Don't Throw the Baby Out With the Bathwater: A Diet Comparison

"Don't throw the baby out with the bathwater." Such an odd phrase. Actually has a German origin and can be traced back as far as the 15th century. According to Melissa Snell at About.com, baths consisted of a big tub filled with hot water. The man of the family bathed first, then all the sons, followed by the women, then the children, and finally the babies. You can imagine how murky and dirty the water was by the time the baby got a bath. By then the water was so dirty you could actually lose someone in it....and so the saying "Don't throw the baby out with the bathwater" was born.

This timeless saying is so applicable to the hundreds of fads that bombard us each year. When I was a 5th grade teacher (yes, I taught 5th grade for 8 years back in the dark ages), we'd spend months implementing a new educational program only to be replaced the following year by a new program, after being told that the previous years program was found to be ineffective. Then 5 years later we'd have a new program that was eerily similar to the program that was deemed ineffective 5 years prior. Which reminds me of another saying, "What goes around comes around."

But alas, the world of education is not the only victim of such antics. The diet world is often a victim as well. Back in the 80s all the rage was "low-fat" this "low fat-that." I remember when Baked Lays came out and they couldn't keep them stocked on the shelves. Then in the late 90s and early 2000s, the Atkins Diet hit the scene and fat was good but carbs were bad. Then lots of research came out about the adverse effects of completely removing carbs from the diet.

And now there's a resurgence of carb-removal with the Paleo Diet. The difference with the Paleo Diet is that it's based on the idea that Paleo man didn't eat grains so why should we. It goes back to the hunter-gatherer idea. Paleo man lived off the game it hunted and food it gathered such as seeds, berries, nuts, etc.  The Paleo man didn't eat grains, because they had not figured out how to grow and harvest them. Paleo enthusiasts also say that our bodies weren't meant to digest grains because that's not what early man ate.

Fad or not. I'm not here to bad mouth the Paleo Diet at all. I do take issue when Paleo enthusiasts that site the rising obesity rates and put the blame solely on carbs. Carbs do play a big part in the rise in obesity and diabetes, but branding all carbs as the evil culprit isn't accurate. More accurately it's the abuse of refined and processed grains found in many packaged breads, cakes, crackers, and candies. Lack of portion control is another contributing factor. Go to any Olive Garden or Macaroni Grill and the plate of pasta put before you would have served two if not three people 20 years ago. Lack of exercise and a sedentary lifestyle is an even  bigger contributor to the obesity rate and rise of type 2 diabetes in America.  Carbs from whole-grain sources eaten in proper portions are not the culprit.

The Paleo Diet (if followed properly) is much better than Atkins, because it does include carbs (just from fruits and veggies) not grains. If the Paleo diet is a manner of eating you want to explore and pursue, that's fine. I do chuckle sometimes, however, when my Paleo-diet-following friend tells me he had pizza the other night and when I ask how one can eat pizza on the Paleo diet and the response is that the crust is made with almond flour. (I'm sure Paleo man gathered almonds crushed them into flour for pizza crust. LOL!)

Anywho... I'm just here to say let's not throw out all other healthy ways of eating with the bathwater. For example, one of the healthiest diets with much more research and data to back it up than the Paleo diet  is the Mediterranean diet. I think this diet gets less hype because it's not as sexy. No "Eat Meat. Get Thin" ads to promote it. The other day I saw new brand of "Paleo Bread." Kind of reminded me of when all the Carb-free stores opened up (and soon closed-up) following the Atkins craze. I'm sure purist Paleo diet followers cringe at seeing "Paleo Bread" as much as purist barefoot runners when they see the newest minimalist running shoe on the market.

According to the Mayo Clinic, recent research involving over 1.5 million adults showed that following the Mediterranean diet reduces the risk of heart disease and is associated with a reduced risk of overall and cardiovascular mortality. The research also also revealed an association between the Mediterranean diet and a reduced cancer occurrence and cancer mortality as well as a reduced risk of Parkinson's and Alzheimer's diseases.

Another reason the Mediterranean way of eating receives little hype is because it just a balanced, smart way of eating.  It's hard to market sensible balance eating. Traditionally, the Mediterranean diet includes daily intake of fruits, vegetables, pasta and rice. Greeks typically eat very little red meat, but average nine servings of antioxidant-rich fruits and vegetables. Those that eat a Mediterranean diet typically have lower LDL levels (the bad cholesterol).

Nuts are also a big part of the Mediterranean diet. Nuts are high in fat, but most of that fat is not saturated and is healthy for the body. Of course here in the U.S. we have portion control issues. So, adding nuts to your daily diet doesn't mean eating half a jar of Planters. A serving size of almonds is about 1oz (or 25-30 medium-sized almonds). It's about what will fit in the palm of your hand. These nuts also are not candied, honey-roasted, cooked in oil, or heavily salted. Just good ole plain raw or toasted nuts. Try it. They're actually good that way.

Now here's where the Mediterranean diet differs in a big way from the Paleo diet......it includes grains. Typically these are whole grains that contain very few unhealthy trans fats. Bread is an important part of the Mediterranean diet. Keep in mind, these breads are whole grain (complex carbs). They're also not slathered with butter or topped with shredded cheese. It's often just eaten plain or dipped in olive oil.

Another reason the Mediterranean diet is not hyped up by various companies is because it doesn't involve counting this or tracking that. It's hard to market making smart choices. For example with fats, the Mediterranean diet isn't about limiting total fat consumption. Rather it focuses on making wise choices about the types of fat you eat. In the Mediterranean diet it discourages saturated fats and hydrogenated oils which both contribute to coronary heart disease.

The Mayo Clinic sites olive oil as the major source of fat in the Mediterranean diet. Research shows that monounsaturated forms of fat (i.e. olive oil) helps lower LDL cholesterol levels. Extra virgin olive oil is less processed and contains the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated and polyunsaturated fats (i.e. canola oil and some nuts) contain healthy omega-3 fatty acid.  Omega-3 fatty acid have been shown to help lower triglycerides (fat), decrease blood clotting, decrease sudden heart attack, help improve the health of blood vessels, and moderate blood pressure. Omega-3 is also found in fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. Fish is a staple in the Mediterranean diet.

The Mediterranean Diet also includes a moderate amount of wine. "Moderate" means no more than 5oz of wine daily for women (or men over 65) and no more than 10oz of wine for men (under the age of 65). Low amounts such as this have been associated with reducing the risk of heart disease. More is not better in this case, however. More can increase the risk of health problems including the risk of certain types of cancer.

So, basically following the Mediterranean diet means eating your daily requirements of fruits and veggies as well as getting in those grains. Just make sure you switch to whole-grain breads, whole-grain rice, and whole grain pasta products. And be sure to get in that serving of nuts each day. Try incorporating more olive oil into your diet in place of butter. Cut back on the red meat and include more poultry or better yet fatty fish into your diet. Be sure to steer clear of fried fish and purchase tuna or salmon that's packaged in water instead of oil.

Dairy is important to the Mediterranean diet, but select low-fat dairy. Look for 2% milk-fat or lower. Low fat Greek yogurt is an awesome source of protein and calcium.

Not convinced? No problem. Like I said, sticking with the Paleo diet does have some benefits. For those that are allergic to gluten or may have Celiac Disease, the Paleo diet is a great option. However, if you suspect you have gluten-sensitivity issues or have Celiac Disease, go to your doctor and get tested before you go gluten free. The testing done usually involves a blood test where they look for antibodies that your body produces when you eat gluten. If there is no gluten in your body, then your immune system won't produce these antibodies and none will show up in your body.

Also, if you stick with the Paleo Diet be sure that you're eating lean cuts of meat (mostly fish and poultry). I've had several clients who've gone to the Paleo diet and then are surprised that their colesterol levels have risen particularly the LDLs.  You'll also need to make sure that you are eating those fruits and veggies. That's your only source of fiber in the Paleo diet. If you're eating the recommended amounts, you'll get plenty, but many I speak to are eating a lot more meat than veggies. Also, since the Paleo diet doesn't include dairy, you'll need to be sure to supplement your sources of Vitamin D3 and calcium. Women in particular need to make sure they're getting enough calcium. Calcium is vitally important in maintaining bone mass. For both men and women, calcium is important in making blood vessels and muscles function properly. Usually your source of calcium is from dairy and/or fortified cereals. With these removed from the Paleo diet, be sure to chomp on some TUMs or take another calcium supplement.

So, no matter your diet of choice, make wise decisions and check the bathwater before you toss it.

The Power of Potassium!

Bananas are a staple in most runners' training diets. They're a great quick source of nutrient dense carbs and they're a great source of potassium. Potassium is one of the 5 key electrolytes (potassium, sodium, calcium, magnesium, and chloride). As we sweat, we deplete the levels of electrolytes in our bodies and it's vitally important to replace them while we run as well as after we run.

While most Americans tend to ingest about 1000mg more sodium than recommended each day, we fall short in our potassium intake. Sodium plays a key role in hydration and potassium helps keep muscles from cramping. Potassium also helps regulate heart functions, helps to reduce blood pressure, and plays a role in converting glucose into glycogen (your fuel for running). The muscle cramps I mentioned early are usually a result of the lack of potassium for the glucose conversion to take place. The muscles simple run out of gas. Potassium also plays a role in eliminating carbon dioxide from the lungs (another key function for runners). If you're running more than 45 minutes (especially if it's hot and humid) you need to make sure and drink a sports drink containing electrolytes or add electrolyte tablets to plain water in order to keep from depleting your electrolytes to dangerously low levels.

It's also important not to just replace what you've sweated out on a run, but it's good to include potassium in your everyday diet. Adults need about 4,000mg of potassium each day. You'll need more if you're exercising and sweating heavily. No, that doesn't mean you have to eat bananas at every meal. There are lots of other foods to choose from that are rich sources of potassium.
Here's just a few..
Raisins                                   1 cup              1089mg
Baked Potato                         1 medium       1081mg
Lima Beans                           1 cup                 955mg
Winter Squash                      1 cup                 896mg
Dried Prunes                         1 cup                 828mg
Raw Bananas                       1 cup                594mg
Plain Yogurt                          8 oz                   579mg
Tomato Juice                         1 cup                 535mg
Cooked Beets                        1 cup                 519mg
Baked Sweet Potato w/skin   1 potato            508mg
Cooked Brussels sprouts       1 cup                  504mg
Orange Juice                         1 cup                  496mg
Cantaloupe                            1 cup                  494mg
Skim Milk                             1 cup                  407mg
Dried Apricots                    10 halves              407mg
Strawberries                          1 cup                  240mg
Pears                                      1 whole pear      208mg
Dry Roasted Peanuts             1 oz                    187mg

Hypokalemia is a metabolic disorder that occurs when you have lower than the needed amount of potassium in the blood. There are lots of things that can cause low levels of potassium. One is simply not eating enough potassium-rich foods, but some medications (especially diuretics) can effect the levels as well as having diarrhea, eating disorders like bulimia, diseases such as Cushing Syndrome, eating large amounts of licorice, and sweating. It's the last one (sweating) that runners have to be cognisant of. A small dip in your potassium level isn't going to cause you to experience the symptoms of hypokalemia (abnormal heart rhythm, decomposition of muscle fibers, fatigue, muscle weakness, constipation, paralysis) but a large enough dip certainly can. If you're not getting the needed potassium in your everyday diet and then you're sweating profusely on your runs, you may be putting yourself at risk.

Recently a Johns Hopkins study showed low levels of serum potassium might be a potential diabetes risk factor and that low levels of potassium might be a factor in why African-Americans (who tend to have lower levels of potassium) are more likely to develop type 2 diabetes than whites. Black or white, upping your potassium intake may very well help decrease your chances of developing diabetes.

So do yourself a favor, grab a handful of raisins and take advantage of the Power of Potassium!

Fat: The Good and the Bad

Just like most things, with fat there's a good side and a bad side. Yep, I actually said there's a good side to fat. Along with carbohydrates and protein, fat is an essential macronutrient. Fat is a backup source of energy. It also supplies linoleic acid which is an essential fatty acid needed for growth. Also, the nerves in your body are covered with something called a myelin sheath. Guess what? The myelin sheath is made of fat. That's one of the reasons why when you go on a starvation diet, you can actually gain weight. If your body thinks it dipping too far into the fat reserves, then it will begin burning muscle as fuel instead of carbs or fat, in order to protect itself.

So who da thunk that fat was a good thing. Well, just like most everything else in this wonderful world, there can be too much of a good thing. Fat is no different, especially if you're talking about visceral fat. Have you ever seen an individual with a protruding gut? Maybe you have one? Is it hard? Ever wonder why? Well, the hard protruding gut sometimes called a "beer belly" isn't strong muscle. The protrusion is caused by too much visceral fat. The stomach appears hard because unlike fat stored else where on the body, visceral fat is located beneath the abdominal muscles in the chest cavity. So as the amount of visceral fat increases, it begins to push the abdominal muscles out causing them to become taunt, not strong. Elsewhere in the body, fat is more subcutaneous which means it's found just beneath the skin. That's why on your butt, legs, arms, and thighs, you see it wiggle and jiggle. 

Just because you have a high body fat percentage doesn't automatically mean you have a lot of visceral fat. Have you ever heard, "It's better to have a pear shape than an apple shape?" Well, what that means is, if the body fat is carried below the waist it's in a healthier location. Now if a person has a body fat percentage that puts him or her in the Obese category, then no matter where it's located, it's not too healthy for the individual and they need to work on decreasing their total body fat. However, if you're within the healthy body fat percent range or maybe just a tad over into the overfat range, and what you do have is carried more below the waist, then you're at a lower risk of diabetes and coronary heart disease.

Visceral fat is a fancy name for the fat in the chest cavity. Your body needs a little amount of visceral fat. It's kind of like nature's bubble wrap for your internal organs. It acts as a cushion for the organs and protects them when you're hit in the stomach or when you fall. The key phrase there is "a little amount of visceral fat." When you have more than you need, it becomes dangerous. High amounts of visceral fat have been linked to diabetes, heart attack, high blood pressure, stroke and some cancers.

The first thing many people think of in trying to get rid of the gut or visceral fat is doing tons of crunches and or going on a diet. Well, exercise is key, but it doesn't have to be crunches. It's almost next to impossible to target a specific area and make it lose fat. So, doing crunches may help strengthen the area, but if you're losing fat, it's probably more just due to the fact that you're upping your metabolism and burning more calories as a result of the crunches.

Diet is great and everyone should be watching the types of fats that they're eating, making sure to eat more of the healthy fats such as polyunsaturated and monounsaturated as well as Omega 3s. Many are surprised to find out that their total daily caloric intake should be comprised of 20%-35% fat. But again, this needs to be healthy fat. Decreasing your daily intake of fat or just trying to get rid of visceral fat with diet modifications alone will probably have very little effect.

Physical exercise is the best way to lose visceral fat. Not only will you look and feel better, your entire body will benefit when you decrease the amount of excess visceral fat you have. Decreasing the amount of visceral fat you have will decrease your resistance to insulin. This can help prevent or reduce your risk of Type II Diabetes. If you're already a diabetic, reducing the amount of visceral fat you have can increase the efficiency of the insulin your body produces, making it easier to control your blood glucose levels. If you have hypertension, reduced visceral fat can help you better control your blood pressure reducing your risk of stroke or heart attack. And best of all, your clothes will feel better!!

Full body workouts, fitness walking, and running are great ways to increase your metabolism overall which in turn will help decrease your body fat percentage on the whole, particularly fat in the gut. Resistance training or weight training is one of the best ways to lose body fat. It's probably even better than running. Yes, RunnerDude just said that resistance training is better. In this case, it really is. Running is great and while you're running you're getting a great caloric burn, especially if you're doing more intense types of runs such as intervals, fartleks, tempo runs, sprints, or hill workouts. But unfortunately when you stop running, that good caloric burn pretty much stops soon after. Research has shown, however, that with resistance training(weight training), the caloric burn can last up to 9 hours after you've finished your workout. Wow! What a better way to start your day than with a good workout and get the metabolism ramped up for the day; then top it off with an afternoon walk or run.

If you're worried that resistance training will add bulky muscles, you need not worry. If you stick to lighter weights and higher repetitions for each exercise then you'll definitely gain muscular endurance and you'll begin to see some more definition in your muscles, but you won't bulk up like a body builder.

Circuit workouts are great for upping you metabolism. You can get a full-body workout in a fairly short period of time. Or you can break the circuit workout into an upper-body and lower-body workout. A circuit workout is simply a workout where you move from one exercise to the next without taking a break in between. The circuit should consist of 10-12 different exercises. I like to insert a core exercise in between each exercise. For example you'd begin with an upper-body exercise (like a dumbbell pec fly), followed by a core exercise (like a plank), followed by an upper-body exercise (like an upright row), followed by a core (bicycle crunches), etc. After all 10 or 12 exercises are completed, then take a 1-3 minute break, get water, towel off, and then repeat.

If you're interested in having a custom full-body, upper-body, and/or lower-body circuit workout created to meet your specific needs, email me at runnerdude@runnerdudesfitness.com. I'll be happy to work with you.

What are you waiting for? BUST THAT GUT!!

You Can't Judge a Book By Its Cover

Say the word "Prune" and you'll get lots of reactions sometimes even giggles. For many this is a food associated with... umm, let's just say... digestive problems. And for many others it's associated with shuffleboard and Hoveround groupies. But you know, there's a reason why wisdom is associated with age, because the older folk (who are normally associated with eating prunes) have a well kept secret—prunes are a dynamo of health benefits.

Backing up a tad, here's a little Prune:101 for you. The process of making prunes has been around for thousands of years. Prunes are acutally made from drying a variety of European plum that originated near the Caspian Sea. This drying method was adopted by many cultures in that region of the world, but it was the California Gold Rush during the 1800's that finally brought the technique to the US. Louis Pellier from France, was one of many caught up in the gold rush that had no luck with mining gold. So, what 's the next best thing? Prunes not coming to mind? Well, Pellier seemed to think so. He planted plum tree cuttings he had brought with him from France. Over 35 years Pellier planted 90,000 acres of plum orchards. The type of tree he planted produced the perfect type of plum for drying and tah dah.....a Prune empire emerged! Today, California is one of the major sources of dried plums (as they are officially called today).

Okay, so now your all education on the US history of prunes, but how are they healthy for you? Hmmm....where to begin. Well prunes are a good source of Vitamins A and C, potassium, iron, and fiber. A quarter cup provides about 12% of your daily value of fiber. A high-fiber diet helps reduce your chances of colorectal cancer. It can also help reduce your risk of cardiovascular disease, breast cancer, diabetes, among others. Vitamin A is important to eye health, tissue growth, and your immune system. Vitamin C is an antioxidant that helps protect the body from free radicals. It also helps in the process of building and maintaining strong tissues (important to quick recovery after a run) and it's key in general body metabolism. And then there's potassium. Potassium is very important to runners. Potassium is a key electrolyte important in hydration. Potassium plays a part in water balance, metabolic reactions, muscle action, insulin release, and blood pressure.

Okay, so now your mind might be a-whirling from all the previous info. The key thing to remember about prunes is that they can ...

• protect your body from free radicals (prunes have more antioxidants than any other fruit!)
• lower blood pressure
• reduce your chance of stroke
• promote bone health
• decrease your chance of colorectal cancer
• help keep you more regular
• normalize blood-sugar levels
• help with weight loss
• help prevent adult-onset diabetes
• help lower your cholesterol
• help rebuild and maintain tissue

So, try eating a handful of dried plums each day and you'll be happy with the results. Eat them by themselves, add them in a mix of other dried fruits and nuts, or cut them up and use them to top your cold or hot cereal.

Good Carbs Bad Carbs

Fad diets are great for three things—making the originator of the diet rich, making people spend a lot of money, and confusing the heck out of people. Dictionary.com defines "Fad" as a temporary fashion, notion, manner of conduct, etc., especially one followed enthusiastically by a group.
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The success of a fad diet or fitness trend is usually not measured by the number of people who make healthy lasting life-changing habits. No, their success is usually measured by how much money they rake in. They're usually enough curious people that end up trying the method or product that monetarily the trend is a success. Often fads do produce an initial positive change that stirs-up a lot of hype, but usually the fad is not something that a person can stick with long term and incorporate into a life-long habit. The problem this causes is that the public tends to remember that initial change not that it didn't have a lasting effect. So, even long after the fad has past, the original thinking (or lack there of) that went along with the fad tends to hang around. That's kind of what happened with the No-Carb-Craze. There are still people that shy away from any kind of carb because they think they're all bad.

In general, people want that quick fix. We've all been suckered into one gimmick or another. I've owned an Ab Roller and yes a Health Rider too. Now that I look back and picture me on the Health Rider contraption, I think I must have looked like an overgrown kid on an adult hobby horse. And to think that thing cost almost $400! I bet more than a few of you have a Thigh Master hidden away on a closet shelf too! I remember when I was a kid, one of my mom's friends had a vibration belt machine. I think the theory was you could jiggle the fat away!

The '80s saw the low-fat craze which was followed in the '90s by the no-carb craze. There was even a store down the street from my home that was a Carb-Free Store. Luckily, People are finally coming out of the ban-the-Carbs-era, but it's amazing how many individuals still think carbs are the bad guys. The reality is that anything can be the bad guy if you over indulge. Carbohydrates are essential to your survival.

Actually one theory sports scientists have as to why many marathoners bonk around mile 20 is that the brain goes into protective mode when it thinks it's in danger of running out of carbs. So, to protect itself, the brain actually fatigues the muscles causing you to slow down, hence protecting those important carbs.

But even if you're not running a marathon, carbs are essential to your diet. According to Dietary Reference Intake (DRI) guidelines, your total caloric intake should be comprised of 45%-65% carbs. For simplicity let's just say 50%. So for a 2000 calorie diet, that's about 1000 calories.

So what is your DRI for carbs? In order to determine this, you need to know how many calories you consume in a day. You can do this a couple of ways. One way is to keep a log of your daily eating. Simply list (hand written in a journal or electronically on a spreadsheet) all the foods you eat each day for 3 days. Pick three days that represent your typical eating habits. Don't include a day that contains unusual eating such as attending a pot-luck-dinner or a dinner party where you may eat more than you normally would. Then use a calorie-counter book to list the calories for each food listed. Most of the new books include calories for common fast foods and prepackaged foods too. Or you can use a site like FitDay.com. This site is free and you can keep track of all your foods by using their extensive food data base as well as adding in your own foods that may not be listed. This site not only will keep track of calories, it can generate reports on other areas such as vitamin and mineral deficiencies.

Once you know the total calories for each of the three days, calculate the average for the three days to determine your daily Total Energy Intake. Your Total Energy Intake could be too low, just right, or too high. To determine the appropriate Total Energy Intake for someone with your height, weight, and activity level [click here] to use the Daily Calorie Needs Calculator. Compare your actual Total Energy Intake with the Daily Calorie Needs Calculator result. Are you in the ballpark? Do you need to eat more? Cut back?

Once you know what your daily caloric intake is (or should be) all you have to do is take 50% of your total daily calories and that's the number of calories you need each day from carbs. (If you want to have a range of calories to work with, multiply the Total Energy Intake by 45% and 65%. For a 2000 calorie diet, the carb-calorie range would be 900-1300 calories)

Nutrition labels usually list carbs in grams not in calories, but it can easily be converted. One gram of carbs equals four calories. So, a food that has 20g of carbs is going to contain 80 calories from those carbs. And thinking of it in the inverse relationship, if you're wondering how many grams of carbs equal 1000cals (your daily requirement of carbs for a 2000cal daily diet), just divide 1000 by 4 and you'll get 250 grams. So about about 1000 calories of your 2000-calorie daily diet will come from carbs and that equates to about 250 grams of carbs. (Keep in mind that you need to replace 2000 with whatever The Daily Calorie Needs Calculator computes as your daily caloric need.)

Cool. Now that you know the percent of daily calories that should come from carbs and you know how many grams of carbs that equals, there's one more thing you need to keep in mind—not all carbs are alike. The ban-all-carbs craze of the 90s (for the most part) categorized all carbs as bad. But, that you see, was the fad's "gimmick"—Eat Meat, Not Bread. It was a lot easier for the consumer to remember. And so began the dawn of the lettuce-wrapped burgers. Funny thing is that lettuce is actually a carb. Perfect example of what we're still trying to overcome today—over generalization of carbohydrates.

There's a lot of science and fancy words I could throw at you—saccharides, monosaccharides, disaccharides, polysaccharides, glucose, fructose, galactose, sucrose, lactose, maltose, and on and on. But the main thing to know is that all carbs consist of different types of sugar units (saccharides). What makes carbs good or bad depends on the number and type of sugar units it contains.

Simple carbs consist of one or two units of simple sugar. Because of this, they are very easy to digest and digest quickly. As a result, simple carbs are fast-acting. Ever notice how quickly you get a burst of energy after eating a candy bar? Problem is unless you put that energy to use with some type of physical activity, most likely those calories will be stored as fat. Eating too many simple carbs combined with a sedentary lifestyle are two of the biggest causes of obesity and adult onset diabetes today. I think sports nutritionist Nancy Clark says it best, "Carbohydrates are not fattening; excess calories are fattening."
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Simple carbs are mainly represented by highly refined, processed, and packed foods such as cakes, cookies, crackers, white bread, candy, sugary soft drinks, fruit drinks, table sugar, corn syrup, pastries, fast foods, etc. Only about 10% of your daily carbs should come from simple carbs. 10% of 250 grams is only 25 grams. It's amazing how quickly you can use up or go beyond your 10% simple sugar limit:
Little Debbie Mini Powdered Doughnuts = 19g
REESE'S Peanut Butter Cups (2 cups) = 21g
Hershey Bar = 25g
Snickers Bar = 30g
Mountain Dew (12oz can) = 46g
Coke (12 oz can) = 39g
Coke (Medium from McDonalds) = 58g
Coke (32 oz Big Gulp Fountain Drink) = 91g

Complex carbohydrates contain long chains made up of three or more single sugar units. Because of this, they take longer for your body to digest and as a result will stay with you and provide energy for the long haul. You still need to be physically active or even complex carbs can eventually be stored as fat, but it takes longer to do so. As a runner, you most likely will have put those complex carb calories to good use during your runs.
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Complex carbs include unprocessed, unrefined, whole grains (wheat, oatmeal, corn, brown and wild rice, etc.), nuts, seeds, dried beans, vegetables, and fruits. Complex carbs are also better than simple carbs because they contain many other vitamins, minerals and phytochemicals. Some complex carbs even provide other health benefits. Oatmeal for example, has been shown to help lower total cholesterol levels.

You have to be on your toes as a shopper. There are lots of grain products masquerading as whole-grain or whole wheat. Marketing gurus are quite clever in disguising what's really in their products. Just because it's brown doesn't mean it's whole-wheat or whole-grain. Some products contain caramel coloring to give it that brown whole-wheat/grain look. Also, steer clear of products using phrases such as "wheat", "enriched wheat flour", "multigrain", "5-grain", "rye", "made with whole wheat", "made with whole grain", or "contains the goodness of whole grain." Unless it says 100% whole grain or 100% whole wheat, it's probably not. Check the ingredients on the label. The closer to the front of the list the more it contains. Look for breads that have at least 3 grams of fiber. If you're at your local bagel shop or bakery, ask them to tell you about their whole-grain and whole-wheat products. In my experience they're more than willing to share with you what goes into their various offerings.

Carbs are an important link in a complex electrical and chemical chain of events that produce energy on which your body runs. Think energy in, energy out. As long as you're fueling your body properly and you're physically active, you'll be putting that fuel to good use and weight gain will be easier to avoid. It's when a higher percentage of simple carbs are ingested and a more sedentary lifestyle is adopted that weight gain will take hold.