Carbs are you friend… Eat the right ones…
Carbohydrates are the primary source of energy for your body. To put it simply, your body requires Carbohydrates for energy. Carbs are used to fuel your body during normal day-to-day activities and it is also a primary source of fuel during workouts.
A shortage or lack of carbs will leave you feeling sluggish and unable to perform day-to-day activities at your optimum performance. Carbs provide energy to your muscles, central nervous system, and brain. Carbs are your friend!
There are three types of carbs, simple, complex, and fiber.
Simple carbs are composed of sugar that is digested quickly, often resulting in a spike of blood sugar levels triggering the release of insulin. You end up on a roller-coaster ride of spiking and crashing blood sugar levels resulting in an increase in appetite and excess fat storage.
Complex carbohydrates or starches consist of several units of sugar and are structurally more complex therefore taking longer to digest. Complex carbs enter the blood stream slowly minimizing the risk of a spike in blood sugar levels and insulin release. As a result your appetite will be more stable and you will store fewer carbs as fat.
Fiber is indigestible. As a result it is not a source of energy for the body. Fiber has significant healthy benefits.
What are the good or best carbs? Fruits, vegetables, legumes, beans, peas, brown rice, and whole grain pasta, noodles, cereal, and baked items.
How many carbs? Let’s start with fruits and veggies. Typical dietary guideline for an adult who needs 2,000 calories a day to maintain weight and health, should get about nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables). Yep, that’s a lot! Personally I take a supplement that provides me with seven servings per day. You can call it cheating or supplementing.
Strive for 1-2 servings of legumes, beans, an peas per day.
How about grains and whole grains? Half of your grains need to be whole grains or 3-5 servings per day for the average adult.
What not to eat? Food or foodesque that is high in sugar content. Sodas, fruit juice, candy, sugary desserts, doughnuts, pastries, fried foods, chips, jams, jelly, and syrups.
Get the gist? You know it’s bad for you! And sure once in a while birthday cake or a yummy dessert isn’t gonna kill you or your healthy life-style.
“Every choice you make has an end result.” ~ Zig Ziglar
The challenge? A lot of you rely on the quick spike of energy or emotional comfort from snacking on unhealthy foods frequently. If you want to improve your energy, wellness, and weight, make healthier choices MOST of the time.
It comes down to what you want. The short-term sugar rush or emotional release OR to fit in your skinny jeans. You choose!
Until later… Kathi
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