12 week personal exercise program – nutrition

Jodan78 Uncategorized

At week 4 I explained the basics of a healthy lifestyle, this week I go deeper into the body's nutritional needs. We all need balance of protein, carbohydrates, lipids, vitamins and minerals in nutrition in order to be healthy. As everyone else, I would suggest that all my clients take the metabolic typing test to ensure that they are properly nutrited by their proper composition.

8th Week: Nutrition


Protein is a very important survival; is the main framework for many of the body's components, maintains the homeostatic balance and, if necessary, functions as a fuel source. All proteins are made from 20 amino acids, of which 20 of the 20 amino acids are essential for the daily diet because the body can not produce it alone. Foods containing important 9 include dairy products, red meat, poultry, fish, soybeans. The remaining 11 non-essential amino acids may be synthesized by the liver provided that the 9 essential amino acids have adequate nutrition. Plants contain proteins but are lacking in at least one of the essential amino acids, so that sufficient protein is obtained from plant origin, they must be combined with other protein sources, e.g. Rice and Legumes, Vegetables and Nuts, Nuts and Vegetables, Grains and Legumes

Protein plays an important role in our body that consumes a sufficient amount, most people in the UK are missing in this vital nutrient. It is not difficult to understand why, before we buy our products in the supermarket, farmers and manufacturers can have a huge influence on the quality of our protein-based foods. Treatment of animals is of paramount importance to the quality of meat and factory processing can further damage and destroy animal products with water, bulking agents, additives and preservatives. Next time, if you buy meat from the supermarket, check out what else you eat like meat. In addition, the classification of meat is also suspect; in the UK the meat may contain up to 25% of connective tissue. The following minimum requirements for meat appear in these foods:

Economic hamburger: 41% to 50%

Meat dishes: 55% to 67%

Sausages: 26% to 32% 19659002] Meat flakes: 12, 5%

Pastes / Sausage Rolls: 6%


These are our energy foods that ultimately use liver, muscle or fuel immediately. There are 3 basic categories of carbohydrates: simple (sugars), complex (starches), non-starch (fiber). Basically, ingredients ending on "or" are a sugar. The best source of fruit is simple sugars, as they contain the necessary vitamins and minerals to release the energy into our body. Biscuits and cakes contain energy, but no vitamins and minerals, and therefore reduce our nutrition databases. Complex carbohydrates consist of a number of glucose molecules linked to long complex chains, e.g. pasta, bread. Once eaten, these complex carbohydrates can be broken down into glucose, absorbed into the bloodstream and stored or metabolized accordingly. Non-starch carbohydrates or fibers are an indigestible herbal substance found in fruits, vegetables, cereals and beans. The fiber does not provide energy, but it is vital to the healthy body.

So what's the carbohydrate to eat? Both simple and complex carbohydrates provide you with energy, but it is more important to be sophisticated or unrefined; white bread, white pasta, white rice and cakes were all refined, largely deprived of their vitamin and mineral content, lacking in dietary fibers and resulted in faster insulin levels. The best choice is whole grain or whole grain products, fresh vegetables, sweet potatoes, legumes, all of which are unrefined and have good nutrient, vitamins and minerals, and slower insulin response. Consuming unrefined food also feels better. Increasing the intake of fibers is also outstanding because it reduces the colon damage, reduces the risk of coronary heart disease, regulates blood sugar levels and helps in weight management.


Fats and oils belong to the family of organic compounds should not underestimate the compounds called lipids and the importance of the human body. One of the functions of lipids is fat-soluble vitamins A, D, E, K, synthesis of steroid hormones, isolation, defense, cell membranes and energy. There are a number of different oils and fats that exist and are mainly due to their structure.

Smaller fat units are called fatty acids. The fatty acids are of a variety of lengths, and both the small and medium chain fatty acids, as found in butter, are small enough to quickly absorb into the blood. Saturated fats are found in animal products, palm oil and coconut oil. They are different because the atomic chains are saturated with hydrogen and result in a straight structure that means a straightforward structure at room temperature. Unsaturated oils in the chain lack hydrogen atoms and may be polyunsaturated (olive oil, peanut oil, avocado, red meat) and polyunsaturated (oily fish, linseed oil, pumpkin and sesame seeds). Through the mass processing of unsaturated oils, trans fatty acids are also produced in the food industry by the introduction of excessive amount of hydrogen which results in partially or very hard waxy material

So what kind of lipids should be eaten? There was much debate over the effects of saturated fat and health, I would recommend moderate consumption of saturated fat. Try replacing saturated fat with single-stranded saturated fat as it is associated with reducing the risk of heart disease. Polyunsaturated fats can be divided into omega 3 (oily fish) and omega 6 (seeds), trying to eat 2: 1 or 1: 1, as most modern foods contain too much omega 6. Avoid trans fats, processed foods, margarines, biscuits, foodstuffs, etc. This type of fat does not recognize our system and damages the structure and functioning of our tissue. Check the food labels if you list the term "hydrogenated", you will eat only a few molecules other than plastic from one ingredient. Want to eat plastic for dinner?

Vitamins, minerals and free radicals

Vitamins and minerals release energy in our diet and make up nutrient micronutrients. Although these substances need less than the above macronutrients, they are still a vital part of our nutrition. Minerals are needed to regulate the structure, metabolism, antioxidants and social factors to promote enzymes. The 4 most important minerals needed in large quantities are calcium, magnesium, sodium and potassium. Vitamins are water-soluble (B, C) or fat-soluble (A, D, E, K), and many antioxidants and coenzymes help in enzymes. Free radicals are the unbalanced electron in the body, often caused by oxidation. Free radicals can damage the cell membranes that lead to wrinkles and skin diseases, damage the arterial walls, increase the risk of cancer and arthritis. They have joined diabetes, hypertension and mental illness. Combating free radicals with vitamins C, E, zinc and selenium

So how do I get vitamins and minerals? Both vitamins and minerals are naturally found in fruits and vegetables. Plants extract minerals from the soil and synthesize vitamins that are swallowed, vitamins and minerals can also be obtained from animals that have aroused the plants. So the more varied fruits and vegetables we eat, the richer the vitamins and minerals we consume. It should be noted that protection against cultivated soils and pests significantly reduces nutrients and vitamins, so organic foods, as far as possible, are our first choice. A diet rich in fruits and vegetables will help fight free radicals and provide us with protection against age-related degenerative diseases, including cardiovascular diseases and cancer


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