Today, there is still some residual fear floating around society, and I think it’s about time to clear it all up.

Glycemic Index

First, it is important to understand that not all carbs are created equal. Usually, carbohydrates fall into one of two categories: complex or simple.

One example of simple carbs is anything that is made primarily with sugar. Sugar is a carb, but a very simple one, molecularly speaking. This means that energy you get from sugar is released very quickly, meaning that it has a high glycemic index (GI).

Complex carbohydrates are foods that are made with whole grains, some vegetables and fruits, and legumes. These are much more molecularly complex, meaning that the body takes longer to break them down for energy. This means that energy is released very gradually, even over the course of several hours. This “long burn” that you get from complex carbohydrates means that it has a low GI.

Notice that while foods with High GI’s will give you more initial energy, they will also cause your energy levels to drop farther and faster than foods with low GI’s.

What Foods have Low GI’s?

I already mentioned a few examples of complex carbohydrates, or foods with low GI’s, but I’ll offer a few specific examples as well.

Whole Grains
• Millet
• Rye
• Oats
• Quinoa
• Wheat germ
• Barley
• Sorghum
• Wild rice
• Brown Rice
• Buckwheat
• Oat bran
• Cornmeal
• Corn
• Teff
• Triticale
• Amaranth

Fruits & Veggies (Low GI)
• Cherries
• Grapefruit
• Apricots
• Apples
• Pears
• Plums
• Peaches
• Oranges
• Grapes
• Kiwi
• Bananas
• Artichoke
• Asparagus
• Spinach
• Green Beans
• Cauliflower
• Broccoli
• Zucchini
• Peppers

Legumes
• Kidney beans
• Black beans
• Chickpeas
• Lentils
• Haricot beans

Clearly you can see that these foods are all fantastic for your body. If you tried to cut carbohydrates out completely, you would be seriously missing a major source of nutrition in your diet. Try to stick to foods on these lists as well as other examples of low-GI foods.

How Many Carbs Should I be Eating?

This depends on many factors, including age, gender, height, weight, and lifestyle. Generally, most experts recommend receiving between 50-70% of your calories from carbohydrates. Very active individuals should be sure to eat closer to 70% of calories from carbs because this is where the body goes for its primary source of energy.

If you are one of the many who have seen advertisements for weight loss products that promise to target belly fat, lower body fat, or (fill in the blank) fat and thought “Hey, that’s a good idea,” this post is for you!

Here are the real facts about fat loss:

1. First, it’s important to understand that when you work out, your body burns calories. Only a precious few of these calories come from your fat stores. This is because most of the calories come from the fuel that you have eaten during the day.

2. Unfortunately, there is no way to determine where the body will burn fat. I feel like I should write that again and then scream it from the rooftop. I will exercise restraint though. Where your body stores and burns fat is completely determined by your genetics. No pill or diet can change this.

3. A lot of diets claim that they can make it so that you don’t develop tummy fat, but like burning fat, you have no control over where your body stores fat. This is also decided by genetics. Women typically store fat in their lower bodies and men usually store it in their midsection.

Interestingly, where your body stores fat first is where it also burns fat last. That is why certain fat stores are more “stubborn” than others. They really do last longer than others.

4. If you see someone with a six-pack, it is because they have worked their booty off (literally). If they have lost enough weight in their midsection to see the muscles underneath, you can be sure that they lost the same amount of weight through the rest of their body.

5. So what does this mean to us? If you want a six-pack and are even 10 lbs. overweight, all of the crunches in the world won’t get you the abs that you want. The only solution is to do cardio to burn fat and do resistance training to develop muscles.

So the moral of all of these dry facts is that if you want a killer body, all the diet pills in the world won’t get you there. Hard work is the only thing that will help you lose your stubborn fat stores that seem to never diminish.

If this happens to you often, you should seek professional help as it may be an indication of a more serious condition. If you just get migraines occasionally and are looking for ways to relieve this temporary pain, we have researched the most effective solutions for you.

1. Be aware of your sleeping habits. If you can, try to lie down when the headache occurs and try to establish a sleeping routine. Doctors say that in terms of migraines, oversleeping can be just as bad for you as not getting enough sleep. To minimize the possibility of future migraines, try to sleep 6 to 8 hours a night.

2. Avoid bright lights. If possible, go to a dark room. Light can sometimes irritate the condition, as many find that their eyes are more sensitive when they are experiencing a migraine. If you are prone to migraines, specialists suggest that you carry a thick, dark cloth with you to place over your eyes if you are unable to find a dark place to rest.

3. Try relaxation exercises. This can be yoga, muscle relaxation, or meditation. These are low-impact exercises that increase blood flow and decrease tension. If that is not possible, then at least try to spend a half hour every day doing something that relaxes you and is purely enjoyable.

4. Use a cold compress. You can either put the compress on the back of your neck or directly on your head. If you put the ice pack on your neck, apply gentle pressure to the aching areas with your fingertips. One doctor recommended, for those who dislike the cold compress on their face, that migraine sufferers put their hand on cold water for as long as possible, then make rapid fists, increasing blood flow. He claims that this is just as effective as a compress on the head.

5. Keep a migraine journal. Not exactly a fun read, but research has shown that those who write down the conditions in which their migraines occur are much more likely to figure out what triggers them and thereby eliminate or greatly reduce migraines. Also record which treatment worked and which didn’t – it will save you the trouble next time.

If you regularly experience signs and symptoms of migraine attacks, make an appointment with your doctor to discuss your headaches and decide on a treatment plan. Bring your migraine journal and be prepared to discuss the conditions of your migraines and how you have treated them. If these tips do not eliminate the migraine, we would suggest that you see a doctor for more long term solutions.

Food Preferences

Men and women like different foods, and that had much to do with the type of weight they gain and how quickly they can lose it. Katherine Tallmadge, RD, the author of Diet Simple says that “Men love their meat, and women are attached to carbohydrates.” This doesn’t inherently make men more likely to stay fit, but meat generally contains more protein. This means that when a man starts exercising, he may build muscle more quickly and effectively. Carbs are burned quickly during a cardio work-out or a marathon, but they do not convert into muscle like protein does.
Tallmadge says that extremes of both of these preferences lead to excessive weight gain and poor health. She says that both groups should seek healthy alternatives. For men, she frequently recommends lean meats such as turkey rather than rare steaks. For women, she replaces starches with grains.
Additionally, men tend to be less informed about calories and fat content. As soon as the men start paying attention to healthier food choices, they tend to get quick results.

Physical Differences

In short, men are larger and have more muscle than women due to the hormone called testosterone. They are genetically designed to have a higher percentage of muscle and less fat. Muscle burns calories, so they can typically consume more calories than a woman can and not see as many negative consequences. This is a disadvantage that can surely be overcome. The key is to build muscle and exercise regularly.
One advantage in terms of weight loss is that women tend to put on weight on the hips and thighs, while men put on weight in their middle area. The “pear” shape is much healthier for cardio health.

What’s for dinner?

Women, in general, tend to spend more time in the kitchen than men do. They plan meals, menus, do grocery shopping, and food preparation. All that exposure to food is sure to lead to nibbling and tasting, the kind of snacking that nutritionists advise us to avoid. If this seems to be a problem, try to equalize the workload and minimize the temptations by getting your husband and/or the kids involved in preparing quick and healthy meals. They will all benefit, and so will you.

Positive attitude.

Many men are simply problem solvers. When they see that their weight has gotten out of hand, they cut back. They go for a run. They solve the problem. Women tend to take it personally, letting their self-worth get tied up in both their weight gain and weight loss. We suggest getting the support you need, celebrating the little victories, and staying positive. For some, weight loss is a long process. But it’s worth it when you feel healthy and look your best.

You Will have: Less sagging and fewer wrinkles later.

Omega-3 fatty acids in fish help keep skin-cell membranes strong and elastic. Antioxidants in greens and olive oil protect against ultraviolet light and other environmental assaults that can break down collagen and elastin, the structural supports that keep skin plump and smooth.

Olive oil, tomatoes, and red wine also have antioxidants that help block the chemical reactions that lead to sun damage, explains Leslie Baumann, M.D., chief executive officer of the Baumann Cosmetic and Research Institute in Miami Beach, Florida.

If You Eat: more fresh produce and whole grains

You Will have: antioxidants that will neutralize the free radicals that contribute to wrinkles, brown spots, and other signs of aging.

Plant-based protein sources may also contain zit-battling zinc and decrease inflammation, which is behind redness, pimples, and premature wrinkles, says Nicholas Perricone, M.D., author of “Forever Young: The Science of Nutrigenomics for Glowing, Wrinkle-Free Skin and Radiant Health at Every Age.”

If You Eat:Cutting back on white bread, pasta, and refined sugar

You Will have: minimal breakouts, says Manhattan dermatologist Francesca Fusco, M.D. Moderate plans that swap in whole grains, fresh produce, and lean meats also up antioxidants, blemish-busting zinc, and collagen-building protein.

Drink lots of water to keep skin hydrated. Choose fish and other lean proteins — not just saturated fat-laden red meat. Eat antioxidant-rich leafy greens daily.

If You Eat: Less saturated fat — found in red meat and whole milk

You Will have: a decrease in the production of free radicals that can prematurely age skin.

If You Eat:mostly raaw produce, nuts, and sprouted beans and grains

You Will have: the healthy oils in nuts, avocados, and olive oil keep skin cell membranes strong and pliant. The downside: “When you eat very little meat, it’s challenging to get enough of the building blocks for collagen,” Airan says.

2. Undercooked Meat
This can be dangerous for anyone. If you usually take your steak rare, you might want to ask for a well-done piece until your baby comes. There are a variety of bacteria, including toxoplasma, that can live in raw meat, so try to avoid ingesting it. This also means that you should keep your counters and cutting boards clean and sanitized.

3. Sushi
Same deal with sushi – if it’s raw, don’t eat it. All that raw fish can house parasites and bacteria that is dangerous for an expectant mother. The FDA recommends that pregnant women only consume fish and seafood that has been cooked thoroughly.

4. Potlucks
In a situation where you cannot confirm the source of your meal, it is best to opt out. In the case of potlucks, you don’t know how long that potato salad has been sitting in the sun or if the meat has been thoroughly cooked in that fried chicken. To avoid awkwardness, avoid potlucks.

5. Unwashed Fruits and Veggies
Even if it is fresh from the garden or orchard, you should still wash all fruits and vegetables before you eat them. You don’t know what kinds of pesticides or parasites might on on the surface, or if you get your fruits and vegetables from the grocery store, you don’t know how many people have touched them.

Yet time is a challenge for most endurance athletes. Training is a time-consuming pursuit, and our lives are busier than ever these days. So while it might not be hard to find time to get some exercise daily, finding time to train as much was we would like to train is difficult. Use the following tips to better fit your training into your hectic life.

Prioritize

We’re all pressed for time, yet we all have time for our highest priorities. Before you take any other measures to fit your training into your life, consider how important it is to you. What sacrifices are you willing to make for the sake of your training, and what sacrifices are you not willing to make? There are no right and wrong answers to these questions—there are only your answers.

The chief objective of this exercise is to identify activities in your typical day or week that are not as important as your training time, so you can cut back on or eliminate them. For example, perhaps all that cooking has gotten to be more trouble than it’s worth, and it’s time to rely more on healthy prepared meals. Or maybe your Rotary Club membership can wait until running itself becomes a lower priority for you.

Make a schedule

Sit down and write out what you do and when you do it in a typical workday. Look for any waste or excess that can be addressed to create more training time. Suppose your schedule reveals that you currently watch two hours of TV in the evening. Why not cut that back to 90 minutes and squeeze in a 30-minute workout?

Create a new schedule with the waste and excess cut out and the extra training time added, and then stick to it!

Be consistent

Consistency is the most important characteristic of an effective training regimen. So if you don’t always have time for what you consider a “full workout” every day, then at least try to do more than nothing every day. Many runners mistakenly believe that a 20-minute workout is not worth the bother, but it is, especially if you crank up the intensity or use the time to work on an otherwise neglected aspect of your fitness (technique, strength, etc.).

Save the big workouts for weekends or other days when you have less clock pressure, and on the other days, just do something.

Get creative

Endurance athletes have found many creative ways to fit training into a tight schedule. Ride your bike to work. Invest in a treadmill and run on it in the evening while your kids play nearby. Take the family to the lake or pool and swim while your spouse watches the kids, then switch places and let your spouse have his/her turn.

You know what they say: Where there’s a will, there’s a way!

Create an understanding with your mate

Time spent training can be a major conflict issue in couples where one member is an endurance athlete and the other is not. As with every potential source of conflict in a relationship, the best ways to minimize spousal training time resentment are communication and compromise.

Sit down with you mate and talk openly about the time you spend on your training. Let him/her know that spending quality time with him/her and working out are both important to you, and you wish to balance the two in a way that makes you both happy. Describe your idea of a fair balance and then invite your mate to describe his/hers. Be willing to give a little and don’t shy away from asking your mate to give a little too.

The result of this process will be a mutually agreed upon set of expectations that will prevent conflict in the future.

Take a seasonal approach

There is no need to train at peak levels year-round. You can have great success as a runner by training hard for six months each year (mid-spring to mid-autumn) and doing low-key maintenance training the rest of the year. In the off-season you can devote the time that is freed up by your reduced training load to other priorities that are neglected somewhat during the other half of the year. And by the same token, devoting extra time to these other priorities during the off-season will enable you to put training first without guilt or consequence in the warmer months.

Focus on quality

Most runners can get more out of the time they’re already spending on race preparation programs. So before you even look for ways to increase the quantity of your training, first increase its quality. A high-quality training program is well-rounded. Runners often make the mistake of doing too many similar workouts. Typically, they do a lot of prolonged, steady, moderate-paced aerobic training and not enough threshold work, speed intervals, technique work and/or resistance training (e.g. hill repetitions).

Balance is an essential characteristic of effective endurance training. It’s also an essential characteristic of a healthy lifestyle. I hope these tips will help you better balance your training and the rest of your life.

Secondly, there is the “5 Second Rule.” For those of you that have never dropped food in the presence of another person, this means that if you pick up the food you dropped within 5 seconds, it’s safe to eat because the germs haven’t had time to infect it yet. Scientists tested this. They found that food that comes into contact with a tile or wood floor does pick up large amounts of bacteria. Food doesn’t pick up many germs when it hits carpet, but it does pick up carpet fuzz.

“In a 2002 German study, researchers found that the baking process produces a novel type of cancer-fighting antioxidant in bread that is eight times more abundant in the crust than in the crumb.”

For reals. That’s insane to me. I am probably going to get cancer because of my affinity. Truly, though, I can’t really imagine this information will change my life. I do what I want. But now I know that I have not been lied to all these years, and there is a small amount of comfort in that.

Also if you can make it to a cardio goal without giving up soda, more power to you, but I doubt it. This means that cardio in and of itself CAN be a good solution to your weight problems, but it’s a domino effect that you have to embrace. In reality cardio by itself will not make you lose weight and get in shape effectively. It has to be paired with a healthy diet, balanced exercise of different muscle groups with circuit training, and dedication to your health. Once you become dedicated to the cause that you want to lose weight and get in shape, cardio can be the key to getting you there. If you allow the domino effect that can come with it to go into full swing, this health myth turns into a health reality. So myth busted, cardio by itself is more like 40 percent of the solution to being in bad shape. The other 60 is diet and regulated balanced exercise. Try it out, and start getting in shape.