Fresh Fruit Works – Fresh Fruit Works For Healthy Life

I’m often asked “What is the best thing to eat… for breakfast? For dinner? After my workout? Before my workout? To lose fat? To gain muscle? To gain energy? To lower my cholesterol?” It’s a universal question to which there can be as many answers as there are stars in the universe. Yet the answer is actually quite basic. While there is no such thing as a one-size-fits-all eating plan, there are four simple components that make up a balanced meal and should be included in every meal plan regardless of your goal.

What to Eat:
Protein, Vegetables, Complex Carbohydrates, and Fat. It’s as simple as picking one item from each category… Really!
With an answer so simple, it’s bound to be followed with a few more questions such as: “Do I really need to eat these things together? Why?”

Why to Eat These 4 Things Together:
These four elements are essential macronutrients our bodies need to function. When eaten together at the proper time and in the proper ratios, these nutrients create a synergistic effect within the body. What this means is that all four elements work together, like a team, to create optimal nutrient absorption, increased energy, increased metabolism, and effective digestion. Additionally, when consumed together the thermic effect on food is increased; meaning the energy expenditure (calories burned) from that meal is greater. When these macronutrients are consumed separately, blood sugar imbalances are common, fat storage is more likely, and energy levels are decreased.

This list explains what to eat and why these macronutrients work together during digestion:

1. WHAT: Protein-Choose organic, free-range, cage-free, grass-fed, and no hormone added sources whenever possible. Optimal protein choices include: chicken & turkey breast, eggs, cold water fish like salmon, halibut, and tuna, whey protein, feta/goat cheese, and shellfish.

WHY: Protein is one of the harder macronutrients for the body to digest, oftentimes burning more calories than it contributes. Lean protein is needed to help to build & repair lean muscle and soft tissues. It is a key component in satiety helping you to feel fuller sooner.

2. WHAT: Vegetables (high-fiber, non-starchy) -Try to add a variety of colors but when in doubt, eat green. Take advantage of fresh seasonal vegetables whenever possible or opt for flash frozen for out of season favorites. Optimal non-starchy vegetable choices include: Brussels sprouts, collard greens, asparagus, bell peppers (red, yellow, green), spinach, bean sprouts, broccoli, onions, tomatoes, and zucchini.

WHY: Vegetables provide a good source of fiber to aid in digestion. The fiber provides bulk, helping to keep the portion sizes of the other macronutrients within healthy limits. Vegetables also provide phytonutrients like carotenoids, flavonoids, and isoflavones. Among many benefits, the phytonutrients in plants and their skins help the body function properly, boost the immune system, and protect the arteries.

3. WHAT: Complex Carbohydrate (high fiber, starchy) -Often thought of as only whole grains, there are fresh fruits and veggies also included in this category that have a greater effect on the blood sugar than those listed in the previous category. Optimal high-fiber starchy carbohydrate choices include: winter squash (pumpkin, butternut, acorn), legumes, beans, peas, hummus, brown rice, rye, sprouted grain bread (Ezekiel), sweet potato, steel cut oats, apples, berries, oranges, and pears.

WHY: If our bodies were a car, the complex carbohydrates would be the high-octane gasoline for all functions of the body. Easily digested and a readily available fuel source, complex carbohydrates are needed to aid the body with the break down of the slower-digesting macronutrients in fat and protein.

4. WHAT: Fat-Always choose organic and unprocessed natural sources. Avoid hydrogenated and trans-fats at all costs. Optimal fat choices include: raw nuts & seeds, olives & olive oil, coconut milk & coconut oil, fresh ground flaxseed meal, flaxseed oil, chia seeds, and avocado.

WHY: Fat stabilizes blood sugar levels by balancing the absorption of carbohydrates into the bloodstream and it is required for the absorption of fat-soluble vitamins K, A, D, & E. Essential fatty acids (EFA’s) can not be provided by the body and must therefore be consumed from the diet. Essential dietary fats are needed for proper functioning of the nervous & endocrine systems which have a direct impact on hormonal regulation effecting hunger as well as food cravings. Dietary fat is essential for proper weight maintenance by supplying the body with the essential fat it needs, allowing the body to release the fat from body fat stores.

So what does a meal with these 4 components look like?

-2 scrambled organic free-range eggs (protein), with a cup of sautéed bell peppers & onions (vegetables), topped with 2 slices of avocado (fat), and one slice of Ezekiel sprouted grain toast (complex
carbohydrate) on the side.

-3 ounces of grilled chicken breast (protein), over a bed of baby greens with onion, bell pepper, tomato (vegetables), shaved carrots (complex carbohydrate), 1 Tablespoon of walnut pieces (fat), drizzled with fresh lemon juice and cracked pepper.

-3 ounces of grilled salmon (protein) topped with a tablespoon of homemade organic lemon butter (fat), 1 cup of fresh organic steamed broccoli (vegetable), and cup of steamed brown rice (complex carbohydrate).

Try eating balanced meals with these four components and see for yourself the increased energy, increased metabolism, and craving control. It will change the way you think about what you eat and why.