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Don’t Fear Carbohydrates

Despite the popular belief, carbs are not the enemy. Carbohydrates give us energy by providing our cells with glucose, which helps our brain and muscle power. However, the important distinction is between refined and unrefined carbohydrates. Refined carbs, like white bread and pastas, cookies and candy, are not the best choices when it comes to healthy foods. Unrefined carbs, however, are those that we consume in their healthiest, most whole forms. These will be released slowly into the bloodstream, preventing blood sugar spikes and providing you with lasting sustainable energy.

Here are some healthy carbohydrates you will want to include in your balanced diet.

When it comes to potatoes, many see the sweet potato as the lesser of two evils. In fact, the sweet potato is lauded as a healthful, lower carb option for things like toast. But there is no reason to banish the regular potato from your diet. Potatoes provide vitamin C, potassium, protein, and with the skin on, some fiber. Try them baked or roasted and avoid covering them in cheese or sauces for a healthier option.

Whole Grains
Refined grains have been processed to remove components which house healthy benefits like fiber in order for them to be quickly digested. Unfortunately, it is these refined grains that will spike our blood sugar. Instead, opt for whole grains, like oatmeal, wheat berries, barley, farro, or millet. It is understandable to avoid these if you don’t like them, but if you fear you’ll gain weight, you’re missing out. Eating these in moderation can improve your health and provide you with the energy you need to get through the day.

Sweet Fruits
Do not fear bananas, melons, grapes, and other sweet fruits. While their sugar content may make them taste especially delicious, that does not necessarily make them bad. If you are opting for sweeter fruits, just be cautious of your servings. It is recommended that you get 1½ to 2 servings of fruit a day, but if you’re making a smoothie, beware. It is easy to overdo it with the sugars (at the end of the day, natural sugar is still sugar). Try limiting your smoothie to ½ to ¾ cup of fruit, and add a source of protein to help the sweetness digest more slowly.

People may avoid legumes (chickpeas, lentils, black beans) because they think they’re high in carbs. While that may be true, they are also great sources of fiber and protein. Sprinkle them in your lunchtime salad to power through that midday slump. Or you can enjoy them in tacos, chili, casseroles, and more.

Starchy Veggies
Don’t think of corn and peas as normal vegetables. Instead, think of them as starches. Peas contain protein and corn contains fiber, therefore, they can be considered a different category than other veggies like kale and carrots (which basically means you can adjust your portions accordingly).

Which healthy carbs have you accepted into your diet? Share your favorites with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

For a healthy and delicious meal, visit the Brick Your Neighborhood Deli in Pomona! We are open weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm. Skip the line by calling ahead or ordering online.

What To Eat After A Workout

Working out to get that summer body ready? Unfortunately, it’s going to take more than exercise. Proper nutrition is key when it comes to losing weight, gaining muscle, and maintaining your health. For better results, here are the best things to eat after a workout.

Your body needs protein to repair muscles, making this the most important thing to consume after a workout. Protein replenishes what you lost during your workout so that your muscles can recover. If you’re a fan of protein shakes, drinking them right after your workout is ideal. If you would rather have food than a shake, try to get your protein from chicken, fish, and eggs. Meal ideas include grilled chicken with vegetables, an omelet filled with veggies and healthy meats, or, if you prefer fish, salmon and tuna are both great fish sources of protein.

Carbohydrates can give your energy levels a boost after a workout. Plus, if you’re going to eat carbs in general, after a workout is the best time. Add a banana or two to your protein shake, or, if you’re having a full meal, try to incorporate potatoes or rice to your protein source.

Avoid Fats
After a workout, you want to eat protein and carbs, but at the same time you want to avoid fats. Eating fats after a workout will negate any benefits you gained from the exercise. They will also inhibit the way your body processes protein and carbohydrates. These fatty foods include fast food, pizza, sugary beverages like soda, and any snacks that have high sodium content. Just say no.

The amount you eat following a workout is dependent upon a few things, making this task rather tricky. The intensity and length of your workout, as well as how often you workout, play a role in your food intake. Longer, more intense workouts should be followed with more carbs than proteins. If you exercise regularly, your body will need more carbohydrates in general, as opposed to those who workout sporadically throughout the year.

You may want to devise a post-workout meal routine. Trial and error will help you find meals that you like with the right balance of protein and carbohydrates to properly refuel your body.

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For a delicious meal, join us at the Brick Your Neighborhood Deli! Choose from our tasty specialty sandwiches, cold sandwiches, fresh salads, and house-made desserts. Visit us weekdays from 10:30am-7:30pm and Saturdays 10:30am-4:30pm, and check out our online ordering system at!