Fast or Slow? What Kind of Carbs Are You Eating. You could be eating too much of the "bad" kind.

If you are trying to lose weight or just eat better you need to know what you are putting into your body.  Carbohydrates are important, they give your body energy.    To put it simply carbs are simple sugars, the structure of the carbs molecules determines how fast it is digested.

 They are broken into 2 categories: Slow and Fast.     Just like the name says Slow Carbs are digested slowly and considered more healthy than their counterpart Fast Carbs because Fast Carbs have the potential to increase your blood sugar .  Slow Carbs are high in fiber and nutrients, Fast Carbs are usually more processed and low in fiber and nutrients while being high in sugar.

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Slow Carbs

 Rolled or steel cut oatmeal, oat bran, 100 percent stone-ground whole wheat or pumpernickel bread, most fruits, non-starchy vegetables (artichokes, asparagus, broccoli, cabbage, cauliflower, celery, eggplant, all types of greens, okra, peppers, squash and zucchini. Among the starchy vegetables, peas, carrots, parsnips and yams) and barley. Beef, nuts, seeds, chicken, eggs and most whole grains are Slow Carbs. Baked beans, black-eyed peas, black beans, chickpeas, kidney beans, navy beans, lentils, soybeans and peanuts. Slow-digesting dairy foods include skim and full-fat milk; cheeses such as Cheddar, mozzarella and cottage; and yogurt. Non-dairy alternatives like almond and soy milk are also slow-digesting, but rice milk is not.

Fast Carbs

Banana, Blackberries, Blackcurrants, Blueberries, Cherry, Cranberries, Grapefruit, Kiwi, Lemon, Lychee, Melon, Pineapple, Plums, Raspberries, Watermelon.   White bread, instant oatmeal, pretzels, saltine crackers, popcorn, rice cakes, cornflakes and white rice.  Anything with refined flour or refined sugar.    Most packaged and frozen foods along with baked goods usually fall under this category.   Any fruit or veggie that is considered Fast is okay if you eat them fresh and unprocessed.

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Most diet plans will suggest eating less of the Fast Carbs, especially ones that come from refined and sugary foods. Mainly because they provide little to no nutritional benefits and have been linked to increased risk Diabetes, Heart Disease and some Cancers.    

 

However, Fast Carbs have their place, athletes and people exercising need an immediate source of energy for their rigorous workouts. Consuming Fast Carbs after heavy exercise as a source of energy will prevent the body from breaking down muscle proteins to convert into energy.  This also prevents loss of muscle mass after workouts.

 

 

Katie's Fresh Mango Salsa

You know when your making something up and you know it's gonna be amazing and then you taste it and your taste buds explode!! We'll that just happened to me trying this!

Simple, fresh and oh so ggggoooooddddd!!!
 

• 1/2 Red Onion
• 2 Avocado
• 1 Mango
• 1 Med. Tomato
• 1 Fresh Lime Worth of Juice
• dash of salt

      Cut, Mix and enjoy!

Why Should You Eat More Cabbage? To Many Reasons Too Pick Just One

Cabbage isn't just for Cole Slaw, This low in calorie but very nutritious veggie can make a great addition to many of the meals you already make.  

 Rich in phyto-nutrient anti-oxidants cabbage is in the same "family" as cauliflower, kale, broccoli and brussels sprouts.   It comes in a few varieties: red, green, and Savoy.

 The type of anti-oxidants in Cabbage are known to help protect against colon, breast, and prostate cancer, as well as reducing LDL (bad cholesterol" levels. And, a great source of fiber.

You may be saying "but I don't know how to pick a head of cabbage", it is pretty easy and just like you would a head of lettuce.  You want it compact, firm and heavy for its size.  I can almost guarantee every head available at the store is good, it just depends on what size head you want.   You can even cheat buy just buying one of those put-cut cole slaw mixes.     As with any fruit or veggie you must wash it thoroughly (EVEN THE PRE-CUT STUFF).  Conventionally grown cabbage is usually subjected to insecticide sprays because pest are a common problem.  If you want to clean it better then just rinsing good in cold water, try soaking it in salt water for 30 minutes, then rinse it again to remove everything that was loosened in the soak.     To prepare just cut off the stem end and cut in half.  From there the cutting depends on what you are using it for.

I have been using cabbage instead of lettuce in sandwiches, yummy.   That is a good way to get it in into your diet and a way to change things up.   There is so many ways to use it, I will work on some recipes to put on here but in the mean time just look around the internet and I am sure you will find one that inspires you.

* If you are including it in your diet for the cholesterol lowering affect try steaming it, when cooked for a short period by steam it does a better job at binding to bile acids (necessary for lowering cholesterol).  Be careful not to overcook, overcooking will render it useless.  Keep your cooking time around 5 minutes.   Never microwave it!  Raw cabbage will still do the job, cooking just gives it a boost.

Here is what WebMd says about cabbage:

Warning: if you have a thyroid condition or any issues with your thyroid, please consult your doctor before going cabbage crazy.   Read what WebMD says.

So How Do I Cook Tofu?

 At first Tofu can be intimidating,  it looks weird and you just don't know what to do with it.   You may have some issues with your first few Tofu meals.  Sticking and flavoring are the main issues.

 Tofu comes in different textures, "extra firm," "firm," "soft," and "silken." If you are following a recipe use the kind it calls for, but if you are just winging-it start with "firm"

 You will want to drain the tofu first.  Even if you are not going to "press" it you should let it drain on a layer of paper towels or some other absorbent surface for 5 to 10 minutes.  "Pressing" it will take some more water out it, this avoids diluting flavors and safer when frying. Press between two plates or baking sheets.


Tofu alone is rather blah, not bad but not steak,  however you can marinate it.   It soaks up flavor like a sponge, more so when cut into small pieces.  Play around with the marinade, you can use anything from soy sauce to ginger or hot sauce.  15 minutes would be the least amount of time you should let it marinate, but the longer you leave it the more flavor it absorbs.  So start it in the morning or the night before cooking for the best flavor.

• You can bake it, do so on a low heat. It will slowly dry out and become chewy, good for adding to salads or snacking.
• try searing it as you would meat, place in a hot pan (single layer) and let it cook without stirring. It becomes golden and crispy, shake the pan every few minutes to get all sides golden

• Cut or crumbled? How you cut it can change the experience of eating it.  Larger cuts work good for stir-fries and noodle dishes, small cubes for soups and crumbled for casseroles. 

There is lots of meal ideas and how-to's online,  Let's explore this unique food together!  Please share any recipes or tips in the comments.

Why I started Beachbody. I have been through it all when I think about it. So many fad diets out there and what do you choose from? I have taken pills, I have gone to trainers and also Joined the YMCA, but I couldn't find that one things to keep me going. Back in February of this year (2014) I was very over weight and was not happy with myself what so ever. I decided to go see the doctor and get a full physical done and see where I was at. I had chronic headaches, joint pain and tired all of the time. I was so nervous about going and but, doctor weighed me, took blood, checked my heart and lungs. All of my issues that I was having was from my weight. Also I was 10 points away from being dietetic! I would be giving myself insulin shots and taking who knows what medication! I didn't want to live that way! I went home and cried and so upset with myself.
Later that day I talked to my best friend and she told me about 21 Day fix at at this point it was brand new with Beachbody. I knew it was going to be expensive and I talked to my husband and he said, if this is something that you want to do go ahead and do it. I am not working right now and money sure was tight! I thought about it for a little while and saved up the money and bought 21 Day Fix and Shakeology I could not wait to start it! I am now 5 months into the program and I am a Beachbody coach and down 25lbs! I know I could be down a lot more than that by now, but life has been very busy and I have not been home to do my work outs, but I have learned to eat better and also better portion size when eating, I drink shakeology everyday NO MATTER WHAT! I no longer have my headaches and I am feeling sooo good!
I want to do the same that my best friend did for me as for you! I want you to experience the amazing results that I am having and feel better and live a healthy lifestyle! So I am starting a Challenge group and I want you to join me! I will be starting Piyo, that is brand New to Beachbody, but if that is not for you they have so many wonderful programs you can try! This challenge group is going to keep you on track, keep you focused and it will be FUN! I will not let you down, I am still on my journey and I would love you to be part of it with me. Contact me today! You will NOT regret it! 
www.facebook.com/schluterk 

Do You Drink Tea? What Kind?

When most people think of tea they might think of regular old Lipton Ice Tea, but there is a lot of choices when it comes to tea.

Here is a basic list from WebMD.com

 Specialty tea shops are popping up in malls and shopping centers all over,  these places are all about adding this blossom and that blossom, even artificial flavorings. However something on this list is usually the base tea leaf.    Now don't get me wrong I have bought tea from one of those places in the mall and even liked it, but you have to wonder "do those people really know what they are doing?".  Are they going to know how each one of those ingredients may affect you or pills you take?  As with anything herbal or homeopathic you have to be informed about what they might do to you.  Like Hibiscus tea, if you have never drank it before be cautious because some people have experienced hallucinogenic effects/ or felt intoxicated. It is also not good for those who have low blood pressure.      

So, if you want to spice up your tea take time to think about what flavors you are wanting and do some research on the ingredients.  If you walk in there uninformed you might end up with bag of problems steeping instead of relaxation.