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12 week Nutrition Solution

AuthorHouse

Contents

Why eat?.............................................................................1What is the difference between Proteins, Carbohydrates and Fats?.....................3Smart Shopping and Ready to Eat Tips.................................................16Daily Healthy Choices................................................................18When to eat what?....................................................................22Nutrition Facts......................................................................52Healthy Recipes......................................................................66Testimonials.........................................................................119

Chapter One

Are you skipping meals? Skipping breakfast and/or lunch usually makes people so hungry that at dinner, they stuff their face more than they would if they had not skipped a meal and end up eating more calories than they should. When overwhelming hunger strikes, people generally grab whatever is available, instead of cooking a light and healthy meal. A snack like a fruit or a vegetable dip is a good snack in between meals and it gives you a feeling of satisfaction as long as it is a well-balanced snack (like you will see in the next pages). There is nothing wrong in eating often. Eating small meals every 2-3 hours keeps your metabolism running all day and burning faster, instead of starving yourself into obesity.

Very important information to have before you start your new lifestyle:

Along with cutting calories, it is recommended to use as many of the metabolic boosters as you can to help you lose body fat:

1-Frequent eating:

Each time you eat you raise your metabolic rate and burn more calories. It is like a car, it needs gas to run!

2-Muscle boosting:

Building muscle with light weights, will help burn more calories even at rest.

3-Aerobic exercise:

Power walk, jogging, swimming, biking, etc, will help burn extra calories.

4-Water:

VERY IMPORTANT. Drink half your body weight in ounces of water daily, (preferably between meals) water has no calories and can stop you from snacking.

5-Sleep / Rest:

Get at least 8 hours of sleep per night to maintain your metabolism.

Most people are in a hurry to get fit or healthy. It took a long time to get unfit or unhealthy so it should not be surprising that the body will need sufficient time to adapt both internally and externally for long term health, fitness and performance benefits.

What is the difference between Proteins, Carbohydrates and Fats?

1. Carbohydrates

The major function of carbohydrates is to provide energy to the muscles and the body's main tissues. Carbohydrates are the only source of energy that the brain and central nervous system use. To prevent a deficiency, the brain and the central nervous system need about 130 grams (10 tablespoons) of glucose a day with an intake of 20 to 35 grams of fiber. In a healthful diet, the majority of the carbohydrates come from fruits, vegetables, whole grain breads, cereals and dairy products. Limiting added sugar and sweeteners is a nutrition recommendation. Generally, it is recommended to limit simple carbohydrate intake to less than 25% of the total calories while added sugar should be limited to 10% of the total calories. Active individuals should stick to 25% of their total calories for added sugar, while sedentary individuals should limit their consumption to 10% of their daily intake.

There are two kinds of carbohydrates: a) Complex Carbohydrates and b) Simple Carbohydrates

a) Complex Carbohydrates

Starches and fiber are complex carbohydrates and they are the primary source of energy used to fuel the body. They are generally not sweet to the taste like simple carbohydrates.

Starches

Starch is the storage form of carbohydrates in plants. It is found in potatoes, sweet potatoes, legumes, beans, corn, rice, wheat and oats. If we eat the whole grain, it is called the bran; it contains most of the fiber and is a good source of the B vitamins. The germ lies at the base of the kernel. It comes in the source of vegetable oils such as corn or safflower oil, and is rich in vitamin E. The endosperm is the starchy food supply for the sprouting embryo. It is primarily starch, but it also contains most of the proteins and some of the vitamins and minerals.

Fiber

Human enzymes cannot digest them. Fiber consumed in the body can have beneficial health effects, from reducing constipation to lowering blood cholesterol. Fiber is the key to eliminating these extra pounds. They are carbohydrates that are indigestible. It help keeps your blood sugar steady (so you don't feel a strong craving for more food). That is why a high fiber program does not make you feel deprived.

There is 2 kinds of fiber: soluble fiber and insoluble fiber. It is important to have both kinds in the diet every day.

Soluble Fiber: They are found in beans, peas, lentils, oats and barley, some fruits and vegetables such as apple, carrots, plum and squash. These food may help lower the blood sugar which is important, if you have diabetes.

Insoluble Fiber: They are found in foods like wheat bran, whole grains and all vegetables and fruits. They keep the digestive system running smoothly. This helps prevent constipation, hermorhoids and other digestive problems. It may help to prevent some types of cancer.

b) Simple Carbohydrates

Natural sugars known as glucose, fructose and galactose are simple carbohydrates.

Glucose

Commonly referred to as blood sugar, it is the most important carbohydrate fuel for the body. Glucose is most often part of a disaccharide or starch. It is stored in muscle cells and in the liver.

Fructose

Fructose is found in fruits and vegetables.

Galactose

Occurs most often as a part of lactose like in milk.

Carbohydrates and Health

A dietary pattern that is high in unrefined carbohydrates, such as whole grains, fruits and vegetables, has been associated with lower incidences of a variety of chronic diseases. Diets high in refined carbohydrates, such as added sugar and white flour, may contribute to chronic disease risk.

Carbohydrates are not "fattening". They provide four calories per gram compared to nine calories per gram for fat.

Unrefined carbohydrate intake reduces caloric intake because the fiber in the food adds bulk to the gastrointestinal tract and causes you to feel full while consuming less.

Carbohydrates and Exercise

Carbohydrates are the major source of energy during exercise. At a lower intensity (<60% VO2 Max), fat oxidation supplies energy for exercise, but at a higher intensity, carbohydrates are essential. They supply the majority of energy for exercising muscles. Muscles use the stored glucose when under intense workouts. Without adequate amounts of carbohydrates in your diet, you may experience tiredness, staleness and lack, of motivation to train. When you control your carbohydrate consumption, your body will switch from burning glucose derived from carbohydrates to burning primarily fat as its energy source.

Not all Carbohydrates are created equals Glycemic Index (GI)

What is the...