Carbs….and Jordan Knight

Good Evening!

I hope all of you had an awesome Saturday. If you follow me on Twitter or you’re a Fan on Facebook then you already know where I spent my Saturday afternoon! At Fit World! Today was Fit World’s Grand Opening Extravaganza with special guest appearance by Jordan Knight. It was such an amazing day! 1 1/2 hours of non stop Zumba and the man himself, JK, even Zumba-ed with us! Bernie and Sean were on FIRE! It was the best class and the two of them together make an awesome team. Our class was soooo full too, love that. New faces, new friends, new dances – perfect afternoon. I even got to wear a crazy belly dancer scarf/belt…jingle jingle…LOL.

If you missed today and you’re still interested in making a change for the better, check out the info below!

You can join Fit World of Cranston for $59 Enrollment fee and $29 a month!!! That’s a $1 a day to change your life!  Check out http://www.fitworldri.com/ for more details!

Phone: (401) 464-4055
Information: info@fitworldri.com

It’s so worth it friends! The range of classes and class levels, world class trainers-if you want a Jillian Michaels type work out you can get it a Fit World! Bob Harper more your style, fine we go that too! Stop by, take a tour, and PLEASE tell them Girl Gone Healthy sent ya!

All right on to tonight’s Pledge 20 educational section! Tonight we will discuss CARBOHYDRATES! Are you cringing? Do the words simple, complex, good vs. bad start rolling around in your head? Are thinking OMGosh I don’t wanna do the Atkins Diet Tera, LOL. We have discussed Fiber, Protein, and now the third most “misunderstood” diet word is the good ol carbohydrate. So sit back, relax, and be prepared to be surprised yet again!

Simple carbohydrates

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates

Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

  • Fruits
  • Vegetables
  • Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1.   Complex carbs aid weight management

Foods that are high in complex carbohydrates are often lower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2.   Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount of fiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3.   Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs

People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

(Info above via The Diet Channel)

Vegetable Calories and Macro-Nutrients- This will SHOCK you, I think =)

Vegetable Serving Calories Kilojoules Carbs
(g)
Protein
(g)
Fat
(g)
Asparagus raw, 4 medium spears, 2oz 11 48 2.2 1.3 0.1
Beans, Kidney boiled, 1/2 cup, 3oz 108 451 19.4 7.2 0.4
Brocolli 1 cup chopped, 3oz 35 146 5.6 2.4 0.3
Cabbage 1 cup shredded, 5oz 41 172 9.8 2.1 0.1
Carrots 1 cup chopped 52 219 12.3 1.3 0.3
Cauliflower 1 cup chopped, 3.5oz 23 95 4.1 1.8 0.4
Celery 1 cup chopped, 3.5oz 14 58 3.6 0.7 0.2
Corn (kernels) 1/2 cup kernels, 3.5oz 354 1479 82.3 10.8 4.3
Corn on cob 1 large ear, 5.5oz 140 588 33.3 4.7 1.1
Cucumber 1/2 cup slices (with skin), 2oz 7 28 1.3 0.3 0.1
Lentils 1/2 cup boiled, 3.5oz 115 480 19.9 8.9 0.4
Lettuce (iceberg) 1 cup shredded, 1.9oz 8 35 1.7 0.5 0.1
Mushrooms 1/2 cup pieces, 2.5oz 20 83 3.8 1.4 0.4
Onion 1/2 cup chopped, 3oz 36 150 8.6 0.8 0.1
Peas 1/4 cup, 1.5oz 36 151 6.7 2.3 0.1
Peppers (bell or sweet) 1 cup sliced, 3.2oz 18 77 4.2 0.8 0.2
Potatoes 1 potato, baked with skin, 7oz 255 1065 58.1 7.0 0.4
Pumpkin 1/2 cup mashed, 4oz 23 95 5.6 0.8 0.1
Spinach 1/2 cup, 3oz 20 82 3.2 2.6 0.3
Sweet potato 1 cup, baked, with skin, 7oz 180 752 41.4 4.0 0.4
Tomato 1 tomato, raw, 2.2oz 11 47 2.4 0.6 0.1

 

Good Sources of Carbohydrate

Carbohydrates to Avoid or Limit

(Info above via Weight Loss Guide)

So that’s your dose of Carbohydrate Info Goodness! I hope that you find it to be helpful and as always please feel free to comment, Tweet, email your thoughts!

To end tonight I would like to introduce my newest Product! The Girl Gone Healthy Work Out TANK!

Follow this link and take a look! http://www.zazzle.com/girlgonehealthy

Thanks for reading and as always Healthy Wishes!

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