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Proteins and Carbohydrates--Sabertooth Diet Part Three

What to Eat


It's All About Nutritional Density


The Sabertooth Diet is all about getting the most bang for your caloric buck. Only recommended are those foods that deliver a wallop of nutrition with a minimal caloric impact. These foods are loosely defined as superfoods, and you already know that should be eating them. These nutritionally dense foods will become the staples of your healthy diet.. Broccoli, berries, black beans, oats, chicken, tomatoes, fish, and eggs. You should be almost exclusively be passing on nutritionally "fluffy" things. Candy, pastries, chips, and the rest of the things that you already know that you should not be putting in your mouth.



Proteins
We spent a lot of our time hunting for protein in the time of the sabertooth. We also spent a fair amount of time avoiding becoming a source of protein for large predators. Our bodies have not changed much since then, and neither has the role of protein. Protein is where it all starts. Most of your lean body weight is muscle and organs, and that is protein. Our bodies flourish when we regularly consume high-quality, lean sources of protein.

Daily Protein Intake Target:
Men--1 gram/pound of lean mass.
Women--.7 grams/pound of lean mass.

Adequate protein intake is an absolute must. When you take in enough protein, your body will not scavenge it from your muscles for fuel or to repair and maintain other systems. Also, when you give your body a little more protein than it needs, you send the signal to your muscles that it is safe to grow and become stronger. Muscle is metabolically active tissue, and it burns calories while you sleep. Having more muscle means that you will burn more calories. This will make it easier to achieve and maintain the goals you have set for yourself.

Ladies, not to worry. You will not become bulky with muscle if you exercise and take in enough protein. You simply do not produce testosterone in sufficient quantities to grow that type of muscle.

Food sources of high-quality, lean proteins.
  • Egg whites have long been considered the gold standard of protein. Egg yolks have their place in your diet, too. Egg yolks contain biotin (B7), which is essential for healthy hair and skin. Egg yolks also contain some good fats and a little cholesterol, which is essential in the synthesis of certain hormones. Do not consume raw eggs. Aside from the very real and obvious risk of food poisoning, raw egg whites contain a substance called Avidin. Avidin blocks the absorption of biotin (B7). Avidin is broken down during the cooking process, so cooked eggs present no risk in this regard.
  • Chicken breast is another excellent source of lean protein. It is relatively inexpensive and easy to find. Chicken breast should be steamed, poached, or sauteed in a light oil. Chicken breast is low in calories, but it packs a nutritional punch
  • Turkey breast is a terrific alternative to chicken breast, and it is especially affordable and plentiful during the holidays.
  • Fish is a tremendous source of protein and Omega 3s. Sardines are the best choice in terms of nutrition, price, and safety. Sardines are not only an excellent source of protein, but they are also rich in both calcium and vitamin D. Sardines are plentiful and inexpensive. A large tin of sardines provides two servings, and the cost is about $1/serving. Finally, sardines feed on phytoplankton rather than other fish. As a result, sardines contain almost no mercury. Other fish, like tuna, should be consumed no more than once a week to minimize your exposure to mercury. Tilapia...pass...this fish contains almost no oil, and the way it is farmed tends to maximize toxins.
  • Beans/legumes are a good source of protein. Black beans are an especially good choice, because they provide the triple benefit of lean protein, dietary fiber, and antioxidants.
  • Nuts, in limited quantities, are great for you. Almonds, walnuts, and even peanuts provide both protein, trace minerals, and healthy fats.
  • Beef, on occasion, can serve as a welcome contribution to a healthy diet. Beef does tend to pack a wallop in terms of environmental impact, and lean cuts like Filet Mignon tend to be expensive. It is best to limit your intake to 2-3 servings per week.

Carbohydrates
Carbohydrates are where most of us make our mistakes. Eating too much of the wrong types of carbohydrates is generally what makes us fat and unhealthy. That said, starches have had a place in our diet since the beginning. We evolved eating complex carbohydrates. We can still eat them if we remain mindful of the type and timing. Obviously, we were not snacking on chips, donuts, candies, pasta, etc. We were eating clean, complex carbohydrates in the form of beans, tubers, fruits, and vegetables. Bagels, croissants, and high fructose corn syrup were not on the menu. With The Sabertooth Diet, you will be eating the same types of carbohydrates that you evolved to utilize best. You will feel better, and you will become better for it. Removing the processed and refined carbohydrates and sugars from your diet is critical to fueling your body properly. You wouldn't pour dirty fryer oil into a race car, we all know better. Corn syrup and refined sugars have similar effects on your fuel and energy systems, but you already knew that, too. 

What follows are the carbohydrate sources that will fuel you the best. Not only are the following foods sources of clean carbohydrates, but they all provide a host of other nutritional benefits:
  • Berries: Berries are practically a free pass. With berries, you get clean, complex carbohydrates, dietary fiber, and a nice mix of antioxidants including Vitamin C. All this with minimal calories. Conveniently, berries are one the few fruits that do not lose nutritional potency when frozen.
  • Mango: Vitamins A, B6, and C.
  • Kiwi: Vitamins B6, C, and K. Try blending them with the peel on to maximize the nutritional impact.
  • Cantaloupe Melon: Vitamins A and C.
  • Papaya: Vitamins A, B9, and C.
  • Tomato: Vitamins A and C.
  • Sweet Potato: Fiber and Vitamins A, B1, B5, and B6
  • Carrot: Fiber, Vitamins A, B3, B5, and B6
  • Broccoli: Vitamins B2, B5, B6, B9, C, and K
  • Cauliflower:  Vitamins B5, B6, B9, C, and K
  • Kale: Vitamins A, C, and K. Manganese. Omega 3 and 6 oils
  • Jicama: Fiber and Vitamin C
  • Black Beans: Fiber, Vitamins B5 and B9, Calcium, Iron, Magnesium, Potassium, and Zinc
  • Chia Seeds: Calcium, Phosphorus, and Manganese. Omega 3 and 6 oils. Protein.
     
  • Oats: Fiber, Vitamins B5 an B9, Iron, and Magnesium
  • Sesame Seeds: Fiber, Healthy fats, Protein, Iron, Magnesium, Phosphorus, and Potassium.

Next installment....Fats and Supplementation

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