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NUTRITIONAL

BUILDING YOUR NUTRITIONAL FOUNDATION

March 3, 2011

Hair Salons

The human body requires seven (7) nutrients to survive: proteins, fats, carbohydrates, vitamins, minerals, water, and enzymes. While all of these nutrients are vital to your health, it’s the first three that serve as fuel for the body.

Fat has gotten a bad rap, but it should be your first choice when it comes to fuel. Think of it like throwing a log in the body’s fireplace; fat will burn efficiently for a long period of time. Unfortunately, our culture has grouped all fats together, leading to mass confusion and poor health. Many people follow a low-fat/fat-free diet, which has proven detrimental to overall health. Instead, we should stock our diets with the right types of fat: butter, cream, avocados, coconut, coconut oil, red palm oil, olives, olive oil, nut oils, cod liver oil and liquid omega fatty acids, which are crucial to optimal health. Approximately 30-60% of your calories should come from these good sources of fat.

Carbohydrates should be your second fuel choice, because they will not provide sustained energy over a long period of time. Where fats can stoke a fire for a long period of time, carbohydrates are more like sticks of kindling—creating bursts of energy that fizzle after a short time. Avoid simple (poor quality) carbohydrates like soft drinks, doughnuts, candy, and chips. Focus on adding complex (good quality) carbohydrates to your diet. These include whole-wheat pasta, 100 percent whole grain bread, brown rice and sweet potatoes. Also include fruit, which is a source of simple (good quality) carbohydrates.

Keep in mind, however, that one of the common links between obesity, type-II diabetes and heart disease is the over-consumption of carbohydrates, which causes the body to over-produce the hormone insulin. Even “good carbs” eaten in excess can lead to health problems. The three keys to healthy carbohydrate consumption are:

  1. Quantity: Try to consume approximately
    80-100 grams per day.
  2. Quality: Eat organic carbohydrates
    whenever possible.
  3. Complexity: Focus on low-sugar
    complex and simple carbohydrates,
    which will be less likely to lead to long-
    term health problems.

Protein can also provide fuel as a last resort, but its main purpose is to build and repair the body. Great sources of protein include grass-fed beef, bison (buffalo), turkey, wild-caught fish, chicken, organic eggs (both yolk and white), raw dairy milk and cheeses, raw nuts and seeds, nut butters and tempeh (a fermented soy product). Try to eat approximately 40-60 grams of proteins per day.

Fueling your body well starts with paying attention to what you eat. Awareness doesn’t require any special equipment or purchases—just a little un-common sense! Do your own homework when it comes to your health. Skip the sticks and straw and build your nutritional house out of bricks. Through educated eating, you can change your eating habits…and change your life!

Dawn Ann Jameson
Nutritional Awareness Consultant

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