Welcome to another episode of Mastering Life with Paul Lowe. Today Paul continues his H.O.W; Health, Other (Relationships), Wealth series. Tune- in to hear Paul, and today’s guest, Personal Trainer John Batterby, discuss the benefits of carbohydrates. Learn how to avoid the bad carbs, stick to the good carbs and discover how to carb-load in a healthy and fulfilling way.
Learn the role of carbohydrates in the body and the three macro-nutrients in everybody's diet. Carbohydrates come in various forms and can be found in a wide variety of foods. Carbs are the most vital food source for the body and are essential for a balanced diet, however, some carbs are better than others.
KEY TAKEAWAYS
Carbohydrates provide immediate fuel - Every cell in the human body needs glucose for fuel, especially your brain cells. Carbs provide fuel in the form of glucose, and in many forms. Simple carbs such as fructose, galactose, glucose and sucrose which are rapidly digested carbs and then, converted to fuel. These come from foods like fruit, vegetables and packaged foods that have ‘added sugar’
Carbohydrates that we store for energy, used later in the day - Your daily carb intake provides fuel for later use, in the form of glycogen. This form of carbohydrate plays an important role in keeping your energy levels up. Blood sugar levels should remain constant and as a result, the body converts glycogen to glucose when blood sugar levels dip.
Carbohydrates help to preserve your muscle - Getting enough carbs through your diet helps to increase the strength in your muscles. When immediate glucose is not available and stored carbs are depleted the body breaks down the protein the muscle fibres to convert to glucose in a process known as ‘gluconageniesis’
Carbohydrates for exercise performance - Your muscles store glycogen to maintain energy levels throughout an exercise. When you get moving and working your muscles glycogen feeds your muscles so that you can work out to your maximum potential.
Choosing healthy carbohydrates - Your body attempts to convert all carbs into glucose and therefore the type of carbohydrates you consume is vital to your health. Getting too many carbs from added sugars is very harmful. Attempt to get most of your carbs from fruit, vegetables and high-fibre foods. Try to reduce your added sugar intake to no more than 100 calories for women and 150 calories or less for men.
Good Carbohydrates:
Vegetables (all of them)
Whole fruits such as apples, bananas etc
Lentils, kidney beans, peas etc.
Nuts, almonds, walnuts etc.
Seeds, chia seeds, pumpkin seeds etc.
Wholegrains, quinoa or brown rice
Potatoes or sweet potatoes
Bad Carbohydrates:
Sugar-filled fizzy drinks such as cola and fruit juices etc.
White bread, pastries, cookies, cakes and ice cream
Candy and chocolates
French fries and potato chips
BEST MOMENTS
“Regardless of what type of sugar you ingest, your body turns it to glucose”
“When your immediate fuel needs are met, your body stores excess carbs called glycogen”
“Storing excess carbohydrates allow the body to maintain energy levels hours after consuming food”
“Getting glucose to form your muscle fibres is not the preferred way for the body to obtain glucose”
“Your muscles need the energy to keep them going”
VALUABLE RESOURCES
Speaking From Our HEARTS (Paul's Book): https://www.amazon.co.uk/Speaking-our-Hearts-Mastering-game/dp/1781332819
Emerging From The Forest (Paul's Book): Paul Lowe - ‘Emerging From The Forest’
http://www.paullowehearts.com/
ABOUT THE HOST
Something that’s never been attached to Paul is the label ‘normal’ – for which he is immensely proud. He definitely subscribes to being one of those mentioned – in the Steve Jobs quote:
“Here's to the crazy ones, the misfits, the rebels, the troublemakers, the round pegs in the square holes... the ones who see things differently -- they're not fond of rules... You can quote them, disagree with them, glorify or vilify them, but the only thing you can't do is ignore them because they change things... they push the human race forward, and while some may see them as the crazy ones, we see genius, because the ones who are crazy enough to think that they can change the world, are the ones who do.”
Paul Lowe is the founder of PaulLoweHEARTS – which has a three-fold purpose.
Firstly, to help you make the transition from Pain to Purpose; secondly, to get your inspirational messages and stories out into the world and thirdly, to support charitable organisations in their development & fund-raising.
We achieve this by:
Delivering our empowering Mindset For Success programmes
Sharing your true-life inspirational messages and stories through our Mastering Life Podcast and our Speaking From Our HEARTS book series
Utilising our significant charitable knowledge and experience.
Find Your Purpose – Make A Difference!
Paul is totally committed to his HEARTS brand vision (an acronym) of:
‘Helping Everyone Achieve Results Towards Success’.
He has a long and distinguished track-record of raising significant funds for a multitude of good causes; positively changing the lives of many disadvantaged children within the UK and globally – drawing on his colourful and wide-ranging life’s experiences to help others do the same and achieve success in the game of life.
“Remember – Mastering Life Starts, By Embracing Our HEARTS!”
CONTACT METHOD
E-mail: paul@paul-lowe.org
Web: www.PaulLoweHEARTS.com
Facebook: PaulLoweHEARTS
Twitter: @paullowehearts
Instagram: paullowehearts
YouTube: PaulLoweHEARTS
Mobile: +44 (0) 7958 042 155
ABOUT THE GUEST
John Batterby was the youngest serviceman to serve in the Falklands War. From a very early age, his ambition was to become a serviceman, following in the footsteps of his Grand-father. Joining as a chef in the Royal Navy, John become a clearance bomb disposal diver. He always had the support of his parents and after 25 years in the Navy and leaving as an NCO went to Spain to become a Personal Trainer.
Trainer John Facebook Page
