Good carbs? Bad carbs?
On a nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. No wonder knowing what kind and how many carbohydrates to eat can be confusing!
The resource link below will educate you about the three main types of carbohydrates (starches, sugar and fiber) in food and where they fall into your diet.
Source: Types of Carbohydrates: American Diabetes Association®
ACE Fitness Professional, Justin Robinson writes:
Your workout is complete and now the real race begins. As you wipe off the last bead of sweat from your forehead, you rush to the locker room to grab your shaker bottle. Your “anabolic window” is closing so you chug your protein mix before you even sit down to catch your breath.
Does this sound familiar? As trainers and athletes, we have been told for years that nutrient timing is crucial and that we are “wasting our workout” unless we ingest a post-workout shake immediately. The classic nutrient timing train of thought has been to consume carbohydrate before a workout and protein afterward. While this approach is logical, is it supported by current research?
Some may argue that we actually have it backwards, and that protein is more effective prior to a workout. Furthermore, timing is not crucial as long as we consume adequate calories and nutrients within a 24-hour period.
To help clear up some of the confusion, here’s what you need to know about nutrient timing.
If you are accustomed to mega-sized platefuls of pasta and Flintstone style steaks, you may have portion distortion. Discover what a healthy portion looks like here.
With lack of sleep already such a problem among North Americans, taking some simple dietary steps to promote better slumber may be something to consider before bedtime. Read more here.
When I discover information that I feel may benefit you, I’m eager to share. This month I discovered 10 simple steps to lower your cholesterol without prescription drugs. This information can be found in the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN. If you are hoping to discover natural remedies that can lower your cholesterol, this book may prove beneficial.
These are the 10 steps discussed in the book:
- Walk 30 minutes every day (preferably at a fast pace).
- Eat 1 – 1-½ ounces of almonds or walnuts every day or 2-3 tablespoons for almond butter.
- Eat a half cup of some type of beans, peas, or lentils every day.
- Eat one apple every day.
- Eat 1-2 tablespoons of ground flaxseeds every day.
- Eat 3-10 grams psylliym (either 6-8 capsules or 1-2 tablespoons powder) per day.
- Eat 1 clove of fresh garlic and take 1 Kyolic garlic capsule per day.
- Eat 20-25 grams per day of soy protein; aim for at least two servings of soy products every day.
- Eat plant sterols/stanols. Consume 2-3 grams a day at two meals.
- Eat 1 cup of oatmeal or barley per day.
Cholesterol Down by Janet Bond Brill
- *Thank you to my client and friend, Maryann, for sharing this valuable resource.
Decide what is a “must-have” for your Thanksgiving meal and implement these strategies. Your planning will pay off when the new year is here and you don’t have extra pounds to lose!