Carbs should account for 45% to 65% of your diet. "No carb" diets are crazy.

Many people, in an attempt to lose weight, cut out carbs from their diet without properly understanding their purpose.  In fact, I would go as far as to say, that most people are not even quite aware of what they mean when they say “no carbs.” So I will try to make this as short as I can without leaving out too much pertinent information. Hopefully this will shed light for those who engage in “no carb diets” without proper guidance.

There are three types of carbohydrates: fibre, sugars and starch.  Already you can see the folly in cutting out ALL carbs.  I think it’s safe to say that fibre is key to losing weight. In fact, the Weight-Control Information Network states that the notion that carbohydrates themselves are fattening is a myth.  Furthermore, starchy foods are highly nutritious and bring valuable benefits to a healthy diet.

Carbs should account for 45 to 65% of your diet.

It is recommended that at least half of the grains you eat are whole grains. This is equal to at least 3 ounces per day for women and men over age 50 and at least 3.5 to 4 ounces per day for younger men. Overall, carbohydrates should account for 45 to 65 percent of your diet. Based on a 2,000-calorie diet, this amounts to 900 to 1,300 calories daily or 225 to 325 grams. If you eat 1,500 calories per day, this amounts to 675 to 975 calories or 169 to 244 grams.

Opt for complex carbs such as whole grains, potatoes, lentils and beans

Carbohydrates are your body's primary fuel source. After you eat, your digestive system converts them into glucose, or blood sugar, which your body uses to energize your tissues, cells and organs. Whatever is leftover is stored in your liver and muscles for later use. As a complex carbohydrate source, starchy foods, often simply called starches, tend to be high in fiber -- a carbohydrate that promotes healthy digestive function and blood sugar control. Complex carbohydrate sources break down slower than simple carbohydrates, such as sugar and juice, providing longer-lasting energy and fullness between meals.

Foods high in starch include legumes, such as beans and lentils, vegetables, such as potatoes and butternut squash, and grains, such as rice and flour. Whole foods containing starch, including vegetables, legumes and whole grains, are valuable sources of fibre, vitamins, minerals and antioxidants. One medium baked sweet potato with the peel provides over 2 grams of protein, nearly 4 grams of fibre and rich amounts of vitamin A. Legumes and whole grains also provide richer amounts of protein. Particularly nutritious whole-grain foods include brown rice, air-popped popcorn, quinoa and 100 percent whole-grain breads and cereals.

Avoid processed/refined carbs and sugars.

Not all starchy foods are chock-full of nutrients. When grains are refined to make processed foods, such as white flour and instant rice, the starchy part is removed, lessening the nutritional content significantly.  Our love for roti is probably the leading cause for the high levels of type 2 diabetes (1 in 8 Trinbago adults). To avoid weight gain, Type 2 diabetes and other risks of eating too many refined grains, limit or avoid foods that list refined grains, such as white or enriched flour, as the main ingredient. Common examples include egg noodles, saltines, pretzels, cookies, cakes and cornflakes.

Tips for choosing your carbs.

Rather than made with whole grains, make sure the label says 100% whole grain.

In the beginning until you really understand good carbs vs bad carbs, stick to items that come from the earth; created by God vs Man. Easy examples are beans, starchy veggies, provisions.

Follow me on facebook for lots more comparisons on individual beans and complete listings of good starchy foods.

Hope this helps clear up the No Carb Fad.

Lots of love

Marsha

Sufficient bowel movements is half the battle to a flatter stomach

I know this is a very personal topic, but it must be discussed if you are serious about weight loss.  I have said it time and time again....DO NOT USE ANYTHING THAT PURGES YOU.  The key is to get your body going off naturally and if you can achieve two to three daily movements then you're already on your way to a flatter stomach.  Here's an excerpt from an article published by RenewLife Canada. It was written by Dr. Leonard Smith M.D; Medical Adviser for Renew Life

PERISTALSIS/HYDRATION

To achieve 2 to 3 bowel movements per day, the peristaltic action of the bowel must be regular and vigorous. Peristalsis is the natural wavelike movement of the colon. This action, when functioning normally, moves food through the digestive system in less than 24 hours. There are many ways to stimulate peristalsis, but the most important way is through proper hydration of the colon. Constipation is often caused by dehydration.

The key to hydrating the colon is to drink plenty of water, and if you like, you can jump-start the peristaltic action of a sluggish colon by using hydrating minerals and gentle (non-laxative) herbs. Many "natural" products stimulate peristaltic action using herbal laxatives like cascara sagrada and senna.  Although better than being constipated, the use of these herbal laxatives is something I am strongly against, as more and more research suggest that although natural, these purgative herbs are habit forming like pharmaceutical laxatives, and they do not restore the colon's independent ability to function properly. Cascara sagrada and senna are laxative or purgative herbs. They work by irritating the colon, causing it to expel its contents. Hydration of the colon is the key to making peristalsis occur naturally, and the use of ingested water and gentle minerals and herbs is a far better solution. Magnesium hydroxide is a gentle mineral that brings water into the colon instead of purging it out. Increased hydration stimulated peristalsis naturally, unlike harsh herbs. Similarly, cape aloe and rhubarb are gentle herbs that naturally stimulate peristalsis.

BULK

The colon requires bulk in order for it to move 2 or 3 times per day. Fibre is the key, but the right kind of fibre is critical to adding proper bulk. Optimal intake for most people would be 30 to 40 grams per day. Preferably, the source of fibre should be split evenly between soluble fibre and insoluble fibre. Flax based fibre is the best, for it has a natural 50/50 split. Because it is difficult to eat 30 to 40 grams of fibre per day in your diet, many people supplement their diets with fibre products. It is important to avoid fibres that are predominantly soluble. A good example of the wrong fibre is psyllium, which is almost 100% soluble. Why is this? Psyllium absorbs 40 times its weight in water. When you take psyllium, it can absorb most of the free water in the colon, which leaves the colon dehydrated, which in turn reduces peristalsis. This is why so many people become clogged and constipated when they use a psyllium based fibre supplement. A flax fibre, which is balanced 50/50 (soluble/insoluble), give the user many benefits. It absorbs toxins and creates proper bulk in the colon without dehydrating it.

LUBRICATION:

To achieve 2 to 3 bowel movements per day, lubrication of the colon is critical. There are many good oils, including flax, borage, and fish, which are very effective in providing necessary lubrication for smooth and gentle elimination. The oils not only provide the colon with the lubrication it needs to eliminate 2 to 3 times per day, but they also give the body essential fatty acids (EFA's) that can only be obtained through the diet. These EFA's are vital to most cellular functions that create good health. Because fats are difficult to digest, it is important to use an EFA product which contains lipase, a digestive enzyme that will assist in the proper breakdown and use of the oils.

These three steps (peristalsis/hydration, bulk, and lubrication) are a simple system that will result in proper daily elimination. In addition to these steps, here are some helpful hints that also create the environment for regular elimination:

- drink plenty of water

- change your diet slowly, adding more fruits and vegetables, especially organic ones. Supplement with a good daily fibre. Lower the amount of refined starches, Sugar and processed foods in your diet.

- Take digestive enzymes with your meals

- Exercise! If not daily, then at least 3 times per week for 30 minutes.

- Lubricate the colon by taking essential fatty acids in oils such as flax, borage, and fish.

- When traveling, try to maintain a normal diet and regular sleep schedule.

- Create time to go to the bathroom in the morning even it if means getting up a little earlier than usual.

- Position yourself correctly when using the toilet. Keep the feet raised on a telephone book or a device designed for proper eliminative posture. (I know, I’m asking a bit much now)

- Do bi-annual cleanses using herbal combinations designed to support overall body and intestinal detoxification.

- Use colon hydrotherapy/hydration.