Picking and CALLING all Pizza Lovers

Well my picking days are over, or at least for the next five weeks.  That is, if I want to loose instead of maintain my weight.  The hand picking here and there needs to stop!  I am tempted every time I serve my kids buttery popcorn to grab a handful, or eat one Dove chocolate sitting inside our candy bowl, or simply eat the left over piece of pizza sitting in that box.  See, the thing about handpicking is it seems sinless.  Now if you sit there and down a whole box of pizza maybe you should feel a little guilty and shameful.  But who feels guilty eating one piece?  Hence that is why it seems so harmless.

Some people would agree to say, maybe that will backfire.  If you withhold yourself from those foods then you might gorge and eat it all uncontrollably and go nuts.  My answer to that is we have to do what works best for ourselves.  So far this has proven to work well for me.  I can go back to hand picking treats when I want to maintain my weight.  This is only temporary.  Now if I decided to do the latter then it would just take me a lot longer to achieve my goal. 

I try my best to keep an open mind and will be posting other methods for nutrition restriction/healthy ways to loose weight because like I said, different things work better for other people.

SPEAKING OF PIZZA... you all know it is just a weakness of mine.  Hot bread out of the oven crusted with veggies and lots of stringy cheese on top.  Or how ever you like it, meat lovers, anchovies, you name your poison.

Yesterday I mentioned I got a magazine called Cooking Light.  So here is are a few tips from an article for Navigating a Pizza Menu - by Marge Perry.
(my comments are in quotes)

Choose with care at your local pizza shop, or it might be your waistline that is doughy. (don't you just love blunt honesty? no!)  Two slices easily cost you 500 calories.  Perhaps the most pressing concern is that you can consume more than a days worth of sodium from just two slices. (ouch!)  But fear not- it is possible to eat Pizza without undoing a healthy diet.  When it comes to calories, there are smart choices and indulgent ones.  Avoiding sodium is nearly impossible though.  Your best strategy is planning around it.  Proceed or follow Pizza night with a day of lower sodium foods.  And size does matter: Order a large instead of a medium, and you end up consuming 40 percent more pizza per slice.  The numbers below are for two slices in different varieties.  Nutrition numbers are estimates.

Thin Crust Cheese -  Healthiest Choice
388 Calories
You save 50 Calories and 200mg of sodium opting for
the thin crust-without sacrificing flavor.  Choosing this
option is a no brainer, no matter what the topping.   

Thin Crust Mixed Vegetable
466 calories
1,020 milligrams of sodium

Hand Tossed Pepperoni
514 calories
Peperoni is one of the highest meat toppings in fat, calories
and sodium.  If you simply must have it, remove half of the
pepperonis.

Hand Tossed Hawaiian
520 calories
Don't think fruit makes this a healthy choice.  The pineapple
is typical sweetened and the ham ratchets up the sodium
nearly 1,300 milligrams per serving.

Deep Dish Cheese (AKA Splurging)
640 calories 
Two slices from a 12 inch deep dish pizza have more than
twice the calories, fat and sodium you would get with a
regular crust!  (think twice about this pizza ladies)

The Works Supreme Hand Tossed
606 calories
We bet you knew it was bad-but did you know it would
be this bad?  If you must have meat on your pizza, choose
one kind.  This meat fest contains 12 grams of saturated
fat and almost 1,400 milligrams of sodium in just two slices.

(Now that I may have possibly scared you from touching pizza, or not.. a few facts learned about pizza is embedded in the back of your brain.)

The Health Benefits of Antioxidants

Recently, you may have read or heard alot about antioxidants in conjunction with good health or avoiding diseases. Antioxidants have been getting great press lately, and rightfully so. But what are they? What do they do once inside our bodies? And how can we get more of them?

Well, firstly, let’s define what they are. Have you ever seen the bottom-feeder fish in a fish-tank, sucking up all the gunk and grime that is toxic for the rest of the fish? Think of antioxidants as molecular-sized, “free radical scavengers” in the fish-tank of your body.

Once an antioxidant finds its way into the body, mostly through the foods we eat, it slows down, or even prevents, the oxidation of other molecules. When molecules in the body oxidize, they can create free-radicals, or cellular bi-products. It is very normal to have these free-radicals in the body, but in excess, they can wreak havoc on our cell structures.

What Are Free Radicals?

Free radicals create a destructive process in our cells, causing the molecules within the cells to become unstable. They may even be a big player in the formation of cancerous cells by a “chain-reaction” effect, causing other cells to become damaged. Because of the inherent instability of free-radicals, they try to attack other healthy cells to get stable themselves. This then causes the once-healthy cells to react in the same way, attacking others in an never-ending attempt for cellular stability.

In layman’s terms, free-radicals are bullies that start pushing everybody around, and encourage nice cells to become bullies as well. Just like most conflicts, the results are “free radical waste products” made up of our broken, injured and deformed cells. If our cells are weak, it is natural that our organs, tissues and skin of the body will likewise become weakened.

As you can imagine, oxidative damage plays a huge role in many of our modern-day diseases, such as muscle and tissue degeneration, heart disease, diabetes, cancer, as well as many other health problems. You are exposed to free radicals as a normal bi-product of regular bodily processes, like breaking down the food we eat, taking toxic medicines, as well as through exposure to pollutants. In addition, over-exposure to the sun (sunburn) and smoking can also increase your body’s need to oxidize and create free-radicals. Antioxidants stop this cellular chain reaction of oxidation by neutralizing the free radicals.

Many plants and animals keep large amounts of antioxidants on hand, due to their role in preventing cell damage, as well as their ability to repair damaged cells. Studies have shown that antioxidants can play a role in reducing the cell-damage of free radicals.

Moreover, the National Cancer Institute has stated that preliminary research in lab animals has shown that “antioxidants help prevent the free radical damage that is associated with cancer.” Many experts feel that increased antioxidants in the body can also help slow the process of aging, and may even increase longevity.

ARTICLE BY:  Dr. Edward
Natural Health and the The Health Benefits of Antioxidants

Pound for Pound Challenge!

As I am a fan of the Biggest Looser I have joined the pound for pound challenge.  Hold yourself accountable to loosing weight and at the same time you are feeding those in need!  How much will you loose by June 30th? I am pleging to loose 15 lbs in the next 41 days (about 6 weeks) !  Texas is in second place and has already pleged 407,297 pounds. 

The Pound For Pound Challenge is a partnership among The Biggest Loser, Feeding America, General Mills, Subway, 24 Hour Fitness and The Kroger Co. to help Feeding America deliver millions of pounds of groceries to local food banks across the U.S.

You can participate in The Pound For Pound Challenge by pledging to lose weight at PFPChallenge.com. For every pound you pledge, The Pound For Pound Challenge will donate 14¢ to Feeding America - enough to deliver one pound of groceries to a local food bank. Maximum donation of $1,080,000.

Click Here to join the Pound for Pound Challenge

TIME and PATIENCE

I get discouraged and become impatient during my weight loss journey. Highs and lows... one minute I see subtle differences and the next I am criticizing myself. Talking amongst friends most of us agree we are always our toughest critics. Even if someone notices you have lost weight and tells you how beautiful you are, if you are not happy the with the way you look, their perception is not going to change how you feel about yourself completely. But I do thank all of my sweet friends that do encourage me and lift me up. The support does help in getting over my petty bumps in the road and move on.

As of today I have lost a total of 17 pounds in 6 weeks. Sometimes I get really excited and then I take a look in the mirror and think UG 30 more pounds to go. So I have been reading different articles on patience with loosing weight. Different ways to tackle that unnecessary feeling. Because the facts are... if you want to loose weight the right way it will take TIME and PATIENCE. If patience is something you struggle with here are some suggestions below that might help.

For example one of the suggestions was not to look at it as a 90 pound goal.  8-10 pounds a month is realistic and reasonable.  Break it down into smaller increments. Then once you have reached that goal treat yourself with a small reward.  A Mani pedi, new shirt from Target, massage from your husband, something you can look forward to. 

Another idea for staying motivated which helps improve your patience is logging any changes that you notice in a journal. Track when you are able to do an activity without getting winded anymore, when your thighs don't touch, when you had to go to a smaller hole on a buckle, basically little things that can provide encouragement. That can help with being patient with the slow process of seeing results on the scale.

Take a picture of yourself once a month in the same outfit. This can help you see an actual difference.  We see ourselves in the mirror on a daily basis and that makes it hard for us to notice changes. 

Decide to start with small, acceptable changes over a period of time.

AVACADOS 101

Article from  http://www.avocadosfrommexico.com/Nutrition.aspx

Avocados from Mexico have so much to brag about! Sure, they taste great and are super versatile in recipes—and they’re also nutrient powerhouses. You can always feel good about serving Avocados from Mexico to your family and friends because they deliver nutrients our bodies need every day.
Packed with Goodness

One-fifth (1 ounce) of a Hass avocado has 50 calories, 3 grams of monounsaturated fat, 0 cholesterol and sodium, and 1 gram of dietary fiber. (Who knew a fruit that is so smooth and creamy provides dietary fiber that’s so important to a healthy digestive tract.)

Avocados provide nearly 20 essential vitamins and minerals: potassium, folic acid and other B-vitamins, as well as vitamins E and K. They also contain phytonutrients, believed to help prevent many chronic diseases.

Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein and vitamins A, D, K and E in foods that are eaten with avocados.

Avocados are a good source of lutein, an antioxidant which has been shown to be concentrated in the macula of the eye. Research suggests that it may help maintain healthy eyesight as we age. An ounce of avocado contains 81 micrograms of lutein.

HEART HEALTHY


Avocados fit into the American Heart Association’s guidelines for a diet that provides unsaturated fat and is low in saturated fat. Avocados contain no saturated fat or cholesterol and are virtually the only fruit that provides good-for-you mono-unsaturated fat.

LOW- CARB

Diabetics and others who must watch their carbohydrate intake can enjoy avocados often. A one-ounce serving has only 3 grams of carbohydrate.

LACTOSE INTOLERANT

Add avocados to smoothies, sauces, soups and salsas for creamy flavor and texture without the dairy!

WEIGHT-LOSS

Recent research indicates that a diet that contains 20-30% calories from “good fat” like the oils found in avocados, not only supports good health but aids weight loss and maintenance.

Great nutrition meets great taste. Hello Avocado!

Avocados serve up vitamins, minerals and more.

Studies have shown Avocados from Mexico contribute nearly 20 different types of vitamins, minerals and phytonutrients that can help your body function normally.

Plus, Avocados have the mono- and polyunsaturated “good” fats that are recommended as part of a healthy diet.

A one-ounce serving (approximately one-fifth of an Avocado) is just 50 calories, yet serves up nutrients, 3 grams of monounsaturated fat and 1 gram of dietary fiber.

All with zero cholesterol and just 0.5 grams of saturated fat (the “bad” type of fat).*

Quick facts

Phytonutrients are thought to prevent many chronic diseases.

A serving of Avocado has the same calories as a serving of other popular fruits like cantaloupe, honeydew melon and pineapple.

*Total fat content 4.5 grams., Includes 0.5 grams saturated fat, 0 grams trans fat, 0.5 grams polyunsaturated fat and 3 grams monounsaturated fat.

Awesome Link ** Trainer Visits The Early Show ** How to loose that Tummy Fat ** PLUS a video special that I love **

                     http://www.cbsnews.com/stories/2005/01/21/earlyshow/living/main668359.shtml

Keep on going

Dragging my butt out of bed was simply not an easy task this morning.  I even thought of a few excuses I could give myself not to go.  Looking at the clock beep at 4:35 in the am? Sometimes I think I am out of my mind.  But who am I to complain? 

Today on the inspiring show 'The Biggest Looser', one of the contestant's brother died of cancer.  I cannot imagine picking up and carrying on.  That is how easy it is for life that we hold so dear to bring us back at the starting point once again.  He broke down several times and having incredible support and love from the other team members was so important!  There will be many hurtles in life and we can only go one of two ways, jump over or come to a stop.  He loved his bother dearly but kept on going even though the emotional pain had a tight grip on his heart.  It is so critical that we all stick together and encourage one another. 

Here is an article below on tips to get a jump start to a healthier lifestyle.




Getting Started and Sticking with Exercise

By Elizabeth Quinn, About.com Guide

Here are some tips and tricks to fit exercise into your life in simple, painless ways.

Start Small
Exercise is not an all or none endeavor. It is a continuum. Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month. This perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. Don’t expect results overnight. But do expect to take small steps every day.

Go Low Tech
Technology is a wonderful thing, but much of it reduces us to very lazy people. If you want to fit activity into your daily life, just go low-tech and you will probably burn another few hundred calories a day. Walk or ride your bike for errands, take the stairs, mow your lawn with a push mower, give up your television remote and actually get up to change the channel, walk down the hall to your co-workers office rather than calling.

Surround Yourself with Good Role Models
If all your friends are couch potatoes, odds are you will have a hard time becoming active while hanging out with them. If you surround yourself with people who are healthy and active, odds are it will be easy for you to stay active as well. Peer pressure is a wonderful thing if you use it in positive ways!

Set Weekly Goals
Check in with yourself each week by setting attainable, yet realistic goals. Try to set a plan to go faster, farther or longer with your routine. You can even set nutrition goals such as getting 5 servings of fruit and vegetables each day. Your goal can be as simple as taking a daily 15 minute walk or as intense as completing your first marathon. Only you know what is realistic for you.

Try Something New
If you always try to start a walking program, and always drop out after a few weeks take heart. It may not be the exercise you can’t stick with but the type of exercise. You may need to try a variety of activities before you find one that you really like and want to do long-term. Try running or biking instead of walking, go with others or go alone, try exercising at different times of the day. Keep your options open and find exercise you enjoy so you never view exercise as a chore. It should be fun and fulfilling!

Write it Down
Keep an exercise log book. Simply writing down what you did, how long and how you felt can be great motivation. Not only can you view your progress and look back at your accomplishments, but you can plan ahead and decide where you want to be in a week, a month or more.

Psychology of Exercise
Some people enjoy being distracted while exercising while others prefer to pay attention to how their body feels while exercising. Try both tactics and see what works best for you. If you're new to exercise, being distracted by music, television, reading material, conversation or a personal trainer may help you stick with it. After you've been exercising a while it may be helpful to pay attention to your body sensations. Athletes often focus on their breathing, cadence or body movement to stay focused.

Make Exercise Part of Your Daily Routine
Rather than trying to go to the gym, or squeeze in more time for exercise look for ways you can add exercise to what you already do. Walk the dog, bike to the store or to work, do crunches or push-ups during commercials, pedal your exercise bike during your favorite TV show, meet friends for walking dates rather than dinner & drinks. If you are creative, you will realize you don’t need to change your routine much to fit exercise into your life.

Find a Buddy
Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.

Make Exercise a Priority
If your exercise plans and goals are at the bottom of your priority list, you will never reach them. Period. You have to believe that this is important enough to make it happen. Take a serious look at your words, desires and behavior. Do you always talk about wanting to get active, but never actually do anything about it? If so, you are only fooling yourself and continuing the cycle of helplessness. Get honest with yourself about what you really want and how much you are willing to work to make it happen. You’ll be surprised how easy it falls into place once you put your energy into action rather than excuses.

How To Cure Hypoglycemia Permanently!

About 7 years ago at one of my better weights (155 lbs) I was diagnosed with Hypoglycemia. Quite the opposite of Diabetes. But none the less an insulin problem. My father has diabetes and his sister died of complications of diabetes and obesity.

I was tired all the time and sometimes would go through bouts of depression for no reason at all. After testing the Doctor diagnosed me and I went on my way. He said that I was overweight and needed to eat healthy. There was not much of an explanation as to what this scientific name meant but I walked away knowing I had to head his advice.

I found this article today that shed a lot of light and I wished I was given more information in the past or would have researched it more back then.

Here is the article below that totally explains why all of those symptoms have completely gone away since I have been eating clean! The difference is amazing. I am not having spontaneous food cravings, bouts of feeling under the weather for no reason at all, and my insomnia is gone completely. If you have Hypoglycemia this may be a cure all for you!


 
 
 

Article - How To Cure Hypoglycemia Permanently!
 
Cure For Hypoglycemia - Hypoglycemia is a condition that results from having low blood sugar. The symptoms of hypoglycemia can include food cravings, weakness, depression, insomnia, etc.

Technically, hypoglycemia can be "cured" by returning the blood sugar level to normal range and this can be done with a simple change of diet.

Fatal Mistake In Diet!

Many people like the idea of treating hypoglycemia with cakes, potato chips, candy, chocolates, etc...in an attempt to raise their sugar level back to normal level. There is nothing wrong with the attempt as it does work in raising your sugar level - but only for short period of time!

When you take in food high in carbohydrates or sugar, your body will sense a SHARP increase in blood sugar level. As a result, your pancreas will overreact and produce high amounts of insulin to break down the food, and your sugar level will plummet right down again!

Once again you symptoms come back and you are forced to repeat the traumatic experience again...and again...and again. Sounds familiar?

Cure For Hypoglycemia - The RIGHT Diet Plan!

The key idea here is gradual. You want to keep your sugar level at a constant level, you don't want it to spike up and down without control. You don't want you body to overreact by producing high amounts of insulin.

The only way you can achieve the above results is to eat small but frequent meals. The normal diet plan of 3 meals a day (breakfast, lunch and dinner) CANNOT work for hypoglycemia and it is often the main source of your problems.

Have a least 5-6 meals a day and ensure that your diet consists of proteins and carbohydrates. There is a common misconception that carbohydrates and sugar are bad for hypoglycemia...this is FALSE!

Carbohydrates are our main source of energy, this is an undeniable fact. They provide you with the energy you need to function throughout the day. The trick here however, is that you need to slow down your body's absorption of carbohydrates and this is where protein comes in. Protein slows down the absorption of carbohydrates and sugar into our bloodstream.

Ensure that you diet consists of a healthy mix of complex carbohydrates and proteins. These foods will not cause a drastic rise in your blood sugar level; instead, they are broken down and absorbed into the bloodstream gradually - which is what you are trying to achieved!

Cure For Hypoglycemia - The Important Points!

You need to understand that hypoglycemia is not as simple as raising your blood sugar level. For a normal person, regardless of what he/she eats, the body can produce the RIGHT amount of insulin and have no problems regulating the blood sugar level.

But when you suffer from hypoglycemia, your body has problems achieving optimal blood sugar control. For some unknown reasons, the body overreacts and releases too much insulin - and this is what it means to be hypoglycemic! You are not mad. It's not in your head. It's not caused by stress.

All you need to do is to assist you body in regulating the blood sugar level and that is done by modifying your diet - it really is that simple!

You don't have to be depressed. You can still meet people. You can still work. You can still have a peaceful sleep. You can still have fun. You can still have a normal life. All you need to do is to learn how to change your diet plaan

Hmmm what to order off the menu???

Added a new link today I think you will enjoy.  Know how many fat, calories and carbohydrates you eat when ordering off the menu!

Click Here for Resturant Nutrition Facts

I was surprised with some of my findings below:

• Jason's Deli® Nutrition Facts

Turkey Wrap
98% fat free oven roasted turkey breast, homemade guacamole and ranch dressing, diced tomatoes and sprouts, rolled up in a veggie wrap
535 Calories

• Jack in the Box® Nutrition Facts

Bacon, Egg and Cheese Biscuit
435 Calories
25 Grams of Fat

Bacon Ultimate Cheeseburger


jumbo hamburger patties, American and Swiss-style cheeses, bacon, Mayo-Onion sauce, ketchup and mustard on a jumbo bun
1090 Calories
77 Grams of Fat
 

• La Madeleine® Nutrition Facts

Chicken Salade
410 calories
36 grams of fat
 

• Romano's Macaroni Grill® Nutrition Facts

Chicken Parmigiana
850 calories
37 grams of fat
76 carbs
 
Romano's Macaroni Grill® Nutrition Facts

Fettuccine Alfredo with Chicken
910 calories
48 grams of fat
71carbs

Article on Eating Healthy from - http://www.eatinghealthytips.net/

You Are What You Eat, Right?

Our eating habit determines the outcome of our health and makes us who we are. But the important role that our eating habit plays in our overall well-being does not end there. Every person’s daily eating habit helps one to know the quality and length of one’s life. It can also have a bearing on the quality of our children’s lives.

Most probably, your mother has told you this many times: “You are what you eat, right?” Have you ever given this a careful thought? You are the outcome of the food that you take into your body. Food is one of the major contributors to your overall health, so you have to eat right. Genetics also affects your health. But even if you have poor genetics, you can reverse the situation by maintaining a healthy diet.

Diet becomes all the more important as people age. As we age, our diet and physical activities determine whether we can still enjoy a high-quality, healthy life, or we suffer from deadly diseases. Advances in medicine have been successful in extending life span of people by nearly 15 years. Aside from that, improved living conditions and public awareness of various food options have also helped increase life span of people. Consumers have become conscious about their health more than ever. However, it does not mean that we are having healthier eating lifestyles than before. In fact, the number of obese people in the United States has reached alarming levels. Why is the country still struggling with obesity issues if health conditions today are better than before? We are eating healthier, exercising, and getting better medical care, aren’t we?

The answer to these questions has been mentioned earlier: You are what you eat, right? Usually, our daily diet is made up of low fat intake and higher carbohydrate intake. During digestion in the body, carbohydrates are converted into sugar, and excess sugar is stored as fat. Carbohydrates—not fat—make you fat. Even if you are health conscious, you may get deceived by the misleading “low fat” labels in food packages and containers. A low fat food does not exactly mean it is healthy. For optimal health, you must know your body’s energy and nutritional needs and understand food labels properly.

Eating healthy entails taking in what your body needs to keep it working in good condition. A healthy diet includes more servings of vegetables and fruits and less processed or manufactured foods such as canned goods and potato chips. Although they are easier and faster to prepare, processed foods are not always the healthy option.

Are you aware that your metabolism has to do with how much food you need and how often you must eat? Metabolism affects the burn rate of the calories you take into your body. The more effective you digest your food and turn it into energy, the healthier you become. If we are making the most of our daily intake, we usually need less food.

To sum it up, we have to know and understand our individual nutritional needs and what foods keep us healthy so that we can eat healthy for our good health. After all, you are what you eat, right?

Copyright 2009 Eating Healthy Tips - http://www.eatinghealthytips.net/

Turn knowledge into your greatest strengths

The way your body looks is 80%

what you put in your mouth and 20% exercise!

If you deficit yourself 500 calories a day

(in either food or exercise)

You will loose 1 lb a week.

If you don’t have muscle

You wont shed fat!

Muscle burns fat.

That is a FACT!

Weight training is important!

Eating tips

Always be prepared. Don’t allow yourself a long stretch without food. Always have a healthy snack nearby. When you are not prepared you eat the closest thing to you and it may not be the healthiest.

If you have to leave for work it is so important to pack your lunch!

Change the way you eat! It will take more will power to eat healthy and watch your family indulge in pizza, but you will be happy you didn’t. It is a small satisfaction so don’t give in!

Drink water like crazy!

Exercising tips

-This is a must to get to your desired weight
3 (1) hour cardio, aerobic exercises a week.
2 (45 min-1hour) weight training per week

-You can work out both cardio and weight training in one day to kill 2 birds with one stone.

-Weight training is easy at home. I know sometimes- time to yourself is a challenge, especially if you have distractions. But you can overcome that. If you have kids exercise while…

-They are sleeping at night
-Wake up early before they rise
-Do it while they are at school

-Weight training- Turn on your favorite radio station, cd, grab your ipod or mp3 player. Music helps time pass by and before you know it you have worked out for 1 hour! Each song is approx 3-4 minutes long. About 15 songs. During each song count long reps with you low weights. 5 and 8 lb weights.

- Drink a protein shake 1 HOUR before a weight training. The more protein you have in the morning the leaner muscle you will have and the more fat you will burn.

-Before a work out do not eat a high carb and high fat meal. It will take your body longer to burn fat that you want to shed.

Body Science

There is a perfect science to the way our bodies function. Wow God is amazing because we are so intricate and detailed. Pretty neat information I learned as to why our bodies work the way they do.

NO WHITE STUFF　
Toss simple carbs > they give you a high glycemic index.

High glycemic index > causes a spike in insulin levels.
Too much insulin tells > the body to store fat.

PROTIEN IS IMPORTANT

When you consume protein > body releases lipase.

A hormone that makes your body rely on fat.

So burn fat > instead of releasing insulin.

COMPLEX CARBS ARE A MUST TO BOOST METABOLISM
Complex carbs stay in your body longer > blood sugar levels wont swing wildly > there for your insulin levels stay steady.

FAT IS NOT ALL BAD
Some fat is required.

They are called Essential Fatty Acids.

EFA’s > accelerate fat burning.

When you have EFA’s > cells burn in greater amounts of oxygen.
The more oxygen carried to the cells > the more fat burned.

TAKE THESE FOODS IN MODERATION
These foods have a high glycemic index.
Rice
Carrots
Potatoes
Store bought fruit juices.

PROPORTION
1 serving of lean protein > palm of hand
1 serving of complex carbs (whole grains) > tennis ball
1 serving of complex carbs (veg and fruits) > 1 heaping handful
This is what you plate should look like at each main meal. No more than 300-400 calories.

EXAMPLES OF LEAN MEATS
Chicken breast
White fish
Salmon
Tuna
Egg Whites
Turkey
Pork
Beef Tenderloin