Nutritional Facts: Protein must be consumed with fat to be processed in the body strategically. That’s why you see Protein 15-25% and Fat 20-30% The keto diet for runners is not an option. Keto is too “fast” not for longevity so the body can reset itself. The time between dinner and breakfast is a “keto” time but also a time for the body to repair and rejuvenate. During the day you need carbohydrates, fat, and protein strategically like in an office – everyone needs to be present for operations to be successful. Micronutrients support Macronutrients – ( Macro means large, Micro means small ) Vitamins support Macros (carbs, protein, and fat) You Need Iron, Vitamin C, Selenium for Protein and even Collagen to metabolize properly (see my post on What is Collagen and how to enhance and maintain). And those nutrients have their partners so they can operate as well. Pair these foods to get the most out of your meals. Birds of a feather flock together with nutrients like Calcium, C, Iron, Selenium. Many foods have these nutrients naturally in them to metabolize in your body. But we all have different nutritional needs. We are all the same, yet different.... We are all human yet, we have different stressors in our lives. Top ones are moving, marriage, death, finances and long-term illness... I am sure you can name a few others. Top stressors zap nutrients and it is like your body has malnutrition when it does look like it. But what we see on the outside is after the body has really gone through a ringer a few rounds of MMA fighting inside. It is why we should consume mini meals throughout the day. B and C are reduced with a few hours and the more stress internally and externally we have the more needs to be consumed. (Check out my destress nutrients and water soluble information out for more information). How to create a Complete Protein when Vegetarian... You have the label but then you have ingredients. It is important what is what. They give the overlay of what nutrients are in the food. Foods come in packages and natural state, with no packaging. The bread is packaged will tell you the main items: Carbohydrates, Fat, Protein, Sodium, and the heaviest ingredients in weight meaning flour, binders, and other agents to produce the bread. But it won't dive deep into others because it is not necessary for legal purposes. Protein is not just in meat, it is in a lot of vegetables and fruits. Watermelon even has protein. Mushrooms (the "poor man's meat"), and quinoa to name a few. Plus, Beans, lentils, tofu, and edamame, These if paired with a grain make a complete protein which means they have 21 amino acids. But alone they do not. This and other reasons are why I am big on pairing foods that are complete proteins (nuts) and incomplete protein (rice) and combining them for ultimate results. It is important to know which meats are what. How they break down and what nutrients to put with them is important to make them metabolize effectively. Some people are vegetarians and vegans so separating the two on how to make it work for the body is essential. Runners/ people who exercise and arrange their life in a way for strenuous sports have to have an outline of what they eat, when, and how is important. The Above information will help you understand the reason behind proteins. Some Important Elements to remember: H2O Oxygen: enhanced when you exercise in extreme conditions to enhance endurance. You will increase oxygen in the bloodstream when you run in extreme conditions such as very cold, high altitudes, and extreme heat. This will you to utilize oxygen when you are performing in front of millions, speaking, running a marathon, or in conditions that increase your heart rate (as the previous examples stated). You might hear phrases such as anaerobic and aerobic the difference is Aerobic means "Air" and Anaerobic means "without air". Examples are: Running (Cardio) = Aerobic and Anaerobic = HIIT (high intensity interval training). HIIT is great for when you have plateaued and your training needs to level up or the need for quick weight loss safely. Hydrogen helps tissues heal and transfers oxygen through the body for exercise. Water is a good example: H2O. H2 rich water, supplements on top of consumption of H2O is exceptionally important for anti-inflammatory, metabolic purposes, immune system and more. (See links to Nih.gov below for white papers). - See my link as to why Free stuff is important. I wanted to cover H2O real quick because it transports nutrients, minerals, oxygen... the important stuff though the body. A few important Amino Acids The Amino Acids below are known as the BCAA – essential to promote collagen production, skin tightness, tissue repair, nervous system (connection of muscle to nervous – essential for running/ cycling), brain, bone growth as well as healthy hair and nail growth. Always pair with Fat – Just remember red meat, dark meat should never be paired with saturated fats like avocado, coconut, milk, cheese, yogurt, lamb/ other dark meats, or salt. When cooking: olive oil is to be added after cooking whereas grape seed oil is great to bake with, sauté, high temp cooking. Peanut oil and coconut oil are saturated fats whereas Canola is a monounsaturated fat and is safe and better to cook with than olive oil. (see my Smoke-point blog how to cook oils properly). Linoleic fats: soybean, safflower, sunflower, corn, wheat germ, sesame (Omega-6) and not to be paired with carbohydrates like bread or pasta – when paired yields highly possible result in weight gain. Omega-3 is perishable examples: canola, walnut, pumpkin. Below is a great chart to compare the oils for you brought to you by Manitoba Canola Growers
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AuthorTracy Knight, Get in the know- Revamp your culinary pieces
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August 2023
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