Understanding Macronutrients; Carbs, Proteins, & Fats

Carbohydarates

Lets start with these guys since they are so popular in our daily dialogue.  I tend to have more conversations over these with clients than any other topic.  Meaning, it is what they have been programmed to worry about.  The media and yes, some of our untrained MD's tend to sell or push the simple science around from headline to headline, patient to patient.  

I recall, the 70's being The Atkins Diet first big push. Look at the collected research after this time frame and you will see a lot of health issues we can correlate to unhealthy "bad" fat soaked diets. 

The 80's we were getting more physical (thank you Suzanne & Olivia). We were on to something.  Keep those bodies moving and we could strengthen bones, and lose fat.  Because we wanted to look good in the 80's.  Health was more secondary.

The 90's we had to live fat free...sorry Atkins. Man were the rice cake makers happy!  I blame the 90's by the way for all the hormone issues women are having.  We take so many pills to adjust our poor producing systems (pituitary, thyroid, etc.) and all we had to do was eat healthy fats regularly.  We would be much closer to the healthy mark than we are.  

The 00's we are obsessed with CARBS!

Funny thing is, people really don't understand the makeup and break down of these little guys to gain or lose anything critical.  Well, many are losing their mind avoiding them.  My favorite statement is...Oh, no no, I am not eating carbs.  I say so you are starving yourself...LOL.  ALMOST ALL food items break down into some form or another of glucose.  Yes, our awesome veggies have carbs in them.  Right carbs?  Mostly.  Sometimes, a health program requires you to leave certain veggies and carbs out for a cleansing or allergen based diet.  

CARBS. MADE SIMPLE

• Simple = one or two chains of sugar molecules & Complex = many chains of sugars or polymers
• Simple Carbs or sugars would most often refer to sweeteners and added sugars  =ing about 10% of a healthy diet
• Complex  Carbs would most often refer to starches or fibers =ing 25% of a healthy diet.  Example; sweet potatoes, high fiber cereals, veggies (broccoli & celery) and fruits (berries) lower in natural sugars.
• The average diet requires a minimum of 130 grams of carbohydrates and 20-35 grams of that being fiber.
• The more physical demands you put on your body the more complex carbs you would need.
• Carbohydrates are essential for muscle and body tissue function.  The brain and central nervous system are your two primary takers! 
• The average person has enough stored carbs and fatty acids to get through the average low intensity workout...certainly more than enough for the sedentary individual.
• Starchy white carbs are the ones we want to avoid.  The same rule applies here...dark, rich, colorful carbs higher in fiber are the way to go!

Happy Eating!

F for Figuring it out...NOT FOR FAILING

I usually like to say you earned the grade "F" because you are still trying to figure out the topic at hand.  If you continue to get an "F" you have to consider two things.  One, is the teacher teaching me in a manner I can comprehend?  Two, Am I putting forth all possible effort to comprehend the material?  


I am giving our regulatory bodies (those in government) an "F" today for truly not comprehending the material and for not putting forth all possible efforts to apply my knowledge.  

What material you ask?  Nutrition in our schools. 

 "MY PYRAMID" is the same pyramid with a new name.  Remember, the FOOD GUIDE PYRAMID we were taught to eat 6-11 servings of breads, pastas and grains each day.  No one ever told me what size my serving was supposed to be, nor why I was supposed to eat the 6-11 servings.  Was I running miles each day, biking across town to get to school, or walking up hill both ways in the snow after I finished hand washing my 11 brothers laundry and cutting the fire wood for that days heat.  Most likely not.  I know for sure the average kid today is not.  I did walk and bike to school quite a ways, but I did not have to cut fire wood or cook for 11 brothers.  


We changed the food guide, and then have nearly stopped spending time or money getting the correct information to the ones who need it most.  The ones who can't ride over to the library, or pull out a medical guide at will. OUR CHILDREN. Our children are at our academic mercy.  They learn most often what they are told to learn.  I had the opportunity to visit with a hand full of children recently.   All but a couple did not know how to tell me what "MY PYRAMID" was from recall.  The age range was 5-11 years .  We truly don't need them memorizing something that will not serve a purpose in their overall health or academics for that matter.  I walked into the project a bit optimistic I suppose.  I was hopeful that our kids were getting more nutrition in school.  We have all this research, data analysis, and medical journals of the poor health our children and are simply hoping it fixes itself.  I'm Sad!

I know what you are thinking...she is just on one of her Nutrition rants because she is a Nutritionist.  If she was a politician she would be going on about the current state of our economy, or tax system.  Not true!  Sure, this is my passion.  HOWEVER, it is also a curable problem.  This tax thing does not seem to be going away anytime soon!  I know, you know the current state of our economy was not a few board members voting in a curriculum.  Our academic system and governmental bodies can truly afford to make this a part of our consistent curriculum.  It is a topic that can fulfill every category in our academic outlines.  


It should be a food circle....continuous and never ending.  One thing leads to the other.  In teaching a circle theory, one thing is always leading to the other.  This big bottom pyramid is to sedentary in theory.  It can not support itself on anything, but its flat stationary bottom.  Our circle will move with very little effort...just a nudge and it is all in motion.  Like we should be in our physical and mental states.  Our body is so complex, disease is so intelligent, and all forever changing.  All leading continuously to the other.  Rome was not built in a day;-)

So to help out a little, here is the frame work of the real PYRAMID we should be discussing with our children, as well as ourselves.  It is called the Performance Pyramid.  After all, we do rely on our nutrition for performance not just existence.  

Assuming we were stacking our performance foods the same way they did on the original pyramid they would go as follows:  

Water, Low Fat Proteins,  Fibrous Vegetables, Whole Fruits, Carbohydrates (good grains), Poly & Mono Unsaturated Fats, Supplements, and Junk (yes, there is a place for junk and its not in the trunk!)

If you need specific information about this topic please contact me at odessalong@yahoo.com

POWER PACKER FOODS

 HAVE ON HAND

These are food items that should be on hand for not only daily or athletic performance, but for DISEASE PREVENTION.

• ALMONDS...many flavors now to keep variety alive
• EGGS or Egg Beaters
• SWEET POTATOES or SWEET POTATO FRIES (baked)
• HIGH FIBER WHOLE GRAIN CEREAL 
• ALMOND MILK & LACTOSE FREE SKIM MILK
• ORANGES (high fiber & water)
• BLACK BEANS
• DARK LEAFY MIXED SALAD GREENS
• MERCURY FREE FISH (salmon)
• STIR FRY VEGGIES (broccoli, snap peas, cauliflower)
• CHICKEN (frozen)
• MIXED BERRIES (fresh or frozen)
• SKIM YOGURT (with added probiotics)

Happy Shopping!

FALL INTO FITNESS AT BUCKALEW ELEMENTARY

CALORIES..WHAT ARE THEY ALL ABOUT?

Young Ladies and Gentlemen,

It was an absolute treat coming to your wonderful school to be a part of your FAll INTO FITNESS DAY.  What a great effort your staff and teachers put forth to give you something so necessary and valuable.

At my station we had a short "Fun Facts" session on calories.

A quick review:

• a calorie (kcal) defined
• good kcal vs. bad
• what happens if to many are consumed
• the body eating itself
• you are what you eat
• foods make you smart 

TRIVIA QUESTION:

How much water has to be heated at what temperature to put out the specific amount of energy, and what is this energy called?

Explain your answer as discussed at FALL INTO FITNESS!

Good Luck & Good Eating!

In Health,

Odessa D. Long, B.S. HEd.

MY HEALTHY FRIDGE.com

WOW!  Took a while.  I would say I felt guilty, but if you could see what all I have done since I turned 37 you would let me off the hook.

It's time to get ready for the HOLIDAY season.  No, I don't mean place the decorations.   Beat 500 other shoppers out of a flat screen TV from The WalMart by sleeping in line all night.  I mean the part where you go to 5 school functions, 7 holiday parties and 9 dinner get togethers.  You know the ones where you continuously eat and drink an then feel miserable.  Best of all you join a gym with the 30 other people who are totally committed until March.  Only to find you are right back where you have been the day after your metabolism took a nose dive around your 30th birthday.

THE TRICK IS NOT JUST HOW MUCH YOU EAT, BUT WHAT YOU EAT IT WITH!  You can get away with eating a little bit more if you combine the foods properly.  As well as, eating on a mission the days prior to the event will also help you not blow the entire week on one night.

I offer many packages for NUTRITION PROGRAMMING at www.myhealthyfridge.com

Happy Eating!

Sometimes, it just takes a sit down over the do's and don't of Holiday eating.  So, sit down with my blog and let's get ready for the Holidays together.

In Health,

Odessa

HOW CAN WE MAKE SENSE OF IT ALL?

SOMETIMES THE LAST THING YOU THINK YOU WILL DO IS EXACTLY THE VERY THING YOU END UP DOING!


So here I am on the morning of my 37th Birthday doing what I thought I would not do...no it's not the first time.


There are way to many things in this life I am uncertain about, but one I am not. MANY PEOPLE FEEL LIKE THEY NEED TO FEEL "USEFUL" in there daily lives. If they don't they start to believe they are then worthless. Well that cycle has attacked me a time or two thousand. So, I tried a little Face book, some casual email reminders of my "usefulness" and realized I was not making much progress in my need for PRODUCTIVITY.


I did what a lot of people do...asked myself "Do I have anything to share others would be interested in? Maybe? Maybe not. I guess we will have to see."


For me the need for Nutrition inside of Health & Wellness is seemingly the one thing I could blog, blog, blog about and readers may actually get a tip or two that they can put to use. I may actually find my time and little knowledge was PRODUCTIVE!  Therefore, I would feel USEFUL! Quite a cycle...a workout in itself.  Who wants doughnuts? 


It is my intention to bring mostly information about Health & Wellness with a heaping scoop of NUTRITION on the the top. It is vast this category, and no I am not the best, but I do love to make use of all the useless information. Bring me your query's, comments (good and bad), and I will try be of use.


From time to time I may throw in a little...."hmmm I did not know that?" Hope I find you and you choose to keep me!


For me and many others, Nutrition is the KEY to "helping health" and "inhibiting disease". For others, it's secondary to even tertiary in their daily lives. That's where I hope to help. It should not be so difficult and overwhelming to add a side of nutrition to even the worst of lifestyles.  Not that I am saying anyone has a bad lifestyle...that is your judgement call.   


From Acetahyde (toxin produced when the liver breaks down alcohol) to Zoophobia (fear of animals) I hope you find me helpful!


A side note...Those of you who know me well know...I never stop! Well, not NEVER, but rarely unless asleep. So, I (very tongue-n-cheek) put the blog under the URL http://sheeverstop.blogspot.com/. Which is two fold: 1. No, it seems I never do stop, physically stop, unless I am asleep. 2. I am known for talking non stop...and many have said, "Does she ever stop?"




In Hope & Health,




Odessa D. Long, B.S. HEd.
The Woodlands, TX 
odessalong@yahoo.com


Please I beg of you...fix my typos, grammar, and all around lack of skills for punctuation...Yes, I Blame 17 years of academics on my miss use...LOL! I am always open to learning!