The Importance of Carbs, Fats, and Proteins Part 1 Carbs

You've heard me preach many times of the importance of Protein, Fat and Carbs at every meal. Well now I am going to tell you why these 3 are so important for you. To make it easier I am going to break them down and then wrap it all up at the end.

Before you can understand the importance of Carbs, Proteins, and Fat you need to first understand what Metabolism is.

"Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells."

Many of you have heard of the terms BMR (Basal Metabolic Rate) or RMR (Resting Metabolic Rate). BMR or RMR is the amount of energy used to support metabolic work of body's cells. It is typically about 60-70% of the body's energy supply. This is the energy used to regulate body temperature, your heart beating, your lungs breathing, etc. A person who's body requires 2000 calories a day; will burn 1200-1400 calories to support their RMR. Your RMR can be influenced by a number of factors; your age, gender, height, environmental temperature, exercise and diet.

Gradual weight loss of 1-3lbs per week is ideal. Anything over 3lbs tends to be water loss; which is the water the body is forced to excrete when it is relying on the body's protein and fat for energy. When regular eating and drinking are resumed the lost pounds are regained and rather quickly.

So now that you understand what Metabolism is, lets dive into the importance of Carbs, Fats and Proteins.

First up CARBS!!! I hear so often people saying they are cutting carbs to lose weight. Yes you will lose weight but not in a good healthy way. Unless of course you are cutting out bad carbs. What are "bad" carbs? "Bad" carbs are found in processed foods and refined sugars. There are two types of Carbs: Complex Carbs are foods that are referred to as "starchy" foods. They are found in naturally occurring foods (good) and in processed foods (bad). These carbs are considered good carbs because the body breaks them down slowly, leaving you feeling fuller longer and the release of their sugar is slow. Simple Carbs exist in both natural and refined form, as well. Natural simple sugars are found in fruits and vegetables, these are GOOD. Refined simple sugars...BAD.

 Here is a list of Bad Complex carbohydrates as refined starches are found in:

• biscuits, pastries and cakes
• pizzas
• sugary processed breakfast cereals
• white bread
• white flour
• white pasta
• white rice

Do your best to stay away from or at least limit your intake.

Here's a list of Good Complex carbohydrates as natural starches are found in:

• bananas
• barley
• beans
• brown rice
• chickpeas
• lentils
• nuts
• oats
• parsnips
• potatoes (eat the skin)
• root vegetables
• sweet corn
• wholegrain cereals
• wholegrain breads
• whole wheat breads
• whole wheat flour
• whole wheat pasta
• yams

The reason why I say these are good complex carbs is because they are naturally occurring. Naturally occurring is good for our bodies. Our bodies know how to break them down and use them efficiently.

Refined sugars...BAD are found in:

• biscuits, cakes and pastries
• chocolate
• jams
• jellies
• brown and white cane sugar
• pizzas
• prepared foods and sauces
• soft drinks
• sweets and snack bars.

So do your best to stay away from those as much as possible.

Good Simple Carbs:

Are found in fruits and vegetables

Carbohydrates are the primary source of fuel in the human body. So why would you think it would make sense to cut out this very important source? According to the Institute of Medicine we should consume between 45-65% of carbs daily and for every 1g of carb there are 4 calories. I've heard some people say they don't eat a lot of sugar, but when I see them eat, they are chowing down on high carbohydrate foods. Carbohydrates are sugars. So if you're eating a something with carbs, you're eating sugar. There are 3 types of sugars: Galactose, Fructose, and Glucose; with glucose being the most abundant. Carbohydrates are the chief source of energy for all body functions. Carbohydrates also help with protein and fat metabolism and fats requires carbs for their breakdown in the liver.

To understand Carbohydrates it is important to understand what Glycogen is. "Glycogen is a multi branched polysaccharide that serves as a form of energy storage in animals and fungi. In humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and functions as the secondary long-term energy storage."

So how does it get there? When you eat, your body releases the glucose from the food into your blood stream. Your liver senses the rise in glucose and tells your pancreas to release insulin to get rid of the excess sugar and restore your body's glucose level. Insulin is like a key, and your muscles are a lock. The insulin "unlocks" your muscles and liver and stores the now glycogen for later use. The rest of the glucose is stored as fat. So to much sugar at one time can cause a vicious never ending cycle. When you eat something like a candy bar, you feel great for a short while from the burst of sugar in your blood stream. However our bodies do not like having all that sugar so it releases insulin which gets rid of. This is when you return to feeling tired and hungry, so you eat a bag of chips and maybe have a coke. Rise in blood sugar, feel energized, body takes away sugar, you are back to feeling tired and hungry...this continues to happen over and over again.....Never Ending Vicious Cycle!

This is why it is so important to eat the right kinds of foods throughout the day. Your liver serves as the major metabolizer and regulator of carbohydrates. One of the principal metabolic of the liver is to act as a blood glucostat; converting excess glucose into glycogen during times of plenty and reconverting glycogen into glucose during times of food restrictions, there by maintaining an adequate level of glucose in the bloodstream. This is why eating every 2-3 hours or 6 small meals (how every you want to phrase it) is so important. The key to any weight loss program is keeping your blood glucose levels, stable. Although everyone wants to blame carbohydrates for obesity, it is important to not jump to conclusions. Any excessive amount of Carbs, Fat or Protein can cause obesity.

Carbohydrates are the most important source of fuel for athletic, fit people. Carbohydrates are so important to muscular work that when our muscles run out of there storage, the muscles stop and you "hit the wall". The human body fuel stores are 76% fat, 23% protein and only 1% carbohydrate. So even though an athlete may still have plenty of fuel stored, if they do not have the carbohydrates, the fat can not be metabolized. Our bodies can only store between 200-500 grams (800-2000 calories) of glycogen. Because our bodies can only store this very limited amount and because we tap into this supply so often throughout the day; it is very important we consume an adequate amount throughout the day. A well-trained athlete can only store about 2 hours worth of carbohydrates (glycogen) in their muscles. An untrained person only stores about an hour to 1 1/2 hours. After the body uses its glycogen storage, the body will begin to "cannibalize" itself.

When someone does not consume enough carbohydrates, several things occur; dehydration, poor performance and a catabolic state. The brain relies on glucose for its fuel source. Normal brain functions require 6g of glucose per hour, which can only happen when your blood has 50mg/d. When there isn't enough sugar the brain will tell the liver to release its storage of glycogen. However muscle glycogen can not be used to replace blood glucose. Muscle glycogen is sensitive to only its own energy requirements. When the liver's supply is gone, the liver begins Glycogenolysis.

Glycogenolysis is the synthesis of glucose from non-carbohydrate sources: lactate, pyruvate, glycerol, and certain amino acids. All of these processes require lots of water and a lot of vital fluids are lost. Also, they are not efficient fuel for the muscles. Therefore the body becomes dehydrated; which explains the rapid drop in weight in carbohydrate-restricted diets and a quick drop in performance for endurance athletes. Restricting carbohydrate intake not only puts a significant amount of work on the liver and kidneys, but they but the whole body into a state of catabolism. This lowers the rate of metabolism of foods at some point to counter the catabolic state. Once you resume a normal diet, the body will be more inclined to store it as fat. Why will it do this? The body has developed an innate primal defense mechanism to protect itself. It needs us to fed it healthy Proteins, Carbs and Fats. They all play a vital role in our bodies.

Our bodies need carbs but only good carbs, so choose wisely and ENJOY!

Stay tuned for Part 2 Fats

Butter, Good or Bad?

I have had many people ask me about butter and why in "my opinion" do I think its good for you. Well to be honest up until very recently, I was like most of you and believed that butter was bad for me. Then I saw a friend sharing blogs from Dietitian Cassie and my eyes were open to the error of my ways. Don't get me wrong to much of a good thing can be bad. However butter, especially butter that comes from grass fed cows, is in fact very healthy for us. Before I get into the health benefits of adding butter to your diet, let me first explain a little bit about what exactly Fat is.

We need fat, yes I know sounds crazy. How can we possibly need fat when that is the one thing we are trying to lose. Fat is a high source of energy, yeilding 9 calories per gram. In addition to providing energy, fats act as carriers for fat-soluable Vitamins A, D, E, and K. Fat helps our bodies absorb Vitamin D, fats help make calcium available to body tissues, especially our bones, and teeth. Fat surrounds, protects and holds our organs in place; such as the liver, kidneys and heart. It insulates our bodies and perserves body heat. Fat prolongs the digestion of our foods, which help us feel fuller longer.

Now that we've touched the surface of why fats are important for us. (I will discuss in greater detail the importance of Fats in another blog, when I discuss the importance of a good balance between Fats, Carbs and Proteins) Let me expain why butter is so good for us.

We as a species have been consuming butter for 1000's of years. It wasn't until around the 60's that butter recieved its bad reputation. At the turn of our century, heart disease in America was rare. By 1960, it was our number one killer. During this same time period, butter consumption had decreased - from eighteen pounds per person per year, to four. Yet the notion that a healthy diet is one with minimal fat, particularly saturated fat, has persisted. While we have reduced our intake of natural animal fats like butter, the processed food industry, particularly the low-fat food industry, sky rocketed. Since the early 1970's, Americans' average saturated fat intake has dropped considerably, while rates of obesity, diabetes, and consequently, heart disease, have surged. Butter is a natural food source, with so many health benefits that we can reap the rewards from and yet many people believe that it is unhealthy for use.

Here are just a few of the health benefits we get from butter:

1. Butter is rich in fat soluble vitamins A, E, D and K
2. Contains anti-oxidants that protect against free radical damage.
3. Has anti-oxidants that protect against weakening arteries.
4. Excellent source for the very important mineral selenium.
5. Butter, especially the type from grass fed cows, contain Conjugated Linoleic Acid, also known as CLA, which is a potent anti-cancer agent, muscle builder, and immunity booster
6. The cholesterol found in butterfat is essential to children's brain and nervous system development.
7. Is a source of quick energy, and is not stored in our bodies adipose tissue.

Whoa, SHUT THE FRONT DOOR....what was that last one? Butter is not stored in your adipose tissue? That's right and here's why. Yes, butter is a fat but a fat that is primarily made up of short and medium chains fatty acids. What does this mean? Well short and medium chain fatty acids are not stored in adipose tissue, which is a fancy way of saying the fat in butter will not be stored in your fat cells. Before people jump the gun on this butter on its own will not make you fat, spreading it all over white bread will. Apply some common sense, butter on white bread B.A.D, butter on steak, veggies, and used to cook your eggs is.....AH-MAZING!!!

So there you have it! Go out there and enjoy butter to quite literally your hearts content!

       I was just like everyone else. At my heaviest I was 170lbs. The top two pictures were taken of me in 2005 and 2006 when I quit smoking the first time because I wanted to get pregnant. My husband Aaron agreed to having a baby but only if I quit. Well I got pregnant had my beautiful son and dropped down to 150lbs because of breastfeeding. When I stopped breastfeeding and stopped losing weight, I started smoking again. My thinking was I would rather be a smoker and skinny then a nonsmoker and overweight. (Yeah I know, not very smart on my part.) Smoking made me drop down to 130lbs. Then I came to a point where I was tired of smelling like cigarette smoke and not being able to walk from the parking lot of my job with out being out of breath and the amount of money I was spending on them, was ridiculous so I decided to quit again and for the last time. However we all know what happens when you quit smoking..... :-(

        The third picture is me back up to 160lbs, so I started the wonderful (I use that term loosely) phentermine to help me lose the weight. Well as most of you know the stuff works awesome and you drop the weight fast. But the bad part is, as soon as you stop taking it the weight comes back. I did this several times, I would get down to 130 then stop taking and shoot back up to 160.

        I finally got tired of being on the weightloss/gain rollar coaster ride. I decided I was going to change my life and get back into shape. You always hear people saying the only way to get weight off and keep it off is to change your lifestyle. First thing I did was change what, how often, and how much I was eating. I always heard to help you, you should keep a food diary; so I downloaded an app to my droid called FatSecret.com. Keeping this food and exercise diary was one of the many keys to my success. It helped keep me accountable for everything that I put into my body. I began to ask myself "Do I really want that bag of chips that has 300+cals in it that will satisfy me now but will leave me hungry and wanting more 30mins from now? Or do I want to have some Chobani yogurt that only has 140cals and is good for me and will not only satisfy me now but because of the 14g of protein will fill me up and keep me full for a couple hours?" Another thing I did that helped me cut my calories was to eat every 2-3 hours. Eating this way not only helped me cut my portions (because I knew I was going to eat again in a couple hours) but it also prevented my body from going into starvation mode.

      

        A lot of people are in starvation mode now and don't even realize it. Our bodies are so afraid of starving to death that the person who only eats once or twice a day will not lose weight. Your body will hold onto everything you put in it because it doesn't know when you are going to feed it again. After about week your body will say to itself "hey, I can dump some of this fat because she is giving me food all the time." The first week is actually hard. Even though your body is not use to eating more then once or twice a day, you were most likely consuming well over 2000 calories when you did eat. I also weened myself off of cokes and started drinking coffee sweetened with skim milk and splenda, I had one cup in the morning. On occasion I would have a Diet Coke but other then that I only drank water or Powerade Zero. Now I only drink my coffee black, our bodies really do not need all that sugar. For those who do not like plain water add a lemon, lime ot some other type of cut up fruit. I also started eating a ton of fruit and fresh veggies. Espcially salads!!! However if your eating a salad you have to be careful with what you are topping it with. Replace the croutons with nuts or seeds and if you must have them have 1
serving which is usually about 10, not 20! Also watch your dressings, vinaigrettes are the best. Adding fresh fruit is another wonderful way to add toppings without all the calories.

     I also started EXERCISING!!! My main form of exercise was running and let me just say I was NOT a runner. My original goal was to be able to run for 30mins without stopping. I asked my friend, who is a Marathon Runner how I can acheive this. He told me to start out by walking for 1min then jog for 1min, I did that for a couple days, then I kept increasing the time between running and walking till I was running for the full 30mins. After I achieved that goal I changed it to picking up my pace and working on running for 3miles without stopping.

      

I began this lifestyle change on March 2, 2011, at that point I had gotten back up to 150lbs. By July 21st I had reached the goal that I had set out for myself which was to get back down to 120lbs and I had lost 16" from around my waist! Why did I pick that number; because that's how much I weighed when Aaron and I got married.

Now here I am 3 years later and I can happily call myself a long distance runner. I've ran 5k's, 8k's, 10k's, Half Marathons, 30k's and Full Marathons! This year I was asked to be part of a Racing Team!!!

To date I have ran 3 marathons and I am currently training for my 4th!

 My first Marathon Knoxville 2012

 My second Marathon Disney 2013

My third Marathon Nashville 2013

I am also really big into yoga and weight training. I also decided to get Certified as a Personal Trainer in hopes of helping many people achieve their lifestyle dreams! People refer to me as a health nut, which is alright in my book! However on occassion I do splurge and eat a handful of oreos or a bowl of ice cream or a bag of popcorn. I can do this now without guilt because I know that I don't have to worry about the weight anymore. I feel better and that comes across in everything I do.

I hope this post will help encourage you to get out there an make your lifestyle healthier!

Stay tuned because there is more to come!!!