What’s so bad about carbs?

The Fat Revolution

In the 80’s Fats got a bad rap- there was much discussion about trans fat, cholesterol excess fat, hidden fats.  The adaption to this new found information resulted in a change in eating behaviour: cutting the fat off our steak, eating the crackling only on special occasions, taking the skin off the chicken, ceasing the deep frying everything and adding dollops of cream and butter to the vegetables.

Then came the  realization there was good and bad fats, vitamins A, D,,E & K are fat soluble and therefore require fat for absorption,  good fats- Low Density Lipo Proteins in fact assist lower cholesterol and  Omega 3 containing in fish oil and grain feed chicken eggs etc have great anti cancer benefits, heart health protection, cartilage regeneration and assist inflammation reduction in joints and tissues.

A healthy diet contains a range of good fat

s from  nuts, the occasional egg yolk,  oily fish, avocados, nut oils, olive oils and grape seed oil. Balancing portions and total calories withe the positive benefits.

Carbohydrates the New Villain on the Block

Carbohydrates have become the new enemy with numerous low carb diets and low carb products flooding the commercials on TV and our supermarket shelves.  Proponents of low or no carb eating often  proudly proclaiming that they don’t eat any carbs at all, but interestingly eat mountains of fruit = simple carbs, or ice cream and chocolate = very simple carbs.

What’s so bad about carbs? They are just as calorie dense and protein with one gram yielding 4 calories, carbs are the body’s first choice for energy, carbs assist in the production of  seratonin (your natural happy hormone).

It is not carbs that is the enemy but  carb choices, carb portions and carbs in isolation.

 

BAD CARBOHYDRATES/ SUB OPTIMAL CARBOHYDRATES-

You Know it, Bread!!

For most of the population bread results in bloating sluggishness and ensures  digestive system traffic jam.

Bread is carb extender made for convenience, cheapness and fills out most meals- toast for breakfast, sandwich for lunch, bread roll on the side of dinner

 

Pasta

Pasta is the Carb that keeps giving, awesome for endurance athletes as a meal the day before competition but not an every day staple for the averagely active.

 

Crackers

Interesting Bits of Cardboard.

Other Carbs

Chocolate, lollies, cake, jams, honey etc are fun/ holiday/ party food and should be consumed occasionally.

 

GREAT CARBOHYDRATES

(the stuff that looks close to how it came out of the ground and hasn’t passed over 50 conveyer belts to get to you)

 

Carbohydrate combining

Combining carbohydrates with  protein will reduce the insulin response and therefore the potential for fat storing

 

How much Carbohydrates?

Endurance Athletes 50-65% of calories from carbs

Weight Training Athletes/ Body Builder 20-40% of calories from carbs

General Population: 35-45% of calories from carbs

When to eat Carbohydrates?

Carbs are a fantastic energy source and therefore need to be consumed before activity ie. on rising and before sport.  Eating carbs at night and going to bed is an invitation to those carbs to go straight into fat storing.

In conclusion, don’t avoid carbs -make better carb choices

Sprouted-Bread -no ordinary bread

Sprouted Bread

Spending time in the local health food store can be like browsing the isles of the library. Discovering new products can be a wonderful learning experience. Inspiration for new tastes and recipes are at your disposal.

On one such occasion I discovered Sprouted Bread. Any one who knows me well knows that viagra en suisse I call Bread “Savoury Cake” and whilst Bread with Organic Salted Butter is on the top of my list for a flavour sensation, I save food like this for special occasions. Most bread has a low fibre content, and is generally high GI. Preparing for competition or creating weight loss programs for personal training clients,(At Function and Form Physiotherapy and Exercise) I have found that bread causes bloating, fluid retention and retards weight loss. In the analysis of general population food patterns the consumption of bread in the daily diet often prevents the inclusion of far superior carbohydrate sources. Frequently the average diet consists of bread for breakfast in the form of toast, sandwiches for lunch, and a bread roll with dinner. Bread, bread and more bread!

Back to Sprouted Bread. So I discovered Sprouted Bread in the fridge section of the health food store. Sprouted Bread is made by soaking the bread grain in water over a series of days, repeatedly soaked and rinsed until a 1-2 centimetre sprout forms. The sprout is then placed in a food processor ground up, packed into a tin and baked. Therefore no salt, no yeast, no removal of all the good stuff, no oil, sweeteners or added gluten. The gluten content is reduced by 50% making it possible for some Coeliac’s to eat this bread. This is seriously Whole Grain Bread! Whole grain breads include the bran, germ and endosperm, therefore providing more fibre, and naturally-occurring vitamins and protein. White flour has over half of the vitamins B1, B2, B3, E, folic acid, calcium phosphorus, zinc, copper, iron, and fibre lost in the processing of the grain.

Other grains maybe used to make Sprouted Bread Millet, Barley, Oat, Lentil Soy, Wheat, Spelt, Korashan, Rye Multi Grain, and Sourdough. Lots of variety for the taste buds!

At the best from North Sydney!

Some serving suggestions:
1. Peanut Butter
2. Tuna, Cottage Cheese and Sundried Tomatoes
3. Tahini and Banana
4. Use for French Toast in a non Stick Fry Pan

2013 is International Year of Quinoa!

Quinoa

Although Quinoa was first domesticated by the Adean people around 3000 years ago, Quinoa is a new carbohydrate discovery for many, having chanced upon this grainy looking carbohydrate at the Health Food Store, watching a cooking program, or at a trendy restaurant or cafe.  Quinoa is finally becoming more readily available and can be found in most supermarkets in either white or red grains or flakes.

It looks like a grain but in fact is more related to spinach and beetroot.

Quinoa is considered a Superfood, being high in Incomplete Protein (a non-animal source of protein).  With  14% of calories coming from protein, Quinoa rates better than brown rice, barley and oats  for protein content although not as high as legumes and beans.

The macro nutrient https://www.viagrasansordonnancefr.com/ou-acheter-du-viagra/ breakdown for 100g of Quinoa is: Total carbohydrates 64g; 52g from starch and 7g of fibre, 14g of protein and 6g of fat.  As Quinoa is gluten free it provides an excellent alternative to those who are gluten intolerant.  Quinoa flour can be made to form bread,  Puffed Quinoa instead of Rice Bubbles,  or Quinoa as an alternate to rice as an accompaniment.

I have included a very cleaver Quinoa and Sushi Roll Recipe!

Ingredients:

  1. 1 cup tricolor quinoa grains
  2. 2 cups (organic) vegetable stock
  3. 2 tbsp almonds, sunflower seeds and pepitas chopped roughly
  4. 4 sheets toasted nori (sushi roll seaweed)
  5. Plus fillings select from below options

Spicy Tuna Sushi Roll

  1. 1 (95g) can of tuna, drained
  2. 1 tbsp mayo
  3. pinch of  chilli
  4. 2 cucumbers sliced length ways
  5. ¼ avocado sliced into strips
  6. ground chilli
  • Mix together tuna, mayo and chilli. Assemble with cucumber and avocado.

Vegetable Sushi Roll

  1. 2 cucumber “wedges” (cucumber sliced lengthways into eights)
  2. ½ carrot, grated
  3. ¼ avocado sliced
  4. four snow pea sprouts
  • assemble all ingredients

Egg Sushi Roll

  1. 2 eggs
  2. 1 tbsp ice cold water
  3. 1 tbsp Sriracha (Asian chilli sauce)
  4. a few snow pea sprouts
  • In a small pan heat a tsp of oil over medium heat,  add whisked  eggs and cold water and cook for 3 minutes. Reduce to low heat adding Sriracha and cover with a lid. Cook for  2 minutes (eggs are set) . Cut into 1cm strips to assemble roll
Instructions:

Cooking the Quinoa

  1. Rinse quinoa  under cold water in a seive
  2. Place rinsed quinoa into a saucepan, with 2 cups of vegetable stock over medium heat. Bring to a boil, reduce to a simmer  for @ 15 minutes
  3. Place in a bowl and https://www.acheterviagrafr24.com/viagra-ordonnance/ allow to cool
  4. Add chopped almonds, sunflower seeds and pepitas
  5.  Make the rolls when mixture has cooled

Assembling the Quinoa Sushi Rolls:

  1. Using  a nori sheet (you may use a bamboo mat).
  2. Spread quarter of the quinoa mix over  half of the nori sheet
  3. Add the ingredients  across the middle of the quinoa
  4. Roll up
  5. Trim ends then cut in half
  6. (Dip tuna roll ends in some of the extra ground chilli)

 

Pikes

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How to execute the movement

Intermediate Core Stability Training using the Fitball.

Start in plank position, with the ball under the foot and toes, hands placed shoulder width apart and stabilizing through the shoulder girdle.

Drawing in through the core and bracing the legs, raise buttocks.

The height of the lift wann wirkt die pille – ohnerezeptfreikauf gibt antworten darauf | ohnerezeptfreikauf will be dependent on hamstring/ lower back flexibility, core control, and ability to weight bare on the upper limb.

For a more advanced progression of this exercise:
1. Use one leg on the Fitball while the other leg in maintained in a hovering plank
2. Kick up into a Handstand when in raised position
3. When in buttocks raised position, lift one leg until continuous with torso, slowly lower and alternate.

Allow yourself plenty of room!