The Foundations: Part 2
In Part 1 of learning about The Foundations of Nutrition, we learned all about Water, Proteins, and Fats. Continuing on our journey here in Part 2, we're going to get started with Carbohydrates. I'll spend a little more time on this topic because so many people struggle with their carbohydrate consumption, it affects so many parts of our body, and they've been highly processed by so many food companies.
Carbohydrates
While fat may be considered the log for the fire, long burning energy, carbohydrates are considered the kindling, fast burning energy. Carbohydrates, along with proteins and fats, help promote the growth of body tissue, bones, and skin. They provide energy for the brain in the form of glucose that is quickly broken down, and a quick source of energy for muscles. This is exactly why making sure your source of carbohydrates is of superior quality. One of my teacher's called refined carbohydrates, Frankinfoods! I love that because it so clearly depicts exactly what it is, man-made concoctions. They are hostile to life because they are stripped of their bodybuilding nutrients, some actually depleting the body's own reserve of vitamins, minerals, and enzymes. Always choose unrefined carbs found in nature, that provide the body with a wide variety of vitamins, minerals, enzymes, protein, fat, and fiber. Here is a list of the Classification of Carbohydrates, to help you see more clearly which unrefined carbohydrates you should stick closely to, and the refined carbs you should avoid.
Vitamins
Most vitamins cannot be made by our bodies, so we can only get them by eating the plants and animals that make them. Vitamins are helpers in metabolism, digestion, elimination, resistance to disease, and endocrine function. The best source of vitamins is properly-prepared, naturally sourced, whole foods such as: pasture raised organic eggs, organic vegetables, whole & unrefined (fermented) grains, grass-fed free range meats and butter, cold pressed unrefined oils, and deep sea wild caught fish.
FAT SOLUBLE
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
WATER SOLUBLE
- Vitamins B1, B2, B3, B5, B6, B12
- Folic Acid
- Biotin
- Vitamin C
- Inositol
- Choline
MINERALS
Minerals, just like Vitamins, are not produced by our bodies, we must get them solely from food sources. Minerals are what remain as ash when plant or animal tissue are burned, they come from the Earth and will eventually return to the Earth (dust to dust). They are helpful in maintaining the pH balance of our body, facilitating the transfer of nutrients across cell membranes, contracting and relaxing muscles, and so much more. The best sources are nutrient dense food and drinks such as: mineral-rich bone broth, unrefined sea salt, vegetables, and mineral-rich water.
MACROMINERALS
- calcium
- phosphorus
- potassium
- magnesium
- sulfur
- sodium
- chloride
MICROMINERALS
- iron
- boron
- chromium
- iodine
- manganese
- molybdenum
- selenium
- silicon
- vanadium
- zinc
- lithium
- rubidium
- germanium
- copper
This list of food may seem long and boring, but it's meant to help you transition your diet into nutrient-rich foods. Incorporating a proper balance of foods into your diet is key to optimal health. I recommend the Macronutrient Ratio of 40% Carbohydrates, 30% Proteins, and 30% Fats. If you are having a hard time transitioning to a whole food diet, please contact me to help you come up with a plan! You don't have to do it alone.
After reading Part 1 and Part 2 of the Foundations of Nutrition, what changes were you inspired to make first? Are there any recipes for making those changes that you think would be helpful in your transition? I would love to know how to support you, let me know in the comments below!
Hope this was helpful!