Simple Carbohydrates Vs.  Complex Carbohydrates

 Every cell in your body uses carbs for energy. In fact, your brain can only use carbohydrates for energy. Carbohydrates also protect your muscles. When you need energy, your body looks for glucose from carbohydrates first. If no glucose is available, because you’re on a carbohydrate-restricted diet or have a medical condition that prevents you from using the carbohydrate foods you consume, your body begins to pull energy out of fatty tissue. Your body's next move is to burn its own protein tissue (muscles). If this use of proteins for energy continues long enough, you run out of fuel and die. Carbs provide nutrients for the friendly bacteria in your intestinal tract that help digest food, assist in your body’s absorption of calcium.

Unfortunately, over-consumption of sugar, high-fructose corn syrup and other highly refined carbohydrates has been associated with a higher incidence of diabetes, cardiovascular disease, and even breast cancer. Eating refined carbs can result in almost uncontrollable sugar cravings. Being addicted to sugar, flour and processed food can come with a laundry list of problems. Simple carbohydrates are simple sugars with a chemical structure that is composed of one or two sugars. They are refined sugars that have little nutritional value to the body. You should limit your intake into small quantities. In comparison to complex carbohydrates, simple carbohydrates are digested by the body more quickly, because they have a very simple chemical structure.

 Fruits and vegetables are actually simple carbohydrates — still composed of basic sugars, although they are drastically different from other foods in the category, like cookies and cakes. The fiber in fruits and vegetables changes the way that the body processes their sugars and slows down their digestion, making them a bit more like complex carbohydrates. Soda, candy, artificial syrups, sugar, white rice, white bread, and white pasta Potatoes (which are technically a complex carb, but act more like simple carbs in the body) Pastries and desserts You can enjoy simple carbohydrates on occasion, you just don't want them to be your primary sources of carbs. And within the simple carb category, there are better choices — a baked potato, white rice, and regular pasta — than others — chips, cakes, pies, and cookies.

Complex carbohydrates are considered "good" because of the longer series of sugars that make them up and take the body more time to break down. They generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate — instead of peaks and valleys —to keep you going throughout the day. Some great healthy complex carbs are; Spinach , grapefruit , turnip greens ,lettuce ,zucchini oatmeal, asparagus, plums and celery

If you are not ready to make a complete change in lifestyle but want to feel better and lose some weight, making small changes in your diet can help. Switching out simple carbs for more complex carbs, in addition to eliminating refined sugar will result in steady fat loss. Add in a stable exercise routine and you are on your way to healthier you.

 

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Sprouting Chia Seeds

 Sprouting Chia Seeds

 

So after reading some of the articles online about sprouting different seeds, we decided to try our own sprouting experiment, in our warehouse! I love chia seeds and all they have to offer. I’ve used them in countless ways, including pudding and as a way to thicken up soups and sauces without added corn starch or flour.

First let’s go over some of the amazing benefits that chia seeds offer. Chia seeds are loaded with antioxidants, which have been shown to fight aging and prevent certain cancers. Chia seeds contain about 14% protein, which is great for people who eat little animal products such as meat or dairy.  These seeds are also high in calcium, phosphorus, and magnesium, which is essential for bone health.  There is so much nutrients jam packed in these tiny seeds, there’s really no reason not to incorporate them into your diet.

Let’s Start Sprouting!

Here is our method:

I sprinkled about 2 Tbsp of Chia seeds onto a paper towel. I sprayed the paper until the towel and seeds were damp. You will notice that in a few minutes the seeds start to form a gelatinous covering. I placed a plastic bag with a few holes over them which acted in a sort of greenhouse effect, keeping the seeds moist. I left them in indirect sunlight covered with the bag.

The next day I unwrapped the bag and saw that little sprouts started to open up. This got us excited! I kept the seeds in the sun uncovered in direct sunlight during the work day, spraying with water to keep moist. Checked back at lunch and some seeds had started to turn green! Before I left for the day, I moistened the seeds one more time and wrapped them back up into the bag.

 

 

Day 3-7 I repeated the process mentioned above. These seeds grow so quickly! I think this would be a great project for kids to learn a little about sprouting their own seeds. It will also encourage them to eat the greens!

 

 

 

Lots of seeds or legumes can be sprouted, from flax seed to chick peas. Chia seeds sprout very quickly. This whole process took about 7 days. There are so many ways you can use your sprouts. If you have sprouted seeds, we would love to hear your experience! Leave a comment letting us know of cool tricks or fails you encountered by sprouting seeds or legumes.

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How to kick start your fitness regimen

 

 

1)Make a Plan & Research-What do you want out of your body? Fat loss, building lean muscles or just strengthening? Whatever our goals are, you need to research a plan of attack. Going into a fitness regimen without sufficient research will lead to failure.

 

2)Set Goals & Make Time to Accomplish Them -Setting small, reasonable goals will help you keep yourself accountable. Small accomplishments will be more frequent and will keep you motivated as you see results. If you are truly committed to overhaul your fitness regimen, then you will make time to focus on accomplishing your goals.

 

3)Meal Planning & Cook At Home-We can't stress how important this is. Most people fail at their fitness goals simply because of diet. Fitness is 80% diet and 20% exercise. Preparing your meals will help you to not over eat or be forced to buy fast food. You control your calorie intake, making it easier to stay on track. It's also a lot cheaper and will save you money if you are someone who buys lunch or dinner out during the work week. Take one day a week and cook 2-3 meals that you can enjoy during the week.

 

 

4)Enlist a Buddy-Having a strong support system will make all the difference in your journey. Having a friend to lean on will keep you focused while using each other to help reach your goals. Working out will be more fun with someone there to share the sweat with. Your buddy should be someone who understands your goals and may have some similar goals of their own.

 

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