Why you need carbs...

'Quality carbohydrates like whole grains provide energy for our body and fuel for the brain and muscles. It's the processed carbs, like white minute rice and enriched flour that give carbs a bad wrap by causing spikes in our blood sugar, which can contribute to type 2 diabetes and other health risks. When you eat carbs, your body breaks them down to glucose (sugar), causing your blood sugar to rise and releasing the hormone insulin, which tells the body to use glucose for energy. When there is an abundance of glucose, however, insulin stores what isn't needed for energy as fat. But when you combine a quality carbohydrate with protein, it takes longer for the digestive system to break it down into sugar, providing a slower, steady stream of energy and regulating insulin levels. 

THE GIST: Quality carbs provide the body with the energy it needs without sabotaging your fat loss efforts, but rather, boosting their effectiveness. Quinoa's complete protein content and whole-grain status make for one super slow-digesting carb for sustained energy, increased metabolism and appetite satiety.'

I found this article and I don't know that I could've worded it better. It's not safe or smart to cut out a whole food group like that. The trick is to pick smarter like whole grains, brown rice, quinoa and oats, to name a few. 

I'm trying to take the guesswork out of it for you! Check out today's breakfast and keep a look out for other healthy, quick breakfasts I'll be posting this week. I'm thinking next week I may do side dishes or snacks. 

No Weights Workout

Don't have weights but need  workout? Just starting out? Here's a workout I made for a friend in this same situation. This is what I did for her, you can start with less if you need to and work your way up. Some of these may be hard on the knees, which is something else to keep in mind.

Start with a warm up. About 30 seconds- 1 minute each warm up exercise. Or as long as you can. Only do up to 5 seconds of rest in between. Focus on the muscle groups you're working and always practice proper form and breathing.

Marching/High Knee
Jumping Jacks
Arm Circles
Swimming (Move arms like you're swimming)

Next move to core work. Try to do up to a minute if you can. Do 2 sets.

Superman (On stomach, arms out chest lifted, feet/legs also off ground. Support yourself with your core (abs)

Plank

Burpees (15-20 or as many as you can)

Push Ups (20 or as many as you can)

Lower body next. My favorite portion!

Glute Kickbacks (youtube and google both can lead to to some great how to's for these as with any other exercise posted) (20 each side. No rest in between left and right)

Squats (keep feet shoulder width apart, toes straight, chest up, shoulders back) (up to 50. Try for at least 20 if using no weights)

Walking lunges (30)

Wall Sit for as long as you can. Try for at least a minute.

 If you have weights, you can use them in your lunges and squats to up the difficulty level.



Upper Body

Table or Chair Dips (Make sure its a stable surface)

Push Ups- Wide arms and closer together 20 each position

If you have weights, you can add a chest press, shoulder press and butterflyes. Pull Ups are also a favorite if you have a pull up bar.

Please, as always, make sure you're using proper form. Focus on the muscle group you're working and use proper breathing techniques. Only work to what your dr. says you're capable of. You can always message me in the Ask Me section if you have any questions. For other workouts, we have the cardio tab, your best body tab and my latest workout tabs all at the top of the page. Happy Lifting!!

Key Lime Pie Shake

"Healthy fats like the omega-3s in this shake help nourish hair, skin and nails from the inside out. Avocados are one of the richest sources of glutathione- a powerful antioxidant, immunity booster and detoxifier that helps repair cell damage cause by stress and pollution." Added bonus the fiber and healthy fats in this will help you stay full longer!

1/2 avocado
Juice of 1 lime
1 scoop vanilla whey protein powder
1/4 t vanilla extract
1 T unsweetened shredded coconut
1 c plain unsweetened almond milk
1-2 packets stevia in the raw, optional

Place all ingredients in a blender and process thoroughly.

Tip of the Day: Post Baby Belly

If you're looking to drop post baby weight, it's not easy, but it can be done!  Anything worth doing isn't easy.

Quick answer: Salmon, Chicken & Turkey, lots of colorful veggies and healthy fats (avocados, seeds and nuts, etc.)

I'd also start up a weight training schedule as soon as your Dr. gives you the go ahead (my first time asking, I was told I had to wait). Keep your diet balanced and unprocessed and you'll be wearing your skinny jeans in no time!

Verry Cherry Workout Shake

Handful frozen cherries
1 scoop protein powder (optional)
1 T. Natural cocoa powder (optional)
Milk, any kind

Puree cherries up with a splash of water. Add cocoa powder and protein powder. Blend and add milk. Blend more and enjoy!

This picture is taken without using the cocoa powder. My very favorite. Yum.

Peanut Butter Banana Shake

Great with your workout!

1 banana
1-2 T. Peanut butter ( or soy butter)
1 cup milk
1 scoop protein powder (optional)

In blender add banana and peanut butter and splash of water to help blend. Puree til smooth. Add milk and protein powder. Blend. Enjoy.

Add cinnamon for some extra health benefits!

Delicious Green Tea with Pomegranate!

I posted this recipe on the Facebook page, but wanted to have it here for safe keeping too. It's very easy and one of my favorites lately.

1 c. Green tea
1/4 c. Pomegranate juice
Splash of seltzer water to taste

Mix and pour over ice.

How many reps should I be doing?

This is a question I have been asked a lot lately! Ask and you shall receive! Today's tip of the day explains how much we should be doing to meet our goals.

First, we need to figure out your goals. What do you want?
Do you want to be stronger? Do 1-6 reps.
Want to get great big muscles?  (remember women you'll still look feminine!) Do 7-11 reps.
If you want to tone up then do 12-17 reps per set.
Lastly, for endurance- do more than 18- 24 reps.

With all of these, its good to do 2-3 sets. ( For instance, if I'm doing strength, 6 reps x 2 sets= 12 total!)

You'll want the weight heavy enough to challenge you. By the last rep of each set you shouldn't be able to do another one with good form. If its not good form- don't do it. That's how we hurt ourselves. If you can do more- up the weight- if you can't do enough- lower the weight. You can also lower your weights halfway though the set. There's nothing wrong with that.

Personally, I do 6-8 reps of each exercise, and I do 2-3 sets.