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In week 4 I explained the basics of living a healthy lifestyle, this week I will delve deeper into the bodys nutritional requirements. We all require a balance of protein, carbohydrates, lipids, vitamins and minerals in our diets in order to be healthy. As everyone is different I would recommend all my clients take a metabolic typing test to ensure they are eating the correct balance of foods for their particular make up.

Week 8: Nutrition

Protein

Protein is very important to our survival; it forms the main framework of many components of the body, maintains a homeostatic balance, and can act as a fuel source when necessary. All proteins are made from 20 building blocks called amino acids, of these 20 amino acids 9 are considered to be essential to the daily diet because the body is unable to produce them itself. Foods containing the important 9 include: dairy, red meat, poultry, fish, soy foods. The remaining 11 non-essential amino acids can be synthesised by the liver providing we have adequate supply of the 9 essential amino acids. Plants contain protein but are deficient in 1 or more of the essential amino acids so in order to gain sufficient protein from plant sources we must combine them with other protein sources eg. Rice & Pulses, Vegetables & Seeds, Nuts & Vegetables, Grains & Pulses.

Protein plays such an important role within our bodies that it is imperative we ingest adequate amounts, within the UK most people are lacking in this vital nutrient. It is not hard to see the reason why, even before we purchase our products at the supermarket, farmers and manufactures can have a huge influence on the quality of our protein based foods. The treatment of animals is paramount to the quality of meats and factory processing can further damage and destroy animal produce by adding water, bulking agents, additives and preservatives. buy pure l-phenylalanine time you buy meat from the supermarket check what else you are eating other than just meat. Moreover, even the classification of meat is bulk ellagic acid in the UK meat can be composed of up to 25% connective tissue. The following minimum requirements of meat in these foods give a further indication of their quality:

Economy Burgers: 41% - 50%
Luncheon Meats: 55% - 67%
Sausages: 26% - 32%
Meat Pies: 12.5%
Pasties/Sausage Rolls: 6%

Carbohydrates

These are our energy foods ultimately sent to the liver, muscles or used immediately as fuel. There are 3 basic categories of carbohydrates: Simple (sugars), Complex (starches), Non starch (fibre). Basically most ingredients ending in ose are a sugar. Fruits are our best source of simple sugars as they contain the necessary vitamins and minerals to release the energy into our bodies. Biscuits and cakes do contain energy but not vitamins and minerals and so deplete our nutrient stores. Complex carbohydrates consist of many molecules of glucose all joined together in long complicated chains eg. pasta, bread. Once eaten, these complex carbs are broken down into glucose, absorbed into the bloodstream and either stored or metabolised accordingly. Non-starch carbohydrates or fibre are an indigestible plant material found in fruit, vegetables, grains and beans. Fibre doesnt provide any energy but it is vital for a healthy body.

So what Carbohydrates should you eat? Both simple and complex carbohydrates will provide you with energy but of more importance are whether they are refined or unrefined; white breads, white pastas, white rice and cakes are all refined largely stripped of their vitamin and mineral content, deficient in dietary fibre and produce a faster insulin response. A better choice are Wholemeal or whole grain products, fresh vegetables, sweet potatoes, pulses they are all unrefined and a good source of dietary fibre, vitamins and minerals, and have a slower insulin response. Eating unrefined foods will also make you feel more satiated. Increasing your intake of fibre is also paramount because it reduces damage to your colon, reduces your risk of Coronary heart disease, regulates blood glucose levels and helps with weight management.

Lipids

Fats and oils belong to the family of organic compounds called lipids and their importance to the human body must not be underestimated. Some of the functions of lipids include: transportation of fat soluble vitamins A, D, E, K, synthesis of steroid hormones, insulation, protection, cell membranes and energy. There are many different kinds of oils and fats and they vary mainly due to their structure.

The smaller units of fats are called fatty acids. Fatty acids are seen in a variety of lengths and both small and medium chain fatty acids like those found in butter are small enough to be absorbed quickly into the blood. Saturated fats are found in animal products, palm oil and coconut oil, they are distinct because the chains of atoms have been saturated with hydrogen resulting in a straight structure which accounts for their straight structure at room temperature. Unsaturated oils have the hydrogen atoms missing from the chain and can be divided into Monounsaturated (olive oil, peanut oil, avocados, red meat) and Polyunsaturated (oily fish, flax oil, pumpkin and sesame seeds). Through mass processing of unsaturated oils in the food industry trans fatty acids are also produced, this is done by introducing excessive amounts of hydrogen resulting in a partial or a very hard waxy substance.

So what lipids should you eat? There has been much controversy over the effects of saturated fat and health, my advice would be to eat saturated fat in moderation. Try to replace saturated fat with monounsaturated fat as it has been linked with a reduced risk of heart disease. Polyunsaturated fat can be divided into omega 3 (oily fish) and omega 6 (seeds), try to eat a ratio of 2:1 or 1:1 as most modern diets contain too much omega 6. Avoid trans fatty acids, these are found in processed foods, margarines, biscuits, take away foods, etc. This type of fat is unrecognisable by our system and damaging to the structure and function of our tissues. Check the labels of your foods, if it lists hydrogenated then you are eating an ingredient only a few molecules different from plastic. Do you want to eat plastic for lunch?

Vitamins, Minerals & Free Radicals

Vitamins and minerals unlock the energy contained within our diet and form the micronutrients of the diet. Although we need these substances in smaller amounts than the macronutrients above they remain a vital part of our diet. Minerals are necessary for structure, the regulation of metabolism, as antioxidants, and they also act as co-factors to assist enzymes. The 4 most important minerals that are required in larger amounts are: Calcium, Magnesium, Sodium and Potassium. Vitamins are either water soluble (B,C) or fat soluble (A, D, E, K) and many also act as antioxidants and co-enzymes to assist enzymes. A Free Radical is an unbalanced electron inside the body often caused by oxidation. Free radicals cause damage to cell membranes leading to wrinkles and skin diseases, damage artery walls increasing our risk of cancer and arthritis. Links have also been made to diabetes, hypertension, and mental illness. Combat free radicals with vitamin C, E, Zinc and Selenium.

So how do I get my vitamins and minerals? Both vitamins and minerals are found naturally in fruit and vegetables. Plants extract minerals from the ground and also synthesise vitamins that we in turn ingest, we can also get vitamins and minerals from animals that have eaten the plants. So the more varied fruit and vegetables we eat the richer our consumption of vitamins and minerals. It must be noted that over farmed soils and pest control are significantly reducing the vitamins and minerals found in our diets and so organic foods should always be our first choice if possible. A diet rich in fruit and vegetables will help us combat free radicals and also provide us with protection against a number of degenerative diseases associated with age, including cardiovascular diseases and cancer.

Certified Mobile London Personal Trainer based in Hampstead and also covering Belsize Park and Finchley areas. Offers a more holistic approach to health and fitness believing that without a sound understanding of all areas of health, namely: Posture, Flexibility, Nutrition, Stress Management, Cardiovascular and Functional Exercise, true health can never be experienced. http://www.gbpersonaltraining.com