Nutrition Info From Me To You!

This is just some of the things I have learned, read about and followed throughout the years. It’s not so much about restricting food, it’s about making smarter food choices that have an impact on your all around health. Hope this helps helps!

"If it didn’t have a mother or it didn’t grow from the ground, don’t eat it,"

GRAINS (CARBS):Remove processed and refined grains

• YOUR BODY DOES NOT RECOGNIZE THESE GRAINS AS FOOD

• THEY DO NOT COME FROM NATURE THEY COME FROM A FACTORY

• THEY ARE LOADED WITH EXCESS SUGAR, ARTIFICIAL SUGARS, SALT, FATS AND CHEMICALS.....BE CAUTIOUS OF LOW FAT, NO FAT FOODS, THEY OFTEN ARE PUMPED WITH SUGARS AND CHEMICALS TO MAKE THEM TASTE PALATABLE.

• REFINED CARB MAKE YOUR GLUCOSE AND INSULIN SKY ROCKET (THINK DIABETES) http://www.backtolifehealth.com/Blood%20Sugar.htm http://www.backtolifehealth.com/Blood%20Sugar%20detail.htm

• WORST OF ALL, MOST INCLUDE HFCS---THIS MESSES WITH YOUR APPETITE CONTROL HORMONES, FAT STORGE HORMONE (GHRELIN AND LEPTIN)....SO YOU KEEP EATING.

• THEY MESS WITH GOOD GUT BACTERIA, CAUSING INTESTINAL HYPERPERMEABLILITY, THEREFORE, CREATING LEAKAGE INTO THE BLOOD STREAM= LEAKY GUT=BAD. http://everydaypaleo.com/whats-the-deal-with-grains/ http://whole9life.com/2013/02/grain-manifesto/

GRAINS (CARBS):Remove processed and refined grains

• CORN AND WHEAT=WORST INSULIN OFFENDERS.

• IF YOU DO EAT WHEAT, MAKE SURE THE FIRST INGREIDIENT SAYS 100% WHOLE GRAIN/WHEAT AND WATER, THAT’S IT.

• MAKE GRAIN CHOICES 100% WHOLE________!

• OTHER GRAIN OPTIONS: BARLEY, OATS, WILD RICE, RICE CAKES QUINOA, MILLET AMARATH, BUCKWHEAT, COUSCOUS, POLENTA (CORN), ETC. (MOST OF THESE GRAINS ARE GF!!! NOT BARLEY!)

• http://www.theecologist.org/green_green_living/food_and_drink/1271943/top_10_alternatives_to_wheat.html

• KEEP IN MIND FRUITS AND SOME VEGGIES ALSO PROVIDE CARBS!

•

“GRAIN” OPTIONSFOR THOSE OF YOU WHO ARE TRYING TO LIMIT YOUR GRAIN INTAKE, BUT STILL WANT THAT STARCHY GRAIN TASTE, TEXTURE OR EXPERIENCE, THESE ARE SOME OF THE FOODS I USE AS A GRAIN SUBSTITUTE.*WHATCH THE YOUTUBE VIDEOS BELOW, OR GOOGLE SEARCH THESES ITEMS*

1.) Spaghetti Squash http://www.youtube.com/watch?v=mPFErHz6zOM

2.) Kelp Noodles http://www.kelpnoodles.com

3.) Broccoli slaw (sauteed w/coconut oil to make soft)

4.) Sweet Potatoe Spears www.youtube.com/watch?v=9luMqPRtPXs

5.) Squash of any kind http://www.youtube.com/watch?v=Qi6w7fcWF8E

6.) Cauliflower “Mashed Potatoes” http://www.youtube.com/watch?v=D44Uwkh908w

7.) Eggplant http://www.youtube.com/watch?v=YreJEe_Dw8M

REMOVE ARTIFICIAL SWEETENERS ARTIFICIAL SWEETENERS, HIGH FRUCTOSE CORN SYRUP (HFCS) AND FAT FREE FOODS CREATE THE SAME HORMONAL RESPONSE THAT YOU GET WHEN YOU EAT FOOD THAT HAS ACTUAL SUGAR AND FAT.

THESE FOODS CONFUSE THE BODY BECAUSE THEY HAVE A SWEET/FATTY TASTE, WITHOUT THE CALORIES

THEREFORE, WHEN YOU END UP EATING THE REAL DEAL, YOUR BODY DOESN’T RECOGNIZE ALL THE CALORIES THEY ACTUALLY HOLD. SO YOU OVEREAT.

EX: COOKIES, CAKES, CANDIES, POP, BAKED GOODS, CHIPS, PEANUT BUTTER, KETCHUP, SALAD DRESSINGS, CEREALS, ETC *http://www.webmd.com/diet/news/20040630/artificial-sweeteners-damage-diet-efforts?page=2 *http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030 *http://robbwolf.com/2012/04/20/additive-effect-artificial-intelligent/ *http://www.theecologist.org/green_green_living/food_and_drink/1206394/the_truth_about_food_additives_how_they_threaten_your_health.html

*http://www.theecologist.org/investigations/health/268753/aspartames_toxic_contents.html

HEALTHY FATSThey actually keep you full and lean!!!

MONOUSATUATED FATS: RAISE HDL AND REDUCE LDL PREVENT HEART DISEASE (ALMONDS, AVOCADOS,CASHEWS, MACADAMIA NUTS PISTACHIOS, OLIVE OIL ETC.

POLYUNSATURATED FATS/OMEGA 3’S LOWER LDL AND REDUCE INFLAMMATION, HEART DISEASE AND HELP WITH DIABETES AND BIPOLAR (SALMON, CABBAGE, CAULIFLOWER, FLAXSEEDS, STEAMED BROCCOLI, MACKEREL)

CONJUGATED LINOLEIC ACID: FOUND IN GRASS-FED BEEF. RECENT STUDIES BELIVE THAT IT HELPS WITH WEIGHT CONTROL, BY REDUCING BODY FAT AND INCREASING LEAN TISSUE. ***I haven’t heard much on this yet....I will keep you posted***

TRANS FATS: DO NOT EAT THESE! TRANS FATS IS A VEG OIL PUMPED WITH HYDROGEN TO PRESERVE FOOD LIFE. BODY DOES NOT RECOGNIZE THIS AS A REAL FOOD SOURCE. ALSO MESSES WITH OUR APPETITE CONTROL HORMONES

HEALTHY FATSThey actually keep you full and lean!!!

ALTHOUGH IT IS A SATURATED FAT, COCONUT OIL HAS BEEN SAID TO BE ONE OF THE HEALTHIEST FATS....JUST AS HEALTHY, IF NOT MORE, THEN EXTRA VIRGIN OLIVE OIL (EVOO).

COOK WITH COCONUT OIL AND DRESS FOODS WITH EVOO. MY TWO GO TO FATS! COCONT OILS CHEMICAL PROPERTY DOES NOT BREAK DOWN IN HEAT....EVOO DOES, MAKING IT LESS HEALTHY.

http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil

http://www.coconutresearchcenter.org http://healthimpactnews.com/2012/5-medical-doctors-with-gary-taubes-and-robb-wolf-discuss-coconut-oil-and-alzheimers-disease/ *This last link is kinda “sciencey” and long, but interesting....I love some of the Dr.’s Involved!*

FATS HELP TRANSPORT VITAMINS A,D,E,K AND HELP KEEP YOU FULL. IF YOU TAKE VIT, TAKE IN THE MORNING SO THEY CAN BE UTILIZED BY THE FOODS YOU EAT http://www.hsph.harvard.edu/nutritionsource/fats-and-cholesterol/

FOOD RULE #1EAT PROTEIN (AND VEGS) WITH EVERY MEAL

1.) YOU WILL GET SATISFACTION AND HUNGER REDUCING BENEFITS THROUGHOUT YOUR DAY.....PROTEIN KEEPS YOU FULL LONGER.

2.)KEEP YOUR WEIGHT IN CHECK, EAT HALF YOUR BODY WEIGHT IN PROTEIN THROUGHOUT DAY AND CONSUME FEWER CARBS (REDUCE INSULIN SPIKES)...SO I HAVE READ!

3.) EAT FISH (JUST DO IT) !! LEAN CUTS OF ANY MEAT, CHICKEN BREAST, TURKEY, GRASS FED OPTIONS IF AVAILABLE. GO ORGANIC OR FREE RANGE IF POSSIBLE, IF NOT, CHOOSE LEAN CUTS!

FOOD RULE #2EAT BREAKFAST

Less than half of us eat breakfast every day, but studies have shown that breakfast is one of the most reliable way to achieve a healthy weight and keep your glucose and insulin steady

Breakfast jump-starts your metabolism and prevents energy sags later in the day

Also, you wont be ravenous come lunch time...which increases your likelihood for overeating crappy food.

FOOD RULE #3Eat every four hours, but not less than three

Your body doesn’t get a chance to miss food, reducing going into starvation mode....(which breaks down muscle for energy)

Eating regularly stabilizes your blood sugar and your hormones.

Your body will trust that there will be more food later on, so it burns your meal for energy, instead of holding on to it and storing it as fat.

Keeps your appetite control hormones stable (grhelin and leptin)

You should never feel famished, which will help keep your food choices in check!

• Females, never eat less than 1200 calories. Males, never eat less than 14000 calories. You don’t want your body to eat its own muscle for energy=bad!

FOOD RULE #4Clean out your cupboards and go grocery shopping with healthy foods planned for the week....Ps read your food labels!

Cook 3-5 days worth of meals in advance. keep 3 days in the fridge and freeze the rest of the meals. This way, you will have be prepared and are less likely to “grab anything” because you are hungry and don’t have time to cook

SOME OF MY GO TO AND READY TO EAT FOODS!

Hard boiled eggs

Baked chx breast

Cut up veggies or salad mix already prepared

Almonds/ Almond butters with rice cakes

Sweet potatoes spears

Shredded roast from crockpot, easy!

FOOD RULE #4

DRINK WATER.....NEED I SAY MORE

http://www.webmd.com/diet/features/6-reasons-to-drink-water

http://www.cdc.gov/healthywater/drinking/public/drinking-water-faq.html

http://www.cdc.gov/parasites/crypto/gen_info/filters.html

http://www.webmd.com/food-recipes/news/20070409/many-tap-water-filters-work-well?page=2