Premier Sports and Fitness Training

(655.10 + (9.56 x "wt in kg") + (1.85 x "ht in cm") - (4.68 x "age in yrs")) + 200 to loss wt

(66.47 + (13.75 x "wt in kg") + (5.0 x "ht in cm") - (6.76 x "age in yrs")) + 200 to loss wt

Instructions:
1. Every day you will record the type of foods you consumed on your Seven Day Eating Chart by placing a

check mark for each serving that you ate for the day. Your Seven Day Eating Chart should look like this:

2. Every day you will also calculate the number of calories consumed with each of your servings of food.

3. At the end of the week, you will total up the number of calories you consumed during the week and

calculate your average daily calories. Your calories for the week chart should look like this:

4. The final step is to create a bar graph for the number of calories consumed in the week. List the days of the

week along the x axis of your graph and the number of calories (from 0-5000) on the y axis.

List of Complex Carbohydrates

What are complex carbohydrates? Which foods are sources of this form of carbohydrate and what are its health benefits? Here you find answers to these questions, and more..
Carbohydrate is one of the essential macronutrients, and our body requires carbohydrates for the synthesis of energy. While some carbohydrates make you healthy, others can be harmful to your health, if taken in excess quantities. For example, certain carbohydrates increase the risk of diabetes and heart ailments. So, wondering why certain carbohydrates are beneficial, while others can adversely affect your health? Well, to find an answer, we need to delve a little deeper and learn about the different forms of carbohydrates.
Different Forms of Carbohydrates
There are many forms of carbohydrates, but the three common forms are sugars, starches, and fibers. The basic unit of all carbohydrates is a sugar molecule. The number of sugar molecules that link together to form a chain, is the basis of classification of carbohydrates into simple and complex forms. While sugars are simple carbohydrates, starches and fibers are classified as complex carbohydrates.

1. Simple Carbohydrates
Simple carbohydrates are those that contain one or two sugar molecules linked together. They are digested or broken down into glucose faster, because the bonds in these small molecules are easily accessible to the enzymes of the digestive tract. Hence, these carbs are readily absorbed, and people consider them as bad carbs.

2. Complex Carbohydrates
Complex carbohydrates are made up of 3 or more sugar molecules linked together to form long chains that can be straight or branched. Because of its complex chain form, your digestive enzymes have to work much harder to access the bonds and break the chain into individual sugars for absorption through the intestines.

Assimilation of Carbohydrates
The carbohydrates consumed by us are broken down into glucose by the body, except the dietary fibers that are indigestible. The glucose formed by the breaking down of carbohydrates is used to synthesize molecules of adenosine triphosphate (ATP), which is the energy molecule. The surplus glucose in the blood is absorbed by the liver, where it is stored in the form of glycogen.

Simple carbohydrates are more readily broken down to form glucose, which is then absorbed by the blood, causing a rise in blood sugar levels. However, complex carbohydrates take a longer time to get converted to glucose, and hence, do not cause a sudden rise in blood sugar levels. This is the reason why one is advised to eat more of complex carbohydrates.

If we consume too much of simple carbohydrates, then the excess glucose formed is either converted to glycogen and stored in the liver, or gets converted to fat. This is the reason too much fast food, processed foods, and desserts are bad for you. You should always go for good carbs if you wish to stay healthy and fit.

List of Foods Rich in Complex Carbohydrates
After learning about simple and complex carbs and how they are processed by the body, one might think that foods containing complex carbohydrates are actually healthier than those that have simple carbohydrates. However, this is not always true. Consider this. Rice is rich in starch which is a complex carbohydrate, while fruits contain fructose which is a simple sugar. But we all know that between the two, fruits are a better option when it comes to eating healthy. So, how do we know which foods have carbohydrates that are beneficial for us? In other words, how to find out the good carbs? Here's your list of good, healthy carbohydrates that you can eat everyday.

List of Complex Carbs that can be eaten Everyday:

All-bran cereals	Garbanzo beans	Radishes
Apples	Granary Bread	Ryvita crisp bread
Artichokes	Grapefruits	Shredded wheat
Asparagus	High fiber breakfast cereals	Skim milk
Bagel	Kidney beans	Soy milko
Baked beans	Lentils	Soybeanso
Bananas	Lettuce	Spaghettio
Beans	Low fat yogurt	Spinacho
Broccoli	Macaroni	Split peaso
Brown bread	Muesli	Sproutso
Brown rice	Multi-grain bread	Strawberrieso
Brussels Sprouts	Navy beans	Sweet potatoo
Buckwheat	Oat bran bread	Tomatoeso
Buckwheat bread	Oat bran cereal	Turnip Greenso
Cabbage	Oatcakes	Watercresso
Carrots	Oatmeal	Whole Barleyo
Cassava	Okra	Whole grain Cerealso
Cauliflower	Onions	Whole grain flourso
Celery	Oranges	Whole meal breado
Chickpeas	Other root vegetables	Whole meal spelt breado
Corn	Pastas	Wild riceo
Cornmeal	Peas	Yamo
Cucumbers	Pinto beans	ZucchiniAll-bran cereals
Dill Pickles	Pita bread
Dried apricots	Plums
Eggplant	Porridge Oats
	Potato
	Prunes

Foods to Enjoy,

Apples, with skin Fish, cold water (salmon Peppers

Artichokes mackerel, sardines) Pineapples

Arugula Fish, farmed Plantains

Asparagus Fish, freshwater Plums

Avocados Flaxseed Prunes

Bananas Garlic, fresh Radishes

Beans Granola or energy bar Raisins

Blueberries Granola, raw Raspberries

Bok choy Grapes Refried beans, nonfat

Boysenberries Hummus Rice, brown

Bran Juice, fresh-squeezed Ricotta cheese, nonfat

Bread, whole grain Kale Salsa, natural, no sugar

Broccoli Kiwifruit Soy nuts

Brussels sprouts Lettuce, romaine, green Soy sauce

Cabbage or red leaf Spinach

Cantaloupe Mangoes Squash

Carrots Meal replacement bar Squid

Cauliflower Melon, honeydew Strawberries

Celery Milk, 1% String beans

Cereals, whole grain Milk, nonfat Sunflower seeds

Cheese, nonfat Milk, soy Sweet potatoes

Cherries Muesli, raw, no sugar Tea, green or black

Chicken, skinless white meat Mushrooms Tofu

Citrus fruits Mustard Tomato sauce, no sugar

Coffee, black or Nectarines Tomatoes

cappuccino with nonfat milk Nuts, raw Tortillas

Collard greens Oatmeal Turkey breast

Corn Olive oil Vegetable juice

Cottage cheese, nonfat Olives Veggie burger

Cream cheese, nonfat Onions Venison, free-range

Cucumbers Ostrich Vinegar

Duck, free-range Pancakes, buckwheat Water

Egg whites Papayas Watermelon

Eggplant Peaches Yams

Endive Pears, with skin Zucchini

Peas