Wednesday, July 24, 2024

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No Junk Food: Eat Healthy to Stay Healthy

No junk food

Many people have come to me stating that they don’t eat junk food and yet can’t lose that extra body fat, what gives? Remember that excess calories from any source, regardless of their nature or quality, will be stored as adipose tissue.

Gram for gram (not by total weight) candy and broccoli have the same caloric value, but obviously, the greens bring rich nutrients along with those calories.

Common errors amongst some athletes are consuming too much protein, thinking that extra protein will miraculously grow muscle. In this example, too much of a good thing is hard on the liver, and this is a nutrient that cannot be stored, so the excess aminos are excreted in the urine, and the leftover calories are stored as body fat. Not the intended result.

On the other side of the coin, we have all heard about the guy that eats nothing but junk and doesn’t seem to put a pound on. Again, it is not so much the source that will dictate the amount of stored fat, but the volume and activity level. If the activity and metabolism exceed the junky intake, well, you do the math, it’s working in his favor. The question is, how long can that person maintain a healthy vehicle on the wrong fuel before clogging a filter?

Here is a rule of thumb on this one. If you want it, have it, be responsible and realize there is a price to pay for that extra chocolate dessert. Is it a lifestyle or a luxury? Lifestyles include treats regularly. Luxury is on special occasions only. It comes down to what you can afford to transact from your savings account. If you are craving that little piece of chocolate, go for it. Just be responsible with it. You are a person first, and there is nothing wrong with a little luxury, but if you are already living beyond your credit limit, well, you can’t afford that lifestyle without some consequences, nes pas?

Lets look closer at the rest of these macronutrients are, starting with the next most important and least understood of them, EFA’s or fats.

Golden Rule #1
Eat Fat! Fat is a nutrient, sugar isn’t.
This may surprise some, but one of the keys to a lean, Healthy Body is eating the right kind of lipids (fats). Essential fatty acids (EFA’s) come from the right types of lipids. There is a reason these are called primary, actually over a thousand reasons!

EFA’s must be available to the body for the body to burn or metabolize stored bodyfat freely as a fuel source.

EFA’s will increase your metabolism, slow down carbohydrate absorption, and, most importantly, regulate hormone production. EFA’s will also help with that satiated feeling, while excessive carbohydrates will only make you crave more of them.

Getting into the specifics of these chemical interactions are way beyond the scope of this publication but some more of the functions that EFA’s are responsible for include, proper thyroid production, cardiovascular and kidney system function, blood vessel dilation, clot formation, cell division, digestive system including stomach secretions, nervous system including neural circuits in the brain, reproductive system, thermoregulation, control of fluid pressures in the ear, eyes, and joints.

The list is endless as hormones, and other important metabolites are derived from EFA’s. These regulate just about every single bodily function. Suffice it to say that EFA’s are responsible for over 1,000 biochemical actions within the body! Reread that statement.

Now not just any `ole fat will do, it must be quality oils rich in linolenic and linoleic acids. These come from polyunsaturated lipids. Without them, the body senses a deficiency of these essential nutrients. It will produce more fat enzymes, intending to convert carbohydrates or protein into bodyfat, thus preventing the body from utilizing current body fat stores as energy. After all, why would the organization want to give up its stores if it wasn’t getting this nutrient in the first place? Think a moment about that.

Good lipids are oils and not fats. Fats tend to be solid at room temperature and provide only a small amount of nutritional value aside from caloric value. On the other hand, unsaturated oils are liquid at room temperature. Below are examples of various lipid sources. Note the percentages of EFA’s from the polyunsaturated sources, versus the monounsaturated sources and the full amounts.

Types of Fat by Percentage










Good oil choices

Flax Seed