Good and Bad Carbs!

 

Good carbs Vs Bad carbs-Ndpersonal training

Good carbs VS Bad carbs-Ndpersonal training

Carbohydrates have been given a bad press for far too long and are on the taboo list of most fad diets today.  Carbs are the main energy source for the body and are essential for maintaining optimum health. Leaving out such an important macronutrient from daily food intake is not the answer to losing weight or achieving a lean physique.  When you restrict carbohydrates from your diet, you are likely to experience side-effects as your body tries to make up for the sudden lack of fuel. Side effects of carb restriction can include dizziness, fatigue, nausea, weakness, and depression along with more serious health risks. What it truly comes down to is our ability to know the difference between good vs. bad carbs and eliminate those that do not support a healthy lifestyle. 

What’s the Difference Between a Good and Bad Carb?

What is the difference between a good and bad carbohydrate?  Not all carbs are created equal and learning how to select healthy carbs is really quite simple.  Think back to your grandmother’s era or the farmers of old that grew all things from the ground, harvested and brought the produce to the table for the family to enjoy.  The basic idea is that good carbs are those that come out of the earth and not from a box!  Eating corn from the husk versus corn flakes, a peeled orange over processed juice, a baked potato instead of a bag of chips/crisps or French fries would be great examples of choosing a good carb over a bad carb.  A carbohydrate that is not processed or refined is better for you and your waistline and packed full of nutrients that benefit the body.  Choosing brown rice over white, whole grain or wheat flour over white flour are other good carb selections. 

Steer Clear of Bad Carbs

Steer clear of fake carbohydrates.  These are the bad and the ugly of the carb world and support an unhealthy lifestyle if eaten regularly.  Bad carbs are the overly processed, nutrient stripped fake food products that line most of our supermarket shelves today.  They are recognised by the fancy packaging and marketing tags that say low fat, sugar free, fat free, enriched, low calorie, sugar added, liquid removed and found in boxes, bags, and wrappers.  The labels that represent fake or bad carbs are endless and unfortunately, bad carbs have hit the scene disguised as healthy products. It is important that we become well educated in recognizing a bad carb and eliminating them as much as possible from our daily food intake.   If you are unable to understand what is on the ingredient list, it is a high possibility that you are viewing a bad carb item.  The fewer ingredients to a packaged food item the better, and if they are understood and with a short shelf life then that would be a healthier buy. The best carbs will come in whole food form, typically not in a package, and include vegetables, fruits, and whole grains.

Good Carbs vs Bad Carbs

Good Carbs (real food):

  • Low to moderate calories: We can eat filling amounts and satisfy our hunger without worry about going overboard on calories.  “No one ever got fat eating kale.”
  • Nutrient values: Enormous variety that provide essential health benefits
  • No refined sugars or refined grains
  • High fiber content:  Naturally occurring and shown to regulate blood sugar and insulin levels, reduce bad  cholesterol, assist in weight loss,  maintain optimal digestive system, and many more health benefits.
  • Low in sodium
  • Fats: Low in saturated fat, very low to no cholesterol, and no Trans fats

 

Bad Carbs (fake food):

  • High in calories for a small portion  
  • High in refined sugars: Refined sugars like high fructose corn syrup studies have shown to make up more than 20% of the calories we eat each day. Refined sugars are linked to disease, obesity and type 2 diabetes. White sugar, high fructose corn syrup, and added sugars are examples
  • High in refined grains: White flour is stripped wheat made to look like white, no nutrient value
  • Nutrient value: zero to minimal
  • Fiber: zero to minimal
  • Sodium: High
  • Fats: High
  • Cholesterol: High
  • Trans fats: High

 

Based on the good to bad carb comparison above it is easy to see how eating good carbs daily can lead to a lean body and overall good health.  On the contrary, consuming bad carbs like white bread, chips/crisps, packaged donuts and fast foods will not only lead to unwanted weight gain but also diseases caused by eating these types of fake foods. 

So in Summary when shopping stay in the fresh fruit and vegetable section of the supermarket and get your good carbs from fresh, natural sources.

 

Nerseh – Personal Trainer – Nd Personal Training

 

 

 

How to bulk up your portion size with veggies

Veggies-clean eating-ndpersonaltraining-

Veggies | clean eating |ndpersonaltraining

 

Like most people, I enjoy large servings of food without large calorie counts. That’s why I “super-size” my dishes using vegetables. What does this mean? I find the perfect veggie and cooking method to expand the portion, without compromising the taste or adding a lot of calories. Check out some of my favorite super-sizing veggies and the best ways to use them…

ZUCCHINI or COURGETTE

Zucchini is surprisingly great at imitating pasta

And a medium one has only around 30 calories, plus 2g fiber. To turn zucchini into fettuccine-like ribbons, peel it into very thin long strips using a veggie peeler.

Use a spiralizer and make spaghetti- Cook the zucchini spaghetti until tender, either in a skillet with a bit of water or by steaming them in the microwave. Then toss with your cooked sauce.

Add it to your lasagna – Instead of making skinny zucchini strips, slice your squash into slabs, and swap out half of your lasagna noodles for layers of these. You could even go completely noodle-free!

Super-size your pasta salads – You don’t even have to cook up the zucchini ribbons when making a cold pasta salad. Just mix the strands with the rest of your salad with a little lemon juice and olive oil.

BROCCOLI COLE SLAW

Not familiar with broccoli slaw? It’s a mix of shredded broccoli stems, carrots, and cabbage. A cup of the stuff has only 25 calories, as well as 3g fiber. Here are some ideas for what to do with it…

Fill out deli-style salads – Roughly chop it, and add it to your next tuna salad or chicken salad.

Beef up meatloaf’s serving size – Get some veggies into your protein-packed dishes. Just finely chop the slaw, and mix with extra-lean ground beef or lean ground turkey.

CAULIFLOWER

This vegetable is fantastic at super-sizing starches. And it has only about 30 calories per cup, plus 2g fiber.

Double your mashed potatoes – Boil or steam cauliflower florets (fresh or frozen), and mash with your potatoes.

Make rice by pulsing the cauliflower in the food processor and then steaming or lightly pan frying. You can also try egg fried rice and risotto!

Increase your potato salad – Just chop and steam! You can bulk up your spud salad even more with hard-boiled egg whites, chopped celery, and diced onion.

 

Try and use as many colourful veggies as you can at every meal to bulk it up but more importantly get lots of vitamins and minerals.

 

Nerseh – Personal trainer – ND Personal training

List of High-Protein Foods and Amount of Protein in Each

High protein foods-clean eating-ndpersonaltraining

High protein foods |clean eating |ndpersonaltraining

Getting adequate protein in your diet can offer a myriad of health benefits. Studies have shown protein can help whether you are looking to lose weight, bulk up, improve heart health or boost your energy. Incorporating lean protein into your diet is a critical component of a healthy eating plan.

 Proteins are the body’s building blocks: bones, muscles, skin and blood are all made up of protein. After a tough workout, muscles are rebuilt and repaired by the proteins you eat. Because of this, the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine in a joint statement recommended athletes get 0.5 to 0.8 grams of protein per pound of body weight.
When trying to lose weight, protein foods help you feel full longer, likely reducing the total number of calories eaten per day. A 2008 study in the “American Journal of Clinical Nutrition” showed that protein increases satiety, and may increase metabolism. Consuming protein will also help the body maintain lean muscle mass, which is critical for a healthy weight loss plan.
Below is a list of some common foods and their protein content. Try and include protein sources from all the groups to keep your diet varied and packed full of vitamins and nutrients.

As a shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • Chicken breast, 3.5 oz – 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • tuna, 6 oz can – 40 grams of protein

 Pork

  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup – 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

Try and include animal and plant based protein sources to keep your diet varied and packed full of vitamins and nutrients.

Nerseh – Personal trainer – ND Personal training