The Difference Between Simple and Complex Carbs

almondA healthy diet is important to maintain proper health and to improve our overall well-being not only for today but for years to come. One part of a wholesome diet is carbohydrates. But so many people are confused as to what a “good” carb is and what a “bad” carb is. Keep reading now to learn the difference...

The purpose of carbohydrates is to provide fuel for the body. Without fuel we couldn’t move around without being tired. Some people seem to have a natural “high” but they are most likely using their carbohydrates more effectively than the rest of us.

Carbohydrates are broken down in the body into smaller substances such as glucose. These sugars are transported to the cells to be used as energy for the entire body. Adequate sources of energy mean that you are able to exercise longer, avoid hunger longer, burn fat more efficiently in the body and an entire host of other functions. Maintaining a level blood sugar level also helps prevent diabetes.

Simple Carbs:
So, here’s the down and dirty on the foods we eat. All of them are not created equal. Simple carbohydrates are used as a source of energy when you need a quick boost. But, be careful. When that quick energy boost is gone, you will begin to slow down. This is like a racing car that uses nitrous oxide to add extra power. It is not mean to be long-lived. As your body slows down, you will begin to crave more quick carbs like the ones we are about to mention and that begins a vicious cycle that can wreck your body’s metabolism. Here are some examples of simple carbs: candy, sugar, honey, processed sweet snacks, soft drinks and syrup. We all love these things, but as far as an effective fuel source for the body goes, they don’t win top marks.

Complex Carbohydrates
The body works best when it has a steady energy state all day. You can last longer and get your hectic day underway and end it with some energy left. These cabohydrates are the mainstay of the body. They contain fiber making them harder for the body to digest, and more energy is used when they are digested. So, you feel full longer; one way to lose weight – keeping food off your mind. Here are some examples of complex carbs: whole grains, green vegetables, beans, legumes and nuts. Eating one or some of these at each meal will fill you up and also provide more energy. As an added bonus, the fiber will remove a measure of fat from the meal you are eating so it doesn’t settle in your body.

If you're looking to start a weight loss program choosing the right diet is key. As part of our program, we create a custom meal plan for you to follow online using our EZDietPlanner & Fitness Tracker™. To schedule a FREE Weight Control Evaluation, give our office a call.


Cholesterol: Making Sense of the Numbers

blood_testCholesterol is a naturally-occurring compound in the body. It is manufactured by the liver and is important in the the manufacturing of certain hormones and for maintaining the integrity of our cellular membranes.

While cholesterol is needed, it's not always beneficial in the form that we introduce in our body from food. Ideally, we want to increase the good cholesterol and lower the bad. But how much of each is ideal or acceptable?

Keep reading now as I explain what each number stands for and why it's important to keep them in check.

Here are the three types of numbers that figure into your total cholesterol number.

LDL – this stands for “low density lipoprotein.” This form of cholesterol is termed the “bad” type. It is a sticky form that mostly comes from food. Because it is sticky it attaches to blood vessel walls, narrowing the opening through which blood has to pass. This leads to an increase in blood pressure. Numbers: <= 100 is optimal, 100-129 is near optimal, 130-159 is borderline high, 160-189 is high.

HDL – this stands for “high density lipoprotein.” This is the “good” form of cholesterol. It protects the heart against heart disease by keeping the vessel walls clean, preventing LDL plaque from sticking. When it can’t clog up the vessels, there is less chance of developing high blood pressure, vascular disease and stroke. Numbers: < 40 or 50 is low, > 70 is optimal.

Triglycerides – these are not technically a type of cholesterol. Actually they are a type of fat that exists in our food and thus enters our bodies when we eat it. They contribute to the level of unhealthy fats in the body and help the LDL. Their presence has been linked to coronary artery disease. They work with LDL cholesterol to increase the incidence of embolisms that lead to strokes and heart attacks. Therefore it is important to keep an eye on them. Numbers: < 150 is normal level, 150-199 is borderline high, 200-499 is high.

All three numbers figure into your total cholesterol number. It is recommended that the total number be no more than 200 for all three with the HDL being high and the other two being as low as possible.

So, what are your cholesterol numbers?

If you haven't had your cholesterol levels checked in a while or if your "bad" cholesterol number is high, give our office a call to schedule a consultation. High cholesterol can be helped with a heart healthy diet and if necessary medication.


Jump Start Your Fall Wellness Plan With Cleanse21™

01EatSmart_DetoxModern life is filled with tons of conveniences. There's fast food, medicines, and all kinds of products to make you look and feel better.

The problem with these items is most are filled with unnatural chemicals that can build up in your body making it operate less efficiently, just like gunk building up in your car's engine.
Instead of letting these chemicals slow you down, flush them out by detoxifying your body with the Cleanse21™ Therapeutic Detox.


There are many different ways to clear chemicals out of your body, from drinking extra water, to fasting or juice dieting, to simply taking an herbal supplement. While all these products detox your body, they don't necessarily do the same thing. For instance, one product may be designed to remove toxins from your intestine, while another works on your liver.

Many experts believe that a detox diet can help rid the body of toxin build up. the Body Focus Cleanse21™ Therapeutic Detox, combines real foods with nutritional supplements to help cleanse your system of toxins while reducing body fat and restoring nutritional balance. That's right, no chemical laxatives or starvation diets with this program. Simply choose from our dietician developed fruit, vegetable or lean meat detox plans, which can all be easily accessed from our online EZDietPlannner & FitnessTracker™, and your ready to begin.

As your detoxification phase ends you will transition into an Eat Smart, Stay Fit Program assigned by your doctor. This phase is designed to help restore the "energy in, energy out" balance through establishing new fitness and food choice habits, including what foods are best to incorporate into your eating program based on your overall health needs. The Eat Smart Meal Plans introduce you to new foods to replace foods that may be unhealthy choices. Additionally, your doctor will design a Stay Fit Exercise & Activity Plan that you can incorporate into your daily routine to help increase the calories per day you burn thus further reducing body fat while increasing muscle tone.We also encourage relaxation techniques and provide you with daily positive affirmations to help focus your mind and body so you can better achieve your goals.

The last phase of this detox program is to restore balance of the nutrients that are essential for your body to function. Again, your doctor as you health coach, will provide you with recommendations on which of The Body Focus Essentails nutrtional supplements can help you acheive this goal.

Now keep in mind, flushing out the toxins from your body isn't really going to help if you simply replace them again with new ones. That's why we recommend eating fresh, non-processed organic foods as much as possible and repeating a therapeutic detox every 4 months to keep your body clean and functioning at its optimal level.

Remember, an ounce of prevention is worth a pound of cure.

For up-to-date information on how to look and feel your best at every age,
click here now to register for the monthly blog radio show: Body Focus™ Health Talk with Dr. Steven Nelligar.


How to Overcome a Weight-Loss Plateau

woman_with_scaleAs a nation, more and more people today are trying to get healthier. For many, that includes lowering their body weight. But, it’s not easy and you can encounter plateaus on the way.

Why Plateaus Occur...
The body is a machine. You feed it and it uses that fuel to go about its daily processes. When given the right foods, it will burn fat stores for energy. More energy out and less food intake equals a lower body weight for you.

When you first begin an exercise or dieting program, there is a caloric deficit because you are changing something. Either there is a decrease in food intake or you have a greater calorie output through exercise. In response to exercise, the body burns more calories because you are doing something new with it. The muscles are confused and need to catch up. This is good. Over time, however, the body can get used to the routine. If you are exercising, you may notice that you are no longer huffing and puffing when you perform a certain exercise. The body is predicting your routine and getting bored. It only burns the minimum calories needed which means that you are not getting as much of a benefit as you once were resulting in a plateau in your weight loss.

Here are some suggestions on how to to break through a weight loss plateau.

Change your fitness routine – Physical trainers recommend changing your fitness routine every four to six weeks. You don’t have to change your entire routine, just add to it. If you are doing only cardio workouts, add some weight training to break it up and confuse those muscles into burning more fat.

Check your diet – As we get more confident in our eating habits, sometimes we relax them. The portion size may be creeping up or we are eating out more. Use a food diary to see what changes, if any, have occurred that could be adding more calories to your day.

Supplementation – It may be time to boost your results with some supplements. Check with your doctor to see which would be helpful for metabolism or appetite suppression.

Plateaus occur in just about everyone’s weight-loss journey at one time or another.but they don’t have to derail your program. Learn to recognize them and jump off as soon as you encounter them.

Fun Summer Workouts For The Whole Family

family_in_a_poolSummertime is all about feeling the sun on your face and getting some fresh air. But, many people stay inside and miss out on what nature has to offer. Here are some fun ways that you and the family can get out there and get healthy.

Even better than enjoying a summer day is enjoying it with someone else. As parents we try to send the kids outside but may not go out ourselves. The sun is for everyone and you can have even more fun outdoors. Create a family activity day at least once a week. This is the time when all of the family spends time together sharing a fun activity outdoors. The name of the game is injecting some physical activity into your day.

Let everyone choose a fun activity that they like. Place them on a list. Each time you have an activity day, take one suggestion from the list. But, what activities can you do as a family that will be rewarding physically and mentally?

Here are some summer workouts that you can begin with.

Swimming – You don’t even have to have your own pool. If there is a neighborhood pool or one at the gym, use it. Doing laps is an easy way to gain muscle tone all over your body while you have fun. Take a water aerobics class as a family. There is no shock to your joints so it benefits both young and old alike. Parents can finally keep up with their kids.

Bicycling – If everyone doesn’t know how to ride a bike, this is the perfect time to learn. Bike riding builds up the leg muscles and also your cardiovascular fitness. You can ride and talk about your day. Go to the park and have a leisurely ride.

Basketball – All you need for this is a hoop and a ball. Have a family pick-up game after dinner or after work. You can divide into teams and play for points. Even better, play games to see who has to do the most chores that week.

Hiking – Explore your outside world with your family. Even though you are having fun and exploring, you are burning tons of calories on a hike. And, you get to learn about nature. Combine it with a camping trip for a fun weekend getaway.

Backyard games – One of the often neglected parts of the house is the back yard. Act like a kid again. Play kickball, volleyball, soccer, flag football and many other games that will make you sweat and give you great memories to hold on to.

There are lots of activities that the family can do this summer to gain fitness and have some fun. Start with those above and add to the list.


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Body Focus System Weight Loss Success

I'm a 40 something year old guy that over the last 10 years has slowly but surely gained weight. I have never been the type of guy to diet, but after having to go for sleep apnea testing, starting medication to control my high blood pressure, and being 40 pounds overweight, found it was time to do something.

I went to a Body Focus System seminar to hear what they had to say and I was surprised. The Detox is what really got my attention. I had always wanted to try a detox, but did not like the thought of having only liquids or having to drink some crazy mixture that tasted like who knows what.

I decided to sign up and give this "diet" a try. I cannot tell you how happy I am that I did! Let me first tell you about the detox. I started with the fruit detox in August and from the first day there was more to eat than I ever expected. I always assumed a diet would be about eating food you don't like and trying to forget about how hungry you are. With the detox, there were days that I was eating a snack before I was even hungry. I lost over 7 pounds during the detox eating fruits that I like and not feeling hungry at all.

Read More

Alex D. / Columbia NJ

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