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Carbs: The Good, the Bad, and the Debatable

Monday, January 30, 2012

From Fooducate Bloggood carbs?

A recent article in the Chicago Tribune, Good Carb, Bad Carb, caught our eye because of its title “Good Carbs, Bad Carbs”. Carbohydrates, to remind you are one of the three macronutrients making up almost all foods, alongside with fat and protein. Over the years both fats and carbs have been vilified and exonerated, to the point where it seems today there is no agreement in the scientific community on their health benefits.

So what are we to do with all this confusing information?

What you need to know:

The truth is that the majority of nutrition researchers today agree that fats as a group are not bad, only certain types are. And the same goes for carbs. While highly refined carbs such as sugars and enriched flours are “bad carbs”, there are certainly entire groups of good carbs, mostly fruits and non-starchy vegetables.

According to Dr. Dariush Mozaffarian, associate professor of epidemiology at Harvard School of Public Health,  there are 4 factors that determine if a carb is good or bad:

1. Dietary fiber (more is better)

2. Effect on blood sugar rise , also known as glycemic index (the slower the better)

3. Whole grain content, where relevant (more is better)

4. Carb structure (intact is better than liquid, milled, or pulverized)

So for example, soft drinks are bad because they contain no fiber, they spike blood sugar, and they are simple carbs in liquid form. A tomato, on the other hand, has fiber, low glycemic index, and is a complex carb in its natural state.

So now everything is clear, right?

Not so fast. Some carbs are still undecided because they may be good in some of the 4 criteria but bad in others.

The debatable carbs are:

  • Corn
  • Popcorn
  • White potatoes
  • Pasta
  • 100% fruit juice (limited quantities)

Take potatoes for example. Not in their french fried mode, but baked in the oven. They are a very cheap and good source of nutrients, including fiber. But they have a high glycemic index despite their carb structure which is why they are hotly argued. Interestingly enough, sweet potatoes don’t spike blood sugar as much as white potatoes, despite their name.

What to do at the supermarket:

1. Spend more money in the produce aisles than in the processed food aisles.

2. Buy whole grains and whole grain products (brown rice, 100% whole wheat bread, etc..)

3. When reading nutrition labels, do the carb ratio test: The total carbs to fiber ratio should range from 10 : 1 to  5 : 1 . That means around 10-20% of the carbs are fiber.

4. Some surprising sources for good carbs are beans and lentils (usually considered for their protein). Another reason to eat more…

4 Steps to Lasting Behavioral Change

Wednesday, January 25, 2012
  • Observing your own actions and their effects -- In the observation stage, the core skills are self-awareness and self-monitoring. 
  • Analyzing what you observe -- In the analysis stage, the core skill is critical thinking about yourself and your behavior. 
  • Strategizing an action plan -- In the strategy stage, the core skill is creative thinking. 
  • Taking action -- In the action stage, the core skill is process thinking, an often-neglected aspect of effective problem solving.

One good way to begin working on all these skills is by keeping a certain kind of journal, where you focus on simply observing your own reactions to, and the results you get from, different behaviors and strategies. The Before-During-After Journal, offers some suggestions on how to go about doing this.


How do you know if you are full when you eat so fast...

Tuesday, January 10, 2012

Eating slowly is not only a good trick for weight loss, but it's also a way to savor your food, rather than just scarf it down. It's a good practice in mindfulness, can ease digestion, and could even be a personal statement against fast food culture. Eating slowly is however a habit that needs to be acquired and practiced, not a simple decision.

1.    Set aside time to eat. For many of us, eating is just a means to an end, to be over with as quickly and as conveniently as possible. It's not uncommon to multitask, eating while we talk, watch TV, do homework, and even drive. So designate a block of time to eat, and only eat. Avoid Multi-Tasking.

2.    Opt for meals with a variety of flavors and textures. Think of how easy it is to gorge yourself on a bowl of something homogeneous, like macaroni and cheese. A dish with variety, however, will be a little different in every bite. Example: Make Linguine with Clams and Tomatoes
Note that such dishes will be more expensive to buy, because they're more time-consuming to make, and it costs more to use a variety of ingredients. You can save money by making them yourself, or use the price tag as motivation to thoroughly, and slowly, enjoy what you paid for.

3.    Use smaller utensils. The less you can fit onto your fork and spoon, the slower you'll eat. Look for utensils that are designed for children. Or if you really want to ease your pace, eat with chopsticks!

4.    Put down your utensils between bites.  This will help to break the habit of stuffing a new chunk of food in your mouth shortly after swallowing the last one.

5.    Set a minimum number of chews for every bite; ancient, but nonetheless still wise advice. Start with a low number like 10, and over time work your way up to 20 or more. This slows you down, helps ease digestion, and even sets you up for the next step...

6.    Deliberately taste your food.  Make a conscious effort to pay attention to flavors and textures. You might even want to keep a journal. The more descriptive you are the better. Take an approach similar to what's described in How to Taste Wine and How to Taste Dark Chocolate. You'll probably find that you begin to appreciate well-prepared (and well-grown) food in ways you never would have otherwise!

Creating Healthy Habits - Dream It, Dance It, Do It!

Thursday, January 05, 2012

Creating Healthy Habits combines the joy of movement with cognitive work and emotional support to help us make healthy lifestyle changes.  The class employs a simple three-step process I call DREAM IT – DANCE IT – DO IT!
Dream it!
Imagination: The first step in making a change is visualizing where you would like to be.  We all have ideas about changes we could make to enhance health and wellbeing.  Maybe it’s sticking to our commitment to exercise regularly or practicing daily meditation.  Perhaps it’s a dietary change, such as reducing sugar consumption.  Letting go of an old habit that no longer serves us could also be a healthy change.  The first step is to dream it.
Dance it!
Dance can help transition ideas about what we would like to see from the mental realm into the physical.  (Kind of like labor, only way more fun!) The physical act of the dance gets us out of our heads and into our bodies, while the tone or energy of the music shifts our emotional state. By moving us physically, mentally, and emotionally, dance facilitates the release of stuck energy.  Nia class leaves participants feeling relaxed and energized.  You do not need to ‘be a dancer’ to participate, the class is easy to follow and you will discover your own dance as you continue.  Moving toward our goals together with focus and intention brings ease to the process.
Do it!
Sometimes we need a little extra support to make changes.  The class helps provide accountability for living our dreams.  We delve deeper into our own motivation and inspiration through the use of visualization, journaling, and other cognitive exercises. We learn from each other about strategies that have worked, and we’re buoyed on the journey by our own private cheerleading section.

If you are interested in participating in Creating Healthy Habits, we will meet on Sunday mornings starting January 8th.  The Dance it! part of the group takes place in the Nia class at 11:30am.  Creating Healthy Habits follows at 12:40pm for one hour.  Please email Leela at leeladevidancing@gmail.com, or call (541) 752-1784 to reserve a space.  The Nia class is free to TAC members and the Creating Healthy Habits part is $40.00 for the eight week session.  Would you like to share this experience with a friend who is not a TAC member?  The first Nia class on January 8 is free to nonmembers, with a special price of $40.00 for the rest of the session (seven more classes).  Creating Healthy Habits class is $50.00 for nonmembers of TAC.

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