3x Method

Well, there is a great deal of misunderstanding and mis-information out there about carbohydrates. Thanks to Atkins, people have the mistaken idea that if they eat carbohydrates they will get fat. Here are some carbohydrate myths exploded, plus a few facts about Carbohydrates you might not know!

First of all it is important to know that there are two kinds of carbs, Simple and Complex. Another way of describing them are Starches or Sugars. The Starches are things like pasta, potatoes, bread etc. while the sugars are sweet consist of sugar (the sort you buy in packets, and find in sweets, chocolate, cakes etc) honey and fruit.

The difference is in the way they are absorbed by the body. Complex (or Starch) carbohydrates need to go through our system and be digested before they can be absorbed by the body and used as fuel. They therefore have a high ‘satiety’ value – in other words, they make us feel fuller for longer, and give us a nice slow energy release.

Simple (or Sugar) carbohydrates are the opposite – they take virtually no digestion and are taken up almost immediately by the body as fuel – thus, they give us an instant, short energy rush.

The problem with carbohydrates comes when people eat too much of the Simple kind. It is easy to eat too much Sugar carbohydrate, partly because the energy rush it gives us doesn’t last long and so leaves us low in energy and needing another ‘fix’, and partly because the sweet taste leaves us craving more. When we eat high amounts of Simple carbohydrates our insulin has to work overtime to keep our blood-sugar levels even, and this can lead to diabetes. Sugar, and things high in sugar like sweets, biscuits, pop, cakes etc. also provides energy in a very concentrated form (sugar is 100% carbohydrate whereas potatoes, for example, are only 30% carbohydrate) so it is easy to consume a lot of calories in a relatively small amount of food, and of course this can lead to weight gain. Some scientists say that if sugar was discovered nowadays, it would be banned substance!

Complex carbohydrates on the other hand, tend to be big, bulky, and contain a lot of water and fibre (like potatoes and cooked pasta) so you would have to eat a lot before you consumed enough to cause weight-gain.

Why do we need carbohydrates? Well they are the bodies ‘fuel’. Our central nervous system, brain, liver, kidneys and muscles (including the heart) cannot function without glucose, which is what carbohydrates become once they have been broken down by the body. People who do not eat enough carbohydrate (for example, people following the Atkins diet) can suffer hallucinations because the brain is not getting adequate fuel, and also liver and kidney damage.

If you starve yourself of carbohydrates then you will lose weight, but you do this by artificially creating a state called ketosis – a condition where the body cannibalises cell tissue to artificially produce glucose – the substance occurring naturally in carbohydrates.

Yes, if you follow Atkins you will lose some fat, but you will also lose a substantial amount of muscle tissue and risk harming your internal organs.

So how much should you eat? Well the World Health Organisation recommends that 60% of your entire diet should consist of carbohydrates. Of this 60% only 20% should be Simple carbohydrates (and this includes sugars found in fruit).

So…Carbohydrates. Yes, too much of the wrong kind can make you unhealthy and fat, but carbohydrates are an absolutely vital staple in our diets. Just try to stick to the Complex kind and cut down on that sugar!

In the world of weight loss, protein is talked about a lot, but it is also important for athletes, body builders, and for people looking to burn fat and gain muscle. Protein is essential for the building and repair of body tissues.

It also keeps the body healthy by resisting diseases that occur when you are malnourished, or do not get enough protein, vitamins, and minerals. Protein works with the muscles as well and stops your body from becoming too tired because it produces stamina and energy. That is why a healthy eating plan always incorporates just the right amount of protein to keep your body at its best.

Protein can be found in your muscles, bone mass, hormones, blood, and other facets of your body. It makes up about 45% of the body itself.

Your body uses the protein you eat to make a lot of specialized protein molecules that have specific jobs such as to make hemoglobin which is the part of the red blood cells that carries oxygen to every other part of your body. Lastly, proteins are used to build your heart which is one of the most important functions.

The best kind of protein is complete protein which contains all of the essential amino acids that your body needs. These foods include beef, fish, eggs, chicken, milk, and almost any food derived from animal sources.

Incomplete protein is still good as well because it can give you healthy foods to eat, but it does not contain all of the amino acids that you need. The incomplete protein can be found in vegetables, fruits, grains, seeds, and nuts.

Most people get the right amount of protein just in the everyday foods that you eat. For most adults the recommended daily allowance for protein is 50 grams. However, if you are someone who is looking to gain muscle mass or gain muscle quickly, you may need an extra 4 ounces of meat or complete protein per day.

Mostly, the protein intake from your regular foods far exceeds the typical requirement but for athletes wanting to know how to gain muscle you should know that there are times that you will need slightly more protein then non athletes.

However, just so you know, your muscle strength, size and shape come predominately from your training, weight lifting, and healthy eating plans then it does from protein.

Protein is also important for people looking for ways to lose weight. Protein not only helps to keep your muscles strong which burns more calories, but it also boosts your metabolism and burns extra fat. If you need to lose weight then you should add extra protein to your diet.

Studies have shown the significance in adding even a cup of milk which adds 8 grams of protein to your diet per day, or even a quarter cup of tuna which adds 7 grams of protein to your diet per day. Protein allows you to feel full which means you eat less and it works to combat the carbohydrates that you are eating as well. By balancing out your sugars it helps you to lose weight quickly with depriving yourself of what your body needs.

When you add protein to your diet, you shouldn’t be doing it just to lose weight fast, or gain muscle fast. Protein is an important part of every cell in your body and you should be eating it because it helps with your overall health. However, the extra benefits that you can find in protein certainly do make you feel healthy and strong.

There are several ways that you can reduce your high cholesterol. Understanding that cholesterol is healthy and necessary to our body chemistry is important.

The problem is, eating the right essential fatty acids that our liver converts to brain hormones that give us a feeling of well being, and other hormones we need. Being aware of your cholesterol intake is very important. But we don’t “eat” cholesterol. We eat foods that go through many conversions in our body. If you want to make yourself more aware and eat wisely, then you will succeed at improving your health, both mentally and physically.

If you are one of those who have the desire to lower your cholesterol, you may do so by modifying your diet as the first resort. One of the things that you can do to reduce your cholesterol is to cut back on the dairy products. Why? It reduces your intake of omega 6 fatty acids, which produce inflammation in the body. Then the inflammation produces degenerating conditions, aging conditions like heart disease, high blood pressure, ulcerative colitis, stroke, cancer and Alzheimer’s, just a few.

How does a bowl of oatmeal sound? Well, here is the real secret to eating oatmeal. You need to buy whole organic oats, if possible. Not cut oats but whole grain. And next you need a coffee grinder, the small kind. You are going to eat fresh-made oatmeal so that you actually benefit from the fresh vitamins and minerals in it. Cut oats, sitting in a box in the supermarket, even the health food supermarket, is dead food. So, grind grains that fill the top of the coffee grinder. This will make cereal for two. Boil 8 oz. of water, then turn it off. Stir in the ground oats with 1/2 teaspoon of sea salt – the Celtic Sea Salt variety which contains many minerals and can be bought in any health food store. Cover and let sit for 5 minutes. Then serve, add a little real maple syrup and you will not believe how yummy this is. And wonderful on a cold winter morning.

Not only is this the least expensive way to eat grains, but it is the most delicious. Your kids will love it, your spouse will love it and your parents will love it.

Like to fry a lot of foods? Sorry to say, but there is a lifestyle change to make here. Your best choice is to just give it up. Get your oils in your salads, fresh omega 3 rich fish once or twice a week – like salmon, tuna, and mackerel. I really think micro-managing how you fry is just a waste of time. But do not forget that good lean meat with a little saturated fat, and butter also, are good for you, in controlled quantities. And egg yolks cooked soft, provide excellent nutrients for the brain chemicals that lessen or prevent depression.

You may also consider exercising as another way to reduce the cholesterol in your diet. There are cardio exercises that you may do that will reduce the cholesterol in your blood as well. Brisk walking and jogging are considered to be good cardio exercises. There are many other exercises that you may consider. Interval or Pace training is great. Slow Burn is spectacular. And the many other benefits you get from exercise are too many to list here! It’s a great approach to lowering your cholesterol.

With all of the ways to lower your cholesterol level, one of the easiest ways to do it is to take a purified fish oil supplement daily. It is all in what you eat, and what you decide to do as far as exercising and reducing the cholesterol in your blood.