kick it to the Carb!

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number five: water. To review the sixth key elements to nutritional planning are: Vitamins and minerals Fats Fiber Plants Water Water performs several vital functions in your body including: Flushing waste your from your body Regulating body temperature Aids brain function Lubricate and cushion your joints, spinal cord and tissues Aids in digestion Helps with nutrient absorption Helps fight of illness including: urinary tract infections and hypertension Boosts energy Helps keep your skin glowing Improves mood and cognitive performance   Recommended water intake is half your bodyweight in ounces and then an additional 8 oz for every alcoholic and caffeinated drink you consume and for every 30 minutes of physical activity. You can determine your hydration level by the...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number five: plants If you remember last week we said we were breaking carbohydrates down into two pieces and last week we went in depth on fiber. This week we are breaking down plants. While essentially they both come from the same source each one has its own importance.  We are going to define a plant based diet not as vegetarian or vegan though those are examples but as a diet that consists of a balance of all plants. Meat and other animal products are part of a balanced, healthy meal plan, but everyone has different dietary needs and personal preferences.  Whatever path you choose you can lead a healthy, active lifestyle with a high performing body with or without animal products. Everyone however, needs plants in their diet. So from here on out when I say plant ba...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number four: Fiber. The next two topics we are going to cover are going to actually be two different aspects of the same macronutrient; carbohydrates. We are breaking them down into two because each one performs a vital function and is also a missing component in the American diet.  Now to get down to the not so elegant benefit of carbohydrates; fiber. Why isn't it the pretty part of this puzzle? Well you see when you have enough fiber in your diet, you digestive system works properly which means you poop more, barring any medical conditions (you're going to see this alot, most of the advice and information you see here will depend on health and certain medical conditions may need special diets or meal plans so it's always good to consult your doctor and ask what shou...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number three: Fats. Fats are one of three macronutrients. As you recall we have already gone over one of these three big players in our macro line up: protein.  Fats got a bad wrap a few years back (before everyone decided carbs were bad), but her is a big secret for you and possibly the topic of another blog but all three macronutrients are essential to your health and your bodies optimal performances. Unless you have a medical condition that impacts how your body uses certain things, you doctor can advise you of this. You need fats and each of the other five key elements to nutrition.  Your body needs fats for several reasons including:  Provide energy for the body. Containing 9 calories per gram they have a higher energy punch then either protein or carbohydrates Aid i...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number two: vitamins and minerals Vitamins and minerals are typically referred to as micronutrients. Just like with macronutrients your body needs these to help build, repair and perform at its optimal level. They are your nutritional safety net and help your body perform hundreds of vital functions. Micronutrients help every system in your body perform and can also help prevent disease and disorders including blindness and scurvy. Getting vital micronutrients can also help with creating strong bones, preventing birth defects and healthy teeth. Vitamins are organic compounds that can be broken down by heat, air or acid whereas minerals are inorganic compounds and hold their chemical structure. This just means it is easier for your body to obtain minerals through your diet thanks to soil,...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number one, protein. Protein is one of three macronutrients are body needs to perform at its optimal level. Of the three macronutrients protein is the most filling and can help curb appetite and hunger cravings because it takes your body longer to digest. It also helps build and repair muscle. This is important if  you are lifting weights to get shredded or trying to lose weight. Sustaining and growing muscle helps keep your metabolism high and helps keep your body strong. Eating enough protein has also been shown to help maintain bone mass making it a great component to healthy aging. Protein can also temporarily boost your metabolism thanks to the thermic effect of food. High Protein intake has been shown to both boost metabolism and increase the number of calories your body burns in...

New Orleans has been on my travel bucket for almost as long as I can remember thanks to Anne Rice and Sherrilyn Kenyon. I mean what 90s goth/punk/alt kid didn't dream of wandering the French Quarter in search of vampires? So when my company announced our conference was in New Orleans I knew I needed to stay a few extra days and take a real vacation in the city I knew I was going to love.  I had three rules for my 10 day getaway, the same three rules I always have when I am traveling.  1. Have at least one nutrient dense, protein shake once per day  2. Hit my protein numbers 3. Drink a gallon of water I hit all my goals, only missing my water intake on one of the days but something about New Orleans did not agree with my body. I spent most of the trip feeling lethargic, dizzy and nauseous. Many of these symptoms stuck with me even after getting home. My best guess is that the combination of food I wasn't used to and the different climate wreaked havo...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. We will dive deeper into each one in the next few weeks but for now here are the six pieces  you meal plan should include regardless of your goal. Protein: Everyone is going to need a different amount depending on several factors but protein is the building blocks to our muscles and helps us stay fuller, longer. Vitamins and minerals: The micronutrients are super important. Being deficient in one or more of these can impact your health, energy levels and weight.  Fats: Help with maintaining blood pressure and triglyceride levels and also helps with normal functions of your vision, brain and heart.   Fiber: Important for digestive health Plants: Number four and five are fancy ways of saying carbs which are vital for digestive health, energy levels and phytonutrients.  Hydration: Helps with digestion, sk...