Testing on Friday

Hello Everyone,

I am so sorry for this late message but I have a HUGE test on Friday.  I have been giving all my attention to this and therefore I was not able to complete my post last week! However, I will be back on track next week! I look foward to it.

P.S. If you have any suggestions for the website's look and feel, suggestions for topics, or somehting you would like to see on the website, PLEASE let me know.  I want to make this blog as resourceful to you as I can!

Thank you for your understanding!

Fauni :-)

Carbohydrates, Protein and Fat…WHAT ARE THEY…REALLY?

Carb’s are bad for you! They make you FAT! Fat is bad for you, they make you FAT! High protein low carb diet is the only way to go!!!

Do these statements sound familiar? Let’s discuss further….

Carbohydrates
They are the chief source of energy for all body function and muscular exertion and are constantly needing replenishing. YES, that is why we always have a craving for them!
Classified as sugars (simple - honey or fruit), starches (complex – whole grain) and fiber.

What does it provide our body with?

1. Nutrition that fat and protein cannot
2. Satiety by adding bulk to the diet – keeps you fuller longer
3. Spare protein for building of muscle

      Why does our body NEED them?

1. They are the preferred and perfect form of energy
2. Part of the nervous system relies SOLELY on carbohydrates – WOW! I didn’t know this!
3. They efficiently burn and use fat and protein
4. They are vital for maximal sports performance and fat utilization

How much should I eat a day?

1. 25 grams of Fiber
2. For moderately active adults 50%-70% of total caloric intake is appropriate


You see some diets explain that you will lose weight if you follow a high protein low carb diet….Well, yes, you will lose weight through low caloric intake and loss of fat free mass (total mass minus fat mass). Basically, when you begin this program it is inevitable that you will reduce the caloric intake but you will also lose glycogen stores (energy), which will contribute to a dramatic loss of water.
Bottom line: weight gain is contributed to caloric (energy intake) vs. energy exerted.
There is quite a bit of information for protein and fat so how about we discuss the rest next week!?!?
Source: NASM Essentials of Personal Fitness Training

I am hungry but I shouldn't because I will be in bed soon...

Ok – we have all heard it before. No eating before bed, don’t eat after 6pm, make sure you eat at least three hours before bed…if you do YOUR FOOD WILL TURN INTO FAT!
I decided to check into this a bit more, why? Well, a few nights ago I was hungry about a half hour before bed. Now, normally I would ignore the hunger and wait until the morning but not this night!!! I thought to myself, you are hungry so just grab a small bite to eat…and I did…I ate a Kashi TLC bar and slept the whole night….

Here is some information I think will be helpful for you when you run into this situation:

• DON’T SKIP THIS OR ANY MEAL IF YOU ARE HUNGRY - Proper nutrition is needed all day. You should be eating every 2-4 hours to increase your metabolism and maintain muscle mass. If you skip a meal, your metabolism is affected and your body may go into a catabolic state (meaning the body begins to breakdown muscle and tissue with a potential of your next meal to be stored as fat).
• A light snack will work
• Hand full of nuts
• A whole wheat slice of bread
• Fruit (I love mangos as a dessert)
• Veggies
• Spoonful of peanut butter

BUT NOT

• Processed foods
• Foods high in sugar
• Foods high in saturated fat
• Snack at least 30 minutes before bedtime
• You should not feel full
• You still burn calories when you sleep, just not as much as when you are awake
• Remember - weight gain happens when you consume more calories than you burn so be aware of what you are eating

Bottom line: If you are hungry before bedtime then have a light snack. Don’t starve yourself.  Make sure you are not eating because you are bored, tired or just because. Those are empty calories and most likely will contribute to weight gain.

NOW!!!! Next time you are at the grocery store, think about a snack that would work for you and you will be set!

Sources 
http://www.webmd.com/sleep-disorders/features/trouble-sleeping-some-bedtime-snacks-can-help-you-sleep

http://www.webmd.com/diet/features/diet-truth-myth-eating-night-causes-weight-gain  
http://www.livestrong.com/article/87749-eating-before-bed-gaining/  
http://www.shapefit.com/how-long-before-bed-stop-eating.html