Archive for June, 2009

Top Ten Complex carbs Foods for health

Top Ten Complex carbs Foods for health

You might have thought that all carbohydrates were the same. Unfortunately they are not. There are complex and simple carbohydrates. Your body accepts both but with different results.

Complex carbohydrates are preferred by athletes. They provide the type of energy needed before and after a sporting contest. If you play basketball, for example, you want a fuel source that will keep you going the entire game and not just the first quarter.

Carbohydrates are fuel for the body. Just like fuel for your car, there are several “grades” of fuel. Complex carbs are less likely to spike the blood sugar. We’ve all felt that. Eat a candy bar and see what happens to you. You are the Energizer Bunny for about thirty minutes and then the slow tortoise for the rest of the day. You get a gigantic burst of energy and then plummet into tiredness.

Complex carbohydrate foods let the blood sugar stay at an even level. This keeps you from being hungry and also stops you craving a lot of sugary foods. As the day goes on, no matter what activity you are performing, you will have the energy to do it. You don’t have that draining feeling like you get with foods that spike the blood sugar.

Here are ten examples of foods you can eat or maybe do eat right now that fall into the category of complex carbohydrates.

1. Leafy greens – eating green vegetables is important. They provide various vitamins and minerals along with complex carbs. Examples include turnip greens, collards, kale and mustard greens.

2. Beans – we are not talking about the refried kind. Beans are an inexpensive source of protein with very little fat. Eating beans fills you up and slowly releases fuel for the day. Examples include Navy, Northern, pinto, black, kidney and Garbanzo.

3. Cruciferous veggies – these vegetables provide a lot of flavor and good carbs. Foods in this category: cauliflower, broccoli, Brussels sprouts.

4. Fruits – all fruits don’t fall into this category but many of them that you might like to eat are featured: apples, prunes, pears, strawberries, and oranges.

5. Grains – a whole grain contains all three parts of the grain. Look for buckwheat, oat bran, oatmeal, multi grain breads.

6. Some dairy – be aware of hidden sugars that can make the source more simple than complex. Try soy milk, skim milk, low fat or non-fat yogurt.

7. Other vegetables – some of the tried and true favorites include carrots, potatoes, celery, asparagus, zucchini and onions.

8. Cucumbers and pickles – great for you either way.

9. Rice – choose brown rice or wild rice.

10. Tomatoes – both a fruit and a vegetable.

Complex carbohydrates provide a sustained form of energy for your body as well as fiber which helps to clean out the digestive system.

How to Stick to a Regular Physical Fitness Regime

How to Stick to a Regular Physical Fitness Regime

Do you need some motivation to start or stick to exercising? Regular activity has numerous positive effects on your health. Whether for children or adults, a regular fitness regime doesn’t have to be tedious or boring. Any activity you can think of which helps you and your family get fit and in good health is a step in the right direction.

Breaking the habit of a sedentary lifestyle and replacing with a health-conscious option may be hard to get used to, but making exercise a new way of life will reap in long-term benefits. Your heart will be able to pump increased amounts of blood, as well as lowering your heart rate in a period of rest. Your cholesterol levels can also be regulated. Blood pressure can be reduced and excess weight can become a thing of the past.

Before beginning any sort of exercise program there are a few basics to keep in mind, whether the fitness regime is for yourself or your whole family:

* Be sure to get your physician’s approval before starting any new fitness regime. This is especially important if there are any health issues which could be magnified by a particular form of exercise.

* Choose an activity you will enjoy. If your fitness regime is based upon aspects of exercise you are not enthusiastic about, chances are you won’t stick to it. Even light activity practised daily can help you become fit.

* Consider your schedule. Although you and/or your family might have very busy schedules, it’s important to fit in your exercise time. Taking the stairs instead of the elevator is an option, or try getting off the bus a few stops sooner and walking the rest of the way. The activities you choose don’t necessarily mean going to the gym for an hour four days a week.

Besides the physical health considerations related to sticking to your fitness routine, there are the psychological or mental aspects to think about as well. With increased energy levels, you’ll be prepared to tackle other daily activities you may have previously found difficult. Household chores and other tasks are of less concern because you will have the additional energy needed to get these things done. This will allow you to feel more relaxed, both physically and mentally. This new-found relaxation may help alleviate feelings of anxiety.

If you feel stressed in regards to your physical appearance, this too can improve as you begin to strengthen and tone your body with a regular fitness regime. By default you will want to go out of the home more often, since you are aware of the improvement in your physical well-being.

Choosing activities you can take part in as a family is also a good choice. The time you have to bond with each member of your family while getting everyone active will strengthen not only bodies, but relationships as well.

As you can see, sticking to a regular fitness regime has many perks and benefits. So get the kids off the couch, step away from your computer, and get moving. Even if it’s only for a short time, it’s your family’s routine, health and image at stake. Take the lead and get everyone started down the road to healthy living.