Back to the Basics... Carbohydrates

Carbohydrate + Protein + Fat = Balance

  

Many clients that I interact with want to know the answer to these questions... "How many carbs should I be eating? How much protein do I need? Can't I just cut the carbs to lose weight? If I eliminate fat, then I will burn off my unwanted fat, right?"

 

Hopefully these next few posts will bring some clarity to what each macronutrient does for your body and why you need ALL of them in order for your metabolism to work efficiently whether the goal is weight gain, loss, or maintenance.

 

#1 - Carbohydrates

 

Whether you are an elite athlete or a weekend warrior, carbohydrates are your main fuel source. Maintaining adequate carbohydrate stores for your physical activity is critical for optimal performance. We've all had the days where we didn't fuel as well... compare a day without breakfast to a day with a good breakfast, hydration & snack before a run. Which day turned out better for your performance?

 

While carbohydrates have gained a bad reputation for causing weight gain, the truth is that carbohydrate and protein both contain 4 calories per gram. As long as you are eating carbs in the right portions sizes, they are absorbed correctly as well as helpful for performance. So how did protein become good and carbs become bad?? The trouble comes from eating the wrong types of carbohydrate: chips, candy, processed food, soda, etc. which also leads to overeating.

 

What are the healthy carbohydrate choices?

 

Complex:

Complex carbohydrates come from the starch and fiber in grains, legumes, potatoes and root vegetables. Choose whole grains when possible! Whole grains include brown rice, whole wheat pasta, oatmeal, whole grain cereal (Kashi), & whole grain bread. These choices contain fiber, B vitamins and protein to fuel the body. Beans, sweet potatoes, white potatoes, corn, squash, and peas are starchy vegetables that also provide a good amount of fiber.

 

Simple:

Simple carbs include the simple sugars found in fruits, milk, & honey. Choose low-fat milk, a variety of fruits and honey when needing a natural sugar source. Because these foods are simple carbohydrates, the sugar breaks down faster in the body. It is best to eat these types of food with a protein or healthy fat to keep your blood sugar and energy levels stable since they are lacking in fiber/protein compared to complex carbohydrates.

 

 

Try switching sweet potatoes, whole grain bread, brown rice, fruit and low-fat milk for chips, candy, soda, white pasta & cheez-its... I think you will feel a lot more CLEAN and ENERGIZED! You might also find you can eat more for the same amount of calories when choosing cleaner foods.

 

While the elite athlete will generally need more carbohydrate than the weekend warrior, it is best to contact a registered dietitian if you want a specific meal plan or are training for a specific event.

 

                                             Look for the protein and fat posts coming soon!

  



Wild or Farm Raised??

When it comes to fish.... wild or farm-raised?

People are catching on to the fact that fish contain the healthy fat: omega 3. Omega-3 is helpful for reducing inflammation in the body (especially great for athletes who are constantly breaking down their bodies), brain function and vitamin absorption. Many NFL teams have made fish oil pills mandatory in order to help prevent/recover in case of concussion. While research is still going on related to concussions, we know that the brain needs omega-3 because it can concentrate, focus and perform better with higher doses. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. 
Many people have probably noticed there are two different types of fish, especially salmon, when choosing at the grocery store. Wild caught is the better choice because some fish and farm raised salmon contain toxic substances, aka PCBs.. 

What are PCBs?

Polychlorinated biphenyls PCBs are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was stopped in the U.S. in 1977 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food.

A couple of studies show how this can affect us:

• EWG Report: In July 2003, the Environmental Working Group EWG released a report stating that farm raised salmon purchased in the United States contain the highest level of PCBs in the food supply system. In the report, EWG reported that farm raised salmon have 16 times PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the levels in other seafood. EWG recommends that consumers choose wild salmon instead of farm raised salmon, and they should eat an 8 oz serving of farm raised salmon no more than once a month.
• Science Journal: In January 2004, the journal Science warned that farm raised salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon. The study recommends that farm raised salmon should be eaten once a month, perhaps every two months as they pose cancer risks to the human beings.

While shopping at Central Market this weekend, I had to make the choice! See the photos below. Without editing either, there is better color in the "Wild" fish, and yes, it is a little more expensive. Choosing the "Wild" may be worth the higher quality as well as toxin & PCB-free!

FARM

WILD

Just like when considering meals and snacks, always choose foods that are more simple and can nourish your body in the best way.

Recipe of the Week: Crockpot Lasagna

About a month ago, I was introduced to a new way to cook lasagna: the crockpot! My older sister made a verrrry yummy dinner thanks to this recipe. By making a few adjustments, it could be a meal high in fiber, protein and whole grains. 

Ingredients

• 3 cans (14.4 ounces) crushed tomatoes
• 3 cloves garlic , finely chopped
• 2 Tbsp. dried oregano
• 1/2 tsp. kosher salt
• 1/4 tsp. red pepper flakes
• 1/4 tsp. freshly ground black pepper
• 2 containers (15 ounces each) fresh ricotta (Choose part-skim)
• 2 cups (8 ounces) grated mozzarella (Choose 2% or part-skim)
• 1/4 cup grated Parmesan (Choose 2% or part-skim)
• 12 lasagna noodles (Choose whole wheat noodles for more fiber)
• 5 ounces (about 6 cups) baby spinach

Directions

In a medium bowl, combine the tomatoes, garlic, oregano, salt, red pepper and black pepper. In a separate bowl, mix the ricotta, 1 cup of the mozzarella and Parmesan.

In the bottom of a 5- to 6-quart slow cooker, spread a thin layer of the sauce. Top with 3 of the noodles (breaking to fit as necessary). Spread about 1 cup of the sauce over the noodles and layer with 2 cups of the spinach and 1 1/2 cups of the cheese mixture. Repeat twice more with the noodles, sauce, spinach and cheese mixture. Top with the remaining 3 noodles, sauce and 1 cup mozzarella.

Cook on low, covered, until the noodles are tender—especially in the center of the lasagna—about 3 to 3 1/2 hours. Servings: Serves 6

This is a great idea for a pre-race or pre-game dinner since it combines whole grain carbohydrates and quality protein!