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7 Carb Myths You Should Know

7 Carb Myths You Should Know

Oh, carbs. Love ’em or hate ’em…  who are we kidding? You love ’em. We all do. But are they good or bad for you? Well, it’s complicated.

With so much conflicting information out there, it’s hard to know what’s what. What was good has become evil and what was evil has become good in a dietary sense, and round and round we go.

Here are a few myths about carbs explained to help you navigate the nutritional seas.

1. Cereal is a heart-healthy breakfast

Cereal is a staple in what we we think of as “a balanced breakfast” because it’s “light”. But it’s composed of highly processed carbohydrates for easy eating, which are just as easily broken down to sugar in our bodies.

Some brands try to offset this fact by adding “oat clusters” or nuts, but they’re usually coated in some form of sugar. How did you think the clusters clustered?

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All those simple carbs and sugars can actually do damage to your heart according to the Cleveland Clinic.

2. Grains and legumes should be the base of a “healthy” diet

Remember the classic Food Guide Pyramid from the USDA? The one with grains and legumes dominating all along the bottom of the image? It’s out of date! The USDA Food Pyramid has been replaced by MyPlate.gov, a more comprehensive and vegetable heavy approach to eating a balanced meal.

Guess what you should actually be eating most of? Veggies of course!

3. Granola bars are a “healthy” option

Candy bars are bad and granola bars are good, right? Not so, I’m afraid.

Granola bars are compact little blocks of processed carbohydrates. Even if they’re composed of more slowly broken down grains like whole oats, (most aren’t) they’re held together by sweeteners from corn syrup to honey.

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You’re better off snacking on some raw nuts or maybe an avocado, both of which have sustaining healthy fats to hold you over and won’t spike your blood sugar.

4. Exercise is more important than watching carbs

Let’s face it, we all hate cutting carbs. They’re so comforting and delicious.

If you’re trying to loose weight, or just be healthier, they really are one of the first things that should be reduced. Some people exercise more rather that eat fewer carbs. Anything not to cut back!

But according to this article from the British Journal of Sports Medicine, that’s not the best method. Over the past 30 years, obesity has reached new highs. While our physical activity levels haven’t reduced much, our carbohydrate and sugar intake has increased considerably.

Some people even manage to maintain a healthy weight by exercising more, but the strain on the system from all that exertion as well as the inflammation caused in the body from eating too many carbs and sugars can put seemingly fit people at risk for hypertension, non-alcoholic fatty liver disease and heart disease.

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5. Fruit has “healthy carbs” so you can eat as much as you want

You may think that “eating clean” means loading up on a big, fresh fruit salad first thing in the morning to get yourself started on the right foot. Not so fast.

Simple carbohydrates, be they the much-feared high fructose corn syrup, or regular old fructose occurring naturally in most fruit, will burn up quicker than a phoenix in the California hills.

This will spike your blood sugar and bring you crashing down just as if you ate a couple doughnuts. Not to say fruit is bad. Just that there’s always too much of even a good thing.

For a better start, have a protein based breakfast like an egg or some chia pudding with green veggies.

6. Gluten is the cause

Celiac disease is very real, and those who have it should absolutely avoid gluten. But for those who seem to experience gastrointestinal issues when eating glutenous grains and are not celiac, you could be misdiagnosing yourself as “gluten sensitive”.

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Recent studies have been pointing to the more likely possibility of a sensitivity to fructans, a carbohydrate found in some glutinous grains, garlic, artichokes and some fruits. There’s also evidence pointing to sensitivity to the lactose in some dairy products and galactans, which are found in some legumes.

It might be more complicated than simply a sensitivity to gluten. The particular details of this sensitivity are outlined in the diet movement known as FODMAPs. Read more about it here.

7. All carbs are the enemy

There are carbs in almost every food, even vegetables! Complex carbohydrates in grains and starchy veggies have health benefits and nutrients too.

A wide variety of foods consisting of mostly whole, low sugar options is ideal. Just do a little research into what carbs are better for you. (Spoiler alert, white bread and sugar will be on the naughty list). But you can enjoy whole grain or grain-free baked goods as occasional treats, even if you’re living a low carb lifestyle.

Variety makes life interesting. And who wants to live an uninteresting life? Happy conscious baking!

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Hannah Glenn

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Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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