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
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!
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 carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:
- 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 =)
|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
- Vegetables (all kinds)
- Fruit (limit quantity if trying to lose fat)
- Oats and oatmeal
- Brown Rice
- Whole Grain Breads
- Whole Grain Pitas
- Whole Grain Cereals
Carbohydrates to Avoid or Limit
- White Pasta
- White Rice
- White Bread
- Instant Oatmeal
- Fruit Juices
- Sweets and Candies
- Processed Breakfast Cereals
(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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