There’s been so much talk about low carb and no carb diets and that “carbs” are “bad” for you. Honestly, God created proteins, carbohydrates and fats for us because our bodies need all three of these macronutrients. The quality of the carbohydrate foods you choose to include in your meals makes the difference.
First of all, what are carbohydrates? Carbohydrates are sugars found in plant foods like fruits, vegetables, beans and legumes as well as grains. Carbs are the preferred source of energy for your brain and body. They are essential for good health. So, eating a no-carb diet is a disaster! In fact, the reason most people can’t stay on that kind of eating plan for long is because they can’t think clearly and are tired and cranky all the time!
There are two different types of carbs: simple and complex. Simple carbs are actually simple sugars. Healthy simple carbs (yes, there are some!) are fresh, whole fruits. And because they are high in sugar, they are to be eaten in moderation. Simple carbs that cause problems are those made from refined white flour and sucrose or white, refined table sugar like cookies, cakes, candy, soda, doughnuts, etc.
Complex carbs, on the other hand, are also made up of sugars, as all carbohydrates are, but their molecules form longer, more complex chains and the foods themselves are fresh, unrefined and include fiber, vitamins and minerals. These healthy foods include fruits, vegetables, beans and whole grains like oats, whole wheat, spelt and some seed-like grains.
The problem with eating too many refined, simple carbs is that they increase insulin levels by causing blood sugar levels to spike. This can lead to hypoglycemia and eventually diabetes. It’s a fact that sugar feeds cancers so that’s another reason to choose your carbs wisely.
Refined foods are also virtually void of any nutrition! They are empty calories that simply fill your belly (and extend your waist-line) but starve your cells! You can actually be overweight and malnourished!
Steps to Take:
First, become aware of the quality of the carbohydrate foods you eat. Are your meals and snacks full of refined, simple carbs? I encourage you to clean out your kitchen and begin creating your meals and snacks around fresh, unprocessed complex carbs, beginning with lots of fresh, seasonal fruits and vegetables.
Until next time I wish you vibrant health!
Ann
Showing posts with label complex carbohydrates. Show all posts
Showing posts with label complex carbohydrates. Show all posts
Thursday, March 18, 2010
Healthy Diet Basics
Here are some basics for a truly healthy diet which I am condensing from my “Today’s the Day 7-Week Fitness Plan.” Whether you need to drop a few pounds or not, the basics are the same! So here we go with my top 10!
1. Eat some form of clean protein at each meal (lean beef, poultry, eggs, egg whites, whey, pea, hemp or rice protein powder, beans and legumes).
2. Drink at least one half your body weight in ounces of water daily and use ¼ tsp. natural, unprocessed salt for every 32 oz. You can simply measure out the salt and be sure to use it in your food – or just put ¼ tsp. into a few glasses of your water.
3. Increase your fiber intake by increasing your intake of vegetables – cooked and raw – and you can also take a fiber supplement. Green leafy and all other non-starchy vegetables should form the framework of your daily meals.
4. The composition of your meals is very important. When you combine adequate protein, healthy fats: Olive oil, extra virgin olive oil, flax oil, coconut oil, pumpkin seed oil, macadamia nut oil, sesame oil, avocado, nuts, walnuts, pecans, almonds, Brazil nuts, pistachio nuts, pine nuts, nut butters, olives, flax, hemp and chia seeds, and tahini; healthy carbs in the form of non-starchy vegetables and wholegrain carbs (in moderation) at your meals and snacks, you automatically control the glycemic load of your meals. By keeping the glycemic load low, you avoid raising blood sugar and insulin levels.
5. Eat rhythmic, structured meals, which simply means eating every 3 to 5 hours. Get into a rhythm so your body burns the fuel you put into it steadily. Eating regularly keeps your insulin and glucose levels stable and prevents that ravenous hunger that convinces you it’s ok to eat whatever you can get your hands on!
6. Also, eat slowly and mindfully. Don’t eat on the run – sit down, set a plate and give thanks to God for what you are eating. Eat slowly and chew thoroughly. Pay attention to the flavors, textures and aromas! Enjoy your meals.
7. Strive to keep your body in as alkaline a state as possible. When you are in an acidic state your body tends to shuttle minerals from your bones and teeth to buffer the acids which can lead to osteoporosis, dental problems and mineral deficiencies. (Adequate water, lots of vegetables, especially green ones, minerals and managing stress are ways to do this.)
8. Include a variety of spices and herbs in your meals. They will not only add flavor and interest, but they boost the nutrient value and even help you burn fat, cut appetite and
reduce inflammation
9. Eat starchy vegetables and whole grains in moderation and preferably early in the day if weight loss is a goal. Be sure to properly prepare your whole grains by soaking them.
10. Never sit down to eat when you are upset, angry or stressed. Take time to calm down and get in the proper frame of mind. Destructive chemicals are released and your digestion is compromised.
Take a Step:
If you need help structuring (or re-structuring) your diet for maximum health, I have several extremely affordable options you can choose. I would be honored to work with you to create a healthier diet for you and your family. For more information you may visit 3D Weight Loss.
Until next time, I wish you vibrant health!
Ann
1. Eat some form of clean protein at each meal (lean beef, poultry, eggs, egg whites, whey, pea, hemp or rice protein powder, beans and legumes).
2. Drink at least one half your body weight in ounces of water daily and use ¼ tsp. natural, unprocessed salt for every 32 oz. You can simply measure out the salt and be sure to use it in your food – or just put ¼ tsp. into a few glasses of your water.
3. Increase your fiber intake by increasing your intake of vegetables – cooked and raw – and you can also take a fiber supplement. Green leafy and all other non-starchy vegetables should form the framework of your daily meals.
4. The composition of your meals is very important. When you combine adequate protein, healthy fats: Olive oil, extra virgin olive oil, flax oil, coconut oil, pumpkin seed oil, macadamia nut oil, sesame oil, avocado, nuts, walnuts, pecans, almonds, Brazil nuts, pistachio nuts, pine nuts, nut butters, olives, flax, hemp and chia seeds, and tahini; healthy carbs in the form of non-starchy vegetables and wholegrain carbs (in moderation) at your meals and snacks, you automatically control the glycemic load of your meals. By keeping the glycemic load low, you avoid raising blood sugar and insulin levels.
5. Eat rhythmic, structured meals, which simply means eating every 3 to 5 hours. Get into a rhythm so your body burns the fuel you put into it steadily. Eating regularly keeps your insulin and glucose levels stable and prevents that ravenous hunger that convinces you it’s ok to eat whatever you can get your hands on!
6. Also, eat slowly and mindfully. Don’t eat on the run – sit down, set a plate and give thanks to God for what you are eating. Eat slowly and chew thoroughly. Pay attention to the flavors, textures and aromas! Enjoy your meals.
7. Strive to keep your body in as alkaline a state as possible. When you are in an acidic state your body tends to shuttle minerals from your bones and teeth to buffer the acids which can lead to osteoporosis, dental problems and mineral deficiencies. (Adequate water, lots of vegetables, especially green ones, minerals and managing stress are ways to do this.)
8. Include a variety of spices and herbs in your meals. They will not only add flavor and interest, but they boost the nutrient value and even help you burn fat, cut appetite and
reduce inflammation
9. Eat starchy vegetables and whole grains in moderation and preferably early in the day if weight loss is a goal. Be sure to properly prepare your whole grains by soaking them.
10. Never sit down to eat when you are upset, angry or stressed. Take time to calm down and get in the proper frame of mind. Destructive chemicals are released and your digestion is compromised.
Take a Step:
If you need help structuring (or re-structuring) your diet for maximum health, I have several extremely affordable options you can choose. I would be honored to work with you to create a healthier diet for you and your family. For more information you may visit 3D Weight Loss.
Until next time, I wish you vibrant health!
Ann
Subscribe to:
Posts (Atom)
