That's Fit

Trying to cut back on carbs for weight loss? Try some of these creative and delicious substitutes.

Eat beans, say the smart ones at my fitness center. Just got another e-mail health tip from them, and it's all about, yep, beans.

Beans are inexpensive and delicious and easy to keep stocked in your pantry. Best of all, they're packed with protein, complex carbohydrates, and fiber. They're also cholesterol-free, almost fat-free, and if the health experts of the world are right, they'll even lower your cholesterol. The best when it comes to cholesterol-lowering beans: Pinto, navy, and garbanzo beans all have similar lowering effects. Researchers think it's phytochemicals, the compounds that gives plants their color, that may be responsible.

Time to add beans to your soups, casseroles, salads, dips, and more. Think about making them the focal part of your next meal and see what you think.

One recent story that's been populating my google reader several times over is the recent comparison of diets. In short, low-carb diets were found to be the most successful, followed by the Mediterranean diet, with low-fat diets in last place.

But don't be so quick to trash all your bread and pasta. Low-carb diets aren't all their cracked up to be. I'm Not Obsessed recently revealed one very big problem with low-carb plans: Not enough fiber, leading to digestive issues, particularly constipation. As someone with IBS (read: regular digestive issues) I would stay away from this kind of diet, and I'm not expert but maybe you should too.

The key, if you ask me, is balance. Low-carb diets can help you slim down, but don't take it to an extreme. Make sure you're still getting a bit of healthy, whole grain fiber in your diet. You know, to keep things moving.

One of the major problems with fast-digesting carb sources is that they drive up blood glucose levels, which in turn causes the release of insulin. These two factors, individually and especially when combined, can lead to unhealthy weight gain.

To help remedy this problem, the obvious choice is to take white pasta, white rice, candy, and other simple sugar sources out of your diet. But what about the occasional slip-up? You know, when you fall "off the wagon" for a night or two and devour a Domino's pizza? In those instances, you may want to add some Thai "yellow" curry powder to your slices.

Why? Because a single serving of this Thai flavoring was found to slow the absorption of sugar into the bloodstream after consuming carb-rich foods, say researchers from Mahidol University in Thailand. As an added bonus, this same spice was found to reduce the risk of heart failure.

We are what we eat. Sure, we've been hearing that since we were in grade school, but it's a health maxim that, for whatever reason, never really seemed to stick. For proof of this assertion, visit any 7-11 and count the number of Big Gulp purchases that are made in ten minutes.

There is an enormous amount of evidence to support the existence of a food/well-being connection. Some foods affect how we handle stress (such as blueberries, which have been shown to reduce cortisol levels), while others have a direct impact on our mood (such as fish, dark chocolate, and sunflower seeds). Others, like potassium-rich bananas, regulate blood pressure, while high-protein eggs help build strong muscles and almonds increase blood flow, thereby improving sexual function.

These are only a few examples of how we truly are a direct result of what foods we consume. With this in mind, then, maybe it's time we thought about renaming the "Happy Meal," since its high-fat, high-carb content can lead to a very unhappy level of cholesterol and blood sugar. Maybe doing so will help the youth of today to better understand what You Are What You Eat really means and will therefore influence their dietary decisions.

Like cognition-improving walnuts, it's some food for thought.

Low-carb, low-carb, low-carb. Aren't you tired of hearing that by now? I know that I am. But what is it about carbs that make them such bad news? Nothing, really. Carbohydrates are a vital part of a balanced diet. Clearly, it's the simple, fast-digesting carbs found in sugary soft drinks, candy, and juices that are best to avoid. Whole grains, vegetables, and fruits, on the other hand, should make their way onto your plate daily. Just the same, we still hear all about no- and low-carb foods at every turn, only there's little explanation as to why we would want to cut back on this macronutrient.

To understand how carbs end up being stored as fat, we have to take a look at glycogen -- the carb fuel stored in muscles. Whereas fat stores keep growing, your glycogen tank can only hold a certain amount of carbs. Once you've eaten more than your fill of carbs, they spill over into your bloodstream and are then converted into fat by your liver. What's more, many forms of carbs can raise insulin levels. A recent Japanese study, published in the Kobe Journal Medical Sciences, revealed that insulin may prevent the breakdown of fat. So, there we have it -- too many carbs causes a storage of fat due to glycogen overflow, in addition to causing less fat to break down from increased insulin levels.

Does this all support the no- and low-carb craze, then? Not really. As stated earlier, all it does is further reinforce the notion that you must keep your carb intake under control (which, quite frankly, isn't any groundbreaking information), including making smart choices when it comes to carb sources. But, what it does at least provide is an explanation as to why and how overindulging in carbs can lead to weight gain.

The incidence of throat cancer -- also known as esophageal adenocarcinoma -- is on the rise. So is obesity. And it seems the two are linked. Actually, it's the increasing intake of total and refined carbohydrates and the subsequent climb of obesity rates that are connected with the disease.

While these measures do not necessarily reflect individual risk for throat cancer, researchers say that overall, this cancer is "strongly correlated" with high carbohydrate consumption. This cancer is also associated with gastoesophageal relflux (GERD) which happens to also be linked with obesity and high carb intake.

Interestingly, researchers found a decrease in rates of squamous cell cancer of the esophagus which is more affected by smoking. Does that mean people are smoking less. Could be.

How good are you doing at avoiding cancer? Take this AOL Body cancer quiz and find out.

Why are we gaining so much weight? Sedentary lifestyles certainly don't help, nor does our over-reliance on comfort technology (ie. cars, escalators, elevators, etc.). However, an argument can easily be made that diet is the main reason why our waistlines are growing. And, in particular, how our girth is largely due to how much sugar we consume.

Because simple sugars deliver a large amount of calories with little to no nutrition, it only makes sense that eating candy and drinking soda all day will cause a person to feel terrible and gain weight. A study published in the Annual Review of Nutrition found that from 1970 through 2000, daily caloric intake among women ages 20 to 39 jumped from 1,652 to 2,028. Interestingly, over the same period, the percentage of calories sourced from fats and protein decreased. So, we essentially got rid of of the healthy stuff and replaced it with junk.

It's no wonder, then, that since the average American consumes 25 pounds more sugar annually than we did back in the days of disco, we're barely able to get on the floor and dance these days.

Zinc is more than just a way to use a 'z' in scrabble -- it's an essential nutrient that your body needs, both to heal wounds and injuries and help your body break down carbohydrates. How do you know if you're getting enough? Here are some signs that you're not, according to Everyday Health:

• Wounds, lesions and infections are difficult to heal.
  
• Your appetite is decreased.
  
• You experience an abnormal sense of taste and smell.
  
• You have difficulty seeing in the dark
• You experience abnormal hair loss.
  

Think you might be low on zinc? Load up on protein sources like red meat, turkey, seafood and legumes, as well as veggies like spinach and peas. Whole wheat bread, yogurt and milk are also good sources.

I won't say he's wrong, the author of Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control and Disease. I will say I'm intrigued by what he has to say about losing weight -- that it's carbohydrates and not fat and lack of exercise causing Americans to gain weight -- because in my experience, limiting fat and increasing my workouts helped me drop 15 pounds. But hey, maybe I'll give his advice a whirl and see what happens.

Gary Taubes says fat, even the saturated kind, does not cause heart disease. He says that obesity is not caused by eating too much and that exercising is certainly not the key to weight loss. He claims the diet industry is telling us to eat precisely the foods that make us fat, and he declares that carbohydrates engineer our bodies to accumulate fat. The fewer carbs we eat, the leaner we'll be, says this man who vehemently disagrees with diet experts who advise a low-calorie, low-fat plus exercise regime. This approach has a dismal success plan, according to Taubes. Restrict your carbs to 60 grams per day and you'll lose weight -- in one study, weight loss averaged 37 pounds. Go the low-calorie, low-fat route and this study finds you'll lose four.

Here's why cutting carbs works: You burn up the fat you have and store less, stave off insulin resistance, feel less hungry, and have more energy.

Scientific evidence on Taubes' viewpoint is insufficient to recommend or condemn this type of diet, partly because the diets in line with his thinking (like the Atkins diet) are not backed by long-term trials that prove safety.

I kind of like my diet at this moment in time. It's fairly low in calories, fat, and sugar (Taubes does agree sugar is a diet no-no), void of sweets and soda, packed with fruits and veggies, and not so restricted on the carbohydrate front -- although breads, potatoes, and rice don't usually accompany my at-home meals, I do tend to snack on crackers and pretzels and I always go overboard with the bread basket when dining out. And exercise is a staple in my life -- when it comes to the link between exercise and weight loss, I'm a believer.

What do you believe? The reigning wisdom of diet and fitness experts or the controversial wisdom on Taubes?

Two separate studies found that women of African-American and Chinese descent who consumed high-carb foods were putting themselves at a higher risk for type-2 diabetes.

A diet high in the glycemic index is generally considered unhealthy if taken to extremes, but when two studies find the same conclusion, something's afoot in most cases.

After examining 40,000 black women more than 10 years ago, one study concluded that a high-glycemic diet was indeed correlated with an increase in diabetes cases. The participants sent in data every year through 2003 about their weight, health and related data.

Another conclusion: eating more cereal fiber decreased the chances for developing diabetes. Let's see -- eat less high-carb foods and more fiber. Haven't we heard this song over and over?

I know sugar isn't good for my kids. That's why we don't keep heavy-duty forms of it in our house, why we limit our boys' intake when they're faced with the potential of sugar overload, why we're doling out Halloween candy slowly, bit by bit. At the rate we're going, it'll take all year before they consume it all -- that's if I don't trash it before the year's end. Sugar is always on my mommy mind. And I've always often wondered: Can kids develop diabetes from eating too much sugar?

No, according to an article about children with diabetes published recently in my city's Gainesville Parenting magazine. Apparently, the experts at the American Diabetic Association say no one really knows why some people have diabetes and other don't. Research shows it can be linked to genetics and lifestyle and dietary choices, but there's nothing conclusive about sugar causing the disease.

How about kids who have diabetes -- are they banned from sweets for all of time? If paired with exercise and a healthy diet, diabetic kids can have sweets just like any other kid. There are not any foods off limits for these kiddos, in fact. The key is moderation.

Since fruit is healthy, can diabetic kids eat as much as they like? Even though fruit is healthy, it contains lots of carbohydrates -- which turn into sugar -- so the American Diabetic Association recommends parents talk with their child's dietitian about how much fruit is safe.

What about insulin -- should it be used minimally since it can cause weight gain in diabetic kids? Studies show the benefit of managing glucose levels with insulin injections far outweighs the risk of putting on a few pounds.

For more information on diabetes, click here.

Need a staple in your diet that's low in fat and loaded with protein, fiber, and slow-burning carbohydrates? Then this article is for you. It's all about beans.

It seems canned beans work in a pinch but if time permits, beans prepared from scratch are the best. Here's how to get the most bang for your beans:

• Wash and pick over beans to remove small stones and other foreign matter.

• Soak beans for eight hours, or overnight, in cold water. This makes them less likely to cause gas.

• If you're short on time, cover beans with cold water, bring to a boil, and simmer for two minutes. Remove from heat and allow them to sit, covered, for one hour.

• Discard soaking water. This gets rid of the starches that cause gas.

• Store dried beans in a tightly-sealed container in a cool, dry area. Beans kept longer than 12 months lose moisture and may require longer cooking. Age never diminishes nutrient value.

• Refrigerate cooked beans for up to five days. Freeze them for up to six months.

• One cup of dried beans equals three cups of cooked beans.

The toddler ship has sailed for me, and I don't think I'm ever going back to port. But I do have some great information for all you toddler parents out there, tidbits I wish I'd known when I was trying so valiantly to entice my wee ones into ingesting healthy morsels of food. You see, there are certain nutrients little tots need every day, according to the Fall 2007 issue of Toddler Magazine. And you'd be wise to jot them down so you know just how much fiber, fat, protein, carbohydrates, and calories your littlest loved ones need.

Carbohydrates
Toddlers need 130 grams daily. Here's a fun fact: Women ages 19 to 50 need the same amount. Healthy carbohydrates are the main source of energy for developing brains. So serve up the whole-grain cereals, veggies, whole grain breads, waffles, and pasta.

Fiber
Fiber should total 19 grams each day. It will prevent constipation and help digestion. Give plant-based foods a go, as well as whole grains, fruit, vegetables, beans, and legumes.

Fat
Little tikes need 30 to 40 grams -- that's more than adults need. Fat is a great energy source that helps absorption of vitamins. It helps feed the brain too. Think fish, nuts, nut butters, canola oil, eggs, and sunflower and pumpkin seeds.

Protein
Pack in 13 grams of protein and you'll be set. Protein -- found in meat, poultry, fish, cheese, yogurt, eggs, nuts, and beans -- is the building block for every cell in your toddler's growing body.

Calories
Two-year-olds need 1,000 calories per day
Three-year-olds need 1,000 to 1,400
Four-year-old boys need 1,200 to 1,600
Four-year-old girls need 1,200 to 1,400

As a follow-up to a great post just written by Bethany Sanders here at ThatsFit, I wanted to further emphasize the significant role the post-weight workout meal plays.

It's important to realize that when you lift weights, your body is stretching and tearing muscle fibers. This may seem like a bad thing at first blush, but make no mistake, it's the process by which your muscles initiate hypertrophy (growth). One of the most vital parts to making this happen is feeding your muscles what they need right after your workout. And by right after, I mean RIGHT after. For the most part, you have a window of about 30 minutes after your weight lifting to eat your post-workout meal, or else your body may actually become catabolic (a situation where you actually lose muscle).

Does what you eat matter? Absolutely. Unlike any other part of the day, you need some simple, high glycemic index ranked sugars right after a weight workout. This is because your body requires immediate sustenance in order to begin rebuilding. Also, it is equally as important that you consume an adequate amount of protein right after a weight workout -- preferably whey.

One thing you do want to avoid right after a weight training workout is fat of any kind. Although nuts, avocados, olive oil and flax seed oil and other healthy fats should be part of your daily diet, they should not be consumed during your post-weight workout meal. Fats slow the absorption of carbohydrates and protein, which works against your goal of almost instant replenishment during this post-weight workout window.

Some great choices for a post-weight training meal include: a slice of white bread with a teaspoon of jelly + a whey protein shake mixed with water, a sports drink such as Gatorade and a fist-sized portion of grilled chicken or fish, or simply purchase any number of post-workout meal replacement shakes, such as EAS's Myoplex.