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.