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Carbohydrates are highlighted as an important part of a healthy diet, and not banned by any means. Your body needs a wide variety of foods to function and stay healthy.

“Carbohydrate is one of the macronutrients that we need, primarily for energy,” says Sandra Meyerowitz, MPH, RD, a nutritionist, online nutrition coach, and owner of Nutrition Works in Louisville, Ky. While fats and protein are also necessary for energy, they’re more of a long-term fuel source, while carbohydrates fulfill the body’s most immediate energy needs. “It’s your body’s first source of energy — that’s what it likes to use,” adds Meyerowitz. Why does the body prefer carbs? Specifically because they’re easier and faster to break down and use than proteins or fats, she explains. So don’t deny your body what it needs to keep up with your active lifestyle.

What Are the Types of Carbohydrates?

There are two types of carbohydrates: simple and complex. Complex carbohydrates, which should make up most of your carbohydrate intake, require more work and take longer for your body to break down.

“It’s a slower process,” says Meyerowitz. But that’s a good thing — while simple carbohydrates are broken down more quickly, they don’t do much for your body. Because complex carbohydrates are broken down slowly, they give your bloodstream a more consistent level of energy, so you avoid the “highs and lows” that simple carbohydrates can give you, explains Meyerowitz.

What’s the Best Source of Carbs?

You need to get between 50 and 60 percent of your daily calories from carbohydrates, according to Meyerowitz. Most should be whole grains and other complex carbohydrates, but the fiber in fruits and vegetables make them a good simple carbohydrate choice. If you don’t get enough carbohydrates, you run the risk of depriving your body of the calories and nutrients it needs, or of replacing healthy carbs with unhealthy fats.

To get the carbs you need, fill your plate with the best carbohydrate sources for your body:

* Whole grains like barley, bulgur, buckwheat, quinoa, and oats
* Whole-wheat and other whole-grain breads
* Brown rice
* Whole-wheat pasta
* Fruits and vegetables
* Beans, lentils, and dried peas
* Whole-grain cereals like 100 percent bran

This doesn’t mean that you’re never allowed to have a sweet treat for dessert, a bowl of white rice, or a baked potato. It just means that those should be the exceptions instead of everyday carbohydrate selections.

At the same time, you should also avoid loading up on complex carbohydrates or making them your primary source of calories. A diet too rich in even complex carbohydrates — or in any food — packs more calories into your body, which eventually leads to weight gain.

Complex carbohydrates are good for you, so don’t look at a bowl of hearty whole-wheat pasta or brown rice as a bad thing or a big diet no-no. Instead, consider it a source of healthy fuel that your body needs to maintain consistent energy.


You don’t have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes over time are the most likely to stick. “If you want to eat more vegetables, then try to add one more serving by sneaking it in,” suggests Cindy Moore, director of nutrition therapy at the Cleveland Clinic Foundation. “Add bits of broccoli to something you already eat like pizza or soup. If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.”

When you think about what you need to get more of, the other things tend to fall into place, Moore says. “If you have some baby carrots with lunch or add a banana to your cereal in the morning, you’re going to feel full longer.” You won’t need a food that’s high in sugar or fat an hour later, she adds.

Also, look for healthier versions of what you like to eat. If you like luncheon meat sandwiches, try a reduced-fat version. If you like the convenience of frozen dinners, look for ones with lower sodium. If you love fast-food meals, try a salad as your side dish instead of french fries.

“Pick one or two changes to start with,” Moore says. “Once the changes have become habits, which usually happens in about two to four weeks, then try adding one or two more. In six to 12 months, you’ll find that you’ve made substantial changes.”


* Unsalted pretzels
* Applesauce
* Low-fat yogurt with fruit
* Unbuttered and unsalted popcorn
* Broccoli, carrots, or cherry tomatoes with dip or low-fat yogurt
* Grapes
* Apple slices with peanut butter
* Raisins
* Nuts
* Graham crackers
* Low- or reduced-fat string cheese
* Baked whole-grain tortilla chips with salsa
* Whole-grain cereal with low-fat milk


The 2005 Dietary Guidelines recommend finding your balance between food and physical activity. Consuming more calories than you expend leads to weight gain. More than half of all Americans don’t get the recommended amount of physical activity. To reduce the risk of chronic disease in adulthood, engage in at least 30 minutes of moderate activity a day on most days of the week. Children and adolescents should engage in at least 60 minutes a day on most, and preferably all, days of the week.

To manage body weight and prevent gradual weight gain, people should exercise about 60 minutes at a moderate to vigorous intensity on most days of the week, while not exceeding recommendations for caloric intake. Sixty to 90 minutes may be needed to maintain weight loss.

The more vigorous the activity and the longer the duration, the more health benefits you’ll get. But every little bit counts. Here are some examples of easy ways to work exercise into your day:

* Take a 10-minute walk after breakfast, lunch, and dinner to reach the goal of 30 minutes per day.
* Park your car in the farthest spot when you run errands.
* Take a family walk after dinner.
* Walk your dog.
* Do yard work.
* Wash your car by hand.
* Pace the sidelines at kids’ athletic games.
* Ask a friend to exercise with you.
* Run around and play with your children for 30 minutes a day.
* Walk briskly at the mall.
* Take the stairs instead of the elevator.

Weight Loss Consultant

Where can you turn when you thought there was no where to turn? Hire a
Weight Loss Consultant. That’s right. Hire someone that can guide you right down to your goal weight with ease. Not many people think about hiring a professional in a world filled with the magic pill.

What can a good consultant do for you? They will analysis your current situation, provide you with a personal weight loss plan to follow, provide you with online weight loss support, give you recipes, and among other things they are your personal weight loss buddy.

Let’s take a look at just the few great benefits that a weight loss consultant will do for you. They analysis your situation, with an analysis your consultant can get a really good idea of your current habits .They can tell you how many calories you consume a day and how many you will need to consume a day to reach your goal. You will need to be as specific as possible with your consultant in order to get the best analysis possible.

Taking the information from your personal analysis your consultant will then design a personal plan for you to follow. They will discuss the plan with you and make sure you understand exactly what to do and how to do it. They will explain details about what you currently eat, what is good to keep and what you need to moderate.

Online weight loss support is an awesome feature you are connected with your biggest supporter when you need to ask a question, vent about something, and best of all update your weight loss progress (my personal favorite!).

Successful diets require recipes for weight loss meals. Your consultant will provide you with recipes, tips, tricks, and great low calorie products to buy. You will find out information on foods that you may have thought were bad for you. You will find out about foods that you may have thought were good for you.

You will have a weight loss buddy, someone who will be there for you every step of the way. If you need to talk to your consultant daily then do just that. That is what your consultant is there for, to support you in your journey. Aside from being your biggest fan your weight loss consultant will end up being a friend. You can tell your consultant things that you just can’t tell just anyone. The bond you have is strong and supportive, there is no judgment.

If you are tired of searching for the magic pill and you are ready to get down to business and lose the pounds forever, hire a consultant. You will not regret it, you will lose the weight you want, you will learn how to keep it off, and you will have a new friend with support!

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