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NUTRITION FOR THE FIT YUMMY MUMMY & HER CHILD By Cassandra Forsythe, PhD(c) www

NUTRITION FOR THE FIT YUMMY MUMMY & HER CHILD By Cassandra Forsythe, PhD(c) www.cassandraforsythe.com www.cassandraforsythe.blogspot.com www.yourperfectmannan.com About Cassandra: Cassandra is a PhD candidate at the University of Connecticut studying exercise science and nutrition. She received her MS in Human Nutrition and Metabolism and her BS in Nutrition and Food Science from the University of Alberta in Edmonton, Canada. At UConn, Cassandra studies under Jeff Volek, PhD, RD researching the effects of low carbohydrate ketogenic diets and resistance exercise on risk factors for heart disease, diabetes and weight loss. She also works as a nutritional educator and weight loss coach and assists with exercise training and testing. In December 2007, her two new books, “The New Rules of Lifting for Women”, co-authored with Lou Schuler and Alwyn Cosgrove, and “Women’s Health Perfect Body Diet” will be released. She can be reached at cassandraforsythe@gmail.com. Introduction Many women make food choices based on what they believe is good for them. For example, low-fat or low-sodium foods are touted as “good choices” by most women, even though they do not necessarily need to be a component of every diet: people who do not have high blood pressure really don’t need to follow a low-sodium diet. Or, you might have heard that fit women like yourself need to follow a high-carbohydrate diet in order to provide your body with enough glycogen (simple sugar) for energy during your workout. This also has been proven not to be the case. Luckily, your brain can be easily retrained. While you may have some preconceived notions about what foods are good for you, or what foods will make you thin, much of what you’ve heard or read about might not be right for you in particular, or for women in general. That’s because most of the nutritional information out there is not gender-specific - most of the time it's based on research conducted in men or it's directed at men and women together - and it is certainly not targeted towards women who exercise regularly and have a busy Fit Yummy Mummy life. Here’s the real deal on what you should be eating in order to get to your fit body and stay there forever. For starters, you must include carbohydrates, fiber, good fats and protein in most of your daily meals and snacks. No one macronutrient should ever be totally excluded in most cases, so you don't have to worry about changing your life drastically by cutting out all of one food group. Then, you need to train yourself to eat MORE often, rather than less. When you eat 5 to 6 small meals every 2 to 3 hours, you'll have a constant flow of energy from all of the three major macronutrient groups to support proper brain function, higher activity levels and a happier mood (we all know what missing a meal does to our demeanor). We’ll look at this in more detail below, but for now, think about eating smaller portions of the right foods more frequently instead of missing meals and gorging on whatever crosses your path. This applies to your child as well – they don’t usually consume only three big meals a day. Rather, they eat more frequently, which is exactly what you should do as well. In the material that follows, I’ll cover the three main energy-providing nutrient categories: carbohydrates (which can be a source of fiber), fats and proteins. You'll learn exactly what these nutrients are and what foods they come from. The reason why I’m giving you this information is because all foods that you put in your body provides at least one of these nutrients. Also, by having a better understanding about where these macronutrients come from, you'll be able to perfect your eating plan for you and your child and make it one you can both follow for life. Carbohydrates When most women (and men for that matter) hear the word 'carbohydrates', they conjure up images of loaves of bread, plates of pasta, baskets of cookies and boxes of crackers. However, much to their surprise, the nutritional category of carbohydrates actually includes foods we wouldn't really think were carbohydrates, such as fruit, vegetables and beans. I'm not really sure what fruit could possible be if it wasn't classified as a carbohydrate; it certainly doesn't have any fat (unless we're talking about an avocado, which is a story of its own). Foods we eat are considered to be carbohydrates if the molecules of energy that make up most of their structure are a type of sugar, starch or fiber. This doesn't mean that these foods contain tablespoons of sugar or something like that, but it just means that if the foods were broken down into their primary components (sort of like breaking a rock into tiny pebbles of sand), all you would have is many molecules of individual sugar, called monosaccharides (the word saccharide refers to sugar), which include glucose, fructose (found mostly in fruit) or galactose (the sugar found only in milk products). When these molecules of sugar are linked together to form long chains, they are called polysaccharides and they create different types of starches or fibers. If they form shorter chains only two sugars long, known as disaccharides, you get carbohydrates such as lactose, sucrose and maltose. Sugar alcohols (i.e., sorbitol, xylitol, etc) are also considered carbohydrates, but they are not digested in the human body the same way as other carbohydrates and actually provide little to no calories. This is why sugar alcohols are added to many reduced-calorie foods; they create a taste of sweetness without adding extra calories. The main types of foods that contain mostly carbohydrate components are fruits, vegetables, grains, breads, cereals, beans and legumes. Other foods, such as dairy products, also contain some carbohydrates, but they also include some protein and some fats (unless the fat has been removed, like fat-free yogurt). When we eat foods that contain primarily carbohydrates, our stomach and intestines break them down to the individual monosaccharides. These single sugar units are easily absorbed through the intestine into the blood stream where they are used to give us energy if we need it. If we don't need the energy right away, or don't need all of it at that moment, then the sugars are stored for later use in the muscle in a form of sugar called glycogen. However, since we only have a limited amount of space in our muscle to store this glycogen, the extra sugar will then be converted into fat by our liver and sent to our other long-term storage compartment, known as adipose, or better known as body fat. Depending on what type of carbohydrate foods we eat, they are either very quickly or very slowly turned into those tiny sugar molecules and will raise our blood sugar levels either very fast or gradually. • Foods that become sugar very quickly are those that contain sugar in it's simplest form such as sugar itself, or types of sugar, like sucrose, high- fructose corn syrup, maltose and dextrose. We call these quick-digesting carbohydrate foods simple carbohydrates and, due to their rapid digestion and absorption in our body, they are more likely to be stored than used for energy. Examples in our diet are mostly man-made foods like breakfast cereals, granola bars and candy, but foods like fruit juices also contain a lot of simple carbohydrates (that’s why fruit is better eaten whole). • If the foods are broken down slowly, they are called complex carbohydrates, and are less likely to be stored as body fat and more likely to be used as energy. Complex carbohydrates that are broken down slowly are ones that contain starches and/or fiber, such as asparagus, brown rice and sprouted grains. That's one of the reasons we're often told to eat unprocessed grains and vegetables rather than a package of chocolate-chip cookies. Another way to make a carbohydrate food break down more slowly is to combine it with foods that contain mostly proteins, fats or dietary fiber. The protein, fat and fiber slow the movement of food from the stomach into the intestines. This is why you need to make your meals combinations of all the three energy-providing nutrients: carbohydrates (with fiber), proteins and fats. By doing this, you'll receive your energy slowly and steadily which will keep you in control of your mood, your stamina and your hunger longer, rather than receiving it all fast which causes your body to store it away quickly, leaving you yearning for more soon. Carbohydrates and Exercise High carbohydrate diets were all the rage when women starting working out in the mid-1960’s. It was thought that the muscles needed glycogen (which is the storage form of glucose in the muscle and liver) as a fuel during prolonged exercise, and that carbs would provide energy to fight exercise fatigue. This glyco-centric viewpoint led to the development of carbohydrate loading strategies to super- saturate muscle glycogen levels, delay glycogen depletion, and prolong the onset uploads/Sante/ nutrition-guide.pdf