What's Eating You? Day 2: Carbohydrates-The Master Fuel

Carbohydrates are a class of organic compounds made up of carbon, hydrogen, and oxygen. They are most commonly grouped as simple and complex carbohydrates. Depending on your age, gender, and level of physical activity, carbohydrates should range from 45-65% of the total calories that you consume daily. For example, a 2,000 calorie diet should be comprised of 900-1300 calories. They are the body's master fuel for all metabolic processes. Carbohydrates are the single most important source of energy in the body. They also provide dietary fiber for regularity and heart health.

Carbohydrates are often viewed as the enemy to maintaining a healthy weight. The trick is to consume more whole grains and dairy, beans, fruits, and vegetables and to avoid highly refined foods like white bread, white rice, sugary cereals, white pasta, crackers, and donuts.

In later posts, we will explore how to successfully integrate carbohydrates into your diet to maximize energy, maintain weight, and to promote overall health.

Terms to Know:

1)  simple carbohydrates- simple sugars that exist as either single sugar molecules or two single sugar molecules linked together; examples include sucrose, molasses, honey, maple syrup, and turbinado sugar.

2)  complex carbohydrates-  carbohydrates that are composed of two or more simple sugar molecules linked together; examples include whole wheat bread, whole grain cereals, brown rice, whole wheat pasta, oatmeal, quinoa, whole milk, beans, lentils, fruits, and vegetables.

Be good to yourself! More next time...

What's Eating You? Day 1: Does Nutrition Even Matter?

When you do the math, consuming more than calories than your body uses leads to weight gain. Conversely, when you consume fewer calories than your body uses, then you lose weight. Maintaining a healthy weight is important to disease prevention. The heavier you are, the greater your risk of developing high cholesterol, hypertension, heart disease, and diabetes for starters. Obesity throws mobility issues, increased risk of cancer, and upper respiratory ailments like asthma and sleep apnea on the pile. It would seem that the simple solution is to just eat less and move more. So, does it even matter where the calories come from? The simple answer to this question is a resounding "YES"!

Being thin and looking fit doesn't necessarily equate to being healthy. To function efficiently and repair itself, the human body requires the right mix of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and water. Consuming foods that lack nutrients will eventually lead to declining health and sickness. Some physical signs of nutritional deficiencies include tooth decay, aging skin, thinning hair, brittle nails, weak bones, low energy, poor vision, weak muscles, poor posture, and weight gain.

This week we will learn how the foods that we eat affect our overall health conditions:

Tuesday, February 14, 2012 Carbohydrates

Wednesday, February 15, 2012 Proteins

Thursday, February 16, 2012 Fats

Friday, February 17, 2012 Vitamins and Minerals

Terms to Know:

1)  Macronutrients- These include carbohydrates, proteins, and fats and are classified as such because they have caloric value and the body has a large daily need for them.

2)  Micronutrients-  Vitamins and minerals are classified as micronutrients because the body's daily requirements for these nutrients are small.

(Source: Practical Applications in Sports Nutrition 2nd edition, Fink, Burgoon, and Mikesky, 2009.)

Be good to yourself! More next time...

Nutrition Series: "What's Eating You?" Is Coming Soon!

One of the most popular New Year's resolutions is to lose weight. There has been no shortage of ads promoting weight loss since the beginning of the year. The choices are endless and may be overwhelming. Before you invest in prepackaged meals, start counting points, or join extreme bootcamps, turn your attention to nutrition.

Barring any medical issues, weight gain is tied directly to what you eat and your level of physical activity. And if you are consuming the wrong foods at the wrong proportions, your health and fitness attempts will be futile.

Starting on February 13, 2012, we will be launching our Nutrition Series: "What's Eating You?". We are looking for medical, nutrition, and fitness pros to contribute their expertise to this effort. Bloggers and authors are welcome! Contributors will be allowed to promote their websites, blogs, and books in exchange for their articles. Find our Guest Blogger Guidelines HERE.

If you are seeking an interview regarding your published book and/or professional services, find our guidelines HERE.

We also want to hear from our readers! What questions would you like answered about your nutrition and weight loss efforts? Submit your questions HERE.

Be good to yourself! More next time...