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10 Friday, October 21, 2022 brooklintowncrier.com I will tiptoe into the topic of carbohydrates, com- monly referred to as "carbs," as it can be controversial since the very word "carbs" has been demonized. But are all carbs bad? According to Nutrition Source (https://www.hsph.harvard.edu), foods high in carbohydrates are essential to a healthy diet. Carbohydrates provide the body with glucose which converts to energy that supports bodily functions and physical activity. As a long distance runner, I rely on carbs to give me energy. I've tried low-carb diets and found it affects my overall running performance. I've also experienced performance issues when eating poor-quality carbs such as simple carbohydrates. During a recent 29k trail race, I used sugar to fuel my run. A simple carb like sugar converts very quickly to energy and restocks glycogen in our cells, glycogen being the main source of fuel. Running, cycling or any endurance sport depletes glycogen which causes a drop in performance. Simple carbohydrates These are composed of sugars like fructose and glucose. They have simple chemical structures consisting of only one or two sugars. Simple carbohydrates are quickly converted for energy by the body because of their simple chemical structure. The quick conversion often leads to a faster rise in blood sugar and insulin secretion from the pancreas, which can negatively impact your health. Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. Complex carbohydrates These have chemical structures with three or more sugars linked together. Many complex carbohydrate foods contain fibre, vitamins and minerals and take longer to digest. This means they have less of an immediate impact on blood sugar, causing it to rise more slowly. But other so-called complex carbohydrate foods such as white bread and white potatoes contain mostly starch though withy little fibre or other beneficial nutrients. For everyday eating, where you want a steady stream of energy, not highs and lows, it's best to look for the healthiest sources of carbohydrates, such as unprocessed or minimally processed whole grains, vegetables, fruits and beans. About those carbs Plant-Based Eating by Sheree Nicholson If you have a high school kid, then they may be looking to get volunteer hours. All students working towards an Ontario Secondary School Diploma (OSSD) must complete 40 hours of community involvement. Students can start accumulating their volunteer hours in the summer before entering Grade 9. Options for completing their hours include in person or virtual volunteering which provides flexibility around their schedules. Many choices There are many volunteer opportunities, but not every one is right for every teen. So to make the experience enjoyable, teens need to keep their interests in mind when seeking community involvement. My daughter is the sporty kind. For her, completing her hours by helping teach younger athletes or being involved in her sports in some other capacity would work best. She's already volunteering with beginner hockey players and is planning to continue next year when she enters high school. She enjoys sharing stories of her experience…like when one little girl wanted to make snow angels on the ice and she pretended to be Olaf so the little "Elsa" would try the skating drill. After high school… For graduating teens, choosing a place to volunteer that's related to their post secondary studies is a great way to gain experience in their chosen field and build a resume. Teens looking to work with children may choose a daycare or help with childcare. Similarly those looking to study healthcare or veterinary studies may find working in a hospital, retirement residence or with shelter animals a fascinating way to gain knowledge and experience. Teen Volunteer Hours Brooklin Family Matters: by Leanne Brown Brooklin's Community Newspaper Proud to be a Brooklinite Since 2000. Published 24 times per year. Editor, Richard Bercuson 613-769-8629 • editorofbtc@gmail.com • Circulation 8000 • Delivery via Canada Post Locally owned and operated. A publication of Appletree Graphic Design Inc. We accept advertising in good faith but do not endorse advertisers nor advertisements. All editorial submissions are subject to editing. For advertising information, contact: Email: mulcahy42@rogers.com Next Issue: Friday, November 4, 2022 Deadline: Friday, October 28, 2022 Brooklin TOWN CRIER.com My friend's son is planning to be an engineer. This summer he volunteered with Habitat for Humanity building houses. His experience gave him opportunities to use power tools and develop useful skills in the trades. For those just starting to accumulate their hours, this is a great chance to try all kinds of new things. You never know what opportunity can spark a career path. Great local opportunities include: Windreach farm and Nova's Ark: Work with animals and children with special needs. Brooklin Spring Fair: Numerous ways to get involved, from selling food to running events and programs. Brooklin Optimist Club: The club provides all kinds of opportunities to help with local events. Station Gallery: Help run arts programs and events. Whitby Courthouse Theatre: Love the theatre? Get involved backstage or at front of house. Whitby Sports Clubs: If you play a sport, local clubs are always looking for volunteers for teams and events. Durham Challengers Baseball: Help children with special needs to participate in baseball. Nanny Angel Network: Provide two hours of childcare a week to support a mother going through cancer treatment. Local places of worship: Put those music lessons to work by playing at Sunday worship services. Town of Whitby: The town holds many events needing volunteers such as the Harvest Festival and Christmas in the Village. Whatever teens do to complete their hours, they definitely gain more than they give, like new skills and new friends, as well as learning about their community.