As your Personal Trainer in Alpharetta I am constantly getting asked questions about diet and nutrition. Your diet plays a vital role in how your body functions and performs, which is why you need to be very aware of what you put into it. So here I am to break down the confusion between Carbs and Sugars.
 
Carbohydrates are one of three basic macronutrients needed to sustain life (the other two are proteins and fats). They are found in a wide range of foods that bring a variety of other important nutrients to the diet, such as vitamins and minerals, phytochemicals, antioxidants, and dietary fiber. Fruits, vegetables, grain foods, and many dairy products naturally contain carbohydrates in varying amounts, including sugars, which are a type of carbohydrate that can add taste appeal to a nutritious diet.
Carbohydrates, often referred to as are your body's primary energy source, and they're a crucial part of any healthy diet. Carbs should never be avoided, but it is important to understand that not all carbs are alike.
 
As any Personal Trainer in Alpharetta will tell you, there are two types of carbohydrates. Carbohydrates can be either simple (nicknamed "bad") or complex (nicknamed "good") based on their chemical makeup and what your body does with them.
Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use.

Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. The higher in sugar and lower in fiber, the worse the carbohydrate is for you — remember those leading indicators when trying to figure out if a carbohydrate is good or bad.

​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.
Simple carbohydrates to limit in your diet include:

• 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

 
 
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.
 
Picking complex carbohydrates over simple carbohydrates is a matter of making some simple substitutions when it comes to your meals. "Have brown rice instead of white rice, have whole-wheat pasta instead of plain white pasta,"
 
These simple changes in your diet can make a world of difference in your overall health and wellness. By eating more Complex Carbs over Simple carbs you not only will drop your blood sugar, lower cholesterol, but it will even help you lose those stubborn last few pounds.
 
If you have any more questions about your diet or ways to increase your wellness reach out to your Personal Trainer in Alpharetta or any of our other AMAZING staff here at Thrive Health Systems! We are here to help 770-667-0099

So have you just started your fitness journey, maybe taken the plunge and hired a Personal Trainer? That’s great you’re half way there!

But any Personal Trainer will tell you, that not only do you have to exercise, but diet is key to reaching your goals! So as a Personal Trainer in Alpharetta, I am going to provide you with the tools so that Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 4 simple rules for successful meal prep!

For many people, meal prep has proven to be the key to reaching their fitness goals. When someone finally gets the hang of it, their results almost invariably go through the roof. Afterward, they'll often talk about it like it's the simplest thing in the world.

​Unfortunately, the whole process can prove overwhelming to the inexperienced and even be quite a hassle for veterans. Not only can a week's worth of meal prep eat up an entire afternoon, but if done wrong, it can turn you off from the idea completely, leaving you scavenging for fast food on the reg.
Successful meal prepping revolves around having a plan. This is crucial. Try winging it on the fly and you'll likely end up with mismanaged macros, forgotten veggies, or, worse, foodborne illness. Before you even set foot in the kitchen, commit these four meal-prep rules to memory!

1. Pick Your Day Ahead of Time-Meal-Prep Sunday is a holiday widely observed in the fitness community Monday. Why? Prepping on the Sabbath doesn't interfere with your Friday and Saturday plans, and its close enough to the start of the week to (hopefully) prevent having funky-smelling food by Thursday. However, depending on how many meals you're making, doing all the prep on a single day can add up to quite a bit of food and time. Plus, depending on your protein of choice and preferred cooking method, you may still end up as that guy or gal in the office known for their stinky lunches. News flash: Meal prep is only going to last if it feels manageable to you. If Sunday doesn't work, split meal prep into two days. This will cut down on the session length and definitely preserve the quality of your food. Sunday and Wednesday is usually a good pair, but find any two days that work best for you.
2. Know Your Number-Don't even think about meal prepping until you know exactly how much you're shooting for in terms of number of meals and what those meals are made of.

Meals: Determine the number of meals and number of days you will be preparing at one time. Some people find that preparing only their lunch for each day of the week is sufficient, because they're able to eat breakfast and dinner at home. Others have more success packing multiple daily meals for the entire week—or even all of their meals. Regardless of where you fall on the meal-prepping spectrum, choose a spot that sets you up for success and plan accordingly.

1. Stick With Staple Items-I am a huge advocate for including variety within your meals during the week. However, with that being said, spending time crafting gourmet concoctions such as creme brulee French toast or bacon-wrapped scallops in bulk may keep you in the kitchen for much longer than you anticipated. Plus, as a rule, the fancier something is, the worse it tastes when it has been sitting around for a few days in Tupperware. Save the decadence for a fresh meal. When you're prepping, focus on choosing easy-to-cook, bulk-packaged foods that store well. My recommendations: Mix and match from these categories and go to town:
2. Chicken breast, lean ground beef, pork tenderloin, flank steak, lean organic lunch meat (turkey breast, ham, or roast beef)
3. : Oats, quinoa, couscous, brown rice, wild rice, whole-grain tortillas and bread

Healthy fats: Almonds, walnuts, pecans, pistachios, pumpkin seeds, peanut butter, almond butter, olive oil and coconut oil

1. Go Grocery Shopping-Grocery shopping might seem obvious, but beginning your meal prep with the remnants hanging out in your fridge and pantry is never a good idea. Sure, you might get a meal or two that way, but in the end, you'll either run out of food or become forced to use your protein-powder stash as reinforcements—for nearly every meal. That gets expensive fast. Once you know your numbers make sure you have everything to meet them. If you're one of those lucky people with a chest freezer, you may be able to plan weeks ahead of time. If not, make a weekly or biweekly trip part of your prep routine. Not only will it help you efficiently navigate the store, but it will also help you save money and avoid food waste.

For more tips and tricks on how to meal prep, or to consult with a Personal Trainer in Alpharetta contact Thrive Health Systems, we are here to help you reach your best!
770-667-0099 4914 Atlanta Highway, Alpharetta, Ga 30004.