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Nutritional Definitions


Carbohydrates - This type of food is the most common and usually the real culprit behind unhealthy workplace eating habits. It is usually the cheapest, easiest to obtain, highest in suggar, and with out a proper portioning plan, often overeaten. Carbohydrates are broken down as sugar, starch, fiber and used by the body as energy.  Carbohydrates are needed for intense training but unused carbohydrates get stored after an inactive day and turn into fat. 

High amounts of sugar stored as glycogen from carbohydrate filled foods, spike the blood sugar levels in the blood. Insulin is then released by the body and fat is stored. Long term this can be very unhealthy and can ultimately lead to obesity, type II diabetes, high blood pressure, stroke or even heart disease.

Portion Portion Portion!  Do not overeat Carbohydrates.  Replace items such as breads, rice, fruit juices, potatoes, etc with veggies for the greatest health benefits.


Protein - Building blocks of life, muscle, and aid in increased weight loss.  Protein is main constituent in muscles, blood, connective tissues, hormones, skin, antibodies, and enzymes.  Dietary protein can derive from animals or plants.  Protein is essential to recovery and overall health.  Protein supplements are great for post workout meals to jumpstart recovery, burning of fat, and building of lean muscle. 

Vegetarians must supplement there eating lifestyles with suffient amounts of proteins that is non meat derived to remain healthy long term.


Good Fats - Food that is meant by evolution of humans to be saved as reserve energy.  The compounds of fat are fatty acids.  Good fats are monounsaturated or polyunsaturated.  The fats to stay away from are saturated and trans-fats.  Good fats actually help burn bad fats, lower bad cholesterol, support the heart, and overall health.

  • Monounsaturated fat - is a healthy fat found in foods such as nuts, olive oil, and avocados.  All fats have 9 calories per gram.
  • Polyunsaturated fat. A fat found in foods such as walnuts, salmon, and, soybean oil. Polyunsaturated fats provide essential fatty acids such as omega-3s and omega-6s to your diet.


See the Nutrition page for a list of each type of food above.


Cholesterol - is key to hormones and cell building. Cholesterol is listed under the fat information on a nutrition label. Typical people should consume less than 300 mg of cholesterol daily. Your body naturally makes most of the cholesterol that it needs.

Dietary fiber - is portion of plant foods that people cannot digest. Whole grains, and fruits, vegetables, nuts, and seeds contain fiber. Fiber is recommended at quantities of least 20-40 grams daily to aid the digestion process.

Hydrogenated - Hydrogenation turns a liquid fat such as vegetable oil into a semi-solid, more shelf-stable fat, such as margarine but most oils are only partially hydrogenated, which creates harmful trans fats that can raise cholesterol.  Avoid Hydrogenated products.

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