Are Carbs Good or Bad? By Nicole Hamby (Guest Author)

So many myths about carbs.   Are carbs good or bad for your health?  A student in my class, Nicole Hamby, has been asked to be a guest author on this blog site.  Her paper on Good vs Bad Carbs is below. 

     Carbohydrates have been given a very bad reputation. However, it is not the actual carbohydrate that is bad, but what we have created them into with all of our processing. Instead of eating brown rice or whole wheat bread, Americans have chosen to consume the refined processed versions. Not only do these processed foods now lack essential nutrients but some of them can contribute to obesity and type II diabetes. Perhaps instead of grabbing a handful of jelly beans, which contains refined simple sugars, a piece of fruit would be much more beneficial to help prevent some of these diseases. While fruit may contain some simple sugars, it is natural, unrefined, and packed with vitamins your body needs. Whole grains, which are complex, are also an excellent source of good hearty carbohydrates. They are full of fiber and provide long lasting energy. Whole grains also put hunger at bay and have been shown to help prevent heart disease.                                         

Imagine that you have a nice new sports car. It requires premium gasoline; however you choose to always put regular gasoline in it because it�s cheaper and doesn�t really seem to make a difference anyways. Before long you begin to notice your car isn�t running as well and everything begins to slow down. Like a nice sports car your body also needs the right fuel to work properly. Without food like whole grains, legumes, and other plant foods, you will feel slow and probably pretty tired. White refined sugars like candies, cakes, and doughnuts might give you a quick spike in energy but soon enough you will crash and your body will be lacking the nutrients it needs. So the next time you go to the grocery store go for the natural process free foods and put down those simple refined sugars.

Sources: Not All Carbs Are Created Equal,  Image Source:  Fitness

Small Changes for a Healthier You

   So many people think they have to make huge changes in their diet and lifestyle to be healthier.   Others think they have to give up all the �good� food they eat to be healthier or they have to join a gym to get exercise.  But small changes can lead to big benefits to your health.  Jo-Ann Heslin is a registered dietitian who focuses on making small changes to a better you.  I have used some of her suggestions and added my own.  So what SMALL CHANGES can you make for a healthier you? 

1.  Sit Less, Move More �   Many studies have found that many Americans don�t necessarily eat too much but they move too little.

•  Less TV and more movement �  if you are watching TV, get up during every commercial and move around your home.   Cut back on how much TV you watch
•  Walk more � going to the gym is great but a walk around your neighborhood is also healthy.  Start with 15 minutes and work up to a 30 minute walk each day.   
•   Heslin notes that  21 minutes of walking equates to 2100 steps and can burn 150 calories.   

2.         Eat a handful of nuts each day.   We always have nuts in our pantry � mixed nuts, walnuts, peanuts.   Walnuts are especially good as they are anti-inflammatory and provide the good fat, omega-3�s which are a heart healthy fat.   Just an ounce a day can reduce your risk of cancer, heart disease and type 2 diabetes. 
3.       Eat a Rainbow of Fruits and Veggies Each Day � the rule is 5 A DAY, but more than 5 servings of fruits and veggies reaps even more health benefits.  Fruits and vegetables are not only loaded with vitamins, minerals and fiber but also antioxidants.  Different colors of fruits and vegetables have different antioxidants so varying the color and having a rainbow of  colors every day is good for your health.  (Read more about the health benefits of 5 A Day at:  5 A Day)  
4.       Whole Grains Every Day � So many American diets have little to no whole grains.   Skip the white bread, the white hamburger buns, and choose whole grain breads and cereals.  (Read more about whole grains at:  Are You Eating Whole Grains?)  
5.       Eat Potassium Rich foods � there is so much focus on cutting back on sodium and that is a good thing.  However, we should also focus on eating more foods rich in potassium.  While sodium is linked to raising our blood pressure, potassium helps lower blood pressure.  Potassium rich foods include:  potatoes, oranges, tomatoes, bananas, milk, yogurt, avocados and dark green leafy vegetables like spinach.  
6.        More fish � fish is brain food and helps your memory and your reasoning skills.  Fish is also rich in omega-3�s the heart healthy fat.  Add some fish, baked or broiled, to your diet at least once a week.
So, what small changes can you make in your diet and lifestyle this week?  Small changes can add up to a healthier you.

Sources:  Live Better  Image Source:  Healthy Eating

Healthy tips for a healthy lifestyle

Every person wants to be healthy and moreover more and more people are looking for healthy-life tips online in order to increase their healthy life level.

As you know, the first thing every person have to try, if he wants to be a healthy person, is to begin a sport. Something like yoga is also an alternative option.

For example she is going to the GYM. But it is very hard to lose weight with the help of the

GYM

. But it is also healthy to visit it about twice per week, if you have time and if you want of course.

But one of the most important things is the food. You need more fruits, such as apples and oranges. I will present you my favourite diet that can also be useful for you too- Special Diet For You. I will surely continue writing such articles. I hope you enjoyed reading this article.