Bagels and Refined Carbs: The Myth

Contrary to popular belief, bagels are NOT good for you any way you slice it (pun not intended). They score as one of the highest foods on the Glycemic Index, spiking blood sugar and increasing your insulin output which is directly associated with an increase in fat storage. Bagels can also hit
highs for sodium, containing up to 1,000 mg per serving-over 40 percent of the recommended amount for the entire day (Food/Fitness Magazine Jan 2006).

High-gluten flour, the main ingredient of the bagel, is low in nutritional value, lacking fiber, protein, and other vital nutrients. Highly processed, 1 cup of high-gluten flour (white flour) contains over 500 calories!!! In addition, white flour is processed by the body in the same manner as sugar, causing a "high" followed by a crash that is more properly defined as hypoglycemia. White rice, pastas, muffins and bagels all fall into this category as they are all considered refined carbohydrates. Most muffins however, have the added bonus of saturated fat as well as the high calories and low nutritional value.

"Refined, white carbs are not OK, despite what you might have been told about their fat-free properties," warns Hall. "Oh, and one bagel is roughly equal to six slices of white bread. Thinking about the innocent muffin? Think again. 600-900 calories on the average per muffin, with almost no
nutritional value."

Rick Hall, PhD. Professor of Nutritional Sciences ASU

• "These "pick-me-up" convenient snack foods (mentioned above) are high in refined carbohydrates, which rob the body of enzymes, minerals and vitamins, especially B vitamins. B vitamins are essential for proper brain and nervous system function. A deficiency in B vitamins includes symptoms like depression, anxiety, panic attacks, heart palpitations, and muscle weakness and tenderness, to name a few."
  

Lori Lipinski Certified Nutritional Consultant

• If you're going with a bagel, look for "whole wheat flour" on the label. "Enriched wheat flour" is not the same, and does not provide the same nutritional benefits as whole wheat flour. Better breads (as opposed to white or fake wheat) include pumpernickel and Rye-both are higher in fiber and breads. Better choices for carbs include brown rice, whole wheat pasta, yams, dense (non sugar) oats, and fresh fruits.

Please refer to the following articles for more information and some very insightful reading:

• http://www.msnbc.msn.com/id/6307384/

• http://www.tbkfitness.org/Glycemicload.html

Coley Stickels

Nutrition Tips to Fuel Success in the Pool

BY KATHLEEN WOOLF, PHD, RD//Special Correspondent

A successful athlete relies on good nutrition to provide the body with a competitive edge. These nutrition tips will fuel success in the pool:

Energy

Due to rigorous training, energy needs for a swimmer can be quite high. Plan for regular meals and snacks. Always bring snacks (energy bars, trail mix, bagels, juice boxes and fruit) to eat before and after practice.

Carbs

Your muscles use carbohydrates as fuel during physical activity. Swimmers can deplete carbohydrate stores after every practice. Consume carbohydrates on a regular basis to keep muscle stores full. Before practice, consume a mini-meal to help “top-off” your muscle carbohydrate. During exercise greater than or equal to 60 minutes in duration, drink a sports beverage to provide carbohydrates. Consume carbohydrate-rich foods and beverages immediately after practice to rebuild carbohydrate stores.

Fluids

Although you spend workouts surrounded by fluids, swimmers are at risk of dehydration. Unfortunately, thirst is not a good indicator of hydration. When well-hydrated, urine is pale yellow and does not have a strong odor. Weigh yourself before and after practice. Drink three cups of fluid for each pound lost during exercise. Keep your “radiator” full by consistently consuming water and sports beverages.

Vitamins/Minerals

Vitamins and minerals play important roles in support of exercise performance. Consume a variety of healthy foods to optimize vitamin and mineral intakes. Whole grains, fruits, vegetables, low fat dairy products, lean meats and nuts supply the body with vitamins and minerals. Well-nourished athletes do not need to consume a vitamin or mineral supplement. An excess of vitamins and minerals will not improve performance and could lead to harmful side effects.