This article is an excerpt from Dr. Tindall’s book, Nutrition Made Simple.

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As with every other aspect of nutrition, one will hear so much about carbohydrates. From some sources, you will hear they are bad for you thus, consume minimal carbs in your diet. From others, you will come to learn that carbs are very healthy and to have lots of them. The fact is, carbs come in all kinds of foods from breads to pastas to veggies to simple sugars. As you’ll read below from this book excerpt, carbohydrates are a necessary part of the diet. We have added some additional tips in italics within the text.

What Portion of Carbohydrates Should I Use in My Diet? (45 to 55 percent)
Your diet should be high in complex carbohydrates rather than fat. Complex does not mean donuts, candy, soda, or similar foods. Starches such as grains, brown pastas, fruit, and vegetables should be emphasized. The average person should consume about 45-55 percent carbohydrates in his or her overall nutritional plan as a percent of the total daily caloric intake. Some individuals can consume up to 65 percent due to physical activity. [Of course, if you are planning for a competition in bodybuilding, your will wean carbohydrates down significantly as you approach competition day.]

While carbohydrates provide energy (4 calories per gram), the important point is what kind of carbohydrate to use in your menu plan. There are essentially three different types of carbohydrates:
(1) monosaccharide’s (glucose and fructose from fruits);
(2) disaccharides (table sugar); and
(3) polysaccharides (legumes, grains, nuts, and vegetables).

If you eat too much mono- or disaccharides at one time, the body’s insulin levels are spiked (increased) far greater than normal, resulting in a “crash” or drowsiness. I will discuss this in greater detail later in the “Glycemic Index” section. By eating complex carbohydrates throughout the day (polysaccharides), insulin levels are maintained and controlled, resulting in more sustained energy and increased ability to lose weight. Also, too much of any kind of carbohydrate results in fat storage, so it is necessary to eat complex carbohydrates in small amounts throughout the day for a specific total based on body weight (see table 2.5). It should be noted here that no RDA has yet been determined for carbohydrates, but based upon scientific research, I will offer some guidelines as to the amounts that should be eaten based on your activity level. Remember that 1 gram of carbs is equal to 4 calories.

Table 2.5. Carbohydrate Index – Requirements per day (grams).

Body Weight (lbs)	Training (hours per day)
	2	3	4	5	6	7
	Carbohydrate Requirements (grams per day)
88	200	300	400	500	600	700
110	300	400	500	600	700	800
132	400	500	600	700	800	900
154	500	600	700	800	900	1000
176	600	700	800	900	1000	1100
198	700	800	900	1000	1100	1200
220	800	900	1000	1100	1200	1300
242	900	1000	1100	1200	1300	1400
264	1000	1100	1200	1300	1400	1500

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Through digestion, carbohydrates are broken down into fructose, glucose, and galactose. These forms enter the intestinal cells, are transported by the portal vein to the liver, which then transforms them into glucose and releases them into the bloodstream. The primary function of glucose is to supply the body with energy. Certain tissues, such as red blood cells, can use only glucose and other simple carbohydrate forms for energy. Most parts of the brain also obtain energy only from simple carbohydrates unless the body contains almost none. This is a primary defect of limiting macronutrients, specifically carbohydrates such as in the Atkins diet. When the brain cannot obtain energy from glucose, it uses partial breakdown products of fat, called ketones, for energy.

Consequently, when you do not eat enough carbohydrates, fats don’t break down completely during metabolism, i.e., fat metabolism is hampered without the presence of adequate carbohydrates, hence the saying “fat burns in a carbohydrate flame” among nutritionists. When this happens, it is called ketosis and it disturbs the body’s normal acid-base balance, which leads to other health problems. A minimum of 50 to 100 grams of carbohydrates per day will ensure complete metabolism of fats, or that ketosis will be prevented. Too many carbohydrates will prevent metabolism (burning) of stored fats.

Tip: About 8 grams of carbohydrates are required to adequately burn 1 gram of fat.

As an example of the carbohydrate requirements listed in table 2.5, suppose an individual that weighs 176 pounds works out for one hour at golf, 1.5 hours lifting and 2.5 hours of golf technique work; a total of 5 hours. What are the carbohydrate requirements for this person? Simply read down the table to find the weight and across to find the number of hours’ exercise; the carbohydrate requirement is 900 grams. If an individual’s weight is between those listed, simply add, or subtract 50 grams of carbohydrates to or from the listed requirements. For example, suppose a person weighed 125 pounds or 155 pounds, the carbohydrate requirement would be 650 and 850 grams respectively. If intensity during exercise is lower, decrease this amount further.

Carbohydrate Fuel Use
Have you ever wondered why you get muscle burn? It’s caused by lactic acid build up. Why? When carbohydrates, i.e., the glucose manufactured in the body by their ingestion, break down into three carbon compounds, they follow one of two main routes depending on the amount of oxygen present in the muscle. When oxygen supply is limited in anaerobic conditions the three-carbon compounds accumulate in the muscle and is converted to lactic acid; no further ATP is directly formed. Activities that make this occur are sprinting and other short duration, high intensity exercises like weight lifting. The conversion of glucose to lactic acid is termed anaerobic glycolysis.

Carbohydrate is the only fuel that can be used for this—during the exercise, not afterward. If plenty of oxygen is available to the muscle, we have aerobic conditions; the exercises in this category would be of low to moderate intensity such as jogging or long-distance running or swimming.

Carbohydrate Timing
Because you may work out quite often, compete in half marathons and perform other types of competitive events or may wish to, such as a friend of mine who ran her first marathon last year, the timing of carbohydrates, regarding when to eat them, can be important. There are three periods when the timing of carbohydrate intake is essential for the best results in physical activities—pre-workout, workout, and post-workout carbohydrates. First, in the pre-workout meal, you should consume about 100 grams of complex carbohydrates. This should occur about 3 hours prior to the workout. Second, during the workout, drink a 5-10 percent carbohydrate beverage between sets. Third, consume a carbohydrate drink of some kind with glucose and fructose (about 22.5 grams) immediately following the workout. By following these three simple steps, you can keep your energy level up for exercise demands and cut recovery time in half because your muscles are kept filled with glycogen, which is converted into ATP. For the competitors among you, Appendix 1 discusses carbohydrate (‘carb’) loading.

Simple carbohydrates are used mainly during exercise and directly following exercise. The insulin spike is not obtained because of the depleted muscles and the need by the muscles for carbohydrates. The use of complex carbohydrates directly after a workout will reduce recovery time compared to the use of simple carbohydrates (see table 2.5 for requirements).

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2.12 Glycemic Index
The glycemic index is important in a diet. This index refers to the rate at which carbohydrates are broken down into glucose and released into the bloodstream. Think of your cells as tiny gas tanks; the gas in your cells is glucose. As an example, a simple sugar is broken down fast and causes a burst of energy for a short period. Also, carbohydrates that are not used are stored as fat somewhere on the body. In comparison, complex carbohydrates with a low glycemic index break down and release energy very slowly, causing a sustained energy level for longer periods without fat storage occurring. Therefore you should eliminate excess sugars from your diet. A soft drink is okay occasionally, but not several cans of soda or beer per day! Some of the foods that should be avoided and some that should be eaten are listed in table 2.7. [This table is available in the book, but not listed here due to a variety of factors.]

Why is the Glycemic Index Important?
The primary source of weight gain, other than lack of exercise, is sugar intake at the wrong time, and in too large a quantity. Yes, that cola, ice cream, or large plate of pasta you may be eating right now. Not all sugar is bad, but it should be eaten in moderation. Let’s explain it in lay terms. Because of the effects of sugar and other forms of carbohydrates on blood-sugar levels, we shall refer to insulin for illustration of this concept, which is a hormone produced by the beta cells of the pancreas, as the insulin level. This is because of the general appearance of the blood sugar level as it rises and falls in response to sugar intake and insulin release has a cyclic appearance.

Insulin increases the synthesis of glycogen in the liver and the movement of glucose from the bloodstream into body cells.
How is blood sugar level controlled? The pancreas works with the liver to perform this task. When you begin eating, the pancreas releases small amounts of insulin. When a lot of glucose (sugar in lay terms) enters the bloodstream, the pancreas releases more insulin. This insulin stimulates the liver to synthesize glycogen, the storage form of glucose, i.e., your ‘cell sugar’ in the body, and stimulates adipose (fat) cells, muscle cells, and other cells to increase glucose uptake. By triggering both glucose storage in the liver and glucose movement from the bloodstream into various types of cells, insulin keeps glucose from rising too high in the blood. If you have diabetes you understand how critical and important this is.

Bear with me as I attempt to explain the insulin level and glucagon secretion in lay terms. The insulin level is a representative norm for a diabetic or healthy individual who doesn’t eat too much sugar or large portions of carbohydrates at one time. Insulin levels typically fluctuate a little; this is often referred to as your blood-sugar level. By keeping these levels steady, it is almost impossible to gain weight or put fat on the body! And, you can do this if you don’t over eat carbohydrates and indulge in too many sweets.

Tip: Limit yourself to no more than 35 grams of carbohydrates per serving then, you can keep from spiking your insulin level.

Glucagon secretion, what is commonly referred to as the Glucagon Cycle and is the cycle in your body that is responsible for burning or metabolizing fat already stored on your body. Glucagon is a hormone made by the pancreas that stimulates the breakdown of glycogen in the liver into glucose, which increases blood glucose. When the correct types of food are eaten in combination, it works with insulin levels and both are in normal parameters to help you maintain a strong, healthy body that has less fat on it.

What happens when you eat a large portion of complex carbohydrates such as bread or pasta, or simple carbohydrates such as a coke, candy bar, or ice cream? The result is a spiked insulin level. For example, drinking a regular coke creates a spiked insulin level for about 2-4 hours or more, depending on the amount of carbohydrate or sugar intake. The effect can become more pronounced for persons 35 years old and older. Also, increased amounts of sugar usage will increase cholesterol in the blood. When the insulin level begins to fall, you will notice the ‘crash’ that is typically exhibited as drowsiness or sluggishness. You know, you’ve experienced it, that early morning crash you got from eating that cinnamon roll, donut, or sugar frosted corn flakes!

Eating large amounts of sugar or carbohydrates causes a double whammy. It will spike the insulin level and also cause an immediate depression of your fat burning metabolism, which makes it impossible, during the period of the spiked cycle, for your body to burn or metabolize stored fat. Thus, you’ll end up gaining unwanted pounds. Also, the intake of alcohol, since it is high in sugar, is even more exacerbated because the alcohol serves as the body’s immediate energy source leaving the sugar to be stored as fat as well.
Again, I am not implying that you cannot eat sugar. It’s okay to celebrate the birthday or have a nice dessert once or twice a week. But, if you’re drinking 3 to 5 cans of soda per day, reduce it to one can or so every 2 to 3 days [or further apart]. Besides, these kinds of foods have minimal nutritional value and do little for your overall health when eaten in larger portions, which is in addition to the effects discussed here. Use sugar as a reward for hard work. It is very appropriate to drink something such as grape juice (4 to 8 ounces), about 20 to 30 minutes prior to your workout. For those who wish a more detailed, technical description of this process, it is included, along with graphs for a visual effect in Appendix 2.

Tip: Eat complex carbohydrates in smaller meals throughout the day. This will lessen the chance of a spiked insulin level and allow more of your food and stored fat to be burned as energy, giving you the healthy body you desire and keep your insulin level down.

Now, you have a better understanding about why carbohydrates are an essential part of your diet. Go workout, have fun, and enjoy your new knowledge.

Perhaps you’re a mother of several children who has spent more time raising her kids and neglecting herself, putting family first, that you wish you were the younger healthier you. Or, maybe, you’re the guy to built his business and slowly became increasingly overweight over the years and out of shape putting the business first over your own needs. Let’s change that and get you going on the road to improvement.

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Regardless of what success story you see on the news, TV, with your friends or elsewhere, there is a commonality among them that all can learn from and achieve similar lifestyle goals. We want you to say “I did it.”

What did you do or want to do? Well, you want to get your body back! You want to live a healthier lifestyle, have more energy and look and feel great. When you were in your 20s and 30s you could eat and drink lots of things and likely were never bothered about weight gain and sagging midsections or butts. Now, you’re in your 40s or older and everything that used to be the old you seem to be gone. It does not need to be that way. What’s missing? Time has taken its toll, but now you’re going to make time and commitment work for you.

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No longer will you be the frumpy you or the guy with the sagging beer belly. You’re going to take your life back! How hard is it? It is not as difficult as you may fear, but it will take some effort. I want you to follow the eight principles below to become as much of the old you and even a new you, but with renewed vigor for the future, as you can. These principles are common to almost all success stories in health and fitness. Trust me, the rewards will be more than you imagine.

1. You are going to have a positive attitude. Attitude is everything! Let nothing stand in your way as you begin this quest. Sit down, make some mental notes of where you used to be and where you want to go. Do not let others dictate – this is for you. Stay the course and stay positive. Be positive in all you do and it will spill over into other areas of your life.

2. Change your lifestyle because you need to. Obviously the old one didn’t get you where you want to be, but it did get you to where you are now. It’s time for the proverbial engine overhaul as you take stock of where you are. You haven’t been exercising or eating well. Those are the first two things to change.

3. Be determined to stick it out. You must learn alternatives for everything. You’re on the road and need to eat out – choose wisely. The weather makes it unable for you to get to the gym to work out – workout in the home or office. Even if it’s not the caliber you want, it will keep you moving forward. Determine right now not to let anything – weather, schedule, etc. – keep you from your goal. Never become discouraged. Maybe you lost only ½ pound instead of 4; that progress, keep moving.

4. Develop a support system. Find workout friends at the gym, home, work, or social media. Tell them all about your goals. Believe it or not, they’ll help hold you accountable and cheer you on. Just stay away from dream killers and Indian crabs – they’re everywhere – avoid them at all costs. You may become stuck along the way, but we all do at some point. Find a way around the problem. Ask your friends; while the advice may not be perfect it may spur great ideas from you.

5. Start slowly. Do not try to totally change your diet or try to workout 8 hours per week in the gym. Starting too fast in the gym will result in great soreness and you will not want to go back. Both will be self-defeating. Start making daily nutrition changes, small ones that you can stay on top of. Eat a grilled chicken sandwich instead of a burger. Slice 100 calories there and 200 here. It adds up. For working out, if you have not been for some time, begin simply by walking and gradually increase your time and intensity – begin with only 2-3 times per week so that the necessary time can be fit in. As you do this, the changes will be small, but constant. And in a short period, you’ll be amazed at your progress. I help a friend recently and just small changes like this helped him lose 18 pounds in 10 weeks, adding small amounts of exercise here and there. It works; it always has.

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6. Never give up; be persistent. Winners Never Quit; Quitters Never Win (coined on team shirts at the University of Colorado where I worked for 10 years with Doc Kreis, Donnie Maib, and Dave Plettl). Make it your motto to. No matter what, those who have a success story ride out the difficult times. No setback is too small or large to overcome. Maybe you got sick and lost an entire week of exercise. It happens and while you may have gained a couple of pounds during that time, those who succeed get back in the saddle and keep going. Every day can bring new opportunities, whether they set you back or propel you forward, it’s part of the process. Thus, enjoy and look at any obstacle as a challenge, just as you would your workouts. Deal with it and forge ahead.

7. Listen to your body. Those who succeed become more aware of what their body is telling them. You’ll feel fat in areas you didn’t notice before, mostly because you’ve burned off a lot of the unwanted fat. More importantly, by feeling it, you’ll do something about it. Instead of eating that hot and sloppy burger, you’ll become more conscious of what’s going into your body and thus, make better choices. These choices will help you lose pound after pound – all because you’re now listening to your body and what it tells you.

8. By involving the others steps above, which are quite natural, the entire process helps to encourage and promote better self-motivation. Developing that positive attitude from the beginning will flow into all the other steps, helping you to improve your lifestyle one day at a time. The more motivated you become, the less you rely on others, including your support group, you just do it!

What are you waiting for? Start today and enjoy a happier, healthier, less stressed you.

Following are some tips to help you begin:
1. First, set a basic nutrition decision making process. Choose to eat more veggies, the proper portion size, and more vegetables. There’s an article about this on our website. For the nitty gritty, set a breakfast time and routine. This should include foods you enjoy, but are healthy. For example, for breakfast you could have a couple of egg whites on whole wheat toast, protein drink, fruit juice (4 ounces), etc. But, you need to begin your day with breakfast to initially boost your metabolism. For lunch try a tuna sandwich, turkey, cheese, or peanut butter. So many choice – select a healthy one you like. Then, for dinner the choices also are endless; a nice salad topped with beans, nuts, or avocado, broiled fish and green beans, broccoli, and a pork chop (trimmed), etc.

2. Plan a workout time and an initial 2-3 days only as a starting point. Choose simple exercises that make it more enjoyable for you. But, do something different each time, i.e., choose to work a different body part, different cardio exercise, etc. Next, choose a set time, preferably the same time, for each workout day – this helps to develop routine and habit, like so many other things you do. Don’t worry, as you continue, you’ll learn to enjoy the challenge of working out and begin to push yourself more. It’s a natural process and will become part of your lifestyle.

3. Do not go haphazardly to the gym and wander around from machine to machine. Get a trainer to help you if you need to and use a workout program, checking each exercise off and keeping track of the weight lifted, time spent for exercise and rest, total time in gym, etc. Following a stricter regimen will help you stick with it and minimize time spent in the gym. Try the ‘my workout’ section of the website where we professionally develop a 4-week program just for you based on your needs. They are not canned and will change for every program as you progress.

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4. Stay away from you biggest food temptations. Perhaps you enjoy, beer, wine, chocolate, ice cream, cookies, donuts, etc. You can have them, but only as a reward for you hard effort. Thus, choose one that you really like and have it on the weekend. Really savor it as you think about how you’re getting rid of that sagging butt or beer belly. The key is moderation.

5. Finally, think about what you’d really like to do, i.e., why you want to have a new you. Maybe it’s to show you midsection again with a midriff shirt and low cut pants or for the guy, it’s to wear that muscle shirt and slacks that currently don’t fit. Work toward that goal, don’t stop, keep pushing forward.

Congratulations. Now, you can truly say, “I did it!”

Nutrition is not just about vitamins and supplements—it also includes fiber and healthy fats. Thus, now is a perfect time to learn simple ways to help your whole family eat healthier. First, let’s talk about fats. Dr. Tindall in his Nutrition Made Simple book has a list of good and bad fats. Let’s talk about some foods that contain good fats.

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Not all fats are bad, despite fat sometimes being a dirty word. What you want to focus on is foods that contain either monounsaturated or polyunsaturated fats, which are important for your brain and heart functions. The key is to limit foods with trans fats, which increase your risk for heart disease. Thus, some good sources of healthy fats include olive oil, nuts, seeds, certain types of fish, and avocados.

Avocados are not only full of healthy fats, but there are so many recipes you can use them in. As an example, they are commonly added to the tops of salads, put in dips, or even added to a smoothie.

Examples of eating healthy with good fats:
• Add fish with healthy fats to your nutritional menu such as tuna or salmon about twice per week;
• Use nuts or seeds as a topping (almonds, walnuts, or pumpkin seeds) on soups, salads, or meat;
• Swap processed oils (like soybean oil) for oils that are cold-pressed, like extra-virgin olive oil or sesame oil; you can also get cold processed canola oil – stay away from processed oils; and
• As above, top your salads or lean meats with sliced avocado, or add some to your smoothie.

Moderation in eating, as well as exercise is the key. Balance is what you seek and good nutrition is all about balance. This means that you need to balance nutritional ingredients as well. One of the most important to balance and limit is salt, i.e., sodium. Sodium can increase blood pressure, which raises the risk for heart disease and stroke. The recommended amount is about 2,300 mg or, about one teaspoon of salt.

Limit sodium by:
• While dining out, ask for dressings and sauces on the side;
• Look for products at the grocery store that say ‘low sodium’ on the label;
• Try to prepare you food fresh when you can. Avoid processed and prepackaged food, which can be full of hidden sodium. This list is endless – pizza, deli meats, bread and many more; and
• Try using spices, lemon juice, or herbs to your meals in lieu of salt

Another healthy eating tip for April is to increase your fiber consumption. This will help you stay more regular, as well as feeling fuller longer. Additionally, fiber helps control blood sugar, as well as lower cholesterol levels. There are many sources and you should be able to find a couple that you enjoy such as vegetables, fresh fruits, whole, grains, beans and peas (legumes). and others.

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How to increase your fiber:
• Add beans or peas to your salad to add fiber, texture, and flavor – about ½ cup.
• Keep some raw veggies sliced and in containers for quick snacks – celery, cabbage, …;
• Begin the day right with breakfast – high fiber, whole grain – sprinkle on some nuts; and
• Do not overcook your vegetables – steaming is better than boiling or use ‘flash frozen’ from the store.

Add color to your foods with Veggies

Veggies, like red or green bell pepper are higher in vitamin C content than an orange on a volume basis. Add some to spruce up the color of your dish. Also, add oranges, leafy-green veggies, herbs, and tomatoes to add even more color. But, they don’t just add color, they add vitamins, minerals, and fiber.

Examples of veggie additions to food:
• Add diced vegetables such as broccoli, green pepper, herbs, or onions to stews and omelets to boost color and nutrients;
• Use tomatoes to make a red sauce and spice it up with fresh spices and herbs to add to your food; or
• Sprinkle fresh herbs over your pasta (preferably whole wheat) or salad.

For the chip-a-holics among you, replace your salty, fried chips with dried fruit, nuts, cherries, berries, or another healthier snack.

With a little planning, it’s not difficult to change to a more healthy nutritional menu.

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There is a total of 8 exercises in this home/office workout. As you may imagine, squats work the large leg muscles and thus, burn lots of calories and are great for building nice legs and a killer butt. The jump-split squats will burn your legs and then some. Russian twists and crunches will target the abs and lifts target your lower abs. The initial exercise, mountain climbers and squat jumps will both get your heart pounding. These two exercises will also strengthen your core muscles, as well as quads and hamstrings.
The goal is to burn baby, burn. Therefore, you will be working your muscles hard and fast; both burning calories and lean muscle. To do this proper will require going from one exercise immediately into the other without resting. The rest is at the end of the 8th exercise – this will force your muscles to respond, as well as build your cardio endurance.

Required equipment: a basic flat bench and if you desire, a gym mat for the crunches. If you do not have a flat bench, substitute one-legged squats in lieu of the double-leg straddle.

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Performance: You must complete all the exercises in order below without resting between each exercise. Proceed immediately from one exercise to the next and rest 1.5-2 minutes after the final exercise (crunches). Completing all 8 exercises as prescribed is one full set. Once rested, complete the next set. The recommended number of sets is based on anticipated skill level. Thus, beginners should do 2-3 sets; intermediate fitness buffs 3-4 sets, and advanced-level fitness participants should complete 4-5, preferably 5, sets.

Exercises:
1. 40 Mountain Climbers
2. 30 Sumo Squats
3. 8 Jump-split Squats
4. 35 Russian Twists
5. 12 Squat Jumps
6. 10 Double-leg Straddle
7. 50 Calf Raises
8. 40 Crunches

About half-way through the first set, i.e., 4th or 5th exercise, you’ll realize that because the workout is non-stop it’s also high intensity and commonly referred to as high-intensity interval training. No one said getting that killer butt, abs, and legs was going to be easy. Depending on your level of fitness, the workout will take between 20-40 minutes’ total time.

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You’ll also notice that the workout includes not only basic strength movement, but athletic movements in the form of plyometrics – what athletic coaching professionals call lower-body explosives. These explosive-type exercises are the best way to burn fat and calories in a hurry. In fact, you’ll be burning calories due to elevated metabolism, at least 2-2.5 hours after the workout.

Exercise Workout Progression:
1. Squats
2. Jump-split Squats
3. Alternating Forward Chopping Lunges
4. Jumping Hammer Lunges
5. Reverse Curtsy to Glute / Leg Raise
6. Reverse Curtsy to Glute / Leg Raise (both sides)
7. Sumo Squat Jumps
8. Angry Sumo Walks
9. Lunge to Single Leg Russian Deadlift (RDL)
10. Lunge to Single Leg RDL (both sides)
11. Figure 4 Glute Bridges
12. Figure 4 Glute Bridges (both sides)

So, go burn those calories on that next snow day or work from home day. The important thing is to have fun and really, the time for beaches and that summer beach body is just around the corner.