The Truth About Carbs

It seems like ever since the Atkins Diet many of us are under the impression that carbohydrates are nothing but bad for us! Believe it or not though, the right carbohydrates are good for us and they are what keep our bodies going from day to day. Carbohydrates provide energy to every single cell in our bodies and allow us to perform daily functions such as thinking, breathing, digestion and all other physical activities. Without them we wouldn't be much more than a bump on a log!

Unfortunately, there are carbohydrates that do not benefit our bodies. Let's get the bad news out of the way first...

Simple Carbohydrates are composed of 1 or 2 sugar units and they are the carbs that give carbs a bad name! Simple carbohydrates tend to lead to cravings and overeating. They can also alter your blood sugar levels which can cause mood swings. And as if that isn't enough, they also have the ability to cause weight gain. These, for obvious reasons, are the carbohydrates that everyone fears! Here are some examples of the bad for you simple carbohydrates:

Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
Candy
All baked goods made with white flour
Most packaged cereals

Now that we got the bad news out of the way, lets hear some good news!

Complex Carbohydrates are made up of numerous sugar units which take longer to breakdown and therefore help in stabilizing your blood sugar level. This process leaves more carbohydrates for burning and leaves fewer carbohydrates to be stored as fat. They also keep your energy at an even level and make you feel full for a longer period of time in comparison to simple carbohydrates. Many complex carbohydrates contain minerals, vitamins, fibers and other nutrients which are all necessesary to promote good health in our bodies. Here are some examples of the good for you complex carboydrates:

Spinach
Whole Barley
Grapefruit
Buckwheat
Apples
Lettuce
Apricots, Dried
Zucchini
Oatmeal
Pears
Asparagus
Oat bran cereal
Plums
Strawberries
Okra
Wild rice
Oranges
Cabbage
Brown rice
Multi-grain bread
Carrots
Cucumbers
Potatoes
Dill Pickles
Yogurt, low fat
Soybeans
Skim milk
Broccoli
Kidney beans
Soy milk
Tomatoes

Now that we know the difference in carbohydrates, how do we avoid the bad ones??

In order to stay away from simple carbohydrates get in the habit of reading labels. Ingredients such as sugar, sucrose, corn syrup or wheat flour scream "SIMPLE CARBS!!". We want to be sure to avoid them. Also try to avoid processed and refined foods. Instead of reaching for a glass of "fruit juice"(which is usually loaded with sugar and corn syrup), reach for a piece of fruit. Instead of chex mix, have whole wheat crackers, or even better, have a serving of vegetables. Instead of packaged cereal, have whole grain oatmeal. Getting the hang of it yet?

And one last important part of keeping carbohydrates a healthy part of your diet: know how many calories your body needs each day to function! Once you have figured out your caloric needs, stick to the amount your body requires. If you are looking to lose weight than eat less than the required amount. If you are looking to gain weight than eat more than what is required. And if you are looking to maintain your weight than eat no more or less than the required amount.

Not sure how to figure out your caloric requirements?? Team Beachbody offers a low cost membership that can help you learn about your bodies nutritional needs, calculate your caloric needs based upon your activity level, give you a personal coach to help you reach your goals and so much more! Check it out! www.beachbodycoach.com/jessle830.

Now the truth is out there! There is no reason to fear weight gain when eating carbohydrates as long as you are A) eating the right kind of carbohydrates and B) consuming your recommended amount of calories. Just stick to complex carbohydrates and your body will surely benefit in more ways than one!

Fitness is Fun!

Hey All!


How many of you out there dread even hearing the word "exercise"?? Well here's the deal, you don't have to dread it! Not only do you not have to dread it, you shouldn't dread it because exercise is as fun as you want to make it.

I know what you're thinking, "How in the world do I make it fun?!", right?!

It's as easy as...

1) Getting a workout partner. Find someone you enjoy spending time with such as a friend, relative, co-worker, etc who is full of energy and just as determined as yourself (if not more) to get fit and have fun. A workout partner will not only give you motivation to work harder but will give you a chance to spend time with a friend.

2) Changing it up. Is the same workout day after day starting to bore you? It sure would bore me which is why this is my favorite way to make exercise fun! Instead of going for a run try going for a hike, hit the tennis courts, get out on the golf course, go for a bike ride or even go out for a night of dancing...the possibilities are endless so mix it up! Need more ideas? Just ask me!

3) Keeping track of your progress. Exercise is always more fun once you see the progress that you have made from it so be sure to write down your initial measurements and keep track of them weekly for motivation.

4) Rewarding yourself. (And no I don't mean a big greasy hamburger or a fatty ice cream sundae!) But what I do mean is giving yourself 10-30 minutes of relaxation after your workout. Go ahead, lay back, close your eyes, enjoy the peace and quiet away from the chaos of work or family...ahh so peaceful. Once relaxation time is up be sure to reward yourself one more time with your favorite protein shake which I know you've been looking forward to since the start of your workout. Go for it, you deserve it!

The more fun you make your workouts, the more you'll enjoy doing them on a regular basis! So, don't forget to keep the fun in fitness and you'll be sure not to fall off the fit bandwagon.