Baby Boomer Fitness

Carbohydrates

Complex carbohydrates

Complex carbohydrates provide for our major source of energy. Most complex carbohydrates are obtained from grain, flour, cereals, pasta, potatoes, vegetables, fruits, syrups, honey,and sugar. They are digested into the bloodstream as glucose, and used for immediate energy. Every cell in the body uses glucose (80%) for energy. Unused excess (20%) glucose is converted into fat and stored for future energy needs.

If you don't consume enough complex carbohydrate to supply for your energy needs, the body will take it from your protein which is needed much more for muscle and tissue building, repair and maintenance.

Simple Carbohydrates

Simple carbohydrates are made of just one or two sugar molecules and are broken down and digested very quickly for energy, but most of them don't provide other nutrients or fiber.

The more refined the carbohydrate, the faster the glucose is released into your blood. This can cause spikes your blood sugar level with a drop in energy. Simple carbohydrates consumed from those that are created in a factory, not by nature such as refined food, refined sugars, refined flour, high-fructose corn syrup and etc. have very little or no nutritional value and may be detrimental to your health. This would include uncontrollable sugar cravings, obesity, diabetes, cardiovascular disease, and breast cancer.

Examples of some Simple Carbohydrates:

Table sugar Brown sugar Corn syrup
Jams & jellies Fruit juices & drinks Candy
Soft drinks, soda pop Bread made with white flour Pasta made with white flour
Baked goods made with white flour Most packaged cereals

Complex Carbohydrates

Complex carbohydrates are made up of three or more sugars; they digest slowly and don't raise the sugar levels in the blood as quickly as simple carbohydrates. The slower the release of glucose, the more stable and sustainable is your energy level. They not only provide longer lasting energy, but other nutrients and fiber that are important to your good health.

Examples of some Complex Carbohydrates:

Fruits:
Grapefruit, bananas, grapes, pineapple,apples, prunes, apricots, oranges, plums, pears, grapefruits, pears, prunes, strawberries, apricots-dried and prunes.

Vegetables:
Broccoli, cauliflower, bell pepper, spinach, carrots, turnip greens, eggplant, tomatoes, potatoes, yams, corn, carrots, onions, all types of lettuce, spinach,turnip greens, celery, cucumbers, cabbage, water cress, zucchini, okra, eggplant, brussel sprouts, radishes, artichoke, asparagus, dill pickles and potatoes, etc.

Beans:
Lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans.

Whole Grains:
Foods made from them, such as oatmeal, pasta, whole-grain breads, wild rice, brown rice, buckwheat, whole barley, oat bran cereal.

SOURCES:
http://www.uen.org/Lessonplan/preview?LPid=1264
http://www.fitday.com/fitness-articles/nutrition/carbs/simple-vs-complex-carbohydrates.html
http://howtothinkthin.com/instincts2.htm

At Home Exercise Handbook
At home Exercises for the biceps, triceps, shoulders, chest,
stomach, lower abs, upper back, lower back, hips, buttocks,
thighs, calves, and complete cardiovascular workouts.

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