Food Composition as our Energy
|
|
Food energy is calculated in the form of calories which is based on the composition (i.e., carbohydrates, fats, protein, etc.) of the
food ingested. "Full/Good" calories (Nutrition) are based on a well-balanced composition based on the energy needed to meet
our physical exertion (Exercise). For low physical exertion, less calories less frequently. For high physical exertion, more
calories, more frequently, during periods of high physical exertion. For example: A 'Long Distance Runner' (long-duration high
physical exertion) may consume more calories more frequently over a longer period of time to meet an extended physical
exertion than a 'Body Builder' (short-duration high physical exertion) may consume a larger-than-normal amount of calories in a
single sitting needed to meet the demands of a physically intense exertion session. "Empty/Bad" calories are those that provide
little-to-no nutrition to the body, are not correlated to the amount of physical exertion, and excess leads to preventable dis-eases
(i.e,. diabetes, heart disease, obesity, etc.) .
|
|
|
Carbohydrates "carbs" provide long-term fuel for the body. Specifically, "complex" carbohydrates
which through the process of digestion are broken down by enzymes into simple sugars that are
slowly and evenly distributed through the blood feeding minerals and nutrients to the body while
providing usable fuel for the body. When we ingest "simple" carbohydrates, like white sugar, white
flour, and processed foods, we have bypassed some of the digestive processes and directly provide the
body with immediate fuel whether it needs or not. If the body does not need all that fuel, the
excessive fuel is stored as "fat" that will be retrieved if the body runs out of fuel and requires
additional support; however, if we never increase our metabolism, on a regular frequency, to the point
that all immediate fuel is completely and efficiently used, it remains stored as fat and will continue to
do so as long as there is excess fuel in our body resulting from our excessive food intake. Too much
carbohydrates, whether "complex" or "simple", in the body will lead to increased fat storage through
the production of insulin, which happens quicker with "simple" carbs. Excess sugar is also a stimulate
that can be euphoric and cause sugar cravings that can result in an over-indulgence (i.e., binge eating)
that only increases the excess fuel, fat storage, increased weight, and additional cravings. Corrective
Action: Reduce/eliminate "simple" carbs and only eat sufficient carbs based on physical exertion.
Frequent and strenuous physical exertion will require more fuel, but if we are primarily sedentary,
then we should reduce our caloric intake so that we do
|
|
|
The body requires "fat" to function. As described above, excess fuel is stored as fat; however there are
"good" fats and "bad" fats. Fats can be described in several ways:
"Good" Fat (i.e., Coconut oil) vs "Bad" Fat (i.e., lard, saturated oil, etc.)
Monounsaturated Fat vs Polyunsaturated Fat
Medium-Chained Fatty Acids vs Short or Long Chained Fatty Acids
Too much ingestion of fats can lead to dis-eases such as heart disease, diabetes, and cancer.
|
|
|
Protein is obtained from 2 primary sources: animals and vegetation. Protein is the building block for
generating our muscles, bones, tissue, etc. Proteins are not properly absorbed in the body without the
simultaneous ingestion of carbohydrates. Protein is not stored by the body so it is important to insure
that Protein is evenly consumed by having a portion of protein with each meal. Protein deficiency is
common among those who live on a high carb/low-fat foods.
Cold-water fish (Salmon, Tuna, Cod, Hadduck, and Sardines are rich in Omega-3s, especially EPA and
DHA. DHA makes up about 30% of the fatty acids that make up the retina which gets a significant
amount of protection from the DHA.
|
|
Note: Their must be a balance of carbs, fats, and proteins, based on the type and duration of physical energy exerted.
|
|
|
