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Real Stories from Real People
Julie
I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Diet
  • Snuggling Up with Carbs
    While carbs have a bad reputation, the problem isn’t necessarily carbs, but the type of carbs you eat. When it comes to eating them, here are the carbs you want to eat and the ones you should avoid. Read >>
  • Restaurant Ready
    When you’re heading to your favorite restaurant, you better know how to stick to your diet. Read >>
  • Farewell, Soda Pop
    With enough flavors to make your head spin, everyone has a favorite, and millions of people around the world love the taste of soda. The problem is, soda is not good for you, regardless of whether it has fewer calories or less sugar than another soda. In fact, there’s nothing redeeming about soda besides the fact that it tastes good. Read >>
  • Along the Spectrum
    Countless diet plans are out there for you to choose from, spanning the spectrum from healthy and sustainable to completely bizarre. But one diet plan doesn’t span the spectrum. It is the Spectrum. Read >>
Health and Fitness News
Learn the Secrets to Whittle Your Waist

Snuggling Up with Carbs

All carbs aren’t bad carbs. Here’s the inside scoop on which are the best ones to eat.

Carbohydrates are one of three macronutrients your body needs, with fats and protein being the other two. Necessary as carbs may be, many popular diet plans seek to limit the amount of carbohydrates you eat. Coming in many forms from fibers to starches to sugars, carbs provide your body with glucose, which gives energy for normal functioning and physical activity.

While carbs have a bad reputation, the problem isn’t necessarily carbs, but the type of carbs you eat. When it comes to eating them, here are the carbs you want to eat and the ones you should avoid.

Carbo-Veggies

Filled with vitamins, minerals, and fiber, you can’t go wrong with vegetables. Make it your goal to eat a variety of colorful vegetables every day. Many people try to avoid starchy vegetables like potatoes, corn, and peas because of their high-carb content, but when eaten with other foods, their glycemic index goes down. Remember, smothering your vegetables in cheese, salt, sour cream, or sauces may make them taste better to you, but also makes them less healthy.

Carbo-Fruits

While many fruits are high in natural sugars, they’re also loaded with essential vitamins, minerals, fiber, and phytochemicals needed for good health. Fruits like mangos, grapes, and bananas provide quick energy because they’re high in natural sugars, so it’s smart to go easy on them. Plan to eat fruit with a source of protein to help prevent your blood sugar from spiking. As an added benefit, fruit is a great way to satisfy your sweet tooth without overdoing it on calories, so keep fruit on hand for quick and easy snacks.

Carbo-Grains

Bread, pasta, cereal, and rice are often avoided because of their high-carb content, but eliminating these foods can make it hard to get enough fiber in your diet. The key is to look for 100-percent whole-grain options that contain little added sugar. It’s easy to get stuck and burned out on wheat or oats, so branch out and try other unprocessed grains such as quinoa, rye, barley, or brown rice.

Carbo-Legumes, Nuts, and Seeds

Beans, peas, and lentils may be high in carbohydrates, but they’re also rich in protein and an excellent source of fiber. Eat them by themselves or add them to soups, salads, or tacos.

Other healthy high-carb foods are nuts and seeds. You can take your pick from almonds, hazelnuts, pecans, peanuts, chia seeds, or sunflower seeds and reap the healthy rewards of being filled you up and having a storehouse of long-lasting energy.

No—Bad Carbs!

Bad carbs that lead to weight gain and contribute to heart disease and diabetes are generally low in nutrients and high in added sugars. They’re often made with refined, white flour or highly processed. Unhealthy carbs usually digest quickly and cause a spike in blood sugar so soon after eating them you feel hungry again. These are the ones you want to limit or avoid completely. Where are they found?

Fruit juices. These may be made from fruit, but they’re extremely high in sugar. Sodas, energy drinks, fruit drinks, and sweetened tea are also high in added sugars and carbs. Any bread, cereal, or pasta made from refined, white flour is high in carbs and low in nutrients and fiber. Unfortunately, this includes cookies, cakes, pastries, and donuts. Candies, ice cream, and chocolate (unless it’s dark chocolate) are also loaded with simple sugars. While made from potatoes, French fries and potato chips are high in carbs and loaded with unhealthy fats and sodium.


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