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© Copyright 2010
OK Initiatives, Inc.
1995-2010

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Core
Nutrition
"Don't
dig your grave with your own knife and fork."
~ English Proverb
Core
Nutrition is determined largely by decisions you make
about your daily food and drinks intake. Let's analyze
some facts. Our livers, intestines and kidneys must
process every morsel of food that we ingest. When we
overeat, especially foods low in nutritional value,
we allow toxins to build in our systems. When the toxin
level is too high, our vital digestive organs weaken.
Our hearts also start to weaken and, inevitably, our
bodies deteriorate.
Nutrients
from food are absorbed by the body as it passes through
the digestive system:
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Nutrients
are essential for cell growth, maintenance and repair.
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Nutrients
provide energy to enable your body to function efficiently.
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Nutrients,
along with fiber and water, are essential to your good
health.
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Although
nutrients can work alone, each depends upon the others
to be the most effective.
Good
nutrition means knowing your nutrients. Your body needs
a variety of nutrients to remain healthy. In fact, there
are six categories of nutrients which our bodies need
each day:
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carbohydrate,
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protein,
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fat,
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vitamins,
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minerals,
and
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water.
Carbohydrate
Provides 4 calories per gram. Energy; preferred fuel for
most body functions.
Primary fuel during high-intensity exercise.
40 to 55 percent of total calories for bodybuilders or
those trying to get lean.
50-60
percent for sedentary people.
55-65 percent for endurance athletes.
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GOOD
SOURCES: Whole grains, breads and cereals. Fibrous
fruits and vegetables.
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POOR
SOURCES: Anything refined, pastries, breads, sugars
and cereals. Syrup, candy, soft drinks, and desserts.
Protein
Provides 4 calories per gram. Growth and maintenance of
body tissue; building of enzymes, hormones and antibodies;
maintaining fluid and electrolyte balance and acid-base
balance.
0.5 gram/pound of body weight if sedentary.
0.6 grams to 0.8 grams per pound for endurance and strength
athletes.
1.0 to 1.2 grams per pound for bodybuilders (30% to 40%
of total calories).
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GOOD
SOURCES: Extra-lean meats, protein powders (whey),
chicken, turkey, fish (tuna), skim milk, soy and certain
nuts.
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POOR
SOURCES: High-fat dairy, hard cheese, fatty meats,
liver, etc.
Fat
Provides 9 calories per gram. Energy; maintenance of body
temperature; protection of organs; to make hormones; provide
essential fatty acids; carry fat-soluble vitamins (A,
D, E, and K). 10 to 25 percent of total calories, depending
on fitness goals and bodytype.
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GOOD
SOURCES: Olive oil, canola oil, fish oils, flax
seeds and flax oil (mono-unsaturated).
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POOR
SOURCES: Butter, margarine, shortening, animal fat
(saturated).
Water
Water reduces fat deposits in the body, flushes out waste
and toxins, helps maintain muscle tone, moisturizes skin,
and may even suppress appetite. It also carries nutrients,
provides joint lubrication and shock absorption, and helps
in regulating body temperature. 8 to 12 cups/day, more
when exercising. Drinking water, fruit and veggie juices,
milk, soup, non-caffeinated and non-alcoholic beverages.
IMPORTANT: Many people would lose weight if they
did nothing but stop drinking. Alcohol is the only form
of calorie your muscles cannot burn for fuel, it slows
your metabolism, and also stimulates your appetite for
fatty foods.
The reason alcoholic beverages are high in calories is
due to the alcohol, which contains 7 calories per gram.
Although carbohydrates are found in alcoholic beverages
(usually 5-12 grams), there are no carbohydrates in the
alcohol itself, as they are two different molecules.
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Eating
for a variety of reasons
"The
first wealth is health."
~ Emerson
Heart
disease and cancer are two of the leading causes of death
in the world. Evidence suggests that some of the root
causes of these illnesses are related to overeating and
insufficient nutritional intake.
Eating when our bodies don't really require food can easily
lead to overeating. And overeating can lead to health
related problems. We eat for a variety of reasons:
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Because
it is time to eat and we feel hungry
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Because
we are celebrating - we are happy and excited
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Because
we are anxious, sad or nervous
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Because
we are upset, angry or frustrated
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Because,
"food is there" and for some reason, we feel
we "have to"
Despite
this awareness, the consumption of refined processed and
junk food continues to be the main staple for many people,
which in effect, starves the body of its required nutritional
needs. Busy and hectic lifestyles make it too easy to
turn to processed or junk food as quick and easy options.
Eating
Junk Food
Some characteristics which may cause certain foods to
be considered "junk food" are high content of
refined sugar, white flour, trans fat and saturated fat,
salt, and various additives such as preservatives and
coloring agents. Other characteristics include deficiency
of proteins, vitamins, fiber and other nutrients required
for a healthy diet.
Eating
junk food and drinking sodas have been linked to causing
or the worsening of health conditions such as: high blood
pressure, heart disease, cancer, arthritis, obesity and
diabetes.
The following contemporary illnesses may all be prevented
by eliminating junk food and soda drinks from your diet:
| HEART DISEASE |
- diet high in saturated
fats
- diet low in complex carbohydrates
- sedentary lifestyle
- smoking
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| CANCER |
- Diet high in saturated
fats
- High alcohol intake
- Smoking
- Inadequate vitamins /
minerals
- Diet low in complex carbohydrates
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| STROKE |
- diet high in saturated
fats
- diet low in complex carbohydrates
- high alcohol intake
- smoking
- sedentary lifestyle
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| LUNG DISEASE |
- smoking
- inadequate vitamins /
minerals
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| DIABETES TYPE
2 |
- diet high in saturated
fats
- diet low in complex carbohydrates
- high alcohol intake
- sedentary lifestyle
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In
the process of being digested, junk food robs your body
of valuable nutrients ... junk food and refined sugar
also inhibit your liver's production of enzymes needed
in the detoxification process.
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LIFE
IS NOT LIVING, BUT LIVING IN HEALTH
"Our
food should be our medicine and our medicine should be our
food."
~ Hippocrates
"If
the doctors of today do not become the nutritionists of tomorrow,
then the nutritionists of today will become the doctors of
tomorrow."
~ Rockefeller Institute of Medicine research
"A
man too busy to take care of his health is like a mechanic
too busy to take care of his tools."
~ Spanish Proverb
"To
eat is a necessity, but to eat intelligently is an art."
~ La Rochefoucauld
Most
people don't have a problem going on a diet. Their problem
is being consistent on their diet.
~ Karen Sessions
"He
who has health has hope, and he who has hope has everything."
~ Arabian Proverb
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