START HERE: Holistic Nutrition 101

Sometimes I forget what it’s like to not know what foods are high in carbohydrates. Or what fiber is. Or the difference between saturated and unsaturated fat.

Ive been studying nutrition for so long, that I don’t know what it’s like to be completely new to these concepts.

And normally end up sharing TMI…

Carbohydrates are chains of glucose molecules and are the bodies primary fuel source

Ashley, in a recent BEGINNERS nutrition lecture

To the poor ladies who attended that lecture…I apologize.

I now realize that this information means NOTHING to someone who just became interested in nutrition and weight loss.

I’m writing this article to provide my babes with an ultra simple (true) beginners guide to Holistic Weight Loss Nutrition. I’ll keep this short and sweet (and hopefully, very easy to understand)

Let’s start with some vocab

Holistic Nutrition: 

Recognizing the body is a whole, integrated system and that the whole body and mind are affected by the foods we eat.

Calories: 

Units of heat energy, can be stored in the form of fat, carbohydrates, proteins, and alcohol.

Carbs: 

Carbs. Good, in moderation depending on your metabolism (need a specialist to help you figure it out? contact me at http://www.badashtraining.com). Carbs are sugars and starches. think breads, pasta, potatoes, rice, cereal, oats, sugar, sweets. There are 2 types of carbohydrates: simple and complex. Simple carbs break down quickly, sharply raise blood sugar, and then are removed from the body (either burned as energy or stored as glycogen (sorta like gasoline for your body) and fat. Complex carbs take a longer period of time for the body to break down. Complex carbs are just long chains of simple carbs. (i.e. a simple carb is like one car on a train…a complex carb is like the entire train)

Types of Simple and Complex Carbs:

 complex-vs-simple-carbs1

Simple Carb

train-3-e1369238420472

Complex Carb

Screen Shot 2015-01-16 at 4.02.17 PM

Carb FAQs

Is one better than the other?

No, but too much of either is bad. Also, you should eat carbs from whole foods: fruits, vegetables, whole grains (if you don’t have any issues with gluten…that’s a “level 2” type argument. So don’t give me lip about recommending grains here. One things for sure, whole grains are better than cake or cookies. that’s all imma say about that 🙂 )

How much is too much? 

Too much would be more than your body uses for fuel.

What are bad carbs?

Refined carbohydrates. Candy, Cookies, Cakes, etc.

here’s a hint: PROCESSED FOOD IS BAD FOR YOU IN GENERAL

Even if it’s an adkins bar or a snack well. 99% of the time processed foods (even processed health foods) are high in calories, low in nutrients (vitamins and minerals), and contain preservatives and additives that you don’t need.

Fat:

Fat. It’s not the devil. In fact, it’s a good source of energy and it’s important for a lot of stuff.

Where you should get your dietary fat (in order from best to not as good): grass fed meat, coconut oil, avocado, grass fed butter, olive oil, grass fed dairy, half and half, eggs, nuts

Fat you should avoid: vegetable oil, margarine, soy bean oil, “partially hydrogenated vegetable oil.

Real life examples: Say YES to- Avocado on a salad, grass fed burger, real butter, veggies stir fried in coconut oil.

Say no to desserts, fried food…processed stuff (noticing a pattern here)

Protein:

Protein. Don’t over do it.

How much do you need? About a gram/pound of lean body mass (or your actual weight minus about 20).

What food contains protein?

Meats (always go for the whole version. i.e. chicken breast > chicken nuggets.)

Dariy. Eggs are an amazing cheap source of high quality protein.

Beans. Kind of…beans are more of a carb food than a protein food. but they do have about 7g/serving.

Nuts. Like beans, nuts are more of a fat food than a protein food.

Whey protein supplement. Processed food for sure and should not replace whole food protein sources. Having said that, whey protein is sort of an exception to the no processed foods rule…it’s low in sugar and fat. And if you get it from a reliable source then it doesn’t really have any additives or anything in it.

Recap

Carbs: breads, grains, fruits, sugar.

Fats: butters, oils, nuts, animal fat

Protein: meat, dairy, (moderate amounts in beans and nuts), protein powder

Take Home Message

I’d be lying if I told you this stuff isn’t complicated. I mean, I have spent 10+ years studying this stuff and I still don’t know everything. So don’t get frustrated if you feel overwhelmed.

Eat foods whole or as close to whole as you can 80% of the time.

If you’re struggling figuring out your caloric values and macronutrient needs for weight loss HIRE SOMEONE TO HELP YOU. It’s well worth the investment and can save you tons of time and harm to your metabolism.

If you’d like my help figuring out your diet, shoot me an email at badashtrainer@gmail.com or visit my website http://www.badashtraining.com (put you question in the comment box). I’m here to help you.

Love you babe

Ash

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