CrazyBusy Mama! (Dot Calm)

By Guest Blogger John Gatens

Carbohydrates have been given a bad reputation in recent years.

If you believe everything suggested by the diet industry and the media, the only way to lose weight is to never touch a piece of fruit, a slice of bread, or a bowl of pasta again! Not only is this way of thinking inconvenient, it could also be harmful.

The human body is designed to function optimally when it receives certain types of food. Carbohydrates are one of the kinds of food the body needs. Let’s examine the types of carbohydrates, and how they contribute to a healthy weight loss diet.

Simple Carbohydrates

Simple carbohydrates are the “bad carbs” that you’ve been hearing about. Their molecular structure is very small, so the body easily absorbs them. Your body quickly converts simple carbohydrates into simple sugars. This makes carbohydrates taste good, as well as leading your body to store the excess as fat. Simple carbs consist of foods like white bread, cake, cookies, and white flour pasta. These foods should be limited or avoided if you are attempting to lose weight.

Complex Carbohydrates

Complex carbohydrates are essential for proper nutrition. They provide quick energy, as well as essential nutrients and fiber. The fiber they contain makes them stick around your body a little longer, while still allowing them to convert to much needed energy fast. Limit your servings to a few a day, and you should be fine. A good guideline is to aim for 30-45 grams of carbohydrates per day, with 15-20 grams per serving.

Fiber

The amount of fiber in a carbohydrate needs to be taken into consideration. As you choose your daily carbohydrates, you can deduct the fiber grams from the carbohydrate grams. For example, if a cereal contains 25 grams of carbohydrates per serving, but also contains 5 grams of fiber – those 5 grams don’t count toward your daily total! Adding fiber to your diet is a quick way to aid weight loss – choose foods like whole grain breads, fruits, and vegetables.

When you begin a weight loss plan, it is easy to assume that you must cut out carbohydrates. However, complex carbohydrates can be included in your weight loss diet. Choose whole grain foods such as brown rice, multi-grain bread, and whole wheat pasta. Be sure to include fruits and vegetables, and you’re on your way to a weight loss plan that includes carbohydrates.

There you have it – the truth about carbs!

====================================================
Find out the real Truth About Carbs. Did you know you can eat foods you like and watch the pounds melt off? This Fat Loss Program teaches you how.

Article Source: Ezine Articles: Expert John Gaten

For those of us trying to watch our weight, the holidays can be tough. We find ourselves surrounded by snacks and sweets, and though we know we should eat only in moderation, emotions associated with the holiday season can blow all self-discipline out the window. If we’re sad, stressed, or frustrated, it’s easy to think, “I deserve this,” or simply, “Who cares?”

Jillian Michaels has written a great — and short — article on “4 Ways to Make Yourself Feel Better Other Than Eating. You’ll learn some ideas to help yourself soothe those emotions in ways that don’t involve food and won’t make you hate yourself the next time you look in the mirror
(you shouldn’t be hating yourself, anyway, but that’s another blog post). We all need a little TLC once in a while, and I think she’s got some ideas worth reading.

I will add one other outlet for your pent-up emotional energy that Jillian didn’t mention: exercise. I know — weird that Jillian Michaels didn’t mention exercise, but she’s so well-known now that perhaps that’s just a given.

Nonetheless — get out there and do something when those emotions have got you down (or ready to scream). I went for a run with my daughter yesterday, and boy, I felt good afterward. I felt like I’d given it my all, but actually had some energy post-running. A little while later, we drove to the mall, and the mellowness kicked in on the way there. Not a blah, depressed mellowness, but a good, peaceful feeling. It occurred to me later that it was from running. (My daughter even said, “What’s wrong with you?” I had to convince her I really was fine — just mellow!)

Read more about the benefits and basics of running here.

Yes, I know the holidays are almost over, but New Year’s Eve is still on the docket, as is New Year’s Day. If you have more get-togethers planned, take a look at Jillian’s article and remember there are other ways to soothe a sad or cranky soul than by eating.

Happy New Year!

©2009 Sally Dinius
=================================================
Sally Dinius is writer-in-chief here at CrazyBusyMama.com, a blog created to inspire and motivate busy mamas everywhere to feel healthy, fit, and in control of their lives. Follow her on Twitter at http://twitter.com/sdinius, and become a member of the CrazyBusy Mama Facebook fan page by clicking here.

When I was at the doctor with my 13 year-old a couple of weeks ago, he suggested I start her on a daily multi-vitamin. My daughter’s eyebrows went up. I forced a smile. “Okay” is what I heard myself say, but on the inside all I felt was “ugh.”

Vitamins and I go way back. And not in a good way. When I was six, my mother fed my brother and I these strange, round, white-coated vitamins that we had to swallow on a daily basis. I think I tried it once or twice…I was determined to never do it again. Upon my return from a weekend visitation with my dad, my mom told me a “funny” story. It seemed that she and my stepdad had a party while my brother and I were gone, and they had to pull the dining room table apart to insert the leaf. As they did, hundreds of those round white vitamins spilled onto the floor. My vitamins.

Fascinated by new research of what vitamins could do for our bodies (this was the 1970s), my mom wasn’t done with her experimenting. She tried giving us niacin tablets to take. I was seven. I’m gathering I didn’t really need niacin, as every time I was made to take it I felt a painful, prickly burning sensation from the inside out. It hurt so bad I cried. Eventually, she understood that maybe…probably…I shouldn’t take it.

In my teens, she gave me multi-vitamins and B-100 supplements to take. I gagged when I tried. (I’ve never done well trying to take horse pills.) I’m sorry to say I gradually resorted to lying when she asked if I’d taken them.

This may all seem like a form of torture (sure felt like it), but I know my mom meant well and just wanted us to be healthy.

I think having such bad experiences with vitamins myself is why I’ve never forced them on my kids. Nowadays, thankfully, vitamins come in various forms for young and old alike: liquid, chewable, lozenges, and yes, the good old-fashioned (why don’t they learn?) horse pills. If one kind doesn’t work for my kids, I can try another.

To finish my story, I bought a small bottle of multi-vitamins for my daughter. Small bottle=small vitamins, right? Not so. They were huge! She tried to take one and had trouble getting it down. I assured her she didn’t have to finish them and that they’d be going back to the store.

That same day, I bought multi-vitamins for my three year-old. They were gummy bears! When I tried one, I was pleased to learn they didn’t taste like vitamins, and she didn’t seem to mind them either. Why didn’t they have those when I was little?

For my 13 year-old, I will probably try liquid vitamins. They’re a little more expensive, but painless to take when mixed with a glass of juice.

If you’re looking for a good vitamin for your youngins, here are some of my recommendations. (And you can get them by mail-order — that’s a big stress-buster right there!)

Rhino Gummy Bear Vitamins, 190-Count Bottle These are the exact gummy vitamins I bought for my three year-old. They’re definitely tasty…I have to use real self-discipline to not take them myself (be sure to store them up high and out of the reach of your young ones).

Nature’s Plus – Animal Parade – Cherry/Orange/Grape, 180 Chewable TabletsAvailable in cherry, orange, or grape flavors (or all three together), these are ideal for the child who isn’t ready to swallow vitamins but also may not like the gummy bear kind. Highly recommended by many parents. Doesn’t contain yeast, soy, milk, wheat, corn, or artificial colors or preservatives. Score!

Childlife Multi Vitamin & Mineral Liquid 8 oz.
This liquid vitamin supplement is ideal for infants and young children. Liquid vitamins are absorbed faster and more completely than regular vitamins, and are ideal for sensitive tummies. Child Life Vitamin and Mineral Liquid is gluten and dairy free.

Next time: Supplements to help your body fight stress (no horse pills, I promise).

====================================================

Years ago, when I was going through a time of crushing stress, I began experiencing heart palpitations. My heart would race and then pound like crazy — here, there, and everywhere. Not only was my heart following a different drummer, it was the drummer.

When I finally saw my doctor about the palpitations, the only thing the EKG picked up was a slight arrythmia, something that he said would not have caused the strange beats. He then asked if I was under stress, and I explained what was going on. What he said next was an eye opener: “If you don’t let the stress out, it will find its own way out.” He suggested I exercise.

That was over 10 years ago, but it’s great advice that I’ve never forgotten. Now that I’m going through another period of heavy duty stress, and dealing with more palpitations (not to mention anxiety and depression), I’m finally “taking it to heart.”

I’ve been working out for the last month or so, following the ExerciseTV videos on Comcast’s OnDemand. I’ve already lost a couple of inches and a few pounds, all from working out at home. My abs are looking defined for the first time in my life, and my legs are getting strong. Is my stress gone? No, but working out takes my mind off of it for the time being, and being stronger physically makes me feel like I can handle anything.

If you don’t have Comcast, you can see the same videos at ExerciseTV.tv. I like to change up my routine, and look forward to trying new workouts. I’ve been doing the following workouts as my routine for this past week:

• Pilates Legs Slimmer and Toner with Nicole Stewart
• Abs and Back Workout with Amy Dixon
• Pink Ribbon Workouts – Strength Training for Runners and Walkers with Holly Perkins
• Pink Ribbon Workouts – Sports Warm Up with Holly Perkins

I also recommend any of Billy Blanks’ Tae Bo workouts — you’ll be able to find some of those either on Comcast or at ExerciseTV.tv.

Tomorrow we’ll look at other fantastic benefits you’ll reap from working out. See you then!

================================================

I’m guilty. Guilty of turning to convenience foods to fill my grumbling tummy during the course of a long afternoon working on my laptop. Guilty of feeding similar convenience foods to my family because I’m too tired to make the extra effort to cook something healthy. Guilty of turning to antacids because I’ve spent the day eating the wrong things.

Are you guilty, too? And do you feel yourself lagging after a so-called “snack” of chips or a candy bar? Or perhaps you turned to an energy bar — although a Snickers bar is healthier than certain varieties of those. (Stop! That doesn’t mean you get to run out and buy a Snickers candy bar because it’s “healthy.” Nice try, though. )

What is the secret to a long and healthy life? (Besides having a positive attitude and good genes, that is.) The secret is that we must eat the best possible food for our bodies.

As you well know, all foods are not created equal: Those created by the Creator are obviously preferable to those “created” in a factory or processing plant. One type of food enhances your life; the other can make you downright sick.

Did you know that choosing and eating the right foods may help increase your life expectancy as well as the quality of your life right now? It’s true.

Here are ten of the top power packed foods designed to give you energy, vitality, and all around good health!

1. Beans – Yes, beans. The musical fruit. If they give you gas, take precautions before you eat them.  Soaking them first can help. You can also purchase Beano to help head the gas off at the pass (I’d be lying if I said no pun was intended).

Beans of all kinds (kidney, navy, lentils, chickpeas, pinto, northern) are high in protein. Because beans are plant protein, they contain very little fat, carbs, or calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry (try not to do the latter too often, as those packets tend to be full of sugar).  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant. I like to top my oatmeal with cinnamon, a teaspoonful of ground flax seeds, and a small handful of walnuts or pecans.

3. Fruits – Fruits are filled with powerful antioxidants such as Vitamins C and A.  Antioxidants are like little superheros fighting free radical damage in the body, thereby reducing the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants. However, you’ll want to choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants found in fruit boost the immune system to fight the effects of aging in the body. In the words of Charles Dickens’ Oliver, “Please, sir, I want some more.”

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Never mind what they do to your breath — this is a powerful family of bulbs! Garlic, for one, is known for lowering cholesterol and fighting illness.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state — especially garlic — increases their health benefits.  

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that have been shown to improve health not only in adults but in children, as well.  Salmon is also rich in protein.

6. Flaxseed – Like salmon, Flaxseed contains omega-3 , omega-6, and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease, and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal (like oatmeal, as I’d mentioned above), or added to pancake mix, to name just a few uses.

7. Peppers – My sister, an RN, once told me that the more colorful your diet is, the more healthy you’ll be. Peppers are a great way to add some of that healthy color to your diet.  The vibrant colors of peppers tell you that they’re full of many of the good things your body needs. For example, they contain antioxidants like beta-carotene and Vitamin C.

Peppers come in many varieties, so there’s something for everyone. As far as “heat,” they range from mild and sweet to so hot you’ll want to call the fire department.  All peppers contain a substance called capsaicin. Capsaicin has anti-inflammatory and pain relieving properties,  and lowers the risk of cancer and heart disease. Peppers are excellent in salads and many other dishes.

8. Nuts and seeds – Peanuts, almonds, Brazil nuts, walnuts, pecans, and pistachios are all providers of good fats and protein, and even help to lower cholesterol. Toss a handful into a salad or finely crush them to use as a coating on chicken instead of higher carb bread crumbs. Keep a bowl of almonds around for some healthy snacking. 

9. Açai –  I’ll admit I don’t know a lot about acai (pronounced something like ah-SIGH-ee), but this berry has been given quite a bit of press lately.  Apparently, it’s rich in antioxidants and increases energy, so I guess that means you can get more done and look and feel better while doing it! You can get acai juice and supplements in your health food store. Be wary, though, about clicking on online ads for acai — some of those ads are scams (though the above link is not).

10. Yogurt –  In my opinion, the best thing about yogurt is that it contains friendly bacteria to help promote a healthy digestive system. Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Lowfat or fat free yogurt is best. (Yes, you can eat yogurt if you’re lactose-intolerant.) Make sure the kind you buy states on the label that it contains “live, active cultures.”

If you’re not a fan of yogurt, the beneficial bacteria your body needs (a.k.a. probiotics), can also be taken in caplet form.

Here’s a bonus tip: Drink your water. A lack of energy can also be caused by dehydration. Keep a bottle or glass of water within reach while you’re working.

Building a better, healthier body — and being a more productive work-at-home mom — begins with what you eat.  Try some of the super foods mentioned above to get that energy you’re needing.

What kinds of snacks do you eat to keep yourself going during the mid-day slump?
================================================