Hello, everyone. I could not be more excited about this extra newsletter. This is the first of my special Thursday newsletter. I hope all is well with you and yours. This letter will post parts of my upcoming eBook, which I am not sure of the name yet. Although I talk about young adults, it is never too late to start caring for yourself this way. I have been using the natural remedies and taking lots of vitamins. I started at 60. I found a new oil I love besides Olive Oil—Avocado Oil. It is tasty, and I love sautéing food with it.
After my chapter, I will post quotes and newsletters I love and believe you will, too.
Chapter 2: The Basics of Nutrition and Dieting
Macronutrients: Carbohydrates, Proteins, and Fats
In pursuing a healthy lifestyle, it is crucial to understand the role macronutrients play in nourishing our bodies and transforming our lives. Macronutrients - carbohydrates, proteins, and fats - are the vital components of a balanced diet that provide energy and support various bodily functions. As health-conscious younger adults, a comprehensive understanding of these macronutrients is critical to achieving our weight loss and wellness goals.
Carbohydrates are our body's primary source of energy. They are found in grains, fruits, vegetables, and legumes. However, not all carbohydrates are created equal. Focusing on complex carbohydrates, such as whole grains and fibrous fruits and vegetables, is essential as they provide sustained energy and keep us fuller for longer. On the other hand, simple carbohydrates like refined sugars and processed foods should be consumed in moderation, as they can lead to energy crashes and weight gain. Sugars and processed foods should be eliminated, but we know how hard that can be. Try using honey and other substitutes as sugar. But not artificial sweeteners.
Proteins are the building blocks of our bodies. They repair and build tissues, support immune function, and produce enzymes and hormones. Lean protein sources, such as poultry, fish, tofu, and legumes, should be incorporated into our meals to enhance muscle growth, aid in weight loss, and promote overall health. Additionally, plant-based protein options like quinoa and hemp seeds provide essential amino acids and are suitable alternatives for those following a vegetarian or vegan lifestyle. If you are a vegan, you must have some protein, or you will become iron deficient. Try using molasses if your iron goes down.
Contrary to popular belief, fats are not our enemies. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are essential for hormone regulation, brain health, and the absorption of fat-soluble vitamins. Incorporating these fats into our diet can help us feel satiated, reduce cravings, and improve our body composition. But these fats are not to be over-eaten either. They can cause weight gain. However, it is crucial to limit the consumption of saturated and trans fats found in processed and fried foods, as they can increase the risk of heart disease and negatively impact our overall health.
Finding the right balance of macronutrients is critical to achieving our health and weight loss goals. While the ideal ratio may vary for each individual, a good starting point is to allocate approximately 45-65% of our daily calories to carbohydrates, 10-35% to protein, and 20-35% to fats. However, it is essential to note that these percentages can be adjusted based on personal preferences, activity levels, and specific health conditions.
By embracing a conscious approach to eating and understanding the importance of macronutrients, we can nourish our bodies, transform our lives, and achieve excellent health. Remember, it's not just about the numbers on the scale but also about nourishing our bodies with the right combination of carbohydrates, proteins, and fats for sustained energy, enhanced well-being, and a healthy, vibrant life. Everything is about balance.
Welcome to Jean’s Book Corner. I would love to share some favorite posts, quotes, or books here.
Treat food like medicine, or medicine will be your food. By a Maltese woman, as quoted by Shelly Roberts.
Here is Shelly’s Substack with inspiration for our behaviors. I love what she says about our thoughts, feelings, and behaviors.
I love this substack. It fits with what I have learned about food and the industry. This substack is worth subscribing to. Read ‘Manifesto for Slaying of the Food Giants’.
Here is someone I owe her books and Substack to learning how to brand yourself and monetize your products. She is upfront and easy to learn from. Her new book is ‘The Personal Brand Studio’.
Here is a link to her book. I get a small commission, but I only promote products I believe in. All of her books and her Substack have a learning experience Gumroad.com. Her Substack is worth subscribing to.
This is brilliant Jean, I love the simple and sound advice in your 1st Book Corner. Sometimes we overcomplicate things but this was spot on!
Thanks for the mention 💖
I’m a big fan of Veronica’s books and Substack too 🌳🍋
Hi Jean, Great, sound advice about carbs – so often they get demonised!! And thanks for the shout out!!