You Are What You Eat

Hey Everyone, Julie Jean here with CrossFit FYR in Slidell, Louisiana.

Trainers, Coaches, and/or health professionals often use the phrase ‘you are what you eat’ in an attempt to persuade people to eat more wisely.

Have you considered they may be totally right?

 

Best Carb Protein Fat Ratio

The best carb protein fat ratio is 40/40/20.  In other words, 40% carbs, 40% protein, and 20% fat.

Your diet should consist of this proportion of carbohydrates/protein/fats (unless otherwise directed by your doctor).

For example, 600/600/300 is the correct balance for 1500 calories.

This balance of nutrients should assist you in achieving your fitness goal while still feeling good.  It is not wise to restrict consumption of any single nutrient.

 

Food Choices

Some foods and nutrients help to keep you full longer while others release hormones that tell your brain you are full.

A good rule of thumb: the less ingredients and the more time it takes to prepare, the better the food is for you.

Processed Food

Processed food is simply not good for you.  Your body has a hard time breaking down processed food – that is, if your body even recognizes it at all.

High fructose corn syrup is a processed product.

When HFCS enters the bloodstream, your body immediately tries to fight it as if it were a foreign object.

Once the body realizes it can’t break it down, it gets a free ride on the fast lane to your love handles.

STAY AWAY FROM HFCS (High Fructose Corn Syrup).

Carbohydrates

Carbohydrates are the fuel in the fat burning fire!  These nutrients are the source of your energy.

Fruits, veggies, rice, whole wheat breads, pasta, and sweet potatoes are in this category.

Simple Sugars

Quickly absorbed by the liver and sent to the fat deposits if not used immediately.

These are your worst enemy and give good carbs a bad reputation.  Examples of simple sugars are soda and candy.

Complex Carbs

Complex carbs take longer to digest and keep you full longer.

These are eventually converted to sugar which will turn to fat if not used.  An example of a complex carb is whole grain foods.

Protein

Proteins are broken down into small amino acids which eventually go to the liver.  Your body then uses them in the production of muscle.

However, if proteins are not used they are converted into glucose and shipped off to fatville.  Too much of anything is not good.

A few examples of protein are meat, eggs, and beans.

Fat

Fat gets broken down into smaller fat pieces and absorbed as fat.

There are good fats such as nuts, fish, and extra virgin olive oil.  These help with inflammatory responses in your body and have many health benefits.

However, these will also turn into body fat if not used.

Some Facts

There are 3500 calories in a pound of body fat.  The type of calories you consume to get your 3500 calories is another story entirely.  Not all calories are created equal.

It is best to make sure you are not constantly hungry

If you want to lose weight, you must create a deficit – burn more calories than you consume.

To gain weight, you must create a surplus – consume more calories than you burn.

If you want to maintain weight, you must create a balance – consume the same amount of calories you burn.

These statements are true for each and every person.  Yep, including you.

Healthy Eating Choices

If you are serious about losing weight and counting calories, get a food scale and measure everything.

Often, people underestimate their food.  A food scale helps keep you honest and on track.

Healthy Breakfast Choices

Breakfast choices

  • Protein pancakes
  • 3 eggs (only 1 yolk) with potatoes and veggies (onions and peppers)
  • Oats, protein powder and fruit
  • Salmon, low carb pita, capers
  • Eggs and quinoa

A half cup to a cup of fruit is ok with breakfast.

Healthy Lunch and Dinner Choices

I encourage you to choose a lean protein for lunch, a good carbohydrate, and a vegetable.

For dinner, do not have bread, rice, or potato carbs.  Rather, have a protein and vegetables.

Lean Protein Options

All lean protein options should be 4-6 ounces and grilled or broiled.

  • Eggs
  • Lean Beef (Filet Mignon, Sirloin, London Broil)
  • Chicken Breast
  • Turkey Breast
    • If you choose ground turkey, make certain you get ground turkey breast.
  • Pork Loin
  • Fish (Red Fish, Trout, Orange Roughy, sole, Halibut, Salmon, Tuna, Mahi-Mahi)

Vegetables and Sides

Always purchase frozen vegetables over canned vegetables because of the preservatives.

Of Course, fresh vegetables trump frozen and canned vegetables.

Corn and carrots are not bad choices, but they have a high glycemic index and convert to sugar quickly.

  • Green Beans
  • Asparagus
  • Broccoli
  • Spinach
  • Cauliflower
  • Snap Peas
  • Brown Rice (cup)
  • Whole Wheat Pasta
  • Couscous
  • Sweet Potato

Healthy Snack Options

It is important for you to have small snacks throughout the day.

Small snacks keep your metabolism up and prevents you from eating like a wolf at dinner.

  • Handful of Almonds (20)
  • Protein Shake
  • Fruit
    • Berries and melons have the least amount of sugar while bananas have the most.
    • Plums, Pluuots, and apricots are low in sugar.
    • Granny Smith and Fuji Apples increase metabolism naturally.
  • Edamame
  • Tuna Packet
  • Low Sugar Protein Bar
  • Luna Bar

 

Schedule an Appointment

I encourage you to schedule an appointment with me to discuss your eating habits and get on a plan.

A plan reduces your failure rate and make sure to measure your food.

You Are What you Eat, so make food choices based on this fact.

 

 

Checkout my post on CrossFit Man Makers and CrossFit Thrusters.

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