Harmonize Fitness
menu
Harmonize Fitness

healthy eating

Nutrition

Why we need to focus on macronutrients over calories

00 Nutrition intro
views
18

Most people are not aware of the impact food has on our health and the importance it has not only for weight loss, some of them start paying attention to it just to lose weight and they go crazy counting calories, for me that´s not the way to live.

We know that all macronutrients are different so the popular saying of “calories are calories” is not true, all calories are different and they all have a different impact on our body this is why we need to focus on macronutrients and not calories but even when we need to focus on macronutrients we don´t need to get obsessed and count or weight everything we eat. It´s about understanding each macro, identifying foods or learning which foods go in each macro and having a clear idea of how much we´re eating with tools like portion control.

Every macronutrient has its own function in our body and we need them in different ratios but how we set those ratios is important, when we only focus on calories we can achieve those calories with different ratios and all those different combinations of ratios will have a different impact on our body and the macro ratio we´re getting may not be the best for us.

When we focus on macros we´re considering what´s more important, we´re making choices based on the function of each macro and from there we design our nutrition program based on which macro our body needs more and which one less.

Now that we focus on eating healthy, fresh foods and we know that it´s more important to focus on macronutrients we need to know which foods belong to which macro which we will see in other post to go deeper and then we can learn about portion control which we´ll also see in other post.

The reason why we don´t need to measure everything we eat when we focus on macronutrients is that we are giving our body the nutrients it needs to work, function and perform great and all those foods loaded with nutrients will make us feel full and satiated, it´s harder to overeat when we eat real fresh foods and consider macros first. What we can do is have a clear idea of how much we´re eating with a tool I mentioned earlier in this post called portion control. It´s a guide for us to know how much we need to eat of each macro.

If we want to think about calories or macros to reach our fitness goals whether it´s fat loss or muscle growth when we focus on calories we are restricting ourselves and not paying attention to what´s more important, to how things work and how your body responds to different macronutrients, at the end of the day macronutrients are the ones that get the job done, if we just focus on calories we will plateau even if we keep adjusting calories, focusing on macros give us the chance to adjust our macronutrient ratios as we progress without hitting plateaus and we are making sure that our body gets everything it needs to work efficiently and sustain our goal.

Focusing on macros and setting macronutrients is a more advanced level compare to just counting calories but is the right thing to do. We need to understand how each macronutrient works, have a clear goal and be able to measure our progress, protein is needed to repair and build tissue, also for hair, nails; fats are needed for energy, cells and hormonal function, carbohydrates are needed for fiber and energy. This are the basic functions of each macronutrient explained in a simple way.

To set our macronutrient ratios we need to consider our daily activities and workout, if we have a 9 to 5 job where we spend most of the time sitting in front of a computer we don´t need a lot of carbohydrates compared to someone with a more active job.

Our lifestyle, genetics and other factors play an important role when designing our nutrition program, we need to be true with ourselves and modify our diet each day according to the activities, some days we may spend a lot more time sitting at the office doing paper work and other days we may be more active.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Macronutrients – Carbohydrates

06
views
29

The last macronutrient we will talk about is carbohydrates, there are 4 calories in one gram of carbohydrate.

Carbohydrates are carbon-based molecules that contain water and can be classified in monosaccharides, disaccharides and polysaccharides.

Monosaccharides are the simplest basic structure which include glucose ( the simplest form of sugar), fructose (fruit) and galactose (dairy). Glucose is the building block of most complex carbohydrates and it´s our body´s preferred source of energy (that´s what we´ve been told). This simple sugars do not need to be broken down so they get into the bloodstream and are used immediately.

Disaccharides are two monosacchrides bound together which include sucrose and lactose.

Polysaccharides are more than two monosaccharides bound together which include starches.

Some years ago this three groups (monosaccharides, disaccharides and polysaccharides) were divided into simple carbohydrates and complex carbohydrates depending on how fast or slow they were digested and how fast or slow  they raise blood glucose. The simpler the molecule of sugar, the easier it is to break it down; the more complex the molecule, the more it has to be broken down and the longer it takes to absorb. Simple carbohydrates was used to describe monosaccharides and disaccharides which are easier to digest and make sugar raise quickly, while complex carbohydrates was used to describe polysaccharides which take longer to digest and increase blood sugar slowly.

High blood sugar can be dangerous so our body needs to keep it regulated, when we eat too much sugar it gets to our bloodstream, insulin raises to take that glucose from the bloodstream to the cell and use it for energy or store it as glycogen in the muscles and if there´s an excess it stores the rest as fat.

Contrary to what we´ve been told our body performs better in a high fat low carbohydrate diet with moderate protein. The amount of carbohydrates that our body needs is zero, there are no essential carbohydrates as there are essential amino acids (protein) and essential fatty acids (fats) the only reason we need carbohydrates are to get fiber and micronutrients.

Ketogenic diets are based on this, since there’s not an essential carbohydrate and our body doesn´t need them we can go high in fats, moderate in proteins and very low in carbohydrates, actually the carbohydrates we consume in keto diets are vegetables to get nutrients.

The best carbohydrates sources we can eat are vegetables which include fiber and micronutrients, and those low in gluten like oats, amaranth but if we want to have some carbohydrates on our diet make sure that they are not processed for example rice or corn tortillas.

The type of diet or nutrition program we follow is the one that works best for each of us, that one that keeps us healthy and support our fitness goals and also the one the makes us feel great this is why we need to listen to our body, to find out which foods make us feel our best, deliver the best results and we can sustain for long periods of time.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Macronutrients – Proteins

02 Proteins 2
views
51

The next macronutrient we´ll see is protein, which is primarily used to build hair, nails and various organ systems like the heart, brain and are also the building blocks for tissue. Protein is essential for muscle repair and muscle growth. There are 4 calories in one gram of protein.

Protein is essential for the body but it has more functions apart from building muscle fibers. Some proteins provide structure to our body, to bones, skin, teeth, hair, nails; others provide antibodies to defend against viruses or bacteria. Protein is not used as a source of energy unless we are on a critic situation or our body feels you are on starvation and there´s no other source of energy left.

Protein is made of amino acids that create long chains called amino peptides, the structure of an amino acid is made of hydrogen, carbon, amino group, carboxyl group and a side chain. The side chain varies among each amino acid and is what gives each amino acid it´s name. There are 4 calories in one gram of protein.

Protein comes from different sources including animals and plants. Amino acids are the building blocks of protein and can be divided in two groups: essential and nonessential amino acids. There are nine essential amino acids that we need to get from our nutrition and eleven nonessential amino acids that our body can make on its own. The nine essential amino acids also called branched chain amino acids are the ones that have a bigger impact on building muscle.

One thing to consider about protein is something called protein turnover which is the protein synthesis and protein breakdown. Protein synthesis is the building of new muscle using the amino acids, and protein breakdown is when our body takes existing muscle and breaks it down for energy.

There are some important factors we need to consider for protein consumption which are the amount of protein we need to consume and the quality of the protein. Getting around 1.0 grams of protein per kilogram of bodyweight is good place to start if you want to protect muscle mass, there´s not an exact number you may need more or less protein so we need to adjust the numbers considering our current goal and the type of nutrition program we are following.

Protein is consider by many as the most important macronutrient for weight loss and muscle growth this is why some people increase their intake. If we are looking to lose weight considering that we are in a calorie deficit and we are doing some kind of resistance training along with some cardio, increasing the amount of protein (if we´re not taking enough) will make sure that we maintain your muscle. If we want to gain muscle, we´ll need to be in a calorie surplus, we can use carbohydrate cycling and increase carbohydrates while focusing on keeping protein at 1.0 – 1.5 grams.

There are many protein sources from meat, chicken, turkey, eggs, also nuts, beans, dairy products like milk, cheese, yoghurt, also vegetables but their amino-acid profile may vary and they´re all natural foods. Another way some fitness experts, and athletes consume protein is by supplements in the form of protein bars, protein powders and you can find different sources or type of protein including whey, casein, isolated and some others, the difference between them is the time of absorption, how fast or slow our body digest the type of protein, this is key to knowing when we must consume each type to have better results.

Protein shakes are famous for pre/post workout meals and also as meal replacements, as you know I don´t like to use supplements but if I did, I would take protein shakes as a post workout meal considering that liquid nutrition gets faster to where our body needs it because our body doesn´t have to digest it.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Macronutrients – Fats

03 Fats
views
120

How many times have you heard that fats are bad for us? that they make us gain weight and increase cholesterol?

The first macronutrient we´re going to talk about is fat and the reason why is because it has been involved in myths regarding health issues.

For the past years fats have been considered the cause of many health problems and diseases so experts recommended to lower fats and increased carbohydrates and that´s what we did but when we made those changes to our diet some diseases increased. The truth is that fat is a more efficient source of energy than carbohydrates and our brain needs fat. In reality our entire body including our brain loves fat and perform a lot better when they thrive with fat. Of course there are some unhealthy fats that we need to eliminate which we´re going to see in a minute and those unhealthy fats are the cause of health problems.

One of the biggest reasons why people don´t consume it is because they´re afraid that eating too much fat will make them fat, this is not true. If we eat unhealthy foods like simple carbohydrates and trans fats and we eat a lot we´ll gain weight and we´ll get fat, if we eat healthy foods it´ll be very hard to gain weight because it´s harder to over eat.

And also because the industries had made us believe that fats were bad and were causing health problems, we´ve been brainwashed to the idea that we need to follow a low-fat high carbohydrate diet.

Fats come in the form of triglycerides from the food we eat and they are also stored as triglycerides in our body. They are formed of a molecule of glycerol connected to three fatty acids. There are 9 calories in one gram of fat. Fats are also called lipids and their main function is to form the membranes of each cell of our body, they are divided into saturated, unsaturated and trans fats. A molecule of fat can have up to eighty carbon atoms.

Saturated fats.- Each carbon atom can form a bond with four other molecules, two of this bonds will always be use to connect it to the next carbon in the chain, if the remaining two bonds are connected to hydrogen it is called saturated fat. This saturated fats are solid at room temperature an example is butter. If we follow a balanced nutrition program that include  high carbohydrates and we consume a lot of this type of fats our body is not efficient at breaking them down and digesting them.

Unsaturated fats.- If the remaining bonds do not bond with hydrogen molecules it is called unsaturated fat. Unsaturated fats are liquid at room temperature and can be divided into monounsaturated and polyunsaturated.

Monounsaturated fats have a single double bond and include olive oil, avocado oil.

Polyunsaturated fats have more than one double bond and include fish oil.

Trans fat.- This fats are created from unsaturated fats by adding hydrogen to vegetable oils to make them solid at room temperature and they are produced or used by food chains and processed foods. This are the fats we need to avoid due to their negative effects on health.

Essential fatty acids are those fatty acids that we need to obtain from nutrition. They are classified as polyunsaturated omega-3, omega-6 and omega-9 fatty acids.

The amount of fat we need will vary depending of the nutrition program we are following, for a ketogenic diet  70% to 75% most come from fat, around 5% – 10% carbohydrates and the rest of protein. I want to make something clear here, if you are on a ketogenic diet, we must eat all healthy fats, the only ones you must avoid are trans fats.

Fats are a great option to keep us satisfied and full, we can have some almonds or nuts as a snack or add avocado to our meals to keep us full longer.

If you like to eat at restaurants like I do you need to watch out at how meals are cooked, many of them use dips and sausages high in trans fats and sugars and some cook with a lot of butter, even when butter is good if your goal is fat loss you want to be in a caloric deficit and fats are high.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why micronutrients matter

09
views
45

Food is fuel for our body, we need to give it the right nutrients and the energy it needs for its daily functions and to support our fitness goals.

As we saw in earlier posts, food is divided in 3 macronutrients which are proteins, fats and carbohydrates each of them provides our body with nutrients and our body needs them in large quantities and there are also micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex and I´m not an expert so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

The reason why I don´t like diets that eliminate a food group is because of a lack of micronutrients, people who follow restrictive diets like ketogenic or vegan for example need supplements to give their bodies the nutrients they´re missing from the foods they´re avoiding.

Fruits and vegetables are loaded with nutrients and are low in calories, they are also high in fiber which also important this is why many fitness people that start following a weight loss program go with vegetables and salads and some of them avoid meats, fish and other proteins and also avoid fats which are crucial for our health.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

What we can do is follow a nutrition program based on real, fresh foods we don´t need to follow strict diets just make sure that our meals are cooked with real, fresh ingredients and avoid junk, processed and fast foods as much as possible. Processed foods lack nutrition that´s why in some products have been fortified with vitamins and minerals, also some processed products deplete our body from vitamins and minerals so the more you can stay away from them the better.

In another post we´ll talk about supplements but you need to consult with your doctor first before taking any of them. and actually the best step we can take today is start developing healthy eating habits, we need to focus on food first.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why macronutrients matter

02
views
62

Do you know what´s the job or function of each macronutrient?

Even when my approach to nutrition is not about counting calories or being perfect with macronutrient ratios it is important that we know and understand at least the basics of nutrition so that we can adjust our meals according to our goals to get amazing results.

The goal of any diet or nutrition program must be to give nutrients to our body.

Macronutrients give energy to our bodies in the form of calories, you may have heard that “calories are calories” or “all calories are equal”, this is completely false, all three groups are different, our body will not respond the same way to protein than to fat and in each group we´ll find healthy and unhealthy options, our body will respond in different ways to this three groups of macronutrients and how healthy they are.

It´s not the same to have a cup of oatmeal than to have some Oreo cookies, for our body it´s completely different, it´s not the same to have some rice and broccoli than to have a donut with ice cream. I know this examples look silly but I want to make the point clear, not all calories are created equal. This is comparing healthy vs unhealthy options, if we compare healthy options from different macronutrient groups like avocado with chicken or oatmeal with nuts they are still different and our body uses them in different ways even if they are healthy options. This is the reason why the famous “calories in – calories out” advice doesn´t work for everyone.

Each macronutrient has its own purpose, to help our body function properly every day, I´ll be talking about each macronutrient on separate posts to give you all you need to know and keep it simple so that you can take your time to understand it.

I know I´ve said before that highly processed food is unhealthy and we need to avoid it as much as possible, now that we avoid all those unhealthy foods we need to start learning about the differences in whole, fresh, healthy food, we know that this healthy foods have the nutrients our body needs to function and we will divide them into macronutrients and micronutrients.

The first we´re going to learn are macronutrients, macronutrients are divided in three: proteins, fats and carbohydrates and our body needs them in big quantities. Each group has its own primarily function making all of them a crucial part of our diet.

I´ve said before that weight lose and fitness in general can be complex, the reason why is because we need to know and understand the job of each macronutrient and how our body responds, once we understand this information all fitness goals will be simple.

Knowing the job of each macronutrients is key because we need to manipulate them in certain ways to achieve our fitness goals, if we want to lose fat or gain lean muscle we´ll need to adjust our nutrition and make some slightly changes to support our goal.

For me macronutrients are far more important than calories, I don´t  consider a fitness program that only focuses on calories to be right because there are different ways to achieve the same amount of calories with different macronutrient ratios and each one will give us different results.

You may know by now that I love food, I love to cook and I consider food to be part of the culture and traditions of each country, I love traditional food and local cuisine. My approach to fitness and weight loss is to keep things simple by avoiding unhealthy, highly processed food and to stick with real fresh food. I don´t count calories, I don´t count points, I don´t weight my food to set macro ratios I just have a clear idea of the amount of food and the types of food I´m eating.

When you understand each macronutrient and have an idea of the amount of food your body needs you´ll be able to enjoy food, I hate the idea of following diets, we´re supposed to enjoy life and for me food is an important part of life but you still need to know the basics so that you can use the information and use it to achieve your goals.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The importance of nutrition.

DSC_0060
views
68

We all want to look great, feel amazing and perform at peak every single day but not all of us pay attention to what we eat. We ask too much to our body when we´re not giving it the nutrients it needs to function properly.

Food is fuel for our body and what we eat matters the problem is that we got everything wrong. We´re so worried trying to find what´s the best diet, the one that will help us lose weight faster but we forget the most important point; it´s not about losing weight fast it´s about following a healthy nutrition program that keeps us healthy and that help us maintain an amazing physique effortlessly. We´re also worried about finding the best diet when most of our meals are highly processed.

If we go back in times some years ago food can´t be found at every corner, people used to  buy local foods to cook meals so every meal they ate was cooked and prepared with fresh, whole ingredients and people spend more time together by helping in the kitchen and sitting together at the table and share their day.

Nowadays food is available everywhere, there´s processed food at every corner and it´s convenient and cheaper but also full of sugars, chemicals, trans fats or hydrogenated oils that make those foods taste delicious so we don´t spend too much time cooking and we do not spend the same amount of time sitting at a table with family or friends.

Most of us love food and we don´t want to eliminate our favorite dishes from our diets, and we don´t need to. We need to understand that we still have the freedom to enjoy our favorite dishes or snacks on special occasions, if they are prepared with fresh ingredients we can have them more often. We all want to be healthy, look great and feel great but it´s not possible without some sacrifices and one of those sacrifices is to avoid unhealthy foods.

My approach to nutrition is to keep everything simple and have the freedom to enjoy as much as possible I like to divide nutrition in two phases, in phase one we focus on eliminating unhealthy foods from our nutrition program which are junk, processed and fast foods (we all know which foods we are talking about) and when we´re comfortable with this first step we can take it to phase two where we adjust our macronutrient ratios to fit more our goals and lifestyle, here we can go to more restrictive diets like vegan, paleo or ketogenic.

If our nutrition program or diet is based on unhealthy foods (highly processed foods) it´s so hard to go directly to a very restrictive diet and the reason is because our body is used to all those chemicals, sugars and unhealthy fats and the process or journey to eliminate them or avoid them is so hard and for many of us it´s not necessary to follow a very restrictive diet and each of us need to make our nutrition program fit our own goals based on our health, we´re all different and our body responds differently to each food so we´ll need to eliminate different foods which can be consider healthy.

Our goal is to give nutrients to our body through food so that it functions and work properly, so that we stay healthy and also supports our fitness goals, this may look complicated but it´s actually simple.

We need to learn to listen to our body, some foods make us feel great while others can cause problems in our gut even healthy foods so once we eliminate or avoid as much as possible highly processed foods and our diet is based on fresh, whole foods we can start adjusting it to make it as best as it can be for us and here we need to listen to our body and avoid foods that cause problems not only in our gut, some foods may cause acne or any other issue and we can´t forget that if we have some health problem or disease then we may need to avoid some other foods or even go to a more restrictive diet but we need to talk with our doctor first.

All the information we share here is to help you understand how everything works, from macronutrients, micronutrients, hormones, etc but you need to consult your doctor before making any change.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Is meal timing important?

14
views
96

There´s a lot of controversy about intermittent fasting and when is the right time to eat for losing fat, gaining muscle or just health in general. Some experts say that it´s better to have a big meal immediately after finishing your workout, others prefer to wait some time before eating.

Two important factors I consider for meal timing is hunger and recovery. Hunger levels may be hard to control and if you are trying to lose weight it gets harder to stay on a caloric deficit if you are hungry. Exercise increase hunger, the more intense and the more work you do the more hungry you get, exercise like HIIT or high volume resistance training will increase hunger more than steady state cardio or low volume.

There´s people that do not have problems with hunger, they do not get hungry after training so it´s easier for them to exercise and go a couple hours without food.

 If you finish your workout and you are able to stay a couple hours without food and that works great for you continue, you do not need to change your meal schedule.

Recovery is a crucial factor in fitness, people talk about over training and how to avoid it, nutrition is key for recovery, if you give enough nutrients to your body it will be able to recover from training, the faster you give nutrients to your body the faster it starts to recover.  The more you wait after you training is done, the more time it will take for your body to recover.

What I recommend is that you have a big meal right after your workout make that meal big with enough protein, fats and carbohydrates. Consuming fast digesting carbohydrates after your workouts will help your muscle replenish the glycogen lost. Scheduling your meals around your workout is what I consider the best option, training early in the morning before life get in the way or late night before sleeping are both great options.

Some people love to workout after work, then have dinner an go to sleep, others love to train in the morning in a fasted state, then have breakfast and go to work. Any schedule works if you hit your macros and calories, the problem with most people is dealing with hunger after working out, this is why scheduling your meals can do the trick, if you get hungry it´s better to have a meal.

With intermittent fasting you can exercise early in the morning in a fasted state, then have breakfast and continue with your day, then a couple hours later you can have lunch, or you can skip breakfast, have lunch and exercise after work, then have dinner and go to sleep, there´s no rule just try different options and find out what works best for you.

I consider meal timing to be more important after your training sessions to speed recovery.

Let´s change people’s life, lets help people live healthier and happier. I´ll be so thankful if you share this post, you can follow me on Facebook and Twitter.

Pam

Nutrition

The problem with sugars and carbohydrates

30 The problem with sugar and carbohydrates
views
67

For a couple of years now I´ve been watching what people eat when we go out to restaurants and malls and the majority eat too much processed foods high in sugars and carbohydrates.

I´ve been researching and learning as much as I can about nutrition, training, mindset, sleep and stress to help as much people as possible live a better life and from everything I´ve learnt reducing sugar and carbohydrates are the most important step you can take on nutrition.

We consume a lot of sugars and carbohydrates, a lot more than our body needs, refined sugar is in almost all processed foods and high consumption of this foods is related to diseases like obesity, overweight, insulin resistance, diabetes and more.It´s true that carbohydrates are the preferred form of energy for our body but it can also use fat as energy, this is why diets like ketogenics that are high in fat and really low in carbs work really well. Even when our body uses carbohydrates for energy the amount you need is around 30 to 40 grams per day, this numbers vary depending of your age, gender, height, etc and the average consumtion of sugar is around 75 to 80 grams per day.

Sugar creates addiction when you eat it you want more this is why it is so hard to avoid all this unhealthy foods from your diet. I´ve talked a lot on some post about the negative effects of sugar. The biggest problem is that most people are not conscious of the total amount of sugar they eat every single day, and it´s not only one day or two, it´s every day. This is the most important cause of many diseases like diabetes, high blood pressure and others. The amount of sugar we consume every day is so high so if there´s one thing you can do to eat healthy, live healthy and lose weight is to reduce sugar.

The food industry took advantage  with low fat, low sugar products. You can find a lot of “healthy” foods and “whole” grain foods, from nutrition and protein bars to chocolate snacks, healthy whole chips and the list goes on. Even when these package foods claim to be healthy they´re loaded with many hidden sugars. All the processed food or at list most of them contain hidden sugars, it´s in everything.

As you may know by now, every time you eat sugar increase glucose in the bloodstream and your pancreas needs to release insulin to take the sugar out of the blood. Too much sugar is harmful, our body cannot manage high amounts of sugar continually. There are other hormones involve like leptin which leads to overeating (I will talk more about leptin on other post).

Reducing carbohydrates is the best thing you can do not only to lose weight but to be healthier, I´m not saying to eliminate them completely you want to keep healthy carbohydrates  like oatmeal, potatoes, rice, corn tortillas there are some other foods that are consider carbohydrates which are high in fiber like beans and legumes and you also want those. The ones you need to avoid are simple carbohydrates like sweets, junk, processed and fast foods.

How many carbohydrates you can consume per day depends of your body, if you are insulin sensitive you can eat more, if you are insulin resistant you need to lower carbohydrates. If you are obese or overweight chances are you are insulin resistant so the first thing you need to do is avoid simple carbohydrates, this includes sweets, junk, processed and fast food and stick with complex carbohydrates like oatmeal, brown rice, potatoes once you feel comfortable with this if you need to reduce carbohydrates you can start reducing the amount of complex carbs you eat per day.

If you follow a ketogenic diet you most know by now that carbohydrates are really low.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Vegan and vegetarian diets

06
views
106

As you may know by now I don´t like diets and I don´t even like to use the word diet. For me that makes it harder mentally and emotionally it gives our brain the idea that we will eliminate our favorite foods for a period of time and that it will be tough. We´re sending the wrong message only with words.

There are differences between vegan and vegetarians, vegetarians do not eat animals, meat, chicken, fish, etc; they´re diet is based on vegetables, fruits, grains, seeds, nuts and some of them consume eggs and dairy.

Vegan is a more strict vegetarian diet, they don´t consume any animal product and animal derived ingredients so all meats, poultry, fish, etc are out also eggs and dairy, honey and any other product that comes from animal.

In most cases the reason why people decide to go vegetarian or vegan is for environmental reasons, vegetarians go against killing animals and that why they can have dairy or eggs, vegans go deeper and not only go against killing animals they really consider the conditions in which all animals are treated and that´s why they also eliminate eggs and dairy.

When someone following any of this diets tell me that their reason why is based on the environment I accept their ideas, it´s great to have people that care for the animals and environments but when some of them tell me that it´s for health reasons I totally disagree because almost all of them consume a lot of junk and processed food which are unhealthy.

They don´t eat meat, chicken, fish, eggs, dairy, etc; but they eat chocolate chips, cake, potatoes chips (it´s funny how they say they´re vegans and watch them eat cake, chocolate chips which have eggs and dairy).

All the added sugars, chemicals, extra ingredients, flavors, etc; contained in processed food are so unhealthy and are the cause of some health problems so instead of going to extremes following any of this 2 diets they avoid unhealthy foods.

For people who follow this diets I do think they´ll need to use supplements for the nutrients they´re not getting from animal products, our bodies need proteins and the proteins or amino-acids that can be found on animal products are not the same to the ones find on vegetables.

If you have a really good reason why you want to follow one of this diets give them a try but don´t forget that your health most be a priority, if you follow it just because someone lost a lot of weight and that´s your goal it may not be the best option for you. There are so many ways to achieve the same results, there are different tools and strategies you can use to get to your goal so don´t stick with just one diet , give it a try and if you don´t like the way you feel then try another one.

If you are following any of this diets for environmental reasons then that´s great, continue with it just make sure that you are giving your body all the nutrients it needs through food or in case you need some supplements find the one that are best for you.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam