Micronutrients


Micronutrients are the vitamins and minerals that the body requires in small amounts to function optimally. To ensure you get adequate micronutrients from your diet make sure you eat a variety of vegetables, fruit, meat and fish.

 

Supplements (e.g. vitamins, green powders) can be taken if you diet is lacking particular vitamins or minerals.

 

This is what the major vitamins and minerals do:

 

Vitamin A – sometimes called Retinol has a few jobs which include helping Vision in darkness, keeping the skin and membranes healthy and supporting your immune system.

Vitamin A can be converted from foods high in Beta-Carotene.

 

Vitamin B – there are 8 types of vitamin B! B vitamins in general are responsible for energy production from food and supporting the nervous system and helping the body produce healthy blood cells.

 

Vitamin C – helps to protect cells and maintains everything from healthy skin to bones! It’s also super important for helping with inflammation and healing!

 

Vitamin D – keeps bones, muscles, teeth and mood healthy! Vitamin D is super important for this! Try to get as much UVA protected sunlight as possible and in the winter check your mood to see if a supplement might be needed!

 

Vitamin E – again for healthy skin hair and eyes and to support our immune system!

 

Vitamin K – needed for blood clotting and bone health!

 

Minerals – these include calcium, magnesium, Iodine, selenium and other trace minerals we need in tiny quantities. Calcium is great for bone health and detoxification! Magnesium for relaxation and cell hydration improving recovery, Iodine and selenium for thyroid health and things like chromium for blood sugar!

 

When adding vitamins and minerals decide carefully. Multi-vitamins are convenient but often contain more than our recommended daily amount of some of these which can cause imbalances. I would suggest focusing on a nutrient rich diet full of colour and varied sources of proteins fats and carbs and reviewing your energy levels! Then discuss with a nutritional or healthcare practitioner!

 

Nutrition Essentials


Calories (Kcal): These are units of energy given to food that our body needs in order to function. Your daily calorie need is dictated by your individual body type, genetics and daily energy expenditure. To lose weight a calorie deficit is needed. 

 

Macronutrients: There are 3 macronutrients required for energy, growth, repair and bodily functions and these are protein, carbohydrates and fat. The suggested amounts of how much of each macronutrient you should eat each meal will be given to you on your Nutrition Plan. 

 

Protein: Protein is made up of amino acids which are the building blocks of tissue within the body and are crucial if you want to build or retain muscle and lose fat. Typically the more muscle you have the higher your metabolic rate will be, so it is essential to eat sufficient protein from a variety of foods (e.g. quality meats, fish, eggs, whey).

 

Carbohydrates: Carbohydrates provide fuel for our bodies to function and train at higher intensities. In this plan we recommend eating complex carbohydrates (e.g. potatoes, rice, oats) that will keep your blood sugar and energy levels more stable throughout the day rather than eating simple carbohydrates (e.g sugary or proceessed food).

 

Fats: Fats are essential for health. They help absorb fat soluble vitamins, protect cell membranes, protect our organs, reduce inflammation and help produce hormones. We recommend consuming monounsaturated & polyunsaturated fats, which are high in omega 3 and 6 (e.g. nut/seed/olive oils, nuts, avocados, oily fish), and a small amount of saturated fat (e.g. eggs, lamb, chicken with skin, butter). Avoid trans-fats as much as much as possible, as these provide no benefits to your transformation or health (e.g. cakes, biscuits, fried food, margarine).

Diet Drinks & Low Fat


How I feel about Diet Drinks and Low Fat Versions

So there are pro’s and con’s and so I apply my it depends philosophy.

Pro’s
– Less Calories same satisfaction
– Low affect on blood sugar and therefore can help satisfy cravings

Cons
– Full of artificial sweeteners / colours
– Contain thickening and binding agents
– ZERO nutritional quality

BUT let’s just highlight something they’re not going to kill you but are they GOOD for you? NO but neither is full sugar coke or full fat mayo! However, I know our bodies are made to cope with Fat and Sugar and definitely weren’t made to deal with Aspartame, Sucralose and E numbers. So my suggestion is in small quantities it isn’t going to hurt but neither is enjoying the real deal!

P.S it is possible to be very allergic to artificial sweeteners – as I am

1 2 3 5
X