The Importance of Complex Carbohydrates

What are Carbohydrates?

Carbohydrates are an important macronutrient present in the diet.  Dietary sources of carbohydrates include simple carbohydrates and complex carbohydrates.  So what is the difference?  Simple carbohydrates are made up of one or two sugar molecules that are linked together. Examples of simple carbohydrates include glucose (used in food products and also found naturally in fruits), fructose (sugar found in many processed foods), sucrose (table sugar) and galactose (the sugar found in milk).

Simple sugars are used as ingredients in candy, ice cream, cookies and other sweets. Simple sugars can also lead to increased insulin levels and spikes, which may lead to our insulin levels being unregulated in the body.  Insulin is a hormone released by the pancreas following a meal, and when present at elevated levels in the body, it can trigger sugar cravings and promote fat storage!

Complex Carbohydrates

Complex carbohydrates are chains of three or more single sugar molecules linked together. Long chains of sugar molecules are called starches and they serve as the storage form of energy in plants. Branched complex carbohydrates called cellulose form the structural components that give plants their shape.  Branched complex carbohydrates are an excellent source of dietary fibre and help to maintain healthy bowels!  Complex carbohydrates are digested at a slower rate in our bodies, therefore they do not result in increased levels of circulating insulin.

Complex Carbohydrates in the Diet

Dietary sources of complex carbohydrates include fruits such as apples, grapefruit, pears, and strawberries.  Green leafy vegetables such as spinach and broccoli are excellent sources of complex carbohydrates.  Beans, lentils, nuts, and seeds are all complex carbohydrates and great additions to a meal!  Whole grains such as buckwheat, oatmeal and spelt are also good sources of complex carbohydrates and can easily be found in multigrain breads!

Fall Back into Shape!

The care-free days of summer, spending time with our families, and going away for holidays can often make leading a healthy lifestyle quite difficult. As the summer draws to an end, and we prepare ourselves for our usual routine, we can also get back to our health! The combination of getting back to our normal schedules, combined with the beautiful fall weather, and seasonal fall foods can reset our health goals!

There are a variety of fresh foods that are harvested during the Fall months and include the following:

Apples

Apples are an excellent source of dietary fibre and can help lower our blood cholesterol levels, improve bowel function, and reduce our risk for the development of Type II Diabetes. Apples contain an abundance of nutrients including Vitamin A and Vitamin C. Apples are also a rich source of antioxidants which combat oxidative stress in our bodies and help to improve cardiovascular health.

Pumpkin

Pumpkins are extremely low in calories and a great addition to any meal. Pumpkin gets its orange color from B-carotene which is an extremely powerful antioxidant and helps to reduce inflammation in the body. Pumpkins are also extremely rich in potassium and support kidney and heart function.

Cranberries

These brilliant little red berries are a source of fibre, Vitamins A and C, and also are a potent source of antioxidants. Cranberries help prevent and treat urinary tract infections by eliminating the growth of harmful bacteria that can adhere to the walls of the urinary tract. Cranberries also support optimal heart health by preventing the oxidation of cholesterol and improving vessel function.

Pomegranate

Pomegranates are a powerful super food loaded with nutrients, antioxidants, minerals, and phytonutrients. Pomegranates are a rich source of dietary fibre and contain 40% of your daily nutrient intake! Nutrients found in pomegranates include Vitamin C, niacin, thiamin, riboflavin, calcium, magnesium, and zinc. Pomegranates improve hearth health by preventing the development of cardiovascular disease, lowering cholesterol levels, and reducing blood pressure.

For a Fall boost, you can have apples, pomegranates, and cranberries as snacks or even add them to your salads for a Fall twist! Pumpkin is quite tasty in various dishes and can be roasted in herbs or even used in desserts!

For a great Fall recipe, try the U Weight Loss® Pumpkin Pie Pudding!  Only 200 calories per serving!

Pumpkin Pie Pudding (2 servings)

Ingredients

1 1/2 scoop protein powder

1/8 tsp ground nutmeg

1/3 cup canned pumpkin

2 tsp honey

1/8 tsp ground cinnamon

3 oz Dannon vanilla yogurt

Preparation

Place all ingredients in mini food processor and blend until smooth.  Place in serving dishes and chill before serving!

Are your Meals Nutritionally Balanced?

The U Weight Loss® program features clinically designed meals that are nutritionally balanced to promote weight loss and to improve your health. We work with you to plan your meals for the week and to create an individual meal plan that suits your lifestyle as well as your individual palette. We also compile and print a grocery list for you to make your meal planning that much easier!

Our program has over 25,000 recipes! We ensure you have variety in your daily meals and will never be eating the same foods every day. The U Weight Loss® meals are extremely easy and very quick to prepare.

One of our most popular dinner recipes is Better Butter Chicken which is only 400 calories per serving! The recipe for Better Butter Chicken is below.

Better Butter Chicken

Ingredients:

1/2 tsp butter

1/2 cup chopped onion

1 tsp minced garlic

1/2 tsp ginger root

1/8 tsp chili powder

1/8 tsp ground turmeric

1/8 tsp coriander seed

1/8 tsp ground cinnamon

1/8 tsp ground cumin

1/4 cup canned diced tomatoes

1/8 cup light sour cream

5 oz raw boneless chicken breast

2 tbsp almond butter

1/4 cup organic broth, free range chicken, low sodium

1/4 cup cooked brown basmati rice

Directions:

Melt butter in a large pot over medium heat. Add onions and garlic. Cook slowly, stirring often, until onions are tender, for about 5 minutes. Add ginger root, chili powder, turmeric, ground coriander, cinnamon and cumin. Cook 1 more minute. Add drained tomatoes, and chicken broth. Reduce heat to low. Add diced chicken breast pieces. Cover and simmer for 10 minutes, stirring occasionally.

Remove from heat. Remove the chicken breast pieces with a slotted spoon. Transfer half the sauce to a blender and purée until smooth. Return puréed sauce to pot with remaining sauce and chicken. Mix well and return to heat. Stir in sour cream and almond butter. Cook just until chicken is hot. Serve over hot basmati rice.

Let us know how you like Better Butter Chicken! For more recipes and to learn how to prepare quick and easy meals that are nutritious but also delicious, contact us at any U Weight Loss® Clinic location in Edmonton and St. Albert and make an appointment for a healthy weight analysis!

Are You Drinking Enough Water?

Drinking enough water daily is very important to maintain optimal health.  Our bodies are comprised of 70% water.  In our bodies, blood, organs, muscles, lungs, and the brain all contain water.  Water also has an important role in our bodies at the cellular level.  Cells require water to transport oxygen and to metabolize nutrients as well as transport blood through out the body.

Water consumption not only benefits our internal systems in the body, but also helps to maintain hydration in our external system, our skin.  Drinking water minimizes the appearance of fine lines and wrinkles and promotes healthy and radiant looking skin.

Mild dehydration and fatigue during the day is attributed to a lack of water consumption.  Symptoms of mild dehydration include the recurrence of chronic pain in joints and muscles, as well as headaches, and constipation.  We lose water daily through respiration and urination. Your urine characteristics can also show you if you are dehydrated.  For example, if your urine is bright yellow and has a strong odour, you could be experiencing dehydration from not drinking enough water.

So how much water should you be drinking on a daily basis?  It is recommended that you consume 8 glasses of water daily.  However, if you exercise regularly or even if you are trying to lose weight, your water consumption should be increased to up to 12 glasses of water daily.

Do you find it difficult to consume 8-12 glasses of water daily?  Do you require an extra kick or punch to make your daily water consumption easier?  Are you looking to improve the taste of water?  Try the following tips to make water consumption a little more flavourful and colourful!

Adding a Splash of Flavour and Color to Your Water!

• Put a handful of assorted frozen berries in your water bottle.  The frozen berries will keep your water cold and as the day progresses, they will naturally flavor your water.
• Add fresh lemon and lime slices to your water to have a citrus flavored water.
• Add fresh mint or basil leaves to your water to give it a burst of fresh flavor.
• Add fresh cucumber slices to your water to give it a cool and crisp flavor.
• Add fresh ginger to your water to give it a spicy flavor.
• Add herbal tea bags to cold water combined with ice and enjoy ice tea.

Hopefully these tips help you increase your water consumption and stay hydrated!!!
 
Stay tuned for some more health and wellness tips and recipes from U Weight Loss Clinics® in Edmonton and St. Albert!