One of the questions I always ask a new client is’ “How is your current nutrition?”  My goal in asking this question is to get a picture of how they eat on a daily basis and how they feel about eating out vs. eating from home.  It works, trust me.  In discussing current nutritional habits, one of the biggest concerns that usually comes up is that of cooking “healthy”.  When asked to expound upon their concerns, I usually hear something like, “I don’t mind chicken, but I don’t want to eat it every night for the rest of my life, let alone with dry brown rice and steamed broccoli.  Eating healthy doesn’t taste good, there aren’t that many options and really, when you look at the overall picture, I haven’t had much success with it anyway.  What a waste of time for such little results!  And that’s if I get any results from it at all!” 

Upon hearing these words (yet again) my reformed inner food addict gets cranky.  Which is rather ironic seeing that not all that long ago I felt the exact same way!  I find myself wanting to defend produce-kind, testify that whole grains are they key to energy and shout from the rooftops that lean proteins are not only good for you but that all three of these nutrients combined will give you more health benefits than you could ever imagine.  How could you say that they don’t taste good and that they don’t give you results worth sticking around for?! 

Yeah, sorry about that.  I’m a little passionate about good nutrition…sometimes I get a little carried away.

As I’ve thought about ways to convince people that healthy cooking is where it’s at, I’ve had a lot of ideas come and go.  One of my first ideas was to type up recipes and hand them out to new clients.  After all, when I first started I had no idea what TO eat.  I knew what NOT to eat, but didn’t have a clue otherwise.  That is one of the most frustrating things for a person with a food addiction…not knowing what to eat, which quickly turns into not feeling like there is anything you CAN eat.  It seemed to help, and continues to help, some of my clients.  The problem I found was that only those who already had some intrinsic motivation really use the recipes, everyone else loses them in the never ending paper shuffle at home.  That’s not good enough stats to settle for.  It doesn’t help enough people. 

Another idea I had, and I’ve written about here at transformationtrainer.com before, was joining with the South Jordan Fitness & Aquatic Center’s quarterly Nutrition Fair.  I donate my time to help make the food that is highlighted as well as being there during the fair to answer any questions that attendees have concerning nutrition, exercise or a healthy lifestyle in general.  That seems to help some people, but some people are too shy to approach me in a big group setting like that, they need more of a small group or one on one type setting.  Again, that’s not good enough.  So after thinking about it some more, I had another idea. 

It came to me as I contemplated my goals as to what it is I want to be able to give each of my clients, and truly all those I come in contact with.  I chose Transformation Training as my business name for multiplereasons.  First, I had undergone a transformation of my own and wanted to help people who wanted the same for themselves, who were willing to put forth the effort and hard work it inevitably takes to achieve such a transformation.  But too, I wanted to provide training, and not just workouts, that would allow people to make positive changes for themselves for the rest of their lives. 

Each client I’ve had has become a friend to me, though I’ve clicked more with some than others, each of them has had a positive effect in my life.  I want their association with me to be just as positive for them and to benefit them for years to come.  I want them to come away from our time together having learned information that will help them make decisions that will benefit the health of not only themselves, but their families as well.  Because when it comes right down to it, if you don’t have your health and your loved ones, what do you have?  Not much worth writing home about, huh?  

So, I’ve been bouncing this one around for awhile trying to get all the details worked out, to ensure that it turns out like I have it in my head.  There’s nothing worse than having an idea for a project pictured in your mind and then having it turn into utter chaos before your eyes…been there, done that, so I can tell ya firsthand, it sucks.  Enough said.  I’ve mentioned it to some people to see what they think, would they be interested in a class of this kind and how do they think it would be received by others, and from the responses I’ve gotten so far, people (besides me) are excited about it.   

So what is my big idea?  Healthy cooking classes!  At each class, a group of recipes will be demonstrated, showing people how easy it is to put healthy food together.  At the end of class, those in attendance will have a chance to experience healthy eating as each class will include dinner (a sampling of each recipe made that night), printed recipes and a shopping list to take home with them as well.  Each class will have a theme (for example, “Fast Fixes” or “Soups and Stews”) that indicates what will be demonstrated.  Due to location arrangements, spots are limited.

The first class is set to be held on August 3 at 7pm (per person cost TBA).  We will be highlighting “Summer Salads”, all of which are perfect for any occasion, from dinnertime with the family, the backyard BBQ or entertaining guests.  Whether you prefer sweet or savory there will be something for everyone!  I’m super excited about getting these classes started, and I hope all of you are too!  Hope to see you there! 

For more information on attending, to reserve your spot or to share any of your thoughts, comments, questions or suggestions you may have regarding class, feel free to leave a comment to this post, email me at laurabutterscpt@gmail.com or call me at 801-859-5013. 

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website.  I will always link to the back posts so those of you that are new can catch up.

Seven weeks ago we talked about Carbohydrates. You can read that post here.

Six weeks ago we talked about Lipids. You can read that post here.

Five weeks ago we talked about Proteins. You can read that post here.

Four weeks ago we talked about Vitamins Part 1. You can read that post here.

Three weeks ago we talked about  Vitamins Part 2. You can read that post here.

Two weeks ago we talked about Minerals. You can read that post here.

One week ago we talked about Water. You can read that post here.

Today is our last post in this series of Nutrition Lessons all on Nutrition Facts & Labels!

The nutrition label confuses a lot of people. So, let’s talk about them a little bit. At the top of the label you will find the serving size and how many servings are in the container. Pay close attention to this because some manufactures will make it so that a glance at the calories or the fat grams don’t seem so bad. It’s when you find out that there are four servings in what seems like one that you get into trouble. Below the serving size information is the calories and the nutrient breakdown of the food. Fat, cholesterol, sodium, total carbs, sugars, sugar alcohols, dietary fiber and protein amounts are given in grams or milligrams. A percentage is also given, which tells you how this food fits into an overall 2000 calorie a day diet. You’ll notice that there is no % Daily Value for sugar or protein. Limiting your sugar intake is the best advice. For protein you can calculate your protein needs by dividing your body weight (in pounds) by 2.2 and multiplying by .8

Example: A 124 pound woman’s protein needs to be as follows

125/2.2 = 57 kilograms

57 kilograms x .8 = 46 grams

46 grams of protein per day

Estimated Energy Requirements

This refers to the amount of calories you would need to consume in order to maintain your current weight. The following formula is for women who are 19 years of age or older.

EER= 354 (6.91 X AGE) + PA x (9.36 X WT + 726 x HT)

EER=Estimated Energy Requirements

AGE=Age in Years

PA=Physical Activity Estimates

WT=Weight in kilograms (pounds divided by 2.2)

HT=Height in meters (inches divided by 39.4)

So a woman who is 25 years old, 5 feet 4 inches tall (1.62 meters), 120 pounds (54.5 kilgrams) and has an active lifestyle would have the following EER

ERR=354-(6.91 x 25) + 1.27 x (9.36 x 54.5 + 726 x 1.62)

EER= 2323 calories

Remember to do your multiplication and division BEFORE addition and subtraction!

Okay, so all of this information is important and good to remember. However, if you eat a balanced diet and include your whole grains, fruits and vegetables in many types and colors, lean proteins and some healthy fats, you will be able to get all the vitamins, minerals and nutrients that you need to maintain your healthy body. If any of you have questions feel free to leave a comment on this post and I will answer it!

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website.  I will always link to the back posts so those of you that are new can catch up.

Six weeks ago we talked about Carbohydrates. You can read that post here.

Five weeks ago we talked about Lipids. You can read that post here.

Four weeks ago we talked about Proteins. You can read that post here.

Three weeks ago we talked about Vitamins Part 1. You can read that post here.

Two weeks ago we talked about  Vitamins Part 2. You can read that post here.

Last week we talked about Minerals. You can read that post here.

Today we are going over Water, so let’s jump in!

• Dissolves many body compounds
• Enables many chemical reactions to occur
• Forms the greatest component of our bodies (50-60% of body weight)
• Helps remove waste products
• Helps with body temperature regulation
• Helps form lubricant found in the knees and other joints

Women need ELEVEN cups of water per day and men need FIFTEEN! However, remember that the food you eat, especially if you are eating fruits and veggies, contains water. That being said, if a woman were to drink 9 cups per day, and a man were to drink 13, it would be fine. When exercising, we sweat to help keep us cool. In order for us to stay hydrated, we need to replace the fluid we are losing. For each 15 mins of exercise, you need to drink 8 oz. of water.

But what happens when you don’t get enough water? When your body’s water drops by 1-2%, it starts to conserve water, blood pressure falls and you feel tired. When it drops another 2% (for a total of 4%) your muscles lose their strength. At a 10-12% loss, you have decreased heat tolerance. When you lose 20%, coma and death are a result.

On the other end of the spectrum, if you are drinking too much water, you will experience blurred vision and ill health. Not to mention frequent trips to the bathroom!

Next week is our LAST Nutrition lesson where I will be going over nutrition labels and nutrition facts!

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website.  I will always link to the back posts so those of you that are new can catch up.

Five weeks ago we talked about Carbohydrates. You can read that post here.

Four weeks ago we talked about Lipids. You can read that post here.

Three weeks ago we talked about Proteins. You can read that post here.

Two wees ago we talked about Vitamins Part 1. You can read that post here.

One week ago we talked about  Vitamins Part 2, You can read that post here.

Today we are going over Minerals, so let’s jump in. Let’s go over where you find them:

• Minerals are categorized into two groups.  I have listed where you can get your daily needs:

Major Minerals are vital to your heath and are required in amounts more than milligrams per day. They are Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium and Sulfur.

Trace minerals are also vital to your health but are required in amounts less than 100 milligrams per day. They are Iron, Zinc, Selenium, Iodide, Copper, Fluoride, Chromium and Manganese.

Next week we will be talking all about WATER! See you then!

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website.  I will always link to the back posts so those of you that are new can catch up.

Four weeks ago we talked about Carbohydrates. You can read that post here.

Three weeks ago we talked about Lipids. You can read that post here.

Two weeks ago we talked about Proteins. You can read that post here.

One week ago we talked about Vitamins Part 1. You can read that post here.

Today we are going over Vitamins Part 2, so let’s jump in.  Good things to know about them:

• They provide 0 calories per gram (yeah!!)
• They are defined as “essential organic” substances needed in small amounts in the diet for normal function, growth and maintenance of the body.
• There are TWO groups: Fat Soluble (A, D, E, K) and Water Soluble (B & C Vitamins)

Let’s take a closer look at the individual vitamins, what they do for our bodies and (in some cases) what a deficiency or excess amount can do.

Thiamin (formerly called B-1)

Your body uses thiamin to help release the energy from the carbs you eat. So it’s important. The carbs don’t do your body any good without the thiamin around to break them apart and release the energy they have. Thiamin deficiency leads to a disease called beriberi. Symptoms include weakness, loss of appetite, irritability, poor coordination and deep muscle pain in the calves.  It is common in areas where rice is a staple and white rice in consumed rather than brown rice. A good daily recommendation is 1.1 to 1.2 milligrams per day. This vitamin is water soluble and therefore does not build up toxicity levels. Excess amounts are easily excreted in the urine.

Sources:Lean ham, Pork chops, Wheat Germ, Acorn Squash, Soy Milk, Flour Tortillas, Watermelon and Orange Juice.

Riboflavin (formerly called B-2)

This vitamin is also used in many processes that create energy for your body. It also plays the role of an anti-oxidant. A deficiency leads to inflammation of the mouth and tongue, cracking of tissues around the corners of the mouth, various eye disorders, and sensitivity to the sun. 1.1-1.3 milligrans per day is needed.

Sources:Yogurt, Milk, Mushrooms, Spinach, Boiled Egg, Feta Cheese, Asparagus, Broccoli and Oysters.

Niacin (formerly called B-3)

This vitamin is used in almost every metabolic process, so a deficiency causes widespread changes in the body. The condition that results from a deficiency is called pellagra which means rough or painful skin. Symptoms are dementia, diarrhea, dermatitis (especially on areas exposed to the sun). Often, death results. Early signs are poor appetite which results in weight loss and weakness. 14 to 16 milligrams per day is recommended.

Sources: Tuna, Roasted Chicken, Peanuts, Baked Salmon, Ground Beef and Mushrooms.

Vitamin B-6

B-6 is there to lend aid in enzyme activity in the metabolic process of breaking down carbs, lipids and proteins. Because it is used in many areas, a deficiency causes widespread symptoms. They include depression, vomitting, skin disorders, irritation of the nerves and an impaired immune response. 1.3-1.7 milligrams per day is adequate.

Sources: Salmon, Potato, Banana, Avocado, Roasted Chicken Breast, Acorn Squash and Watermelon.

Vitamin B-12

B-12 is a biggie, it goes in and maintains the myelin sheaths that insulated your neurons from each other. Destruction of these sheaths eventually causes paralysis and death. 2.4 micrograms per day is the recommended dosage.

Sources: Clams, Oysters, Lobster, Pot Roast, Plain Yogurt, Shrimp, Milk, Soy Milk and Eggs.

Vitamin C

Vitamin C is found in all living tissues. It helps make the protein collagen, which is very important to the maintenance of your CT, bone, teeth, tendons and blood vessels! It is important for wound healing. Vitamin C increases the cross connections between the collagen fibers, greatly strengthening the tissue it helps form. Vitamin C also enhances your body’s ability to absorb iron and is vital, as all of you well know, in the immune system. Vitamin C deficiency leads to scurvy. Symptoms included weakness, slow wound healing, opening of previously healed wounds, bone pain, fractures and bleeding gums. 75-90 milligrams per day is recommended.

Sources: Oranges, Brussel Sprouts, Strawberries, Grapefruit Juice, Red Peppers, Kiwi, Green Peppers and Tomato Juice.

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website and I will always link to the back posts so those of you that are new can catch up.

Three weeks ago we talked about Carbohydrates.  You can read that post here.

Two weeks ago we talked about Lipids.  You can read that post here.

One week ago we talked about Proteins.   You can read that post here.

Today we are going over Vitamins Part 1, so let’s jump in.  Good things to know about them:

• They provide 0 calories per gram (yeah!!)
• They are defined as “essential organic” substances needed in small amounts in the diet for normal function, growth and maintenance of the body.
• There are TWO groups: Fat Soluble (A, D, E, K) and Water Soluble (B & C Vitamins)

Let’s take a closer look at the individual vitamins, what they do for our bodies and (in some cases) what a deficiency or excess amount can do.

Vitamin A

Vitamin A has a large role in vision. It allows certain cells in your eyes to be able to quickly readjust from bright to dim lighting. It also effects color vision. Without a sufficient amount of dietary vitamin A, the cells cannot readjust quickly enough.  This is a condition known as night blindness. Vitamin A is also responsible for maintaining the health of cells that line the inside and outside of your lungs, intestines, stomach, urinary tract, reproductive systems and bladder. These cells help  prevent bacterial infection. Vitamin A is also required for bone growth in children. It has been reported that some children who have had a vitamin A deficiency have experienced growth retardation, but upon receiving vitamin A supplements, the children increased in height.  Vitamin A may also help prevent CVD (Cardiovascular Disease) and cancer. Most forms of cancer occur in cells influenced by vitamin A.  Combined with its ability to aid in the immune system, vitamin A may be valuable in preventing cancer. This is especially true for skin, lung, bladder and breast cancer. However, because it is a fat soluble vitamin, it is easier to reach toxicity levels. Unsupervised vitamin supplementation is not advised. Excess Vitamin A can lead to liver problems, fetal malformations and hip fractures. Foods that contain vitamin A yielding carotenoids, such as carrots and squash, are not toxic if consumed in large amounts. The body’s conversion of these carotenoids to vitamin A is slow and regulated. The skin may turn a yellow-orange but that’s okay! You’ll just look like you got a bad spray on tan. A good daily dose of vitamin A is between 700 to 900 micro grams.

Sources: Sweet Potatoes, Spinach, Mangoes, Carrots, Squash and Cooked Kale.

Vitamin D

Vitamin D is special because it is also considered a hormone. There is a cholesterol-like substance in our skin that is converted to pro hormone vitamin D when exposed to UVB rays. Our liver then takes the pro hormone and converts it to its active hormone form. This process will supply our body with 80% to 100% of our vitamin D needs. We should be exposing our hands, arms and faces to the sun at least two to three times a week for 5 to 10 minutes to optimize our body’s ability to do this. Vitamin D also helps regulate blood calcium levels, which makes sure that our cells are getting what they need when they need it. Another process in our body that needs vitamin D  is bone metabolism. Vitamin D helps regulate the absorption and deposition of calcium in the bones. So it makes sense that a deficiency of this vitamin would lead to soft bones in adults and rickets in children. Rickets is a condition in which bones and teeth do not form properly. A good daily recommendation is 400-600 IU per day for those who are 51 or older, and 200 IU per day for 50 and younger.

Sources: Baked Salmon, Sardines, Canned Tuna and Milk

Vitamin E

Vitamin E acts as a fat soluble anti-oxidant and protects from free radicals. Free radicals are highly reactive compounds that contain an upaired electron. They roam around in the body looking for another electron to pair with. It is important to know that free radicals are a normal result of cell metabolism and immune system function. For example, a white blood cell will generate free radicals as a part of its action to stop an infection. So some exposure is okay. However, without vitamin E there to do its job, the free radicals pull electrons from other cell membranes.  This alters the cells DNA, which can lead to cancer or damage the membrane in which the cell will die. Without enough vitamin E, cell membranes will break down.
It is recommended that 22-33 IU’s per day be a part of your daily diet. It is important not to exceed the recommended amount as too much vitamin E will interfere with vitamin K’s ability to form blood clots. Again, remember that vitamin E is  a fat soluble vitamin and has a tendency to build up in your system.

Sources: Sunflower oil, Sunflower seeds, Almonds, Canola Oil, Safflower Oil and Wheat Germ.

Vitamin K

Vitamin K’s biggest job is its role in blood clotting. Vitamin K also activates protein found in muscle, bone and kidneys, giving them a calcium binding ability. So it would make sense that a deficiency would lead to hip fractures. You should get between 90 to 120 micro grams of this vitamin each day.

Sources:Cooked Kale, Spinach, Brussels Sprouts, Asparagus, Broccoli, Loose leaf Lettuce and Green Beans.

Check back next Monday for the second part of Vitamins where we will go over Thiamin, Riboflavin, Niacin, Vitamin B-6 , Vitamin B-12 and Vitamin C.

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day on my website and I will always link to the back posts so those of you that are new can catch up.

Two weeks ago we talked about Carbohydrates, you can read that post here.

Last week we talked about Lipids, you can read that post here.

Today we are going to go over Proteins, so let’s jump in.  Good things to know about them:

• They contain 4 calories per gram
• They are the building blocks for your muscles, CT, enzymes, immune antibodies and some hormones.   They support structures inside your bones and general maintenance of your body.
• They are essential to help regulate your body’s fluid balance (to prevent edema) and maintain homeostasis and a consistent pH balance.

Proteins are made up of amino acids. Like carbs and lipids, protein is made up of carbon and hydrogen and they include oxygen. Proteins like to play nice so they invite nitrogen to come along too. There are 20 amino acids that your body needs to utilize in order for protein to perform all its roles in the body. Eleven of these are nonessential, meaning that our body can make them in sufficient quantities. However, 9 of these are essential because the body cannot produce them in sufficient quantities or is unable to provide the complete makeup of the protein. Eating a balanced diet can provide us with both sets of amino acids so that our bodies can properly maintain good health.

A couple of things to remember:

• Eating protein in larger amounts than what your body needs will not increase the process of building muscle or any of the other processes in which protein plays an active role. However, eating too little can definitely have an impact and will prevent these processes from occurring.
• If you are not getting enough protein in your diet, your body will begin to break down your muscles, heart, liver and blood proteins to supply the body with its demands. The brain is the only vital organ that will resist protein breakdown.

Sources: Beef, Pork, Turkey, Chicken, Milk, Cottage Cheese, Cheese, Eggs, Nuts and Nut Butters, Protein (whey, soy and egg).

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day here, and I will always link to the back posts so those of you that are new can catch up.

Last week we talked about Carbohydrates.  You can read that post here.

Today we are going to go over Lipids, so let’s jump on good things to know about them:

• They have 9 calories per gram
• They are classified into two groups:  saturated, which are called fats, and unsaturated, which are called oils.
• Some fats are good and essential for a healthy body (these are called EFAs or Essential Fatty Acids)
• Lipids are essential for absorption of fat-soluble vitamins (A, D, E and K)

Lipids, just like carbs, are made up of carbon and hydrogen. The ratios are a little different and oxygen doesn’t get to come to this party!! All lipids are made up of fatty acids.  They are the building blocks. Let’s take a closer look and try to understand some of the simpler fats:

Saturated Fats

Why is it called saturated? The molecular bonds that make up its structure are saturated with hydrogen. Saturated fats raise blood cholesterol and increase risk of heart disease. Saturated fats remain solid at room temperature. However, some saturated fats can be tricky! Take steak, for example.  The ring of saturated fat around the outside of the steak remains solid and hard at room temperature.  The fat on a chicken breast is also considered saturated fat, but at room temperature, it is only semi solid. But look at whole milk- the saturated fat is  suspended in the liquid so you can’t even see it!

Sources: Animals products including whole milk, cream, ice cream, whole milk cheese, butter, lard, meat and organic meats.

Unsaturated Fats

As you can probably guess, it is called unsaturated because the molecular bonds are less saturated with hydrogen. Unsaturated fats remain liquid at room temperature. Two classifications of unsaturated fats are mono unsaturated and polyunsaturated fats. Mono just means there is one double bond in the chain of molecules and poly means that there are two or more double bonds in the chain. Both of these classifications mean that there is even less hydrogen saturation, and so that particular fat is better for you.

Sources: Canola oil, olive oil, corn oil, soybean oil, sunflower oil, safflower oil and some nuts.

Omega 3 and 6

Omegas are EFA’s are essential for the body as they form vital parts of the body’s structure, perform important roles in immunity, are essential for vision and help form cell membranes.  Since we are made up of cells, each cell HAS to have a membrane.  It’s a good idea to make sure you are getting them! They also help produce hormones like compounds. Our bodies cannot make them so we have to make sure that we include them in our diets. Omegas also decrease blood clotting and inflammatory processes in the body. So they lower the risk of a heart attack. It is recommended that you eat 4 oz. of fish twice a week or 2-4 tablespoons of plant oil per day to get the omegas your body needs.

Sources:fatty fish like salmon, halibut, tuna, sardines, anchovies and mackerel, flax seeds and flax seed oil, walnuts and walnut oil.

What is Nutrition?

It is the science that links foods to health and disease. It includes the ingestion, digestion, absorption, transportation and excretion of that food.

First there is food, and then there are nutrients. Food provides energy through calories. Nutrients are the substances obtained from the food we eat that are vital for growth and maintenance of a healthy body. There are 6 sources of these nutrients. They are carbohydrates, lipids, proteins, vitamins, minerals and water.

I am going to go over each of these on a different day here.  I will always link to the back posts so those of you that are new can catch up.

Today we are going to go over Carbohydratesor Carbs, so let’s jump in!  Good things to know about them:

• They contain 4 calories per gram
• Include simple sugars (also known as monosaccharides and disaccharides) and complex carbohydrates (which include sugars along with starch and fiber)
• They are the MAIN source of fuel for some cells, very important cells- brain, spinal cord, nervous system and red blood cells.
• Our muscles are dependent on carbohydrates to fuel our physical activity.
• They are required for the metabolism of fat.  However excess consumption will store as fat.
• They convert to glycogen and are stored in our muscles and liver

Now Simple Sugars are the basic unit of all carbohydrate structures.  They are made up of carbon, hydrogen and oxygen molecules. They are easily converted to glucose in the body. Glucose, fructose and galactose are all monosaccharides. Disaccharides, which are just two monosacchardies bonded together, include sucrose, maltose and lactose. Here are some examples of what those are:

Monosaccharides:
Glucose (aka dextrose)-the form of sugar our bodies use

Fructose-sugar found in fruits

Galactose-sugar found bonded to lactose in milk products

Disaccharides:

Sucrose-white sugar or table sugar

Lactose- sugar found in milk products

Maltose-sugar found in alcohol

You can find all of these on the nutrition facts label under “sugars” on your food products.

Now on to Complex Carbs,which everyone has been hearing about for a few years! But do you know what is considered a complex carb and what it is, exactly?

A complex carb is called such because there is more than sugar in the molecular make-up. These secret ingredients make it take a little longer for your body to convert the carbs into sugar. So what are these secret ingredients? Starch and FIBER!

Plants store starch in two forms that are digestible by the human GI tract. Those two forms are Amylose and Amylopectin. The first makes up 20%, while the latter is the other 80%. Fiber differs from these starches because the chemical links that bond the molecules together cannot be digested by the GI tract. If it can’t be digested, it cannot be absorbed! If it cannot be absorbed then…well lets just call that roughage! Fiber plays vital roles in dietary health. Obviously it will help keep everything moving along as it was designed to. In our modern day, with all our conveniences and pre packaged food, our systems get all gunked up. Fiber helps with this. Another great thing about fiber is that is helps us feel fuller, longer. Which helps with the munchies! Instead of reaching for the chips or the icre cream, grab an apple or celery and a bit of peanut butter.

How much fiber should you be getting a day?

Women should be ingesting 25g of fiber daily and Men should be ingesting 38g of fiber daily.

Sources: Bran, Oatmeal, Buckwheat, Cornmeal, Barley, Wheat Germ, Brown Rice, Yams, Sweet Potatoes, Whole Wheat Bread, Whole Grain Cereals, Shredded Wheat, Broccoli, Spinach, Green Beans, Peas, Beans, Lentils…basically if it is a whole grain or veggie, it is a complex!