I Love You, I Hate You: Carbohydrates

Let me start by saying, I am not a registered dietician or nutritionist. I do have knowledge of recommended daily allowances (RDA) for the macronutrients necessary to fuel the body at rest, during exercise, and during recovery . The recommendations in this blog are based on USDA and ACE recommendations. The RDA is based on the average healthy American. For specific nutrition recommendations for your body type, health status, and fitness goals I would suggest speaking with a sport specific registered dietician or nutritionist. At the end of this blog entry I will list several sites for reliable information.

The Science behind Carbohydrate Metabolism
… How your body uses Carbohydrates:
What is a Carbohydrate:
Acarbohydrate is Carbon, Hydrogen, and Oxygen [(CH2O)n]. Carbohydrates are classified as mono- , oligo-, and poly-saccharides. Your mono saccharides are the basic unit of a carbohydrate (C6 H12 O6) and include glucose - blood sugar, fructose – fruit sugar or honey, galactose – milk sugar. Oligosaccharides or Disaccharides, when 2 monoscaccharides combine: sucrose (glucose + fructose) most common type of carbohydrate consumed - honey, sugar, beets; Lactose (glucose + galactose) milk sugar; Maltose (glucose + glucose) a malt sugar found in beers and cereal; Polysaccharides ( 3 to thousands) include starch(complex carbohydrate) carbohydrate in plants and fiber (non starch carbohydrate) found in the leaves, stems, roots, seeds, and fruit skins (McArdle et al, 2007, pp 8-12).
Summary: There are a variety of food sources for carbohydrates.

How carbohydrates effect fat metabolism
…Carbohydrates and Fat production and storage:
According to McArdle et al (2007), digestion rates of various carbohydrate may contribute to excess body fat. Dietary fiber slows carbohydrate digestion and minimizes blood glucose spikes. Simple sugars and low fiber processed carbs enter the blood at a rapid rate -> causing an overproduction of insulin by the pancreas -> elevates lipids in the blood -> accelerates fat production and slow fat use as energy.

The average person should consume 40-60% of their calories , or 6-10g of CHO per kg of bodyweight. ACE reccommendations(2003) are a little different at 55-65% of calories, or 4 to 6g of CHO per kg of bodyweight. When a carbohydrate is ingested it is broken down into its respective parts and the glucose portion is either used as energy or it is stored as Glycogen in the body.
Summary: over consumption of simple sugars can result in accelerated fat production and storage

Why you need Carbs:
The average person should consume 40-60% of their calories , or 4-10g of CHO. According to McArdle et al (2007), carbohydrates serve 4 major roles in relation to health and fitness.
1. Carbohydrates serve as the body’s primary energy source during high intensity exercise. According to McArdle et al (2007), the average person stores about 15g of glycogen per kg of body enough glycogen to power a 20 mile run. Glucose (C6 H12 O6) or blood sugar is structurally similar to Fat (C57 H110 O6). When carbohydrate consumption exceeds carbohydrate needs the excess is stored as glycogen or as fat (pp 15).
2. Carbohydrate use prevents damage or use of protein . According to McArdle et al (2007)When CHO or glycogen is depleted the body uses protein in muscles as its energy, which can reduce lean muscle mass (pp 15).
3. Carbohydrate used promotes fat use. According to McArdle et al (2007), sufficient carbohydrate ingestion allows for proper fat breakdown.
4. Central Nervous system health. According to McArdle et al (2007), the central nervous system requires uninterrupted use of carbohydrates to function properly.
Symptoms of low blood glucose: weakness, hunger, and dizziness
Summary: CHO are necessary for normal bodily functions but excess simple carbohydrates can be stored as fat.

Carbohydrates and Exercise:
Carbohydrates/glycogen are the primary source of energy at the start of exercise . According to McArdle et al (2007), consuming high glycemic carbohydrates (low fiber, simple sugars) prior to exercise raises blood glucose and can prevent fat use by working muscles, because it makes blood glucose more readily available for use, versus using energy to recruit the glucose from glycogen stores.
During intense exercise, or the first 20 minutes of initial exercise Carbohydrates are the primary source of energy.
During moderately intense exercise, glycogen provides 40 to 50% of bodily energy needs (pp 15).
When an athlete is depleted of glycogen they can not perform at their previous rate.
According to McArdle et al (2005) Athletes require 60 – 70% of their calories from CHO (8-10g per kg). According to ACE(2003) it takes approximately 24hrs to restore muscle glycogen.
Summary: CHO is the primary source of energy for high intensity exercise. Research supports the consumption of lower gylcemic high fiber carbohydrates pre workout. It takes about 24hrs to restore muscle glycogen stores.

So I know that was a lot of information, and a lot of it was pretty technical. Now let’s summarize the main points of today’s blog:
- There are a variety of food sources for CHO
- Research supports the consumption of high fiber carbohydrates(CHO) as part of a balanced diet
- RDA for CHO is 40-60% of their calories , or 4 to 10g CHO per kg of body weight.
- Over consumption of simple sugars can result in accelerated fat production and storage
- CHO are necessary for normal bodily functions
- CHO is the primary source of energy for high intensity exercise. Research supports the consumption of lower gylcemic high fiber carbohydrates pre workout

For more information regarding the most recent national RDA visit:
To determine how many servings you need from each food group to loose, gain, or maintain your weight. 2010 GUIDELINES are Coming!!!
http://www.mypyramid.gov/mypyramid/index.aspx

Great database to enter your food logs and track your physical activity.
Allows you to track your progress as well as your calories deficit over time.
http://www.mypyramidtracker.gov/default.htm

Comprehensive nutrition and physical activity guidelines.
http://www.health.gov/dietaryguidelines/dga2005/document/default.htm


Health and Happiness
-L-


References for this article:
Mc Ardle, William D., Katch, Frank I., Katch Victor L. (2007). Carbohydrates, Lipids,
and Proteins. Exercise Physiology: Energy, Nutrition, and Human Performance. Philadelphia, PA: Lippincott Williams and Wilkins Publishers. (pp 8-19)

American Council on Education (2003). ACE Personal Trainer Manual: The Ultimate
Resource for Fitness professionals, Third Edition. San Diego, CA: American Council on Exercise.

Does this donut make me look fat? Body fat percentages:

Why know your body fat percentage? Because Weight and BMI can be misleading for the active person. Neither body weight nor BMI differentiate between your fat free mass and your body fat. Your fat free mass includes bone, muscles, and organs (ACE 2003,p 183).

What are the average percents for men and women? We’ll start with the some norms. The 2003 Ace Personal Trainer Manual sites the following Body-Fat percentage categories:

Males
Essential Fat – 2 to 5%
Athletes – 6 to 13%
Fitness – 14 to 17%
Average – 18 to 24%
Obese – 25% +

Females
Essential fat – 10 to 13%
Athletes – 14 to 20%
Fitness – 21 to 24%
Average – 25 to 31%
Obese – 32% +

There are several ways to measure body fat, but the 2 I will disscuss here are the 2 I have experience with. Those 2 are Skinfold Measurements and Bioelectrical Impedance, they are 2 cost effective, ways to measure body fat.

Skinfold measurements are based on the belief that the amount of fat under the skin(subcutaneous fat) is proportional to the total amount of body fat (ACSM, 2009, p. 66). The standard error for this method is + 3.5% versus + 2.7% for Hydrodensitometry Weighing(the gold standard for body density measurements)(ACSM, 2009, p.66).

To measure skin folds the tester grasp subcutaneous fat and places the caliper at the 3 to 7 sites and takes an average of 3 measurements per site. The sum of the sites is calculated and referenced on a table or entered into a formula to determine body fat percentage.

Tips:The ACE 2003 Manual sites that skin fold measurements should not be taken after exercise as transfer of fluid to the skin could result in over estimation of body fat, other opportunities in error are from incorrect site determination and improperly calibrated instruments (ACE, 2003, p.187 ).

Bioelectrical Impedance is based on the principle that “the conductivity of an electrical impulse is greater through lean tissue than through fatty tissue” (ACE, 2003, p.184 ).
According to the OMRON Fat Loss Monitor manual this principle holds true because fat free mass has a higher water content and therefore conducts electricity easily, while fat has lower water content, and a lower electric conductivity. There was no listing of the accuracy of this product compared to skin fold, but it is one of the few ways to self test body fat, I am sure reliability is based on the product as most are either hand held or foot sensors. The most accurate would have sensor on the hands and feet.

How it Works:The monitor sends a low-level electric current through the body and measures the body’s resistance to electrical flow and computes body density and body fat percentage (ACE 2003, p. 184 ). Because the results of this test rely heavily on hydration you should not conduct this test: after drinking a large amount of water, after drinking alcohol, after vigorous exercise, after a bath or sauna (P7 OMRON).

Tips: OMRON manual recommends taking the measurements when the body is in homeostasis, either after waking up, 2 hours after breakfast before lunch, 2 hours after lunch before bathing or eating dinner, or 2 hours after dinner or bath and before bed. The OMRON manual also sites higher levels of error for : Body builders, athletes, people with swelling, people with fever, and children in growth stages.

So for my client participating in the Body Fat loss competition, and for the rest of you curious about where you are on the health continuum, I hope this helps to clear things up.

My reccomendation is a skin fold test by a qualified professional. Just remember, to stick with the same tool throughout your fitness program. SO if you use a body fat scale or handheld device use the same device and the same settings everytime. Also take the measurements on the same time on the same day. Your results are only as accurate as your tool.

For more reliable info on body fat percentage try these sources:

American Council on Education (2003). ACE Personal Trainer Manual: The Ultimate
Resource for Fitness professionals, Third Edition. San Diego, CA: American Council on Exercise.

American College of Sports Medicine (2009). ACSM's Guidelines for Exercise Testing and Prescription, Eighth Edition. Philladelphia, PA: Lippincott Williams and Wilkins Publishers.

other resources used for this article:
The OMRON Body Fat Loss Manual (2008). Kyoto, Japanan: OMRON Healthcare Group.
Photos courtesy of Amazon.com.

Health and Happiness

-L-

Flash Back

So I disapeared for about a little over a month. School hit and things got really hectic really fast. So here's what's been going on...

ATKINS: Final Thoughts... overall, if you can get through the first half of this extremely restrictive diet the last 3 weeks are pretty good. The 1st 3 weeks I dropped more weight faster than I ever have...but by the time I got to the last 3 weeks I had gained it all back.
The Bad: I don't like feeling restricted. As soon as I came off Atkins I gained it all back. I went on a dessert binge. I ate dessert with every meal for about a week...my tummy did not like this but my mouth did. I never looked lean...on other diets I'd look in the mirror and think ooo i can see it working, but on Atkins tho the body fat dropped lower than it ever has been, I couldn't physicall see the difference.
The Good: Atkins taught me that I rely on carbs way too much, I don't need high carb fillers with every meal. It has lead to some lifestyle changes I now consume the bulk of my carbs at breakfast and lunch and just go with a lean protein and veggies for dinner. I have also developed a craving for protein, replacing my craving for cakes, ice cream, and cookies.
YAY/NAY: would i try Atkins again...not the whole plan, but I have basically stuck to the last 2 weeks of it. I will always recommend eating a balanced diet consuming lean meats, complex-high fiber carbs, and multi colored fruits and veggies.

Back to School:
This semester I am really busy with my 2 classes.
Clinical Exercise Physiology and Psychology of Physical Activity.
I will be sure to post anything that we learn that blows my mind, or correlates with something in the news, or a question from a client.

Half Marathon Training:
I am into week 5 of my 1/2 marathon training.
Week 1 I fell during our 3 mile run and scraped up my knee and shoulder as I rolled to avoid serious injury.
Week 3 training runs ,I managed to get chaffing on my chest...r u kidding me I've never had chaffing before.
Week 4 was our 6 mile run, I finished in 1 hour flat, In the rain, Yeah buddy I rock.
Week 5, 7 mile run...I uh skipped it, my knees and ankles started hurting during my training runs on wednesday and thursday.
The program is 13 weeks and from here on out i'll post about how well this is going, I'm gonna make up my 7 mile run tonite.

Clients:
My summer volleyball client lost 10lbs and improved her fitness levels in all areas, Yay, but decided not to tryout for the team. She would however like to continue sessions once both our schedules free up.

After 1 week of my 100's program, My male abs client is already starting to see definition in his upper abs and obliques, I am going to get permission from him to post pictures of his progress. He has also entered into a bodyfat challenge with his friends, which I hope will keep him motivated with our program. He has 16wks on his Abs program

I have a new female client who wants to try out for a NCAA Division II Volleyball Team. She is in another city but I have agreed to help her prepare for try outs. I have her set up on a 16wk strength and agility program. She starts her training this week.

I am starting small group personal training next weeks with members of university faculty, staff, and students. This will be my first none-private training sessions. I'll let you know how that works out. It will give me access to the best in fitness assessment equitpment and stength training equiptment as well as large studio space.

Pheww thats a lot,
but that's all for now,

Health and Happiness

-L-

ATKINS Modified: End Week 4

Sorry for the late post ... had a few technical difficulties earlier this week...

Weight Loss: +0.6lbs
% Body Fat Reduced: +0.5%
Mood: Satisfied . Guilty.
Training Mode: 3 Days of Moderate Endurance Weight Training, 3 days of Ab work, at least 3 Days a week of Moderate Aerobic Fitness Classes, NO HIGH INTENSITY CARDIO.

Comments: So I cheated a lot these to weeks. I ate ice cream * about every other night – ½ a cup at 110 kcal, 16g CHO, and 3g PRO. Attended a birthday party with delicious cake and ice cream and fried fish and fried shrimp. One day I had a donut for breakfast.

My allergies kicked in and knocked me down for about 4 days so I didn’t workout like I should have. I felt guilty, but I’ll get back on track this week.

I already prepped my lunch for the week…a delicious turkey sausage and zucchini lasagna (substituted zucchini slices for lasagna noodles)…yummy! I have already stared down a yummy looking sheet cake in the office, I enjoyed my Turkey sausage and strawberries instead. Another hurdle for this week…the gym is closed! So I’ll have to get creative I’ll be utilizing the apartment complex treadmill, Beachbody Turbo Jam * , and Jillian Michaels 30 Day Shred * . So you will also get some product reviews this week, I’ve used Turbo Jam before (love it) and will be using 30 Day Shred for the first time.

So these next 2 weeks should be much tastier.
Week 5 fruits and berries
Week 6 Beans

Give you another Atkins update in 2 weeks.

Nutrition Info: retrieved from http://www.breyers.com/#/flavors/ on the date of 8/3/2009.

Product Info: retrieved from http://www.beachbody.com/product/fitness_programs/best_sellers/turbo_jam_maximum_results.do?code=BBHOME_PARSEB_TJ

and http://jillianmichaels.shop.sportstoday.com/Dept.aspx?cp=14308_14361 on the date of 8/3/2009.

Health and Happiness

- L –

ATKINS Modified: End Week 2

Weight Loss: 6lbs
% Body Fat Reduced: 2%
Mood: Satisfied most days, Hungry and Irritable occasionally
Training Mode: 3 Days of Moderate Endurance Weight Training, 3 days of Ab work, at least 3 Days a week of Moderate Aerobic Fitness Classes, NO HIGH INTENSITY CARDIO.

Comments: So I spoke before about how restrictive the Atkins diet is for the 1st 2 weeks, asking you to creep down to a low 20g carbohydrate, which really limits you to eating salads as a source of vegatables (2.5c of salad = approx g Carbohdrate/CHO) and cheese as a source of calcium (2% Cheese = 2g CHO ). So I added 1 cup Orange Juice (26g CHO) in the morning, and 1 banana (29g CHO) as a snack. I was nervous about trying to do my daily cardio routine, usually high intensity interval training, on such a low carbohydrate load (low for me approx 100g CHO – my training diet is approx 127g on light workout days and 167g on heavy training days).
Week 3 I get to add cooked vegetables
Week 4 Nuts and seeds

Give you another Atkins update in 2 weeks!


Health and Happiness
-L-

It's Peanut Butter Jelly Time! : Peanut Butter and Your Diet

The other day I was out with some friends at Steak and Shake and I was asked “How do you feel about peanut butter?”, I replied “I think its great! High protein, and full of healthy fats!”

Why we avoid peanut butter: In the numbers game of calorie counting peanut butter might seem like a high number enemy, ranking in at about 190 calories 16g of fat per 2TBS svg.

Ahhh Fat! : 16g of fat Nooooo. Okay lets take a lil step back, not all fat is bad for you. In fact your body needs fat to insulate organs and aid brain function. The fat you don’t want is saturated or hydrogenated fat, these are the fats that deposit in your organ and arteries and cause disease. The fat you do want is unsaturated (poly, mono, etc.), these are considered healthy fat, they are the kind your body can use instead of depositing. Peanut butter is loaded with these healthy fats.

Choosing Your Peanut Butter: I got a great tip from a nutritionist at the SCW conference, READ, and RE-READ your labels. Choose a natural peanut butter that list as few ingredients as possible…Peanuts and salt is all you need in your peanut butter. Beware the name brands you love as they may be sneaking transfat (unhealthy fat) into your peanut butter, look out for anything that say hydrogenated or palm oil – if you see these on the jar, put it down, walk away and move to another.

Why I am a Fan of Peanut Butter: Its a semi a sweet protein loaded snack at 8g of protein per serving. It is full of healthy fats, 8g monounsaturated, 4g polyunsaturated. It is a tasty addition to any protein shake, apple, banana, or cracker. I think of it as my chocolate replacement : 3 chocolate mini bars = 230 kcals, 13g of fat-8g saturated, only 3g protein.

I am currently using Kroger brand natural peanut butter (post peanut recall), I have also heard good things about target brand . Natural peanut butter will have separation, the peanut oil will settle at the top simply stir and eat. The consistency will be creamier than your regular peanut butter but after you refrigerate it the spread is a bout the same.

So pull out your whole wheat bread and do not be afraid to slap down a healthy helping of natural peanut butter as a healthy pre or post workout snack.

For those who were curious, yes I occasionally go to a fast food spot, you just have to be creative: double steak burger with chesse, onions, lettuce, tomato, no bun (Atkins yay! - eye roll), side salad with fat free berry vinegaret, and a large glass of water…don’t be afraid to make substitutions when you go out, just be sure to tip the waitress well, very well.

nutrition information courtesy of The Daily Plate.

Health and Happiness

-L-

Busy Busy Busy

Peachtree Road Race: So the peachtree went great for me, finished the 10k in 1:00:28, taking about 2mins off my old time and meeting my goal of 1hr. Next years goal is 55 minutes. I am also considering running the atlanta half marathon...just for fun...the goal being Survival

HERS 3 Day and 12 Week: So I am done with all my speed training time to ease back into the strength training. So I am starting with a 3 day full body toning program, I love this particular program because it only takes 45mins as opposed to my hardcore 1hr plus workouts. It is also supper simple mostly dumbells, med balls, and body weights. I am also doing the HERS 12 week Abs don't know if I am a fan of this program as much, but I havent done the program through its entirety yet. In addition to that I am aiming for 90mins of cardio on my off days, purely for weight loss (rationale: 30mins = health benefits, 60mins = cardiovascular gains, and 90mins weightloss) my cardio will consist of 30mins running, 30mins bike, 30mins eliptical. on training days i like to try and get in 30mins of interval training.

Yesterday was day 1...I hurt!

Time for Group Fitness: So I teach sunday, monday, and tuesday...cardio dance, kick boxing GRAVITY Interval...Tonight I am teaching a cardio boxing workshop in a "train the trainer" format, I'll be helping other fitness instructors who think they're interested in teaching kickboxing learn the basics. Wednesday night is Intermediate bellydance practice with Majida Anwar and Thursday is ATS Tribal practice with Majida. Friday meeting up with fellow instructors for Happy Hour. Saturday the Beyond 300 workout and training with a client followed by ATS Bellydance workshop and Bellydance show.

Phew it is gonna be a busy week of fun and fitness.

Will post my 3 workout plans within the week ... maybe you can find success in them too!

Health and Happiness

-L-