Good Nutrition:Part 2

So in part one, we explored Macro-Nutrients. Now allow me to explain how it's possible to get too eat too much, yet still be malnourished. In order to do that, we'll have to explore the other 2 aspects of nutrition: Micro and Phyto:

Micro-Nutrients- Just because they’re “micro” doesn’t mean they’re not important, they are vital for proper body function. Involved in everything from immunity, muscle function, bone integrity, cell regeneration, nerve function and much, much, much more!

• Vitamins- i.e. Vit A, B12, B6, folic acid, E etc…
• Minerals- i.e. calcium, iron, magnesium etc… 

The distinction between macro and micro nutrients starts to explain how someone can be overweight (too many Macro-Nutrients) but still be malnourished (lack of Micro-Nutrients.) Junk food and processed food is full of calories, but they’re empty calories with little if any vitamins or minerals.  If we're not eating enough Micro-Nutrients, we're essentially starving our body even when we're putting on weight. 

Of course many people take multivitamins in order to help compensate for missing vitamins and minerals. However, vitamins are meant to be a boost or an insurance policy, and shouldn't be the dietary foundation. And choosing the correct vitamins and a reliable brand is very important. 

Phyto-Nutrients- I lovingly refer to these as the “backspace button.” These are the various anti-oxidants responsible for correction of DNA code and cell function. Studies show that increased amounts of phyto-nutrients in our diet can improve immune function, detoxify, prevent disease (like heart disease and asthma) as well as prevent and fight cancer. It’s the colorful component of fruits and veggies- the more colorful your diet the better!

A few examples are:

• Apiole – parsley
• Naringenin – citrus fruits
• Catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas
• Resveratrol – grape skins and seeds, wine, nuts, peanuts 
• Lycopene – tomatoes, grapefruit, watermelon, guava, apricots, carrots

The various colors are indicative of various kinds of anti-oxidants. This is why choosing foods from various color spectrum is so important! (Stay tuned for the next blog for more on these!)  It is possible for these to be supplemented by powder or tablet form; HOWEVER a good source is vital! there's so many brands out there claiming to have active antioxidants in their formula, but most are well absorbed.  (What kind do I recommend? Go to my site to see!)

Seems pretty straight forward, right? Make sure you have all these components in high quality on a daily basis and viola! You have a great diet! Sure, but who are we kidding? With work, family and day-to-day stress many of us let one (or more) of these vital components go. Before you know it, you’re skipping breakfast on a regular basis or no more veggies at lunch.

Besides getting it all in, choosing the right sources are vital, understanding the value of organic foods, grass feed beef or hormone-free dairy and where to get it is also important.

So yeah, sure, it’s essential to understand these 3 components, but learning how to incorporate it all into each of your meals and snacks can be a challenge. It takes some time and effort…. But by learning to eat this way you’ll be changing your life. 

Don’t be afraid to ask for help! A nutritionist and Health Coach can be invaluable to helping you succeed. But it’ll be worth it to helping you in managing your weight, slowing down aging and preventing disease!

So What's Good Nutrition Anyway? Part 1

Probably one of the most common questions I get as a nutritionist, is “What’s a good diet?” The majority of people I talk to realize they need to pay attention to what they’re putting into their body, and most also realize that eating fruits and veggies is a major part of what they should be consuming. However, many are confused as to what constitutes a balanced diet. 

With the surge of convenience foods like protein bars, cereals and  “100 Calorie” snacks on the market, many consumers concerned about their weight, flock to these items when they’re looking for a "healthy" option. However, in an effort to watch calories, are we sacrificing nutritional content? Just because someone is thin, doesn’t mean they’re not malnourished or that their body composition isn’t altered.

In order to understand what comprises a “good diet,” there are 3 components that should be considered: Macro-Nutrients, Micro-Nutrients and Phyto-Nutrients.

Macro-Nutrients- Consider these guy the building blocks… the foundation.  These provide energy and primary building blocks for our body. A certain amount is necessary for organ function and muscle building.

• Protein
• Carbohydrates
•  Fat

The amount of energy derived from here is measured in a unit called the calorie. The amount of energy each individual needs varies from one person to another, and therefore the caloric intake varies. Eating too many calories (AKA taking in too much energy) and not burning it will lead weight gain....


But how is it possible that we live in a time where food is so plentiful, and rich in Macro-Nutrients, but so low in Micro-Nutrients? Are we as a society malnourished?


YES! Read part 2 to find out why...