Good Health & High Energy
2010-03-24Good Health & High Energy
by Meredith Leapley
Integrative Nutrition Coach & Certified Health Instructor
Warning to all snackers of "low -fat" and "fat -free" foods: that “guilt-free” munchieis really just sugar and will convert to fat....IN ABOUT THREE HOURS. Yep. THREE HOURS!
For sustained energy –not to mention better nutrition, it is time to get back to basics and review the two major nutrient categories: Proteins and Carbohydrates.
Let’s talk carbs first. Complex carbohydrates are found in fruits, vegetables, nuts, seeds and grains--all of which we eat in their natural form, straight from Mother Nature. Their job is to give us sustained, long-lasting energy. Complex carbohydrates are also full of fiber which helps with digestion.
If we alter, simplify or change (i.e. package, refine) these natural foods, we call them simple carbohydrates. They give us temporary, short-term energy, also known as a “sugar high.”
Simple carbs are low on fiber and convert to sugar quickly--think white: white flour, white bread, pasta, white rice, etc.
Although sugar is our fuel, most of us take in more sweet stuff than we will be able to burn. So, that white toast is going straight to your thighs....unless the pastry gets there first!
Protein is any food source that has ever lived, breathed, moved, sneezed, or had parents--and exists in the air, land or sea. All animal sources are protein as well as all their bi-products, such as dairy products.
The job of protein is to stabilize blood sugar, build muscle and provide energy. The healthiest proteins to include in your diet are fish, lean chicken and turkey and low-fat dairy products.
Egg whites are the purest form of protein with no fat or cholesterol.
Eating a diet rich with lean protein and complex carbohydrates is the way nature intended--it’s also called Eating Clean. Your blood sugar levels will be stable, you’ll have more energy and you’ll lose weight naturally.
If you’re a carb junkie, boost your low fat protein intake with egg whites, fish, vegetables and whole grain breads. Carbohydrate addicts tend to store more grain (and more weight) because their bodies have a harder time breaking it down.*
If you’re a meat lover and tend to overdo it, round out your diet with more complex carbohydrates. Beans like garbanzos and lentils are great sources of protein so you can ease up on the red meat.
So, for good health and high energy, remember these tips:
- Eating approximately every 3 hours will keep your metabolism charged and prevent your blood sugar from falling. Low blood sugar drives those cravings to overeat.
- Exercising thirty minutes every day and drinking lots of water.
- Greatly lowering caffeine, NutraSweet and "diet" products is very healthy.
- Adding more whole foods into your diet like vegetables, fruits, whole grains and lean protein will supply your body and mind with the nutrients you need to function at your highest level of health! Eat clean!
Meredith’s nutrition coaching comprises a holistic approach to total-body wellness. Packages include a nine-session coaching program, with optional discounted CORE sessions to fulfill exercise requirements.
To schedule sessions with Meredith, who is now seeing clients at CORE’s Westside location, please call or e-mail the Westside studio at (404) 815-7117 or westside@coreatl.com.
*Vegetarians, the lactose intolerant, diabetics or Celiacs may have to modify their diet from the suggestions above.
Meredith Leapley
(404) 293 - 8300
ml@betterlivingwithmeredith.com
www.betterlivingwithmeredith.com
<< Back to News