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Carbohydrates: Don’t Avoid Them!
Carbohydrates are a group of organic compounds made of carbons that include
sugars, starches, celluloses and gums. They serve as a major energy source
in the diets of animals and humans. They provide fuel for aerobic and
anaerobic activity. Carbohydrates provide sustained energy for aerobic
activity and immediate energy for anaerobic or high intensity activities. It
is essential that long distance runners and high intensity athletes intake
adequate carbohydrates before, during, and after activity. The appropriate
amount will depend on the length and intensity of the activity.
Carbohydrates are needed to burn fat and are metabolic primers. When you eat
carbohydrates, they are released into your bloodstream, cause insulin to be
released, and provide energy to the cells and the blood. This means that
carbohydrates, taken in the right amount and in small amounts, can aid with
weight loss as well.
Carbohydrates are divided into two categories of simple and complex. Simple
carbohydrates are called simple sugars. The simple sugars or carbohydrates
that you want to avoid are white sugars or candy. Simple carbohydrates such
as those sugars found in apples and milk are good carbohydrate sources since
they contain vitamins, fibers, antioxidants, and nutrients that are not
naturally made by the body. Complex carbohydrates are called starches. They
include grain products such as crackers, pasta, bread, and rice. Vegetables
and legumes also contain complex carbohydrates. To get the most from your
complex carbohydrates opt for unrefined carbohydrates because they are rich
in fiber, fill you up quickly, and have more vitamins and minerals. Fiber is
only found in plant products and helps decrease your risk for colon cancer
and cardiovascular disease and control diabetes. Refined carbohydrates
contain fewer nutrients since they are taken out in the refining process.
Dietary recommendations suggest that complex carbohydrates should make up
40-50% of your diet and simple sugars should make up 10% of your diet.
Carbohydrates are an essential part of your diet; they provide energy to
fuel your daily activities, help prevent your body from using lean muscle
tissue as an energy source, and protect muscle tone. There are many tasty
and exciting varieties of carbohydrates for you to enjoy and items such as
beans, legumes, and grains are inexpensive. Fruit, vegetables, and yogurts
are convenient and don’t require time to prepare. So eat your carbs!-
Christina Chapan
References
Carbohydrates
http://www.exrx.net/Nutrition/Carbohydrates.html
Carbohydrates: Friend or Foe
http://www.balancemindbodysoul.com/tips/Carbohydrates.pdf
High Carb Low Carb
http://nutrition.about.com/od/fatscarbsproteins/a/whatiscarb.htm
Sweet Sweet Carbs
http://www.chem4kids.com/files/bio_carbos.html
The Distance Runner’s Diet
http://www.halhigdon.com/Articles/Diet.htm
Water: Who Needs It?
Water is one of the most important elements in the human body. Human beings
cannot live after three days without water. It is estimated that 80% of
Americans are dehydrated not from a lack of fluid but from an over-
consumption of sugary and caffeinated drinks. Our bodies are made up of 50-
75% water. Water makes up an estimated 60% of our body weight. Many parts of
the body contain great amounts of water. The blood contains 83% water, the
muscles 75%, the brain 74%, and the bone 22%. Water is composed of two
hydrogen atoms and one oxygen atom. The hydrogen atoms are attached to
either sides of the oxygen atom. Water is called the universal solvent
because it dissolves more quickly than any other liquid substance.
The benefits of water intake are endless. Consumption of water takes the
toxins out of the body, builds up the body’s immunity to viruses, bacteria
and many illnesses. It is an immunity booster. Water moistens tissues such
as those found in the mouth, eyes, and nose, lubricates joints and muscles,
regulates body temperature, protects organs and tissues, and helps makes
nutrients available to the body. It also carries nutrients and oxygen to the
cells and, in proper amounts, increases weight loss. It is natural
moisturizer and gives skin a healthy glow. Water leaves the skin smoother,
softer, more supple and with fewer wrinkles. It can prevent the stomach
distress that many medicines cause, and it rids the body of excessive sodium
that can causes fluid retention. Strangely, drinking more water enables the
body to get rid of more water. The body tends to hold onto more water when
it senses as shortage. The proper water intake controls blood pressure,
balances electrolytes, insulates the body, and keeps the body from getting
dangerously cold. It also controls hunger pangs. Drinking the appropriate
amount of water also helps fight afternoon fatigue and maintain mental
alertness throughout the day.
Every day you lose water due to urination, sweat, bowel movements and loss
moisture through your breath. Foods provide the body with an estimated 20%
of the daily water required; the remaining 80% must in liquid form. Fruits
and vegetables contain up to 80% water, meats are compromised of 50-65%
water and bread contains 35% water.
Experts agree that water intake must be at least eight glasses a day for
individuals with a sedentary lifestyles; although, ideally women should
drink nine cups a day and and men should drink thirteen. Casual exercisers
should replace water fluid with one or two cups every hour and those
engaging in intense sports that last more than 45 minutes a day (such as
tennis, running, weight lifting, and bicycling) should intake three cups of
water an hour in addition to a sports drink. Hot weather, dry environments,
pregnancy, viral infections and illnesses require an increase in water
intake.
Dehydration is a common problem. Signs of dehydration include mild to
excessive thirst, headache, fatigue, little or no urination, muscle
weaknesses, dizziness, or lightheadedness. Early detection of these symptoms
with increased intake of water can deter the problem of heat cramps or heat
exhaustion. As little as two percent loss of proper water intake can result
in lack of athletic performance and ten percent decrease in the body’s water
supply can cause these medical symptoms. Dehydration, if not tended
quickly, may affect present and future workouts. If you urine is bright or
golden yellow, you are not drinking enough water. A strong odor in the urine
is another sign of dehydration. Urine that is clear or very pale yellow
indicates that you are drinking enough water. Hyponatremia, an intake of too
much water causing imbalance of electrolytes, is rare condition and usually
does not happen during water consumption. If you feel bloated or too full
after drinking water, however, you may be taking in too much water.
There are many ways to increase water intake: drink two cups of water at
every meal, carry a water bottle, drink two cups of water after rising in
the morning, and hydrate before exercise with two cups of water and one cup
for each half hour of exercise. You should drink water every 15-30 minutes
while exercising. Keeping a water bottle with you is an effective way to
help you remember to drink often. Some people chart how much water they have
consumed in a food journal or wall chart. After a serious bout of exercise,
be sure to weigh yourself before and after exercise. Any weight lost during
that interval is actually water loss and must be replaced by 2 ½ cups for
every pound loss during exercise. You have no excuse not to drink up and
increase your water intake for better health!
References
Benefits of Water
http://www.shapefit.com/water-benefits.html
Benefits of Drinking Water
http://www.gardenandhearth.com/fitness/Benefits-of-Drinking-Water.htm
Drink to your health
http://www.dining.ucla.edu/housing_site/dining/SNAC_pdf/DrinkToYourHealth.pdf
Drink to your health… with water!
http://www.betterwayhealth.com/drinking-water.asp
The Facts on Water and Exercise
http://www.aarp.org/health/fitness/work_out/the_facts_on_water_and_exercise.h
tml
Water Properties
http://www.gardenandhearth.com/fitness/Benefits-of-Drinking-Water.htm