Lets talk nutrition
So i thought that i would do a blog post about something that i think is really the centre of wellness and health. I think NUTRITION is one of the most important aspects of health and wellbeing as it fuels your body with the energy it needs. What you put into your body ultimately influences your mood, energy levels and generally how you FEEL. A well balanced diet with good nutrition has been shown to not only have physical benefits( weight loss, lower-cholesterol levels, balanced blood sugar levels etc.) but also has an impact on mental wellbeing and energy! It is so important to fuel your body with the right kind of nutrients in order to function at an optimal level!
Something that i have found with experience is that EXTREME diets and a diet that excludes any essential macronutrient is extremely dangerous and can damage the metabolism in the long term. Our bodies need a good balance of each type of macronutrient, and cutting one out can have adverse effects physically and mentally!
Firstly, what are macronutrients?
Macronutrients are the three essential components of any form of nutrition. That is fats, carbohydrates and protein! We need all three of these components in order for our bodies to function optimally. Each macronutrient is responsible for different benefits and cutting one out cuts those benefits out too. I am going to give a very simplified definition of each that encapsulates the essence of what each macronutrient represents.
FATS: Not all fats are equal. Saturated fats and transfats are commonly known as the 'bad' fats that cause high cholesterol and increase ones risk of heart disease! These fat intake should be minimalized if not completely avoided at all! However, unsaturated fats are known for supplementing the body with healthy oils such as Omega 3 and have also been proven to protect the heart against heart disease. It also aids in the absorption of certain minerals and has been shown to be imperative for optimal hormonal functioning.
Some of my favourite fats include: Olives, nut butters, olive oil, sesame oil, avocado and almonds
CARBOHYDRATES: This particular macronutrient has received SO much stigma and some diets have even resorted to cutting it out completely/ severely reducing it. It is often known as the macronutrient that will 'make you gain weight' and people often believe that if you are on the journey for weightless you need to cut it out completely. I can't even tell you just how upset this makes me. Not all carbs are created as equal. You get 'simple' carbs which are quickly broken down by the body to be used for energy, these are often found in processed foods, white bread etc. Then you get 'complex' carbs. These are carbs that are broken down slower in our bodies and therefore keep us fuller for longer. Such involves brown rice, oats, quinoa etc. Carbs are an ESSENTIAL macronutrient that provide us with ENERGY. I personally prefer eating complex carbs as it provides my body with extra minerals and fibre and helps keep me fuller for longer. Because I live a very active lifestyle i currently follow a very HIGH CARB diet. Yes, you read correctly- HIGH carb. Most of my family members and friends can't believe it when they see me eating plates of wholemeal pasta or rye bread as they all have the misconception that 'carbs will make you fat'. This is a BIG misconception. Eating carbs will NOT single handedly make you gain weight, constantly eating an excess amount of calories over what you burn a day will.
Some of my favourite carbs are: Brown rice, quinoa, sweet potato, rye bread, oats and wholewheat bagels.
PROTEIN: This macronutrient is SO important especially if you exercise regularly. Proteins are essential for muscle growth as they aid in growth and repair of tissues. They are also extremely important for muscle recovery and alleviating stiffness. Proteins have also been found to help us in feeling full after consuming a meal, which can aid in decreasing hunger, cravings and unnecessary snacking!
Some of my favourite proteins include: chicken, salmon, Kingklip, tuna, chickpeas, butter beans, black beans, eggs, yoghurt, cottage cheese.
It is important for each individual to include enough of ALL three macronutrients. How much you need of each depends on your weight, height and activity level. Besides for this it also depends on how your body reacts to each of these macronutrients. My body personally gets extremely bloated when i eat foods that contain lots of 'fats'. So in order to reach my daily caloric goal i eat more carbs than fats but this is just personal preference. I still make sure that i get enough fats in for the day.
There is no 'one size fits all' approach and you just have to find a balance that works for YOU.
Leanne x
