PROTEINS:

· Builds muscle tissue, producing cells and hormones, fighting infections, producing enzymes, and facilitates neurotransmitter activity.

· Complete Proteins contain all 23-25 amino acids, 9 being essential amino acids, which must be taken via diet. Animal meats, fish, poultry, milk, eggs, cheese, yogurt, soy beans, hemp seeds, and quinoa.

· Incomplete Proteins which are most vegetables and plant sources. However, combining rice and beans can make it “complete”.

FATS:

· Provides energy stores for the body, insulates body organs, promotes healthy cell function, regulates body temperature, maintains healthy skin and hair, acts as a buffer against certain diseases, enhances the flavor and texture of food to promote feeling of fullness, transports fat-soluble vitamins, and responsible for certain male hormones.

SATURATED FATS:

· Most likely to cause plaque buildup in the arteries and raises LDL (bad cholesterol)

· Increases chances of arthrosclerosis and coronary heart disease.

· Sources: certain meats, poultry, and eggs, full fat dairy products and tropical oils such as palm and coconut oils.

· Limit to 10% or less of total daily caloric intake.

TRANS FATS:

· Seriously detrimental to your health!

· Doesn’t occur naturally in animals or plants, so the body can’t break it down. It can be stored directly as fat.

POLYUNSATURATED :

· Part of omega-3/6 families

· Salmon, sardines, mackerel, flaxseed, safflower, and canola oils.

· Benefits are that it reduces blood clotting, lowers blood pressure, prevents irregular heartbeat, and lower triglycerides.

MONOUNSATURATED:

· Increases HDL (good cholesterol) and LDL

· Should be greatest portion of total fat intake

· Olive, peanut, sesame oils, nuts, and avocados

intro...

My name is Randy Hanes, and I have been a Fitness Trainer since 2006. First started with 24 Hour Fitness and fell in love! For once, I can share the same passion and love to the total aspect of Health and Fitness with others. Whats not to love....I can push people to their limits safely and effectively to reach just about any goal we can think of. We just have to have an open mind about new things and be consistent. Consistency is the key to our success in nutrition, exercise, stretching, and even the amount of quality rest!


I left 24 Hour Fitness on 8/08/08 and started my own business. I believe that being on my own I can make your quality of life better by focusing more on you and not to be pressured to make monthly quota's! I am not a salesman and don't sell cars. Only you can decide if you want to make a difference in your life and commit to my program. You will know when to accept and make the necessary changes to reach your goals. I know that my ideas will help guide and motivate you to be your very best.

Let’s start with the basics on Nutrition. The quality of Nutrition that we put in our bodies is the most important of all the aspects of Health and Fitness. Higher quality foods will allow our brain, body, and spirit to operate at“optimal performance”. This is very important for recovering, strength conditioning, gaining lean muscle mass, burning fat/cal’s, and even the amount of quality rest to name a few.

Three macronutrients are Carbohydrates, Proteins, and Fats. We will get to understand how they play a vital role in any goal you want to achieve.

CARBOHYDRATES:

· Provides energy to our body.

· Primarily fuels our brain, skeletal muscles, and the nervous system.

· Must be broken down to Glucose. (blood sugar)

· 2 types are Simple and Complex carbs.

· Monosaccharides (Simple Carb’s) are composed of 1-2 sugar molecules and converts rapidly into Glucose. Causing a jump in insulin levels if eaten excessively. Fruit sugars (fructose), Table sugars (sucrose), and milk sugars (galactose) are among the simple carb family. ( Fruits, sugars, syrups, honey, white bread and rice, etc)

· Polysaccharides (Complex carbs) are composed of 3 or more single sugar molecules linked together takes longer to break down and digest. Thus giving more available energy for a longer period of time with less insulin reaction. Aids weight management. Increases fiber intake to aid digestion, keeps sugar levels steady in bloodstream, and gives you the feeling of being full. (Whole-wheat/grains, brown rice, legumes, etc)

· Either type, if eaten excessively at one time can spike sugar levels in the bloodstream and produce insulin to store the extra sugar for later use.

· When not used and excessive eating continues, the body will store it for later use in the form of fat.

· Generally, opt for complex carbs and limit simple carbs/sugars to a minimum.

· 2 forms of fiber are soluble and insoluble. Soluble forms a gel, binding to fatty acids and prolonging emptying time in the stomach. Insoluble remains largely intact when it moves through the intestines so it’ll add bulk to your stool.

· Benefits of fiber are keeping sugar levels in bloodstream steady, regulates bowel movements which can help reduce the chance of colon cancer, and helps keep a healthier heart.