Why Protein Matters

Protein plays a very important role in weight control. Lean protein helps you maintain your lean body mass when your calories are restricted. It also helps you suppress your appetite.

The USDA defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion.

Eating lean protein increases your metabolism due to the thermic effect of food, which is how much energy you burn to digest the food. Protein has a thermic effect of 30 %. This means that if you eat a lean protein food that has 100 calories, 30 of those calories are used to digest and process the food leaving only 70 calories of net energy available. Carbs have a thermic effect of 10-15 %, while dietary fat has the lowest thermic effect of only 3%.

One of the things I cannot stress to you enough is eating many times a day instead of eating three meals a day. You need to eat breakfast every day. Within 1 hour of waking up eat breakfast. Eating breakfast keeps the body nourished while providing energy.  The body does not run well on poor fuel!

Eating more frequently helps us stay lean and healthy and from becoming too hungry. Each one of these meals is essential to your health, NO SKIPPING, if you want success! Set the timer or alarm on your phone to remind yourself to eat, I honestly have to do this.

By eating protein with a complex carb you slow down the carb to fat conversion process. Choose high quality protein: nuts, seeds, legumes, quinoa, tofu, poultry, lean beef, eggs, fat free plain yogurt, or cottage cheese.

Complex carbs are high in fiber and aid digestion. Vegetables, fruits and whole grains are all complex carbs: brown rice, oatmeal, quinoa, whole grain pasta, bananas, carrots, sweet potatoes, asparagus, broccoli, apples, berries, and grapes.

Example: 1 apple with 2 Tbsp. natural nut butter or 1 small handful raw unsalted almonds or low fat cheddar cheese stick. Hummus with celery or carrots.

Remember cleaning eating is a lifestyle. It isn’t a diet!

One of the best Beachbody programs regarding portion control and spacing out your meals is the 21 Day Fix. It has taught me so much about clean eating and portion control. You will see a short video about the 21 Day Fix. Please let me know if you’d be interested in joining my next challenge group that starts April 27th by filling out my challenge group application. Hope you have a blessed day.

Beachbody's Newest Program Cize

Today it was announced that Beachbody's newest program will be called Cize. Does anyone love Shaun T as much as I do? Well this new program that Shaun T created will be released in July. I absolutely love Hip Hop Abs and T25 and cannot wait to try out this program.

This program will have a very different format than T25, Insanity and Insanity Max 30. This program will be a dance program. If you love Zumba then you'll probably love this workout! The workouts will leave you drenched with sweat. If you've been doing the same routine for awhile then this may be something you want to try.

I saw such amazing results with T25 that I'm excited to try some of Shaun T's other programs. I've also had a few challengers who have seen awesome results with T25, Insanity and Insanity Max 30 so I know from experience that this next program of his will be a good one.

What is Cize?
Cize will be a four week dance type workout that will give you an awesome cardio workout without feeling like you are working out. In each workout Shaun T breaks down challenging moves step-by-step and builds them into a full dance sequence in just 35-40 minutes. You won't even realize you are burning fat and calories while you are mastering these moves and having fun! Here is the preview:
 

When is it being released?
This program is set to be released in July. A sample workout will be added to Beachbody on Demand sometime in June. Beachbody usually allows Team Beachbody customers with a coach to order the workouts first so sign up for a free account with me as your coach today. I will keep you updated on release dates and make sure you are one of the first to get this workout. I will also be running a Test Group for this workout and would love to have you join me for accountability and tips.

I hope you have a blessed evening.

What motivates you?

If tomorrow you knew you could do anything and not fail what would you do? Is there something you are passionate about but are afraid of trying? I often ask myself these questions. Why? Because I know of two things I know I don't want fear to control my life and I also know that God often gives us things that we think are too big for us because he wants us to rely on his strength.

Do you have any idea what you passion is? I love loving on others and teaching. If you've never explored this question start by writing down the types of activities you like to do and the types of activities (hobbies) that make you feel good when you do them. What are your special skills and talents - don't be shy - usually if it's something we like to do we are probably good at it? What inspires you?

Once you know your passions sometimes God will give you something that you'll think is way bigger than you can ever handle. In Lysa TerKreust's book "What Happens When Women Say Yes to God" she talks a little about this. She says that as long as it doesn't go against God's Word and you are hearing affirmation from multiple sources than this "big" adventure" is probably God trying to tell you to go for it.

God will see us through. Would you imagine with me doing something that you thought was totally impossible? I never thought I'd ever lose the weight. I thought I loved food too much and it was completely impossible. I thought I don't need to care about my body as I know that I'm going to heaven no matter what. I thought that my husband loves me just the way I am and it doesn't matter that I am big.

But then God continued to give me the message that I needed to lose the weight. I kept continually being told that without losing the weight I would have more health problems soon. I was also having back and knee pain. I could barely carry both the twins at the same time. I was having trouble walking up and down stairs because me knee hurt. I also was being affirmed in scripture that I needed to take care of my body. I was seeing in scripture that our bodies are God's. That they are his holy temple and I needed to take care of it.

So last year I decided that I could do the impossible. I decided since I heard God telling me I needed to take care of myself and that everything I was hearing from trusted advisors was affirming I needed to lose the weight I made the leap of faith. I knew God would help me.

I notice that when I am close to God I make better choices. I am not as prone to eat because of emotional reasons. When I want to snack I pray first to see if that is really what I should be putting in my mouth or if I am just trying to feed my emotions. When I don't feel like working out I ask God for the motivation. In the middle of a workout when I feel like I cannot go further I ask God for that last little push. And guess what I'm succeeding.

So who wants to join me in this journey? I have another challenge group starting Monday and I'd love to have you in it! I've learned so much over this past year and I'd loved to pass it on to you. Please fill out my Challenger Information Form and I will get back to you soon. Hope you have a blessed day!

Piyo/T25 hybrid Week 2 Round up

This week was a great week. I felt so successful and got all my workouts in. My eating was much better this week. I'm excited to see what week 3 will bring.

Monday was Piyo Sweat. We had some extra time so we decided to do this 37 minute workout today instead of Wednesday. Wednesday we will do Drench. I love the heat section in the workout. I love how many burpees are in it and that I can do them. I also love how many pushups there are and that I am getting stronger.

I was remembering when I first bought Piyo last year. I remember Brian asking me why I was wasting money on it. That we had tons of pilates and yoga programs. Why did we need another one? He thought it was going to be easy. This was him after yesterdays workout.

He actually said to me that he'd be interested in doing the full ten week program after we finish this eight weeks of hybrid Piyo and T25.

My nutrition was spot on today. I ate within my containers. I feel so good when I fuel my body correctly. I'm ready for a great week.

Tuesday was T25 Total Body Circuit. It was a challenge. I couldn't believe how much harder I could push myself than last year this time. I did have to modify some of the moves as I was just spent. I was pushing myself really hard and had to modify to keep going. It felt great.

Tuesday was one full year of clean eating and 30 minute workouts everyday. I love how much my body has changed and how much better I feel. IT has been an awesome year and I cannot wait to see what this year brings. I'm loving every moment of this journey.

My nutrition was prefect today. I didn't have any cheats and ate on my plan. I did drink a beer this evening as it was National Beer Day.

Wednesday was Piyo Drench. IT was hard for me to get in this 47 minute long workout. Brian was at work later for a meeting so I was trying to get dinner on, my workout in  and entertain the girls all while trying to keep the baby happy. I got it done but it wasn't pretty and I had to push pause a thousand times to keep everything running. It felt great when I was finished.

I didn't feel like working out today. I was just tired. We were up a lot with the baby last night. This morning we went shopping with a friend for stuff for MOPS. We went to four different stores and then I took BCD to the mall play ground to play for awhile with my MOPS table. I was just exhausted. I also had dishes piled in the sink and laundry to do. This was all excuses I was using to not workout but in the end I was glad I did.

My eating was spot on today. I love days where I stay on track.

I work up Thursday morning to my pants being to big so I decided to weigh myself. 10 weeks ago D was born and I saw a new middle number on the scale! This is so exciting. I'm 24 pounds lighter than the day I delivered! I cannot wait to see how much my body changes in the next six weeks of this hybrid program.

Thursday's workout was T25 Ab Intervals. I for some reason don't remember this workout as well as I remember a lot of the other T25 alpha round workouts. I actually had to modify more than I would have liked to as my abs aren't strong yet. I did the plank series, the side series and some of the other series in a non-modified position, but definitely had significant trouble with the v sit. I know my abs have a long way to go to get stronger but I know everyday they are getting better. I also loved the little burst of cardio in this workout.

My eating was awesome today. I aloud myself to substituted one of my yellow containers for a chocolate chip cookie at MOPS today. Other than that I stayed within my plan for the day. I was proud as sometimes on MOPS days I allow myself to have it as my cheat day and I didn't do that today.

Friday was Piyo Strength Intervals. I forgot how much I loved this workout. I love how it interlaces great cardio with strength exercises hence the name. I love the skater jumps in this work out as the arms make them so much easier than the 21 Day Fix. I also like the Beast section at the end of this workout.

We had pizza for dinner. I used my recipe that is 21 Day Fix approved but did have 1/2 a serving more as I was starving. It was so nice to actually have pizza while clean eating. The rest of my day my nutrition was spot on.

Saturday was Speed 1.0. I barely got this workout in as it was a crazy day. We moved B and C into their big girls beds. Then we tried to put up Danielle's crib. It was a busy but fun day. Then we drove to Brian's parents house for the evening. I got my workout in but just barely.

Then we went to Eat n Park for dinner. I always get the baked cod Floridian as I know it is within my eating plan and wont kill my week.

Sunday was a rest day but I did anything but rest. We drove to Hershey's Pa for a family day trip. We went to Chocolate World and I did eat a candy bar. We did so much walking and had a ton of fun. It was a long fun day exploring Hershey. I ended up falling asleep at 9:30 pm. Im happy I actually got some sleep last night!

Here is my schedule for this week:

 

I'm still working on cleaning the pantry, fridge and freezer so I won't be making a meal plan this week. I know our portions and will stay within them. We also won't be back to Erie until late tonight so I don't know what today will bring but I know I'll make smart choices.

 

I hope everyone has a great and blessed week.

Who do you look to for inspiration?

In today's society there is lots of items on the internet that are constantly bombarding us. It is easy to see pictures of women scantly clothed. Some have women that were really fit. Some have women who look like Barbie. Some of these images are completely unrealistic. Others who show "real" women are put down. These are the images we should be embracing. I wanted to just show you some things today and talk about who I look to for inspiration.

First I wanted you to see a video. In this video you will see a model transformed. You will see what she looked like before they used Photoshop to transform her body.

Sometimes when we see images like this one we think wow I wish I could have long legs like her. Or maybe we say my butt will never look like hers. But then we see what she looked like before she was Photoshoped. She looked just like us. She is just a normal person.

In today's society we place a lot of weight on how we look. Just google perfect female body and see how many pictures come up. What if we stopped comparing ourselves to these fake pictures and started to look up to those that are truly being real and showing you what it is like to be a real woman.

I loved this add from Dove that showed how real women look.

What if we could be comfortable in our own skin? Look at these women above. They are having fun and are happy with the way that the look.

For a long time I was very uncomfortable in my own skin. I used to try to do anything to get people to like me. Then I learned about God's image of me. I learned that he loves us no matter what we look like. He has created each of us a unique.

Even though God loves us just the way we are it doesn't mean that we aren't supposed to take care of our bodies. God also states that our body is his holy temple and that we need to take care of it.

So how do I do that? I first surround myself with like minded women and men. I get rid of those that are negative and try to stay around those that are positive. They help boast me up. When they workout I want to work out knowing that we are both making our temples better. When I'm having an off day I have someone to talk to that understands the struggle and can help me not make bad decisions.

I secondly listen to pod cast from positive people. Some of my favorites are Chalene Johnson and Shaun T. They are positive and uplifting. They teach me things that help me be a better wife, mother and leader. They motivate and inspire me.

Lastly I try not to compare myself to others. This is the hardest for me. In a world where everything is in your face it is very easy to compare yourself to others. It is very easy to say "how does she have it all together and I am such a failure and a mess?" Sometimes people outsides don't match their insides. We can easily see what they want us to see.

For me the biggest change has been God loves me no matter what. He created me unique. He made me special. If I focus on that then my differences are actually positives and not negatives.

I loved this image with the top ten things to do for positive body image:

 These are some great tips. Why don't you try one of these today? I hope everyone has a blessed day.

April Specials

I am so excited to announce Beachbody's April Specials.One of my favorite programs is on special this month. I have a challenge group starting April 13th if you are interested in joining me.

The first one that is on sale is the Piyo challenge pack. is Piyo? Piyo has many Pilates and yoga inspired moves. It builds strength, endurance and flexibility. It is low impact. It uses no weights. This program uses your body weight to get you the results that you need. Piyo will improve your range of motion. It will allow your joints a break. Because you are improving your core it will be good in all areas of your life.  I did this program while pregnant. I stopped when I was 29 weeks pregnant as it was too much twisting for me. I managed to lose inches in my arms, legs, and butt while being pregnant. It was so awesome.


29 weeks pregnant

This program is only $10 with the purchase of Shakeology.

The second is the Piyo kick start challenge package. This includes the 3 Day refresh. What is the 3 Day Refresh? The 3 Day Refresh is a straightforward 3-Day program to lose weight, get a clean break from bad nutrition habits and feel immediately cleaner, lighter and healthier...without starving! Why am I so excited? This program is awesome for those looking to get back on track with their eating habits and be able to feel immediately healthier and become lighter. Those that have already completed the three day program have lost an average of 5 pounds and about 2.5 inches in the waist in the three days. It isn't your typically cleanse as you get to eat real food during the 3 day refresh. This would be an awesome program to choose to get a jump start before all those holiday parties. This is only $50 with Shakeology.

The third is P90x3 challenge pack. It is a great workout created by Tony Horton. The workouts are 30 minutes a day.  You get 16 workouts that build muscle, burn fat, improve your balance and flexibility and work your core. This will definitely help you see results. This package is only  $30 with the purchase of your Shakeology.

Also on sale this month is the Beachbody Ultimate Reset, Challenge Pack, and Refill Kit. The Ultimate Reset is a 21-day program that rids the body of all its toxins while maximizing energy production and nutrient retention. Ultimate Reset is a program designed to get the body in top shape internally, just as a fitness program gets the body in top shape externally. Users looking to restore energy, boost moods, and maximize health can rid the body of toxic compounds that could be making them ill-while dramatically improving the way they feel and function. 

If you are interested in any of these please contact me. I have a challenge group starting April 6th and any of these would be great choices. Have a blessed day.

Traveling - Not killing my results

One of the most important things to consider while travelling is the amount of time you'll eat out, Many times you won't have access to a means to cook. Some hotels don't have refrigerators in them. Others may have a free breakfast. Yet others like the one we are staying at this week have a free evening reception. How do you navigate these choices.

Last night we went to the evening reception at our hotel. There was cheese and crackers, dips, pretzels and chips and then fruit. I got us each a piece of fruit and then walked away. I didn't pick up anything else as I knew it wasn't good for us. Don't even give into the temptation.

Same goes for hotel breakfasts. Some have a continental breakfast. This usually means that they have some type of fruit. Skip the junk like high sugar cereals and those Danishes and fuel up on some fruit. If there is yogurt get some of that for protein. If there is eggs and they aren't fried or fake get those. Stay away from the bacon and sausage. Breakfast is the most important meal of the day. Don't skip it and make sure to properly fuel your body.

As far as eating out there are a few things we need to remember:
1. A cheat meal once a week is okay.  This means that we will eat outside of our normal diet. You can choose any meal or snack but NOT both.
2. You must consider portion size. You cannot eat all of your calories in a day for your cheat meal. It will hurt your progress.
3. Don't feel guilty for your cheat meal. Remember this is a one time occurrence during the week. Savor every bite and then move on.
4. Don't let it trigger more unhealthy eating. Don't say well I've already "fallen off the wagon" and then continue to eat poorly. Eat this one meal and then move on.

So number two says to plan your indulgence meals and this is where I want to spend a little time. Last night we knew we were going to a restaurant called Pies and Pints. Before we left the hotel I pulled up their menu with nutrition information. I choose something that was within my calorie budget and as close to the containers that I had left.

I also use this strategy if I am going out to eat and don't want a cheat meal. I head to the restaurant's web site and then look for items that meet my meal plan. If the restaurant's web site doesn't have calorie information another great resource to use is either My Fitness Pal or Spark People. Both have users that have entered in items from restaurants that normally wouldn't have calorie information on the company's websites.

Another strategy of eating out is to request a quiet spot. those that eat in front of a TV or next to the kitchen are considerably more likely to eat more.  Also, skip the appetizers and the bread. each of these are just fillers.

Another thing I do if a restaurant doesn't have a menu online and there is no information on any websites I make the server my best friend. I'll ask him or her how it is prepared and if there are any hidden ingredients like butter or salt.

Remember that weight loss is 80% diet and 10% exercise

You could exercise an hour or two a day but if you don't get you diet in check you'll never lose weight or never stay healthy.

I hope these tips help you navigate either the next time you are away from home or the next time you are going out to eat.

Why I'm Succeeding!

If you have known me for a long time you may know how skinny I was in high school. Then during college I just let myself go. I thought I could eat like I was in high school and I wasn't as active so I just packed on the pounds. Once we got married I tried to lose the weight and was relatively successful. Once we had kids I just let myself go again. Who had time to exercise? Why should I eat right? Finishing their meals won't hurt me? I should take a nap because the baby is sleeping. The list of excuses went on and on. Can anyone else relate?

I had tried a ton of other things to lose the weight. See my fitness story to see what all I had tried. Everything wasn't successful or was only temporarily successful. I would  always put back on the weight or I would just stay at the same weight but be unhappy.  I always let the excuses get the best of me.

Last year around this time I knew I had to do something different. I was struggling to keep up with my three little girls. My blood pressure was high. I was always tired and felt sluggish. We'd go outside and I'd chase them for about five minutes and then be winded and have to sit down. I wasn't happy with myself. My clothes weren't fitting any more and I was determined to not buy a bigger size.

My friend was a Beachbody coach and  she convinced me to join her in her fitness journey. On April 7th of last year I started the 21 Day Fix. Within 21 days I had lost 9 pounds and 16.25 inches. After 63 days I had lost 20.5 pounds and 19.25 inches. At the end of 91 days I had lost an amazing 25.8 pounds and 22.5 inches.

Why was this time different from all the other times I tried? Why was I so successful? I'll give you one word....Shakeology. Shakeology was so easy to make. I simply placed a scope of Shakeology with 12-14 ounces of water and a cup of frozen fruit blend and drink. It I was really short on time I could mix with just water and be done. It was so awesome especially with three busy little girls.

Once I got pregnant I continued to drink my Shakeology every morning. I've always had problems while I was pregnant with getting enough nutrients. I was always deficient in calcium and vitamin D. I was amazed that during this pregnancy I wasn't deficient at all in any vitamins or nutrients. I didn't need to take my prenatals anymore. I just add the folic acid. It really was a lifesaver for my pregnancy.

Also since I was working out every day my blood pressure was awesome. My blood pressure would always increase with pregnancy and this time it was prefect the entire time. I attribute this to workouts that were 30 minutes that I could do seven days a week and not get bored. It also helped that I was eating the correct things as the Shakeology curbed my cravings so I wasn't eating a ton of junk.

Drinking Shakeology after having baby #4

So why do I think Shakeology is such a big part of my transformation? Did you know most are nutrient deficient and to get all the nutrients you need you'd need to eat 27575 calories? Yes I just said to get the major 27 micronutrients your body needs for the day you need to eat over 25000 calories! (article). But by drinking Shakeology everyday I am getting all of my nutrients and vitamins. I am not deficient in any of them.

I think because I have Shakeology every morning with all these nutrients I am not as tempted to go for the sweets. I have wanted to eat all the yummy fruits and vegetables. I also have so much more energy. I also feel like I can do any workout as I know it will help my body be the best it can be.

 I was so excited when earlier this month Beachbody started selling the super sampler.  This is great way for you to try all six Shakeology flavors and see for yourself how much better you can feel. It also allows you to see which flavor you like without having to purchase a big bag.

Please let me know if you are interested in trying Shakeology. I love Shakeology and it has been so awesome. I'd love to show you what it could do for you. Hope you have an awesome day.

Round 2 Week 2 Results 21 Day Fix

This week has been a much better week. I've actually been getting sleep. I've made nap time a priority to at least get closer to seven hours a sleep a day. I kept my nutrition in check for the week. Between getting sleep and eating right on the plan I know I lost weight this week. One of my pairs of pants is so big. They are almost falling off. It may be time to pull out the 8 slims.

On Monday was Total Body Cardio. I still used the 8 pound weights. I got through the entire workout with modification. I just kept pushing. My hardest exercise is the cross country skiers. My shoulders don't burn out but my legs do. I was proud I did both sets without having to stop of modify!

We went to the zoo this morning so I did lots of walking too. It was nice to be able to be outside! Here in Erie it has been really snowy. Many of the zoo paths were still closed because of snow but the 50+ degree temperatures were starting to melt the piles. Many of the animals aren't in their exhibits yet because of the cold but it was still nice to spend the morning outside with B, C and D.

On Tuesday was Upper Body. I primarily used my 5 and 8 pound weights. I had to up it to the 10 pound for the lat pullovers.  It felt great to be doing many reps and feeling my muscles burn! I love how strong I am getting.

I had wrote on my Facebook Page that I was so glad for these workouts and that they were only a half an hour. It was a busy day. I felt like I ran all day from one thing to another. Plus I was LATE all day! It was so nice to do something for myself at nap time and be able to workout.

On Wednesday was lower body. I used the 5 and 8 pound weights. The split squats hurts today. My calves were on fire. I definitely felt this workout while walking up the stairs to bed. It was awesome!

Because life has been so crazy lately I have been really glad for my morning breakfast of Shakeology. It is so great to be able to have this nutrition and for it to be so simple. It is nice to just be able to blend it up and enjoy without having to cook anything. The best part is that if I am late I can just grab and go and take it with me.

On Thursday was Pilates. I'm always so glad to get to this active stretch day.I still had to modify the plank hip drop. I can do a few up in the high plank but then have to drop my knees. I love how strong my core is getting again. It is nice to be able to do things after having baby number 4.

I'm getting there. My nutrition was great today again. I didn't have any cheats and stuck with my meal plan. I enjoyed the day with the girls. We spent the day walking around the mall and running a few errands since it was such a sunny but cold day out. I love spending time with my girls.

On Friday was Cardio Fix. I started my day at the gym with B,C, and D. I ran with them and we played chase. For my workout I was determined to push myself harder than I ever had. I did the entire workout with no modifications. I even added the push up during the second round of burpees.

I think my workout was good as I actually got some sleep last night. I still  did not  get the recommended 7 hours but more than I've been getting lately.

We had pizza hut pizza for dinner. Neither of us felt like cooking. This was a big mistake. I was so thirsty the rest of the evening because of the salt. Then I passed out on the couch at 8:30 pm. Eating bad equals zero energy. I need to quit doing this to myself.

Saturday was dirty 30. We didn't have anything planned all day so we actually worked out in the morning. I had to up my weights to the 8 and 10 pounds for this workout. I even had to use 15s for the side bends during the last round. I still cannot do the side plank in the up position but know that it is coming and I'll be able to do it soon.

I am so proud of myself. Despite having little sleep and a ton of sickness in this house the last seven weeks I am seeing progress. I purchased myself a sports bra and some workout capris in my pre-pregnancy size. They fit! I still have work to do but I can see progress.

My nutrition was good again today. I even resisted having a crazy snack and had air popped popcorn instead. It was nice to have a date night with Brian this evening. It is always important to have time to connect as a couple.

Sunday was yoga day. I need the stretch. I could feel the chest flies from yesterday. It felt good to stretch everything our and get ready for week three of round 2.

For lunch I made buffalo chicken dip with blue corn tortilla chips. I didn't put as much cheese in it as I normally would so I stayed within my containers. Sunday was a great day to end the week.

Here is my plan for this week:

Here is my meal plan for the week.

I hope everyone has a great week. This week I proved to myself that I can do anything that I put my mind to. I also feel like I have showed the last few weeks as a mom you can be busy but still make time for yourself. That matter what  challenges you have you can overcome.

I'm seven weeks from giving birth to our fourth child and I'm in better shape than I was when I started this journey last April. I'm also in better shape than I was at the beginning of last summer. I've started out my 35th year with a bang and cannot wait to see what the rest of this year brings. Have a blessed week everyone.

Good carb versus bad carb

Did you know that there are good carbs and bad carbs? Everyone's bodies need carbohydrates. So what kind should you be eating and why.

Carbohydrates provide energy to all cells of the body especially the cells of our brain. Without carbohydrates are bodies will try to survive off of protein and fat but they cannot do this for very long. The breakdown of protein and fat will causes ketones to build up in the body and will cause a toxicity especially in the brain if they are used for too long as a fuel source.

There are three types of carbohydrates: starch, sugar and fiber. Sugar and starches provide our body with fuel. Sugars are usually comprised of single chains of carbon, oxygen and hydrogen and are usually referred to as the simple carbohydrates. Starches and fibers are usually comprised of multiple chains of carbon, hydrogen and oxygen and are known as complex carbohydrates.

Simple carbohydrates are the kind that when you eat them they cause a sugar spike in the blood. They give you an immediate energy boost but don't last for very long. These also are the types that when you eat them they give you a craving for more quickly after ingestion as you don't have it in your body for very long.

Complex carbohydrates are the kind that take awhile to break down in your body. They help you sustain your blood sugar for awhile. They will decreases your cravings as they keep you fuller longer. These are the types of carbohydrates you want to be eating.

 So where do you find complex and simple carbohydrates? Simple carbohydrates are found in things like white bread, sugar, pasta, fruit and sweets while complex carbohydrates are found in things like vegetables, beans and whole grains.

We need a little of both to keep our diets in check but we need to make sure we are eating things that are good carbohydrates versus bad. Forty-five to sixty-five percent of our daily diets should come from carbohydrates. Here is a great resource that shows things that are good carbs versus bad carbs.

As you can see we should be eating things like vegetables, fruits, whole grains, nuts and beans. We need to be staying away from the white flour and sweets.

So next time you are hungry and feeling a little sluggish reach for a good carbohydrate. Make a good decision to fuel your body correctly and it will love you for it! Hope you have a blessed day.