Nutrition and You

By Michelle Ishakov….

Michelle Ishakov

Ever eat a heavy meal and wonder why you feel tired, fatigued, or just simply want to take a good ‘ol nap? You might be thinking the reason is that you ate too much when in fact it is because you failed to combine the proper types of foods in your meal. Many people are unaware that proper food combinations lead to better digestion and health. Remember, food is supposed to give you energy, not take it away!

Hunger, irritability, gas, bloating, and sleepiness are all signs you may experience when your meal did not contain the appropriate ratios of carbohydrates, fats, and proteins. Our bodies are smart and let us know when something is good or bad for us. For this reason, it is important to pay attention to how you feel after meals. Consequences of poor food combining include stunted digestion (food is stopped from being converted to nutrients), food allergies, and elimination of harmful toxins is disrupted.

Here are a few simple rules you may want to follow:
• Protein and carbohydrate foods should never be combined.
• Combine proteins (fish, meat, chicken, or dairy) with vegetables and fats.
• Leafy, green salads may be combined with any protein, carbohydrate, or fat.
• Carbohydrates should be eaten with vegetables and fats.
• Eat fruits by themselves. Have them in the mornings or one hour before your meal or 2 hours after.
• Do not drink liquids with or immediately following a meal.
• Do not have coffee with meals as it does not let the body absorb the nutrients from food. It is best to have a coffee at least two hours after a meal. You can drink an herbal tea after 30 minutes.
• Do not combine for example meat, rice, and cheese.
• Legumes can be eaten with potato, rice, breat, or grains because it combines as a complete protein.

You might be asking yourself, “What is a complete protein?” A complete protein is a protein that contains all essential amino acids. Protein is made of amino acids, 12 of which are made by the human body and 9 (essential amino acids) of which are obtained from food. Animal proteins including red meat, poultry, seafood, eggs, and dairy are all complete proteins. When consumed, you are taking in all essential amino acids in a single food source. Plant sources that qualify as complete proteins include quinoa, buckwheat, hempseed, and soybeans. Foods can be combined to make complete proteins like pairing beans and rice, beans and seeds, beans and nuts, beans and grains, hummus and pita bread, nut butter on whole grain bread, past with beans, veggie burgers on bread, split pea soup with whole grain bread, and tortillas with refried beans.

Following these simple food combinations will promote optimum digestion, energy, and even weight loss. You will expend less energy in digesting foods, enabling better absorption of nutrients.

I am Nutriway’s licensed nutritionist/ dietitian. I would love for you to visit us so you can be introduced to our amazing protein products. We are conveniently located at the Promenade Shops in Aventura at 20335 Biscayne Blvd, Unit 34. Look forward to seeing you!

Any questions, just contact me at 305-438-7775 or email mishakov@mynutriway. com.

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