Tag Archives: carbohydrates

4 Lifestyle Changes to Lower Your Risk for Type 2 Diabetes

Credit: Flickr Creative Commons, Carlos let´s go

Credit: Flickr Creative Commons, Carlos let´s go

For those with a high risk of Type 2 diabetes — 86 million Americans over the age of 20, according to the American Diabetes Association — glucose is the name of the game.

Glucose, the main type of sugar that circulates in your Continue reading

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.

How to Avoid Simple Carbs and Boost Your Immune System

Credit: Wikimedia, Janet Hudson

Credit: Wikimedia, Janet Hudson

We’ve been sharing tips for wellness that are actionable and easy to bring into your everyday life, in an effort to help you be your best self. We believe that incorporating small, feasible changes over shorter periods of change can help you experience the motivation and confidence that comes from seeing your personal goals fulfilled.

This week’s topic: Simple carbs and your body.  Continue reading

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.

Low Carb vs. Low Fat for Weight Loss – Which is Better? New Study Shows Truth.

Credit: Flickr Creative Commons, Chinkerfly

Credit: Flickr Creative Commons, Chinkerfly

Carbs and fat are hot topics when it comes to weight loss and overall health. Specifically, the debate between the two:

“Are carbs bad?”
“Not all carbs are bad.”
“What ARE carbs?”
“What kind of fat should I be eating?”
“What’s the difference between saturated and unsaturated fat?”
“Why is everyone putting coconut oil on everything?”
“Can you build muscle on a low carb diet?”

And on and on and on.

Not only is fat picking up traction in major press, but what health experts once touted as gospel truth – “Eat Low Fat” – is wrong. Most fat is good, and Carbs are getting a closer look. Continue reading

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.

6 Important Truths About Carbs & Which Ones You Should Eat

Credit: Flickr Creative Commons, gazzat

Credit: Flickr Creative Commons, gazzat

It’s a common scenario: You’re out to lunch with co-workers, and you ask the waiter to skip the bread that comes with your salad. Then a co-worker across the table from you pipes up with, “Are you not eating carbs anymore? Are you on a diet?”

Au contraire, mon frère. You’re actually still eating carbs. (carbohydrates, that is)

While you have an inquisitive co-worker, it’s easy to understand if their comments are guided under a common misunderstanding: “All carbs are bad!” Continue reading

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.

Be Your Best Self: Avoid Simple Carbs

 

Header_WFX__2_RESIZE

credit: Instagram @totalhealthbrookvale

credit: Instagram @totalhealthbrookvale

Simple carbohydrates cause insulin imbalances, weight gain, and lack of energy. They also take a toll on the immune system. WellnessFX practitioners Karen Graham and Dr. Ross Pelton both warn that a moderate dose of sugar suppresses the immune system for 5-6 hours, lowering the body’s ability to fight off infection. A sugary treat before shaking hands with a co-worker, for example, could ruin the whole week!

The trick to overcoming your sweet tooth is to find low-glycemic foods that taste great, like the sweet potato.

Continue reading

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.

Guest Post: Fueling for Optimal Endurance

I have yet to meet a training endurance athlete who fuels enough to support their training and health needs.

Cycle Racing 1997

This may sound surprising coming from someone who makes his living coaching Olympic athletes, pro Ironman triathletes and serious amateur age-groupers, but I can almost guarantee you that if you are an endurance athlete you are underfueling and that is hurting your performance and impacting your health.

One of the major reasons for this is that athletes don’t understand the metabolic difference between “fueling”–what you eat during and immediately following your training–, and “nutrition”–what you eat during the rest of your day. In this video excerpt from one of my recent webinar I explain the keys to proper fueling and nutrition and show how they have a significant impact on:

1. Your Performance During A Workout and Race

Obvious, and the only one most people think about, leading many to make taking the mistaken belief that if they can last through a 3 hour bike ride with minimal calories, they must be fine!

2. Recovery
Remember, we don’t do single training sessions, but rather string together multiple sessions in a row, which should all have a specific role and purpose. Proper fueling maximizes recovery from any single workout, allowing readiness for the next.

3. Controlling Your Cravings
Proper fueling, in terms of amount and type of fuel, allow it much easier to make positive food choices later in the day. These choices would focus on our building blocks (proteins), nutrients (vegetables and fruit) and good oils. Fueling well will prevent strong urges for starchy carbohydrates and sweet foods at the inappropriate time.

4. Minimizing Metabolic Stress
Our metabolic system has to deal with multiple stressors in life, as well as the massive physiological stress of our training, and inadequate fueling becomes another additional strain on the system. Proper fueling actually off-sets some of the stress of training and facilitates healthy homeostasis of our metabolic health. This is a central reason for caution in carb-depletion activities pushed by some coaches.

If, and only if, you follow this general path, you can then minimize starchy carbohydrates in the rest of the day; after all, your muscle glycogen stores will only get depleted in starvation and exercise. Focus instead on meats, veggies, oils and hydration. You will repair the muscles, recover well and be on the route to optimal performance and a leaner frame. Best of luck.

Cheers,
Matt


Matt Dixon is an exercise physiologist, former professional triathlete, elite coach and the owner of the San Francisco-based professional coaching company Purplepatch Fitness. He is coach to numerous professional triathletes and Ironman Champions including CycleOps Powered athletes Chris Lieto, Linsey Corbin, Meredith Kessler, Luke Bell, and Matt Lieto.

The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.