{"id":3731,"date":"2011-09-02T21:57:20","date_gmt":"2011-09-03T01:57:20","guid":{"rendered":"http:\/\/bodynsoil.com\/blog\/?p=3731"},"modified":"2023-06-07T14:32:57","modified_gmt":"2023-06-07T18:32:57","slug":"nutrition-series-the-basics","status":"publish","type":"post","link":"https:\/\/bodynsoil.com\/blog\/2011\/09\/nutrition-series-the-basics\/","title":{"rendered":"The Basics of Nutrition"},"content":{"rendered":"<h3 style=\"text-align: center;\">The Basics of Nutrition<\/h3>\n<p>The most commonly asked question for a health coach would be the basics of nutrition. Health, fitness and food choices are some of the most written about topics, often with conflicting or confusing terminology. I&#8217;m hoping to break nutrition down so you can make the best choices for you and your family.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/i0.wp.com\/s-media-cache-ak0.pinimg.com\/736x\/3e\/c9\/bd\/3ec9bd2441962b5e2d8410c87a97cecb.jpg?resize=315%2C221&#038;ssl=1\" alt=\"abs and nutrition\" width=\"315\" height=\"221\" \/><\/p>\n<p>Nutrition is more than the foods we eat and how much.<\/p>\n<ul>\n<li><strong>Macro-nutrients:<\/strong> carbohydrates, proteins, and fats the most talked about.<\/li>\n<li><strong> Micro-nutrients:<\/strong> vitamins and minerals.<\/li>\n<li><strong>Water<\/strong>: our body is between 60 to 80% water, depending on the organ.<\/li>\n<\/ul>\n<p>Let&#8217;s start with macro-nutrients before delving deeper.<\/p>\n<p><strong>There are three types of macro-nutrients that are derived from the foods we eat:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/bodynsoil.com\/blog\/2013\/09\/nutrition-series-simple-vs-complex-carbohydrates\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Carbohydrates<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/bodynsoil.com\/blog\/2011\/11\/nutrition-series-proteins\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Proteins<\/strong><\/a><\/li>\n<li><strong>Fats<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Carbohydrates <\/strong>are turned into glucose and used as energy. Small amounts are stored in your muscle and liver as glycogen, unused portions are stored as body fat. The type of carbohydrate consumed determines the speed of breakdown and how fast they enter the blood stream. Carbs, are they are commonly called, are composed of sugars and fibers. Example would be: fruits, breads, pastas, beans, potatoes, vegetables, bran, rice, grains, cereals, and sweets, etc.\u00a0 1 gram = 4 calories and every gram of carbohydrate stored also stores between 2-3 grams of water. This water to carbohydrate storage plays a role in low carb diets, more on that later.<\/li>\n<\/ul>\n<ul>\n<li><strong>Protein<\/strong> breaks down into amino acids and used to: build muscle, form bone, grow hair\/nails, creating new blood cells, for antibodies, form enzymes, and a transport mechanism. Certain amino acids can be burned as fuel by the muscle or converted by the liver but isn&#8217;t an efficient energy source.\u00a0 Can be found in: Beef, poultry, pork, eggs, fish, cheese, beans, dairy etc 1 gram= 4 calories<\/li>\n<\/ul>\n<ul>\n<li><strong>Fats<\/strong> break down into fatty acids, your body uses them to produce hormones like estrogen and testosterone and for absorbing nutrients like vitamin A, D, E and K plus Beta Carotene. Fats also help keep your joints lubricated and can also be burned as energy. Fats have a long digestion process and require a carb unit before entering the blood stream. Adding 1 unit of carbohydrates to 3 units of fatty acid forms a triglyceride. Found in: Nuts, oils, butters, lard, animal products, processed foods etc. 1 gram = 9 calories<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Metabolism<\/strong> is the actual use\/burning of the food nutrients your body has broken down and utilized as a fuel source. People with fast metabolisms convert nutrients into fuel faster than those who have slower metabolisms. When your body needs fuel to complete any task from breathing, pumping blood, running or exercising it metabolizes fuel sources for energy. To do this a series of chemical reactions occur, changing these molecules of glucose, amino acids or fatty acids into energy, this can take place anywhere within your body.<\/p>\n<p><strong>When muscle is working and in need of energy, the only fuel it can use is glucose, which it gets directly from digested carbohydrate in the blood, stored in muscle or liver as glycogen or by converting it from digested proteins and fats. \u00a0To use the glycogen stored in muscle the body needs to convert it back to glucose using enzymes, called glycolysis.<\/strong><\/p>\n<p>Your body determines what fuel to use, and when, also, which hormones are produced by which glands.\u00a0 Hormones regulate the anabolic (building) and catabolic (breaking down) of tissues. Both the building and breakdown are important as it ensures old cells are carried away and replaced with the new and improved cells we\u2019ve worked to create.\u00a0 This tear down and rebuilding happens all day long, which is why it is good to eat well, at regular intervals, to keep feeding these processes, exercise helps keep these systems working at their highest potential. \u00a0Hormones work together to help signal hunger, fullness and the need to repair, breakdown or build up tissue.<\/p>\n<p>For more information on the of nutrition, please see the following<\/p>\n<ul>\n<li><a href=\"https:\/\/bodynsoil.com\/blog\/2011\/05\/quick-reference-guide-to-visualizing-serving-size\/\" target=\"_blank\" rel=\"noopener noreferrer\">Reference guide to serving size.<\/a><\/li>\n<li><a href=\"https:\/\/bodynsoil.com\/blog\/?p=1520&amp;preview=true\" target=\"_blank\" rel=\"noopener noreferrer\">Eating before and after a workout<\/a><\/li>\n<li><a href=\"https:\/\/bodynsoil.com\/blog\/2016\/04\/workout-nutrition-based-on-bodytype\/\" target=\"_blank\" rel=\"noopener noreferrer\">Workout nutrition based on Body Type<\/a><\/li>\n<li><a href=\"https:\/\/bodynsoil.com\/blog\/2010\/01\/what-i-tell-people-just-starting-and-looking-for-advice-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">Workout nutrition 101<\/a><\/li>\n<li>TDEE Calculator to decide how many calories your body needs daily<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<blockquote class=\"shadow_flat\"><p>This is the first part in a series, I enjoy sharing this information with you. The way our body processes nutrients happens automatically and most often we don\u2019t take time to appreciate the complexity of this system and the amazing things our body can do, each day is a gift it given to us.<\/p>\n<p>Future posts will focus on:<\/p>\n<ul>\n<li>Micro nutrients; Vitamins and Minerals<\/li>\n<li>Fiber and it&#8217;s role in good health<\/li>\n<li>Water and why it&#8217;s key<\/li>\n<li>Which fats are best and why<\/li>\n<li>Eating styles and various plans<\/li>\n<li>Eating for life and sport<\/li>\n<\/ul>\n<p>What topics interest you most and which would you like more information on?<\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Explaining basic terminology for Carbohydrates, Proteins, and Fats with links to further resources relating to nutrition..<\/p>\n","protected":false},"author":8,"featured_media":3743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[172],"tags":[642,643,771,967,896],"class_list":["post-3731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-basic","tag-beginner","tag-macronutrients","tag-nutrient","tag-timing"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2011\/09\/137854272_57cf0c6338.jpg?fit=207%2C143&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p1qEFP-Yb","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":3752,"url":"https:\/\/bodynsoil.com\/blog\/2011\/09\/nutrition-series-carbohydrates-for-energy\/","url_meta":{"origin":3731,"position":0},"title":"Nutrition Series: Carbohydrate Energy","author":"Bodynsoil","date":"September 7, 2011","format":false,"excerpt":"Nutrition Series: Carbohydrate Energy Of all three macro-nutrients: carbohydrates, proteins, and fats; carbohydrates are the most misunderstood, and easily confused. \u00a0 via: Choose my plate There are many reasons for the confusion, just comparing: The Government's\u00a0 ChooseMyplate lists: fruits, vegetables, grains, protein, dairy, and oils; to Known macro nutrients: Carbohydrates,\u2026","rel":"","context":"In &quot;Learning&quot;","block_context":{"text":"Learning","link":"https:\/\/bodynsoil.com\/blog\/category\/learning\/"},"img":{"alt_text":"Choose my plate carbohydrate energy","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2011\/09\/choosemyplate-1024x407.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1588,"url":"https:\/\/bodynsoil.com\/blog\/2010\/01\/what-i-tell-people-just-starting-and-looking-for-advice-2\/","url_meta":{"origin":3731,"position":1},"title":"Beginning Nutrition: Just starting &#038; looking for advice","author":"Bodynsoil","date":"January 10, 2010","format":false,"excerpt":"When first starting out on the road to good health, trying to figure out your nutrition, it is helpful to create a nutrition journal. Keeping track of your calorie intake is a great way to get a better idea about what you are eating.\u00a0 I have always gone back to\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":1520,"url":"https:\/\/bodynsoil.com\/blog\/2009\/08\/pre-and-post-workout-nutrition-2\/","url_meta":{"origin":3731,"position":2},"title":"Pre and Post Workout Nutrition","author":"Bodynsoil","date":"August 26, 2009","format":false,"excerpt":"Pre\/Post Workout Nutrition Right out of the box we'll talk about \"When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. And you guessed it, carbohydrates come into play here. Refined carbs (such\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3780,"url":"https:\/\/bodynsoil.com\/blog\/2013\/09\/nutrition-series-simple-vs-complex-carbohydrates\/","url_meta":{"origin":3731,"position":3},"title":"Nutrition Series: Simple vs. Complex Carbohydrates","author":"Bodynsoil","date":"September 2, 2013","format":false,"excerpt":"Nutrition Series: Simple vs. Complex Carbohydrates There is a lot confusion regarding the term: simple and complex carbohydrates. How do you know which is which as the terms aren't indicative how quickly they are digested, metabolized, and absorbed or even the nutritional value of carbohydrates. The confusion lies in how\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"Understanding Carbs Via http:\/\/www.diabetes.org\/","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2013\/09\/understandingcarbs-365x285.jpg?fit=365%2C234&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6764,"url":"https:\/\/bodynsoil.com\/blog\/2014\/12\/math-macro-tracking\/","url_meta":{"origin":3731,"position":4},"title":"The Math of Macro Tracking","author":"Bodynsoil","date":"December 3, 2014","format":false,"excerpt":"The Math of Macro Tracking Macro Tracking has a tetris effect, it can be as mesmerizing. I typically base my eating on my height, weight, and activity level. The easiest way I've found it to use a food tracker, pick one that syncs with a wider variety of aps. [bctt\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":3906,"url":"https:\/\/bodynsoil.com\/blog\/2011\/11\/nutrition-series-proteins\/","url_meta":{"origin":3731,"position":5},"title":"Nutrition Series: All you need to know about Proteins","author":"Bodynsoil","date":"November 8, 2011","format":false,"excerpt":"People involved in health and fitness are familiar with nutrition and proteins and all that they do. It would be hard to pick up, or read, anything related to fitness without seeing an article or advertisement about the benefits of consuming protein and making workout gains. 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