My body is the type that happens to look better when I omit carbs. When I walk by a loaf of bread, I gain a pound.

You can always tell when I’m having a “no carb” day though because I’m on edge! I might physically look better, but on the inside I’m a crabby, lightheaded, jittery mess!

This sent me on the hunt for the proper balance of carbohydrates that will keep me slim, yet functioning happily.

But first, I had to understand…

What are carbohydrates and how do they work?

Carbohydrates are a type of macronutrient that we consume in a variety of different products.

There are three different types of carbs; Fiber (the good stuff that keeps feeling fuller and takes longer to digest), Starch (my booty is not a fan of this kind) and Sugar.

Now, there are three main types of sugar, too: Fructose – from fruit; Sucrose – a.k.a. table sugar (my booty isn’t a fan here, either!); and lactose – from milk.

Often times carbs occur naturally, like in our grains, milk, nuts, seeds, legumes, veggies and fruit. Other carbohydrates are added to our food and beverages in the forms of starch and sugar by food manufactures.

Our bodies use carbohydrates as its main energy source. When we digest high amounts of carbs, our bodies turn most of it into glucose (sugar). Our bloodstream transports the glucose throughout our bodies.

When our body detects a rise in our blood sugar (glucose) levels, then our pancreas starts to produce the hormone insulin to help moderate the glucose level. The insulin absorbs the glucose and transports it out of our blood stream. The glucose is then either used as energy or is stored, either as fat or as glycogen in your muscles.

It’s important to note that our bodies can only store half a day’s worth of glucose.

What are “net carbs” and what is a “glycemic index”?

The Food and Drug Administration does not regulate these two terms, so there’s no proper definition for them. But here is what most diet plans and doctors mean when they refer to them.

Carbohydrates that are not absorbed into our blood stream are fiber and sugar alcohol (Splenda is an example of a sugar alcohol). When figuring out products “net carbs” you would subtract the fiber and sugar alcohol from the total carb amount. This remaining number is your “net carb”, giving you an idea of the number of carbs that would increase your blood sugar level.

The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. A GI value of 55 and below is low, 56 to 69 is medium and 70 and above is high. The health benefits of a low GI diet include weight loss, maintaining weight, prevention of cardiovascular disease and prevention of type 2 diabetes.

Most (but not all) naturally occurring carbs are on the low glycemic index side. Higher GI produce you might consider avoiding while dieting include: potatoes, parsinps, pumpkin, watermelons, and dates.

Any questions or anything to add, class? Share with us in the comments below!

 I am a self-proclaimed tea addict, averaging two to four mugs of the stuff a day. From green to black, and a few herbals in between, my loose leaf tea purveyor has come to know me by name!

Being a tea addict is undoubtedly a good thing because, quite frankly, the stuff is amazing! But the superstar of all tea is Matcha Green Tea.

What is matcha green tea powder?

It’s a premium tea powder which is unique to Japan, used for brewed beverages and recipes. It is renowned for its numerous health benefits, including it’s richness in nutrients, antioxidants and the wonder that is chlorophyll (not bora-phyll!)

The benefits associated with consuming matcha are due in large part to the fact that the whole leaf is ingested, as opposed to just the brewed water. By comparison, nutritionally and in terms of antioxidants, drinking one cup of matcha tea is equivalent to drinking ten cups of the brewed stuff.

Matcha is known for delivering sustained energy because when the amino acid L-theanine, a known relaxant, is combined with caffeine, this drink gives users a sustained calm alertness, as opposed to the buzz characterized by coffee.

Since I discovered this powder I have used it in many applications from cheesecake to a savory salmon sauce. But the way – matcha finds its way into my life the most through my morning almond milk latte.

Every morning after my daily lemon juice shot, I make myself this smooth and silky sipper. Its full of antioxidants, to battle all the free-radicals I will likely be exposed to during the day. And it provides me sustained energy, needed in this frenetic world in which we live.

I sweeten my almost milk matcha latte with coconut sugar, as matcha needs some form of sweetness since the natural flavor is bit bitter. Once enhanced, the flavor becomes palatable and the result is a drink that cannot be described in words – only sounds! Mmmmmm!

Almond Milk Matcha Latte

Makes 1

• 1 ¼ cup vanilla flavored almond milk, warmed
• ½ cup hot water
• 1 tsp matcha green tea powder
• 2 tsp coconut sugar

Combine hot water, matcha and sugar in a blender, and buzz until smooth, or about 1 minute. This step is needed to prevent the matcha powder from lumping. Pour the mixture into a glass and top with almond milk; stir. The milk can be served warmed or chilled.

Don’t remember how to make your own almond milk? Here’s a refresher!

Fiber. As the commercials go, chances are you aren’t getting enough…but that’s because honestly, most people just don’t. Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes, and it’s best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease. But people are still asking themselves, “What is fiber”?

2 distinct types of fibers: insoluble and soluble

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular, ahem, stools. Whole-wheat flour, wheat bran, nuts and many vegetables are excellent sources of insoluble fiber.

Soluble fiber dissolves in water to form a gel-like material. It helps to lower blood cholesterol and glucose levels. It can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Eating a diet rich in soluble and insoluble fiber helps the body in lots of ways!

• Normalizing bowel movements. Dietary fiber increases the weight and size of your stool and then softens it. A bulky stool is therefore easier to pass, decreasing the chance of constipation. If you have loose, watery bowel movements, fiber may also help to solidify them because it absorbs water and adds bulk. For some, fiber may provide relief from irritable bowel syndrome.
• Maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids or diverticulitis (small pouches in your colon) by helping to remove waste and toxins lingering in the intestines.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologists studies have shown that increased fiber intake can reduce blood pressure and inflammation, which is essential to heart health.
• Promotes weight loss. High-fiber foods typically requires more chewing time, which allows your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy-dense,” which means fewer calories for the same volume of food.

Smoothies are naturally power-packed with fiber, as everything is blended up and consumed. But what about all the pulp that is simply thrown in the garbage after juicing?

Fiber pulp – useless? No way!

Before tossing out what I consider to be fiber gold, I try to think of how it can be applied elsewhere. I’ve used my wheat grass pulp to make bread and when I juice tomatoes, I save the pulp to add body to spaghetti sauce. It’s really about getting creative. Soups, breads, sauces – you name it – can all be supercharged with the leftover pulp from juicing.

Smoothies typify summer days as an icy fruity blend to help us keep cool and a fun way to get our daily vitamins and minerals. My smoothie intake tends to slow as the weather turns cold (the chill comes early here at 7,000 feet above sea level), and it’s a challenge for me to drink cold drinks when there is frost on the windows and snow on the ground.

But then I find myself missing the fresh fruity goodness. So I wondered, how can I have my smoothie without the chill?

The answer is the Un-Frosty Smoothie that offers all the smoothie goodness without all the smoothie ice, while featuring some of the best of the best in nutrition—as it’s power-packed with vitamins and minerals.

The best part about this smoothie, is that it brings together some of my favorite fruits accented with almond milk and turmeric. The concoction offers both tart and sweet tastes mirroring the layering of the smoothie itself.

The Un-Frosty Smoothie

• 2 cups cranberries
• 1 apple, organic fuji or pink lady, chopped
• 1 frozen banana, peeled
• 1 lemon, juiced
• 1 tsp of turmeric, divided in half
• ¼ – ½ cup of almond milk
• Honey, stevia, or agave nectar to taste

Blend the cranberries, apple, banana, and lemon with ½ tsp turmeric. Pour into two glasses.  Mix in sweetener to taste. Mix together almond milk and ½ tsp turmeric and gently layer on top of the fruit mixture. Drizzle top with sweetener.

Nutritional Benefits

The ingredients in this smoothie are some of my favorites; I love how they come together to create this mid-winter treat and keep it real nutritionally. From apples to lemons, click the appropriate link below to find out more about the nutritional benefits each.

Cranberries are a good system cleanser from your digestive to your urinary tract. It is a powerful ally to your cardiovascular system. Cranberries are a fall/winter treat that keeps on giving vital nutrients such as Vitamin C and K. Click here to learn more about the captivating cranberry.

Apples are part of what I call ‘the crunchy food group’.  There is nothing quite as satisfying as a noisy bit of crunching as you munch on an apple. Click here to find out why the benefits of eating an apple a day is more than just an old wise tale.

Turmeric is a spice of the gods. It assists in healthy blood flow and reducing inflammation (great for arthritis sufferers, especially in the winter). Turmeric is a daily staple in my diet and I invite you to add it to yours. Click here for more about tumeric and a yummy warm drink recipe.

Lemons are a flavor enhancer for almost anything, plus they help alkalize any combination of foods. Lemons also assist in enhancing digestion. Click here for more on lemons.

Almond milk is just another delightful way to get your daily almond fix. Almonds are a powerhouse of energy for the body and mind. Click here to learn how to make your own almond milk and reap the benefits of the awesome blend.

As I wandered through the ingredients aisle for this recipe, I realized that I do actually eat these foods daily (excepting the seasonal cranberries). And the effect they have had on my life is substantial!  The power of these fresh, organic fruits and nuts (and spices!) empowers me and energizes me – they keep me fit and healthy.

My holiday wish for you all is that you engage the same kind of energy and nutrition – to power up for 2012!

I am always looking to add more nutritional value to my smoothies. Smoothies are nutritionally dense by design, but I find that sometimes I’m left wanting a little bit more. Many people add protein powders to their smoothies, making them more filling – but I subscribe to the belief that whole foods can have the exact same effect.

One excellent way to make a smoothie more filling is to add nuts. I came across this method when I was out of yogurt and looking for a means to create a creamy and filling smoothie. I had raw cashews on hand and I was feeling adventurous. To my surprise, my smoothie was not only creamy, but I felt full for hours on just the smoothie alone.

Why go nuts?

Eating nuts as part of a healthy diet can be good for your heart. Nuts contain unsaturated fatty acids and other nutrients, and are not only a great snack food, but a great thickening addition to soups, stews and smoothies. Many nuts are rather inexpensive, easy to store and easy to take with you to work or school.

Studies have shown that people who eat nuts as part of a heart-healthy diet can lower the LDL, low-density lipoprotein (also known as “bad” cholesterol), in their blood. High LDL is one of the primary causes of heart disease.

So what is it about nuts that make them so great for the heart?

• Unsaturated fats. It’s not entirely clear why, but it’s thought that the “good” fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

• Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.

• Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.

• Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

• Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

Nuts, although amazing for you, should be eaten with moderation in mind, since they contain a lot of fat (as much as 80% of a nut is fat!) They’re also packed with calories.

Ideally, you should use nuts as a substitute for saturated fats, such as those found in meats, eggs and dairy products. In my smoothies, I generally use 1 tbsp of my chosen nut. This gives the smoothie the boost it needs while still keeping caloric values in check.

See how your favorite nut stacks up:

• Almonds, raw – 163 cals/14 g
• Almonds, dry roasted – 169 cals/15 g
• Brazil nuts, raw – 186 cals/19 g
• Cashews, dry roasted – 163 cals/13.1 g
• Chestnuts, roasted – 69 cals/0.6 g
• Hazelnuts (filberts), raw – 178 cals/17 g
• Hazelnuts (filberts), dry roasted – 183 cals/17.7 g
• Macadamia nuts, raw – 204 cals/21.5 g
• Macadamia nuts, dry roasted – 204 cals/21.6 g
• Peanuts, dry roasted – 166 cals/14 g
• Pecans, dry roasted – 201 cals/21 g
• Pistachios, dry roasted – 161 cals/12.7 g
• Walnuts, halved – 185 cals/18.5 g