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Be Move Live is your home for fitness and clean eating.

Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

Refined sugar. Enriched flour. Degermed wheat flour. Oat flour. They come in many names on the ingredients list, but all simple carbohydrates are anathema to weight loss. These quick-digesting substances (they aren’t much of a food) are processed quickly and do not satisfy nutritional needs, nor your hunger. This is because the refining process strips the fiber and many of the vitamins from the wheat, the oats or other whole grains leaving simple molecules, bereft of fiber and vitamins. Think about it: why do packaged cereals need to be “enriched with vitamins and minerals?” They were stripped away! It really is simple to avoid simple carbs. Stay away from white flours, sugars and all foods whose ingredients include refined or processed sugars or grains – especially in the first three ingredients. Look for whole wheat, sprouted grains, and choose a piece of fruit over fruit juice. You will get more nutrition and will feel full longer, thus reducing the temptation to overeat.