Choosing Healthy Carbohydrates---Week 4
--Make the most of your Carbohydrate Choices by Choosing "Living Foods" and You'll significantly reduce your Risks of Heart disease, Diabetes and Cancer...Not to mention You'll receive More Energy, Live Longer, Lose Weight and Have more FUN in your daily life!!

--Make Breakfast A Meal YOU and Your Family Never Skip....It is KEY for your body and brain to make it through the day safe and it is also key for you to lose weight and burn body fat (If you skip breakfast...you'll really struggle to lose weight)

1) Eat MORE Fruits and Vegetables...Choose between 5 to 9 servings each day
--They are high in Fiber, low in calories, high in vitamins and minerals, anti-oxidants, and cancer fighting phyto-chemicals
--Many large scale research studies have found that those who eat 5 to 9 servings/ day receive a protective effect and have significantly reduced risks for high blood pressure, stroke, cancer, diabetes, and heart disease.
--People in Okinawa, Japan have 32% of their diet from Fruits and Vegetables and they have the healthiest people in the world and the most people alive over 100 years old. People from Okinawa also eat approx 3o% of their choices from Whole Grains:)

2) Whole Grains....Choose at least 3+ servings of these daily or half of your bread/ grains from whole grains
--Look for these key words on food labels; 100% wheat, whole wheat, whole corn, whole oats, brown rice, whole wheat rice, whole grain/ wheat pasta, and breads (Sara Lee, and Healthy Choice breads are two that have excellent variety's of Whole Wheat bread...look for 3 to 5 grams of fiber per serving or slice of bread :)
--Fiber in Whole wheat helps to slow the rise of your blood sugar and slow the release of insulin (reducing your risks of gaining weight and especially fat weight) into your bloodstream reducing your bodies want to store fat and will give you more and prolonged energy throughout your daily work and play!!

3) Beans/ Legumes/ Nuts and Seeds also have good Carb's, healthy fats and are high in Fiber...To help your body stay full, Burn Fat, and Assist you in loosing weight!!

4) Limit High Glycemic Index Foods "Dead Carbo's" each Day such as;
--Pop/ soda, white bread, french fries, white rice, pastry, donuts, cookies, candybars, specialty coffees loaded with extra sugar and fats (watch out here)

Source: Eight Weeks to Wellness (TM) Lifestyle Change Series by WellSource
www.wellsource.com