Sunday, August 12, 2012

Nutrition 101: Where to Begin

Many have asked how and what I have done to lose my weight. I get one of two responses when I tell them that I eat healthy and exercise. They either 1) Ask for my help in starting their weight loss journey or 2) Tell me, "Good Job" and walk away. Why is the latter the most common? Because in our western  society of lipo, plastic surgery, this diet, that diet, eating disorders and everyday "magic" products that will "help you lose weight in 2 weeks", most people are looking for the easy way out.

Wouldn't we all like to live in a world where we can be skinny and eat cupcakes all day long. But not realistic and that's not how our bodies work.

Our body responds to the food that we put into it. View your body as an expensive car. This car has to have the best gas in it to run at it's peak performance. You keep this car polished and you expect it to function at it's highest standard. This is how we should treat our bodies; as an expensive car. The foods that we eat determine the performance level that we achieve in energy, brain function, digestive system, immunities, health conditions and so on.

As I have said before, I began working with a nutritionist in January of this year. I had to take hold of what she was teaching me. It's the concept that your body needs a balance of food. There are good fats and bad fats, good carbs and bad carbs, natural sugars and refined sugars. Most diets will tell you that you need to deprive your body of something in order for it to lose weight. And most of the time that is true. But once you get your weight off and you began to incorporate the very thing that you deprived yourself of, most of the time the weight will come back with vengeance. This is due to the fact that your body needs a balance of fat, carbs and even sugar to function properly. And when you remove something that your body needs for any length of time and once you begin to incorporate that back into your diet, your body converts it to fat and stores it for later, just in case you deprive it again. This is why so many people will say after they lost weight that they gained their weight back and then some.

So, let's get down to the nitty gritty. Here is where you begin. The choice has to be yours. No one and let me repeat NO ONE can make the choice to live healthy and lose weight for you. You should be focusing 80% on your nutrition and about 20% on your fitness. View the food you consume as fuel. What you put into your body determines the output of how you function. Follow the Food Guide Below:

Fat: 20 Grams Max Per Meal
Carbs: 10-15 Per Meal (Whole Grains, Brown Rice, Whole Wheat. Nothing Refined or enriched)
Sugar: 5-10 Grams Per Meals 
Protein: 20-28 Grams (4oz.) per Meal (For Woman) 30-40 Grams (8 oz.) per Meal (For Men)

**These are base guidelines. They may have to increase based upon your physical activity.

Focus on incorporating vegetables into your diet. Try to make sure to eat 2 Fruits a day.

When you go shopping for the first time while beginning to live your healthy lifestyle, read labels. Look for the guidelines that I have listed above. This is a great place to start. You will be so surprised at the amount of carbs, sugar and just plain ole' crap that our "diet" food has in it. 

Aim to eat healthy, not diet. The recipes that I have on this blog all fit these guidelines. Use Them! There is so much to learn and I'll have more later. But this is a start. If you would like more help, I would love to help you. 

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  1. It's so true. It is a concept that seems easy enough but once people are faced with saying yes or no to the cake at the party, it's not so easy. As with everything in life, it is a choice and takes willpower but it is God's will for us to be healthy and to have control of our "self"!

  2. My friend Sharon came in today and I was so impressed with her weight loss that she gave me your site! I can't stop reading! Thank you for sharing you wisdom :)

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