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CARBS!

We know them. We love them. But we cut them when we want to be “healthy” or lose weight.

Why?

Carbohydrates serve many purposes for our body, but their main purpose is to provide energy to our cells, thus our tissues and organ systems.

Glucose is the simple sugar that all carbs ingested become. The are two other simple sugars, fructose and galactose.

Fruits contain fructose. They will provide simple sugars that turn into quick energy for our bodies along with plenty of vitamins and phytochemicals that help boost our immune system and synthesize reactions in the body. In other words, they help make bodily functions happen and move things along.

When glucose combines with one of these or itself, it becomes a disaccharide.  Complex carbohydrates, or polysaccharides, are highly branched because they store many units of glucose. Polysaccharides are the most branched carbohydrates, containing 3000 or more monosaccharides. Because of this, they will take longer to break down and keep you full longer than simple carbohydrates.

 

Glycogen is the branched form glucose that is stored in muscles and liver.

Have you heard about the wonders of keto and all it’s magical fat loss?

While a ketogenic can be effective short term, your body should not go without carbs.

When you do not consume enough carbs, your body will pull energy from your stored energy in adipose tissue. This process is called ketosis: it is fast-acting, but not sustainable.

The Registered Dietary Allowance recommends a minimum 130 grams of carbohydrates per day for the general population.

The Food and Nutrition Board for Americans and Canadians recommends that adults get 45-65% of their calories from carbohydrates. A balanced plate consists of 25 % fruit, 25% vegetable, 25% starch, and 25% protein- 75% of which are carbohydrates.

 

Fiber is a carbohydrate that is not fermented by bacteria, so body cannot digest it. However, it does add bulk to bowel movements.

An example of insoluble fiber would be cellulose, which is found on the skin of an apple.

Soluble or viscous fiber is pectin, found inside the apple. It is recommended that women consume at least 25 grams of fiber each day and men 38 grams.

Embrace your carbs because they give you lots of good energy! Make sure that the majority of your carbohydrates come from whole grains, fruits, and vegetables. Avoid processed foods and added sugars.

https://www.medicalnewstoday.com/articles/324237.php

 

 

 

 

WATER FOR WHAT?

Fitness junkies are telling us to drink at least one gallon of water a day to help us
reach our fitness goals, but why? For starters, it’s essential to nearly every chemical
reaction and it constitutes about 60 percent of our bodies in tissue, blood, and fluids. We
use two very small hydrogen atoms and one oxygen to take part in every reaction that
makes us, us.

● Digestion uses water to produce saliva, lubricate the GI tract, and absorb
food in the intestines. Water is transported all over the body to squeeze in
our cells and surround them. “The more water a person drinks, the faster
body water is renewed.” Having enough water in the body to function
optimally is a major key. When we drink more water, our cells can replace
themselves faster, thus having fresher, healthier cells that provide us with
more energy.
○ Side note: Ladies and gentlemen, it is perfectly normal to bloat! It is
simply your body hanging on to what it needs to do its job well. Like a
car needs oil to run, your body needs water- sometimes it just needs a
little more.

● Water helps relieve soreness, prevent dehydration and speed up
recovery time by flushing out toxins. Drinking water prior to and while
exercising brings the much needed electrolytes to muscles for quick and
strong movements. Water makes up most of our synovial fluid, the fluid of
several joints that allow our limbs to move smoothly in various directions.
Dehydration can cause ligaments and joints to sprain or even tear.

● Skin cells, like all other bodily cells require water to function properly.
Moisture and nutrients provided by H 2 O keep skin smooth and supple. Cold
water tightens pores as well as hair and nail cuticles. It also promotes
vitamin consumption, leaving skin, hair, and nails glowing and nourished.

● Although water may seem like water could lower blood pressure , studies
have shown that it actually raises it. Drinking more water increases the
activity of the sympathetic nervous system, therefore constriction blood
vessels. This rise of pressure prevents blood from pooling in legs and arms.
85% of the brain, 75% of the intestine, and 79% of the lungs are water. The body is
so sensitive to dehydration that if we lose even two percent of our water, we feel “fuzzy
short term memory, trouble with basic math, and difficulty reading small-print.” Your body
recycles most of the 200 L of fluid cycled through the kidneys, but 1-2L can be lost through
urine. It is recommended that people drink at least 8 cups of water a day, or 1 cup per 20
lbs of body weight. If you exercise, you should drink more water to replace what was lost.
Remember to keep calm and stay hydrated!

https://www.freedrinkingwater.com/water-education/water-health.htm
https://www.h4hinitiative.com/hydration-science/hydration-lab/water-and-hydration-physi
ological-basis-adults/water-body

How to recover from a workout faster


https://www.stylecraze.com/articles/benefits-of-water-for-skin-hair-and-health/#gref
https://www.mc.vanderbilt.edu/reporter/index.html?ID=9047

 

MYTH BUSTERS! 

By:  Holly Sawyer

With so many different approaches to fitness circulating the web, it can be hard to tell fact from fiction. While it is important to realize that different things work for different people, there are some myths out there that just aren’t true. It’s time to unlearn what someone may have wrongly taught you. Let’s bust ‘em!

Carbs are bad for you.

Carbohydrates are 1 of the 3 main macronutrients your body needs, and it is also the nutrient that is most readily converted into glucose- your body’s main source of energy. While the ketogenic diet (high fat & protein, extremely low carb) is effective for burning fat when properly followed, carbs should make up the majority of your diet to sustain energy. The Food and Nutrition Board for Americans and Canadians recommends that adults get 45-65 percent of their calories from carbohydrates. A balanced plate consists of 25 % fruit, 25% vegetable, 25% starch, and 25% protein- 75% of which are carbohydrates!

Cardio is the only thing you need to lose weight.

All you need to lose weight is a caloric deficit, plain and simple. 1 pound is roughly equal to 3,500 calories. To sustainably lose weight, first calculate how many calories you burn according to your body type and lifestyle, then consume 200-300 less. If you still want to enjoy all your calories, cardio can help burn extra. But beware: cardio machines often overestimate the amount burned. Instead of trying to burn calories, work on building muscle and consuming the right calories so they burn themselves!

More gym time is better.

If 20 minutes at the gym is all you have time for, so what? Make the most of it! A short sweat session is much better is bound to get endorphins flowing and boost your mood throughout the day. Do what you can in your limited time and avoid distractions. Don’t forget, rest days are essential. Recovery is necessary to build muscle and regain strength.

Eating fat will make you fat.

Our bodies carry adipose tissue below our skin that serves several different purposes for our bodies. Not only does it cushion our muscles so that we can live comfortably, it surrounds our visceral organs and helps protect them from damage. About 25% of your diet should consists of healthy fats such as avocado, nuts and seeds, fish, or olive and coconut oils.

 Lifting weight will make you bulk up.

Women often avoid the weight room in fear that it will “make you look manly.” However, the benefits of lifting weights are far greater than you could imagine! Building muscle will not change your body into that of a man’s unless you take steroids containing testosterone. Instead, simply performing weight bearing activity will tone your muscles, making you stronger and boosting your metabolism, which makes it easier to burn more calories at rest.

The scale is the main indicator of progress.

Pardon my french, but screw the scale! How you feel is much more important than a number that measures how much gravity loves you. Not only is progress towards a healthy life physical, but emotional! How you handle stress and relationships when getting healthy are both signs of lifestyle habits. Instead of turning to food for comfort or envying what someone else has, you make progress by enjoying treats in moderation and learning to love you for you. Having a positive attitude towards yourself is a must for making progress to a healthier, stronger life. Always remember: slow progress is better than no progress. Focus on the positive and KEEP GOING!