Ebook Nutrition [PDF]

Zitiervorschau

Challenge FOOD + NUTRITION

MACROS VS MICROS WHAT ARE MACRONUTRIENTS? Macronutrients are the nutritional units that make up calories and provide our body with the energy it needs to survive and thrive. Nutrients are the important materials needed for cell repair, rejuvenation, immune function,growth, metabolism, cognitive function, hair, skin and nail support and nearly every other bodily function. Macronutrients are the 3 categories of nutrients that our body requires, and they are: carbohydrates, protein, and fat. Without all three of these macronutrients, the body can may cease to function at an optimal rate. You may feel tired, irritable, have low energy, low sex drive, poor sleep, feel weak, notice a reduction in immune function and concentration for example. This is why it is so important to eat a balanced diet that includes all food groups

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

2

CARBOHYDRATES Despite what you have heard, eliminating carbs from your diet will not help you lose weight any faster than a calorie deficit will. Carbs are your friend! Especially for those of us who are lifting weights and want energy for our sessions. Carbohydrates are a vital energy source, providing us with fuel in the form of glucose. Our brain, as well as all the tissues and cells in our body use this glucose for energy. Carbs also contain fiber, which is essential for digestion and elimination. Within the carbohydrate category, you have two sources or types of carbs: simple carbohydrates and complex carbohydrates. Simple carbohydrates can be thought of as more like a sugar and in fact, are made of just one or two sugar molecules and as such, they are the quickest for our body to break down and absorb. Simple sugars provide quick energy or rapid recovery.

Simple carbs

Examples of simple carbohydrates are fruit,honey, maple syrup, table sugar, high fructose corn syrup and agave. Simple carb sources besides fruit and sugar are things like lollies, soft drink, flavoured syrups and juice. These are best utilized pre and post work out as a quick energy source and then as recovery tool once you’ve burnt through your glycogen during training..

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

Complex carbs

Complex carbohydrates are much slower releasing and are known as being more of a “starch” than a “sugar”. Complex carbs are comprised of many sugar molecules strung together. Unlike simple carbohydrates, complex carbohydrates are fibrous and starchy and can be found in legumes, starchy vegetables such as sweet potato, and whole grains like oats and quinoa. Complex carbs release glucose much more slowly into the bloodstream, therefore, in contrast to simple carbs, they offer a steadier source of energy to keep blood sugar levels stable.

3

PROTEIN IS THE MOST SATIATING OF THE MACRONUTRIENTS, KEEPING US FULL AND CRAVING FREE.

PROTEINS Protein is the building block for every cell, structure and tissue in our body. It is vital for muscle repair, thermogenesis in the body, tissue repair and cellular function, immune function, maintaining proper hormonal function, lean body mass and energy as it is converted to glucose when carbs are not present. In order to prevent muscle breakdown and ensure the growth and repair of our muscles we need to be consuming adequate protein throughout the day. When we are deficient in protein our body starts a process called catabolism. This is where our body starts to break down our muscle tissue as fuel. Protein can either be found in foods alone; think egg whites, white fish and lean chicken breast. These are pure protein sources. Protein can also be found in combination with other macronutrients, in foods like oats, nuts, legumes, seeds etc. Protein rich foods include meat, fish, poultry, protein powders, tofu, tempeh, legumes, eggs and dairy.

DIETARY FATS Fats are another essential food group that has become feared over the years. Fat that we consume through food, is not the same as the fat in your body. My goal here is to teach you that no macronutrients are bad; results are all about calorie balance. For women especially, fats are crucial. They stabilise and facilitate healthy hormones, aid in brain function and joint health, they maintain cell membranes, help us to absorb vitamins and minerals and provide concentrated sources of sustainable, slow burning energy. There are essentially two categories of fats you need to be aware of: Trans (unhealthy fats) and Polyunsaturated and Monounsaturated fats which are healthy fats. Obviously, we want to consume more of the healthy fats; nuts, seeds, avocado, coconut, oily fish etc, and eat less of the trans fats. Trans fats can be found in baked goods, snack foods, fried foods, and margarines.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

4

FIBRE Fibre is the indigestible part of carbohydrates. It is type of a carbohydrate that helps keep our digestive systems healthy. Fibre passes through our intestines and remove waste and toxins from the body. Dietary fibre is essential for the health of our digestive tract and also ensures regular bowel movements occur. Fibre is also what helps you to feel fuller for longer, can improve cholesterol, stabilises blood sugar levels and can assist in preventing diseases such as diabetes, heart disease and bowel cancer. There are three different types of fibre which all have different functions and health benefits: Soluble fibre, insoluble fibre and resistance starch.

SOLUBLE FIBRE Helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels which means you feel more satiated for longer with less cravings. Soluble fibre is found in fruits, vegetables, whole grains and legumes.

INSOLUBLE FIBRE Absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep you full and keep the bowel environment healthy. Insoluble fibre is found in wholegrains, nuts, seeds and the skin of fruit and vegetables.

RESISTANT STARCH Is not digested in the small intestine and instead proceeds to the large intestine where it can assist in the production of good bacteria and improves bowel health. Resistant starch is found in undercooked pasta, under ripe bananas, cooked and cooled potato and rice.

DIETS WHICH ARE LOW IN FIBRE CAN OCCUR ISSUES SUCH AS CONSTIPATION, NUTRIENT MALABSORPTION, AND HAEMORRHOIDS. All plant based and whole grain foods contain fibre however if you are looking for an extra boost to your day; adding in chia seeds, flax seeds or psyllium husk will help increase your intake. ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

5

MICRONUTRIENTS Put simply, micronutrients are vitamins and minerals. They are the smaller, yet equally important compounds found within the macronutrients we eat. We only need micronutrients in trace or “tiny” (micromeaning small) amounts, yet they are vital for optimal function of the body. Micronutrients assist with or are included in every process in your body. Most vitamins and minerals are either not produced by our bodies, or they are only created in very small amounts, which means we need to source them externally in food or from the environment. There are 14 minerals and 16 minerals that our bodies require; each providing a different purpose or function. Different foods contain different types and varied amounts of each vitamin and mineral, so it’s important that you eat a varied diet containing different food groups to ensure you get an adequate supply of all the micronutrients that your body requires.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

WITHIN THE MICRONUTRIENT FAMILY, THERE ARE TWO TYPES OF CATEGORIES: WATER AND FAT-SOLUBLE VITAMINS. Water-soluble vitamins are not stored in the body and are generally nontoxic when consumed in excess amounts. Water soluble vitamins are easily lost through bodily fluids and must be replenished each day. Water-soluble vitamins include the B-complex vitamins and vitamin C. In some cases, fat-soluble vitamins can become toxic if you consume them in large quantities so always ensure you read labels and take the correct dosage prescribed.

THE FAT-SOLUBLE VITAMINS ARE A, D, E + K.

6

THE NAMES AND FUNCTIONS OF FAT-SOLUBLE VITAMINS ARE: Vitamin A: Necessary for proper vision and organ function. Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth. Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage. Vitamin K: Required for blood clotting and proper bone development.

THE WATER-SOLUBLE VITAMINS ARE: Vitamin B1 (thiamine): Aids in converting nutrients into energy.

Vitamin B2 (riboflavin): Essential for energy production, cell function and fat metabolism. Vitamin B3 (niacin): Catalyses the production of energy from food. Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis. Vitamin B6 (pyridoxine): Helps the body release sugar from stored carbohydrates for energy and create red blood cell. Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose. Vitamin B9 (folate): Critical for proper cell division. Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function. Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

7

MINERALS There are also essential minerals that play important roles in the body. Minerals are also available in two forms: macrominerals and microminerals. Macrominerals are needed in larger amounts and include the following: • Calcium • Magnesium • Phosphorus • Sodium • Potassium

Microminerals are only needed in trace amounts and they are: • Iron • Copper • Iodine • Zinc • Fluoride

SOME OF THE FUNCTIONS OF MINERALS ARE: • Iron is needed for red blood cell production which helps provide oxygen to muscles and iron also aids in the creation of certain hormones • Phosphorus helps with bone and cell membrane structure • Potassium is an electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function • Calcium is essential for strong, healthy bones and teeth • Magnesium assists in over 300 enzymatic processes and is essential for nervous system health. • Zinc is essential for immune function, wound healing, skin health and reproductive and immune function. • Selenium is required for thyroid health and protection from chronic diseases and protection against oxidative stress.

ALL FOODS CONTAIN MICRONUTRIENTS. FOODS THAT CONTAIN LOTS OF MICRONUTRIENTS ARE CONSIDERED TO BE “NUTRIENT DENSE”, THESE ARE THE TYPES OF FOODS YOU SHOULD BE STRIVING TO CONSUME DAILY. ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

8

WATER We’ve covered macro and micronutrients but let’s not forget the most important player in our bodies function, water! Water has so many benefits to your body especially if you're trying to lose weight: • • • • • •

Curbs hunger & controls calories Reduces bloating Promotes healthy skin Flushes your body of toxins Makes you feel energised & fuels your muscles Maintains sodium balance

Water is the most essential nutrient for the body, without it, we would cease to exist. Just a 3% percent drop in hydration levels can lead to feelings of fatigue, poor cognitive function and irritability. It is involved in or required for every bodily function as every single cell in your body is comprised of protein and water. Water makes up 85% of our brain, 80% of our blood and 75% of our muscles. You should be aiming to consume 0.033mls per kilogram of body weight as a base line. However, if you sweat a lot, whether that is from training or your climate you should drink more than this. I opt for about 3 litres per day to ensure proper digestion, recovery, hydration etc.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

9

TREAT MEALS I try to move away from the notion of a “cheat” meal these days and instead opt for the word “treat”. The word “treat” has a much more positive association and that’s what your free meals should be about; an enjoyable experience in which you have a little treat. Notice the word “little”. Treat meals, if you do decide to include them, should not be an excuse to binge or go all out. Remember that our bodies are not garbage bins; treat them with respect. See all food as nourishment. Instead of dedicating a night at home where you down 2 pizzas, a tub of icecream and a packet of oreos, make your cheat meal a social occasion. This way it becomes inclusive of a lifestyle and less like a diet. A treat meal is allowed in a balanced lifestyle so go out for a beautiful dinner with your friends or your partner and enjoy it.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

10

ALSO KNOW THAT “TREAT MEALS” ARE NOT MANDATORY

Treat meals aren’t by any means essential to progress, in fact, they can hinder progress if you spill over your calories too often. If you do not have a social occasion, have no cravings or are just generally happy to adhere to your meal plan for each meal throughout the challenge, then you should do so. You get out what you put in and this is especially true when it comes to diet. If you are looking to achieve huge results – try to stick to your diet throughout this challenge for 95+ percent of the time. If you are okay with being more flexible, then that is fine too. I suggest is that you look at your goals and ask yourself how much you want to achieve them! This is only a short challenge so I encourage you to keep treats to the bare minimum if you want to see results. If you are going to have a treat meal, I also recommend that you have it post workout or before a heavier lift day such as legs. This way it is more likely to be used rather than stored..

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

11

VITAMINS This does not apply to you as much, but it’s something great to help your family/friends with that are struggling to lose weight. A great starting point is simple swaps, this will automatically lower calorie intake, without changing an individual’s diet too much. It’s great to implement this into your house-hold regardless, to keep the weight off.

WHAT

WHEN

WHY 80 percent of our immune system resides in our gut – if your gut isn’t healthy, you aren’t healthy. Benefits include, stronger immune system, improved digestion, increased energy from production of vitamin B12, Better breath because probiotics destroy candida, Healthier skin, since probiotics naturally treat eczema and psoriasis, Reduced cold and flu, Healing from leaky gut syndrome and inflammatory bowel disease and lastly, weight loss.

PROBIOTICS (Optional)

Upon Rising and Before Bed

DIGESTIVE ENZYMES (Optional)

Breakfast, Lunch and Digestive enzymes help with balancing pH levels, breaking down and eliminating proteins, reinforcing nutrient acquisition to Dinner

APPLE CIDER VINEGAR (Recommended)

Upon Rising or After Breakfast

ACV is antibacterial, antifungal, supports the metabolism, immune system and other bodily functions. It is great for detoxing and alkalizing the body.

FISH OILS (Recommended)

With Breakfast

The Omegas and DHA found in fish oils benefit our skin, nails, hair, joints and most importantly, our brains!

VITAMIN C (Optional)

Before workout or first thing in the morning

Vitamin C fights the free radicals that age us. Vitamin C promotes anti aging with its high antioxidant properties. Also helps with immune function.

replenish important nutrients on a regular basis, promoting timely elimination of toxins through the colon, kidneys, skin, and lungs, decreasing the incidence of improperly digested food becoming toxic in the body, promoting blood circulation, cellular vitality, and overall health and wellness.

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

12

SPICES My programs are lifestyle based, so whilst it’s important that you stay consistent with your diet and training to achieve results, I don’t want your meals to be too plain or boring! Natural spices and flavourings are a great way to have your food taste better without the additional sugars, fats or calories. Local food shops now offer an array of healthier sauce and spice options that you can use on your food to have your meals taste yummy! I’m more than happy for you to incorporate healthy spices and sauces into your meals. Just be mindful not to over indulge; keep your serving size relevant; and make sure the sauce or spice you are adding isn’t filled with unhealthy sugars; artificial fillers or unhealthy fats.

SAUCES

SPICES + HERBS

SWEETENERS

Coconut Aminos

All-Purpose Spice

Stevia

Fountain Smart BBQ Sauce (no added sugar)

BBQ Spice

Nativa

Fountain Smart Tomato Sauce (no added sugar)

Cayenne Pepper

Sugar Free Maple Syrup

Fountain Smart Tomato Sweet Chilli Sauce

Chilli Flakes

Sugar Free Drinking Chocolate

Hoisin

Coriander

Cinnamon

Organic Pasta Sauces (Macro Brand)

Cumin

Nutmeg

Salsa

Fennel Seeds

Vanilla Powder

Sriracha

Garlic Powder

Soy Sauce / Tamari

Himalayan Salt

Tabasco

Italian Spices

Thani

Lemon Pepper Seasoning

Wholegrain Mustard

Mild Taco Spice (reduced salt) Moroccan Spice Nutritional Yeast Onion Salt Oregano Paprika Pepper Rosemary Saffron

ANITA HERBERT FITQUEEN CHALLENGE | FOOD + NUTRITION

13