Josh’s Top 5 Carbohydrate Foods

Before I reveal those foods, first a little lesson on carb digestion that you may not know…

Carbohydrates move from your stomach to your small intestine where they are further broken down and the nutrients are absorbed. Starches from the carbs are broken down into glucose that is transported to your blood.

This causes a rise in blood sugar, which results in your pancreas producing insulin to take that glucose to the cells in your body.

It is either used as fuel or stored as fat. This may be a stretch, but I am going to assume you prefer your glucose to be used as fuel. (If not, we may need to talk…)

When you digest complex carbs that are low on something called the Glycemic Index (a rating system for the speed carbs are digested), the starches have to work their way through the fiber in the food before they can be absorbed into your bloodstream and converted into sugar.

Picture it as though you’re trying to walk through a densely wooded, overgrown forest. The more vines, weeds and branches you encounter, the slower you have to go to get to the other side.

And while that might get on your nerves quick if you’re out hiking, it is a good thing where carbohydrates are concerned because it means the energy you get from your food is slowly released over a longer period of time.

If your blood sugar stays stable, there’s not a massive insulin release and glucose doesn’t get stored as flab as easily. Instead, it’s more likely to be stored as energy in your muscle tissue. Score!

To that end, here are some of the best “slow-digesting” complex carbs to eat…

Top 5 Carbohydrate Foods:

5. Asparagus

Asparagus is a special treat that can be roasted, steamed, sautéed, added to salads and eaten as a side dish or even a main dish. Asparagus has a Glycemic Index of only 15. Anything under 50 is considered low, and low is good because it means it takes longer for your body to digest thanks to fiber.

Fiber is what makes you feel full longer, which is certainly helpful to keep the munchies at bay. As we spoke about, fiber also slows the absorption of starches into your blood. Adequate fiber in your diet lowers your risk of heart disease, cancer, diabetes and diverticulitis.^1,2,3,4 And because of its munchie-curing ability, it also helps you lose weight.

4. Cabbage

Cabbage is so versatile, you can enjoy it cooked or raw. It is low in calories as well as being low GI with a rating of 15. It is also high in fiber and vitamin C, and as a member of the cruciferous family of vegetables, cabbage has cancer and environmental estrogen-fighting properties, too.

3. Broccoli

Another high-fiber, cruciferous vegetable that is a 15 on the GI… Are you seeing a trend here? Broccoli has lots of vitamins like beta-carotene and vitamin K. There is also evidence that it can fight cancer because it is rich in phytochemicals called isothiocyanates.⁵

Better still, one study also found that eating 1-2 cups of cruciferous veggies a day lowers levels of oxidative stress (linked to cancer, diabetes, Alzheimer’s, and rheumatoid arthritis) by 22%.⁶

2. Spinach

Spinach and most other leafy greens also have a low GI score of 15. Spinach is high in iron, calcium, B vitamins, and antioxidants. If you don’t like it cooked, add it raw to your salads! Spinach is truly a superfood, full of at least 13 different phytochemicals that benefit your heart, brain, eyes and bones, and fight of damaging inflammation.

1. Beans

Beans, lentils and peas are known as legumes.⁷ Legumes, nuts and seeds are high in protein and fiber while still having a low score on the Glycemic Index. Take chickpeas for example. They rank lower than all the vegetables above, with a 10 on the GI – and studies have found they help lower bad cholesterol, too. Peanuts are only a 7! All are versatile and can be prepared in endless ways, giving you steady energy, keeping you full and satisfying your appetite throughout the day without sabotaging your health.

So as you can see, you really have lots of options. By swapping your sugary snacks for a few of these healthy carbs, you’ll give your body the energy and vitamins it needs to function optimally, without driving your insulin levels up out of control. So eat up and watch the pounds melt away… without hunger.

To a healthier you!
Coach Josh

tough mudder!?

I started that workout this morning! boy was I tired and sweaty afterward! I will continue with the "lite" version until I feel it is a bit easier, then I will move on to the medium workout!!
click on the SheBudgets button on the right for more of my Tough Mudder adventures!

ONE TOUGH MUDDER

TOUGH MUDDER
we will see what really happens, but a girlfriend of mine and I want to do a Tough Mudder. Just to say we did it. She has gotten together a few others willing to get dirty with us. Now, I don't know when this will happen, (there is one in September, but that is sooooo close!), but I will update this when I know more.

So I did some research today, here is a map of the September one
11 miles, 28 obstacles, "usually takes about 3 hours to complete". WHATEVER!
So, now is the time to train, here is a sample of the training "boot camp" for beginners
 

Time (min.)		Obstacle		Description
5		Warm-Up		One minute for each exercise: (1) running; (2) grapevine, alternate sides; (3) side shuffle, alternate sides; (4) high knees; (5) butt kicks.
Circuit 1	2		Running Man		Run: Treadmill, sidewalk, whatever.
1		Berlin Walls		Push-Up: On the ground, place your hands directly under your shoulders and make sure your hips are in line with your back—no hiking or sagging. Slowly lower yourself to the ground. Your chest should touch the ground. If you can’t get your chest to the ground, drop to your knees.
2		You Don’t Know Jacks		Jumping Jacks: Just like you did in elementary school. This time, only bring your arms down to your shoulders (not your hips) and all the way back up. We want to see your hands graze each other when they go up.
1		Cliff Hanger		Tough Squat: Stand with feet hip-distance apart with your toes, knees and hips in a straight line. Pull your belly button toward your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair. Lower until your butt is in line with your knees (knees at 90-degree angles). Make sure your knees are BEHIND your toes, your back is straight, and the weight is in your heels.
2		Do Work: Jump Rope		Jump Rope: Start with the standard jump by pushing off the ground evenly, with both feet. Resist the urge to bounce between jumps; because that just means you should be going faster.
1		Everest		Slippery Mountain Climbers: Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high-plank position on the ground. Keeping your upper body still, draw one knee in at a time toward your hands, moving as quickly as possible. If you are on carpet, you can complete the exercise with sheets of printer paper under your feet.

anyone with me?

Graduation

I have been away from my blog for awhile, because my youngest graduated. It truly took me awhile to get my mind wrapped around the party, the graduation itself, and how I wanted to be (weight wise, what to wear, what to do with my hair, etc) and of course, the house cleaning to get done. All of these things sucked my time away! The best thing? I did work out every morning 6 days aweek during all of the hubub! So what I want to talk about today? Celebrate the little things you did right today! Here's my list: I got up early and exercised for 30 minutes. I ate a good breakfast and lunch. I ate a healthy snack. I did a load of towels before work (whoo hoo). I talked my daughter into doing the dishes! I am on target with my water today. I am going to celebrate each little thing. I will not celebrate with food. I will celebrate by watching something I want to watch while doing step ups for 30 minutes and giving my body a wonderful stretch! Now I can hardly wait! What are you doing for yourself today?

Don't Grill Your Meat Until You Read This!

a new article by Mike Geary's newsletter NEVER Grill Meat, Unless You Do This by Mike Geary, Certified Nutrition Specialist Author of Best Seller: The Truth About Six Pack Abs Most people aren't aware that when you cook meat (whether it's grilled, broiled, or seared) there are carcinogenic compounds that can form called HCA's (heterocyclic amines). Now don't panic... you ingest various carcinogens all the time, even with some vegetables. You can always protect yourself with more antioxidants. Please Note: When you cook meat in a water base as opposed to grilling, broiling, or searing, you eliminate the harmful HCAs. So for example, meats cooked in a soup, or meats cooked in a crock pot will not have the problem of the carcinogenic HCAs and is a healthier way to cook meat. But let's face it... grilled meat tastes awesome and there's no way I'm giving up my grass-fed steak from the grill, or my grass-fed burgers! That's why it's important to know that there's a way you can use spices to both counteract, and also drastically reduce the carcinogens formed when you grill meat... Here's the trick: If you're going to grill meats, marinating meats for at least several hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are those carcinogenic compounds that can form when meats are grilled. It appears that the highly potent antioxidants in these herbs prevent HCA formation. So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat and give you a healthier meal, that's also very tasty! The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats. But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway! One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done. I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway. But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens. Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat. By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats. Hey, we all love a great barbeque, so no need to give that up just because of HCAs or acrylamides, but at least now you know how to counteract the effects of these in your body to protect yourself, and also how to use spices to drastically reduce the formation of HCAs on grilled meat! Enjoy that next barbeque in a healthier way! ps by Jonni: Hopefully starting my 30 day challenge today, migraine problems. Any of you start? also, check out my newest article by pushing the She Budgets button on the right!

Its time to BodyRock again!

Since I was "injured" I haven't been doing my bodyrock workouts. So starting Monday May 7 I will start the new May 30 day challenge. I will take before pictures and keep you informed every step this time. If you would like to join me, go to www.bodyrocktv.com click on workouts and start on April 30, which is the first day of the May challenge. These are great motivators, because they work you hard for just a few minutes, and you feel stronger because you have accomplished them. Come on! Lets Do This! as always, click my She Budgets button over on the right to see my latest artcle.

Been on Injured Reserve/How about a GIVEAWAY?

I did something to my calf last week sometime, so I took it easy on the workouts. I did do crunches and leg lifts, things I could do on the floor, but not much cardio in and no BodyRock.:( I am thinking about doing a giveaway. But I don't know if anyone is here to give it to. So if you are out there, and would like a giveaway, I need comments. Say anything you want, and I will get some things together for a contest. As always, click on the She Budgets button on the right to read my latest article, how to blast through a plateau thanks Jonni