Battle of the Carbs - Complex vs. Simple

CARBS!!!

There is a never ending battle of whether or not Carbohydrates should be a part of our everyday eating habits; first, we need to have a better understanding of each.

Let's begin with Complex Carbohydrates....these are the foods that provide a more stable source for energy, as they also take longer to digest. They are present in foods such as breads and pasta. Our bodies take these sugar molecules and convert them into glucose, which is used for energy; as it also raises blood glucose levels for longer to produce a more lasting elevation in energy.

Now, let's discuss those Simple Carbohydrates! These are in foods such as table sugar and syrups, that is made up of shorter chains of molecules and they are quicker to digest. Simple Carbohydrates also produce a spike in blood glucose. What we also have to understand is that many fruits and vegetables contain simple carbs, but they are rich in micro nutrients.

Not all carbs are created equal, so cutting them out altogether can do a disservice to your health and weight. Instead of doing away with all carbs, turn it around for the better and focus on building your eating habits around whole grains and replace the refined grains.

A basic list of carbs to keep are:

• Brown Rice instead of White Rice
• 100% Whole Grain English Muffin instead of White
• Whole Wheat Pasta
• Eat an Orange over processed Orange Juice
• Snack - Popcorn over Potato Chip

Eating habits high in refined carbs contributes to an increased risk of atherosclerosis and other conditions such as diabetes. This is a lifestyle change and should not be taken lightly. This is just a snippet of the benefit of carbs and how they help.

Core and More!!!

Core Strength is key to any fitness regimen, as our core is what stabilizes us and allows us to sit and stand. Oftentimes, the core is neglected!

When you begin your fitness journey, most people focus on Cardio and Weight lifting, not understanding that the most integral part to their workout program is Core Work. How can we improve our balance and stability? When you work the core you are inevitably training the muscles in your hips, abdomen, lower back and pelvis. Working those areas leads to improved balance and stability, whether on a playing field or in your daily activities.

Core exercises involve the use of your abdominal and back muscles. You are probably asking or even wondering what types of exercises are involved in strengthening your core, a few basics are planks, situps and fitness ball exercises. Do you understand that our Core is what allows us to sit, stand and walk? If your Core is not strong there is the likelihood that you will have back problems, along with a plethora of other debilitating pain, and poor posture.

Let's look at a simple exercise that can be done with no weights and does not require a gym membership to do so. A bridge is simple...Lie on your back with your knees bent, making sure to keep your back in a neutral position (meaning not arched or pressed flat into the floor). In this position you also want to avoid tilting the hips, and focus on tightening your abdominal muscles. Once you have reached your neutral position, you then will raise your hips off the floor until your hips are aligned with your knees and shoulders. You will hold this position for as long as you can WITHOUT breaking form.

Athletes need to understand that having a strong core is very important, you can't just focus on your sport specific workout, but adding a core regimen to your daily routine. Weak core muscles lead to more fatigue, injuries and less endurance. Combining aerobic exercise and muscular fitness are the main components of any if not most fitness programs. Don't shy away from Core work, but add it to your program and you will see an improvement in your daily life.