Health Target: Carbohydrates
Carbohydrate Confusion
Carbs. A group of foods that go by the same name but look very different. Bread, pasta, sugar, potato, fruits, juices, vegetables, beans. All are members of the carbohydrate family and made up of the same basic building blocks, yet have profoundly different effects on the body. They also seem to cause considerable confusion in people who are eating to gain muscle and lose fat (is that you?).
Why? Does 20 grams of carbs from say, oatmeal have the same effect as 20 grams from blueberries? What about 250 calories of oatmeal vs. 250 from blueberries?
The answer to this is a resounding “NO!”. Several factors explain this phenomenon:
-Consuming a bowl of ‘healthy’ carbs at breakfast can elevate your body’s hunger hormone, a little monster called ghrelin. Ghrelin is secreted by the stomach and sends the signal to your brain to eat more.
-Sugar (glucose) levels and insulin responses vary considerably depending on the type and amount of carbs consumed. The faster/higher the food increases blood sugar, the more storage hormone (insulin) is pumped into our bodies. Constantly elevated insulin levels make burning fat difficult and storing it easy.
Take home message: Eat ‘slow’, low GI (glycemic index) carbs and balance your plate with protein and a little bit of good fat. More on good fats in the next blog.
Tracy L. Baginski, CCN
There's nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10
Here's what you need...
- 1 cup dried pinto beans
- 1 large yellow onion
- 1 Tablespoon olive oil
- 4 cloves garlic, minced
- 4 cups filtered water
- 2 bouillon cubes
- dash of freshly ground sea salt
- dash of freshly ground pepper
- 2 bay leaves
- 2 teaspoons dried rosemary, crushed between your fingers
- 5 large carrots, diced
- 2 bunches kale, chopped
- Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
- In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
- Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
- Remove the bay leaves, add more salt and pepper if needed.
Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.
Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.
So what do fit people do in their "healthy lifestyle"? Take a peek with the following 7 Habits of Highly Fit People:
Habit #1: They Don't Buy Junk
Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason.
Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.
Habit #2: They Have Priorities
Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.
Treat exercise time with the same importance that you would a business meeting or trip to the dentist.
Habit #3: They Stop When Full
Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?
The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty.
Habit #4: They Push Themselves
Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.
Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.
Habit #5: They Don't Eat and Watch
Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?
Eat before or after your entertainment and pay attention to what and how much goes into your mouth.
Habit #6: They Drink Water
Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.
Habit #7: They Are Supported
Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.
Want instant support? Call or email me today to get started on your own customized fitness plan.
I hope that these habits have inspired you to make a change for the fitter in your own life.
If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.
If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results. Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.
As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.
At 77, Joyce McLeod follows her mantra, "You're never too old to improve your health."
The septuagenarian had just finished her 45-minute workout at Ahwatukee's the Body Firm, her third of the week.
Clad in yoga shorts, T-shirt "and really good shoes," the Ahwatukee resident completed three sets of 15 curls using 8-pound dumbbells, systematically worked her way through other free-weight routines -- often hoisting 10-pound weights -- completed sprint intervals on a treadmill set at a 6-degree incline, and still offered a large smile.
McLeod said she hasn't always had this energy or muscle mass.
"I was overweight and had type 2 diabetes. I realized I needed help to get healthier, but I didn't want to go to a regular gym with all those young people doing their thing. I knew I wouldn't fit in," said McLeod, who celebrated her birthday Monday.
She chose Ahwatukee's the Body Firm, selecting Judy Hacker as her trainer.
"I'd been going through the motions at the gym, but Judy started pushing me. I felt safe with her because she's an R.N.," said McLeod, also a registered nurse. "She has a way of making me do things; she says 'you can try' and nine times out of 10, I can do it."
McLeod's commitment to her exercise regimen, along with an improved diet, helped her drop 55 pounds.
"I had a terrible diet," she admitted. "I stopped eating ice cream, pasta, pizza, and started eating more fruit and veggies."
Like her daughter, Trisha Bonnell of Ahwatukee -- who works out alongside her mother, weight wasn't an issue until midlife.
"I never in my life had a weight problem until my 40s. Then, I quit smoking 15 years ago, and it just sort of crept up," McLeod said.
"I don't think she realized what she was putting in her body," said Bonnell, a former surgical nurse and single mother of triplet daughters who attend Desert Vista High School. "I'd never been a heavy either, but it's easy to get sidetracked. Now, I've lost 35 pounds."
McLeod said her improved diet and thrice-weekly workouts also affected her battle with type 2 diabetes.
"Two months ago, I visited with my endocrinologist and she took me off my medication. She'd cut the meds in half about six months ago. I'm more delighted about my blood sugar being normal than I am about the weight loss."
But it's the weight loss that's most apparent to others.
"A lot of people I haven't seen for a while say to me 'you're amazing,, 'you look fabulous.' There is a sense of accomplishment in that," she said. "I really look forward to going to the gym now. Of course, I find it's a lot easier to move a body that's nearly 60 pounds lighter."
Hacker voices pride in McLeod's progress this past year.
"It's phenomenal what Joyce has accomplished," she said. "She's such an inspiration, not only to older people, but our younger clients, too. I hope I'm doing what she does when I'm her age."
McLeod's daughter concurs.
"I think she's just amazing, and she's a totally different person. She doesn't act like she's 77."
McLeod said she hopes her story encourages other seniors to get back in the game.
"I want people like me to know they're not too old, and it's never too late to improve your health. I'm pleased with myself, and that's another good feeling."
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
- 10 wooden skewers
- 10 strawberries
- 10 bite-sized watermelon pieces
- 10 bite-sized cantaloupe pieces
- 10 bite-sized mango pieces
- 10 bite-sized pineapple pieces
- 10 bite-sized kiwi pieces
- 10 blueberries
- 10 blackberries
- Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
- Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Lentil Fruit Salad
This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving
Here's what you need...
- 1 cup black lentils, cooked
- 1 medium mango, cut into 1 inch cubes
- 1 medium tomato, chopped
- 6 medium strawberries, chopped
- 1 tablespoon red onion, finely chopped
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
- Add balsamic vinegar to the lentils and fruit, mix until well combined.
Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.