The G.I. / Glycemic Index...how Carbs Effect Your Blood Sugar!

Its time to talk about GI guys....as in Glycemic Index not GI Joes. We have talked about different types of carbs, different proteins and fats.

NOW we talk about what carbs do in your body. The GI is the measurement of how carbs effect blood sugar levels. Carbs break down quickly in your body (in fact the immediately start in your mouth) and when they break down the ones that break down the quickest.....it releases glucose in the body rapidly.....which also triggers a insulin spike. Lower GI foods do this more slowly.

That is why if you eat something super sugary you get that spike in energy. It feels good immediately and gives you energy. People in endurance racing, etc that need a spike in energy will eat candy to get that spike. Its good to pop you right out of that slump....however the problem is.....you might spike quickly up in energy....but you have a sharp decline quickly....as in a crash.

When "pickin' carbs" its best to pick things with a lower GI...so you have a longer stream of sustained energy.

Here is a nifty chart I found:

GI values can be interpreted intuitively as percentages on an absolute scale and are commonly interpreted as follows:



Here is a great reference site to see what foods GI's are: http://www.glycemicindex.com/

That is why using honey and agave are better than just sugars. Not only do they provide vitamins and minerals...they are LOWER on the GI index.....so they don't spike your blood sugars as fast.

An apple has a GI index of 40 vs a banana has over 50 depending on the size. Using agave as a sweetener is an under 20 GI! That is why its great to use things like that as sweeteners instead of real sugars. Try baking with it!

Here is a site that gives a list of lower GI foods......so you can incorporate them in your diet: http://www.glycemicguru.com/glycemic-index-list.html

I hate to post this site from the South Beach Diet.....but its a great chart of Low GI, Medium GI, and High GI......

http://www.southbeach-diet-plan.com/lowglycemicfoodlist.htm

I hope that helps. Incorporate foods with a lower GI....so you stay fuller for longer.....and you have a constant flow of energy rather than the crashes up and down.

If you avoid the crashes, then you avoid binges....then it doesn't become a diet anymore!

xoxo, C

RECIPE! Grilled Fish with Basil Pesto Veggies!

I love this free mag that comes out every month. They just posted this recipe. Sounds yum! Check it out.

Some notes:

--try another fish....doesn't HAVE to be halibut. Try tilapia or salmon, etc.

--try different vegetables! Broccoli, brussels sprouts, asparagus...you name it...try it!

Try this grilled halibut accompanied with fresh summer vegetables as a quick and healthy weeknight dinner.

with Anne Wilfong, RD, LD

WHAT YOU NEED
1 pound Halibut, divided into 4 equal portions
2 teaspoons olive oil
Salt and pepper to taste
3 small yellow squash, sliced
3 small green zucchini, sliced
3 leeks, thinly sliced
3 tablespoons basil pesto

HOW TO MAKE IT
1) Preheat grill
2) Brush halibut with olive oil and sprinkle with salt and pepper
3) Grill halibut until internal temperature reaches 140 degrees
4) While halibut is grilling, in a heated non-stick sauté pan, combine squash, zucchini, leeks and pesto and sauté until just tender
5) Serve grilled halibut immediately with sautéed vegetables

Makes 4 Servings

DID YOU KNOW?
Four ounces of Halibut has approximately 0.5 g of omega-three fatty acids.

NUTRITION FACTS
Calories 273
Protein 28 g
Carbohydrates 14 g
Fat 12.5 g
Sodium 675 mgs
Fiber 2.5 g

At-home Cost: $3.40 per serving
Restaurant Cost: $10.99 per serving


http://www.austinfitmagazine.com/Nutrition/Recipes/2011/May/halibut-with-basil-pesto-vegetables.html

Don't Be Afraid!!!!

The hardest part about eating well is going out to eat. The portions are huge and there are alot of sneaky ingredients!

We recently went to Minnesota for a funeral. We felt the entire time....we just ate ate ate.....and ate ate ate alot of simple carbs. I am talking Dairy Queen people. Dairy Queen started in Minnesota. The ice cream is thicker and more creamy. Naturally, we had to sample each location we drove past (research purposes only). The dipped cones come in many flavors there...and I needed to try them all, many times.

After all this DQ and eating all the food we did, the night before we left...we were over eating. Just felt gross and full and bloated. We went to a restaurant because we knew we needed to eat but didn't really want to. Bryan and I spent a good 20 minutes looking over the menu for the most healthy thing.

Bryan wanted to order sushi to be healthy....but there is white rice.....simple simple carbos. Skip it. What we needed was some good lean protein and FIBER.....

We thought about the chicken....

roasted Half CHiCken
Tomato & basil salad, broccolini, whipped potato, lemon vinaigrette

However, they probably cooked it in the skin so there would be too much fat in it. The whipped potatoes are just starchy simple carbs...and I am sure the lemon vinaigrette has sugar in it.

We skipped it.

We thought oh salmon! Good protein.....

glazed grilled salmon
Lobster mashed potatoes, sweet chili buerre blanc, sautéed spinach

Too many bad things going on there! If you even skipped the mashed potatoes......GLAZED means SUGARS.....and buerre blanc sauce is fatty, rich and buttery....and sauteed usually means in mucho oil or butter.

SKIP.....

We thought about stir fry....

CHiCken stir-fry
Bell peppers, zucchini, squash, snow peas, broccoli, stir-fry sauce, and steamed white rice

We were just going to order it without the rice but the stir-fry sauce...who KNOWS what is in that! I bet butter and sugars! Plus the vegis in this were not the super healthy kind...squash is more starchy as well

and then I told Bryan ding ding ding....we need NOT to be afraid to ask them to make something healthy!

We saw this: grilled Pork CHoP
Sweet potato mash, spiced apple chutney, bacon jus

We realized that is all kinds of unhealthy....but asked the server if he could make us something more healthy.

We asked them to simply just GRILL the pork chop (the other white meat) and if he can just steam some vegis for us. And they did it! They grilled the pork...and brought out steamed broccoli that they lightly sauteed after in olive oil with red pepper flakes.

It was simple but tasted great. Just what we needed after a long week of eating bad. Sometimes that happens, you splurge and get tired of eating....but you must remember to FEED your body.

Moral of the story...don't just order something on the menu to eat. ASK the chef to prepare something good for you. Save your calories on bad things for something you want. Assume there are hidden ingredients that make things NOT healthy.

Don't be afraid to order something off the menu or ASK what is in the food. Its YOUR body and your stomach, don't just assume.

Bryan always says....assuming makes an ass out of you and an ass out of me....so don't assume!

Keep it simple.....its your dollar bills ya'll.....ask for something YOU want.

Is a Calorie Just a Calorie?

I was on the g (chat that is) with Lisa today talking about blog topics. She mentioned that there is so much stuff out there about calories being just a calorie or are they not created equal.

Its confusing. If you try to read anything about health and nutrition...there is SO much info on the googlio.

I am just going to tell you my thoughts. I believe a calorie is just a calorie but you want calories to WORK for you. Munch on this.....back in the olden days (channel the 50/60s...I reference this because I watch Mad Men)....people would eat 3 square meals a day and not worry about snacks to keep their metabolism up. They wouldn't make sure they got their daily allotment of almonds, etc. They didn't worry about low carb, etc. They just ate.

You see them eating bacon, eggs fried in oil and whole milk in the morning. WTF....we wouldn't eat that now. Dinners were rolls, potatoes, maybe a meatloaf (pretty sure they didn't have extra lean ground turkey then from Jeanie-O). Then dessert! Seems they were always eating pie and ice cream.

What gives? How can THEY eat butter, carbs and sugars and be skinny skinny. I think it boils down to TWO things...1. portion control. Americans now think every meal is a feast or celebration. It isn't people! Portions have gotten OUT of control....check out the Cheesecake Factory. RIDIC.....if you actually ordered a meal at a restaurant and portioned it out into the number of servings. You would be shocked. And onto number 2......activity level. People were more active!

Now a days people come home from work, stuff their face and watch the boob tube all night. Back in the olden days, people would eat, clean up, go play outside and get to bed early. They wouldn't plop down on the couch and do nothing all night.

Things were just not as processed back then either. Things didn't ship from all over the world and country to local grocery stores. I believe things were more pure from bacon to butter to anything else. Nothing super mass produced and over processed. Ingredients were more nutrient dense and not cheapened down to increase profits and lower cost to consumers.

Also, there wasn't fast food. Fast food is cheap and fast. If you watch Food Inc, you will realize that most fast food isn't even food. There is NO nutrition in fast food. Its fatty. That is about it. Not even the good chub chasing fat.

If you eat 200 calories worth of twinkies vs 200 calories vs almonds/apples and budget that caloric amount into your diet....is that okay? I believe so. However, the bloat you get from the Twinkie can't be avoided. Also, your body will process those sugars fast leaving you hungry more quickly.

Make calories work for you by eating foods that help your body, give you energy and keep you full. Fiber and nutrient dense foods refuel and recharge your body....giving you energy and a level of fullness that will sustain you to your next meal. Can a Twinkie do all that? I think not! (maybe Twinkies need to make fiber added Twinkies like a lot of processed foods do now!)

Back then, people didn't worry about low carb vs no carb diet. They just ate. However, their carb intake wasn't out of control. They didn't munch on chips, crackers, candy all day long from a vending machine. Right now we just carbo load all day. We are maxed out on carbs and when we eat them they just convert to sugars and store as fat.

Its okay to eat starches and rice for dinner, just keep in mind how many carbs you have had that day. Try to be more active at night. Don't just plop down. If you are a plopper, then eat a lower carb meal. Proteins have less calorie per gram than carbs...protein up!

Bottom line, I do believe a calorie is just a calorie BUT you want to make your calories work for you. You read about those Twinkie Diets or that Whiskey diet......limiting calories work. If a Whataburger hamburger is 660 calores and you have 3 of them...that is 1,980 calories a day. Can you just live in three hamburgers? You would probably be fine if you did but that won't fill you up all day. Plus there is no nutrition in them..when will you ever poo???

Calories are just a calorie....but they are not created equal. Make them work for you. I believe this entire topic is just like the question....what came first the chicken or the egg?

LetUS Wrap you in Amazing Tasty Healthy Food: Chicken Lettuce Wraps

Need a great snack? Here is my healthy recipe of the week! Great snack or a great party appetizer!

Chicken Lettuce Wraps

3 TBPS Hoisin sauce (check it out http://en.wikipedia.org/wiki/Hoisin_sauce )
2 TBSP Honey (remember it has vitamins and minerals!)
2 TBSP Soy Sauce(low sodium)
1 TBSP Freshly minced ginger (its a root! look for it in the produce section!!!) check it: http://en.wikipedia.org/wiki/Ginger
2 tsp minced Garlic

Mix together and set aside. In a bowl combine:

2 cups cabbage (I use the pre shredded cole slaw that is ready in a bag for Convenience or you can get a bag of just shredder cabbage)
1/2 cup matchstick carrots
3 TBSP peanuts chopped
3 TBSP Green onion (green and white parts)
1 can water chestnuts
1 cup diced chicken breast (cooked...baked with salt and pepper before you chop. I also recommend chicken breast tenders...they cook faster! Chop after cooked to lock in more flavor)


Mix sauce into cabbage mixture. Place mixture into butter lettuce leaves and enjoy.

Shape Magazine and Metabolism

Check out Shape Magazine's article on metabolism...

http://findarticles.com/p/articles/mi_m0846/is_1_23/ai_107488078/?tag=content;col1

Great way to break down the basic's of metabolism.

www.rmrtest.com

Hey Chub Chasers, We all Gotta Have Some Fat Ya'll

Mkay. Lets review:

Protein: building blocks of the body
Carbs: Energy for the Body

Now you hear about healthy fats.....say what fat? Yes, you need fat too. We all have it...and its important mkay?

Fat does more internal things. It insultates your body organs, maintains your body temp and helps promote healthy cell function.

Fat also is an energy storage center for your body. Your body will store excess calories as fat, which is healthy, in moderation. Your body will store excess calories as fat.....so you can use them as energy later. Your body breaks down fat....for energy when needed.

So what I am saying, you can have your fat...and eat it too.

BUT....only certain types of fat ya'll.

Your body needs fatty acids to help build cell membranes...as well as help with key fuctions in the brain, eyes, and lunges. Fat helps your cells stay movable and flexible.

The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include: (please itunes Baby Got Back...while reading....)

---Brain: Fats compose sixty percent of the brain and are essential to brain functioning which include learning abilities, memory retention and moods.

--Cells: Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes
(ba-nanas)

--Heart: Sixty percent of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm...should a 90s music song cue here??

--Nerves: Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission...so fats make you fast??

--Lungs: Lung surfactant (say that out loud three times), which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing (nobody likes saggy lunges)

--Eyes: Fats are essential to eye function (I am thinking that kid from The Sixth Sense had allllot of fats, I mean he sees dead people and all.....!)

--Digestion: Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body happy for longer periods of time. Fatsoluble vitamins (A, D, E, and K) can only be absorbed if fat is present (I call this a FATastic bonus!)

--Organs: Fats cushion and protect your internal organs (is this where more cushion for the pushin comes from???)

--Immune System: some fats help inflammation, helping your metabolism and immune system stay healthy and functioning (oh snap did someone say metabolism??)

Before you jump in the car and run to Chic-Fil-A......not all fats are created equal.

Some types:

-Monounsaturated fats: these are plant oils....from canola...to olive oil....also found in avocados, almonds, and seeds like pumpkin seeds and sesame seeds

-Polyunsaturated fats: sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish. This fat group includes the Omega-3 of fatty acids that are anti-inflammatory and your body can’t make. Omega-3 fats are found in very few foods. Salmon...this is why you eat wild salmon!

Omega 3s are called super healthy fats! They are needed for body functions like controlling blood clotting and building cell membranes in the brain. They are said to help with your heart, liver (who even has one left at this age) and depression.

Good sources: fatty fish like salmon, herring, mackerel, anchovies, or sardines, or if you don't want to eat that....try some cold-water fish oil supplements. Canned albacore tuna and trout can also be good sources, pending on how the fish were raised and processed.

Saturated fat: these come mostly in animal products like red meat and whole dairy milk.....also in tropical oils like coconut, palm and foods from these oils . These fats raise low-dense lipoprotein (LDL or "bad") cholesterol that increases your risk of heart disease.

PLEASE NOTE: It is NOT necessary to eat saturated fat sources since our bodies can produce all the saturated fat that we need when we consume enough of the bueno fats. (like a steakhouse in your body)

I do love me some red meat......but you have to make it a treat. Also, I try to eat a filet...which is leaner red meat...and fancy! I am fancy!

and now to the red headed step child of fats...the bully of them all....TRANS FAT:

okay I copied the definition because its just too gross EW:

Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas (vom), a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers and very bad for you.

AKA its cheap....and bad....like a Vegas h@@ker.

Sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils...make sure you check the label....who wants cheap and bad h@@kers? Oh I mean fats.

Trans fat....raises LDL (bad cholesterol) and lowers HLD (good cholesterol).

So there you go...a lesson on findin' fats. You need to be careful with amounts. Since fats can be tricky...talk to your doc or a registered dietician about the amounts you need. But do add fats like fatty fish, olive oils, salmon, and almonds etc into your diet....cook with extra virgin (no Vegas h@@kers here) olive oils...instead of butter.

Limit red meats.....and stay away from those Vegas H@@kers, hey I am just looking out for ya. :)

Got Munchies?

Do you got dem munchies?

I love to munch...and snack. I started doing this a few weeks ago and its been working....you do it!

....in the morning measure out how many almonds or nuts you can have for the day....and keep them on the counter in a bowl.

Every time you walk by or have a munch urge...grab a few. When you bowl is empty, you done for that for the day!

Just gives you a quick snack and something to grab when you have a munch urge.

and when people say....you snack all the time...and eat nuts all the time...tell them to mind their RMR! :)

RMR/Metabolism Testing

Want to know all about it? Check out this video to learn it all!

Pro Pro Proteeeeeein Packed Punches. Why is Protein Important?

So to review about carbs before we move to Proteins....

Carbs are basically sugar, starches and fibers.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body.

When you eat carbs, the body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

Every cell in our body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids except pee and bile (ew vom)

Protein is important for growth and maintenance. Think about it...why does everyone tell you to have protein after a hard work out...you need protein to REPAIR your body. You have carbs before a workout....for the energy and fuel for that work out...and protein after so you can repair your body and grow them muscles you are after (don't worry gals you WON'T get bulky)!

Proteins are the basic building blocks of the body...and many people do not eat enough protein! I mean...I confess I am a carb craver.....our body is designed to love carbs...the instant rush of energy, who doesn't love that....but we must not forget to eat our proteins people!

There are several types of proteins:

Complete proteins contain all nine essential amino acids. Complete proteins are found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein. Your body digests and uses animal proteins easier then plant based ones.

Incomplete proteins lack one or more of the essential amino acids. Sources of incomplete protein include beans, peas, nuts, seeds, and grain.

Plant proteins can be combined to provide all of the essential amino acids and form a complete protein.

Its important to get a variety of proteins as well. Don't just eat all beans.....add in other things like yogurt, cottage cheese, meat, eggs....your body likes variety...just like feet. What foot wants to wear the same shoe each day? As if.

Amino acids are organic compounds that combine to form proteins. When proteins are digested, amino acids are left. Your hot bod requires a number of amino acids to grow and breakdown food.

Amino acids are classified into two groups:

-Essential amino acids cannot be made by the body and must be supplied by food. These include cysteine, lysine, and tryptophan. Sources of essential amino acids include milk, cheese, eggs, certain meats, vegetables, nuts, and grains. Salmon people salmon!

-Nonessential amino acids are made by the body from the essential amino acids or normal breakdown of proteins. They include aspartic acid, glutamic acid, and glycine.

Your body can only absorb so much protein. Don't go out and be crazy and eat only protein.

When you eat a protein and a carb together...the protein slows the digestion of the carb....resulting in feeling more full for longer, oh holla thank you protein friend!

My fav sources of protein:

-nuts, almonds!

-Greek yogurt

-chicken breast

-ground lean turkey

-Quinoa is actually really nice in protein

-milk...chocolate milk that is lowfat is GREAT after a workout

-lean red meat (filets!)

-egg whites....I love me some boiled eggs

-black beans...great in fiber too..and at this age...we all need fiber. You can even sing the magical fruit song.....

-fish....salmon...wild caught is great for you!

-shrimp or scallops!

-peanut butter...the all natural kind!

To me, protein powders are hard...many times they are incomplete proteins....and not high quality proteins. You really need to read the labels of those things....and investigate. Same with protein bars. Most of them have high sugars you don't need and not a great source of overall protein....plus they are uber processed. Just really read the labels and research before you eat powders and bars.

NOW go forth and rebuild thy muscles......you need proteins for growth, repair.....and overall health. Proteins keep you healthy!!!! They are lower calories than carbs...but you need both for your body.

Protein builds the body.......and carbs provide energy for the body...and now what do fats do?

.......soon we will talk about fat, that is right chub chasers.....we all need some fat! munch munch

finger lickin' good, healthy Sweet and Sour Chicken recipe

Before we begin, if you look up lickin' on wikipedia....here is the definition: Licking is the action of passing the tongue over a surface, typically either to deposit saliva onto the surface, or to collect liquid onto the tongue for ingestion, or to provide pleasure. (just food for thought, nourishing your brain and body in this blog)

This is courtesy of Lea Anne! I am so happy to have her contribute this amazing recipe!

Who doesn't love Sweet and Sour Chicken. I DO! I have a cravin' for yummy Chinese food all the time.

Lea Anne....took a "bad" for you recipe and made it good...and into Lea Anne's Fit Foods!

Check it. I am going to try this Sunday.....make Cam's Lea Anne Fit Foods. YUM, totally drooling over this far out recipe.

I bet this would taste amazing with shrimp or lean pork too!!!

If you guys have taken a recipe and made it healthier, let me know. I will post it!

Sweet and Sour Chicken with Brown Rice (4 servings) About 1 cup

• 1 TBSP olive oil
• 1 TBSP minced garlic
• 1 TBSP fresh ginger
• 1/4 tsp crushed red pepper
• 1 1/2 pounds skinless, boneless chicken breast, cut into 1/2-inch pieces
• 3/4 cup chopped onion
• 1/2 cup chopped red bell pepper
• 1 (15 1/4-ounce) can pineapple chunks in juice, undrained (make sure its just pineapple and no sugar added to them)
• 1/3 cup reduced-sodium soy sauce or other amino acids
• 2 tablespoons apple cider vinegar
• 1 1/2 tablespoons cornstarch
• 1 TBSP honey
• 1/4 cup dry-roasted chopped cashews or peanuts
• 1 cup matchstick carrots

Prep

Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, red pepper,onion and chicken to pan; sauté 5 minutes or until chicken is done. Drain pineapple, reserving 1/2 cup juice. Add 1 cup pineapple chunks to pan; cook 5 min. Combine the reserved 1/2 cup juice, soy sauce, vinegar, cornstarch, and honey in a bowl, stirring with a whisk until smooth.

Stir in juice mixture; bring to boil. Cook 5 minute. Add carrots and heat through. Sprinkle with cashews!

Brown Rice

2 cups water

1 cup brown rice

1 tsp olive oil (optional, I don't use olive oil in mine)

1 tsp salt

Bring water to boil and add rice. Bring back to a boil, cover reduce to a simmer for 45 min until rice is cooked. Cook rice uncovered for about 5 min if there is liquid left in the pot.

ENJOY.....only eat .5 a cup of the rice........and portion out the rest for the week in your Fit Foods!

Things that are Totally Bitchin'

Here are a few of my fav things lately. Totally obsessed.

These Think Thin bars are totally bitchin. (I recently watched Valley Girl with Nicholas Cage, so totally bitchin is my new thing...winning!)

These bars have 20 yes 20 grams of protein......that is insane.....and 0 grams of sugar. How can they do this? I don't know. Its creamy peanut butter coated in chocolate. Its nice and soft like a candy bar. I had one last night...totally amazing. This is great to eat before you go out to eat. Helps curb cravings. I can't believe it can pack this much protein! I don't know how they do 0 grams of sugar.

The fat content isn't bad either. Remember....you have to have good fats too. Lesson on that soon :)

You can get them at Whole Foods, they are totally bitchin.....

Another new fav...these cracker packets. They come in a variety of flavors but I love the Whole Grain....and they are only 35 calories for the entire packet!!!!

There are 10 crackers in that little package people. yes TEN crackers. You know what I love to do with these? Take them in my purse (if you are a man...your murse/European Man's Carryall)...and use them when you order a cheese plate. Typically they bring out high calorie white bread and masks the flavor of cheeses.

Save yourself a TON TON TON of calories by using this cracker instead of bread...for a cheese plate. They are small, calorie controlled and easy to keep your in Purse/Murse/European Man's Carryall!

They are yummy too! Great little snack and a perfect way to enjoy the cheese...without as many calories.

You can get them at Whole Foods. They come in large packages too but I like these being portioned out. I think you can find them in the cheese section...or I have found them on top of the prepared food section. They are 99 cents.

Go get em tiger.....

Lastly...I saw this in a magazine and thought it was brilliant!

Slice in half a grapefruit...sprinkle some real sugar on it...and caramelize it! You can get the cooking torch at a cooking place...they are used for creme brulees...but save some fat and calories....and try this option. So pretty too! Just budget in the cals for the sugar....you don't need much :)

In the words of one of my very favs Brittany Duey....Just Duey it! Come on folks, try my new fav things.

Winning = taking my suggestions. Losing = not. So duey it.

Lesson on Pickin' Carbs

My dad used to tell me: You can pick your friends and you can pick your nose.....but you can't pick your friends nose. From that useful advice, we will talk today on picking carbs.

Carbs are basically sugar, starches and fibers.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body.

When you eat carbs, the body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy.

When this process goes fast — as with simple sugars — you're more likely to feel hungry again soon. When it occurs more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbohydrates give you energy over a longer period. (is this starting to have an ahhhh moment yet???)

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Examples of single sugars from foods include:

• Fructose (found in fruits)
• Galactose (found in milk products)

Double sugars include:

• Lactose (found in dairy)
• Maltose (found in certain vegetables and in beer)
• Sucrose (table sugar)

Honey is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (this is why using honey to sweeten things is better than sugar...has more nutrients in it!

Complex carbohydrates, often referred to as "starchy" foods, include:

• Legumes (beans, beans the wonderful fruit) or peanuts!
• Starchy vegetables
• Whole-grain breads and cereals

Simple carbohydrates that contain vitamins and minerals occur naturally in:

• Fruits
• Milk and milk products
• Vegetables

Simple carbohydrates are also found in processed and refined sugars such as:

• Candy
• Regular (nondiet) carbonated beverages, such as soda
• Syrups (not including natural syrups, such as maple)
• Table sugar

Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain. (this is also alcohol)

Also, many refined foods, such as white flour, sugar, and white rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to get carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

Basically when you are eating normal pasta vs. whole wheat pasta....they are still carbs.....and still have a lot of calories but one is empty calories and the other...the whole wheat...has nutrients in it.

A few tips from todays carbo lesson:

-Carbs=energy.....you should try to eat your starchy carbs in the day....and stick with protein and vegetables at night. Eating brown rice, whole grains, etc should be eaten at breakfast and lunch....and maybe afternoon snack so you have time to "burn them off/use them for energy" by the time you go to bed.

-Carbs digest more quickly than proteins. If you eat a protein and a carb together....like an apple and some almonds....the protein slows the digestion down of the apple...so you stay more full for longer! holla. Make it a rule...eat a carb with a protein.

-If you eat carbs in the evening...your body digests them....and doesn't need the energy....and your body can say to itself...."self, we aren't using this energy now, we don't need this energy....oh I know...I am going to store it (as fat) so we can use it later!"

....if you need an evening snack...try vegis....cucumbers, etc....or eat some protein...but try to stay away from carbs!

-We will have a lesson on alcohol soon...but until then....just know alcohol slows down your metabolism. Your body stops burning fat so it can process the alcohol (your body thinks its a toxin...go figure). When you are having drinks...try to eat more proteins and vegis with it...and cut the starches down....so those don't turn into fat as quickly.

(since your body stops everything to process the alcohol....the carbs are more likely to not be used as energy and stored as YIKES fat)

For example...when going for Mexican food....have a drink or five....but cut back on the chips and tortillas...stick with the meat and vegis!

Does that help? The reason why you need carbs....is so you can have energy. Cutting carbs out is BAD...your body needs them. Just monitor your intake...because if you aren't expending energy......you don't need as much carbs.

This is why its better to have carbs before a workout...for the energy...and protein after (for rebuilding). Protein lesson later as well :)

tata!

Smooth Summer Sippin'

Now that the weather is just marvelous! Marvelous I say...I do enjoy a smoothie in the afternoon. Something between 2-4pm to get a little sweet in...but keep me full until dinner.

I found this Smoothie Special Edition in Food Network Magazine. Here are some of my FAVS!

Tips:

-You can use fresh fruit or frozen fruit

-Peel and put in a baggie or plastic container what will go in the smoothie so its ready to just dump in :) Keep the liquids out....they are easy to just pour in.

-Many markets will sell pre-cut or pre-chopped fruits and vegis. They are more expensive but super convenient!

-Make a few batches and freeze it!

BANANAS! Blend two bananas, 1/2 cup of vanilla yogurt and milk, 2 teaspoons of honey, a pinch of cinnamon, 1 cup of ice

I recommend this one in the am...since bananas have mucho of sugar in them :) Try it with Greek yogurt too...to up the protein :) OR try with one banana and a cup of strawberry.

RASPBERRY-ORANGE: 1 cup of orange juice (make sure no sugar added OJ) and one cup of raspberries, 1/2 cup of plain Greek yogurt, 1 cup of ice....and they said sugar to taste. Try no calorie sugar....or try agave or honey.....your body processes it better :)

MANGO-PEACH-BANANA....this sounds so yummy. Esp because peach season is about to hit. 1 cup of mango and 1 cup of peaches, half a banana, 1 cup of Greek plain yogurt.

(here is a great one for the afternoon) HONEYDEW-ALMOND: 1 cup of chopped honeydew melon, 1 cup of almond milk and ice.....honey to taste!

CARROT-APPLE: 1 cup of carrot juice and 1 cup of apple juice (make sure there is no sugar added apple juice) and 1/2 cup of ice

YUMMO....Kiwi-Strawberry: blend 1 cup of strawberries, 2 peel kiwis (you can get them peeled already at Whole Foods), add some no calorie sugar and 2 cups of ice!

different......TANGERINE-HONEY: peel and seed 4 tangerines and blend with the juice of 2 limes, 1/4 cup of honey, 1 cup of ice

BLUEBERRY-PEAR: 1.5 cups of frozen blueberries, 1 chopped pear, 1.5 cups of plain Greek Yogurt and ice....no calorie sugar to taste

******AWESOME REFRESHER! SPA CUCUMBER: peel, seed, and chop 2 medium cucumbers, blend with the juice of 1 lime, 1/2 cup of water (ohhh mineral water might be fab) 1 cup of ice and some honey to taste! Great bedtime snack if you can cut the honey!

WATERMELON: freeze 3 cups of cubed and seeded watermelon until hard....blend with 1 cup of fresh cubed seeded watermelon, one juice of lime......no calorie sugar if needed and 1 cup of water...more ice if needed

after workout refresher: PINEAPPLE-COCONUT: freeze 2 cups of coconut water in ice cube trays, blend 2 cups of frozen pineapple and the coconut cubes , 1.25 tablespoons of lime juice, 1 tablespoon of honey, and 1/2 cup of coconut water...so PERF for after workouts!

BLACK RASPBERRY-VANILLA: blend 1 pint of blackberries, 1/2 cup of raspberries, 1 cup of vanilla Greek Yogurt, and 1 tablespoon of honey

great afternoon snack: PEANUT BUTTER-APPLE: 1 cup of chopped and peeled apples, 2 tablespoons of creamy peanut butter (make sure its the all natural kind or try almond butter) 1 tablespoon of flax seeds (healthy!), 1.5 cups of soy milk, almond milk, normal milk..whatever and 1.5 cups of ice....add honey to taste.

BANANA PB&J: blend 1 frozen banana, 1 cup of soy milk (or any milk), 1/4 cup of creamy natural peanut butter and wheat germ...use 2 tablespoons of a sugar free seedless strawberry or raspberry jelly.

morning treat! VIETNAMESE COFFEE: 1/2 cup of chilled expresso or strong coffee, 1/2 cup of milk, almond milk etc, 3.25 tablespoons of brown sugar (or a no calorie sugar), 1/4 teaspoon of cinnamon, 1/8 teaspoon of almond extract, 1.5 cups of ice (sounds sooo good)

HEALTHY treat: CUCUMBER-KALE: blend 1 1/4 cups of vegi juice, 1/2 peeled cucumber, 3 kale leaves (or swiss chard!) and the juice of 1/2 a lemon

GREEN TEA ALMOND: 1.5 cups of extra strong green tea (cooled), blend with 1/3 cup of almonds, 1/4 cup of honey, and 1 cup of ice

the VEGGIE: blend 1.25 cups of tomato juice, 1/4 cup of carrot juice, 1/2 peel cucumber, 1/2 celery stalk, 1/4 cup of parsley and spinach...with 1 cup of ice

TEXAN twist: Mint-Jalapeno: blend 1/3 cup of fresh mint, 1 seeded jalapeno, 2.5 tablespoons of honey, pinch of salt, 2 cups of plain Greek yogurt and 2 cups of ice. Top with toasted nuts or seeds and cilantro

Let me know what you try! Smoothies are easy to digest and yumtastic. Try them...post what you try!

Got any of your own??

Weekly Challenge

This week I have a challenge for you. Its easy.

Wake up...get out of the bed and hit the floor.

-Do as many push ups as you can.....just do them. Even if its just one and a "girlie one"

-hold the plank as long as you can. Even if its a few seconds...do it. Try it.

-do 25-50 jumping jacks.

Get ready and start your day. You have just engaged your entire body...and your juices are flowing.

If you can do this again at lunch...do it at lunch. Put a reminder on your calendar and do it!

If you can't do it at lunch do it as soon as you get home!

THEN finally.....do it before bed!

That way...you have just engaged your entire body in exercise 3 times a day. I'm proud.

A Salad a Day Keeps the Doctor Away!

okay. Aren't salads a pain to make?

I have been doing this new thing...so maybe you should too :)

Get one of the bigger size ziplocks. They make big big ones now. Get em'!

Mix a container of spinach with your fav vegis....cherry tomatoes, mushrooms, onions, cabbage....whatever you like and mix it up in that bag.

Bam, just scoop out what you want...and you have a salad. Roast your own raw nuts, add some cheese, whatever....but making a salad is easy now.

PLUS...it last in the fridge 1.5 weeks or so. Try it.

It's Greek to Me (wow how cliché)

New fav breakfast thing or late afternoon snack:

This:

0% Fat Greek Yogurt. Its not secret, I do not like Greek Yogurt but its SOOO good for you...and a great source of protein I am trying to make it better in my diet.

PLUS: half a bottle of these new Naked (lets not kid ourselves, I like the name most) Reduced Calorie Tropical Juices (they make with coconut water which makes them lower cal and higher potassium!)

I have to say the combo is yummy! I use half the bottle of juice and put a cup of yogurt in there....stir it up and whisk it up and drink it. YUM! Make it the night before....so its ready in the am on the go!!!

Thanks Lea Anne for this following tip....you can totally use Greek Yogurt as a sub for many things when cooking. Try using it instead of sour cream!

The benefits of Greek Yogurt in general and why its better than normal yogurt:

-higher in protein! Keeps you more full for longer! (I mean we are talking double the protein!)

-lower in carbs than normal yogurt!

-thick and creamy so you can use it in recipes instead of sour cream or sub it for butter or mayo!

(or even sub for half of the butter/sour cream/ or mayo)

-Lea Anne suggest you take Greek yogurt and add a packet of Ranch seasoning or French Onion for a nice vegi dip!

-Use instead of mayo as well! Make healthier summer potato salad!

Try adding it! I am going to grab a Ranch packet at the store so if I need a before bedtime snack I can mix a smidge of the flavoring into a small amount of the Greek Yogurt....and dip water-y vegis in it like cucumbers, etc to fill me up with little calories.

Go Greek! Opa! Make sure to grab the low fat version though :)

It's Getting Cool-er in Herr, so please for the love of everything...keep on all your clothes

First, lets start off by discussing ice chest vs cooler. It's a cooler people. And say it with a twang...try it coooo ler. Twang it up. I don't know what an ice chest is....but I call it a cooler. So today, my post is about coolers.

My hubs is trying to lose some weight....so I am trying to make it easier for him. We have decided each night...we are going to pack said coooo ler with everything he should be eating until dinner. Then we calculate in the iphone ap, My Fitness Pal, everything in that cooler he should be eating the next day.

(pre-program your meals...so you don't forget and always have time for it!)

I get up, take the soft sided cooler out of the fridge and hand it to him...telling him to eat everything in it before he comes home.

We are targeting his RMR/caloric intake at 1800 calories a day. When he gets home he will have 595 calories left after eating what is in the cooler (and eating breakfast at home). He planned to have oatmeal for breakfast and a protein shake that adds up to around 250 calories.

I think 250 calories is a little low....300-350 would be better but he was set on what he wanted....oy men. Hopefully I can start having him mix his protein powder in some yogurt or coconut water or something instead of just water...giving breakfast a 50-100 calorie boost. Even some lowfat milk.

595 calories left leaves room for extra protein shakes during the day or unplanned snacks!

SOOOO What's in the cooler? Funny you might ask.....

-Mid-morning snack: small banana and some fat free Greek yogurt. (about 200 cals)

**bananas are great for you but they do have more sugar than other fruit (like apples) if you are being really picky on the diet...eating more sugary things in the morning is best so you can burn it off all day

-Lunch: 1/2 cup of ground turkey, 1/2 cup of brown rice, and 6 asparagus spears

**if you are going to eat some whole grains like rice...its best to do for lunch so you have the day to burn it off.

***You can buy a pound of ground turkey from My Fit Foods....seasoned perfectly. Its really yummy! Then you can divide that pound into 4 oz portions!

-Mid-afternoon snack: Spinach leaves with carrots and mushrooms with 2 tablespoons of low-fat and low calorie dressing (like 20 calories for a serving)

-Late-afternoon snack: 10 almonds and 2 small green apples (I threw in a few extra apples to keep on his desk just in case....)

-Before Coming Home/Before Work Out: a 250 cal My Fit Foods higher protein dinner in size small. I believe he took the Turkey Loaf today.

All the above from breakfast to all the food in the cooler is equal to about 1,200 calories. Leaving 600 calories for dinner or more snacks. I told him to add in an extra 100-200 calories protein shake somewhere in the day.

He is planning on going to spin class where he will burn 600-800 calories. For after workout/late dinner.....he is planning to order a lower carb....higher protein smoothie at the gym that is around 300 calories.

This also leaves a buffer for a before bedtime snack. We all get hungry late sometimes. Try eating watery vegis like cucumbers to satisfy you and fill you up. You can also take 1/2 a tablespoon to 1 tablespoon of low fat/low calorie ranch....add a little water to make it last longer...stir it and dip the vegis. Just budget it in to today :)

I do believe since he is having a high calorie burning work out...he should be eating MORE during the day. Hopefully adding 100-200 calories during the day like this so he doesn't burn off too many calories. It would help to add another 100-150 at breakfast and maybe 100 calories at lunch or somewhere during the day so that he doesn't have 600 left to eat plus a workout that he will burn mucho calories.

( I am working on him though...baby steps....baby steps!)

There you have it. Make it easy for yourself in the day. Pack a coooooo ler and pre-program your meals into the My Fitness Pal ap so you know you can eat the entire cooler and its TOTALLY budgeted for!

YOU do it!