Nutrient Dense vs. Nutrient Poor ( part IV)

joycethumbNo doubt calories give you energy, but the wrong foods can be nothing but empty calories that end up in the wrong places.

Nutrient density gives you the most nutrients for the least amount of calories. Simply put, the ratio of nutrients to calories.

Nutrient-dense foods are rich in vitamins, minerals, phytochemicals and antioxidants – and are low in calories.

For the best guideline refer to the “Aggregate Nutrient Density Index”.  ANDI is a scoring system that rates foods on scale from 1 to 1000 based on nutrient content.

The higher the score, the more nutrient-dense and healthy the food.

Just to give you an idea Kale & Swiss Chard top the chart with 1000 points.
Spinach 707
Cauliflower 315
Basil 518
Blackberries 171
Apples 53
Salmon 34
Ground beef (85%) lean  21
Cola  1 measley point – why bother :(

No foods are more nutrient dense than whole, organically-grown foods. The reason is simple: nothing is contained in a fresh, whole organic food that doesn’t need to be there.

Energy dense & nutrient poor aka junk food = empty calories

The secret is …eat the greatest quantity of the foods with the highest micronutrient scores, and lesser amounts of foods with lower scores.

It seems the Veggies would give you the most power for your punch!

So you can see, it’s not just about calories but what’s in those calories that makes the difference.

Are you getting the whole picture yet?

Stay tuned for another tip …

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Are you eating right for YOUR Body Type? (part III)

Different body types have different requirements and this is where it gets tricky

The trick is this..knowing YOUR body type

Diets based on the same amount of calories, but different proportions of fat, protein and carbohydrates, result in different amounts of weight loss depending on your body type

Here are the body types:

Ectomorph – thin skinny limbs- endurance exercise

Mesomorph – Naturally muscular & athletic – bodybuilding/relative strength exercise

Endomorph –Naturally broad & thick – Absolute strength exercise

Yes you can belong to 2 categories &  you can be a combination type.

Ever wonder why some people can eat all day long whatever they want and load on the carbs with no sight of FAT near by?

By knowing your body type you can curve your nutrition and work with your system instead of trying to fight that FAT : (

For example, an ectomorph can eat tons of carbs without a hint a fat showing up.

A mesomorph, would have to balance between protein, carbs & fats almost equally.

And an endomorph, will have to eat a substantially higher dosage of healthy fats to lose weight.

As you can see like an orange cant be a banana and vice versa, neither can you.  This is your genetic disposition and if you are born this way you will stay this way.

However, what you CAN do is sculpt  yourself into the best fruit in your bunch.

Until the next…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Calories Do Count BUT…(part II)

jefitthumb2A calorie is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celcius.

But is a calorie a calorie? what I mean is are all calories created equally… the answer is a very loud  resounding NoooOOOO!!!!

Carbohydrates and protein have 4 calories per gram, while fats have more than twice as much — an entire 9 calories per gram. Alcohol weighs in at 7 calories per gram.

And depending on the time of day that you consume each one or the amounts of one over the other can effect your overall ability to gain or lose weight depending on your goals.

So rather than obsessing about how many calories are in each piece of food, consider the food source and the amount of nutrients it delivers to your body and the time of day that you eat that source.

Keep in mind, your body only uses what it needs and the rest will be stored as FAT : (

Which brings up another point YOUR BODY TYPE.

Different body types have different requirements and this is where it gets tricky…

Diets based on the same amount of calories, but different proportions of fat, protein and carbohydrates, result in different amounts of weight loss depending on your body type

But just to give you an idea of how many calories are in any given food

This link can provide some helpful info on calorie counting…

http://nutritiondata.self.com

still more on this picture stay tuned…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer