by Suzanne Diffine
Golfers take note! This season, Pilates Health ConneXion will launch a specialized Pilates program for golfers.
PGA Certified Golf Professional and Instructor, David Romo has developed this individualized program to improve performance and drastically reduce injuries.
Acutely aware of the effect of improper posture, misalignment, and muscle imbalance, he immediately recognized that Pilates helped correct these problems. Through computerized visual analysis of a golfer’s swing, he pinpoints these weaknesses, working with certified Pilates trainers to develop a customized program for each client. Progress is measured incrementally and the workout is modified accordingly.
Issues like low back pain and shoulder impingement, the bane of many golfers, can be radically reduced. Take it from Rich Beem, who used Pilates to control his stomach muscles and hold off Tiger Woods to win the 2002 PGA Championship: “I really just focused in on tightening up my abdominal muscles. I know it sounds kind of crazy, but when I did that, I was able to take the pressure out of my arms and shoulders and I was able to make a pretty free stroke.”
Romo practices what he preaches. A 2nd degree black belt in Okinawa karate and a dedicated Pilates enthusiast, he is also a corporate speaker on Golf and Fitness Techniques and Skills. He has designed and built golf courses and teaching centers and has worked with some of the world’s greatest golf teachers - Bob Toski and Chuck Workman. His career spans 25 years, during which he has taught both pros and beginners.
Mayra, Chay, Cheryl, and Suzanne look forward to working with David and all PHC’s avid golfers to improve your game and help you remain injury free!
Thursday, December 2, 2010
Tuesday, November 2, 2010
Making Sense of: Eggs - don’t look at it as white and yellow!
What do you think of first when your doctor tells you that you have a high cholesterol level? Eggs!!
Fortunately, that is no longer necessary. Recent research and findings about both eggs and factors raising blood cholesterol level have exonerated eggs. I also hear often from my patients that they only eat the white of the egg. That recommendation also changed to consuming the whole egg both white and yellow. Unfortunately, eggs have a hard time to shake their bad reputation.
Eggs have 10 advantages and 1 disadvantage:
Advantages:
1) Low calories with 70 calories per medium egg
2) High in protein with 6 grams of protein per egg (3.6 g in white, 2.7 g in yellow)
3) The protein found in egg is a complete protein which contains all of the essential amino acids (the proteins the body must get from the diet);
4) 14 vitamins
5) 11 minerals
6) omega-3 fatty acids
7) Inexpensive
8) Very versatile
9) Easy accessible
10) Very palatable
Disadvantage:
1) 213mg of cholesterol
We know a high blood cholesterol level leads to heart disease. We first assumed that dietary cholesterol leads to high blood cholesterol. This again influenced the recommendation to limit dietary cholesterol to 300mg per day. Eggs with almost the amount of day’s worth of cholesterol were thrown out of every fridge.
Over the years research has shown that there are other factors influencing blood cholesterol level before dietary cholesterol. Those are the total amount of dietary fat, overweight, low activity level, and genetic factors. We also learned that the digestive tract can only absorb about the amount of one egg at a time. Since then the recommendations about the consumption of eggs has been greatly eased. The AHA has amended its guidelines and no longer makes any specific recommendation on the number of eggs a person should eat per week.
Looking at the whole egg and the big picture the benefits of eggs greatly outweigh the risks.
Be creative with eggs and think beyond the morning egg in the pan such as omelets, Spanish frittatas and quiches just to mention a few.
If you know of a great healthy and low fat egg recipe please share it with us.
Farmer’s Market Omelet (from www.incredibleegg.org)
4 EGGS
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/4 tsp. garlic powder
2 tsp. butter
FILLING:
1/2 cup sliced mushrooms
1/2 cup thinly sliced yellow summer squash
1/2 cup thinly sliced zucchini
1/4 cup chopped red bell pepper
2 Tbsp. water
Here’s How
1. COMBINE filling ingredients in 7 to 10-inch nonstick omelet pan or skillet. COOK and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. REMOVE from pan; keep warm. CLEAN pan.
2. BEAT eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. HEAT butter in same pan over medium-high heat until hot. TILT pan to coat bottom. POUR IN 1/2 of the egg mixture. Mixture should set immediately at edges.
3. GENTLY PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, PLACE 1/2 of the filling on one side of the omelet. FOLD omelet in half with turner and slide onto plate; keep warm. REPEAT with remaining egg mixture and filling to make second omelet. SERVE immediately.
Makes 2-4 servings
206 cal/serving with an excellent source of protein, vitamin A and cholin.
Fortunately, that is no longer necessary. Recent research and findings about both eggs and factors raising blood cholesterol level have exonerated eggs. I also hear often from my patients that they only eat the white of the egg. That recommendation also changed to consuming the whole egg both white and yellow. Unfortunately, eggs have a hard time to shake their bad reputation.
Eggs have 10 advantages and 1 disadvantage:
Advantages:
1) Low calories with 70 calories per medium egg
2) High in protein with 6 grams of protein per egg (3.6 g in white, 2.7 g in yellow)
3) The protein found in egg is a complete protein which contains all of the essential amino acids (the proteins the body must get from the diet);
4) 14 vitamins
5) 11 minerals
6) omega-3 fatty acids
7) Inexpensive
8) Very versatile
9) Easy accessible
10) Very palatable
Disadvantage:
1) 213mg of cholesterol
We know a high blood cholesterol level leads to heart disease. We first assumed that dietary cholesterol leads to high blood cholesterol. This again influenced the recommendation to limit dietary cholesterol to 300mg per day. Eggs with almost the amount of day’s worth of cholesterol were thrown out of every fridge.
Over the years research has shown that there are other factors influencing blood cholesterol level before dietary cholesterol. Those are the total amount of dietary fat, overweight, low activity level, and genetic factors. We also learned that the digestive tract can only absorb about the amount of one egg at a time. Since then the recommendations about the consumption of eggs has been greatly eased. The AHA has amended its guidelines and no longer makes any specific recommendation on the number of eggs a person should eat per week.
Looking at the whole egg and the big picture the benefits of eggs greatly outweigh the risks.
Be creative with eggs and think beyond the morning egg in the pan such as omelets, Spanish frittatas and quiches just to mention a few.
If you know of a great healthy and low fat egg recipe please share it with us.
Farmer’s Market Omelet (from www.incredibleegg.org)
4 EGGS
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/4 tsp. garlic powder
2 tsp. butter
FILLING:
1/2 cup sliced mushrooms
1/2 cup thinly sliced yellow summer squash
1/2 cup thinly sliced zucchini
1/4 cup chopped red bell pepper
2 Tbsp. water
Here’s How
1. COMBINE filling ingredients in 7 to 10-inch nonstick omelet pan or skillet. COOK and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. REMOVE from pan; keep warm. CLEAN pan.
2. BEAT eggs, 1/4 cup water, cheese, basil and garlic powder in medium bowl until blended. HEAT butter in same pan over medium-high heat until hot. TILT pan to coat bottom. POUR IN 1/2 of the egg mixture. Mixture should set immediately at edges.
3. GENTLY PUSH cooked portions from edges toward the center with inverted turner so that uncooked eggs can reach the hot pan surface. CONTINUE cooking, tilting pan and gently moving cooked portions as needed.
4. When top surface of eggs is thickened and no visible liquid egg remains, PLACE 1/2 of the filling on one side of the omelet. FOLD omelet in half with turner and slide onto plate; keep warm. REPEAT with remaining egg mixture and filling to make second omelet. SERVE immediately.
Makes 2-4 servings
206 cal/serving with an excellent source of protein, vitamin A and cholin.
Tuesday, October 12, 2010
The 7 Principles of Pilates
by Suzanne Diffine
In 1980, Gail Eisen and Philip Friedman enumerated six basic tenets of Joseph Pilates’ system of body conditioning in their seminal book The Pilates Method of Physical and Mental Conditioning. Although these principles were never identified by Pilates himself, they are useful to understanding and deepening the work. The list was expanded in 2009 by Peter Fiasca, who added a seventh principle, cardiovascular conditioning.
1. Concentration: mental focus, short-term and long-term memory. Pilates is a mind/ body workout, developing awareness of the entire body. You must pay attention to what you are doing! No part of your body is unimportant. Concentration even applies to the order of the exercises. As you become more proficient, you will learn the correct sequence in the system. Then you will be a true intermediate Pilates student.
2. Centering: abdominal and spinal stabilization, carriage, power. All movement focuses on the “girdle of strength”, centering on the abdominals, low back muscles, inner and outer thighs, and gluteals. Particular emphasis is placed on the pelvic floor muscles and the transverse abdominals, which wrap around the waist like a corset. All movement comes from the center.
3. Control: muscular stabilization, flexibility, and breathing. Movement is intentional and never uses momentum. Originally called Contrology, the method emphasizes quality of movement, using the right muscles in the proper sequence for that particular movement. Efficiency is also important. Use a minimum of effort for maximum benefits.
4. Precision: placement, articulating shape. Movements are purposeful. Use the right muscles to create the desired shape. Some muscles stabilize to allow others to mobilize, doing so with exactness. Movement frequently stays within the box, the rectangle formed from shoulder to shoulder and hip to hip.
5. Breath: energizing the body and cleansing the bloodstream. Although some exercises have specific breathing patterns, most simply require natural breath. Avoid forced exhalation! Inhalation and exhalation are through the nose and diaphragmatic (lateral) breathing is employed, breathing wide through the ribs.
6. Flow: flowing movement, rhythm, and dynamics. Focus is on creating a flow between and within exercises. Movements are smooth and continuous, not jerky. Transitions between exercises should be seamless, maintaining control.
7. Cardiovascular Conditioning: endurance, stamina. For a normal, healthy individual without any issues, the workout should be vigorous enough to achieve cardiovascular benefits. Transitions between exercises keep the workout moving and there is no wasted effort.
In 1980, Gail Eisen and Philip Friedman enumerated six basic tenets of Joseph Pilates’ system of body conditioning in their seminal book The Pilates Method of Physical and Mental Conditioning. Although these principles were never identified by Pilates himself, they are useful to understanding and deepening the work. The list was expanded in 2009 by Peter Fiasca, who added a seventh principle, cardiovascular conditioning.
1. Concentration: mental focus, short-term and long-term memory. Pilates is a mind/ body workout, developing awareness of the entire body. You must pay attention to what you are doing! No part of your body is unimportant. Concentration even applies to the order of the exercises. As you become more proficient, you will learn the correct sequence in the system. Then you will be a true intermediate Pilates student.
2. Centering: abdominal and spinal stabilization, carriage, power. All movement focuses on the “girdle of strength”, centering on the abdominals, low back muscles, inner and outer thighs, and gluteals. Particular emphasis is placed on the pelvic floor muscles and the transverse abdominals, which wrap around the waist like a corset. All movement comes from the center.
3. Control: muscular stabilization, flexibility, and breathing. Movement is intentional and never uses momentum. Originally called Contrology, the method emphasizes quality of movement, using the right muscles in the proper sequence for that particular movement. Efficiency is also important. Use a minimum of effort for maximum benefits.
4. Precision: placement, articulating shape. Movements are purposeful. Use the right muscles to create the desired shape. Some muscles stabilize to allow others to mobilize, doing so with exactness. Movement frequently stays within the box, the rectangle formed from shoulder to shoulder and hip to hip.
5. Breath: energizing the body and cleansing the bloodstream. Although some exercises have specific breathing patterns, most simply require natural breath. Avoid forced exhalation! Inhalation and exhalation are through the nose and diaphragmatic (lateral) breathing is employed, breathing wide through the ribs.
6. Flow: flowing movement, rhythm, and dynamics. Focus is on creating a flow between and within exercises. Movements are smooth and continuous, not jerky. Transitions between exercises should be seamless, maintaining control.
7. Cardiovascular Conditioning: endurance, stamina. For a normal, healthy individual without any issues, the workout should be vigorous enough to achieve cardiovascular benefits. Transitions between exercises keep the workout moving and there is no wasted effort.
Thursday, September 30, 2010
The Health Connexion YOGA
As variety is the spice of life, yoga is the spice of exercise.
At Pilates Health Connexion we are proud to be able to offer a variety of exercises to give the body a balanced wholesome workout.
Yoga, a thousand year old exercise and meditation method has many benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.
Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.
Sandee Versace offers the following classes:
Hatha Yoga Mondays and Wednesdays at 12:30pm-1:30pmHatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. You will learn the sun-salutations, the warrior poses and balancing poses among others.
Gentle Yoga Tuesays and Thursday at 2:30pm-3:30pm
This is a good beginner yoga class. It also good for athletes who need to stretch. Slow with concentrating on breathing and holding poses this yoga hour leaves you relaxed and rejuvenated.
Vinyasa Yoga on Mondays and Wednesdays at 5:30pm-6:30pm
This type of yoga will give you more of a vigorous workout that leaves you sweating. Combining the hatha poses with more advanced movements this class attracts the athlete.
Namaste
At Pilates Health Connexion we are proud to be able to offer a variety of exercises to give the body a balanced wholesome workout.
Yoga, a thousand year old exercise and meditation method has many benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.
Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.
Sandee Versace offers the following classes:Hatha Yoga Mondays and Wednesdays at 12:30pm-1:30pmHatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. You will learn the sun-salutations, the warrior poses and balancing poses among others.
Gentle Yoga Tuesays and Thursday at 2:30pm-3:30pm
This is a good beginner yoga class. It also good for athletes who need to stretch. Slow with concentrating on breathing and holding poses this yoga hour leaves you relaxed and rejuvenated.
Vinyasa Yoga on Mondays and Wednesdays at 5:30pm-6:30pm
This type of yoga will give you more of a vigorous workout that leaves you sweating. Combining the hatha poses with more advanced movements this class attracts the athlete.
Namaste
Sunday, September 12, 2010
Foundations of Pilates
by Suzanne Diffine
What makes Pure Classical Pilates so distinctive? Joseph Pilates’ unique method of physical fitness is a whole body workout. Mastery of The Method will improve posture, mental acuity, proprioception, core strength, and coordination. It is designed to prepare the body for daily life.
The classical system is comprised of a specific sequence of exercises, providing a wide variety of modifications for a variety of physical issues. Exercises are sequenced for a reason. They are not just randomly selected. Renowned trainer Peter Fiasca notes that, “Each exercise – and each set of exercises – must build upon the proper placement, articulation, energy, flow, and shape of the preceding exercise or set of exercises” (Fiasca, Discovering Pure Classical Pilates). Certain muscles act as stabilizers, enabling other muscles to mobilize. As the body constantly moves through the repertoire, tremendous mental concentration is required to maintain proper alignment.
The repertoire and the complexity of The Method “is sufficiently complex to study for a lifetime…” (Fiasca, Discovering Pure Classical Pilates). Pilates “Elder” Jay Grimes agrees. Grimes studied directly under Joseph Pilates and has taught for forty years. He confesses that it takes at least 3-5 years to master Pilates. But don’t let that discourage you. You will feel and look better within a few sessons.
What makes Pure Classical Pilates so distinctive? Joseph Pilates’ unique method of physical fitness is a whole body workout. Mastery of The Method will improve posture, mental acuity, proprioception, core strength, and coordination. It is designed to prepare the body for daily life.
The classical system is comprised of a specific sequence of exercises, providing a wide variety of modifications for a variety of physical issues. Exercises are sequenced for a reason. They are not just randomly selected. Renowned trainer Peter Fiasca notes that, “Each exercise – and each set of exercises – must build upon the proper placement, articulation, energy, flow, and shape of the preceding exercise or set of exercises” (Fiasca, Discovering Pure Classical Pilates). Certain muscles act as stabilizers, enabling other muscles to mobilize. As the body constantly moves through the repertoire, tremendous mental concentration is required to maintain proper alignment.
The repertoire and the complexity of The Method “is sufficiently complex to study for a lifetime…” (Fiasca, Discovering Pure Classical Pilates). Pilates “Elder” Jay Grimes agrees. Grimes studied directly under Joseph Pilates and has taught for forty years. He confesses that it takes at least 3-5 years to master Pilates. But don’t let that discourage you. You will feel and look better within a few sessons.
Thursday, September 9, 2010
My Pilates Story from Anna
I started Pilates about 5 years ago. I had a major inflammation in BOTH elbows from doing websites (switched hands once I could not use the right anymore) and sitting on the computer for hours. After 3 cortison shots, 20 sessions with a chiropractor, 10 sessions of acupunture, numerous massages and days where I could not dress myself or wash my hair, my friend Arlene told me about Pilates. Never having heard of it and having tried everything else I took classes with Linda at Bally's on the allegro reformers. Linda kept telling me to try sessions on the Gratz cadillac.. what a difference. Now 5 years later I am pain free and own a Pilates studio :)
My Pilates Story from Elizabeth
I started doing Pilates at age 13 to supplement my ballet training. It had been recommended to me by a few of my other pre-professional ballet friends as a great way to cross-train without risking injury. Over the years, through two moves—from south Florida to New York City and then to Philadelphia (and also two summer studies in Seattle and Boston) I have always made sure to find a studio to keep up my Pilates exercises. This summer was the first one I have spent almost exclusively at home in four years, and I was worried I wouldn’t be able to find a great studio. So I am so happy to have found Pilates Health Connexion! As a young professional dancer, I find that Pilates greatly helps to strengthen all the muscles necessary to perform well, and most importantly: it never ceases to challenge me. I’m looking forward to going back to work this fall already back in shape and ready to dance!
Elizabeth Mateer
Elizabeth Mateer
My Pilates Story from Linda
I recently returned to Pilates training at Pilates Health Connexion after about a 7 year absence from practicing Pilates. I was really enjoying it along with the spinning I do at another facility. About 5 weeks ago, I fe...ll on my stairs and fractured my left instep. OMG. What was I going to do to maintain my health and my figure?!! Since I was off from work for the summer, I started to take classes about 5 - 6 times per week at Pilates Connexion; always being nervous that my lack of cardio would adversely affect my figure. In fact, just the opposite happened! I'm in better shape than I was when I was spinning several times per week. I'm so happy that I've made this "Pilates Connection".
Linda Weiss Rose
Linda Weiss Rose
Tuesday, August 24, 2010
Making Sense of: Food Labels
Today I want to "make sense" of the food labels on packaged food.
How many of you read the labels and what information is helpful to you?
The food labels as we know them today were designed and passed by legislature 20 years ago in 1990. I think they can help tremendously in making healthy food choices. However I also think there is a lot of information that is confusing or unnecessary.
Let's start on the top. Most of us know to look at the serving size and the calories per serving. Unfortunately "serving size" is NOT the recommended amount or even a commonly consumed amount. It is rather arbitrary and we have to do the math depending on the consumed amount.
Calories from fat: this is NOT in addition to the total calories. It is the amount of calories coming from the fat in the product. As we know calories come from carbohydrates, protein and fat in the amount of 4 calories per gram from carbohydrates and protein and 9 calories for fat (and for the wine lovers in us 7 calories per gram alcohol).
Since we eat a variety of food over the day, the amount of calories from fat varies widely by product and as such is not a good decision making indicator.
The next numbers for fat, protein and carbohydrates are based on an average
2000 calorie budget. Everybody's calorie budget is different, but knowing 2000 is an average helps. Your calorie need depends on age, gender, current weight and mainly activity level. They are expressed as a % of the daily value. This again is based on the recommendation to get about 60% of your total calories coming from carbohydrate calories, 30% from fat calories and 10% from protein calories. This does not add up to 100% since there are variations to this depending on individual life situations. Personally, none of those numbers help me much to make a food choice. Again, because I eat many different food during a day.
Cholesterol: this is a much researched topic and I will write a separate column on it. For now just remember if you do have a high blood cholesterol level keep the total amount of dietary cholesterol to about 300 mg.
Sodium: pay attention to this number if you COMPARE two of the same processed products and always take the one lower in sodium. For example canned soups, or canned beans.
Fiber: again look at this number when you compare two products for example breakfast cereal and take the one with the higher number.
Sugar: this number has a major flaw!! It does not tell you how much sugar is normally in the product and how much is added. For example a fruit yogurt has normally sugar from the fruit and the milk and then maybe added sugar.
The most important part of the food label is the ingredient list!!
It lists all components of the product and therefore tells you best WHAT the product actually is. The longer this list the more processed the product usually is. If there are too many words you cannot pronounce you can be sure you get a lot of additives and preservatives. The first ingredient is the most in the product and the most important. If you are looking for a whole grain product the first ingredient should have the word WHOLE in it for example whole wheat flour, whole oats, or whole grain. Don't trust the front of the package as it is suppose to sell the product... read the ingredient list and yes I am sorry too that this is often the smallest print. With that said eating a lot carrots at this point is not going to help :)
Do you have any other tips how to use the food labels or specific questions? I'd love it if you shared them. Leave a comment.
Looking forward to seeing you,
Anna Schafer, MS, RD, LD/N
anna@pilateshealthconnexion.com
561-826-7770
How many of you read the labels and what information is helpful to you?
The food labels as we know them today were designed and passed by legislature 20 years ago in 1990. I think they can help tremendously in making healthy food choices. However I also think there is a lot of information that is confusing or unnecessary.
Let's start on the top. Most of us know to look at the serving size and the calories per serving. Unfortunately "serving size" is NOT the recommended amount or even a commonly consumed amount. It is rather arbitrary and we have to do the math depending on the consumed amount.
Calories from fat: this is NOT in addition to the total calories. It is the amount of calories coming from the fat in the product. As we know calories come from carbohydrates, protein and fat in the amount of 4 calories per gram from carbohydrates and protein and 9 calories for fat (and for the wine lovers in us 7 calories per gram alcohol).
Since we eat a variety of food over the day, the amount of calories from fat varies widely by product and as such is not a good decision making indicator.
The next numbers for fat, protein and carbohydrates are based on an average
2000 calorie budget. Everybody's calorie budget is different, but knowing 2000 is an average helps. Your calorie need depends on age, gender, current weight and mainly activity level. They are expressed as a % of the daily value. This again is based on the recommendation to get about 60% of your total calories coming from carbohydrate calories, 30% from fat calories and 10% from protein calories. This does not add up to 100% since there are variations to this depending on individual life situations. Personally, none of those numbers help me much to make a food choice. Again, because I eat many different food during a day.
Cholesterol: this is a much researched topic and I will write a separate column on it. For now just remember if you do have a high blood cholesterol level keep the total amount of dietary cholesterol to about 300 mg.
Sodium: pay attention to this number if you COMPARE two of the same processed products and always take the one lower in sodium. For example canned soups, or canned beans.
Fiber: again look at this number when you compare two products for example breakfast cereal and take the one with the higher number.
Sugar: this number has a major flaw!! It does not tell you how much sugar is normally in the product and how much is added. For example a fruit yogurt has normally sugar from the fruit and the milk and then maybe added sugar.
The most important part of the food label is the ingredient list!!
It lists all components of the product and therefore tells you best WHAT the product actually is. The longer this list the more processed the product usually is. If there are too many words you cannot pronounce you can be sure you get a lot of additives and preservatives. The first ingredient is the most in the product and the most important. If you are looking for a whole grain product the first ingredient should have the word WHOLE in it for example whole wheat flour, whole oats, or whole grain. Don't trust the front of the package as it is suppose to sell the product... read the ingredient list and yes I am sorry too that this is often the smallest print. With that said eating a lot carrots at this point is not going to help :)
Do you have any other tips how to use the food labels or specific questions? I'd love it if you shared them. Leave a comment.
Looking forward to seeing you,
Anna Schafer, MS, RD, LD/N
anna@pilateshealthconnexion.com
561-826-7770
Thursday, August 19, 2010
Making Sense of Good and Bad Carbs
Who can "make sense" of the carb debate nowadays?
Are there really good and bad carbs and what does it mean?
In my opinion there are bad, good and medium good carbs!
Carbs short for carbohydrates are a nutrient such as protein, fat, vitamin and minerals. Carbohydrates also provide calories just like protein and fat do. As a matter of fact about 60% of our total daily calories should come from carbohydrates which makes them a very important player.
Carbohydrates can be distinguished between complex and simple carbohydrates. The complex are also called starches take longer to digest, the simple are also called sugars digest quicker. Every carbohydrate enters the blood stream as a simple sugar. That is how our body can use it for energy.
Again we don't eat nutrients, we eat food, so which foods are the main carbohydrate suppliers? Remember the "old" Food Guide Pyramid? On the bottom is the largest group, the bread, cereal, rice and pasta group. Foods in this group are mainly made of milling grain into flour and then used for preparing or baking products. Our main grains are wheat, oats, corn, rice, barley and rye. There are many more grains that other nations eat such as buckwheat, quinoa, millet, and others.
To the right you see a graphic of a whole grain kernel. If you let this grain grow it would need the carbohydrates from the endosperm storage to grow.
The germ, the actual new plant, is very high in various nutrients and some good fat such as omega 6. The outer layer of the grain kernel is called the bran. Of course we know bran means fiber, but the bran also contains various minerals such as iron, zinc, copper and magnesium.
How is white flour made? In the milling process the germ and bran can be separated from the endosperm and are being discarded... out with all those good nutrients! Only the endosperm is then milled into a white flour. However they add some nutrients to the white flour, unfortunately only some B-vitamins and iron, nothing else and especially no fiber! This is called "enriched wheat flour". In comparison a whole grain product is labeled "whole wheat flour". Never trust the front of a package..”natural” or “multi grain” does not mean anything. READ THE INGREDIENT LISTS....only the first ingredient will tell you what the product is made off.
Now what about sugars? This will be in another newsletter, but in short processed products using white flour and adding sugar and fat are the bad carbs such as muffins, cake, cookies, toaster strudels, donuts, danish, twinkies, and so on. In reality they are bad because of the added sugar and fat, not so much because of the white flour. I would call white flour the medium good carbs, because you still have the complex carbohydrates which digest slowly such as white pasta, white bread etc. The good carbs would then be anything made with whole grain such as whole wheat bread, bagels, english muffins, pita bread, crackers and brown or wild rice. Adding these carbs to your diet gives you the bonus of additional nutrients.
Carbohydrates are very important, they are our body's main energy source and the whole grain products come with a lot more nutrients on top of the good complex carbs!
This is an example how to integrate whole grain carbohydrates into your diet throughout the day.
Please leave a comment if you have further questions or thoughts.
Are there really good and bad carbs and what does it mean?
In my opinion there are bad, good and medium good carbs!
Carbs short for carbohydrates are a nutrient such as protein, fat, vitamin and minerals. Carbohydrates also provide calories just like protein and fat do. As a matter of fact about 60% of our total daily calories should come from carbohydrates which makes them a very important player.
Carbohydrates can be distinguished between complex and simple carbohydrates. The complex are also called starches take longer to digest, the simple are also called sugars digest quicker. Every carbohydrate enters the blood stream as a simple sugar. That is how our body can use it for energy.
Again we don't eat nutrients, we eat food, so which foods are the main carbohydrate suppliers? Remember the "old" Food Guide Pyramid? On the bottom is the largest group, the bread, cereal, rice and pasta group. Foods in this group are mainly made of milling grain into flour and then used for preparing or baking products. Our main grains are wheat, oats, corn, rice, barley and rye. There are many more grains that other nations eat such as buckwheat, quinoa, millet, and others.
To the right you see a graphic of a whole grain kernel. If you let this grain grow it would need the carbohydrates from the endosperm storage to grow. The germ, the actual new plant, is very high in various nutrients and some good fat such as omega 6. The outer layer of the grain kernel is called the bran. Of course we know bran means fiber, but the bran also contains various minerals such as iron, zinc, copper and magnesium.
How is white flour made? In the milling process the germ and bran can be separated from the endosperm and are being discarded... out with all those good nutrients! Only the endosperm is then milled into a white flour. However they add some nutrients to the white flour, unfortunately only some B-vitamins and iron, nothing else and especially no fiber! This is called "enriched wheat flour". In comparison a whole grain product is labeled "whole wheat flour". Never trust the front of a package..”natural” or “multi grain” does not mean anything. READ THE INGREDIENT LISTS....only the first ingredient will tell you what the product is made off.
Now what about sugars? This will be in another newsletter, but in short processed products using white flour and adding sugar and fat are the bad carbs such as muffins, cake, cookies, toaster strudels, donuts, danish, twinkies, and so on. In reality they are bad because of the added sugar and fat, not so much because of the white flour. I would call white flour the medium good carbs, because you still have the complex carbohydrates which digest slowly such as white pasta, white bread etc. The good carbs would then be anything made with whole grain such as whole wheat bread, bagels, english muffins, pita bread, crackers and brown or wild rice. Adding these carbs to your diet gives you the bonus of additional nutrients.
Carbohydrates are very important, they are our body's main energy source and the whole grain products come with a lot more nutrients on top of the good complex carbs!
This is an example how to integrate whole grain carbohydrates into your diet throughout the day.
Please leave a comment if you have further questions or thoughts.
Monday, April 12, 2010
The Perfect Marriage
Pilates Health Connexion represents the perfect marriage of exercise and nutrition with "Pilates" standing in for exercise and "Health" for nutrition.
Pilates Health Connexion was born when I took a mat Pilates class with Suzanne last June. We got to talk and when she heard I was a dietitian she commented how nutrition is the more important partner in this marriage and I argued that I always thought exercise had a bigger impact on your health. We were both right ! And here we are 9 months later having established our mutual dream to bring our enthusiasm of health to our clients.
This blog is primarily for you our customers. Please post your questions about either your diet or your exercise here and we will research it for you and try to answer your questions. You can post comments, thoughts, ideas or just say hello. We would like to hear from you.
Suzanne and Anna
Pilates Health Connexion was born when I took a mat Pilates class with Suzanne last June. We got to talk and when she heard I was a dietitian she commented how nutrition is the more important partner in this marriage and I argued that I always thought exercise had a bigger impact on your health. We were both right ! And here we are 9 months later having established our mutual dream to bring our enthusiasm of health to our clients.
This blog is primarily for you our customers. Please post your questions about either your diet or your exercise here and we will research it for you and try to answer your questions. You can post comments, thoughts, ideas or just say hello. We would like to hear from you.
Suzanne and Anna
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