RND LivefitWeek Two Challenge

SONG CLICK HERE

Vision Board is due by Friday Sept 30th Email to rndlivefit@gmail.com

Or bring in on the 30th

Lates will be accepted, but every month you lose a level

Oct/March highest level possible 3Nov/April highest level possible 2Dec/May highest level possible 1 Jan/June = 0

There is a ton of confusion on the rule of carbs and proper consumption, there are

always hear-say myths.

Too often you hear people talking about carbohydrates and they don’t even have a

clue as to the different kinds of carbohydrates and the entire function of

carbohydrates in the human body

Get ready to find out!

Foods like:Cakes/pastries Soda, Candy/Chocolate Jellies/JamsFruitsChips and

MunchiesMilk sugars

Pasta Breads GrainsNoodlesVegetablesAll wheat based carbs and corn have GLUTEN (Click) in them

There are two types of Carbohydrate (plus

one)SimpleComplexFIBER

Carbs = 4 kcal/gram

These are also called simple sugars.

Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl.

If you have a lollipop, you're eating simple carbs.

But you'll also find simple sugars in more nutritious foods, such as fruit and milk.

These are also called starches.

These take longer for the body to digest, are most commonly found in vegetables (cellulose), whole grain breads and pasta, brown rice, and legumes.

Foods with unrefined grains, such as brown rice, retain complex carbs, unlike refined grains, such as white rice.

This is because the refining process removes some of the grain’s fiber and nutrients.

Eating a serving of whole grain cereal such as oatmeal will fill you up and give you longer lasting energy than a bowl of sugary cereal due to the way the body processes and uses the carbohydrates

The liver digests carbohydrates by breaking them down into simple sugars, or GLUCOSE, which stimulates the production of INSULIN in the pancreas.

Insulin unlocks the door to the cell so sugar can get into the body’s cells to be used as energy.

Simple carbohydrates cause insulin levels to spike faster, and the carbs are used up more quickly for energy.

Complex carbohydrates take longer to digest, resulting in longer lasting energy, and less of an insulin reaction in the body

Carbohydrates, including simple sugars, are your body’s main source of energy.

There are two forms of sugar in the food we eat.

There are naturally occurring sugars in fruits and dairy products and there are added sugars (white, brown or powdered sugar as well as corn syrup and solids) in many processed foods.

It will be stored in the liver and muscle cells as GLYCOGEN, to be used when the body needs an extra burst of energy.

Any leftover glycogen that isn't stored in liver and muscle cells is stored as fat.

Most medical experts say that 60 % of the calories you eat every day should come from carbohydrates.

To find out how many carbohydrates you need, multiply the number of calories you need by .6. For example, if you need 2,000 calories per day,

2,000 multiplied by .6 = 1,200. So you know you need 1,200 calories from

carbohydrates. There are 4 calories in a gram of carbohydrate.

Take your 1,200 calories and divide by 4 = 300 grams.

Knowing the calories and the carbohydrate grams you need will help you when you are reading a food label

Fiber is an important kind of carbohydrate that comes only from plant-based foods such as fruits, vegetables and grains.

Fibers are undigested carbohydrates

Fiber not only promotes health, it also help reduce the risk for some chronic diseases

There are two types of fiber; soluble and non-soluble.

Soluble fiber helps control blood sugar and may also lower cholesterol.

Binds with fatty acids and Soluble fiber pulls in water to form a gel in the digestive tract-helps pass things along.

Helps maintain bowel function

Remove toxic waste in colon in less time

Helps prevent colon cancer

Adults need between 20 and 35 grams of fiber every day, Canadians are currently only eating between 12 and 17

grams a day

Soluble fiber include: Oat bran (although

many commercial oat bran muffins and waffles actually have little fiber)

Oatmeal Beans and legumes Peas Carrots Sweet potatoes Rice bran Barley Citrus fruits Strawberries Bananas

Non-soluble fiber include: Whole-wheat breads Wheat cereal Wheat bran Rice (except for white rice) Cabbage Beets Brussels sprouts Turnips Cauliflower Fruits and vegetables

(dark green leafy) Seeds and Nuts

Fiber it is not broken down by the human body, it does not contribute any calories.

Of course, most of the foods that contain fiber (fruits, vegetables, whole grain breads, cereals, and pastas) also contain other types of non-fiber carbohydrate (sugar, starch) that must be accounted for in your meal plan

A scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food.

Highly processed foods are digested faster and tend to have a higher GI rating

Fat and protein slow the rate of stomach emptying because these foods are digested at a slower rate (keep you full and satisfied longer)

For one simple reason… the faster your blood sugar spikes, the quicker and more fat you store!

Also, sporadic blood sugar spikes cause constant hunger, decreased energy and food cravings.

The reason is that refined sugars (or carbs) raise blood-glucose levels too quickly, causing a surge of insulin, which soon removes even more sugar than when the person started; the loss of sugar is what makes him feel lethargic

HELPS:Control blood glucose levels “spikes” and

“crashes” The spike doesn’t last very long and is followed

by a corresponding fast drop in blood-sugar level. (often it drops even lower than it was before we ate).

Control cholesterol levelsControl appetiteDecrease risk of heart diseaseDecrease risk of type 2 diabetes

CLICK ON SYMBOL FOR A LIST OF

FOODS

When your blood sugar is increased your body will react sending more insulin.

When insulin is increased it will cause the storing of more fat, hence you will see a quick rise in weight and an increased triglyceride level, both known to cause cardiovascular disease.

Grains are the seeds of certain plants. The seed, or kernel, is made up of three parts: The bran The endosperm The germ

All of which contain valuable nutrients that play an important role in your diet.

They contain much of the bran, germ, and the endosperm. 

The difference between white and wheat flour is significant – white bread is wheat bread stripped of all its naturally occurring nutrients. 

Whole grains haven’t had the bran and germ removed by milling, making them better sources of fiber. 

Whereas refined grains (white rice or flour) contain only the endosperm because they are stripped of the bran and germ.GET RID OF WHITE IN YOUR DIET!!

Barley Oats (oatmeal) Brown Rice Bran Quinoa Whole Grain Bread Whole wheat pasta Stone ground flour Brown Flour

For the largest part fruit consists of water just like the human body does;

Fruit is 100% bad-cholesterol free

Fruit stimulates the memory

The idea that fruit is an expensive nutrition

The miraculous healing effects of fruit

Fibers Fruit makes you feel

better Fruit is the most natural

food Contain Antioxidants

Servings of Fruit: 7-8 Fruits and

Vegetables/day Best ones to eat-blueberries,

strawberries, oranges, pomegranates, grapefruits, melons, and bananas

How to get more fruit into your diet? Eat it for snacks! SMOOTHIES Grill fruit on the BBQ Top cereal Put on Salads Chop and or wash fruit so it

is ready to go when you get home!

Reduce risk for stroke and perhaps other cardiovascular diseases.

Reduce risk for type 2 diabetes.

Protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.

Reduce the risk of coronary heart disease.

Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.

Low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Servings of Vegetables: 7-8 Fruits and

Vegetables/day Best ones to eat: Spinach

(dark leafy green), broccoli, cauliflower, Yams (bright orange), tomatoes, garlic, carrots, kale

How to get more veggies in your diet? ½ your plate should be

VEGGIES at dinner SMOOTHIES Snacks (cut up your veggies

and have them in a container ready to eat)

Puree your veggies and add them to sauces

Free Radicals in excess will accelerate your aging and lead to all sorts of negative health problems like disease.

They are simple molecules with an electron missing. 

In an effort to become ‘whole’ again they seek out other chemical structures in our bodies from where they can steal an electron.

After they ‘acquire’ an electron the chemical structure/tissue from where they ‘stole’ that electron is left seriously damaged!

Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals.

Antioxidants simply voluntarily give one of their electrons to a free radical molecule! 

Anti-oxidants can do this without hurting themselves

Antioxidants are found abundant in beans, grain products, fruits and vegetables, and remember it is best to obtain these antioxidants from foods instead of supplements.

While little is actually known about antioxidants, it is a fact that it seems the best antioxidant rich foods contain vibrant colours

In addition to your water intake, green tea and sugar detox, you will now try to add 8 servings of fruits and vegetables to your diet. Try for GREEN veggies!

You must: Eat at least 2-3 pieces of

fruit Eat a piece of fruit with

breakfast Stop drinking your fruit!

Cut up raw veggies and have them for 2 snacks a day (mid-morning and after school are great times) Eat a colourful variety of

veggies (dark leafy green and bright orange)

ORGANIC? click Eat in season it keeps

costs down! Remove White from

your diet Eat one “BIG” salad a

day Make your own dressing

GOOD LUCK!

Strawberry & Spinach Salad RecipeDressing:

1/3 Cup Natural Cane Sugar

½ Cup Canola Oil

¼ Cup Rice Vinegar

2 TBSP Poppy Seeds & Sesame Seeds

¼ TSP Paprika

½ TSP Worchester Sauce

1 ½ TSP Minced Onion Flakes

Yummy & Easy Salad

1 Bag Baby Romaine 1 Red Pepper sliced 1Small Pkg. Goat Cheese ½ cup Sliced Almonds

(toasted if you like)

Dressing: Olive oil, Balsamic Vinegar, 2 cloves of fresh pressed garlic

+ mustard seeds