carbs and protein?

These are a couple carb emails I got from Ryan Walseth. He's a personal trainer at lifetime and sends out "fit tips of the week" emails! I thought they'd be helpful to you! feel free to email him and ask to be on his fit tip email list!

UNDERSTANDING CARBOHYDRATES

Carbohydrates are the most important macro-nutrient that affects your health and vitality. The amount and type of carbohydrates consumed each day can impact nearly every aspect of your life!

If you have concerns about any of the following topics...

* Body weight/fat
* Sleep
* Energy
* Blood Pressure
* Moods/PMS
* Cholesterol
* Bloating
* Diabetes
* Memory

...then please pay close attention over the next 2 weeks!!!!!!!!

THE BASICS

*Carbohydrates are the body's main energy source.

*Each gram of carbohydrate equals 4 calories.

*Complex carbohydrates containing fiber are the healthiest choice because they consist of less calories per gram, have a lower impact on your blood sugar levels, and are more filling.

*Every carbohydrate consumed (whether it be fruits and vegetables or chips and candy) is broken down into sugar and delivered into the blood stream. Upon entering the blood stream, it is either used for energy or stored in the form of fat.

*The Glycemic Index (GI) is the measuring scale of how fast these carbohydrates are broken down into sugar and kicked into the blood stream. The higher the GI rating, the higher the spike in blood sugar.

*Example: Simple/processed carbs are generally high on the GI scale. When consumed they spike the blood sugar, creating swings in your mood and energy levels while promoting fat storage.

How many grams of carbs per day should I be consuming?

I recommend following the Zone Diet format where 40% of your total calories from Carbohydrates, 30% from Fat, and 30% from Protein.

Here are a couple examples:

* Total calories: 2,000. 40% from carbs = 800 calories. Divide by 4 calories/gram = 200 grams of carbs per day.
*
Total calories: 1,500. 40% from carbs = 600 calories. Divide by 4 calories/gram = 150 grams of carbs per day.


What are examples of "good carbs"?

*
All vegetables
*
All fruits
*
Whole grains (wheat, rye, barley, millet, oats, bran)
*
Wild rice
*
Brown rice
*
High fiber cereals
*
Legumes (beans, peas, lentils)
*
Sweet potatoes
*
Whole wheat pasta
*
Steel-cut oats

Bottom line; carbohydrate (and portion) control, accompanied by a regular exercise routine is scientifically proven to promote weight loss. No diet pills, no magic bullet, just straight science!!

Each FIT TIP is independently researched and compiled by Ryan Walseth, using highly respected resources. The FIT TIPs are designed to give you ideas and insight into a vast array of topics related to health and wellness. They are not intended to treat, diagnose, or be used in any way in place of any physician's prescription or advice. They may not be applicable or appropriate for everyone. Consult a physician prior to engaging in an exercise routine, diet plan or taking any supplement or following any specific FIT TIP.

COPYRIGHT LIT FITNESS, LLC 2008


Ryan J. Walseth
Personal Trainer
LIT Fitness, LLC
612.770.1361 cell
www.litfitness.com
rwalseth@hotmail.com