Carbohydrates, Proteins and Fats

What are they?

They are the main sources of energy for the body and are vital for building muscle. How the body converts food to fuel relies upon several different energy pathways. Having an understanding of these nutrients can help you exercise and eat for improved sports performance.

Simple carbohydrates

Simple carbohydrates come in various forms of sugar, such as glucose and sucrose (table sugar), are simple carbohydrates. They are small molecules, so they can be broken down and absorbed by the body quickly and are the quickest source of energy. They quickly increase the level of blood glucose (blood sugar). Fruits, dairy products, honey, and maple syrup contain large amounts of simple carbohydrates, which provide the sweet taste in most candies and cakes. Simple carbohydrates get absorbed very quickly and give rise to increase in blood sugar level immediately. Sugars and starches supply energy to the body in the form of glucose. Glucose is the energy source for red blood cells and the brain, central nervous system. Fruits, vegetables, grains and milk are the main sources of carbohydrates. It is recommended that 60 percent of total energy be distributed by carbohydrates.

Complex carbohydrates

Complex carbohydrates are composed of long strings of simple carbohydrates. Because complex carbohydrates are larger molecules than simple carbohydrates, they must be broken down into simple carbohydrates before they can be absorbed. They tend to provide energy to the body more slowly than simple carbohydrates because they need to be broken down, but still more quickly than protein or fat. Because they are digested more slowly than simple carbohydrates, they are less likely to be converted to fat. They also increase blood sugar levels more slowly and to lower levels than simple carbohydrates but for a longer time. (Better for exercising) Complex carbohydrates include starches and fibers, which occur in wheat products (such as breads and pastas), other grains (such as rye and corn), beans, and root vegetables (such as potatoes).

Protein

Mainly found in body skin, muscles, organs, and glands. Protein is required to help the body repair cells and make new ones. Protein produces hormones, enzymes, antibodies and maintains alkali-acid balance. Protein plays an important role in growth and development during childhood, adolescence and pregnancy. Animal foods such as meat, fish, poultry, eggs and plant foods like beans, peas, nuts, seeds, grain, and soybeans are the sources of proteins. The United States RDA is 0.8g/kg or 0.4g/lbs. This is 80g protein per day if you weigh 200lbs. But this recommendation is based on studies done on average, sedentary people. The minimum if you train hard is 1g protein per pound of body-weight per day. That’s 200g daily protein if you weigh 200lbs. You’ll reach this amount easily by eating a serving of protein source with each meal.

Fats

They are the most concentrated form of energy and are needed throughout your life, in right amounts. They make certain vitamins available for the body, they cushion vital organs and help to maintain body temperature. Intake of fats and oils high in saturated fatty acids are to be kept low. (Saturated fats have been linked to high levels of bad cholesterol more than cholesterol increases cholesterol itself) Monounsaturated fatty acids found in vegetables, nuts, olive oil, peanuts, and canaola oil are effective in reducing bad cholesterol without affecting good cholesterol. Recommended total fat intake is 20 to 35 percent of calories for adults.

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Gallbladder Liver Flush

The purpose of this page is to inform you with the basis of what you need to know to keep your gallbladder and liver healthy.

As you can see in the diagram, the gallbladder is located in the abdomen, on the right side, underneath the liver. The gallbladder stores bile produced by the liver, and delivers it to the first part of the small intestine (duodenum), where it aids in the digestion of fat. The cystic and common bile ducts connect the gallbladder to the duodenum-bile passes through these ducts from the gallbladder to the duodenum.

Liver and Gallbladder Health

Because fat cannot be dissolved in water, a special system has evolved for its digestion and its absorption through the intestinal wall. Bile is an essential factor in this, since it contains substances that allow fats to be emulsified. It also stimulates the secretion of an enzyme concerned with the breakdown of fats. Bile is secreted by the liver and stored in the gallbladder until needed. The liver serves three main functions: (1) it detoxifies the body by filtering out bacterial byproducts, antigen-antibody complexes, and toxic compounds (cholesterol, drugs, pesticides, etc.) from the blood; (2) it produces and secretes bile; and (3) it helps the body metabolize carbohydrates, fats, and proteins. Optimum liver function depends on adequate bile flow and healthy enzyme systems.

A well-balanced combination of nutrients such as vitamin B12, lipotropic factors such as methionine and choline, which may provide support for normal fat metabolism; and herbal extracts such as celandine, cheonanthus, and barberry, which support liver function. Silymarin in Milk Thistle acts as an antioxidant many times more potent than vitamin E and vitamin C. Artichoke extract has a long, successful history of liver support–particularly for those who are overweight or have used alcohol and/or drugs. Extracts of dandelion, which has a secretory function in the liver, and licorice, which enhances the immune system and promotes flow of bile and fat to and from the liver.

What re Gallstones?

Gallstones are mostly made out of cholesterol as the main ingredient (95%), bile and calcium salts. Their size resemble pebbles, peas, lentils, pinheads, or as big as a walnut!

The Gallbladder Liver Flush

Your body needs support and preparation to maintain health, just as you prepare your food before you eat it.

If you visit a physician or doctor who prescribes supplements and herbs he or she should also make sure you are capable of absorbing, transporting and utilizing these substances fully and correctly.

Any good natural medicine practitioners will always start with a good body cleansing, before prescribing supplementation. Remember this important tip when you choose your doctor or physician. If you don’t you may find, like so many others, you won’t receive the desired results you are seeking.

Cellular cleansing and body detoxification starts with a liver, gallbladder and intestinal cleanse. The following is a brief summary of the cleanse recommended in “The Amazing Liver and Gallbladder Flush” by Andreas Moritz. Before attempting the liver cleanse you will want to purchase and read this book, because there is much more information you will need to know to have a successful liver and gallbladder flush.

A Brief Summary of the Actual Liver Cleanse:

Purchase enough apple juice (best is freshly pressed organic) to drink 24 ounces a day for six consecutive days. You may also sip on the apple juice throughout the day full strength or cut in half with water.

You Will Also Need to Purchase:

• Epsom Salts
• A Couple of Grapefruits or Lemons
• Olive oil – Extra Virgin Light

Protocol for the Liver / Gallbladder Flush

Step One:

You are going to drink 24 ounces of apple juice for six consecutive days. The malic acid in the apple juice softens the gallstones so they can more easily pass through the gallbladder ducts. During this time you will also avoid eating protein rich foods, sugar, and alcohol along with drinking cold beverages.

Step Two:

On the fifth day schedule a colonic or give yourself an enima. The idea is to clear the way for the stones to pass. This is very important otherwise some stones may not pass on the following day when you actually do the cleanse.

Step Three:

On the sixth day of drinking apple juice you want to have a very light breakfast. At 2 p.m. you are going to have a light lunch and on this day you will finish your apple juice early. Then around 4 pm if you feel you still need to cleanse your colon again, you can do an enema. At 5 pm you mix two separate concoctions. One is a mixture of four tablespoons of of Epsom Salts and 24 ounces of water. This is divided into 4 servings. You also juice the grapefruit so you have it on hand.

Step Four:

At 6 pm, you drink one serving of the Epson Salt mixture, then again another serving at 8 pm. The mixture tastes pretty bitter, so you can rinse your mouth with a little water. This mixture dilates your bile ducts and prepares you for the olive oil and grapefruit juice mixture.

Step Five:

At 10 pm mix equal parts olive oil with grapefruit juice (4 oz of each) Next, go stand by your bed, drink the olive oil and grapefruit mixture, and immediately lay down on your right side for the evening. (you might feel the stones releasing and rolling across your liver). After the 20 minutes you may decide to fall asleep. But set the alarm for 6 am in the morning. You may feel a bit nauseous during your sleep time. This happens when your body releases toxin which have been stored in both the gallbladder and liver. Don’t worry, this is actually normal and signals the procedure is working. If you feel the need to vomit, do so, as this is a normal release of toxins. If you don’t feel nauseous, don’t worry, you just may not have had as many stored toxins.

On day 7 upon arising at 6 am drink the third mixture of epson salts, then the last serving at 8 am. (A total of 4 servings) You will most likely find yourself in the bathroom by now, and if not usually by 10 am. Your first elimination will be the meal you ate from the previous day. Next you will eliminate mostly liquid, along with many gallstones.

Time to celebrate since you have cleansed your liver and gallbladder of stones and toxins. You will also see additional stones for the next couple of days of bowel movements. It is also very important to follow up your cleanse with another colonic or enema to ensure stones don’t remain in your system.

The liver/gallbladder flush should be repeated 1x monthly for the first 3 months, and it may take up to twelve cleanses before you are stone free. A teaspoon of Olive Oil a day will keep the bile ducts clean and prevent new stones from forming.

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Frozen Yogurt

If you are a frozen yogurt fan, here is some information that may help.

Frozen yogurt maybe fat free, but it is not calorie free. A large serving (9-13 ounces) can easily contribute 225 to 400 calories to your diet. With the cone and few mix-ins, you could have the calorie equivalent of a small meal, but with far less nutritional value.

Unlike regular yogurt that is a nutrient dense food, frozen yogurt is a sugar based food that has less calcium and less protein than you might think. Yes, the sugar in frozen yogurt fuels your muscles, but it can fool your good nutrition intentions.

Gourmet frozen yogurt tends to have the same fat content as reduced fat ice cream. Be sure to read food labels so you don’t get fooled!

Anthony Marchese aka PC Fitness.
Credentials : http://www.expertpersonaltraining.com

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Trans Fats!

A client recently asked me what trans fats are, here’s what I came up with.

Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine. However, a small amount of trans fat is found naturally in some animal-based foods. Essentially, trans fat is made when hydrogen is added to vegetable oil, a process called hydrogenation. Hydrogenation increases the shelf life and flavor of foods containing these fats.

Trans fat, like saturated fat and dietary cholesterol, raises the LDL or bad cholesterol that increases your risk for Heart Disease. On average, Americans consume 4 to 5 times as much saturated fat as trans fat in their diet.

Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly. Trans fat can often be found in processed foods made with partially hydrogenated vegetable oils such as vegetable shortenings, some margarines (especially margarines that are harder), crackers, candies, cookies, snack foods, fried foods, and baked goods.

Anthony Marchese aka PC Fitness.net.
Credentials : http://www.expertpersonaltraining.com

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