SAY NO! TO NO CARBS! By Anthony Noud

SAY NO TO NO CARBS!! By Anthony Noud

Since becoming a fitness professional I have encountered a strange phenomenon. In social situations with friends or when meeting people for the first time, as people realize I am a fitness professional they almost ALWAYS take it upon themselves to confess to me why they are not in good shape, how they used to be in good shape, or tell me about there friend/flat mate/tax agent/cousin’s sisters babies mumma Tracy who is Miss Australia 1991.

Once that is out of the way one of the most common phrases I hear is definitely: “I know what I’ve gotta do, I’ve gotta cut out bread and pasta- its just so hard because I love my carbs!” or “I’m not eating carbs after this” or “Just gotta get back onto my protein shakes”. To which my reply is always “Actually, good carbs are ok, your body needs carbs”. I have found that this reply is quite a good trick, as 90% of the time in response I get a puzzled look that says “this guy doesn’t know what he is talking about” and the conversation about diet/training ends there.

CARBS ARE NOT THE ENEMY!! (well, not ALL of them)

Carbohydrates are the main source of energy for your body. All carbohydrates form glucose when digested. The glucose is then taken into your cells via blood to be converted into energy (calories). Your pancreas secretes insulin, which controls the uptake of glucose. Excess glucose is stored in the liver, in muscles, or as FAT around the body.

Its true, certain carbs create a dramatic rise in insulin (as a result of high blood sugar levels). In plain English, high levels of insulin tell your body to store fat, and make it harder for your body to burn fat for energy.

ALL CARBS ARE NOT CREATED EQUAL!!

Certain carbs will create immediate high insulin and blood sugar levels, basically telling your body to store fat. I repeat, high levels of insulin tell your body to store fat, and make it harder for your body to burn fat for energy.

To make things worse, if your body frequently has high insulin levels, you can develop insulin resistance, which will make your body produce even more insulin than before, causing a vicious cycle of storing fat more easily and being able to burn fat less easily. Over time, insulin resistance can lead to diabetes, obesity, and high blood fat levels (which can lead to heart disease).

Whoa, whoa, whoa!! I don’t care about all the science mumbo jumbo!  As an average person wanting to lose fat from my midsection and tone my bum and tummy what does this mean?

Carbs that spike insulin levels are commonly referred to as simple, refined, quick, empty or High GI carbs. In other words BAD CARBS!

Bad carbs have low nutritional value, are high GI and/or include heavily processed foods that contain refined sugar, refined white flour, additives, chemicals and preservatives. Examples of bad carbs: White bread, refined grains-stripped of fiber and nutrients, sugar, cakes, biscuits, fruit juice, soft drink, alcohol, sweet syrups- corn syrup, maple syrup and honey, white pasta, bagels, pastries, bakery treats in general, packet chips, hot chips, and most cereals! The list goes on forever, a good way to determine how refined a particular carbohydrate is would be to ask the question: How close to it’s natural or original state is this item? For example; Traditional oats are a great carbohydrate choice however honey roasted or toasted oats are nowhere near as kind to your waistline (my personal hate is Nutri-grain, marketed as healthy but basically sugar in a bowl). Similarly, french fries or packet chips are NOT simply potatoes that have been sliced and cooked (this should be common sense – but sadly isn’t)!! 

These carbs are more likely to be stored as fat, only provide a quick energy spike and will leave you feeling tired and hungry…which means another trip to the lunch room, bakery, local takeaway and inevitably (in the long term) the HOSPITAL!

At this point my newfound friend might say- “See! I told you so, carbs are bad and will make you fat and die!” This is like saying, “If you drive a car, you will certainly crash and die” -absolute rubbish.

Good Carbs provide sustained energy release, gradually increasing blood sugar levels over time- posing much less of a burden on the pancreas to produce insulin and less likely to be stored as fat. Commonly referred to as complex, slow or Low GI carbs…GOOD carbs contain much-needed nutrients and fiber- keeping you feeling fuller for longer.

Examples of good carbs are: Whole grain foods like brown rice, oats, and popcorn (air popped), wholemeal and grain breads, beans and legumes. The Potato has a really bad rep in the diet/weight loss world however in its natural form is an excellent source of potassium, vitamin C and a good source of fiber with NO fat and NO cholesterol! These are carbs that should be a part of ANY diet! Whether your goal is weight loss, maintenance or weight gain you MUST eat carbs!

The holy grail of good carbs are vegetables…ALL vegetables are carbs!! The more fibrous (containing fiber) the better. Think broccoli, spinach, squash, zuchinni, tomatoes, cucumber, lettuce etc. Any green vegetables are great fibrous carbs perfect for weight loss as they are low calorie, low GI, nutrient rich and full of fiber keeping you full for longer…is it really any wonder they are referred to as “abs food”…fibrous carbs make you lean!

Because good carb foods tend to have higher fiber and lower calories than many processed bad carb foods, you'll find yourself feeling fuller while eating fewer calories though it's possible you'll be eating a bigger volume of food. This is often the case with my clients that follow my diet plan, they are amazed that they are eating much MORE food yet losing a whole lot more weight!

Don’t be scared of carbs! They are the fuel that keeps your body running! Fill your body with cheap and nasty fuel (bad carbs) and of course you will perform poorly, feel sluggish, lack energy and gain weight! Choosing the right fuel source (good carbs) in an appropriate quantity and you will be healthier, more energetic (less energy slumps), feel fuller for longer and be in top condition to burn fat and stay lean!!

If you would like a dietary plan tailored to your body type and specific physique goals feel free to contact me anthony@purehealthclubs.com.au and take a step towards the body of your dreams now!

I appreciate your feedback so please comment, message me via facebook, twitter or email and if you found this useful please share with your friends! TRAIN HARD AND EAT WELL!!

DIETING WHILE OUT OF ROUTINE By Anthony Noud

DIETING WHILE OUT OF ROUTINE By Anthony Noud

I have always been bamboozled by clients with the best of intentions that find it near impossible to plan their meals and exercise around their life schedules. Frequently I read food diaries, or hear feedback from people complaining that they can eat really well during the week, but undo all of their good work over the weekend. Or similarly, can stick to the diet plan when in their daily routine, but come a work trip or holiday and it all falls apart…

So along comes a super busy weekend full of social events, a work trip or possibly a super exciting holiday, and unless turning up to a first date or business dinner holding your wiggles lunch box containing carrot sticks and tuna is your idea of creating a good impression, then sticking to your regular diet simply ISNT an option…So what do you do?

Option A: Close your eyes and whole heartedly pray to the denim Gods that you get out of this weekend still fitting into your jeans? I think not.

There is no whimsical or magical answer, “cheat” or “treat” meals are called this for a reason. From chocolate to cocktails to creamy carbonara, they are generally high in calories and low in nutritional value.  It goes without saying that eating clean 100% of the time gets incredible results, however this is unrealistic for most people. Don’t lose all hope though as there are certain things you can do when circumstances are beyond your control.

• Think ahead! This may sound obvious but how many times have you been stuck at a party, social event or work function STARVING with no option but to purchase food from the next takeaway place you see?
• Pack healthy snack options where possible. One of the leanest girls I know always carries a tin of tuna in her handbag for such occasions.  Nuts, fruit and rice crackers are also handy as snack options- place portions in a snap lock bag and carry with you     
• Time your meals- eat just before you leave, and have a plan for all meals while out.

It can be extremely tempting to eat everything in sight at restaurants but remember; eating food you didn’t prepare yourself is leaving you at the mercy of the chef, even the healthiest sounding restaurant meals often contain many hidden calories. Ponder these ideas next time you dine out:

•     Most restaurants have online versions of their menus, consider your options before you go- lets face it no matter how much knowledge you have regarding healthy eating, visiting an all you can eat cheese and wine extravaganza will have you coming off second best, guaranteed.
• -    Never arrive hungry- hungry people make poor ordering decisions
• -    Don’t be fooled! Pay particular attention to menu descriptions and the way meals are cooked- although   “au gratin lean chicken breast with creamy zucchini and assorted greens” may sound healthy, it is actually secret masterchef code for “chicken drenched in bread crumbs, butter, cheese and oil with greens swimming in a high fat, high sodium sauce. If possible, avoid meals labeled- alfredo, deep fried, basted, battered, creamy, crispy or au gratin. Instead opt for things that have been grilled, broiled, baked, boiled or steamed.
• -    Many nutritionists suggest you order an entrée instead of a main course, this is fine as long as you will feel satiated. It’s no good if you eat your entrée then get McDonalds on the way home because you are still hungry.
• -    If unsure….ASK!!
• -    Ask for dressings and sauces to be served on the side, I often ask restaurants for variations of particular set menus, (eg; lean meat with baked potato or salad no sauces) with staff more than happy to help- particularly if you mention you are on a “special” or even “medical” diet ;-)
• -    Ask yourself, would you prepare and eat this meal if you were at home.  If you would normally avoid the types of food or ingredients in the meal, or the way the meal is cooked, chances are there is a good reason as to why!  So, why are you even considering ordering it whilst you are out?
• -    Don’t let others order for, or influence your decision (they may not care about their health…but YOU do!) tip- order first! (cant be swayed then)
•      Avoid excessive nibblys, entrees or breads
• -    Drink water not soft drink (try sparkling water or add lime/lemon to add a dash of schmickness)
• -    Inform your dining companion/s of your diet and efforts- this will avoid coming off strangely to business associates. Friends and family may make fun of your new habits at first, but I guarantee in time they will all ask for your advice regarding your new body!
• -    Savor your food rather than stuff yourself. By eating a little of the food you really love, keeps you from feeling deprived leaving you more likely to resume eating well from your next meal.
• -    Take your time, put your knife and fork down between mouthfuls, engage in intelligent conversation covering a broad range of topics steering clear of politics and religion whilst allowing your food to digest (whoops that was planned for my guide to etiquette J)
• -    Avoid alcohol if possible (consuming alcohol stops ALL fat burning immediately and will ensure your meal is stored as fat) a total no brainer when trying to lose weight.
• -    Share (or skip) dessert – order fruits like berries or have low fat tea/coffee instead.
• -    Don’t eat anything you don’t like! Similarly you don’t have to finish everything on your plate! Forget the starving kids in Africa- make a monthly donation, sponsor a child, do some volunteer work that will actually make a difference! - Your leftovers in a restaurant bin isn’t helping stop world hunger. Take a doggy bag if you must; just make sure the dog (and not you) eats it!
• -    Lower your calories for that day, this will not balance it out, but will lower total calories consumed for the day. Eat smaller portions at all meals, or eat lighter options. NOTE: Don’t skip meals as this may lead to overeating

With restaurants covered, another difficult dieting situation is travelling. I often find clients who travel a lot for work (up to several times a week) find it difficult to adhere to a set diet.  This can make dieting tricky, with flight stopovers and delays, little or no choice in location or accommodation and baggage restrictions tied in to extremely busy schedules.  Sometimes it may seem as though your only options are a suspicious looking stew served by a lady named Butch, or the dreaded service station/convenience store hotdog that’s comes with bonus food poisoning at no extra cost.

All hope is not lost, try some of these ideas the next time you travel:

• -    Always pack the next scheduled meal, having a meal prepared to eat upon your arrival will guarantee a decent meal while giving you time to source your next one (sounds very Bear Grylls like doesn’t it?)
• -    Find the nearest supermarket or if you must, 24hr convenience store and purchase items as close to your regular diet as possible.
• -    Consider your cooking options, do you have a microwave, fridge etc? (tuna, salmon rice cakes, wraps, bread, fresh fruit, oats, longlife skim milk etc can be stored without refrigeration if need be)
• -    Don’t forget snap lock bags and storage/takeaway containers and cutlery
• -    Opt for cold cuts eg; lean turkey breast and pre- prepare lunches and snacks. Conferences and business meetings are often catered for with high calorie, unhealthy foods. Avoid temptation and pack your own!
• -    If practical or travelling regularly, consider purchasing a small electric grill (George foreman style) This way you can grill lean meats and veg anywhere you have power!
• -    Make sure you drink plenty of water! Constantly drinking water will keep you well hydrated and feeling fuller; helping to avoid the high calorie foods on offer at many business functions
• -    Eat before flights, or call the airline 24hrs beforehand to arrange a “medical requirement” meal
• -    Petrol stations are for petrol- NOT FOOD! If you must, try a protein bar, or nut bar (carman’s or similar) always read the label checking carbs, fats, and sugar content.

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Now onto holiday eating, surely this is a time when you can relax and let your hair down? Well yes, holidays time is certainly a time to spoil yourself, indulge a little and let your hair down, however follow these tips to ensure you don’t come home with any “excess baggage” so to speak:

• -    If you know you are going to be eating out for dinner, limit your calories throughout the day by cutting back on extras such as sauces, fruit, switch to low fat dairy options, sugar etc
• -    Pack your own bowl, spoon and nutritious breakfast cereal- always have a nutritious breakfast
• -    Limit yourself to one treat or treat meal per day with all other meals lean and clean
• -    Unless you like to test your willpower then avoid the buffet.
• -    Steer clear of all juices, soft drinks and holiday snacks such as afternoon ice cream, lollies etc.
• -    Fire up the barbecue and enjoy fresh lean meat and seafood with salads
• -    Seeing as you have the time, experiment with some new healthy recipes! (there are literally hundreds of healthy low calorie cookbooks available these days)
• -    When drinking alcohol avoid high sugar drinks like pre mixed cans etc, instead go for spirits on the rocks or with soda water and lime.
• -    Like restaurants, eat before holiday parties so you can avoid giving into unhealthy appetizers or arrive at mealtime to avoid them altogether
• -    Keep up or modify your exercise program- try something new, adventure sports, beach walks/runs, swimming, skiing, rock climbing the options are endless!
• -    An old favourite because it cuts many unwanted calories is “trim the trimmings”- go easy adding sauces, dressings, nuts, cream, gravy, butter etc.
• -    Aim to leave parties feeling satisfied, not stuffed

I have previously written about the importance of planning your meals with a quick how to here: http://exquisitephysiques.blogspot.com/2011/03/failing-to-plan-planning-to-fail.html In this article I insist that in order to achieve and then maintain an amazing body, you must plan and prepare your own nutritious meals, if you haven’t read it, I urge you to do so. 

This article in no way undermines my original stance.  After travelling recently I found myself ill prepared with regards to my diet and after considering what I could have done better, decided to share my thoughts with you here. Please do not cheat yourself by taking these ideas and using them as a license to eat out free of caloric and nutritional consequence, you will surely be disappointed by the results. As a general rule of thumb, YOU should prepare 90-95% of all food and drink that you consume, even more for clients dieting for rapid fat loss.

For the average person it would be unreasonable to suggest adhering to a diet so strict one could not enjoy the occasional restaurant meal with family or friends. In my opinion, cheat or treat meals can offer a psychological relief from a calorie controlled, clean diet.  When consumed sparingly and making the right choices they can also fit into your meal plan without being overly detrimental to your goals!

ENJOY YOUR FOOD GUYS, and remember; after a cheat meal, holiday or business trip- get back onto your eating plan immediately!

For meal plans tailored to your body type that actually work, exercise and weights programs that will transform your body or 1 on 1 physique coaching contact me here: anthony@purehealthclubs.com.au