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Good Carbs VS Bad Carbs

Good Carbs VS Bad Carbs

Good Carbs VS Bad Carbs

Good Carbs vs. Bad Carbs: Learning the Difference to Enhance Your Health

My workouts this past week focused on arms, shoulders and my back. I have discovered a few muscles that I had no idea existed; apparently I’m going to be strengthening them in the coming weeks and look forward to being able to wear short sleeves (and possibly sleeveless) this summer. Learning that small deliberate moves to an isolated area is beneficial to muscle development I found myself feeling the “burn” after this week’s training sessions; I know that feeling it means I’ve done it right.

One of the best things about working with my trainer, Alfred, at Anytime Fitness is not only am I learning how to work my body efficiently to get in shape and lose the weight but I am also learning a lot about nutrition and overall wellness. When I started the journey toward improved health and fitness I had the idea that fruits and vegetables were equal and as I wrote last week they are not. Learning how to read the glycemic index table and choosing the best options have led me to another conversation with Alfred about carbohydrates. The idea that all carbs are bad has convinced folks to give them up all together; that’s not necessary. Some carbs are essential to your overall health and well-being.

In the past several years, carbohydrates have been given a bad “rap”. Some of the more popular fad diet plans eliminate all carbs promoting high protein instead. While protein is important, it is also important to incorporate good carbs into our diet as well. The difference between good carbs and bad carbs is quite simple. Good carbs are plant foods that deliver fiber, vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. You can’t judge a carb as “good” without considering its fiber content (unless it’s a naturally low-fiber food like skim or low-fat milk). Our bodies can reap the benefits of good carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Whole grains, vegetables, fruits, and beans are a few examples of good carbs. Your body uses these carbohydrates as an energy source to support brain and body functions and to exercise muscles. We can minimize the damage to our physical health by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples of these bad carbs are white bread and white rice. The more refined or processed the food the less benefit it is to your body. Consuming large quantities of these refined carbs increases the sugar released into your body often causing sluggishness, fatigue and decreased body function.

Learning to make appropriate substitutions for the bad carbs I have found that not only have I lost quite a bit of weight in the past 129 days my body is working more efficiently (sleep, digestion, etc.) because of the incorporation of good carbs in my diet. Switching from white bread to wheat or whole grain, and brown rice instead of white are two of the ways I have added the good carbs to my diet. Fiber rich vegetables that contain lower amounts of sugar (remember the glycemic index) are raspberries, blackberries, cranberries, applies, blueberries, cantaloupe and apricots. Of course, fruit is a great choice just be mindful to keep the carbs and sugars “in check”.

Incorporating good carbs into your diet along with regular exercise will produce a both a healthier physical and emotional self. For me, I find it easier to fall asleep and stay asleep longer. My energy level has increased dramatically; with the weight loss I have not needed my arthritis medicine for my knees and my strength and endurance has greatly increased. I encourage taking charge of the carbs and becoming the healthiest you possible. Eat well, move your body and rest well…it’s all part of a healthier happier you!

Peace,
K2

For more weight loss tips and notes about the importance of healthy living read these:

Check out Karla’s 24 Day Advocare Challenge updates!

Learn more about ADVOCARE Weight Loss program

Advocare Diet: To Be Comfortable in My Skin Again

Advocare Diet

Jenny

Advocare Weight Loss

I do not watch television and prefer to spend my time reading. I have a wonderful life and am blessed in many ways. My husband and I have been together 19 years, married 11 years in June. He is my biggest supporter and my greatest love. I have two children (9 and 10) who I love dearly and are always on the go. I live 20 minutes from the ocean and spend my weekends on the boat. I spend Monday-Friday teaching Reading and Writing to a great group of 3rd graders. Life is amazing and I’m surrounded by friends and family…..but…

I had reached a point where I was no longer comfortable in my skin. My ‘fat jeans’ were getting snug, my face looked rounder every day, and my energy level was dwindling. Not exactly how I pictured myself to feel at 38. And definitely not the path I wanted to continue on into my 40s.

So I’m doing the Advocare Diet for me. I want to be the mom running around the beach with her kids, not the blob under the umbrella in a cover-up. I want to be the sexy wife on my husband’s arm. I want to smile when I look in the mirror and know that I’m doing everything I can to take care of myself.

The Advocare Weight Loss Challenge is my first step. I am on Day 4 today and it’s getting easier every day. I organized all of my days into bags which helped tremendously. I prepackaged my snacks for the week so I just grab which ones I want for the day when I’m making my lunch. I haven’t been hungry at all. The Fiber Drink is rough to get down in the morning but I plug my nose and chug! LOL. I love the Spark drink, the fruit punch flavor in my opinion is better than the orange. I am looking forward to trying the Meal Replacement drink next.

I am on my way to Disney for Spring Break and will do Days 5-10 while on vacation! Making my lists and getting ready!

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Know more about Advocare Weight Loss

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Advocare Diet REVIEWS

If you want to learn more about Advocare Diet, you can check out our real Advocare 24 Day Challenge Reviews below.

Amee’s Review – Advocare 24 Day Challenge

Karla’s Review – AdvoCare Challenge Taking Back My Life

Joyce’ Review  – AdvoCare Challenge It is My Time

Jessica’s Review – I am getting Healthy FOR ME with the Advocare 24 Day Challenge

Melissa’s Review – Advocare Challenge: To like the person that I see in the mirror

Also check out our Advocare Recipes


If you are looking for a great how to make money at home job Advocare is the position for you. I started as a distributor. Then I realized the income potential and I upped the playing field. I would love to share the opportunity to become part of the business. You can read about Advocare here.

If you want to try Sell AdvoCare to earn a little extra money. You can sign up here . You can also email Amee at [email protected] subject Advocare.

Topic: Advocare Diet

Advocare Challenge: To like the person that I see in the mirror

Advocare Challenge

Melissa

Advocare Weight Loss

Hi, I am Melissa and I am a 42 year old wife, mother and teacher. I have a 14 year old son and a 7 year old son. I have been married for 20 years. I have hid in this overweight body for my entire adult life. I have gained and lost hundreds of pounds over the years. I have done every weight loss program out there and have done them successfully. Unfortunately, since I didn’t change my relationship with food – the weight came back on every single time. So, this time my goals will be different. This time while I am fixing the outside, I will also be fixing the inside.

During college, I was a victim of an attack. I never really dealt with the emotional damage that caused and started gaining weight to hide and keep myself “safe”. It has been over 20 years, and the hiding has not helped me heal; and I am done. I am done being a victim and letting someone else have control of my life. I am done hiding.

As I said, I have a 14 year old and 7 year old. I have a million pictures of them through the years. Only a few of those pictures are of me with them. I hate being in pictures. I don’t like the person that I see in them – because it doesn’t look like me. When they are grown and have moved on with their lives, I want to have pictures of all of us to look back on.

My goal is not only about losing weight. My goal is to like the person that I see in the mirror. My goal is to deal with my issues. My goal is to make lasting memories with my family that I can look at and not focus on the weight that I see. My goal is to be comfortable in my own body.

I chose the Advocare Challenge because I have two friends who rave about it. They were both very successful with it and are continuing the food choices after the 24 days ended. They have changed their relationship with food as I need to do. I also know that I can go to them for support and accountability.

Thanks for reading my story, and I hope that you will follow me on this journey. I don’t expect this to be easy, but I do know that it will be worth it….. and that I am worth it.

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Advocare Update #2 – Day 15

I have hit the two week mark and stepped on the scale. It said that I have lost 9 pounds. I am very happy with that! I have stayed off of the scale until now because I didn’t want to sabotage myself. I was afraid that if I stepped on and didn’t see a loss that I would give up and go back to my old ways so the scale is rarely my friend. I will weigh myself again on day 24.

The first ten days were hard. I felt like I was thinking about food ALL day long. Day 11 arrived and I felt great! I am really enjoying the supplements that started on Day 11. I am taking MNS Max Control C. I have a lot of energy now, am very focused and rarely feel hungry at all. It was a huge change for me to have to remind myself that it is time to eat. The only down side I have experienced is having a hard time sleeping at night. I am unsure whether this is due to the supplements or the fact that I have a lot on my mind right now.

I did not start exercising until day 10. My goal now is to get to the gym at least 3 days a week. Working full time and being a mom with boys that have sports every day of the week, I will have to push to get that in. I have found that planning is key. Food planning, time planning, setting alarms to remind myself to take my supplements 30 minutes before lunch time etc.

My goal in the next ten days is to lose another 3 pounds. Twelve pounds in 24 days would be a great accomplishment. I need to aim high in order to stay focused and figure that if I “fail” and only lose eleven that is not a failure at all. I highly recommend this program to anyone like me that has tried it all – and needs something to work. Advocare works – and is worth the investment. YOU are worth the investment!

Advocare Update #3 – Day 20

I have made it to Day 20 of the challenge. I have to say that I feel really good – but I did struggle with having a little more flexibility from day 11 on. I have not stepped on the scale again – and will not do it until the challenge has been completed. My goal is to lose 12 pounds.

I have had problems with sleeping since I started the MNS Max Control C. I don’t know if it is due to the pills or due to the stress in my life right now. Baseball has started again – and that is pretty much 7 days a week with two boys. I try to take a lot of veggies and fruits to practices and games. I am also trying to figure out how to eat early enough in the day since we don’t get home with practices until after 7pm and that is too late for me to eat.

I really like the program at this point. Other than the sleepless nights, I have so much more energy and feel really healthy. I have found that I have to set my alarm on my cell phone to assure that I take my pills 30 minutes before lunch.

I do have a problem with getting in the amount of water that is recommended. Being a school teacher, I cannot take bathroom breaks often, and that can be a challenge with drinking all that water. I do drink a lot of water though, and I am beginning to crave Pepsi a little less than I used to.

I am excited to weigh and measure in the next week. I know that I still have a long way to go to reach my goal weight, but I have gotten a great start and it WILL carry me on to beating this constant battle with weight!

Advocare Update #4 – Day 28

advocare 24 day challenge

 

The challenge is over, but the journey continues. My 24 day challenge has ended but I am still a long way from where I need to be. I feel great and am looking forward to feeling even better as the weeks go by. I have lost 11 pounds and 8 inches!

I have to say that this is an easy plan to follow. I liked how they spelled things out for me. I liked that the supplements were prepackaged on days 11 – 24. I liked that as long as I prepped and was prepared that it was completely “doable”. I didn’t like drinking THAT much water….. water is a struggle for me. I was hoping by now that it would be easy – but I have to say that there are many days that I REALLY want a Pepsi. I also wish that I saw more of a difference between my day 1 and day 24 pictures. I do not lose weight in my face quickly. But thankfully I took my measurements and can see that I have lost inches.

My plan is continue eating on plan and continue the weight loss. My journey is far from over. I am learning patience. I am learning to persevere. I am learning to feel better about being “me”. I am hoping that eventually I will learn to like exercise, but it hasn’t happened yet!
If you have weight to lose, I urge you to give Advocare a try. I sure am glad that I did!

Ready for Advocare Challenge?

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Know more about Advocare Weight Loss program.

If you’re ready to take the challenge, make sure to read these Tips on How to Prepare for Advocare Diet 


ADVOCARE REVIEWS

If you want to learn more about Advocare Challenge, you can check out our real Advocare 24 Day Challenge Reviews below.

Amee’s Review – Advocare 24 Day Challenge

Karla’s Review – AdvoCare Challenge Taking Back My Life

Joyce’ Review  – AdvoCare Challenge It is My Time

Jessica’s Review – I am getting Healthy FOR ME with the Advocare 24 Day Challenge

Melissa’s Review – Advocare Challenge: To like the person that I see in the mirror

Jenny’s Review – Advocare Diet: To Be Comfortable in My Skin Again

Loretta’s Review – Advocare 24 Day Challenge

Diane’s Review – Advocare 24 Day Challenge


If you are looking for a great how to make money at home job Advocare is the position for you. I started as a distributor. Then I realized the income potential and I upped the playing field. I would love to share the opportunity to become part of the business. You can read about Advocare here.

If you want to try Sell AdvoCare to earn a little extra money. You can sign up here . You can also email Amee at [email protected] subject Advocare.

Topic: Advocare Chellenge

Glycemic Index Food List Chart

Glycemic Index Food List Chart

Glycemic Index Food List Chart

The glycemic index: Learning to choose the best food for your best health!

A few weeks ago I noticed that the number on the scale wasn’t moving quite as consistently as it had been. Up until that point I was averaging 2 pounds of weight loss a week; some weeks more. Feeling frustrated I sat down with my trainer, Alfred and talked about ways to amp up my workout. One of the first questions he asked was what had I been eating and had I changed anything in my diet. It was at that point Alfred explained to me the importance of checking the glycemic index of foods, meaning just because it’s a fresh fruit or vegetable doesn’t necessarily mean it’s the best choice.

What is Glycemic Index Food List Chart?

The glycemic index is a measure of how quickly blood glucose levels (i.e., blood sugar) rise after eating a particular type of food. Glucose (the defining standard) has a glycemic index of 100. The effects that different foods have on blood glucose levels vary considerably. The glycemic index estimates how much each gram of available carbohydrate (total carbohydrate minus fiber) in a food raises a person’s blood glucose level following consumption of the food, relative to consumption of pure glucose. Alfred explained to me that the fruit smoothie I was making for breakfast each morning was really not the best choice. While it was healthier than the corn dogs I was used to eating the fruits I had chosen had a high glycemic index which can slow down the weight loss. Switching to whole grain cereals, scrambled eggs, turkey bacon and other high protein low index numbers has not only kept my breakfast from being boring and predictable but has helped me get back on track with an average of 2 pounds per week.

After viewing the glycemic index of many of the foods I was eating I realized that some of my choices were not as good as others. For example, a banana has a glycemic index of 55 cherries are at 22. Taking time to view the glycemic index chart has allowed me to make the best possible choices to improve my overall health and maximize my weight loss.

Making the decision to work with Alfred has proved to be another positive step in the journey to becoming healthy. Not only am I learning to use muscles I didn’t even know I had but I am learning to fuel my body in the best most efficient way possible. By focusing on the glycemic index of foods and choosing those with a lower number I am ensuring the best possible results I can have.

I encourage you to either click on the link below or search for a glycemic index that will guide you as you choose the best possible foods for your body. Once in a while it is okay to choose carrots over broccoli; it’s still a healthy choice. Once in a while you will eat something that is not the best choice. The goal is to live an overall healthy lifestyle that will allow your body to function at its best. It’s been 125 days since my journey began. I’ve lost 53 pounds and feel wonderful. Using food as fuel for our bodies is a key element to getting healthier and living life to its fullest. Taking note of the glycemic index will play a big part in your overall health and allow you enjoy living life in the body you are meant to live in.
Peace,

K2

Check out Glycemic Index (GI) Food Chart

For more weight loss tips and notes about the importance of healthy living read these:

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Healthy Eating Diet Plans

Wellness Wednesday

Healthy Eating Diet Plans

Healthy Eating Diet Plans

Making Choices…How to Stick to a Healthy Eating Diet Plans

One thing I am learning to do more successfully is making better food choices. When dealing with a food addiction such as mine, the difficulty comes in the fact that I still have to eat; I can’t quit consuming what’s been destroying me physically and emotionally. When I first started working toward weight loss and improved health I was using a product to help de-tox my body. The Advocare 24 day challenge provided me with all of the tools to achieve success. I merely had to follow the program with the directions provided and success was mine. It was up to me to stay focused and not deviate from the program; no cheating.I have to learn to stick to my healthy eating diet plans.

When the 25th day came, however, I was petrified. I was fearful that I would somehow backslide. Somehow without my little paper chart I would not know what to do. That morning I said a prayer, packed my lunch, grabbed my water and headed out to face my day. What I realized was that in the 24 days prior I had created a habit. Statistics show that one can either make or break a habit in 21 days, therefore, by following the 24 day challenge I had created a new habit for myself. While nothing is ever easy, I began to feel confident that I would be able to stay on track and make the right choices when it came to food.

Throughout the days that have followed since my 24 day challenge ended (it’s now been 72 days) I have been able to stay completely on track and have lost a total of 40 pounds! Not only has the weight come off, I feel incredible and am excited to lose the next 40 (or more). This is not easy. As a matter of fact, it’s hard. Every once in a while I find myself filled with a craving and trying to figure out what I can do to squash the craving while satisfying it at the same time. I’ve come up with a few tips that help me stick to my healthy lifestyle while not feeling deprived or unsatisfied.

My Healthy Eating Diet Plans

1. I love mashed potatoes. You know the kind with butter and cream whipped up to fluffy perfection? Believe it or not I still eat mashed potatoes once in a while and do so without regret. Instead of using mounds of butter and milk or cream I used low sodium chicken broth. Homemade chicken broth has a better flavor, but the canned kind works well. By eliminating the added fat/calories I can still enjoy the potatoes without all of the guilt.

2. Friday night pizza night has changed a bit at my house. Instead of ordering out for greasy, overloaded pizza I make my own. I make a whole wheat crust from scratch (it’s easy). I prebake the crusts in smaller (personal pizza) sizes so that each person can top their own. For me, I used turkey sausage, turkey bacon, lots of veggies and a homemade sauce I created from tomato sauce and spices. Topping it off with low-fat cheese makes the perfect pizza. I’ve cut the calories but not the taste.

3. Salads are so boring to me but I know I need to eat them in order to get the benefits from the fresh greens. To make the salad more appealing I bake skinless boneless chicken breasts seasoned with Italian spices and add it to the salad. Individual portions of fish can be substituted for the chicken. Adding a few walnuts, raspberries and vinaigrette dressing turns a boring salad into a delicious meal.

4. When I first started the program I made a conscious decision not to go out to eat. I even packed a lunch if I were going out to run errands. Normally errand running was the perfect excuse to eat out which led to overeating and poor food choices. By packing my lunch I had everything I needed to stay on track; and it saves me a lot of money.

5. Eating out takes a lot of discipline and pre-planning when you’re under healthy eating diet plans. If I know I am going out I try to find the restaurant’s menu online and make my decision beforehand. This allows me to register my food choices in my brain; the fewer distractions the better. When I do eat out without pre-planning my menu selection I always check for the healthy options. Most restaurants have a heart smart/weight wise section on their menu. Always ask for sauces, dressings, gravies and condiments on the side. This will allow you to use an appropriate amount or none at all. I’ve discovered that I can do without the extra stuff; and I save a lot of calories to boot!

6. When eating out ask to substitute the heavy sides such as mashed potatoes and macaroni and cheese with vegetables. It is also a good idea to ask to have half of your order placed in a carry out container so that you only have half of the meal brought to you on your plate. Most restaurant portions are too large and by dividing it ahead of time you are less likely to over eat. Plus, you will have lunch for the next day.

7. When under healthy eating diet plans, make sure to always keep water with you. I have several water bottles filled and ready to go at all times. I even keep a few bottles of water in my car. Having water handy will prevent you from having to stop at a convenience store for a drink which could pose a problem with so many choices available.

The key to making healthy food choices is being prepared. Pre-planning can take a little more time and effort but at the end of the day you will find that you are completely satisfied and you have made great strides toward achieving success. Healthy food choices are essential to a healthy happy body. If I can do it you can do it.

Peace,
K2

For more weight loss tips and stories, read these:

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