NMLP Season 2 Episode 6 : FIVE nutrition facts you need to know!

Nutrition's My Life Podcast

These are five nutrition facts you need to know!

1. When you gain weight reintroducing carbohydrates into your diet, the weight you're gaining is:
   1. glycogen storage (glycogen is stored blood sugar that we store in our muscles and liver)
   2. Water weight. When carbohydrates are broken down / metabolized a byproduct is water! Simply by eating carbohydrates our body makes water and this is also why people gain more weight overnight when they eat more carbs... the weight gain is not actual weight but simply water weight.
2. The order in which you eat your foods can impact your blood sugars.
   1. Carbs leave the stomach fast, so if you're aware of how foods leave the stomach then we can slow down the release of carbohydrates into the intestines which in turn slow down the conversion of those carbs into blood sugar.
   2. The order you want to eat your macros/ meal to help lower blood sugars is.
      1. eat protein first
      2. followed by your vegetables
      3. lastly eat your carbs
3. Adding salad dressings are a great idea!!
   1. The fat in salad dressings can help you aborb your fat soluble vitamins. Without fat present at a meal, you won't absorb your fat soluble vitamins (Vitamin A, D, E, K are your fat soluble vitamins)
4. Organic does not mean pesticide free
5. Taking a calcium supplement does not mean you're going to reduce your risk of osteopenia/osteoporosis, especially if your calcium intake is above the RDA (recommended daily allowance). This includes calcium from dairy products, soy products, fortified cereals, and supplements.
   1. Women 19–50: 1,000 mg per day
   2. Women 51 and older: 1,200 mg per day
   3. Pregnant and lactating women: 1,000 mg per day
   4. Men 19–70: 1,000 mg per day
   5. Men 71 and older: 1,200 mg per day

To work with Nicole, visit www.nutritionsmylife.com and if you're a Texas resident you can use your health insurance now!