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Nutrition

Why we need to reduce sugar and carbohydrates

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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 2 – 3 grams per pound of body weight (use this numbers as a guide) how much you train and the type of train along with your daily activities play an important role on your total grams but if you take this numbers just to give you an idea, it´s recommended around 30 to 40 grams of sugar per day and the average consumption is around 80 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 torillas or pasta 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.

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 effects of junk and processed food on our body

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The convenience and price of this unhealthy food is what makes it an important part of our lives without considering the long term damage. The lifestyles we´re having this days are so unhealthy in many different ways, we spend most of our day sitting at the office, in the couch when we´re back home in the car to travel from home to the office and back home, our daily activities had reduced; the levels of stress keep raising caused by traffic, our job or school; and the unhealthy food choices we make every single day are killing us and are getting us sick and also our loved ones.

I understand that it may be difficult for you to cook every single meal and that´s probably the biggest reason why you buy fast or processed food, it makes your life easier, but… at what cost?

Food has a direct impact on how you feel it affects your mood, food is the cause of you feeling tired, lazy, depressed, anxious all this are short term reactions caused by unhealthy food, if you continue eating this type of foods your health problems will get bigger, you´ll gain weight, you´ll become insulin resistant and it can get worst turning into diabetes and other diseases.

I believe food is the cause of our bad mood, obesity, overweight and related diseases and also it´s the reason why it´s so hard to lose weight and keep it off, food affects your brain it´s more a mental battle and mindset which I´ll explain deeper in the next post.

What big companies are doing is create amazing marketing campaigns targeted specially to kids to buy their products full of chemicals that are harmful for our body and are killing our loved ones and the people we care about. Some of this chemicals are used to create addiction similar to alcohol and cigarettes so that you continue buying and consuming the product, all this companies are more interested on selling and money than on your health. The two biggest problems with this type of food are:

1.- They´re empty calories

Your body needs nutrients, your body does a lot of different processes every single day just to keep you alive, it tries as hard as it can to maintain you as healthy as possible and it has to work hard against all the stress and low physical activity plus a nutrition program that doesn´t have any nutrients. There´s no way for your body to function properly every day, to keep you healthy and to sustain a fat loss process when it doesn´t have the food it needs to support all that work.

This unhealthy foods are so high in calories and to low in nutrients, that´s why some people call them “empty calories”. All this empty calories full of chemicals to make you eat more of them do not give nutrients to your body, they´re just an excess of calories and energy that your body can´t use most of them as sugars and trans fats that your body store as fat.

2.- Your body can´t digest it and use it properly

This unhealthy foods are not real, fresh or natural, they are created or manufactured by companies so your body doesn´t know what to do with them, how to use them and it´s very hard to digest them. There are a lot of sugars, trans fats and chemicals that are poison for your body which are the ones that are causing diseases and increasing obesity, overweight, diabetes, cancer and the list goes on.

Every time you eat this foods your body needs to work harder to digest them so other processes in your body slows down to prioritize digestion and at the end there are no nutrients that can be use to sustain daily activities.

Once your body digest all that food it takes time to get rid of the toxic stuff and it´s not efficient anymore.

For me, health and weight come down to living a healthy lifestyle based on healthy habits that include working out every day, eating healthy foods and having the right mindset. If you treat your body right it will respond in the best way possible.

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

Is breakfast really dangerous?

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I´ve heard a lot of people say that skipping breakfast is really dangerous for our health while other claim that having breakfast is dangerous and unhealthy. My opinions is that our choices for every meal are the ones that make it healthy or unhealthy.

Some new studies and research shows that it can be dangerous to have breakfast other studies shows that it is the most important meal of the day, a healthy pad to a great day and a great life. This are just myths created by the food industry to make you and I buy and consume their products. What companies want is to get money and the way to get money is by selling their products creating awesome marketing campaigns that convince us to buy and consume.

The problem is not breakfast, the problem is processed food in general, if for breakfast your having some cereal with milk or yogurt or some toast, fruit juice, maybe a bagel, or hot cakes with a lot of cream and marmalade; for lunch you go to any fast food restaurant and have a burger with fried potatoes and soda and for dinner you have some pork with sausages, pasta and mashed potatoes and for snacks you have some chocolates, candies or healthy bars then most of those meals are unhealthy not only breakfast.

If you have a healthy breakfast like some eggs with veggies cooked with olive oil, for lunch some cheese quesadillas, some chicken or fish and for dinner chicken, fish or pork with a big salad and guacamole things change. Even when you are having breakfast you are making healthier choices, you can have breakfast as long as it´s healthy.

What I found of this studies is that breakfast is based on high processed, high sugar and high refined carbohydrates and this makes  insulin goes high, every time you eat insulin raises and if you are having high carbohydrates or high sugar meals it increases even more which can cause diabetes on the long term, and most of those food contain many different chemicals as conservatives and trans fats to make the food taste good.

Other studies show that breakfast is related to overweight if you skip breakfast you´ll be overweight or obese and if you continue skipping breakfast it will be impossible for you to lose weight. Some others say that having breakfast will help you stay more focused and active during the day performing better and feeling more awake, being less irritable, and many other things related so you are making a bad decision for your day and your health when you skip breakfast.

In most meals you are consuming mostly empty calories and many chemicals which puts your health in risk it´s not only breakfast if you focus on giving nutrients to your body every meal it doesn´t matter if you have breakfast or not, you can have lunch and dinner or breakfast and lunch the goal must be to have healthy nutritious meals.

The solution they give for this is to avoid breakfast which is one option considering your other meals are healthy, another solution is to make healthy choices, if you have different options to choose from for 3 meals a day chances are that you´ll make better choices, it´s so hard to eat healthy when it doesn´t taste good but there are a lot of healthy recipes on the internet or books which you can use to create your own healthy meals.

Is it better to have breakfast or skip breakfast?

This type of studies and the awesome marketing strategies of the companies are doing a great job but don´t believe all that information, there are also some studies and research that shows that skipping breakfast is not as bad and that it has benefits to your health and with many studies showing different results, giving different recommendations where most of them are completely the opposite is what makes you doubt the information and it makes it hard to know what´s best.

There´s nothing wrong about skipping breakfast or having it, if you are hungry in the morning then have breakfast if you´re not hungry then skip it, it´s not a big issue. Whether you have breakfast or not focus on making every meal as healthy as possible which is what really matters, avoid process foods and lower carbohydrates, also avoid hidden sugars. It´s more important to give nutrients to your body in every meal, that´s what matters, what you eat will have a huge impact on your overall health and therefore on your life.

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

What we need to know about sugar

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Different diets come out and become viral, some guys try them while other critique them claiming they´re unhealthy, but millions of people consume high amounts of sugar per day and it seems to be the least of the matter.

Obesity and overweight is increasing and with that diseases like diabetes are raising too. I believe the cause of this problems is sugar. Sugar is everywhere even when it´s not listed as sugar in the ingredients, you´ll find it under names like dextrose or sucrose. Other ingredients like high fructose corn syrup is also harmful and is in so many products. The amount of sugar contain in foods is so high and I´m not only talking only about sweets or junk food, even in energetic drinks, cereals or healthy bars.

When you eat foods high in sugar and trans fats you´ll want to continue eating more of them because they are empty calories, there are no nutrients and there´s no way to stop your brain of thinking or sending you signals that you are hungry until you give it the nutrients it needs.

This is what happens when you eat sugar, insulin is the hormone that regulates sugar by getting glucose out of the bloodstream to the cells, when you consume sugar the glucose in the bloodstream goes up and your insulin goes up to regulate and bring it down, over time you create fatigue in your system and it loses control and the result is low blood sugar, this is the first step to diabetes, many people are on this level and don´t know it, your body sends you signals like cravings sweets, anxiety and depression, remember that everything you eat has an effect on your health and your mood.

The spike on highly processed foods with hidden sugar is creating an obesity epidemic in many countries, around 30% to 40% of kids in some countries are overweight or have obesity and diabetes as they grow older the risk increases, diseases get worse in some cases causing death in some of them. The amounts of sugar consumed per day goes between 25 to 30 teaspoons a day sometimes even 35 teaspoons, that´s a lot considering that our bodies don´t need it.

I believe we can prevent some diseases and lower obesity and overweight by changing our lifestyle and developing healthy habits, just by changing our nutrition the benefits are amazing, it´s not about reducing calories, it´s about what you eat and the impact it has on your body and your health.

As I´ve said before, this high amounts of sugar in our diets with the high amounts of unhealthy fats plus the chemicals or ingredients added to those foods are the cause of many diseases and create a vicious cycle that is so hard to stop.

The goal is to avoid as much as possible all unhealthy food, avoid sweets, junk, processed and fast food and stick with real, natural fresh food, just by doing this the results in how you feel and how your look will be amazing.

There´s no reason why to try to follow a low carbohydrate diet or ketogenic diet or any other more restricting diet if you still eat junk or fast food, once you eliminate or avoid this foods then you can start adjusting your nutrition program to make it better for you.

If you want to live healthier and happier and help all the people around you need to change your nutrition program and eat healthy foods, this is the first step, reducing sugar is a most, sugar is the cause of many diseases now a days, but it´s hard to do it. We´ve been consuming sugar for almost all our life so when you start to eliminate it from your diet your mind will trick you making you think that you need it just when you´re giving up any other addiction.

Even if you´re not following any famous diet like ketogenic or high protein, vegetarian, etc; when you eliminate or avoid as much as possible sweets, junk, processed and fast food from your nutrition you´ll start living healthier, the results will come. There are some healthy carbohydrates you can eat which I´ll explain in other post, but for now, and to keep things simple you just need to know and understand that sugar is bad so you need to eliminate it from your nutrition program for your health and fitness goals, the best way to do it is by avoiding sweets, junk, processed and fast foods.

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

Is food addiction real?

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Are you addicted to food? Do you let food control your life? or you have control over what you eat? If you can´t control what you eat, if you can´t stop eating that cookie or donut or if you feel like you need to eat those sweets and junk food then you are addicted to those foods.

Now let me tell you that you are not alone, there are millions of people with this same problem and I was one of them, another point I want to get clear is that it´s not your fault. Stress, depression, anxiety and other emotions can trigger your need of this foods because they act like comfort food, they create a sense of pleasure and companies add some chemicals to create addiction and make you want more so you´re dealing with 2 factors that make it so hard for you to stop eating them, this is the reason why you can´t stop it.

If you are addicted to this food it´s a vicious cycle and it´s so hard to stop it, you need a lot of willpower to stop for a second to think and realize what you´re doing when you already know that those foods are bad for you, take a step back and choose a healthy option or just go away without it. Sometimes you´re doing it unconsciously because it´s a habit, it´s part of your life and you don´t even realize what you´re doing until you ate half of the package.

If you´re trying to lose weight this is a big problem because hormones like insulin are triggered making your fat loss harder. If you have a lot of weight to lose chances are you are insulin resistant this means that you body is not efficient using sugars, to be able to lose fat you need to be insulin sensitive and the way to do it is to avoid all this junk foods.

Now when you want to stop eating this foods you´ll notice it is so hard to do, you feel like you are starving or depriving yourself which is why you can´t stick to a very strict low calorie diet that eliminate all this foods plus some other healthy foods making it harder.

The best way to do it is to substitute foods, we´re dealing with two problems, first the pleasure respond this foods create on your brain and the addiction they create from the chemicals added, so you can start by substituting with foods that give nutrients to your body but also that get you satisfied and gives you a sense of pleasure making it easier for you.

Foods like almonds, nuts, pistachios and all different almonds are a great option, you can also have some cheese, look for the ones that are low in carbohydrates, plain yoghurt whole fat versions are also a great option always look for fresh options on your local market.

Developing new habits and changing your lifestyles takes time, if  you´ve been eating unhealthy foods for years it may not be possible for you to eliminate them from one day to another unless you have a really strong will power. There´ll be meals when you eat that cookie, the cake or that chocolate, don´t get obsessed with it just move on, if you realize that you´re making a bad decision half way through the donut just let it down and move on, choose a bunch of almonds for your next meal, take it one meal at a time.

Now another thing you can do is stop focusing on the mental battle you´re going through when you start developing good habits and focus on what you´ll gain, it feels great and amazing to have the body you always wanted, to feel healthy and energized and to be able to sustain that healthy lifestyle and that amazing physique without any diet, just by eating meals cooked with healthy products and you have the freedom to try many different dishes from around the world.

When it comes to health and fitness goals this can be two separated goals, it´s clear that if your nutrition program is based on sweets, junk, processed and fast food you´re not healthy even if you are skinny. It may be possible to lose weight eating this unhealthy foods but it´ll be harder.

Your body needs nutrients to function properly and if you are exercising daily to lose weight or reach any other fitness goal you need more nutrients to recover, repair and build muscle tissue or sustain fat burning.

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

Fitness goals

We´re eating too much of the wrong foods

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The biggest problem in nutrition is that we are eating too much and we´re eating the wrong things.

Food is the cause of many diseases like obesity, overweight, insulin resistance, diabetes, etc; but we can use food to help us prevent some or a lot of them and this must be our goal when we´re looking for the best diet or what I consider to be better, a nutrition program that helps you achieve any fitness goal in the simplest way possible and that is healthy.

There are so many different diets with different macro nutrient ratios from high carbohydrates to ketogenics and all combinations possible but we´re missing the most important part, most guys and girls I see following any type of diet are still eating unhealthy foods and that´s the reason why they can´t achieve their goals and sustain them.

There´s no reason why you need to follow a strict diet it doesn´t matter if it´s high carbs, ketogenic, vegan when some or most of the foods you eat are processed and unhealthy and another problem is that most guys and girls don´t know portion sizes and portion control, if you have the chance to measure your food you´ll see how much you are eating, half a cup of rice is a lot less than what you think.

It all comes down to the types of foods we´re eating and the amounts we are eating, most of our diets are based on processed and fast foods and all this products are high in sugars and chemicals which create addiction this is why you can´t eat just one; most junk, processed and fast food is loaded with hidden sugars and tones of chemicals that your body doesn´t need, some of those ingredients are toxic for the body and it doesn´t know what to do with them, there are no nutrients and they´re high in calories.

Portion size is out of control, at least in America the portion sizes are bigger and bigger, companies make packages bigger and they sell them as a marketing strategy, you can see those big packages with a note that says “20% more to share” or “20% more for free” whichever the case you end the whole package alone (most of the times). Fast food restaurant also have their tactic to sell you more “for $1 do you want to change small size for medium?” and seems we´re hungry we say yes (at least me).

I´ve read some studies that show that diets in Europe are the healthiest and countries like France, Italy have lower heath problems, there are some things to consider here, they have 3 meals per day and no snacks, the meals they eat are cooked with fresh ingredients, they don´t consume too much processed foods, the portions are smaller and they do more physical activity. If you compare this with our habits in America or countries with higher health problems you´ll see it´s the opposite.

It´s so much food without nutrients, this food is everywhere we´re bombarded with publicity of so many different products and every time we go out on the street we´re bombarded with so many different products, it´s a battle between companies to sell and it´s a constant battle with your mind to avoid all of them and choose the healthiest option.

As you can see this is the perfect combination that leads to an unhealthy life and the reason why it´s difficult to lose weight, the solution is simple eat healthy meals prepared with real fresh ingredients, I´m not telling you to follow any diet which will make it harder for you just avoid those unhealthy foods you already know and eat a little less. The moment you start making better choices by eating real fresh foods you´ll eat less it is harder to overeat healthy foods because you are giving nutrients to your body. What you can do to eat less is to eat slower, this give enough time to your brain to tell you when it´s enough.

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 system is wrong

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Looking at how nutritionist or dietitians design diets for their clients and the food you are offered at hospitals I realize that the whole system is wrong.

Nutritionist and dietitians base their diets on the famous food pyramid we all know that recommend high complex carbohydrates and very low fat meals, this foods are the base of the pyramid but even when this foods have some fiber they´re not the best option.

For people trying to lose weight it´s obvious that they´re obese or overweight and the chances of them being insulin resistant are high meaning that their bodies do not use carbohydrates efficiently. The focus and goal must be to improve insulin making it easier to lose fat, once insulin is improved and the person is insulin sensitive meaning their bodies use carbohydrates more effectively it´ll be easier for them to lose fat consistently.

The best way to improve insulin is to lower carbohydrates, increase protein and increase healthy fats, the macronutrient ratios will depend on the type of diet the person wants to follow, a diet they can stick with for a lifestyle. The hardest part is always the beginning where people need to be more discipline and focus on keeping carbohydrates low  to improve insulin and start losing some weight.

Diets on hospitals are also based on the food pyramid which is not the best option. There are many studies and research done that proves that junk and processed foods and also simple carbohydrates and sugars are the cause of many diseases nowadays in hospitals most of the food is processed like bread, cookies, box juice, box cereal and the prepared meals are low in fats. Hospital diets are high in carbohydrates, moderate in protein and low in fats.

It doesn´t make sense to me that doctors, nurses, nutritionist and people who are supposed to take care of patients and who are supposed to help people live healthier, live better and live longer offer this meals. It doesn´t make sense to me why they keep treating the symptoms instead of looking for the cause, they treat the symptoms and hide the rest of the story. In many cases the cause of many diseases is our lifestyle, no physical activity, high sugars and unhealthy fats, high levels of stress and poor sleep. I believe that if we focus on improving our lifestyle and developing healthy habits we can prevent some of this diseases.

I´m not saying that we all need to follow a low carbohydrate diet or follow a strict ketogenic diet, what I´m saying is that some people won´t do well on a high or moderate carbohydrate diet so reducing carbohydrates for a period of time is helpful then a more balanced diet is best. Most people tend to have amazing results in a more balanced diet where carbohydrates are around 40% to 45% of total calories, protein 40% and fats 20%, this numbers will vary from person to person but can be used as a guide.

Living a healthy lifestyle is a most if you want to make the best out of your life. Nutrition and exercise are key for living healthy, our health most be our priority; making the commitment to live a better life  by developing habits that make our lives more enjoyable gives us more freedom and we make better choices. We can start making better choices by avoiding unhealthy foods like sweets, junk, processed and fast food. When we focus on meals prepared with fresh ingredients we can´t go wrong.

It´s not only about us, it´s about the people we love. If you want to take care of your family, your friends and the people you love you need to take care of yourself first. If you are healthy, if you feel great you can then help the people around you and inspire them.

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

Fitness goals

What we eat and how much we eat both have an impact on our results

13 What you eat and how much you eat
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Not all food is equal  we can divide food in three macro nutrients and there are healthy and unhealthy options in each of them. What you eat and how much you eat are both highly important for any fitness goal and for a better life.

Nowadays food is everywhere and the portion sizes and packages are huge so it´s not a surprise that we´re eating too much of the wrong food and it´s also not a surprise either that there are so many diseases that were uncommon years ago and I believe that many of this diseases are thanks to our unhealthy lifestyles.

We know that unhealthy foods have a negative impact on our health, they affect our mood, energy, focus, our feelings and emotions and the way they work on your body and brain make them so hard to avoid them, instead of limiting we eat more and more.

What you eat and how much you eat both have an impact on your fitness goals and your health, if you have a healthy lifestyle where you avoid sweets, junk, processed and fast food as much as possible, when you eat some of this unhealthy foods your body won´t get the same responds compare to someone who eats this foods on a daily basis.

Most of our diets are based on junk, processed and fast foods, companies make packages bigger as a strategy to sell more the “to share” only makes us eat more I´ve seen most people eating the whole package by themselves without sharing, if you buy some of this package make sure that you “share” with the people around you so that you don´t gain weight alone 😉

It´s so easy to over eat junk and processed food, but it´s so hard to over eat a salad or chicken, when you eat junk food you´re not giving nutrients to your body so your brain send signals of hunger until you give them the nutrients it needs so you´re not actually hungry your body needs nutrients.

When you change what you eat you´ll reduce the amount of food you eat at the same time, if you change your chips or cookies for some almonds or cheese you´ll end up eating less, if you change the pizza and macaronis for a dish cooked with fresh ingredient you´ll eat less. Many people don´t think that just changing fast food for meals cooked with fresh natural ingredients makes a huge difference and it actually does.

There´s no reason to follow strict diets when there are basic things that are more important and that have a bigger impact on your weight, your health and your life. There are so many guys and girls claiming that they have the best diet or fighting for which diet is better and they try to put you on a ketogenic or a very high carbohydrate diet. Let’s keep things simple, we all know which foods are healthy and which ones are unhealthy, the problem is why even when you know which are the best options you keep making the wrong choice time and time again.

So don´t overcomplicate things, don´t try to follow any strict crazy diet low in calories, focus on making the right choices, we need to cook more. Some years ago food was a way to keep family and friends together, they all cooked the meals and sit at the table to spend some time together, try to cook more, cook your meals or if you can´t cook go to a local restaurant, those small local cuisines that prepare meals every day with fresh ingredients are much better than fast food restaurants.

I’d love to see guys and girls cooking more for their families and friends and spending more time together eating traditional dishes to keep their culture alive. Avoid having sweets, junk, processed and fast food at home at the office, keep those foods when you´re out and for special occasions.

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 food pyramid

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Some years ago the USDA launches its food pyramid recommending people to consume 6 to 11 servings of carbohydrates from bread, cereal, pasta, rice and grains, while using fats and oils “sparingly”. What we need to do is to turn that pyramid upside down or at least reduce carbohydrates. We do not need all those servings of bread, cereal, rice, pasta and grains, if you are insulin resistant or diabetes it will be better to avoid them at least for a period of time. If you have fat to lose and you spend most of your day sitting on a chair at the office there is no reason why you should be consuming those amounts of carbohydrates.

I´m not telling you to eliminate these type of foods completely from you nutrition program or that you won´t eat any of them again. My objective is to educate you about the negative long term effects this products have on your health.

All this problem about the food pyramid, food groups, and how a healthy plate or dish must look like, started a few years ago when people in the industry blamed fats as being the culprit of many diseases, so companies took advantage of this and created “low-fat” products which are worst than normal versions, this “low-fat” products have more sugar to add taste and flavor. They also created amazing marketing campaigns to sell us their “low-fat healthy products”.

There were some few people on the industry trying to show the truth, trying to make people understand that fat is not the culprit, and that sugar was and is the cause of many diseases like high blood pressure, heart diseases, diabetes, cancer, etc. The problem here was that companies want your money, they live from your money and if they make you think they´re selling you healthy products you will buy them and sugar creates and addiction so by adding more sugar, they´ll make sure  you keep consuming their products.

With all this people fighting and creating campaigns in favor of sugar (most of them) and some in favor of fat, the food pyramid was launched as you can see in favor of sugar and blaming fats, when the food pyramid was launched and companies created their marketing campaigns we get bombarded with all this information about how bad are fats and this is when the problem got worse. More people got sick.

The companies will continue selling high sugar and highly processed products loaded with chemicals, it´s clear that we´re consuming a lot more carbohydrates than our bodies need, a normal diet nowadays is based on simple carbohydrates, trans fats and chemicals which is the worst combination.

Most people still believe and trust a 100% this food pyramid, doctors, nutritionist and people on the industry. What we can do is research, continue reading and find out what´s the truth and what works best for you.

I´m not telling you to follow a ketogenic nutrition program where healthy fats are between 70%, proteins 20% and carbohydrates 10%, I´m not telling to eat only fats and eliminate completely all carbohydrates, I´m not telling you to follow one diet that will work great for all people, I´m sharing with you all I know so that you can understand and find out what´s the best option for you. The food pyramid as we know it is not the best or healthiest option and it can cause more problems to people with insulin resistant.

Our body needs healthy fats, fiber and protein if we make our meals based on healthy fats like olive oil, avocado, nuts, fish, carbohydrates from different vegetables to get fiber and meat and eggs for protein we will feel a lot better and our health will improve.

Your health must be your priority, taking care of you and your body must be first, then you can help and take care of loved ones and people around you.

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

Should we count calories or macros?

12 Count calories or macros
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So many guys and girls get stressed counting calories or points, most people on the fitness industry are more interested on calories and that´s all they talk about, if we focus on nutrients, then macros are more important.

Counting calories is not the best option for any fitness goal, not all calories are created equal and each macronutrient has its function on your body even when they are all healthy options, it´s not the same to have some meat than to have rice or almonds, if you count calories you can´t have complete control of what you eat and what your body does.

Each macronutrient has its own functions which in conjunction helps our body to work and perform the best way possible. If you understand the job of each macronutrient, how you can manipulate them and how to set macronutrient ratios correctly you´ll see that it´s more important to set macronutrient ratios than to count calories.

If you only focus on counting calories your diet may not be adequate for you, if you are insulin resistant and you are only counting calories, your diet may be high in carbohydrates which can worsen insulin and make it harder to lose fat, if you are insulin sensitive and are very active you may need more energy at certain meals, just by counting calories you may be eating less carbohydrates than you need on the meals that are needed.

When you focus on calories you are restricting yourself 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 you just focus on calories you will plateau even if you keep adjusting calories, focusing on macros give you the chance to adjust your macronutrient ratios as you progress without hitting plateaus and you are making sure that your body gets everything it needs to work efficiently and to get you where you want.

Focusing on macros and setting macronutrients is a more advanced level compare to just counting calories but is the right thing to do. You need to understand how each macronutrient works, have a clear goal and be able to measure your 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 energy. This are the basic functions of each macronutrient explained in a simple way.

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

We need to focus on health and from this stand point counting and setting macro nutrient ratios is more important than counting calories and it´s not that hard to do, you need to have a clear idea of what you are eating and the amount of food you are eating, then you need to know how much you really need so you´ll need to read labels and use tools like portion control for a period of time until you get used to how things look like, once you have an idea you don´t need to be measuring and counting everything.

Life is to enjoy it not to spend most of our time focusing on training and food, do not let you life revolves on counting food and the gym, do not get obsessed with it, you need to be more discipline at the beginning to develop good habits and to know what you are doing then you can have a lot more freedom. It´s easy to count macros, portion control gives you a clear idea of how much you are eating and it´ll makes your life easier, it´s more important to focus on the nutrients your body needs and the times it needs them.

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