Carbohydrates And Proteins

 

I’ve had a lot of questions in my Wellness Workshop regarding complex carbs and proteins .I’ve had some questions about how to eat clean or fuel your body so that you see maximum results from your workouts. There was a time when I was considered insulin resistant and my endocrinologist sent me to see a nutritionist . I learned a lot about how our bodies react when we eat the right foods together.

 

Here is what I know :  Any diet that restricts any of the three macronutrients- carbs, proteins and fat is bad news. Each member of this  trio is necessary for your body to function properly. But how much do you need of each? Well here we go, I am going to tell you!

 

Carbohydrates
There are 2 types of carbs, simple and complex. Simple carbs are also known as sugars (often white foods such as flour, rice, sugar and others). They break down easily and tend to send blood sugar levels out of control.

For the most part, you want to avoid simple carbohydrates, with the exception of fruit. Fruits are simple carbs, but they contain vital nutrients and vitamins as well as fiber, which slows digestion.

Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetebles, fruits and whole grains are all complex carbs. They fall into 3 categories.

Starchy Complex Carbs from Whole Grains
• Amaranth
• Brown Rice
• Buckwheat
• Bulgur
• Cream of Wheat
• Millet
• Oatmeal
• Quinoa
• Wheat Germ
• Whole-grain pasta

Starchy Complex Carbs from Vegetable Sources
• Bananas
• Beans • Carrots
• Chickpeas
• Lentils
• Potatoes
• Radishes
• Split Peas
• Sweet Potatoes
• Yams

High Water Complex Carbs
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Kale
• Onions
• Spinach
• Tomatoes
• Watercress
• Zucchini
Complex Carbs from Fruit
• Apples
• Berries
• Citrus Fruits
• Grapefruit
• Grapes
• Kiwi
•Lychee
• Mangoes
• Melons
• Pears
• Plums
• Pomegranate

Protein
Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant based protein sources must be eaten in combination in order to be complete. For example, the chickpeas and sesame paste in hummus combine to make it a complete protein.

Lean Proteins
• Beans of all kinds
• Beef tenderloin
• Bison
• Canned salmon, packed in water
• Canned tuna, packed in water
• Chicken breasts
• Chickpeas
• Eggs
• Fresh fish (cod, salmon, tilapia)
• Kefir
• Lean ground turkey
• Lentils
• Low-fat cottage cheese
• Natural nut butters(almond, cashew, peanut, ect)
• Plain non fat yogurt
• Pork tenderloin
• Tempeh
• Tofu
• Unsalted raw nuts and seeds

Health Fats

Healthy fats are an equally important part of the macronutrient triad. In fact, they offer the most energy and help with the absorption of vitamins A,D, E and K. Better still, they are necessary for keeping you warm, protecting your organs and for optimal brain functioning. We’ve been afraid of fats for a long time, but it’s time to embrace the healthy ones, steer clear of trans fats and use saturated fats in moderation.

Healthy Fats
• Avocados
• Avocado oil
• Coconut oil
• Flaxseed
• Flaxseed oil
• Grapeseed oil
• Hazelnut oil
• Nuts and seeds of all kinds
• Olive oil
• Pumpkinseed oil
• Sesame oil
• Sesame seeds

 

 

I hope you find some of this info useful when it comes to how to pair foods together. Pairing a protein , healthy fat, and a complex carb together will keep you full longer, stabilize your blood sugars, and it will allow your food to metabolize better.

To join my amazing Wellness Community or If you have any further questions, be sure to email me at Jaclyn@TheFitHairdresser.com

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Breakfast Banana Muffins

We enjoyed our sunday family day. My five year old is really into baking and she asked if we can make banana bread. If I have a homed treat in front of me, I just don’t have that kind of willpower. So we decided to make a recipe we found off the beachbody blog. This recipe is fixate and clean eating friendly .

 

I was a little hesitant at first considering there is no sugar added aside from the sweetness of the bananas . The kids loved them!!! My husband enjoyed a few as well! These muffins can be used as a snack or for breakfast.

 

 

Breakfast Banana Muffins

Serves: 12 servings, 1 muffin each

Ingredients

Nonstick cooking spray (optional)
2 cups whole wheat flour
2 tsp. baking powder
½ tsp. baking soda
½ tsp. fine sea salt (or Himalayan salt)
1 large egg, lightly beaten
¼ cup raw honey
¾ cup unsweetened almond milk
¼ cup extra-virgin organic coconut oil, melted
1½ tsp. pure vanilla extract
3 medium ripe bananas, mashed
Instructions
Preheat oven to 350° F.
Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.
Combine flour, baking powder, baking soda, and salt in a large bowl; mix well. Set aside.
Combine egg, honey, almond milk, oil, and extract in a medium bowl; mix well.
Add egg mixture to flour mixture; mix until just blended.
Gently fold in bananas.
Evenly divide batter among prepared muffin cups.
Bake 18 to 23 minutes, or until tester inserted into the center comes out clean.
Transfer muffins to rack; cool.

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Shakeology Brownies

This is a perfect treat my kids and I enjoy! You can’t go wrong with superfood brownies . Anything chocolate gets us going .

 

Ingredients:
½ cup mashed ripe banana (about 1 medium)
½ cup all-natural smooth peanut butter
¼ cup unsweetened cocoa powder
2 scoops Vegan Chocolate Shakeology
Preparation:
1. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Set aside.
2. Combine banana, peanut butter, cocoa powder, and Shakeology in a medium bowl; mix well with clean hands or a rubber spatula.
3. Press chocolate mixture into prepared pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 1 hour so that brownies set.
4. Cut into sixteen brownies.
If you are doing the P90x, this is considered a snack portion.
fixate 1/2 Yellow and 1 1/2 tsp

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3 Tips To Make Meal Planning Easier

Chances are you probably start off each week with every intention to make it healthier right ?

When it comes to be being healthy and fit, its not just about working out and what you do at the gym. Its what you do in your kitchen that really matters. Are you putting in the work ? How many times have you come home from a long day, looked in the fridge, found out you have nothing, and said to yourself ” I’ll just order pizza. ” By planning and prepping, you can prevent this from happening.

Chances are you end up scrambling around and wondering what you will eat for dinner. Because of our busy lives, serving our family healthy meals may seem impossible at times. When your alarm goes off each morning, its time to get going. There are children to care for, tasks to be dealt with, and work to get done. When the evening rolls around, the last thing you want to do is spend a lot of time in the kitchen making a nutritious meal. Its easier said than done, especially for a busy mom. But if you want to become healthier, make long lasting changes and habits, then you must be willing to put in the work. 

Planning our meals for the week and making simple preparations ahead of time allows my family and I to eat healthy all week and enjoy home-cooked meals even on the busiest of nights. I am going to share with you 3 tips on how I plan my menu out despite how busy life can get.  It will definitely be worth the time and effort.

1.Planning. A lot of fitness fanatics these days are into planning and cooking their meals for the whole week ahead of time. But you can still eat healthy without having to cook all at once. I plan a week of meals ahead of time . I prefer to start brainstorming either late saturday night of early sunday morning. I will sit down with my weekly planner and think about what events and activities the family has going on for the week. I also always ask my husband what sort of recipes does he feel like eating during the week. Yes I give him an option because I try my best to include him as much as possible when it comes to living a healthier lifestyle. After looking at my calendar, Im able to see what days I will have time to actually cook and other days where I will need to have something made in short time.

There are others who prefer to make a few meals ahead of time, freeze or refrigerate, and let the menu take care of itself. There really is no right or wrong way in meal planning as long as you don’t find yourself reaching for anything in site because you went to long without eating and you get famished, or you simply didn’t check to see whether or not you have the food you need on hand.

I start with thinking about what dinners we want to have for the week. As you consistently put in the meal planning effort and discipline yourself to make it a non negotiable , you will find that it gets to be easier and something you look forward to. You will find which foods you do and don’t like too. There are two days out of the week I do not like to cook and on those days, my husband will cook or I bring out the crockpot .When I am planning out my dinners for the week, I like to consider what I have on hand first. Whatever I have on hand , I try to make those meals first keeping in mind that I do not want any food to spoil. Are you a leftover type person? If so, maybe making extra during dinner time will ensure that you have your lunch ready the next day . Maybe you want to make one additional meal during dinner time specifically for your lunch? Play around with your options and your schedule. Do what works best for you. After I have considered our dinners for the week, I start filling in what I want my morning snack and afternoon snack to be.

The key is to keep it simple. Keeping it simple makes it easier to manage and its also easier on the budget too. I like to consider about four to five healthier snack options for the week. When considering different options, you want to be sure to eat something that is a good source of protein and pair it with a complex carb. You don’t want to just have sugar alone or a carb alone. Pair a protein and a complex carb together at once. This allows your body to digest the food better and maintain good energy levels throughout the day.  I prefer to not have the same snack two days in a row and instead opt to repeat every other day. This keeps it more exciting for me and it helps us use what we have in our pantry.

Never skip breakfast. It’s extremely important to eat something for breakfast every morning. I aim to eat a lot of color in the morning.  Eating a well balanced breakfast also helps you not get so hungry and have an energy crash during the day. Consider your breakfast options for the week and write them down . I like to pre make  egg and veggie muffins like these http://thefithairdresser.com/egg-tin-muffins/ if I know I will be out the door very early. Overnight oats are a delicious option I eat a few times a week. I add some fresh fruit with it too. I also love having my favorite super food smoothie in the morning as well. It really helps me have all my vitamins and nutrients in my system and it helps curb any craving I have throughout the day. If you feel like you can never get your recommended amount of vegetables or fruits in your diet, lack energy throughout the day, then  shakeology is a great addition to your day. 

2. Shopping And Prepping. After brainstorming and thinking about  what you want to eat throughout the week, take your list to the store and shop strategically.  I used to be notorious for always forgetting my list at home and shopping by just grabbing whatever I thought I needed. That always resulted in spending way more than necessary. Are you guilty? When you come back from the store, its time to begin washing, prepping, and cutting some ingredients. Its also important to properly store ingredients to keep them as fresh as possible. I prefer anything  glass as I can see what I have stored and I can  microwave if needed. If you plan on making your meals the same day , consider washing the ingredients you might need to save you time. I like to keep in mind whether or not I will need to purchase pre cooked chicken or make my chicken ahead of time. I love to cook a lot of veggies at once. The oven has become my best friend because I can lay out all my veggies and roast them. I love adding sweet potatoes to my meals because they taste delicious paired with a good source of protein, and I can make the whole bag all at once. If you plan on having rice during the week, it will save you time if you make it ahead of time. Chopping your vegetables such as carrots, cucumbers, bell peppers, and anything raw really helps you save time and pre portion some really good snacks or ingredients for a salad. Get into the habit of making things all at once and hop on the mason jar salad bandwagon. You can find loads of ideas on Pinterest such as this one. I find it super important to stock up on berries, fruits, and raw unsalted nuts. These all make excellent portable snacks and my children love them. Just put in the work and that alone feels great. It doesn’t have to be perfect and it doesn’t have to take a long time. Any effort equals progress .

3. Don’t Self Sabotage Yourself. Never eat foods you despise. Note that the more and more you implement effort and consistency, the greater the reward. Always remember that any progress is good. If you have time to try a new recipe, make a habit to try a new recipe once a week. Don’t stress yourself out. You can only do the best you can. The more you eat healthier, the more you will get to know and understand your body. Your palette will change and you will naturally want to eat cleaner because you will feel amazing. But plan ahead as often as you can and avoid those trigger foods. Don’t set yourself up for failure by buying your favorite guilty pleasure. Clear the temptations and stock healthy nutritious food.   Try molding this lifestyle into your family and understand that it will take time for the husband and children to hop on board. It took my husband months.  If you have to cook certain veggies or meals for yourself only, thats ok too. Do what works best for you and understand that this is a journey and it takes time. If you want healthy and long lasting change, you have to be willing to put in some work. You can also read some more tips on how to live a healthier lifestyle, check out http://thefithairdresser.com/it-all-starts-with-you/

 

For more meal planning tips or questions, you can contact me at Jaclyn@TheFitHairdresser.com and I would be happy to connect with you.

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Prep Some Veggies In 30 minutes

 

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Food is the best source of fuel our body needs. I know that when I eat bad, I sure feel it!

These last two days have been a bit difficult to say the least …which caused me to slack on my nutrition.
#noexcuses

I’m going to show you what I like to do when I get my veggies washed and ready.

What can you do in 30 minutes?❤️ Share this video with a busy mom you know! Life is so busy trying to balance it all out! One thing I've learned is that we have to keep failing forward! Being a working mom who is trying to be healthy can be tough!

Posted by The FIT Hairdresser on Wednesday, September 14, 2016

 

 

 

 

 

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