Understanding Carbohydrates

UNDERSTANDING CARBOHYDRATES

Issue #36
Happy Thursday!

In this edition, we’ll explore carbohydrates and their often misunderstood role in our nutrition. Carbohydrates frequently get a bad reputation, especially when it comes to dieting and weight loss. Many people think that cutting out carbs is the key to getting fit or losing weight, but the truth is that carbohydrates are an essential part of a healthy lifestyle. We’ll break down what carbohydrates are, the difference between "good" and "bad" carbs, and how to incorporate them into your nutrition in a healthy way. Enjoy this read!

QUOTE TO CONSIDER

"It's not about cutting things out of your life; it's about choosing what fuels you best and keeps you moving forward."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

☝️ Tip: Timing your carbs can enhance performance and recovery. Have a small portion of complex carbs before exercise for energy and follow up with a protein-and-carb combo post-workout to replenish your glycogen stores and aid muscle repair. This helps your body recover faster and prepares you for your next workout.

COACH EMMA
Certified Personal Trainer

🛒 Approved Item: Portion control plates are an excellent tool for those who need guidance with balanced eating. These plates are divided into sections to visually guide you on how much to eat from each food group—carbs, proteins, and vegetables. They take the guesswork out of portion sizes.

WORKOUT OF THE WEEK

💪 20-MINUTE FULL BODY WORKOUT
No Equipment Needed

Warm-up (2 minutes):

• Jumping Jacks – 1 minute

• Arm Circles – 1 minute

Workout Routine (16 minutes):

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in a circuit, then repeat the circuit for a total of 2 rounds.

1. Bodyweight Squats: Stand with feet shoulder-width apart. Lower your body until your thighs are parallel to the ground, then return to standing.

2. Push-Ups: In a plank position, lower your chest to the ground, then push back up. Modify with knee push-ups if necessary.

3. Reverse Lunges: Step back into a lunge, lowering your back knee toward the floor, then return to standing. Alternate legs.

4. Sit-Ups: Lie on your back with your knees bent. Lift your torso to a sitting position, then lower back down.

5. Glute Bridges: Lie on your back with your knees bent and feet flat. Lift your hips to create a straight line from knees to shoulders, then lower.

6. Plank to Shoulder Taps: In a plank position, tap your right hand to your left shoulder, then your left hand to your right shoulder, maintaining core stability.

7. Mountain Climbers: In a plank position, drive your knees toward your chest alternately, moving at a quick pace.

8. Burpees: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

Cooldown (2 minutes):

• Forward Fold Stretch – 1 minute

• Child’s Pose – 1 minute

FUEL YOUR WEEK

🍎 BAKED APPLES WITH OATS
A Healthy and Cozy Dessert

Serves: 2 - 4 (depending on the size of the apples)

Ingredients:

• 2 apples (choose sweet varieties like Fuji, Honeycrisp, or Granny Smith)

• 2 tbsp oats (rolled oats work best)

• 1 tbsp honey or maple syrup (adjust to taste)

• 1 tsp cinnamon (or more if you love cinnamon!)

Instructions:

1. Preheat your oven to 350°F (175°C).

2. Core the apples using an apple corer or a small knife. Make sure to create enough space in the center to hold the stuffing.

3. Make the Filling: In a small bowl, mix the oats, honey or maple syrup, and cinnamon until well combined.

4. Stuff the Apples: Carefully stuff the oat mixture into the cored apples. Press down gently to pack the filling in.

5. Bake the Apples: Place the stuffed apples in a baking dish. You can add a splash of water to the bottom of the dish to help steam the apples and keep them moist. Bake for 20-25 minutes or until the apples are tender. The baking time may vary based on the size of the apples.

6. Serve once done. Let the apples cool for a few minutes before serving. Enjoy!

BEYOND THE BENCH

🥯 UNDERSTANDING CARBOHYDRATES
The Fuel Your Body Needs

What Are Carbohydrates?

Carbohydrates, or carbs, are one of the three main macronutrients (the others are proteins and fats). They serve as a primary source of energy for your body. When you eat carbs, your body breaks them down into glucose (sugar), which your cells use for fuel. This is especially important during physical activities like exercising, as your body relies on carbs for quick energy.

Types of Carbohydrates

Carbohydrates can be classified into two main categories:

1. Simple Carbohydrates:

   • These are sugars that provide quick energy. They are found in foods like candy, soda, pastries, and some fruits. While they can give you an instant boost of energy, they can also lead to a rapid drop in blood sugar levels, leaving you feeling tired and hungry shortly after consuming them.

2. Complex Carbohydrates:

   • These are made up of longer chains of sugar molecules, which take more time for your body to break down. They provide a more sustained energy release. Complex carbs are found in whole grains (like brown rice and quinoa), legumes (like beans and lentils), and starchy vegetables (like sweet potatoes). They are often packed with fiber, vitamins, and minerals, making them a healthier choice.

The Importance of Carbohydrates for Your Health

Carbohydrates play several crucial roles in your body:

• Energy Production: Carbs are your body's main source of energy, especially for high-intensity workouts. Without enough carbs, you may feel fatigued and less motivated to exercise.

• Brain Function: Your brain uses glucose as its primary fuel source. Low carbohydrate intake can lead to decreased concentration and mental fatigue.

• Digestive Health: Many complex carbs are high in fiber, which promotes good digestion and helps prevent constipation.

• Muscle Recovery: Consuming carbohydrates after exercise helps replenish glycogen stores in your muscles, aiding in recovery and reducing muscle soreness.

Carbohydrates and Weight Management:

It’s a common misconception that cutting out carbs is the key to losing weight. In reality, the right balance of carbohydrates can support your weight loss journey:

• Satiety: Foods rich in complex carbohydrates, especially those high in fiber, keep you feeling full longer. This can help control your appetite and reduce the likelihood of overeating.

• Balanced Diet: Eliminating food groups, including carbs, can lead to nutrient deficiencies. A well-rounded diet that includes a variety of nutrients from all macronutrients is essential for overall health.

• Sustainable Energy: Proper carb intake provides the energy needed for daily activities and workouts, making staying active and maintaining a healthy lifestyle easier.

How to Incorporate Carbohydrates into Your Diet

Choose Whole Foods:

Focus on whole, unprocessed foods for your carbohydrate sources. Here are some great options:

• Fruits: Berries, apples, bananas, and oranges provide natural sugars along with vitamins and fiber.

• Vegetables: Leafy greens, broccoli, and sweet potatoes are packed with nutrients and complex carbs.

• Whole Grains: Choose brown rice, quinoa, oats, and whole grain bread over refined grains.

• Legumes: Beans, lentils, and chickpeas are great sources of both protein and carbohydrates.

Watch Portion Sizes:

While carbs are essential, portion control is still important. Aim to fill half your plate with vegetables, a quarter with lean proteins, and a quarter with complex carbohydrates. This balance helps ensure you get various nutrients while managing calorie intake.

Timing Your Carb Intake:

When you eat carbs can also make a difference, especially if you’re active:

• Pre-Workout: Eating a small amount of complex carbs before exercise can give you the energy boost you need.

• Post-Workout: After working out, consuming carbs helps replenish glycogen stores and supports recovery.

Remember, it's not about cutting carbs out; it's about choosing the right ones. By understanding the role of carbohydrates, you can make informed choices that support your fitness and nutritional goals, leading to a healthier, more balanced lifestyle.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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