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Built to last – Fitness Challenge – Day 12

CONGRATULATIONS!! Ready to finish with a bang? Also, you should weight and measure your body perimeters to check your progress!!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, lats, triceps, and biceps. This is the exercise list:

  1. Mountain Climbers – 40 seconds
  2. Lateral Plank (Left) – 40 seconds
  3. Lateral Plank (Right) – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Resistance Band Squat – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Deadlift – 40 seconds
  9. Bent Over Back Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Resistance Bands Seated Preacher Curls – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Lying Quad Stretch (left) – 40 seconds
  4. Lying Quad Stretch (right) – 40 seconds
  5. Hurdler Hamstring stretch (left) – 40 seconds
  6. Hurdler Hamstring stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Avocado. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youKidney beans. Read my blog about the kidney beans health benefits.

Trainer Tips: #Gym Instructors, Personal Trainers, and Online Training

What exactly do gym instructors do in comparison to personal trainers?

A Gym Instructor is usually employed by the gym and is mainly there to ensure that members are using the equipment properly and safely. The most important responsibility they have is to check that gym members are using the correct technique when performing any exercises. If the wrong technique is used, injuries can occur easily so it is best to have an instructor there to avoid it. Almost exclusively based at a gym, an instructor is there for everyone, often volunteering to spot gym members who are performing slightly more difficult exercises such as lifting heavier weights.

A Personal Trainer is there to help their clients. However, they have a more personal approach, as the name would suggest. Their primary focus is their client reaching their fitness goals. Being a qualified Personal Trainer means that they have the knowledge and tools to work with a client on a specific pathway. This will differ client to client but will usually be based around working out their current level of fitness through fitness testing, developing long term and short term goals for the client and then developing a plan to assist the client to achieve these goals.

They also assess the progress and adjust the goals accordingly to help maintain the motivation of the client. If the client wants to lose x amount of weight, the PT will work on developing a workout that will turn that into a reality. A Personal Trainer also has studied nutrition and as a result will be able to amend clients eating habits not only to help them to achieve the goals that the clients have set for them but in order to assist them to become a healthier individual in general.

A Personal Trainer is also there to provide motivation, to ensure the client doesn’t give up. Developing this long-standing relationship is one of the key differences between that of a PT and a gym instructor. While the gym instructor will help you, their services are utilized on a more ad hoc basis.

Personal Training and Online Training: People tend to think there is an obvious difference between face-to-face training and distance training as if they were two separate realities. But the truth is that today, there is no such difference. There is quality personal training, which involves caring for the client and making sure that they achieve their goals. Quality training is related to the service received by the client. It is not about face-to-face or online. It is about paying attention.

The statistics offer a revealing fact: clients perform less than five face-to-face sessions per month on average. This means that clients work with their personal trainer an average one day per week. The reasons? Cancellations due to schedule problems, trips, meetings, unscheduled issues… whatever. The truth is that clients training face-to-face, work with their coach less than five times per month. This can make achieving significant changes very difficult.

The purpose of online training is providing a new service to the client, based on specific objectives. It is about always being in touch, and monitoring all of your client’s progress on the go, no matter where they are. It is necessary to be there for the clients every day throughout the training plan. Technology makes this possible, effective and bi-directional. Client and coach can be in touch despite physical distance, adjusting online sessions to the needs and personal circumstances of the client each day, giving an astonishing added value.

Thanks for joining and completing the challenge! I hope you´ve enjoyed it and, most important, got the results you´re expecting.

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Built to last – Fitness Challenge – Day 11

Hello! We´re almost there. Just two workouts to go!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, delts, traps, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Bird-Dog and Crunch (Left) – 40 seconds
  2. Bird-Dog and Crunch (Right) – 40 seconds
  3. Resistance Band Accordion Crunches – 40 seconds
  4. REST – 20 seconds
  5. Rear Shoulder High Row – 40 seconds
  6. Resistance Band Shrugs – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Push Up – 40 seconds
  9. Lying Lat Pull – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Hammer Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Shoulder Stretch (left) – 40 seconds
  6. Standing Shoulder Stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Cod. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youAvocado. Read my blog about the avocado health benefits.

Trainer Tips: #Weight-Loss Maintenance

When your goal is to lose weight, being tunnel-vision focused on dropping those pounds isn’t totally a bad thing. The more you focus, the more likely you are to stick to your plan, even when you hit roadblocks. And that will help you reach your goal faster. But while thinking short-term can help you lose weight, it can also make it hard to keep the weight off, which is the bigger challenge.

Here’s why keeping weight off is harder than losing weight:

  1. YOUR METABOLISM SLOWS: Our metabolism becomes more efficient when we lose weight. As your metabolism becomes more efficient, you burn fewer calories, leading to regain weight.
  2. YOUR HORMONES CHANGE: Studies found that after losing weight, levels of leptin, which decreases appetite, decrease, while levels of ghrelin, which increases appetite, increase. Because of this change, you are more likely to be hungry and less likely to feel full on foods that used to make you feel full.
  3. EATING IS MORE REWARDING: On top of being more appetizing, food gives you a bigger high when you do eat. When you have food, your brain releases dopamine, the neurotransmitter that’s produced when your brain expects a reward. So that makes food more pleasurable, makes you want it more, makes it harder to resist it and makes you crave it more.

Yes, most of these changes are beyond your control, but that doesn’t mean you are doomed to yo-yo diet. The key to keeping weight off is to think long-term from the beginning. Strive for consistency. Researchers found that following an unwavering schedule of exercising and eating healthy can help you manage your weight long term. It’s about making it a lifestyle that stands the test of time.

See you on Friday!

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Built to last – Fitness Challenge – Day 10

Hello, do you realize you´re facing the last week? I knew you could do it!

Our deepest fear is not that we are inadequate. 
Our deepest fear is that we are powerful beyond measure. 
It is our light, not our darkness
That most frightens us.

We ask ourselves
Who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be? 
You are a child of God.

Your playing small 
Does not serve the world. 
There’s nothing enlightened about shrinking 
So that other people won’t feel insecure around you.

We are all meant to shine, 
As children do. 
We were born to make manifest 
The glory of God that is within us.

It’s not just in some of us; 
It’s in everyone.

And as we let our own light shine, 
We unconsciously give other people permission to do the same. 
As we’re liberated from our own fear, 
Our presence automatically liberates others.

Marianne Williamson

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, delts, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Plank – 40 seconds
  2. Plank Twist – 40 seconds
  3. Glute Bridge – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat and press – 40 seconds
  6. Resistance Band Lateral Raise – 40 seconds
  7. REST – 20 seconds
  8. Bent Over Back Row – 40 seconds
  9. Standing Chest Press – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Resistance Band Standing Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Child pose – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Figure 4 (left) – 40 seconds
  5. Figure 4 (right) – 40 seconds
  6. Standing Chest Stretch – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Eggs. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youCod. Read my blog about the cod health benefits.

Trainer Tips: #Fats

Are you afraid of fat? Don’t be. In addition to making food taste good, fat plays an important role in a healthy, balanced diet. Fat is crucial for life — so much so that our bodies figured out a way to make fat even if we eat almost no fat at all. Excess carbs and protein can both be converted into fat and stored as energy. Fat also helps our bodies function correctly in several ways.

At 9 calories per gram, fat is the most calorie-dense of the macronutrients (carbs and protein each have 4 grams). This makes sense since one of the biggest roles of fat is energy storage. For day-to-day activities — from sitting in front of your computer to walking the dog — fat is the main fuel our bodies burn for energy. Generally, during an activity where your heart rate is less than 70% of its maximal rate, fat serves as your body’s primary source of fuel.

Fat is found in a wide variety of foods — either naturally occurring or added fat during processing and cooking. Naturally occurring fats tend to be found in dairy, meat and fish, nuts and seeds, oil and fatty fruits (Think: olive oil and avocado). Added fats tend to be found in processed and packaged goods. Not all fats are created equal when it comes to health.

Saturated fat mostly comes from animal sources like meat, particularly red meat, and dairy. Certain plants and their oil are high in saturated fat, such as coconut and palm. Virtually all major health organizations advise us to eat less saturated fat since it raises LDL cholesterol, a risk factor for heart disease.

Trans fat is synthetically made by taking liquid unsaturated fat and blasting it with hydrogen so it resembles solid saturated fat. This makes foods more shelf stable, easier to cook with and allows manufacturers to replace saturated fat in their products. However, evidence has revealed trans fats are one of the worst things for your heart. Not only do trans fat increase LDL (bad) cholesterol, but they also decrease HDL (good) cholesterol.

Monounsaturated and polyunsaturated fat is what we think of when we say “healthy” fats because they don’t carry the same risk for heart disease as saturated and trans fat. Generally, found in high-fat, plant-based foods such as avocado, nuts, seeds, olives and fatty fish such as salmon, tuna and mackerel.

Omega-3 and Omega-6: While they’re technically polyunsaturated fats, the omegas deserve a separate call-out since our bodies cannot produce them and we must get these from the foods we eat. Both omega-6 and omega-3 fats play important roles in regulating our immune systems. Omega-3 fat plays an essential role in developing our vision and nervous systems.

Till Wednesday! Have fun!

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Built to last – Fitness Challenge – Day 9

Hi! Last workout this week.

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, pecs, delts, and triceps. This is the exercise list:

  1. Alternating Shoulder Tap Plank – 40 seconds
  2. Mountain Climbers – 40 seconds
  3. REST – 20 seconds
  4. Resistance Band Squat – 40 seconds
  5. Bodyweight Backward Lunges – 40 seconds
  6. REST – 20 seconds
  7. Hand Release Push Ups – 40 seconds
  8. Resistance Band Shoulder Press – 40 seconds
  9. REST – 20 seconds
  10. Standing 1 arm Triceps Extension (Left) – 40 seconds
  11. Standing 1 arm Triceps Extension (Right) – 40 seconds
  12. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Lying Quad Stretch (left) – 40 seconds
  2. Lying Quad Stretch (right) – 40 seconds
  3. Hurdler Hamstring stretch (left) – 40 seconds
  4. Hurdler Hamstring stretch (right) – 40 seconds
  5. Standing Chest Stretch – 40 seconds
  6. Standing Triceps Stretch (left) – 40 seconds
  7. Standing Triceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Quinoa. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youEggs. Read my blog about the Eggs health benefits.

Trainer Tip: #4 Drinks That Can Help You Lose Weight

Is what you drink affecting your ability to lose weight? The short answer is yes. Liquid calories play a huge part in our health, and the amount you consume is directly related to your ability to control the number on that scale. Beverages go down quicker and easier than food. But that’s also the definition of “mindless” consumption: not paying attention while we’re doing other things.

Sodas, as most of you know, are liquid sugar. But that’s also true of many other beverages, including energy drinks, iced lattes, bottled green teas, smoothies, sports drinks, alcoholic beverages, sweetened teas and, yes, even those fresh-pressed organic juices from your local juice bar. Most of these contain a lot of sugar and very little fiber to help keep you full. A few hundred calories per day can add up quickly, as many people fail to factor liquid calories into their daily intake.

Most sodas, bottled teas, energy drinks and sports drinks have sugar and calories listed on the container. Always read labels, and choose beverages with little- to no-added sugar and calories.

Alcohol is where things can get tricky, as calories, fat, sugar, and carbohydrates aren’t required to be listed on labels. With 7 calories per gram of alcohol, it’s the second most concentrated source of calories, more than both carbohydrates and fat. It’s also absorbed directly into the bloodstream, meaning your body doesn’t burn extra calories in order to process and break it down. Many of today’s trending craft beers have as much as 200–250 calories per pint, and that’s just for one. Wine has around 120 calories per 5-ounce pour if you can limit it to just a glass. Cocktails mixed with sodas, simple syrups, and tonic waters add up quickly, too. Limiting alcoholic beverages is one of the first steps you can take for successful weight loss.

But wait: The good news is there are a few things (other than water) that you can start sipping that may aid your efforts to shed some pounds. Drinking to promote better hydration, sleep and digestion can also help with weight-loss efforts.

1. Green Tea: Drinking green tea regularly may not only boost your fat-fighting metabolism but may also play a key role in weight maintenance and hunger suppression. Green tea is also brimming with antioxidants and flavonoids that are good for overall health. Drink freshly brewed tea with no added sugar or cream. Bottled store-bought varieties have fewer antioxidants (the concentration decreases the longer tea sits after brewing) and are often pumped full of honey or sugar.

2. Coffee: A 2015 study in the Journal of Sports Medicine and Physical Fitness found that participants could do almost 20% more leg presses and 12% more bench presses when they drank 2–3 cups of coffee before their workout. A similar 2011 study found an increase in energy expenditure both before and after exercise in the group that drank coffee before exercise. In addition, coffee positively affects the hormones that help improve blood-sugar regulation. Maintaining stable blood sugar is essential to your well-being, overall fitness, regulating your hormones and plays a role in how much fat your body is able to store and burn. But before you get too excited, I recommend you skip the sugar and heavy cream, the benefits noted above are singular to black coffee, not the mostly sugar and milk-based lattes, frappes, and mochas from Starbucks, McDonald’s and Dunkin Donuts, which sell drinks that may contain more than 1/4 cup (50 grams) of sugar!

3. Kombucha: This fizzy, pleasantly puckery fermented beverage is made by adding a probiotic-rich bacteria to lightly sweetened tea. More and more research is looking into gut health and how it relates to obesity and weight, finding that the millions of bacteria that live in our guts may play a large role by altering the way we store fat, how we balance blood sugar and how we respond to the hormones that make us feel hungry and full. Fueling our gut with beverages and foods that stimulate good bacteria may make losing weight easier than we ever thought possible. Kombucha is readily available in most supermarkets and comes loaded with probiotics, just be sure to look for brands with less than 5 grams sugar per serving.

4. Turmeric Milk Tea: I’ve said it here before: Sleep is essential for more efficient weight loss. Drinking turmeric-steeped warm milk before bed may help you catch more sleep. The brain uses calcium and tryptophan (both of which are found in dairy products) to make sleep-inducing melatonin. Turmeric contains a component called curcumin, which may shrink the size of adipose cells and limit fat accumulation. Curcumin also stimulates antioxidant effects, reduces inflammation and may help relieve anxiety. Research on turmeric is still young, but it certainly can’t hurt to add this warming spice to your nightly routine.

Wish you a great weekend!

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Built to last – Fitness Challenge – Day 8

Hello! Are you ready? Let´s go!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, lats, traps, delts, and biceps. This is the exercise list:

  1. Lateral Plank (Left) – 40 seconds
  2. Lateral Plank (Right) – 40 seconds
  3. Bear Crawl – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat – 40 seconds
  6. Bodyweight Lateral Lunge – 40 seconds
  7. REST – 20 seconds
  8. Lying Lat Pull – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Resistance Band Lateral Raise – 40 seconds
  12. Standing Biceps Curl Reverse Grip – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Lying Quad Stretch (left) – 40 seconds
  4. Lying Quad Stretch (right) – 40 seconds
  5. Figure 4 (left) – 40 seconds
  6. Figure 4 (right) – 40 seconds
  7. Standing Shoulder Stretch (left) – 40 seconds
  8. Standing Shoulder Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Salmon. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youQuinoa. Read my blog about the quinoa health benefits.

Trainer Tips: #Carbs

Carbohydrates are controversial among people trying to lose weight. Because individual carbohydrate needs aren’t one-size-fits-all. The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day. This is the minimum amount required to fuel an adult’s brain, red blood cells and central nervous system optimally. Without enough carbohydrates to maintain your blood sugar in a happy range, the body starts breaking down protein — lean muscle tissue — into glucose to bring blood sugar back to normal. The RDA of 130 grams carbohydrates per day is a minimum for adult bodies to function properly. Most people need more. According to the Dietary Guidelines for Americans, carbohydrates should make up 45–65% of total calories in our diet.

As you´re exercising regularly, I recommend that carbohydrates represent 60% of your diet. It is very easy to calculate, simply multiply by 2 the amount of protein we have calculated on Monday.

A traditional “low-carb” diet has 40% or fewer calories coming from carbohydrates. There’s no denying that many have lost weight and kept it off successfully with this lifestyle. It’s popular for a reason, but it certainly is not the only way to lose weight — and it may not be for everyone. Eating a low-carb diet (especially a restrictive one) affects your blood sugar levels, which can cause unfavorable side-effects in some people, including being mildly to downright uncomfortable, shakiness, nervousness or anxiety, chills, irritability, lightheadedness, headaches, hunger, nausea, fatigue, blurred vision, lack of coordination and more. These effects and the restriction required can make a low-carb diet difficult to stick with.

Carbohydrates are found in almost all foods and provide 4 calories per gram. Carbohydrate-containing foods generally have a combination of two types of carbohydrates: simple and complex.

Simple carbs are also known as “sugar.” It’s made of up to two sugar building blocks connected in a chain. The building blocks can be glucose, fructose and galactose. Because the chains are short, they’re easy to break down, which is why they taste sweet when they hit your tongue. They are also digested and absorbed into the bloodstream quickly.

Foods high in simple carbohydrates include sweeteners (table sugar, syrup, honey), candy, jellies and jams and refined flour. Fruits, vegetables, beans, and dairy contain simple carbs, too, but they come with vitamins and minerals, plus fiber and/or protein, so they’re still healthy choices.

Complex carbs can be either “starch” or “fiber.” This carbohydrate is made of three or more sugars connected in a chain; they also contain fiber and tend to come in foods that also contain protein and/or healthy fats, as well as vitamins and minerals. They use the same sugar building blocks as simple carbs, but the chains are longer and take more time to break down, which is why they don’t taste as sweet. The longer chains also slow digestion and thus absorption of the monosaccharides all carbs are broken down into, resulting in a more gradual insulin response, as well as increased satiety.

Foods high in complex carbohydrates include bread, rice, pasta, beans, whole grains, and vegetables.

When it comes to choosing carbohydrates to eat or drink, here are three rules to help you choose well:

  1. EAT MORE COMPLEX CARBS FROM WHOLE-FOOD SOURCES: Vegetables, beans, nuts and seeds, 100% whole-grain bread, pasta, and brown rice should also be included in this rule. These foods are a source of fiber, vitamins, minerals, and protein.
  2. EAT FEWER COMPLEX CARBS FROM REFINED SOURCES: Foods like white rice, white bread, and traditional pasta are more processed.
  3. EAT SIMPLE CARBS IN MODERATION: Most sources of simple carbohydrates are considered “empty calories” because they’re high in calories but contain little to no micronutrients. They’re a likely culprit when it comes to spiking blood sugar. Fruit and milk are exceptions to this rule because they contain beneficial vitamins and minerals.

See you on Friday!

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