LIFESTYLE
BBK NUTRITIONAL TIPS
Eating healthy is not as challenging as most people think. It begins with reshaping your relationship with food. Portion control and eating at least three well balanced meals a day is one of the easiest ways to get out of a "food funk". Below is an easy to read chart of suggested foods along with some insight to the carbs, protein and the importance of drinking water.
| PROTEIN | COMPLEX CARBS | VEGETABLES {Fibrous Carbs} |
FRUITS {Simple Carbs} |
|---|---|---|---|
| Chicken Breast Ground Chicken Turkey Breast Ground Turkey Lean Beef Cod Fish Tuna Orange Roughy Salmon Scallops Swordfish Halibut Tilapia Sausage Egg Whites Tofu Lentils Soy |
Brown Rice Potatoes Oatmeal Grits Beans Popcorn Rice Cakes Cereal {as listed} Total Fiber One All Bran Special K Kashi Go Lean |
Asparagus Bean Sprouts Broccoli Cabbage Collards/Turnips Carrots {Juice} Cauliflower Celery Cucumbers Eggplant Green Beans Lettuce Mushrooms Onions Peppers Radishes Scallions Spinach Squash Zucchini {Steamed or Raw} |
Apple Banana Berries Cherries Grapefruit Kiwi Melon Nectarine Orange Peach Pineapple Plum Strawberries {Fresh} |
| For more information on meal plans, email Info@BodyByKariim.com | |||
THE IMPORTANCE OF PROTEIN
Protein is an important component of every cell in the human body. Hair and nails are made predominantly of protein. Your body uses it to build and repair tissues as well as to make enzymes, hormones and other critical body chemicals. Protein is essentially important for building lean muscle in your workouts as well.
Foods from animal sources provide complete proteins that contain all the essential amino acids. Beans, peas and nuts also contain proteins but are considered incomplete proteins as they lack certain amino acids. In order to make a complete protein, you must combine them with a grain, seed, or vegetable. For example: corn and beans or beans and brown rice.
THE IMPORTANCE OF DRINKING WATER
| POSITIVE EFFECTS ON THE BODY | NEGATIVE EFFECTS FROM LACK OF WATER |
|---|---|
| Transports nutrients and oxygen into cells Helps increase metabolism Regulates body temperature Naturally detoxifies body Protects vital organs |
Constipation Kidney Problems {Possible Kidney Failure} Dry Skin Muscle Cramps Irregular Blood Pressure |
THE CARB COMPLEX
As part of a well-balanced meal plan, the main source of carbohydrates consumed should come from Complex Carbs and natural sugars. What does that REALLY mean? Kariim + Laquisha removed all the health jargon and trendy terms to outline the basics below.
Complex Carbohydrates
Complex Carbs are a combination of fiber and starches found in unprocessed or unrefined grains, containing high levels of vitamins and minerals. They are considered slow digesting carbs which keep blood sugar under control and provide long lasting energy. Eating foods high in fiber will satisfy your appetite and curb the tendency to over eat. Rich sources of complex carbs can be easily found and incorporated into your meal plan with fresh vegetables, whole grains, and beans.
Simple Carbohydrates
Simple Carbs are fast digesting and broken down very quickly by the body and burned for energy. Simple carbs can be found in fruits, milk and dairy products. However, they are also a staple in processed and refined sugars like candy, table sugar and soft drinks.