Thursday 11th September 2008 - Week Eight Day Four - Global Health Challenge

The second part of our "Accountables" is to understand that we need the other two macro-nutrients of our eating habits to function optimally. Now you will see me write about optimal functioning a lot because it is the way your body is able to achieve it's best and deal with the daily demands YOU place upon it.

PROTEIN.
Now protein is an ESSENTIAL nutrient that we need everyday and MOST people do not eat enough to fill these basic needs. Now protein breaks down into your system as amino acids. These come in two classes - essential and non-essential. That should give you an idea of the importance of eating lean healthy sources (listed below). Protein is the basis of YOUR RNA + DNA or your body's elements.

Now I differ from a lot of nutritionists who may tell you that you can get enough from your current daily intake of foods. This is TRUE if you are eating as I describe in the Human ECO System method of the Rainbow Nutrient Eating Plan, otherwise YOU ARE NOT.

If you want to get lean and be healthy you should check that you are getting enough as this nutrient is not only an essential element it makes you feel less hungry, lowers the GI score of carbohydrates and fills all the body's needs of cellular growth, nerve and brain functioning, tissue repair of hair and nails PLUS it builds calorie burning muscle.

PROTEINS: 1 serve = (12 to 25g protein – approximate value)
Goal is to consume 1g for each kg (2lb) of bodyweight that you have.

125g cooked chicken breast = 22g
125g tuna or salmon = 20g
125g cooked steak = 25g
125g cooked fish fillets = 22g
1 cup cooked minced steak (no fat) = 18g
125g firm tofu or tempeh = 15g
125g lean cooked lamb or veal = 22g
6-8 king prawns, mussels or oysters = 15g
125g sliced ham = 20g
1 cup cooked soybeans = 12g
1 cup low fat cottage or ricotta cheese = 12g
4 rashers cooked bacon (no visible fat) = 15g
2 large eggs = 12g
60g low fat cheddar cheese = 15g
250g plain yogurt = 8-10g (Danone low sugar)
125g shaved turkey or chicken etc. = 20g
2 lean rissoles = 20g
1 grilled lean hamburger patty = 12g
100g of Whey Protein = 15-35g

NOTE - a 100g serving of meat / chicken / fish DOES NOT mean you are getting 100g of protein nutrient value. This is one of the most common misconceptions !

FAT.
The importance of consuming healthy sources of "good fat" was a lesson I have only learned the value of as I got older and realized through self education that this nutrient plays an important role in your Human ECO System and by consuming more of the healthy ones such as monounsaturated, polyunsaturates like omega 3's we can get leaner - yes leaner with less bodyfat.

These good fats, specifically omega 3 fatty acids, form eicosanoids to help regulate bodily functions such as heart rate, blood vessel constriction, blood pressure, blood clotting and nervous system activity. Additionally, fat-soluble vitamins — vitamins A, D, E and K, rely on dietary fats to transport them to the body's tissues.

Although it has been proven as medical fact that dietary fat can have a negative impact on health, but what is not often distinguished is the role certain fats can play in fighting disease, promoting good health and establishing a healthy looking physique.

The accumulation of body fat usually results from poor eating habits, comprised of excess carbohydrates and unhealthy fats. These unhealthy fats - saturated, trans and dietary cholesterol types are the factors to disease and excess weight gain.

FATS: 1 serve = (5 to 7 g fat)
Goal is to limit the daily intake of good fats to 30g if you want to be lean and healthy

1 tsp oil
1 tsp margarine (poly or mono)
1 Tsp light cream cheese
1/8 avocado
6 olives
6 cashews
6 almonds
20 peanuts
20 pistachios
1 Tbsp Hummus
50g pumpkin seeds
1 Tsp sesame or sunflower seeds
2 macadamia
1 Brazil nut
2 tsp peanut butter
2 tsp tahini

NOTE - You will not see any fast food sources there !!!

Goal of this last Seven (7) days is to assess and consolidate all of the last 7 weeks including the Human ECO Cleanse to now establish patterns for your new LIFE.

- Assess your eating habits and see what you have re-introduced. Did you re-introduce caffeine or red meat and have you found you can now do without as much of these. The focus now is not to slip back into old habits but recognise them and use your knowledge for better choices.
- Check your workout intensity, your fitness would support increases or even additional days. Are you are planning these in to your routine
- Reward yourself with only 7 days to go.
NOTE - this is isn't the end but rather the beginning of YOUR new Human ECO friendly LIFE.

TONY 's DIARY - (Week Eight - Day Four)
New LIFE Begins ..... Recognise Positive Patterns of eating and drinking

Breakfast:
Energy Shake - 400ml Water + 40g Protein Powder + Combination Greens Powder + Organic Coconut Oil. Take a Daily Multi vitamin + Joint Power + 2 x Omega 3 Capsules

Mid Morning Snack:
4 x Corn Thins with Avocado + Tomato

Lunch:
Tuna + Mixed Leaves + Cucumber + Tomato + Low Fat Cottage Cheese

Mid Afternoon snack:
25g Protein Powder with water + Organic Coconut Oil

Dinner:
Baked Salmon + Large Salad

2 Hours before bed:
300ml water + Protein Shake + Combination Greens + Organic Coconut Oil

Overall - Water consumption = Habit is now committed to action and with only 4 days remaining I feel fantastic.

Daily mantra:
I am totally committed to supporting my Human ECO System with my action