Intermediate Total Body Strength

The intermediate total body workout targets all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders and arms.

You should be familiar with strength-training exercises and have been lifting weights consistently for at least 4 to 8 weeks.

Equipment Needed
Various weighted dumbbells, an exercise ball and a step or bench.

How To

• Begin with a 5- to- 10-minute warm-up of light cardio (walking in place, etc.)
• Perform two sets of 12 reps of each exercise with 20 to 30 seconds of rest between sets
• Choose a weight you can only lift for 12 reps — the last rep should be difficult, but not impossible
• To progress, add 1 to 2 reps each week (up to 16 reps); add sets and/or increase weight each week by about 5 to 10%.
• Perform this workout 2 to 3 times a week, with at least one day of rest between workouts
• For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Five Steps to Avoid Overeating

Food should bring pleasure and satisfaction, but eating in excess often also brings unnecessary calories, which can lead to unwanted weight gain. Use these simple tactics to limit your caloric intake while still enjoying your meals.

1. Choose fiber-rich fruits and vegetables for appetizers, eat high-calorie foods sparingly, and avoid dishes high in saturated fat and sodium.
2. Be aware of what you eat. To help prevent overindulging focus on the act of eating don’t watch television, surf the Internet or indulge in other distractions. And eat slowly; it takes 20 minutes for the stomach to signal the brain that you are full.
3. Don't starve yourself all day to justify eating more at dinner. Eating a satisfying breakfast can ward off the temptation to overindulge later in the day.
4. Get up from the table when you're done, in order to avoid nibbling.
5. Once your meal is over, take a walk to help digest your food and think about what a wonderful meal you just had.

10 Ways to Rev Your Metabolism

Try these 10 simple tweaks to your lifestyle, and you will see results by revving p your metabolism:

1. Lift weights. Muscle is the key to a high metabolism. Gals, that doesn't mean you have to look like a female wrestler. Building lean, sleek muscles ups your calorie-burning. Your resting metabolic rate (RMR) accounts for 60 to 70 percent of your daily calorie expenditure, and it's closely linked to the amount of muscle you have. Muscle burns more calories than fat - even while you sleep!
2. Get moving with your cardiovascular exercise. When you perform cardio, enzymes are produced that break down fat and enable the body to use it as an energy resource. The average person has 100,000 calories worth of fat stored on their body -- roughly enough to run for 200 hours. For fat to be burned as energy, oxygen needs to be produced. People with a high cardio capacity are able to burn fat very easily because their bodies are efficient at delivering oxygen to muscle cells.
3. Try interval training. Your body has an amazing ability to adjust to routine. If you don't change things up, you can get stuck in a rut. Try interval training -- bursts of high-intensity moves -- to boost metabolism. Studies show that people who do interval training twice a week, in addition to cardio, lose twice as much weight as those who do just a regular cardio workout. Just insert a 30-second sprint into your jog every five minutes or add a one-minute incline walk to your treadmill routine.
4. Don't overdo calorie-cutting. If you ingest too many calories, you gain weight, but if you restrict your calorie intake too much, it's a surefire way to keep the pounds on. That may sound strange, but what your body is doing is entering survival mode. Your body is programmed to defend itself. If you suddenly drop a bunch of calories from your diet, your resting metabolic rate will slow down, because your body makes the assumption that you are starving.
   Depending on your level of activity, you can safely lose anywhere from half a pound to two pounds a week. The easiest way to figure out your needs is to multiply your current weight by 11. So, if you're 150 pounds, aim for around 1,650 calories a day. Unless you're less than five feet tall, don't let your daily calories dip below 1,200. Research shows that women who consume less than this amount see their resting metabolic rate plummet by as much as 45 percent!
5. Eat breakfast. Some of you out there just don't have an appetite in the morning. Some just don't have time. But breakfast may just be the most important meal of the day. Your metabolism slows when you're asleep, and it doesn't rev back up until you eat again. If you skip breakfast, you're talking upwards of 18-20 hours since your last meal! That's a recipe for disaster. Start the day with a solid 300- to 400-calorie meal, preferably high in fiber.
6. Space your meals wisely. If you find that you get frequent snack attacks, kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200 to 400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase. If this is too much to handle, revert back to the three meals, but make them slightly smaller and add a couple snacks strategically placed mid-morning and afternoon.
7. Catch some sleep. According to studies, sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to lose weight. People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.
8. Drink water. Researchers in Germany have found that drinking water may increase the rate at which you burn calories. Study participants' metabolic rates increased by 30 percent after consuming approximately 17 ounces of water. The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system and rids the body of bloat. Drink at least eight to 10 glasses per day, even more if you're active.
9. Skip alcohol. Thinking about throwing back a couple before dinner? Not so fast. Several studies show that having a drink before a meal causes people to eat around 200 more calories. Drinking with dinner isn't such a good idea either: Other research has found that the body burns off alcohol first, meaning that the calories in the rest of the meal are more likely to be stored as fat. If you do have a cocktail craving, stick to wine, which packs only 80 calories a glass -- or minimize the calories by drinking a white-wine spritzer (two ounces of wine mixed with two ounces of seltzer).
10. Drink milk. If you're not lactose intolerant, don't shy away from low-fat dairy. Women who consumed milk, yogurt and cheese, three to four times a day, lost 70 percent more body fat than women who didn't eat dairy in a study published in the American Society for Nutritional Sciences Journal of Nutrition. The reason: Calcium, along with other substances in dairy, actually revs up your metabolism, according to the study. Research shows that women reap the largest fat-burning benefit when they consume three servings of dairy and 1,200 milligrams of calcium a day.

Diet Foods That Will Make You Fat

Can diet foods make you fat? I realize that this sounds like a contradiction, but the diet industry is like that. Some health experts link the "fat-free" craze to the explosion of obesity in the U.S., and certainly consumers are confused about what's best, fat-free, carb-free, high protein, etc. Bottom line: You need to read the top line on the nutrition facts panel. Calories do count. Read the number of servings in the package or container, and then read calories per serving. When you know what you're eating, it all adds up.
Here's the skinny on some "diet" foods you'd think would help you with your diet:

1. Juice: You've seen the ads: "100% pure juice with live enzymes and packed with vitamins and minerals." It is often labeled with claims for weight loss, increased energy and better immunity. Let the buyer beware! To balance the scale in your favor, consider this: People suffering a low blood glucose reaction are given juice because the fruit sugar (fructose) is quickly absorbed into the bloodstream. Juice is not a diet food unless you're on a weight gain diet. It's one of the quickest ways of getting extra. Regardless of how pure the juice, it contains no inherent properties that will make you healthier or make you lose weight. Peel and eat an orange instead.
2. Enhanced Waters: Diet myths abound, displayed on labels of enhanced waters and sports drinks. Drink this for "energy, balance, performance." I want to paste 'Buyer Beware!" signs on the labels. These waters and flavored teas are certainly fortified... with caffeine and sugar, plus high-fructose corn syrup.
   Before reading the front label and advertising hype, read the ingredient list. If you're working out strenuously for more than an hour at a time, then a sports drink is OK, but choose one with less than 8 grams of sugar per serving. If you prefer, buy an artificially sweetened beverage. Otherwise, drink water before, during and after exercising. Adding just a quarter-cup of 100-percent orange or grapefruit juice and a dash of salt to a quart of water makes the perfect sports drink.
3. Turkey Burgers: When dining out, have you ordered a turkey burger while your friends are all having steak? You may think you're eating diet food, but you may be better off with that sirloin. Turkey breast is an ultra-lean protein, but most restaurants don't serve ground turkey breast; rather, they serve ground turkey in their burgers, which likely contains the more fatty dark meat and even skin. Restaurant turkey burgers are also enhanced with mayonnaise and even cheese.
   If you can't be certain the turkey burger is made from skinless turkey breast, order a grilled chicken breast sandwich or grilled fish sandwich sans mayo and cheese.
4. Breakfast cereals: Eating breakfast is one of the lifestyle habits that predict weight loss and maintaining that desired weight. I love my cereal in the morning, but exploring the cereal aisle can be a confusing experience, especially for dieters. Don't read the front of the package to get the scoop on cereals. Read the back first, namely the ingredient list and the nutrition facts panel.
   Cereals labeled "smart" or "whole grain" or "fruit" are not necessarily smart for your waistline or your health. Often they contain a bit of whole grain, but there is no limit on the other ingredients, including sugar. Here's a tip: The first ingredient should be whole grain: whole wheat, whole oats, rye or other. Read the nutrition facts panel and note the serving size. The standard serving size is 3/4 to 1 cup, and you make your decision from there.
   Add your own sugar; don't let the manufacturer add it for you. For example, a 1-cup serving of Cheerios with a half-cup of nonfat milk has 150 calories. A 3/4-cup serving of Cinnamon Toast Crunch has 170 calories; a smaller serving for more calories. Not a bargain.
5. Fat-free cookies: Fat-free doesn't mean calorie-free. It doesn't even mean reduced-calorie, and fat-free products contain other ingredients, usually sugar, to make up for the texture and flavor lost when the fat is removed. Most fat-free cookies contain as many calories as the original cookie, which doesn't make them a diet food.
   Read the label. If you want a cookie, have one. That's ONE cookie occasionally. Otherwise, a great "diet" treat is sugar-free, fat-free chocolate or vanilla pudding, which you can count as a serving of dairy.
6. Diet Bread: Diet breads, diet crackers or other bread products may be the same product, only portioned differently. Bread labeled "25-percent fewer calories" than the regular version may merely be sliced 25-percent thinner. Read the label and compare the weight of the serving. "Lite" bread usually refers to the color and does not indicate its fiber content. Sometimes breads are colored with caramel, molasses or brown sugar. Choose bread made from 100-percent whole-wheat flour with a minimum of 4 grams of fiber per serving.
7. Olive oil: Olive oil has a better nutritional profile than butter and especially margarine because of the low ratio of saturated fat and because it contains no trans fats. However, olive oil, although a healthy fat, is fat. All fat contains approximately 9 calories per gram, or about 45 calories in one teaspoon. Include olive oil as a part of a healthy diet, but don't eat more than you need.
8. Protein Bars: Protein bars, breakfast bars and cereal bars are all convenient, but if you're trying to lose weight, choose carefully. Most contain too much sugar and hydrogenated fat to be called healthy and more resemble candy bars than breakfast. Eat quick and portable breakfasts and snacks of real food, such as stirring a cup of unsweetened cereal into a cup of yogurt, a half-sandwich on whole-grain bread with turkey breast, or a portioned serving of nuts and raisins.
   If you're pressed for time or need something that won't spoil, read the label and make an educated choice. The first ingredient should either be a whole grain or a protein source (whey or soy protein). Ignore bars with refined sugar as one of the top listed ingredients (sucrose, corn syrup, high fructose corn syrup, or any other syrup).
   If you see hydrogenated fat in the ingredients and more than 1 gram of saturated fat in the nutrition facts panel, forget it. A good meal replacement bar contains about 300 calories, with approximately 25 percent from protein (approximately 19 grams of protein), nearly 0 grams of saturated fat and less than 10 grams of total fat. The higher the fiber, the better; that means it contains whole grain. Aim for a minimum of 4 grams per serving.
9. Low-Carb Beer: If you think that low-carb beer is a diet food, think again. Neither low-carb nor "lite" beers are low in calories. The USDA defines low calorie as a food that has no more than 40 calories per serving. Low-carb and "lite" beers have about 90 to 100 calories per serving. A low-carb beer is relatively low in carbohydrates, but calories count. Drink one beer with two water chasers.

The U.S. Food and Drug Administration allows the following definitions on food labels:

FAT-FREE: The product has less than .5 grams of fat per serving.

LOW-FAT: The product has 3 grams or less of fat per serving.

REDUCED or LESS FAT: The product has at least 25% less fat per serving than the full-fat version.

LITE or LIGHT: The product has fewer calories or half the fat of the non-light version.
The sodium content of a low-calorie, low-fat food is 50 percent less than the non-light version.
A food is clearer in color (like light instead of dark corn syrup.

CALORIE-FREE: The product has less than 5 calories per serving.

LOW-CALORIE: The product has 40 calories or less per serving.

REDUCED or FEWER CALORIES: The product has at least 25 percent fewer calories per serving than the non-reduced version.

Why eat Breakfast

People don't become overweight from one bad habit. In fact, it's a confluence of factors that led to the obesity epidemic in this country. You cannot change your body by just "doing everything right starting tomorrow." It doesn't work that way.

The experts say the best way to lose weight and keep it off is to set small, realistic goals. "Tackle one unhealthy habit at a time and once you have successfully met that goal set another one," recommends Nutrition expert Tracey Ryan.

Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration. If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day.

It's obvious that everyone should eat breakfast, but still skip it for a whole host of reasons - from time to taste and everything in between. The key is simply to eat something.

Eating a balanced breakfast is the goal - protein, carbohydrate and fat sources. But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast - grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla.

There are so many ways to start your day, but skipping your morning meal is not one of them -- always eat breakfast.

Will fasting jumpstart my weight loss efforts?

Fasting is the deliberate abstinence from food. Fasting has long been touted as a healthy process with many benefits such as cleaning the system, ridding the body of so-called toxins, benefiting the intestinal track, boosting metabolism, and jumpstarting weight loss.

However none of these notions are true, nor are they backed up by medical research. During normal metabolic conditions (non-fasting), the body gets its energy primarily from glucose and fat (in the blood), which are supplied by the carbohydrates and fats that you eat.

Both the brain and nervous systems use blood glucose for energy and proper functioning. Your body also stores energy in both the muscles and liver in the form of glycogen. Within only hours after starting a fast, when dietary glucose is used up, the body draws on its glycogen stores, but these don’t last very long.

When these stores are exhausted, your body enters an altered metabolic state. It turns to its own protein (and a portion of its fat) to make more glucose for the brain and nervous system. This results in a considerable breakdown of both lean muscle tissue and fat tissue, and a production of ketones.

This is not considered a healthy or desirable state.As a result, you might lose weight, but it is due to water loss, dehydration, and muscle tissue wasting, and is usually accompanied with symptoms such as fatigue and dizziness.

Therefore, you can reason that after years of abusing the body with a poor diet and excessive fat and calories, a fasting state is not the answer to better health. Your body is truly craving proper nutrition, including whole grains, fresh fruits and vegetables, low-fat dairy products, healthy fats, and lean meats, fish, beans, and other protein sources. Then and only then, can the body systems work together effectively and efficiently. This healthy diet will results in improved energy and overall health.

Firm Up Flabby Arms

There are a few steps one must take to achieve tight and sexy arms. Some are obvious and some not so obvious.

• Calorie deficit -- For you to develop sexy arms, you have to reduce body fat. It is impossible to have excess body fat and sexy arms. The fat sitting on the arms will simply not allow one to see the beautiful muscles you've developed.
  The muscles will be painfully hidden under a layer of flab. The answer to this dilemma lies in a precise but realistic nutrition plan. Calories must be reduced just enough to get you losing fat, but not so low that your energy is depleted.
• Proper ratios of protein, carbs and fats - You need to have the proper amount of protein, carbohydrates and fats in your diet.
  If I train two women of equal genetics and place each of them on 1,300 calories a day (with the same workout program), but one takes in 80 percent of calories from carbohydrates, 10 percent from protein and 10 percent from fats, while the other takes in approximately 50 percent of calories from carbohydrates, 30 percent from protein and 20 percent from good fats - I guarantee the results of their arm programs will be very different.
  The woman taking in lots of carbohydrates and minimal protein and fats will appear softer and less firm. A balance of protein, carbs and fats is key. I'm not suggesting that you need to take in 50 percent of calories from carbs.
  In reality, it can be 40 percent or 45 percent. I'm simply trying to emphasize the point of nutritional balance.
• Frequency and variation of arm training - To get great arms, work them three alternate days a week and build to a point where you can perform five sets of biceps and five sets of triceps (two exercises, two to three sets each) in each workout. Vary the routine. If you perform five sets of biceps Monday, Wednesday and Friday, none of the exercises should be the same. This helps to create a new stimulus each time you work your arms.
• Vary the repetitions - For some unknown reason, everyone thinks eight to 12 repetitions per set is the magical number for every workout. I'm not suggesting this rep scheme doesn't work.
  However, for great results, you should vary the rep patterns during the week. For example, on Monday perform 8 reps per set. On Wednesday, perform 12 reps per set and on Friday perform 6 reps per set. The weight poundage will vary from workout to workout. Don't worry, your arms won't get huge!
• Antagonist Superset Workouts - Antagonist training refers to working opposing muscle groups in the same workout. There are many methods to manipulate a workout, but I've had great success performing a biceps exercise immediately followed by a triceps exercise. For example, if you're performing three sets of dumbbell curls and three sets of triceps dumbbell extensions, you perform the curl movement and after completing the goal reps, immediately go to the triceps exercise. Wait a bit and then continue the cycle (biceps exercise followed by triceps).
  This allows you to use more weight poundage because the opposing muscle group gets a bit of a rest as you work the other muscle. Plus, the antagonist superset training allows you to burn more calories.
• Time Between Sets - I've found that arms respond quite well with a 45 to 60 second rest between sets. Using our antagonist workout example in Step 5, after performing the biceps curl and triceps extension, one would wait no more than 45 seconds and then repeat the cycle.
  People tend to wait too long between sets or don't wait long enough. There has to be some time allotted for recovery, but not so much that you begin to get stale. My time parameters, combined with Step 5, allow you to do more work in less time and will make our arms feel tighter than a drum.
• Balanced Workouts - Contrary to popular belief, you don't simply work the arms (biceps and triceps) to get great arms. You have to work the entire body. Exercises for all the major muscle groups such as back, chest, shoulders, legs, etc., will make you more fit and lean.
  Plus, the upper body muscle groups, such as back, chest and shoulders, have a profound effect on the way your arms look. Let's face it, you need your arms to actually perform the exercises for those muscles.

Truth about carbohydrates

It’s true. A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.

The Truth about Carbohydrates
Carbohydrates are the body's ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.

Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.

The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.

During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout. If there is extra glucose, the body will store it as fat.

All carbohydrates are not created equal. There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.

Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat.

Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.

Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.

Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
Sugar, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients.
Fruits contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water.
Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended.

What You Should Know About Low-Carbohydrate Diets

Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance. The Body’s Immediate Reaction to Very Low Carbohydrate Diets When there is a severe deficit of carbohydrates, the body has several immediate reactions:

With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.

When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it's one of the body's protection mechanisms. It's an advantage to someone in a famine (which the body thinks it's experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.

Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result.
Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
The Long-Term Effects of Low Carbohydrate Diets When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout.
Kidney stones are more likely to form on high protein, ketosis-producing diets.
Over time, high protein diets can cause a loss of calcium and lead to osteoporosis.
The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss.

The Million Dollar Question

How do you include carbohydrates in you diet in a safe, effective, and controlled way?
Follow 3 simple rules:

RULE 1: Include the following in your diet:
Fruits: 2-4 servings daily
Vegetables: 3-5 servings daily
Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
Legumes, beans and peas: 1-2 servings daily
Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:
Fruit Juice
Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
White rice
French fries
Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:
Sugary desserts, cookies, cakes, pies, candies
Doughnuts and pastries
Chips, cola and carbonated beverages
Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!