Nutrition 101, Part 2(b) of 3...Carbohydrates

  Complex Carbohydrates...what are they? What makes a carb "complex?" The simple answer is the structure of the carb; the bigger the better. Smaller carbs can enter the bloodstream faster than their larger brothers, which can lead to a sharper increase in blood glucose levels, followed by a likely spike in insulin levels. The larger carbs enter more slowly, require more energy to digest, and provide more energy over the long term than simple carbs. Think of the difference as being like burning oak wood for a fire instead of a stack of newspaper. The oak will take more heat to get burning, but will provide more heat over the long run. A stack of newspapers will catch fire more quickly than a log of oak wood, but will also burn out into ash a lot sooner, making it less effective for long term heat/energy.
  So, when shopping for carbs, try to stick with 'natural' carbs, veggies, fruits, whole grains, etc. ...natural, just like oak wood. The most common simple carbs tend to be the ones that get us into trouble, and just like the stack of newspaper, tend to be man-made. So as a simple rule of thumb, stick to the natural sources of carbs.
  Can natural carbs also be simple? Yes, they can. Examples include, honey, sugar, equatorial fruits (banana, papaya, mango, pineapple), etc. Should we avoid these carbs? Not necessarily, as the fruits also contain valuable micronutrients like vitamins and minerals, as well as good amounts of fiber. These carbs can be consumed, but should be done so in moderation. However, if the doctor says you need to increase your  daily potassium intake, then a banana a day is probably not going to be a problem.
 

Nutrition 101, Part 2(a) of 3...Carbohydrates

  This one is a favorite target of many diets, fad or otherwise, and for good reason. Carbohydrates (aka "Sugars") are easily misunderstood, and have received much press (positive and negative) in recent years. To keep things simple, and not get into a lesson in Organic Chemistry, we will focus on two main types: Simple and Complex Carbohydrates. Simple Carbohydrates, aka "Simple Sugars," are basically just that, "Simple." So what makes a carbohydrate "Simple?" Well, it basically means that the carbohydrate molecule is simple in structure, and is relatively small in comparison to its complex counterparts. Simple sugars, being smaller, can more readily pass into the bloodstream than complex sugars, and can even be absorbed through other membranes like the mouth lining and gums (as is the case with Alcohol), before reaching the stomach and intestines during digestion. So, why would this be significant? This can be an issue if someone already has elevated blood sugar, or may be pre-diabetic, thus being more resistant to Insulin and it's effects in helping to lower blood sugar (Glucose) levels. Another major issue deals with weight loss, and the tendency for simple sugars to elevate or "spike" blood glucose levels. Combined with lack of exercise, the latter factor can lead to storage of the excess sugars (calories) in fat cells, thus making it difficult to maintain optimal body fat levels which can lead to unhealthy weight gain.
  So all of this info is great...now what? A good place to start would be to get an idea of what a 'typical' simple sugar looks like. One easy way to do this is to refer to the Glycemic Index. This index is basically a list of carbohydrate sources with corresponding numbers ranging from 0 to 100. The higher the number, the more simple the sugar, thus the more rapidly it enters the bloodstream. As a general rule, the slower the better when it comes to sugars, so try to consume a decent amount of carbohydrates that are low on the index (55 or less)...examples include: green veggies (broccoli, green beans, asparagus), green leafies like spinach, kale and various lettuce, whole grains, nuts, etc.
  Sticking with the more complex carbohydrates can help regulate blood glucose levels and reduce the amount of storage in fat cells. This can help slow or all together halt any unhealthy weight gain. Complex carbohydrates can also provide a longer-lasting energy source for the body, which carries with it a whole host of other advantages as well.
  Part 2(b) will discuss Complex Carbohydrates in more detail.

Nutrition 101, Part 1 of 3...Fats

   Many people ask what the differences are between the major nutrients, also called "Macro Nutrients." Simply put, there are three Macro Nutrients, and these are most likely familiar to you...they are, Fats, Proteins, and of course, Carbohydrates. So what are the differences? Basically, Fats, also called "Lipids," are oils, and they come in two main flavors, Saturated and Unsaturated. Saturated fats are the 'bad' fats as we all know. So what makes these fats so bad for us? Well, it basically has to do with the chemical structure of the fat molecule and the effects it can have on our cells within our body. Additionally, saturated fats also have been known to aid in the production of LDL (Low Density Lipoprotiein), also known as "bad" cholesterol. These cholsterols are bad because they can contribute to the formation of plaques in our arteries, which can lead to such conditions as CAD (Coronary Artery Disease). Sources of saturated fats include, animal fats, dairy, some nuts, certain fish, and eggs. You can tell a saturated fat from its solid appearance at room temperature. Unsaturated Fats are easy to spot as well. These fats are more 'oily' and tend to be liquid at room temperature. Some good examples include, Olive oil, Safflower, Canola, Borage, and one of the most, unsaturated oils, Flax. These oils aid in production of 'good' cholesterol, also called High-Density Lipoprotein (HDL). HDL cholesterol can help prevent the accumulation of arterial plaques, thus reducing the risk of diseases like CAD.
   Fats can also serve as an appetite 'controller' by making us feel full during a meal, and when consumed correctly, can aid in reducing our body fat levels.

Lose the Scale!

I cannot tell you how many times I have had discussions with my clients about their scales. Here is my issue with those devices: 1) They only measure total mass, not actual body fat percentage; 2) Our body weight can fluctuate as much as five pounds per day, and can even change one or two pounds after a meal; 3) Frequent weighing can lead to obsessive behavior patterns resulting in a strong dependency to weigh ourselves several times per day; 4) Weighing dependency can cause a client to rely on a favorable display from their scale...if the result is perceived as negative, i.e., they have gained weight, it can result in a sort of depression that can last from a few minutes to several days...at least until the next weigh-in.
So what do I advise my clients? "Get rid of the scale!" It's that simple. I also advise my clients to pay closer attention to the signals their bodies are telling them, or how their clothes are fitting. I try to follow one simple rule when it comes to client progress in a program..."How do you feel?" I will ask. If the response is, "I feel great!" or "My clothes seem to be fitting looser," then I know they are progressing, and all of the sudden, the numbers on the scale don't seem all that important anymore.
Be healthy...Be well.

Consistency is Key!

I recently had the pleasure of working with a couple of my closest friends on reaching their fitness goals. To be more specific, each wanted to lose a few pounds...who doesn't, right? Without going through all of the minor details, each was able to reduce their body fat 5-10%, and each lost about 40-60 pounds. They were able to reach their goals through application of a few techniques, ranging from portion control to increased exercise output. Now, this did not happen overnight, of course. It actually took each of them about 6 months! The main point I wish to stress is that both were CONSISTENT in their efforts, from the meals to their excercise.
For instance, many of my clients come to me with fitness issues brought about by neglect in one form or another. What I mean to say is that they were CONSISTENT in NOT doing the things they should in order to maintain their desired level of health and wellness.
So the bottom line is this...Consistent effort (or lack of effort/neglect) will garner consistent results, good or bad. It's up to YOU!