Macronutrients: Carbohydrates

What are Macronutrients?

Nutrients are environmental substances used for energy, growth, and bodily functions by organisms.

Depending on the nutrient, these substances are needed in small amounts or larger amounts. Those that are needed in large amounts are called Macronutrients.

There are three macronutrients required by humans.

• Carbohydrates (sugar)
•  Lipids (fats)
•  Proteins

In today’s blog I am discussing about Carbohydrates.

Carbohydrates:

Carbohydrates are source of quick energy. You need to eat carbohydrates everyday to provide your body with energy in the form of glucose in the blood.

But we need to distinguish between good carbohydrates and bad carbohydrates.

Good Carbohydrates

• Good Carbohydrates are absorbed more slowly. It takes the body more time to break down good carbohydrates, there by blood sugar levels will be more sustained and energy levels will be maintained.
• Good Carbohydrates are generally less / not processed foods.
• Good Carbohydrates contains more fibre, which helps in good digestion.

Sources:

Good Carbohydrates becomes Bad Carbohydrates through refining process.

Nutrients and Fibre are stripped when processed.

Bad Carbohydrates

• Bad Carbohydrates quickly raise blood sugar levels.
• Bad Carbohydrates contains less nutritional value and they are mostly processed foods.
• Bad Carbohydrates are absorbed quickly by body, thereby increasing the blood sugar levels rapidly.
• Bad Carbohydrates have lot of calories or hidden fats. It doesn’t have enough fibre.

So try avoiding bad Carbohydrates and increase the intake of good carbohydrates.

These 6 Habits Can RUIN Your Healthy Diet

Weight loss, eating a healthier diet, becoming more active, working towards a better body shape. Whatever your goal, there always seems to be a few habits that get in the way, even when we have the best intentions. Success means not only achieving your goal, but also maintaining it. Here are some common dieting habits to be avoid.

1. You think you can lose weight without exercise - To be healthy, lose weight, and keep it off, you need to exercise regularly. Exercise helps you achieve a better body shape by toning the muscles; supports metabolism; helps increase energy levels, fitness, and endurance; plus it's good for the mind!
   
   
2. You drink too many calories - Staying clear of the fizzy drinks is great, but don't replace it by drinking more fruit juice. Remember: juice can contain almost the same number of calories as fizzy drinks. Yes, juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as often sugar is added, and there's no fiber. Where possible, eat your fruit rather than drink it.
   
3. You think all fats are bad - Beneficial fats are unsaturated fats, particularly omega-3 and omega-6 fatty acids, which are primarily found in oily fish, nuts, and seeds. Fat is essential for health; just make sure you limit saturated fats and trans fats.
   
4. You think changing your diet is temporary - Just because you've reached your target weight, or achieved your goal doesn't mean you can stop your diet. Do celebrate your success, but don't fall back into old habits and end up gaining back the weight you've lost. Make your new diet choices permanent, not temporary, and recognize that a healthy diet isn't just about weight loss; it's about choosing a healthy lifestyle!
   
   
5. You find it hard to know when to stop eating - Eating small, regular meals throughout the day is best, but make sure you keep them balanced and don't lose track of how much you've eaten. It's so easy to get caught up doing work or busy talking while you eat, and forget to stop when you're no longer hungry!
   
6. You lose motivation - Motivation is an intergral part of sticking to your eating or exercise plan. Surround yourself with family and friends who encourage your decision. This is especially important when you notice results starting to plateau. Try putting post-it notes or inspirational photographs around the house and in the pantry to remind yourself of your goals and how far you've come so far.

Remember, it's easier to break habits, than it is to build them. So get family and friends to keep you motivated, stay focused and strong - the results will pay off.

Rev Up Your Metabolism and Keep Your Weight Down

Put your metabolism to work for you. Now's the perfect time to incorporate some metabolism-revving tips into your daily regimen and avoid gaining weight.

Rev Up Your Body's Engine

We eat food for fuel. When we burn it for energy to keep our bodies running, the process creates heat. Consequently, it is important that your body's engine burns fuel efficiently, helping your metabolism run at its optimum and function well.

Daily Regimen Tips

·  Engage in 30 minutes of activity every day to help minimize weight gain and to raise metabolic rate.

·  Tone your muscles by weight training three days a week.

·  Start small: Try walking with one- to two-pound weights.

·  Don't eat fewer than 1,200 calories a day. Eating too little might slow your metabolism.

·  Never skip breakfast. It might slow your metabolism.

Follow the tips above to help improve your metabolism and to develop healthy exercise patterns for a healthy lifestyle. 

Fruit, Vegetables & Easy Ways To Get 5-7 Servings A Day

Do you eat 5-7 servings of fruit and vegetables every single day? It's hard enough to get one or two servings each day, let alone seven! So what are some ways to do it? And importantly, why do we need to eat that much? 

Fruits and vegetables are hugely important for staying healthy and they are a great source of essential nutrients the body needs. They naturally contain fiber, antioxidants, fructose (naturally occurring fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about the sugar in fruit?

Fruit naturally contains sugar, called fructose, but this shouldn't be a reason not to eat it. Fruit contains many other great nutrients and the benefit of these outweighs the sugar quantity you'll get from eating a piece of fruit. But do watch your intake; try to make up your daily requirement with 2-3 servings of fruit and 4-5 of vegetables.

So what are some good ways to hit the 'magic number' of fruit and vegetables each day?

1.    Add fruit to shakes and smoothies for a tasty drink.

2.    At breakfast, add sliced fruit on your cereal or oats, or sliced tomato or avocado on your toast.

3.    Fruit and vegetables are healthy snacks - snack on a piece of fruit or sliced vegetables sticks such as carrots/celery/peppers.

4.    Keep the fruit bowl full, as you're more likely to reach for a snack that is readily available in your home or in your bag.

5.    Dinner is a good way to increase your vegetable intake. It's easy to throw extra vegetables into a stir-fry or to eat them as a side dish.

6.    Variety in cooking is needed to alleviate boredom. Try something new each day: stir-fry, roast, boil, poach, steam or bake.

7.    Although fresh is best, frozen and canned fruit and vegetables count too. If you choose canned fruit, go for ones without a sugary syrup and that are low in salt and sugar.

8.    One glass of unsweetened 100% fruit juice counts as one of your servings

9.    Grow your own. It always seems to taste better when you've put the hard work in yourself!

10.  Buy what's in season - it tastes better and is usually cheaper

So head down to your local farmers' market, fruit and veg store or supermarket and stock up on healthy, tasty and nutritious fruits and vegetables. 

7 Ways to stay motivated to exercise

You've been told the benefits of exercise a thousand times and you know what you should be doing, but it can be so easy to find excuses.

• 'I'm comfortable on the sofa.'
• 'My favorite TV program is on.'
• 'It so cold (or hot) outside.'
• 'I just don't have enough time.'

We've heard them all before, so how do you get (and keep) the motivation to get up and exercise regularly? Here are some tips we can all benefit from:

Plan - Leading a busy life, it can be hard to think there is room to fit in daily exercise. Make exercise a priority and plan it into your daily routine. Don't make it optional. It also helps to plan exercise when you're more likely to enjoy it. For example, if you find it hard to get out of bed in the mornings at the best of times, don't try and exercise in the mornings. Try your lunch break or after work.

Get your gear on - The first step (and often the hardest) is just putting on your shoes and exercise clothes). Once they're on, it's much easier to get going. Even better, treat yourself to something new. It's surprising how a new pair of running shoes, item of clothing, or new gadget can encourage you to 'try them out'. Plus you look good and feel good!

Variety is essential - Change your running route, try cycling instead, or swim in an outdoor pool instead of indoors. Keep it interesting by changing parts of your workout so you don't get bored. The gym can quickly become a sterile environment, so throw in the occasional outdoor session, especially on those gorgeous sunny days.

Make it social - Exercise with friends, have a laugh and you'll keep each other motivated. They can offer support, can give positive feedback, and make it fun! Alternatively, try group fitness classes or join a local team. If you thrive on competition, team sports are great, as is exercising with someone who's slightly better than you so you are always are pushing yourself to keep up.

The art of distraction - Exercising to music or while chatting to friends keeps you distracted. You may just find yourself exercising a little longer or finishing quicker than you thought. If you're at home, try exercising while watching TV.

Have realistic goals - You may not be planning to run a marathon, but it's important to have goals and to put them into practice to keep yourself motivated along the way. But be realistic! Don't set them so high that you'll never achieve them. Write them down and remember to review them regularly as your fitness improves.

Don't forget to reward yourself -   It could be running an extra mile or losing a couple of pounds, but as you reach your personal goals and are happy with your performance, reward yourself. Give yourself a day off or buy a new pair of jeans. Be proud of yourself!

Always remember the feeling you get after exercise - endorphins flying around your body, you feel healthy and pleased with yourself. Next time you're thinking of skipping a session, remember this feeling and get exercising!

Top 10 Secrets To Successful Weight Control

Weight control and weight management are really two sides of the same coin. In reality, the habits that help you drop pounds are the same ones that will help you maintain it. After all, losing weight isn't really considered a success unless you manage to keep it off. 

Dietician Susan Bowerman shares her secrets to successful weight loss.

The top 10 strategies of successful 'losers':

1. They get to know themselves really well

One key to success is learning how to manage your own high risk situations - such as eating when you're stressed or cleaning your plate out of habit rather than hunger. Successful losers are adaptable and plan ahead - they know what situations might get them into trouble and have a backup plan for dealing with them.
  
2.  They get a lot of exercise

On average, successful losers get about 60-90 minutes of moderate to high intensity exercise daily. The most popular exercise is walking, and it is simple and safe. Your only investment is a good pair of walking or running shoes. 
  
3.  They set goals and monitor their behavior

Setting goals for those you will measure, like how many minutes you walk, how many calories you take in, or how many sit-ups you do, are helpful because you can track whether or not you meet those goals. Successful losers keep track of how much exercise they get, and they keep food journals, sometimes using a food log to plan meals ahead of time. These self-monitoring strategies are critical and provide much needed feedback on behavior changes.
  
4. They have regular meal patterns and frequency

Many people get in trouble with their weight because their eating patterns are so disorganized. Successful losers report that eating at regular intervals and snacking only when they hungry are keys to success. Skipping meals usually backfires, and having routine meal times means that you don't go long stretches without food, which often leads to excessive snacking or larger meals.
 
5.  They eat a low fat, nutrient-dense diet

No surprises here, but a high quality diet, one with plenty of protein, fruits, vegetables and whole grains, is what keeps people satisfied. The fruits, veggies and whole grains are bulky and filling, and their calorie cost is relatively low. Adequate protein is key, since protein is highly satisfying and will help keep snacking at bay between meals.
  
6.  They practice portion control 

Learning the portion size you need to eat to in order to feel 'not hungry any more' can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.
  
7.  They practice stress management 

By learning what size portion you need to eat to feel 'not hungry any more' rather than feeling 'stuffed' you can help trim your intake significantly. Portion control strategies include using smaller plates, serving your food in the kitchen (rather than having serving dishes at the table), and using meal replacements such as protein shakes or bars.

8.  They have an attitude adjustment
Many people who have successfully controlled their weight say that they had to change their thinking about dieting and weight control. Some felt it was 'in their genes' to be fat, or that they couldn't lose because they'd never been successful in the past. Eventually, they faced the problem head on, recognizing that success would come through a series of small steps and a lifelong commitment to a healthy lifestyle.
  
9. They adopt a plan and stick to it
Once you have an established routine of how you generally eat and how frequently you exercise, learn to stick with this routine, day in & day out. People who have controlled their weight and are successful maintaining it do this - even when on vacation or eating out. You may eat out less often, simply because you prefer having more control over what you eat by preparing meals at home.
 
10. They have learned to control their environment

Successful losers learn how to control situations that are likely to get them into trouble. The foods that are available in the refrigerator or cupboard at home, in restaurants, at the workplace or in the grocery store are all environments that can be controlled. To gain control over the food environment, keep 'safe' foods in the house, choose restaurants where you know you can get foods that you want, bring appropriate foods to work, and prepare a shopping list before you go to the supermarket.

Follow the top ten tips above to help develop healthy weight loss strategies for a healthy lifestyle.

EAT RIGHT & SLEEP TIGHT

EAT RIGHT & SLEEP TIGHT

Getting a good night's sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less likely to eat properly, and bad food habits can prevent us from getting good quality sleep.

"When we're busy, we tend to eat less than we should during the day, and then much more than we need in the evening. This is exactly the opposite of what we should be doing," says Luigi Gratton, M.P.H., and Vice President of Nutrition Education.

Gratton suggests being aware of how certain foods can affect our sleep pattern. Protein-heavy foods stimulate the production of chemicals in the brain that keep us alert, and large meals eaten just before bed can lead to indigestion and heartburn - a perfect pairing to keep you up at night.

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals - ones that help aid relaxation and facilitate sleep. So it's best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you're like most people, caffeine is a stimulant, so a cup of coffee before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest and most restful stage of sleep. So even with a full eight hours, you still feel sluggish in the morning. Chances are you'll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether or not to snack before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the extra calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax.

Good nutrition for a good night's zzzz's:

·  Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans

·  A bowl of lentil soup with a salad and some fruit for dessert

·  If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed

·  Keep your alcohol intake moderate to avoid sleep disruption

·  Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water

·  If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation

·  A cup of warm milk is an age-old remedy for sleeplessness, and for good reason

Follow the tips above to help get a restful night's sleep, and develop healthy sleep patterns for a healthy lifestyle.