The Eating Right Recipe
There are Four Primary Ingredients to eating right and each plays an important role in the overall process: the Right Foods, the Right Amounts, the Right Combo’s and the Right Times.
That is all there is to it. When you combine these four ingredients, you absolutely, positively will have the Right Recipe to feed your body in a balanced, healthy, hearty, satisfying and effective way. You will be able to gain energy, build strength, look and feel younger and reduce bodyfat.
Basic explanation of the four primary ingredients:
The Right Foods
These foods are the one’s that provide the high-quality and the essential nutrition that your body needs. They contain high amount of nutrients compared to the amounts of calories they contain. The technical term for these right foods is “nutrient rich and calorie compact”. That is opposite of “empty calories” or “wrong foods”, which means they contain calories but little nutrition. Right foods are healthy sources of the six nutrients that are essential to great health: protein, carbohydrates, essential fats, vitamins, minerals and water. In order for your mind to think clearly, for your muscles to maintain strength, for your body to metabolise fat efficiently and for you to enjoy great health and energy – you must feed your body the right foods daily, rich with ample amounts of essential nutrients.
Consider this Statistic Fact: Our body is made up of well over 75 trillion (75,000,000,000,000) cells. Within one year (12 months) each and every one of those cells would have been totally regenerated. It’s true. For example, our entire skin is “re-created” approximately every four weeks; our skeleton every three months; our blood supply every four months. Every second of every minute of every day, your cells are completely transforming. Now for this process to proceed in a healthy way – for all those new cells to be created the right way – it is vitally important that all the right raw materials and the essential nutrients are available when and where they are needed. Research shows that most people are low on water, dangerously deficient in essential fats, under supplied in quality protein and malnourished in many vitamins and minerals. This is not ideal, as you see when nutrient deficiencies exist, new cells will still be created. Your body will do the best it can, in spite of missing ingredients. The body is brilliant, and can adjust and adapt to so many circumstances. But when it is starved of essential nutrients, its ability to re-create cells the right way becomes crippled. Over time, your bodies cells become unhealthy, so will you. The signs and symptoms of this serious problem are often ignored: low energy, depression, insomnia, aches and pains and constant cravings for “something”. The “new” you created is an unhealthier version each and every day.
But it doesn’t have to be that way. By eating right, you can feed the re-creation process and actually become a healthier new you beginning now and continuing far into the future. That is why eating the right foods that provide your body with all the essential nutrients it needs to keep the re-creation process going strong is so important.
Here is some information about One Essential Nutrient Protein: High quality Protein Foods are: chicken breast, turkey breast, lean beef, fish, tuna, lean beef, eggs, cottage cheese, protein powders. All of these foods offer complete proteins, which contain all nine of the essential amino acids: histadine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. The reason these amino acids are “essential” is because your body can’t make these amino acids on its own, so they must be provided through the food we eat. It is important to include a variety of the above complete proteins in your diet. The amino acids, derived from quality complete proteins, are the basic building blocks of muscle as well as a countless number of enzymes, hormones, neurotransmitters and antibodies. Also, when you eat meals containing quality protein, it supports your metabolism, helps stabilise energy levels through its effect on insulin and blood sugar and satisfies your appetite.
The Right Amounts
Portions are calculated with balanced amounts of essential nutrients, and are based on your specific required daily Kilojoules (calories). Each meal of your day combines to form your total required daily Kilojoules. Weighing one’s food portions in the beginning stages of following a mealplan are important, as it teaches you how to eat the correct portions of food per mealtime. This is important as it will ensure balanced blood sugar on a daily basis. As most people tend to undereat, thereby causing Low Blood Sugar which will affect your Thyroid Function and Metabolism.
The Right Combo’s
The right combination of foods, is to choose a portion of protein and of a carbohydrate (complex or simplex carbohydrates) and include them in each of your meals. Ensure that you also include portion of healthy fats, and dairy, into your daily Meal Plan. Fruits & vegetables are already included above as they fall into the carbohydrate category. Combining the right foods in the right amounts, such as having your protein with carbohydrates, not only calms your cravings, but it also helps feed your muscles by providing both the amino acids from protein, along with carbohydrates. Carbohydrates function (job) is to “shuttle or transport” that protein to the cells, without carbohydrates in your diet, the protein cannot reach it’s destiny (the cells. Scientific studies prove this to be true, and in the “Journal of Nutrition” studies also confirm that balancing protein and carbohydrates stabilises blood sugar and insulin and decreases body-fat, decreases cholesterol and reduces the risk of type-2 diabetes. In another study “Journal Physiology and Behaviour” studies reported that by balancing protein and carbs in each meal, you benefit not only your muscles but your mind. Balanced eaters experienced better overall mental performance compared to test subjects who ate meals that were not balanced.
The Right Times
Eat six meals a day, about 3 hours apart. By eating six meals a day, this creates a “metabolic environment” that supports your energy, metabolism, and supports maintenance of lean muscle, while helping you to burn fat. Numerous Scientific studies have been done and have proved that the above healthy effects of eating six meals a day, is true.
Body Sculpt Doc Meal Plans are based on the above Effective Principles.