Not all carbs are bad, but what you're eating most probably is. TOP
Despite it's ridiculous simplicity, it really is all about balance. TOP
Fat is good...well, some of it is.
Omega-3 fatty acids are an integral part of healthy eating and unfortunately a major missing ingredient in most western diets. The oils are naturally occurring in cold-water fish such as sardines, tuna, and salmon, but also in walnuts, flax seeds and canola oil. These oils help fight heart disease, cancer, rheumatoid arthritis and memory loss, as well as activating leptin, the hormone that turns fat-storing cells into fat-burning cells. Essential oils also help stabilize blood sugar, improve insulin sensitivity, cut cravings and boost energy, not to mention diminishing the amount of artery-clogging fat in the bloodstream, resulting in improved circulation.
I try to make fish at least once a week and sprinkle flax seeds on every salad I eat. They give it a nice crunch and are also loaded with fiber. I also keep a couple bags of nuts in the freezer for snacking. The cold makes them extra crunchy and tasty.
Despite incorporating various types of fish and nuts into my diet, I find it difficult to insure I am getting enough of these oils solely in my food, so I take a supplement. I researched all the different brands out there and a lot of them have high levels of oil but require up to 8 capsules a day, which is not realistic in my book. I went with NOW Omega 3-6-9 1000mg softgels. Taking 2 capsules once a day gives you a weekly intake of 9800mgs, or 9.8 grams - right in the middle of the recommended (by most experts) weekly intake of 7-11 grams. TOP
Supplements are important, no matter how well you plan your meals.
Although Amino acids have become famous as fuel for body-builders on a quest to be huge, they are also a staple item in the quest for weight loss and overall physical health. Amino acids - particularly L-tyrosine, L-carnitine, L-cysteine and L-lysine - work hand-in-hand to improve your liverís ability to convert food and fat into energy. The result is a higher metabolic rate and more energy. Unfortunately, these acids are often among the missing when it comes to the nutritional elements in most American diets, because they are destroyed by food processing and cooking methods. The good news is that because natural sources of amino acids are protein and dairy products which we generally eat a lot of, most of us are not terribly deficient.
One source I found claimed you should get 500mgs a day of each of those 4 amino acids. As I mentioned before, I am not one for taking anything more than once a day- be it a tablet, syrup, whatever - and after spending what felt like an hour at the heath food store, reading labels, I decided on KAL Absolute Amino Supplements. Itís nowhere close to the 500mgs of those 4, but it contains various amounts of 19 different amino acids, and the point here is to supplement, not get all of your required dose from a tablet! The recommended serving on the bottle is 2 tabs immediately after exercising or before bed, so thatís what Iíve been doing.