HEALTH WORKSHOPS 

At 

Apothecarian Herbals 

(co-sponsored by Whole-Istic Health Massage)

PLAN AHEAD! 

Pre-register by calling 598-5352, 677-0805 or sign up online at www.herbalconsultant. com/Calender.htm

(Must have 5 pre-registered attendees to hold a class.) 

FIBROMYALGIA 

May 22 (Monday) 

6:30 pm - 8:00 pm $10.00 

Instructors: Debbie Markel, CH, CNHP ShawnMarie Kerley, CMT

3430-D Anderson Hwy., Powhatan, VA  23139

(804) 598-5352 www.herbalconsultant.com

MAY, 2006 NEWSLETTER

      GOOD CARBS, BAD CARBS

Carbohydrates ("carbs" for short) have been getting a bad reputation for the past several years, but that reputation may be based on misinformation. Carbohydrate-rich foods in their natural state are low in calories and high in fiber. Carbohydrates contain about 4 calories per gram as opposed to fat which contains about 9 calories per gram. Carbs are primarily obtained from plant sources and are the cheapest, most easily obtainable nutrients. Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function. They give us fiber, support our brain and nervous systems and regulate our blood sugar. The best sources of carbohydrates are fruits, vegetables and whole grains, which provide us with essential vitamins and minerals, fiber, and many more important nutrients. 

     A new system was developed by scientists to classify carbohydrates. It's known as the glycemic index (GI). It measures how fast and how far blood sugar rises after you eat a food that contains carbohydrates. It then classifies the carbs as being low glycemic or high glycemic. The Harvard School of Public Health (www.hsph.harvard.edu) provides the following examples: White bread, which is digested and immediately turns to glucose (sugar), causes blood sugar levels to spike rapidly. White bread, therefore, is classified as having a high glycemic index. Brown rice, however, is digested more slowly, causing a lower affect on blood sugar, which means it has a lower glycemic index. Some carbs, like watermelon, have a high glycemic index but may not necessarily contain a lot of carbs. By combining the GI with the amount of actual carbs contained in the food, a glycemic load is calculated, which gives a more accurate representation of how that food will affect our health. Diets that contain a lot of high glycemic load foods have been linked to an increased risk for both diabetes and heart disease. On the other hand, lower GI foods can have a positive affect on type 2 diabetes. 

     When grains are processed, the fiber-rich bran and the vitamin and mineral-rich inner germ are removed, turning a low GI food into a high GI food. Many studies in various health journals, such as one in Diebetes Care (2003; 26:2261-7), support the evidence that unprocessed, whole grains that keep their bran and germ are full of vitamins, minerals and fiber and are absorbed much slower into our bloodstreams. This provides us with a more constant stream of energy, keeping our blood sugar more level. In other words, unprocessed carbs are healthier than processed carbs. Here's a hint for identifying the types of grains that are listed on food labels: If a label on bread, for example, uses the term "enriched wheat flour," it doesn't mean the bread contains whole wheat flour. Whole wheat flour must be labeled "whole wheat." The U.S. Food and Drug Administration (FDA) requires that ingredients be listed in order of amount found in the food product, so if "whole wheat flour" isn't the first item on the label, the product is not mainly made from whole wheat. 

     According to the Harvard School of Public Health, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates like grains and from naturally occurring sugars (as opposed to added sugars). Complex carbohydrates provide calories, vitamins, minerals, and fiber. Here are some suggested serving sizes for foods high in good carbohydrates: 

            Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice 

            Fruits: 1 medium size piece of fruit, or 1/2 cup of chopped fruit, or 3/4 cup of fruit juice 

            Breads and cereals: 1 slice of whole grain bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas 

            Dairy: 1 cup of soy, skim or low fat milk 

To add more healthy carbs in your diet, try these ideas from the Harvard website: 

            *Eat cereals for breakfast. If you like hot cereals, try old-fashioned or steel-cut oats. Wheateana is another good choice. If you're a cold cereal person, look for one that lists whole wheat, oats, barley, or other grains first on the ingredient list. 

            *Use whole-grain breads for lunch or snacks. Check the label to make sure that whole wheat or other whole grain is the first ingredient listed. 

            *Try brown rice or grains like bulgur, wheat berries, millet, or hulled barley instead of potatoes. 

            *Use whole wheat pasta. 

     If you want to follow a low-carb diet, which is popular in various weight loss programs, try to include at least some fruits, vegetables, and whole-grain carbohydrates every day. They contain numerous vitamins, minerals, and other nutrients that are critical for good health. Some nutritionists recommend the South Beach Diet over Atkins because South Beach allows a wider variety and more frequent consumption of "good" carbs.

     Understanding the glycemic index may seem a little complicated at first, but its message is simple: Whenever possible, replace those processed grains and added sugars with whole grains and fresh fruits. A great searchable GI database maintained by the University of Sydney is available online at www.glycemicindex.com.

WATCH FOR INFO ABOUT OUR NEW MASSAGE THERAPISTS - COMING SOON!

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