Eating for Life:The Right Foods

As you may have noticed by the recipes I made last week, I recently purchased "Eating For Life" by Bill Phillips. The first part of the book is basically a text book and - being the keener I am - it is heavily highlighted. The main premise of this book is to explain the "Eating Right Recipe." It is as simple as combining these 4 things; the right foods, the right amounts, the right combos and the right times. I would like to share these ideas with you, as I find the majority of them very important to my journey. Hopefully it isn't too dry.

The Right Foods - the technical term for these right foods are "nutrient rich and calorie compact," the complete opposite of "empty calories." Right foods are healthy sources of the six nutrients that are essential to our health: protein, carbohydrates, essential fats, vitamins, minerals and water.

                 A) Protein - supports your metabolism, helps stabilize energy levels through its effect on insulin and blood sugar, and satisfies your appetite  

• chicken breast, turkey breast, lean beef, swordfish, orange roughy, salmon, tuna, crab, lobster, shrimp, lean ground beef, buffalo, eggs, cottage cheese, low-fat cheese, nutrition shakes and protein powder

               B) Carbohydrates - a source of immediate energy, also cause the release of insulin. Carbohydrates and protein work together and are good to have in each meal

• brown rice, barley and oatmeal cause a relatively slow release of blood sugar, apples, oranges, and berries provide quicker energy, variety is key

             C) Essential Fats - increase the metabolism of stored bodyfat and decrease fat production in the body. Yes, fat removes fat. There are two important essential fats (omega-6 and omega-3) that our bodies need, however, our body cannot produce them. 

• Omega-6 and Omega-3 are found in healthy vegetable oils (canola, olive, sunflower), fish oils (salmon, tuna, halibut) and in dark green leafy vegetables (kale, spinach)

           D) Vitamins and Minerals - many of us do not eat enough of these micronutrients. By not maintaining proper levels, deficiency symptoms will appear such as; muscle weakness, slow fat loss, connective-tissue deterioration, and frequent colds and infections. Vitamins are either "fat soluble" or "water soluble", depending on how they are transported through our blood. Minerals are inorganic in nature, meaning they are not produced by plants or animals. They are essential for nerve cell communication, flexing muscles (which way to the gun show?) and energy production. Minerals are either "bulk" or "trace" depending on the amount needed by the body.

• Fat soluble vitamins include A, D, E and K. They can be stored in fat tissue and the liver extending their life span in the body.
• Water soluble vitamins include all of the B vitamins and vitamin C. They are not stored in the body for more than a few hours, so daily intake is important.
• Bulk minerals include calcium (milk), magnesium, potassium (bananas) and sodium
• Trace minerals may be required in quantities as small as a few micrograms, such as chromium, copper, iodine and selenium

           E) Water makes up over 70% of our bodies. We generally lose about 10 cups of water per day. Most of us don't even drink enough to make that back and are walking around in a chronic state of dehydration. A key note is to not wait until you are thirsty to drink water. Drink at least 10 cups per day. Have a water bottle at work. Drink a glass after a coffee. Drink a glass after a diet soda.  Drink. Drink. Drink. Drink until your pee is light yellow or almost clear. 

*Just a side note: Since I have changed my diet I have noticed I have cut down my coffee intake immensely. I used to have 2 cups a day and now I am down to 2 a week, if that. My body is not craving the caffeine like it used to. I am unsure if this is because my I am eating breakfast every day or because I am juicing and getting all the vitamins and minerals I was lacking before. Either way it is awesome! I am not exhausted each morning, my hair is shinier and my face is clearer. The right foods make a huge difference.