Get Healthy with Vanessa wants to get you started with great information. Our featured topics this week: Why it’s important to combine protein sources with carb sources during meal time.
A Protein and a Carb: A Match Made in Heaven!
One of my ultimate goals as a Nutrition and Wellness professional is to educate people about the power of good food. I feel that the more you understand, the easier it may be to apply it in your everyday life. Today’s topic is simple, but abundantly overlooked. Enjoy the read.
Do you have a protein source will all your snacks and meals? If you do, you’ll make the most of the time and energy you’re putting into your exercise routine and the results can be great. Why not get the best results with the least amount of effort? It’s very important to combine protein rich foods with good carbohydrate rich foods. Why?
A meal comprised only of carbohydrates and nothing else can cause your glucose (sugar) levels to rise up and then crash down. This increase and spike may leave you feeling hungry, tired and it also gives your body an easy opportunity to convert those carbohydrates in that meal to directly to fat.
Including proteins will enable you stay ill stay full longer, and glucose levels stay more consistent, your metabolism will work more efficiently, and you will feel like you have more energy for longer periods of time. When we combine carbohydrates and proteins in a meal the carbohydrates are digested in about two hours, but the proteins take longer to digest. When the two are eaten together, proteins slow down the digestion of the carbohydrates, and energy from the carbohydrates is released slower. This is a positive result. In addition, eating carbohydrates with protein means the carbohydrates will be used for energy, leaving the protein for use in building and repairing muscle tissues. This is the primary function of protein.
If you’ve attended one of my Nutrition 101 Workshops you know I promote the four food groups: Protein, Carbs, Fat and Water! Make an effort to include each in every one in your daily meals and snacks throughout the day.
Form + Function = Smart Training and a Strong Body.
There are numerous components to living a healthy lifestyle; exercise, eating well, and vitamin supplementation just to name a few. Another component that is oftentimes overlooked, especially by women is strength training.
Why strength train? Strength training has numerous benefits, as does all exercise. Combining strength training with Yoga and a variety of cardio workouts is your formula for overall success when it comes to toning, weight loss, balance, flexibility and most importantly overall wellness.
Form is one of the most important elements when it comes to strength training. Form includes controlling the movement, range of motion, and the speed of motion. Controlling a movement means you are taking your time while conducting a specific movement and you are not cheating yourself out of working that targeted muscle group. The range of motion refers to utilizing the full extension while conducting an exercise. This will work all the fibers and portions of the muscle necessary to build strength. The speed of motion refers to the level of speed you use while exercising a particular muscle. The slower you contract the more tension you develop and the more tension equals better results!
It is far more important to perfect your form, which may mean lifting lighter weights, or doing less repititions . Your workout will be more effective and productive. If you do not pay attention to good form, you will get hurt sooner or later despite your best efforts.
Are You Heart Healthy?
Do you know your blood pressure numbers? It really is an important set of numbers to know. Your blood pressure number is one number you always want to AIM LOW! Here are two simple ways to help manage YOUR blood pressure numbers:
Add Grains to your Meals
Try eating Cream of Wheat or oatmeal for breakfast: If you want to drop your blood pressure, go for the oats. In a study of folks with high blood pressure, eating soluble-fiber-rich whole-grain oats every day caused a significant dip in BP readings. In fact, some people’s pressure dropped so low that they needed less blood pressure medication.
Like Mom used to Say, “Eat more Veggies.”
Another terrific food to add is vegetable protein. There are many benefits to adding more vegetables to your eating plan. Start today. Your heart will thank you.