Carbohydrates - The Eating Well Podcast

Sorry for the long delay in getting a show out. We’ve both had some pretty big shake-ups in our regular schedule and havn’t both been able to get some free time at the same time to record a show. We should be back on track.

Carbohydrates

#006 The main energy source for our bodies

Regardless of what you have heard about the dangers of carbohydrates, they are an important part of a healthy diet.

Simple sugars vs. complex carbs

Simple sugars:

1. are broken down quickly
2. taste sweet
3. glucose
4. fructose
5. sucrose

Complex carbs:

1. fruits & veggies that have fiber
2. lower the risk of cancer, diabetes, hypertension
3. fiberless cerals & grains

Glycemic Index:

Glycemic index measures how fast & how high our blood sugar rises after consuming a particluar carb. For example white bread has a high gycemic index. White bread will convert to blood sugar almost immediately, resulting in a rapid spike.

Compair this to brown rice which has a low gycemic index. Brown rice is digested much more slowly causing a steady rise in blood sugar. The slow rise in blood sugar is what the body prefers.

Diets rich in high gycemic index foods often lead to diabetes. Overall, we are more concerned with glycemic load.

A good database reference is www.glycemicindex.com

Tips:

• Eat the whole fruits and veggies rather than rely on their juices
• If you enjoy juice, dilute it with water – “Volumize”
• Eat potatoes a maximum of once every-other day at lunch time
• A “good” low carb diet includes fruits, veggies, & whole grains, these 3 combined should be the bulk of one’s calories

Easy ways to increase your consumption of whole grains:

1. Oatmeal for breakfast, add fruit is even better!
2. High fiber cereals (Kashi is our favorite)
3. Whole grain breads, with 3+ grams fiber per serving
4. Replace white rice with brown or wild rice(try frozen or microwave types too!)
5. Try whole wheat pasta, there are some on the market with 1/2 wheat & 1/2 white

IN THE NEWS

CBS is reporting that “Diabetes has become such a pressing healthcare concern in the United States, one in three kids will be diagnosed with the disease at some point in their lives.

AND

NPIcenter is reporting on the The Natural Marketing Institute’s 2005 Health & Wellness Trends Report where the topic of consumer awareness of the key differences and benifits of low-carb versus slow-carb is on the rise, primarily due to blood sugar control issues and diabetes.

Special Edition - Holiday Season 2005

• Have a plan
• Eat light to make extra room in the calorie budget for the week.
• Eat before you go. low-cal, high volume foods
• Bring foods you want to eat. veggie platter, SF cranberries
• Avoid dips, sauces, gravy, and junk-snacks like chips.
• Drink a lot of water. carry diet soda in wine glass
• Exercise good subtractive EC when you can, go for a walk to remove yourself from the Env.
• Beware of the food pushers or bring them on a walk with you.
• Give yourself a break. Plan to eat something there, decide before you go what it will be, AND HOW MUCH. Allow yourself to have this portion so you don’t feel like you’re missing out.

Now if you do eat somthing you didn’t plan on, you should use your skills to change the situation, either by bringing something you can or should have into that environment or by removing something you shouldn’t have. This may also include removing yourself from the situation, go take a walk or play with the kids or something to get away. There are some things you do NOT want to do in response to eating an unplanned food.

• Do not go nuts and scratch the day or consider it blown.
• Do not try to purge. This is very unhealthy! If you are considering this as an option you should seek out some counciling.
• Do not have an exercise binge, to “Make up” for those calories.
• Do not starve yourself. Get in your nutrition, reguardless of the calories.

Realize that it may take a week or more for those calories to show up on the scale.

Try to have fun and be social without makeing the entire event about food and eating.

No matter how good or bad your day goes, tomorrow is another day.

• reminder: you can eat more calories in 5 minutes than you can burn off in 5 days

About Us: Michelle and Steve

Michelle - Wellness Education Specialist

Michelle is in her third year at the Sharp Center for Health Promotion, focusing on Weight and Health Management. Prior to joining the Sharp team, she worked for 2 years with the Sansum Santa Barbara Center for Wellness, helping to make it one of the most successful weight management programs in the country. Michelle received her Bachelors of Science in Health Education with an emphasis in Holistic Health from San Francisco State University. She is currently on hiatus from her graduate studies, majoring in Human Sciences with an emphasis in Holistic Health Education. As a Certified Personal Trainer, she enjoys leading groups through a strength training program. Her additional interests include stress management, women’s health and public speaking. She was an active volunteer for many years, coaching the Special Olympics track and field team, and helped facilitate the Women’s Health Conference at UCSF. When she is not inspiring others to achieve a balanced, healthy lifestyle, she travels and enjoys the beaches of San Diego with family and friends. Michelle is currently keeping off 35 lbs for almost 7 years now. Weight loss attained, and maintained, through healthy eating and moderate exercise.

Steve - Computer Services and Support Technician

In the last two years, Steve has lost over 330 lbs with proper diet and light to moderate exercise and physical therapy. With the support of many medical professionals, friends and family Steve continues to work at losing weight. So inspired by the dramatic change in his life, Steve has sought the means to share his experience and learning with anyone who will listen. Two websites and now a podcast, Steve will continue to make available: tips, advice, information and inspiration for people who want to eat well in our fast food nation. Steve is a skilled computer expert with more than 14 years of hardware, Internet and networking experience. Steve has held positions as web developer, high school teacher, PC repair technician and graphic artist. Maybe one day he will get rid of the template used on this site and create something better. (maybe not)