The following contains information gleaned from a conversation with the pleasant and knowledgeable Melissa Gauna, Certified Holistic Nutrition Consultant. Melissa will be presenting “Healthy Eating for a Healthy Life” on Saturday, March 30, 2013, 3:30 pm, at Choe’s HapKiDo of Cumming.
America has an obsession with food. We are either dealing with obesity, or inundated with the latest diet craze. Unfortunately, many of the fad diets are, at best, based on partial information, and at worst, based on misinformation. How do we navigate the overwhelming amount of information available, and are there any nutritional guidelines that work for everyone?
Fortunately, there is a simple, trustworthy answer to getting back to healthy eating. Basically, eat whole foods. Whole foods are defined by anything that roams on the earth, swims in the water, and grows from the ground. These foods contain all the nutrients our bodies need to maintain optimal health; carbohydrates, fats, and proteins.
Each of these three macronutrients (carbs, fats, and proteins) should be consumed in proper proportions. Carbs should make up 40%, fats 30%, and proteins 30% of a balanced diet. Of course, this is a very general guideline, and these percentages can be individualized with the help of a nutrition consultant.
Here is a very brief list of some great sources of macronutrients. Carbs are found in fruits and vegetables such as apples, pears, berries, kale, spinach, broccoli, and cabbage. Look for healthy fats in real organic butter, tropical oils (coconut oil), nuts and seeds, and avocados. The best sources of proteins are grass-fed beef, eggs, cold water fish (sardines), and wild game. Often proteins and fats are found together.
Diet and exercise go hand-in-hand. In order to get the most out of your workout and provide your body with what it needs to lose weight and gain muscle, you have to fuel your body with the right kinds of foods.
An hour or two before exercising, eat both carbs and fats. Carbs, which provide your body with quick energy, are balanced by fats that provide energy for a longer time. Then, an hour to an hour and a half after exercising, eat foods containing protein such as trail mix, eggs, chicken, or tuna. These protein-rich foods will help repair and build muscle.
So much of the processed food found in grocery stores barely resembles whole foods. Processed foods lose many important natural nutrients that are then replaced by synthetic nutrients. Processed foods such as low-fat versions often contain lots of sugar. Eating sugar laden foods can cause spikes in blood sugar. Our bodies can be stressed by working overtime to even out these sugar spikes. Fat and fiber can help to even out blood sugar.
Pay attention the next time you are at the grocery store. The whole foods are generally found around the outside of the store. Stay away from the aisles in the middle of the store. For a healthy life, Melissa recommends, “Eat real food, exercise, enjoy sunshine, and drink water.”
Choe's HapKiDo Karate Academy of Martial Arts and Kickboxing in Cumming Suwanee GA
3020 Old Atlanta Rd
Cumming, GA 30041
Susie is an Instructor at the Cumming - Suwanee Location of Choe's HapKiDo Karate. She teaches fitness kickboxing and Martial Arts. Choe's HapKiDo of Cumming serves people in the Cumming, Suwanee, Johns Creek, Duluth, Alpharetta and Buford areas of Georgia.