You are what you eat... literally. So... let's all eat great and feel awesome!
It's odd... how Nutrition is the one thing I'm not hearing much about these days. And yet... these days... nutrition is the biggest and most important investment you can make. And not just for yourself, but for your entire family as well.
And... with COVID-19 running amuck, who can discount the value of a strong and healthy immune system, really?
So... here's some basic facts about Macronutrients to help you Boost Your Immune System - by... literally building a better, stronger You.
What are Macronutrients:
There are 7 basic nutritional keys that we must consume in order to sustain life here on planet Earth.
These are: water, fiber, minerals, vitamins, carbohydrates, proteins and fats.
And without these seven basic elements... the human body would simply cease to function.
However... and it must be said... there are many different Qualities of macronutrients, and it is the Quality over everything else that we should be concerned with.
After all, a cheeseburger from a fast food chain will likely be much lower nutritional value than one made at home, or in an establishment that focuses on food quality over quantity.
Break Down of Macronutrient Types:
Water: the chemical toxicity of our nation's tap water has become an on-going health epidemic.
According to a National Geographic article published on January 24, 2020: "In tests of 44 different taps in 31 states, the EWG found that 43 exceeded a limit they deem safe by their own standards."
Forever chemicals and other toxic substances in our drinking water can lead to a whole host of health issues.
Therefore: I RECOMMEND THAT YOU DRINK ONLY REVERSE OSMOSIS WATER (where available).
Reverse Osmosis water can remove up to 96% of water contaminants including those deemed as 'forever chemicals'.
Fiber: ... because pooping is good.
There are 2 main types of fiber:
Soluble Fiber: dissolves in water
Insoluble Fiber: does not dissolve in water
According to the Mayo Clinic in Rochester, MN
Daily Fiber Recommendations for Adults are:
38g for men 50 and younger
30g for men 51 and older
25g for women 50 and younger
21g for women 51 and older
*Most people get enough fiber in their diet by eating a well-balanced diet full of fruits and vegetables.
Minerals: are inorganic elements originating from rocks, soil, and/or water. Some minerals you can absorb directly from the environment - without eating.
There are 2 main types of minerals:
Macrominerals - like: salt, chloride, potassium, phosphorus, magnesium & sulfur
Trace minerals (microminerals) - like: iron, zing, iodine, selenium, copper, manganese, flouride & chromium
*A balanced diet will typically provide all of the essential minerals you need.
**GMO crops have been shown to be mineral depleted. Please try to buy organic produce when available.
Vitamins: are organic substances produced by plants or animals. They are considered essential as we must get them from our food in order to keep a healthy, functioning body.
There are 2 main types of vitamins:
Water Soluble (dissolves in water): like; B1, B2, B3, B5, B6, B7, B9, B12 & Vitamin C
Fat Soluble (dissolves in fat): like; Vitamin A, Vitamin D, Vitamin E & Vitamin K
*I personally DO NOT believe in vitamin or mineral supplements. I believe you should make every attempt to get all necessary minerals and vitamins from your diet.
Carbs: are sources of glucose for the human body, and 100% of the carbs you intake will be converted into glucose - a type of sugar that is used within the body as fuel.
The body can store excess carbs in the liver as glycogen- overeating carbs can cause a 'fatty liver'.
There are 2 types of carbohydrates:
Healthy Carbs: are slow-acting carbs like fibrous vegetables.
Not-So-Healthy Carbs: are fast acting carbs like white bread and refined sugar.
*The low-fat, high-carb diet of the 80's and 90's set us all back 1000 years - as far as our diets go. However, we now know... high quality fats are far healthier than any fast-acting-carbs - and should be consumed with enjoyment!
Proteins: are made up of 300 or more amino acids linked together, and there are more than 20 different types of amino building blocks that are commonly found in our diet.
There are 2 different types of amino acids:
Essential Amino Acids: cannot be produced by the body and need to be consumed.
Non-Essential Amino Acids: can be produced by the body and don't need to be consumed.
Arranged like 'words'... every type of protein is unique... based upon the specific number & sequences of amino acids.
Therefore... not all proteins are equal, as all species of plants and animals have their own 'unique protein language'.
And... as you can tell from my Recipe Collection... I believe animal proteins are an important part to many people's lives. (Different body types require different types of proteins.)
In fact... I'm a huge believer in the ethical treatment of farm animals FOR the purpose of consumption.
*Please note I said "ethical".
Fats: are healthy, fats are sweet, fats are a special kind of treat...
And fats have gotten the worst rap of all. However, new studies indicate that a diet rich in healthy fats can drastically help your cognitive functions throughout life.
Which... kinda makes sense given that your brain is 60-70% fat.
There are 2 main types of HEALTHY FATS:
Monounsaturated Fats (saturated except for one multiple bond): like; Olive and canola oils, avocados, almonds, pecans, hazelnuts, pumpkin & sesame seeds.
Polyunsaturated Fats (possesses two or more carbon–carbon double bonds): like; sunflower and corn oil, walnuts, flax seeds and fish. (Omega-3 fatty acid is a type of polyunsaturated fat.)
There are 2 main types of UNHEALTHY FATS:
Saturated Fats (contains a high proportion of fatty acid molecules without double bonds): like; milk, butter, meat products, brain-based desserts, and a variety of fast food.
Trans Fats (unhealthy substance made by heating liquid vegetable oils in the presence of hydrogen gas and a catalyst, a process called hydrogenation): like; partially and fully hydrogenated oils. (Trans Fats raise LDL and lowers HDL in the blood.)
What Your Body Needs:
What your body needs will change over time. Definitely over the years.
But... in all honestly... what your body needs will most likely change daily, even hourly at times... depending entirely upon the demands you're placing upon it.
Are you burning extra calories to fuel a workout? Are you hardly burning any because you're taking a day of rest? Is your body more sedentary today, but more mentally active?
All of these questions will play into what your body needs in a given day.
That's why I will offer no dieting advice, other than to tell you to listen to your body and adjust accordingly.
Vata / Pita / Kapha:
Vata, Pita and Kapha are the 3 main body types acknowledged by the Ayurvedic Healing Traditions.
Some people find following their basic guidelines helpful.
They are as follows:
Vata (ectomorph): lighter, thinner body type that benefits from a high carb and low-fat diet. Their recommended macronutrient target range is: 55% carb, 25% protein, 20% fat. Light, fresh foods keep the Vata body type happy and healthy. For extra benefit focus on flavours that are sweet, sour and salty.
Pita (mesomorph): moderately muscled body type that benefits from higher fat and protein and less carbs. Their recommended macronutrient target range is: 40% carb, 30% protein, 30% fat. Meats, veggies, and warm soups help keep the Pita body type happy and healthy. For extra benefit focus on flavours that are sweet, pungent and bitter.
Kapha (endomorph): tending to hold more body fat as well as muscles, Kapha body types function best with less carbs and more fat. Their recommended macronutrient target range is: 25% carb, 35% protein, 40% fat. Spices, warm foods, and dry fruits and nuts are best for this body type. For extra benefit focus on flavours that are pungent, bitter and astringent.
Quality Over EVERYTHING:
In summary... the quality of our food matters. What building blocks you give your cells matters. And how you look at the food you injest matters.
Because YOU MATTER.
Invest in quality food... and you invest in YOU.
And, trust me... You're worth it!!!
© Raena Exe 2020
*All rights reserved.
Some Cool & Interesting Links:
(zero promotional fees paid)
Cool Fitness Sites:
An Ayurvedic Guidebook and Cookbook:
National Geographic Water Contamination Study:
Mayo Clinic Article on Dietary Fiber:
University of Michigan Health Library - Minerals:
Harvard Study on Vitamins and Minerals:
Harvard Article on Dietary Fats:
Charlie Foundation and Keto for Brain Health:
Macronutrient Ratios for Body Building:
Raena's Wellness Facts:
1. I am healthier and in better shape now, at 48, than when I was at 25.