I often see diet myths online, most of the time they revolve around confusing carbohydrates and fats. These myths can be really harmful because they put blame on a simple part of the diet and then make the error of thinking this means carbs or fat have nothing to do with it. While it is true that fat and carbs don’t have to be in the same place, it is important to understand when the terms should be used in terms of fat and carbs for optimal nutrition.

The terms carb and fat can describe two distinct molecules in the food. Carbs are usually used to refer to substances derived from plant sources like starch, grains and other carbohydrate based foods. When we talk about calories and food labels the word ‘carbs’ refers to the carbohydrate itself which includes the sugar molecule. In an article discussing the heart benefits of eating fat only, Mark Sisson explains this very well.

What is the carb cycle?

For many years now scientists and health experts have been researching the relationship between carbohydrates and fat. The recent work coming out of the Salk Institute and USDA has been revelatory for a number of reasons. For example, by understanding what happens when carbohydrate enters the body, they can start figuring out where excess fat builds up and how to remove excess fat from the body.

That being said, there have been many nutritionists who’ve never taken this research seriously and believed that reducing fat was all about carbohydrates. The truth of the matter is that both carbohydrates and fat were essential to the heart and body, but that each acted differently in each context. For example, sugar was useful as a fuel, yet was easily oxidized with all its baggage. Fat, on the other hand, was essential for tissue health, yet lacked any energy source. Furthermore, fats didn’t need to be stored in the body, they could be manufactured into energy as well as used for fuel. By understanding how much of each kind of fat we need to get the job done, they could begin to limit fat intake while maximizing fat burning.

Many foods contain some carbohydrate, such as fruits, but at this point in the game it’s just not enough to fuel the body as well as fat. So the next step is to find ways to get more of the same type of carbohydrate. Not only can you get more of the same type of carbohydrate but there’s a whole different variety of what we can do with those foods.

Grains are a very popular food choice to make food to fuel the body. And while fat and sugar are easily oxidized, starch was, until a new food became commercially available in the 1960’s.

Starch was made from seeds that were buried underground for thousands of years, meaning the seeds were kept nice and dry in order to be digested and absorbed into the body. When these seeds were eaten or baked with other foods it turned into sugars. These sugars can then be used as fuel or stored. In other words starch is an easy to digest form of food that is very resilient to oxidation by the body and therefore I know, provide the body with more energy to keep it going.

However a carbohydrate that has another property (i.e. to store the energy) is also an easy way to store it for later use. Both foods that have this property, that can be stored and that energy is not readily available all make for a high potential source of fat to fuel the body. These sources of food all have the potential to provide more of the same type of energy that we were able to get from the food we were eatening.

What do I mean by high potential energy source? I mean any food that can be used as energy long after the food itself has been digested or can be eaten without any harm. In other words foods that do not contain anything that is toxic to the body when eaten can be stored for use after the food has been digested and it may also provide additional energy when digested later on. This is a higher potential energy source because it is not readily available, but it is still usable to the body. Most high potential energy source food require some kind of processing or cooking to get them into their high potential form. Therefore they are not a very high quality of food source for the body to burn energy from.

In this article we are going to take a look at the high potential energy sources which can be found in foods, why they are so important and what makes them so desirable for their ability to supply more energy after the food has been digested.

Ingredients of high potential energy sources

There are several factors that are major factors which make the high potential energy sources edible to the body and they include;

• Whether the food is one of the following: cooked, raw or unprocessed, and whether the food is partly or fully cooked
• Whether the food is nutrient dense (mostly contains fat and protein and not carbohydrates and sugar)
• Whether the food has got a lot of high-quality nutrients in it (for example: it has enough vitamins, minerals, water and energy)

This high-quality ingredients make the food more viable for the body, for the same energy levels, to burn the body’s fuel after digestion. Moreover, it makes the food rich in all the nutrients needed for the body to survive and thrive. It makes these high potential energy sources a potential source of energy for any organism, and gives them a great advantage over low-quality energy sources. This means that these high potential energy sources are a highly prized ingredient for the future fitness enthusiast.

This ingredient is also highly desirable for others because of its high energy content (for example, a post workout snack). The body utilizes all the energy stored in these energy sources in addition to the exercise energy sources and other foods consumed during the workout. The body’s goal is to make as much energy available to the muscles as possible at any given time, as quickly as possible. Therefore, it is important to consume high-quality foods in the very beginning of the workout.

When you consume high-quality foods, you save time in the following ways:

• You feel energized as soon as you eat a meal.
• You burn less body fat and make more muscle.

In addition to the above, the digestion of high quality foods improves the body’s response to exercise. During physical activity, the muscles use oxygen, create new protein, and release energy. Therefore, the energy supply to muscles and organs from food provides a more rapid means of energy release in the early stages of physical activity. High-quality foods contain enzymes that help break down larger foods, increasing the amount of food available to muscles for energy release.

Fruits and vegetables are known as energy foods. While much of our diet is not healthy for us, consuming a healthy number of fruits and vegetables daily can make a positive difference in the quality of our diet and help us to lose weight and reduce fat. While I don’t include fruit in every meal, when I do include them, it is in the following groups:

1. Desserts. Fruit is a great way to avoid the sugar rush of a sweet dessert. It can be eaten throughout the day and at lunch. For example, I may have strawberries or blueberries for a snack or “sour” dessert, depending on what I’m having for lunch. This food choice is great for keeping glucose levels steady throughout the day.
2. Snacks. Snacks are ideal for those who don’t have a lot of time or energy in their day. They’re also a great place to bring vitamins or other nutrients to the body. For example, if I’m going for a run, a simple snack could be potato chips. I could then incorporate the potatoes into a smoothie as a healthy snack. My favorite ways to pack snacks into my diet are the following:

Baked or baked goods in the morning, such as yogurt, granola bars or oatmeal, make the perfect snack in the afternoon.

Or if I’m going for a run, a protein bar or chicken breast sandwich (made of two chicken breasts, salad and maybe cheese) in the afternoon.

Some fruit can be included in this snack. For example, apples, pears, bananas, peaches, dried apricots, cranberries and strawberries can all be eaten in moderation.

Sometimes I’ll add honey to the fruit in these snacks. I do this because honey is good natural sources of sweeteners. So, I’m not just getting the sugar rush, I’m getting the nutrients, too.

I’ll also add coffee to the homemade granola bars. This is also great for balancing blood sugar levels. I drink water during this time so I have some electrolytes available.

If I do end up going for a run and need to refuel, a good source of carbohydrates would be a salad. I like a ton of fresh vegetables that are packed with vitamins and minerals.

Soup is another great alternative. I like to make my own homemade soups and stews. I’ll make my own chicken or vegetable broth and then blend it into a stock to add to my recipes. This is also another great way to maintain electrolytes in my diet.

After going for a run or cycling some, I’ll have protein, carbohydrates, electrolytes, fats, carbs and potassium to fuel my body.

There are also a lot of good fats to add to this diet. Coconut oil, ghee and olive oil are all great sources of good fat.

Some good sources of good fats to consider include: grass-fed butter, bison or wild salmon, olives, almonds, avocados, tropical oils and non-dairy creamers.

Healthy Ice Cream

I love how organic ice cream tastes. It’s light and still good for you! If I had to choose one healthiest ice cream for me to have, I’d go for Whole Foods Vegan Handmade Zero-Calorie Vanilla Nutella because it’s just SO GOOD for me.

You’ll have to look for it in the frozen dessert aisle. If you want to do a little DIY ice cream, here’s a recipe for Chocolate Chip Cookie Dough Fudge and how I prepare it.

Super Snacks

The one thing I miss about the high school cafeteria is the fresh fruit. (Do you know the first time I saw fresh berries?) You know those colorful tangerine bars that are on the store shelves? They’re super high in fiber, as well as vitamins C, E and B12.

Many of these healthy snacks are nuts and seeds. In fact, whole-grain and fat-free nuts and seeds are loaded with healthy fats that are needed to support proper liver function.

Whole-grain, non-hydrogenated soy and olives are great, too.

All of this is super easy to accomplish and super healthy. Here are some great options.

The Adobo Taco Seasoning is packed with Vitamin C, B6 and potassium, as well as fiber and monounsaturated fats. You can find it in the Asian aisle.

A bowl of unseasoned, unpopped fennel seeds is a great, healthy snack. It packs two servings of vitamin C and fiber along with a little fiber that is needed to support proper liver function. Find them in the cold season or plant-based alternatives section.

Check out the Go Veggie DIY Jerky. It’s packed with potassium, magnesium and potassium, which are needed for proper liver function. Go to Bedrock and find it on the organic section.

Use Cucumber Wafers for those who don’t eat chocolate, as well as the versatile Mediterranean Dip dip.

Roasted Chickpeas are packed with vitamins A, B1, C, E, iron, zinc and other healthy fats. Here are some of my favorites.

Steamed Veggie “Waffles” are perfect for breakfast, lunch or dinner.

These Kale “Nachos” are loaded with nutrients.

Cabbage Rolls are packed with Vitamin K2 and Vitamin C, which are both needed to support proper liver function. Just check the organic aisle.

Turn into a dish out of Coco Pops to use in your next Mexican or Hispanic meal. Just be sure to get Raw Sugar Free Cocoa powder. The honey flavoring has a tendency to make people overreact and tell them they must eat it every day. It doesn’t have an unpleasant taste.

Don’t be afraid to adjust to new flavors and things like this Healthy Split Pea Soup!

Get Cooking!

No matter how you love your ham and I do love my ham, I encourage you to take some time and make your own. Enjoy your ham sandwiches for lunch with your green smoothies. This is what it’s all about!

Make some of my favorite Easy Swiss Chard Soup with chopped chard, artichokes and cubed carrots!

I’ve tried lots of different ham products and have found the Bone Broth is the one I like the best. If you want to use different types of bones, you can use those instead. This Greek Yogurt Herb Ham Dinner made with Swiss Chard will work great.

I LOVE making Chinese Ham and I had tons of leftover vegetables from our recent Chinese Culinary Cookbook and thought this BBQ pulled pork could use a little added flavor.

This Roasted Broccoli Salad in a Bundt Pan will not only last you a while, but you will also save time!

It’s simple, I promise you, and it gets a lot of satisfaction from trying it! The Easy Raisin Cheese Cake is just as easy as it looks and makes for a flavorful, filling dessert.

This Grain Free Vegetable Noodle Soup is flavorful and not as oily as your typical homemade noodle soup!

No matter how busy you are or what you’re cooking, there’s always time for a salad! A fun way to pick veggies!

What’s your favorite way to make Vegetables? Tell me in the comments below!