Prime Body Nutrition

08/10/2024

Beans for breakfast, a common meal
In Europe, try a meal of beans for breakfast

We’ve known for decades that beans have an exceptionally low glycemic index.
When you eat lentils (or other legumes) for dinner, then you have better glycemic control at breakfast, even if you drink sugar water. Beans help moderate your blood sugar, not just during the meal you eat them, but even the next day. Why does this "second-meal effect" happen?

When we feed our good bacteria, they feed us back. The morning after eating a bean burrito for dinner, our gut bacteria are eating that same burrito. The byproducts the bacteria create from the beans may affect how our breakfast the next morning is digested.

When we eat whole plant foods, like fruits, vegetables, whole grains, and beans, along with nuts and seeds, our gut flora can take certain components in them (fiber and resistant starch) and produce short-chain fatty acids, which can set us up for the prevention of some diseases. Short-chain fatty acids, like butyrate, can help seal up a leaky gut, fight inflammation, prevent weight gain, improve insulin sensitivity, accelerate weight loss, and fight cancer.

Watch the videos “Beans and the Second-Meal Effect” at https://buff.ly/45GE2sg and “How to Cultivate a Healthy Gut Microbiome with Food” at https://buff.ly/45G2XvY.

How Not to Age is out now! Borrow a copy from your local library or order one today: https://buff.ly/48XNwiN

PMIDs: 6282105, 2844076, 7427377, 21957874, 16600933, 21475195

08/10/2024

Great read!

Between what you hear on TV and read in the news, eating well can seem like a real challenge. But it doesn't have to be.

08/10/2024

What's the biggest difference between performance nutrition and an everyday diet?

To start, nutrient timing becomes increasingly important as you progress through the stages of training.

When you first begin training, it’s as simple as cleaning up your diet, eating more fruits and veggies, and ensuring adequate protein and hydration.

But as you advance, nutrient availability pre-, post-, and intra-workout can make a basic workout much more effective.

As requested, I'm sharing a sample day to help those struggling with weight or performance. Remember, as you progress in the gym, your diet must progress too.

Need help understanding your specific nutrition? Feel free to reach out to me and schedule a free coaching call. In this 15-minute session, we’ll dissect your nutrition and identify the one step you may be missing!

Follow Prime Body Nutrition and enjoy a free nutrition call as a thank you for supporting the growth of our Facebook!

Call link:

https://calendar.app.google/iPn5Nvyj7GYCjh228

07/16/2024

With the newest research in protein arising, and higher levels showing changes in body composition even when over feeding I thought it was important to share about TEF- Thermogenic effect of food aka dietary -induced thermogenesis

What is TEF (thermogenic effect of food)

Simply put, different foods require different amounts of energy to be digested and processed by your body.

Factors that increase TEF
- macronutrients composition, protein burns 20- 30% carbohydrates have a moderate effect of 5-10 % and fats have a low effect 0-3%

-meal size, larger meals require more work to be done in the body speeding up the thermogenic effect of food, (stop the small bite snacking it os not serving your greater good)

- your body’s individual differences, age, muscle body composition, individual metabolic rate

Thermogenesis means for every 100 calories of protein consumed you burn 30 calories in digestion!

Food for thought 💭 : most American’s have a high fat diet, however for every 100 calories of fat you only but 3 calories in the digestive process

Eat your protein, honor your carbs, minimize your fats. While the list above is the breakdown of what thermogenesis is, there-is more to learn about this topic and ways for me to dissect each individuals need!

Things like food pairing, timing, dietary pattern tcan speed up the process,in essence; an individual plan can result on more calories burned simple due to the nature of your eating pattern and food choices.

Link for free consultations

https://calendar.app.google/iPn5Nvyj7GYCjh228

04/23/2024

Why are calories eaten in the morning less fattening than calories eaten in the evening? One reason calories consumed in the morning are less fattening

04/22/2024

Even just a single extra serving of fruits and vegetables per day is associated with lower bone fracture risk.

12/07/2023

Understanding Alcohol as a Macro,

Below are a few tracking strategies for optimal nutrition planning

Alcohol is often overlooked as a macronutrient, yet it contributes calories to our daily intake. While it's not classified as a carbohydrate, protein, or fat, understanding how to track it is crucial for those mindful of their nutritional goals.

1. Caloric Content:
- Alcohol provides 7 calories per gram, making it more energy-dense than both carbohydrates and proteins (4 calories per gram) but less so than fats (9 calories per gram).
- It's essential to account for alcohol calories, as excessive consumption can contribute to weight gain.

2. Tracking Alcohol as a Carb or Fat:
- Unlike carbs or fats, alcohol doesn't fit neatly into these categories. However, some individuals choose to consider it as part of their daily carb or fat intake.
- If tracking as a carbohydrate, be aware that alcohol doesn't have the same impact on blood sugar as typical carbs. It's metabolized differently, affecting the body's energy balance.

3. Effects on Macronutrient Utilization:
- Consuming alcohol can impact the body's ability to burn fat for energy. When alcohol is present, the body prioritizes its metabolism, potentially leading to increased fat storage.


4. While tracking alcohol is important for nutritional awareness, moderation is crucial. Excessive alcohol intake has various health risks and can hinder fitness and weight management goals.

5. Aim to include alcohol in your overall caloric budget and prioritize nutrient-dense foods to meet your nutritional needs.

6. Balancing alcohol intake with a well-rounded diet is essential for overall health. Ensure you're meeting your protein, vitamin, and mineral needs.

In conclusion, while alcohol doesn't fit neatly into traditional macronutrient categories, being mindful of its caloric content and impact on metabolism is key for those tracking their nutrition. Approach alcohol consumption with moderation and consider its effects on your overall macronutrient distribution for a balanced and informed approach to your dietary choices.

07/28/2023

Great read

We used to know fiber only for its role in bulking up stool and improving regular bowel movements. However, our understanding of fiber has expanded. Gut flora digest fiber and use it to make short-chain fatty acids, which have a number of health-promoting effects, such as inhibiting the growth of bad bacteria, increasing absorption of minerals (specifically, calcium), improving insulin sensitivity, and lowering colon cancer risk.

While fiber has a number of health benefits, some of the effects associated with the intake of dietary fiber in plants may actually be due to the presence of these polyphenols, a class of phytonutrients. So, it isn’t enough to just add a fiber supplement; we lose out on the benefits of eating the whole fruit when we just drink juice. Watch the video "Juicing Removes More Than Just Fiber” https://bit.ly/2qFGw8F and “How to Become a F***l Transplant Super Donor“ at https://bit.ly/3gAzhpd to learn more.

04/14/2023

Thanks to everyone who joined in on our zoom call.

03/03/2023

Blueberries 🫐 strawberries 🍓 oh my!

Berries are the most healthful fruits, due in part to their pigments, and are second only to herbs and spices as the most antioxidant-packed food category. As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and exceed 50 times more than animal-based foods.

Blueberries can significantly improve cognitive performance within hours of consumption, and the more berries, the better. The consumption of blueberries and strawberries is associated with delayed cognitive aging by as much as two and a half years—thought to be because of brain-localizing anthocyanin phytonutrients, as shown on functional MRI scans.

Some of the metabolites of blueberries peak in the bloodstream within an hour, but others ramp up more slowly, especially if the berries have to make it all the way down into the colon. A day later, we may still be experiencing berry benefits as our gut bacteria continue to churn out goodies that get absorbed back into our system. Eating blueberries can feed our good bacteria. It’s like taking a natural probiotic: a win-win all around.

If you eat blueberries week after week, you also get chronic benefits, such as reduced artery stiffness and a boost in your natural killer cells, which are one of your body’s natural first lines of defense against viral infections and cancer.

To learn more and see study references, check out the following pages on NutritionFacts.org:
"Benefits of Blueberries for the Brain" at http://bit.ly/2l5GumS
"How to Slow Brain Aging by Two Years" at http://bit.ly/2rI2WVZ
"Benefits of Blueberries for Artery Function" at https://bit.ly/2MemEmF
Berries Topic Page at https://nutritionfacts.org/topics/berries/

03/03/2023

Prime Body Nutrition, join for a zoom info session

When:
Tuesday March 6th

What will you learn?
- what are macros
- how individual nutrition planning works
- what is the Prime group nutrition program
- how to implement diet and lifestyle habits

Meet up via zoom
*link will be sent to those who register below!

www.faithleenutrition.com

08/19/2022

Kids need fuel for performance! If your kids are active after school read below to learn snack options!

A planned after-school snack is one way to help kids achieve nutritional goals. But a snack is only as good for your kids as you make it.