Re: Fwd: Why Carbs Are a Killer

October 6, 2011

Yep, noel would say the same thing. He wants me at 150 per day but I do quite a bit of cardio.. and seldom make this goal :/

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too highVennitta

---------- Forwarded message ----------

Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: " The primal

sweet spot for effortless weight loss. "

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as " The Danger Zone. "

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the " good carbs. " )

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the " good carb " category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

the next level

An Ultimate Total Body Sculpting Workout

30-min Ultimate Sculpt

10-min Core Conditioning

10-min Replenish

12-min Bonus Challenge

Only $12.73

Normally, It would cost you $36.49 for all 3...

Order them all TODAY for only

$24.99

Use Coupon Code

CARB

expires 10/21/11

Start Now

Forward email

This email was sent to vciera@... by jeff@... |

Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy.

October 6, 2011

Carbs are so yummy :)Vennitta

Yep, noel would say the same thing. He wants me at 150 per day but I do quite a bit of cardio.. and seldom make this goal :/

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too highVennitta

---------- Forwarded message ----------

Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: " The primal

sweet spot for effortless weight loss. "

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as " The Danger Zone. "

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the " good carbs. " )

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the " good carb " category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

the next level

An Ultimate Total Body Sculpting Workout

30-min Ultimate Sculpt

10-min Core Conditioning

10-min Replenish

12-min Bonus Challenge

Only $12.73

Normally, It would cost you $36.49 for all 3...

Order them all TODAY for only

$24.99

Use Coupon Code

CARB

expires 10/21/11

Start Now

Forward email

This email was sent to vciera@... by jeff@... |

Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy.

October 6, 2011

Carbs are so yummy :)Vennitta

Yep, noel would say the same thing. He wants me at 150 per day but I do quite a bit of cardio.. and seldom make this goal :/

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too highVennitta

---------- Forwarded message ----------

Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: " The primal

sweet spot for effortless weight loss. "

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as " The Danger Zone. "

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the " good carbs. " )

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the " good carb " category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

the next level

An Ultimate Total Body Sculpting Workout

30-min Ultimate Sculpt

10-min Core Conditioning

10-min Replenish

12-min Bonus Challenge

Only $12.73

Normally, It would cost you $36.49 for all 3...

Order them all TODAY for only

$24.99

Use Coupon Code

CARB

expires 10/21/11

Start Now

Forward email

This email was sent to vciera@... by jeff@... |

Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy.

October 6, 2011

OOoooo... sounds like enabling, too. Kathy is one of my favorite

instructors.

Indyrose

>

> This might be helpful. Don't know about anyone else but I'll bet you my carb

> count is too high

>

> Vennitta

>

> ---------- Forwarded message ----------

>

> Date: Thu, Oct 6, 2011 at 9:14 AM

> Subject: Why Carbs Are a Killer

> To: vciera@...

>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=1 & r=1>

>

<http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=3 & r=1><http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=4 & \

r=1>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=5 & r=1>

>

<http://myemail.constantcontact.com/Why-Carbs-Are-a-Killer.html?soid=11022444532\

03 & aid=ZZ7V5FG7zYg#fblike>

>

> [image: LOGO - KS Lionsgate]

> * *

> *The Secret to Eating Carbs*

>

> *What's so bad about carbs?*

>

> By now we're all well aware of the low-carb diet craze,

> and many have tried to skip the bread from time to time,

> often with mixed results. Most of us are still left asking:

> What exactly is all the fuss about?

>

> When you munch on a muffin or take a swig of Gatorade,

> here's what happens to the carbs that you just put in your

> mouth: they're converted into glucose, which is essentially

> the body's energy. The problem is that there's only so much glucose that you

> actually need. The rest is converted into

> glycogen and stored in the liver and in your muscles. When glycogen storage

> reaches full capacity, all the extra carbs

> are converted into fat.

>

> *How Much is Too Much?*

> When it comes to carbs, there's a range, depending on

> several factors. First and most importantly, how much time

> you're putting in on a treadmill or at the gym is crucial. An

> elite athlete needs more carbs to fuel her lifetstyle than

> someone who spends most of her day sitting at a computer.

> Here's a ballpark range of what's appropriate, safe and

> effective, depending on your level of activity:

>

> *0-50g Carbs Per Day:*

> If you're trying to lose a lot of water weight in a couple days,

> cut your carbs below 50/day. This isn't easy to do, and very

> restrictive, but any professional model or bodybuilder knows

> it's the fastest way to lean out in a short amount of time.

> This is when your body goes into ketosis, a metabolic state

> where you're burning your own fat as a main source of energy.

> But ketosis doesn't come without its risks - so talk to your

> doctor before making any major changes in your diet.

>

> *50-100g Carbs Per Day: *

> If you're staying in this range, chances are good that you'll

> achieve healthy weight loss.

>

> I like the way my friend Mark Cisson (creator of the popular

> blog Mark's Daily

>

Apple<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aD\

NSRQMlCTAdwEt0BeoWhfXa4Yoksrt2gpW6lnI8oQPe-_QyyMzAi6RBbuhIjZ6MHkCVGsDdh8XjuUmGAT\

s9hoEm0Hw-3griLCLVq-HmRmALefkm3y-R0I7ID0JXH0>)

> describes this range: " The primal

> sweet spot for effortless weight loss. "

>

> *150-300g Carbs Per Day: *

> Even though this is represents the low end of a typical

> American's daily carb intake, the truth is that this number

> can lead to gradual weight gain (depending on the types of

> carbs you're eating, and your activity level).

>

> *Over 300g Carbs Per Day:*

> If you're eating in this range, you're almost guaranteed to experience

> continuous weight gain. Mark aptly describes

> this as " The Danger Zone. "

>

> *Carb Cutting For Dummies** *

>

> Since carb-stuffing is nearly endemic to our nature, here

> are some suggestions for cutting back:

>

> *Read labels and find fiber.*

> The carbohydrate count of the food you eat is usually right

> there in plain black lettering. If it contains over 30 grams in

> a small serving, with little to no fiber content, you might

> want to try a healthier option. Remember, the higher that

> fiber count is within those carbs, the better. (I could go on

> about the benefits of fiber, but that's for another newsletter.

> For now, just know: Carbs with a high fiber content are

> generally considered the " good carbs. " )

>

> *Eat fruits and vegetables.*

> Most Fresh Fruits and vegetables fall into

> the " good carb " category. Fruits such as

> apricots, avocados, dates, grapes, and

> melons are excellent choices. For Veggies,

> dark leafy greens are best. And don't forget your legumes: garbanzo beans,

> pinto beans, and peas are all weight-loss-friendly foods.

>

> *Get your rest.*

> No matter how well you eat and how much you exercise,

> your body will shut down without sifficient amounts of sleep.

> If you want to read more about how sleep affects the body,

> click

here<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDN\

SRQMlAxkGShkmWC_soty8Ag2rqalwQ98kIcKNvO-UsyIyJMRy0TsEq-U4OdRpKv2CvTpJ18PBTRth_oy\

GENfLs9Ctxlw9Hy6TXfIYEHBFQcFoQWDPDg6qFg8trNv45jSyeNyaZj3MdU3W-NydFtNn7ikoAZ7Isl7\

WdNiuYQZ_XeE8KdzOUFu0c_TBLN-Yihfrdv79k=>.

> Take up yoga or mediation to enhance relaxation, reduce stress, regain

> composure, and help build up your

> energy for the next point below...

>

> *Increase the Burn Rate.*

> Since carbs are a source of instant energy, it is important to

> use that energy on a daily basis. Otherwise the unused energy

> will eventually convert to fat. Cardio workouts help keep the body's

> circulatory system in tip-top shape, and also enhance

> your body's natural fat-burning capabilities. For a carb-busting cardio

workout

> that you'll love, try my

> Fat Burning DVD Collection <#132d95f03f6b1d77_FBC>.

>

> *A Carb Cutter's Cheat Sheet*

>

> *Here are a few carb-count examples of some typical foods:*

>

> 1 Slice of whole wheat bread: 13-16 g/slice

> 1 can of soda: 35.6 g

> 1 slice of chocolate cake: 35 g

> Gatorade: 15.2 g per serving

> Mocha Frappucino: 44 g

> Cinnamon Raisin Bagel: 65.1 g

> 1/2 cup of All Bran Cereal: 23.5 g

> 8 oz. Low-fat Blueberry Yogurt: 48 g

>

> For comparison, here are some carbs that are combined

> with a little more fiber, which helps you digest them more slowly, and

> doesn't create that unfavorable blood sugar spike (whiich leads to weight

> gain) caused by other carbs:

>

> 1/2 cup of Oatmeal: 12 g (2g of fiber)

> 1 small Banana: 23.1 g (2.6g of fiber)

> 1 medium Apple: 19 g (1.7g of fiber)

> 8 Asparagus Spears: 5.2 g (2.4g of fiber)

> 1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

> 1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

>

> * *

>

> *[image: FBC]Start Moving and Burn Calories*

>

> * *

>

> Remember, exercise is a great way to keep your carbs in

>

> check. Use up the energy that you receive from carbs with

>

> my Fat Burning DVD Collection:

>

> *Fat Burning Pilates*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1aPPbJ\

ne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTkiga\

wRo63nWY8Fo-h09R6QvTg39e>

> *

>

> *Maximize your *

>

> *weight-loss potential!*

>

> * *

>

> *Discover a leaner, *

>

> *stronger, healthier body...*

>

> *A Pilates Body!*

>

> * *

>

> *20-min Fat Burning Workout*

>

> *10-min Upper Body Pilates*

>

> *10-min Lower Body Pilates*

>

> * *

>

> * Only

$12.73<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

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aPPbJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzB\

TkigawRo63nWY8Fo-h09R6QvTg39e>

> ** *

>

> * *

>

> * *

>

> *Fat Burning Classics*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlBnbr4eWvr3XsxaMiodsTnBzZ42f-DJ82lMqwZNbcUaZ7jc1PYBUNRzLUcwzs7bZvc4JIewAK9VK3e5\

07tuvAzBdGSqD1lYlYWMpsm9aXi2KUc4bKNsVK2Df9_yfIuksQgl2V_tSBxNfnEDSFNxtz9ry7qKvwpc\

Z_r3N7rGkz8fjyPkMJgarJb8>

> *

>

> *No matter what hair, *

>

> *clothes, or style...*

>

> * *

>

> *Use the *

>

> *timeless and effective workouts that have *

>

> *been popular for years*

>

> * *

>

> *Includes:*

>

> *Body Basics*

>

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>

> *Fat Burning Workout*

>

> * ** *

>

> *Only

$11.03<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

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VK3e507tuvAzBdGSqD1lYlYWMpsm9aXi2KUc4bKNsVK2Df9_yfIuksQgl2V_tSBxNfnEDSFNxtz9ry7q\

KvwpcZ_r3N7rGkz8fjyPkMJgarJb8>

> *

>

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> * *

>

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>

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0D_tbXptKBmdTukv2A3kgqyU6f2mFbt9WxeBdVDEiGBEKrTnfpe1XfMy2coF81quUuWm_gSOQ12EHxVf\

8tce5u0mYJIhSXAY6cHwFqeq>

> *

>

> * Take fat burning to *

>

> *the next level*

>

> * *

>

> *An Ultimate Total Body Sculpting Workout*

>

> * *

>

> *30-min Ultimate Sculpt*

>

> *10-min Core Conditioning*

>

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>

> *12-min Bonus Challenge*

>

> * *

>

> *Only

$12.73<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

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1ctaE0D_tbXptKBmdTukv2A3kgqyU6f2mFbt9WxeBdVDEiGBEKrTnfpe1XfMy2coF81quUuWm_gSOQ12\

EHxVf8tce5u0mYJIhSXAY6cHwFqeq>

> *

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>

> Normally, It would cost you $36.49 for all 3...

>

> Order them all TODAY for only

>

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>

> * *

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> *Use Coupon Code*

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>

> *expires 10/21/11*

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>

> *Start

Now<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNS\

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bJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTki\

gawRo63nWY8Fo-h09R6QvTg39e>

> *

>

> Forward

email<http://ui.constantcontact.com/sa/fwtf.jsp?llr=t9ghorcab & m=1102244453203 & ea\

=vciera%40gmail.com & a=1107974601467>

>

<http://visitor.constantcontact.com/do?p=un & mse=001Mro14wcDZcBSkaL0tCqmT6EMg-LB9\

SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab>

> <http://www.constantcontact.com/index.jsp?cc=TEM_News_211>

> This email was sent to vciera@... by jeff@... |

> Update Profile/Email

>

Address<http://visitor.constantcontact.com/do?p=oo & mse=001Mro14wcDZcBSkaL0tCqmT6\

EMg-LB9SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab>

> | Instant removal with

>

SafeUnsubscribe<http://visitor.constantcontact.com/do?p=un & mse=001Mro14wcDZcBSka\

L0tCqmT6EMg-LB9SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab\

>™

> | Privacy Policy <http://ui.constantcontact.com/roving/CCPrivacyPolicy.jsp>.

> Kathy Lifestyles | 12424 Wilshire Blvd. | Suite 1150 | Los Angeles |

> CA | 90025

>

October 6, 2011

OOoooo... sounds like enabling, too. Kathy is one of my favorite

instructors.

Indyrose

>

> This might be helpful. Don't know about anyone else but I'll bet you my carb

> count is too high

>

> Vennitta

>

> ---------- Forwarded message ----------

>

> Date: Thu, Oct 6, 2011 at 9:14 AM

> Subject: Why Carbs Are a Killer

> To: vciera@...

>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=1 & r=1>

>

<http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=3 & r=1><http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=4 & \

r=1>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=5 & r=1>

>

<http://myemail.constantcontact.com/Why-Carbs-Are-a-Killer.html?soid=11022444532\

03 & aid=ZZ7V5FG7zYg#fblike>

>

> [image: LOGO - KS Lionsgate]

> * *

> *The Secret to Eating Carbs*

>

> *What's so bad about carbs?*

>

> By now we're all well aware of the low-carb diet craze,

> and many have tried to skip the bread from time to time,

> often with mixed results. Most of us are still left asking:

> What exactly is all the fuss about?

>

> When you munch on a muffin or take a swig of Gatorade,

> here's what happens to the carbs that you just put in your

> mouth: they're converted into glucose, which is essentially

> the body's energy. The problem is that there's only so much glucose that you

> actually need. The rest is converted into

> glycogen and stored in the liver and in your muscles. When glycogen storage

> reaches full capacity, all the extra carbs

> are converted into fat.

>

> *How Much is Too Much?*

> When it comes to carbs, there's a range, depending on

> several factors. First and most importantly, how much time

> you're putting in on a treadmill or at the gym is crucial. An

> elite athlete needs more carbs to fuel her lifetstyle than

> someone who spends most of her day sitting at a computer.

> Here's a ballpark range of what's appropriate, safe and

> effective, depending on your level of activity:

>

> *0-50g Carbs Per Day:*

> If you're trying to lose a lot of water weight in a couple days,

> cut your carbs below 50/day. This isn't easy to do, and very

> restrictive, but any professional model or bodybuilder knows

> it's the fastest way to lean out in a short amount of time.

> This is when your body goes into ketosis, a metabolic state

> where you're burning your own fat as a main source of energy.

> But ketosis doesn't come without its risks - so talk to your

> doctor before making any major changes in your diet.

>

> *50-100g Carbs Per Day: *

> If you're staying in this range, chances are good that you'll

> achieve healthy weight loss.

>

> I like the way my friend Mark Cisson (creator of the popular

> blog Mark's Daily

>

Apple<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aD\

NSRQMlCTAdwEt0BeoWhfXa4Yoksrt2gpW6lnI8oQPe-_QyyMzAi6RBbuhIjZ6MHkCVGsDdh8XjuUmGAT\

s9hoEm0Hw-3griLCLVq-HmRmALefkm3y-R0I7ID0JXH0>)

> describes this range: " The primal

> sweet spot for effortless weight loss. "

>

> *150-300g Carbs Per Day: *

> Even though this is represents the low end of a typical

> American's daily carb intake, the truth is that this number

> can lead to gradual weight gain (depending on the types of

> carbs you're eating, and your activity level).

>

> *Over 300g Carbs Per Day:*

> If you're eating in this range, you're almost guaranteed to experience

> continuous weight gain. Mark aptly describes

> this as " The Danger Zone. "

>

> *Carb Cutting For Dummies** *

>

> Since carb-stuffing is nearly endemic to our nature, here

> are some suggestions for cutting back:

>

> *Read labels and find fiber.*

> The carbohydrate count of the food you eat is usually right

> there in plain black lettering. If it contains over 30 grams in

> a small serving, with little to no fiber content, you might

> want to try a healthier option. Remember, the higher that

> fiber count is within those carbs, the better. (I could go on

> about the benefits of fiber, but that's for another newsletter.

> For now, just know: Carbs with a high fiber content are

> generally considered the " good carbs. " )

>

> *Eat fruits and vegetables.*

> Most Fresh Fruits and vegetables fall into

> the " good carb " category. Fruits such as

> apricots, avocados, dates, grapes, and

> melons are excellent choices. For Veggies,

> dark leafy greens are best. And don't forget your legumes: garbanzo beans,

> pinto beans, and peas are all weight-loss-friendly foods.

>

> *Get your rest.*

> No matter how well you eat and how much you exercise,

> your body will shut down without sifficient amounts of sleep.

> If you want to read more about how sleep affects the body,

> click

here<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDN\

SRQMlAxkGShkmWC_soty8Ag2rqalwQ98kIcKNvO-UsyIyJMRy0TsEq-U4OdRpKv2CvTpJ18PBTRth_oy\

GENfLs9Ctxlw9Hy6TXfIYEHBFQcFoQWDPDg6qFg8trNv45jSyeNyaZj3MdU3W-NydFtNn7ikoAZ7Isl7\

WdNiuYQZ_XeE8KdzOUFu0c_TBLN-Yihfrdv79k=>.

> Take up yoga or mediation to enhance relaxation, reduce stress, regain

> composure, and help build up your

> energy for the next point below...

>

> *Increase the Burn Rate.*

> Since carbs are a source of instant energy, it is important to

> use that energy on a daily basis. Otherwise the unused energy

> will eventually convert to fat. Cardio workouts help keep the body's

> circulatory system in tip-top shape, and also enhance

> your body's natural fat-burning capabilities. For a carb-busting cardio

workout

> that you'll love, try my

> Fat Burning DVD Collection <#132d95f03f6b1d77_FBC>.

>

> *A Carb Cutter's Cheat Sheet*

>

> *Here are a few carb-count examples of some typical foods:*

>

> 1 Slice of whole wheat bread: 13-16 g/slice

> 1 can of soda: 35.6 g

> 1 slice of chocolate cake: 35 g

> Gatorade: 15.2 g per serving

> Mocha Frappucino: 44 g

> Cinnamon Raisin Bagel: 65.1 g

> 1/2 cup of All Bran Cereal: 23.5 g

> 8 oz. Low-fat Blueberry Yogurt: 48 g

>

> For comparison, here are some carbs that are combined

> with a little more fiber, which helps you digest them more slowly, and

> doesn't create that unfavorable blood sugar spike (whiich leads to weight

> gain) caused by other carbs:

>

> 1/2 cup of Oatmeal: 12 g (2g of fiber)

> 1 small Banana: 23.1 g (2.6g of fiber)

> 1 medium Apple: 19 g (1.7g of fiber)

> 8 Asparagus Spears: 5.2 g (2.4g of fiber)

> 1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

> 1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

>

> * *

>

> *[image: FBC]Start Moving and Burn Calories*

>

> * *

>

> Remember, exercise is a great way to keep your carbs in

>

> check. Use up the energy that you receive from carbs with

>

> my Fat Burning DVD Collection:

>

> *Fat Burning Pilates*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1aPPbJ\

ne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTkiga\

wRo63nWY8Fo-h09R6QvTg39e>

> *

>

> *Maximize your *

>

> *weight-loss potential!*

>

> * *

>

> *Discover a leaner, *

>

> *stronger, healthier body...*

>

> *A Pilates Body!*

>

> * *

>

> *20-min Fat Burning Workout*

>

> *10-min Upper Body Pilates*

>

> *10-min Lower Body Pilates*

>

> * *

>

> * Only

$12.73<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

DNSRQMlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1\

aPPbJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzB\

TkigawRo63nWY8Fo-h09R6QvTg39e>

> ** *

>

> * *

>

> * *

>

> *Fat Burning Classics*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlBnbr4eWvr3XsxaMiodsTnBzZ42f-DJ82lMqwZNbcUaZ7jc1PYBUNRzLUcwzs7bZvc4JIewAK9VK3e5\

07tuvAzBdGSqD1lYlYWMpsm9aXi2KUc4bKNsVK2Df9_yfIuksQgl2V_tSBxNfnEDSFNxtz9ry7qKvwpc\

Z_r3N7rGkz8fjyPkMJgarJb8>

> *

>

> *No matter what hair, *

>

> *clothes, or style...*

>

> * *

>

> *Use the *

>

> *timeless and effective workouts that have *

>

> *been popular for years*

>

> * *

>

> *Includes:*

>

> *Body Basics*

>

> *Winning Workout*

>

> *Fat Burning Workout*

>

> * ** *

>

> *Only

$11.03<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

DNSRQMlBnbr4eWvr3XsxaMiodsTnBzZ42f-DJ82lMqwZNbcUaZ7jc1PYBUNRzLUcwzs7bZvc4JIewAK9\

VK3e507tuvAzBdGSqD1lYlYWMpsm9aXi2KUc4bKNsVK2Df9_yfIuksQgl2V_tSBxNfnEDSFNxtz9ry7q\

KvwpcZ_r3N7rGkz8fjyPkMJgarJb8>

> *

>

> * *

>

> * *

>

> *Build Muscle, Shrink Fat*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

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0D_tbXptKBmdTukv2A3kgqyU6f2mFbt9WxeBdVDEiGBEKrTnfpe1XfMy2coF81quUuWm_gSOQ12EHxVf\

8tce5u0mYJIhSXAY6cHwFqeq>

> *

>

> * Take fat burning to *

>

> *the next level*

>

> * *

>

> *An Ultimate Total Body Sculpting Workout*

>

> * *

>

> *30-min Ultimate Sculpt*

>

> *10-min Core Conditioning*

>

> *10-min Replenish*

>

> *12-min Bonus Challenge*

>

> * *

>

> *Only

$12.73<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

DNSRQMlBX4LBd5P0rioIc2tUiccTTPohTI405rHZGEccCdUCQNqbRa4HOr8CZ_oDUQg8fOdsnI1tdBZy\

1ctaE0D_tbXptKBmdTukv2A3kgqyU6f2mFbt9WxeBdVDEiGBEKrTnfpe1XfMy2coF81quUuWm_gSOQ12\

EHxVf8tce5u0mYJIhSXAY6cHwFqeq>

> *

>

> * *

>

> * *

>

> Normally, It would cost you $36.49 for all 3...

>

> Order them all TODAY for only

>

> $24.99

>

> * *

>

> *Use Coupon Code*

>

> *CARB*

>

> *expires 10/21/11*

>

> * *

>

> *Start

Now<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNS\

RQMlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1aPP\

bJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTki\

gawRo63nWY8Fo-h09R6QvTg39e>

> *

>

> Forward

email<http://ui.constantcontact.com/sa/fwtf.jsp?llr=t9ghorcab & m=1102244453203 & ea\

=vciera%40gmail.com & a=1107974601467>

>

<http://visitor.constantcontact.com/do?p=un & mse=001Mro14wcDZcBSkaL0tCqmT6EMg-LB9\

SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab>

> <http://www.constantcontact.com/index.jsp?cc=TEM_News_211>

> This email was sent to vciera@... by jeff@... |

> Update Profile/Email

>

Address<http://visitor.constantcontact.com/do?p=oo & mse=001Mro14wcDZcBSkaL0tCqmT6\

EMg-LB9SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab>

> | Instant removal with

>

SafeUnsubscribe<http://visitor.constantcontact.com/do?p=un & mse=001Mro14wcDZcBSka\

L0tCqmT6EMg-LB9SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab\

>™

> | Privacy Policy <http://ui.constantcontact.com/roving/CCPrivacyPolicy.jsp>.

> Kathy Lifestyles | 12424 Wilshire Blvd. | Suite 1150 | Los Angeles |

> CA | 90025

>

October 6, 2011

OOoooo... sounds like enabling, too. Kathy is one of my favorite

instructors.

Indyrose

>

> This might be helpful. Don't know about anyone else but I'll bet you my carb

> count is too high

>

> Vennitta

>

> ---------- Forwarded message ----------

>

> Date: Thu, Oct 6, 2011 at 9:14 AM

> Subject: Why Carbs Are a Killer

> To: vciera@...

>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=1 & r=1>

>

<http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=3 & r=1><http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=4 & \

r=1>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=5 & r=1>

>

<http://myemail.constantcontact.com/Why-Carbs-Are-a-Killer.html?soid=11022444532\

03 & aid=ZZ7V5FG7zYg#fblike>

>

> [image: LOGO - KS Lionsgate]

> * *

> *The Secret to Eating Carbs*

>

> *What's so bad about carbs?*

>

> By now we're all well aware of the low-carb diet craze,

> and many have tried to skip the bread from time to time,

> often with mixed results. Most of us are still left asking:

> What exactly is all the fuss about?

>

> When you munch on a muffin or take a swig of Gatorade,

> here's what happens to the carbs that you just put in your

> mouth: they're converted into glucose, which is essentially

> the body's energy. The problem is that there's only so much glucose that you

> actually need. The rest is converted into

> glycogen and stored in the liver and in your muscles. When glycogen storage

> reaches full capacity, all the extra carbs

> are converted into fat.

>

> *How Much is Too Much?*

> When it comes to carbs, there's a range, depending on

> several factors. First and most importantly, how much time

> you're putting in on a treadmill or at the gym is crucial. An

> elite athlete needs more carbs to fuel her lifetstyle than

> someone who spends most of her day sitting at a computer.

> Here's a ballpark range of what's appropriate, safe and

> effective, depending on your level of activity:

>

> *0-50g Carbs Per Day:*

> If you're trying to lose a lot of water weight in a couple days,

> cut your carbs below 50/day. This isn't easy to do, and very

> restrictive, but any professional model or bodybuilder knows

> it's the fastest way to lean out in a short amount of time.

> This is when your body goes into ketosis, a metabolic state

> where you're burning your own fat as a main source of energy.

> But ketosis doesn't come without its risks - so talk to your

> doctor before making any major changes in your diet.

>

> *50-100g Carbs Per Day: *

> If you're staying in this range, chances are good that you'll

> achieve healthy weight loss.

>

> I like the way my friend Mark Cisson (creator of the popular

> blog Mark's Daily

>

Apple<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aD\

NSRQMlCTAdwEt0BeoWhfXa4Yoksrt2gpW6lnI8oQPe-_QyyMzAi6RBbuhIjZ6MHkCVGsDdh8XjuUmGAT\

s9hoEm0Hw-3griLCLVq-HmRmALefkm3y-R0I7ID0JXH0>)

> describes this range: " The primal

> sweet spot for effortless weight loss. "

>

> *150-300g Carbs Per Day: *

> Even though this is represents the low end of a typical

> American's daily carb intake, the truth is that this number

> can lead to gradual weight gain (depending on the types of

> carbs you're eating, and your activity level).

>

> *Over 300g Carbs Per Day:*

> If you're eating in this range, you're almost guaranteed to experience

> continuous weight gain. Mark aptly describes

> this as " The Danger Zone. "

>

> *Carb Cutting For Dummies** *

>

> Since carb-stuffing is nearly endemic to our nature, here

> are some suggestions for cutting back:

>

> *Read labels and find fiber.*

> The carbohydrate count of the food you eat is usually right

> there in plain black lettering. If it contains over 30 grams in

> a small serving, with little to no fiber content, you might

> want to try a healthier option. Remember, the higher that

> fiber count is within those carbs, the better. (I could go on

> about the benefits of fiber, but that's for another newsletter.

> For now, just know: Carbs with a high fiber content are

> generally considered the " good carbs. " )

>

> *Eat fruits and vegetables.*

> Most Fresh Fruits and vegetables fall into

> the " good carb " category. Fruits such as

> apricots, avocados, dates, grapes, and

> melons are excellent choices. For Veggies,

> dark leafy greens are best. And don't forget your legumes: garbanzo beans,

> pinto beans, and peas are all weight-loss-friendly foods.

>

> *Get your rest.*

> No matter how well you eat and how much you exercise,

> your body will shut down without sifficient amounts of sleep.

> If you want to read more about how sleep affects the body,

> click

here<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDN\

SRQMlAxkGShkmWC_soty8Ag2rqalwQ98kIcKNvO-UsyIyJMRy0TsEq-U4OdRpKv2CvTpJ18PBTRth_oy\

GENfLs9Ctxlw9Hy6TXfIYEHBFQcFoQWDPDg6qFg8trNv45jSyeNyaZj3MdU3W-NydFtNn7ikoAZ7Isl7\

WdNiuYQZ_XeE8KdzOUFu0c_TBLN-Yihfrdv79k=>.

> Take up yoga or mediation to enhance relaxation, reduce stress, regain

> composure, and help build up your

> energy for the next point below...

>

> *Increase the Burn Rate.*

> Since carbs are a source of instant energy, it is important to

> use that energy on a daily basis. Otherwise the unused energy

> will eventually convert to fat. Cardio workouts help keep the body's

> circulatory system in tip-top shape, and also enhance

> your body's natural fat-burning capabilities. For a carb-busting cardio

workout

> that you'll love, try my

> Fat Burning DVD Collection <#132d95f03f6b1d77_FBC>.

>

> *A Carb Cutter's Cheat Sheet*

>

> *Here are a few carb-count examples of some typical foods:*

>

> 1 Slice of whole wheat bread: 13-16 g/slice

> 1 can of soda: 35.6 g

> 1 slice of chocolate cake: 35 g

> Gatorade: 15.2 g per serving

> Mocha Frappucino: 44 g

> Cinnamon Raisin Bagel: 65.1 g

> 1/2 cup of All Bran Cereal: 23.5 g

> 8 oz. Low-fat Blueberry Yogurt: 48 g

>

> For comparison, here are some carbs that are combined

> with a little more fiber, which helps you digest them more slowly, and

> doesn't create that unfavorable blood sugar spike (whiich leads to weight

> gain) caused by other carbs:

>

> 1/2 cup of Oatmeal: 12 g (2g of fiber)

> 1 small Banana: 23.1 g (2.6g of fiber)

> 1 medium Apple: 19 g (1.7g of fiber)

> 8 Asparagus Spears: 5.2 g (2.4g of fiber)

> 1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

> 1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

>

> * *

>

> *[image: FBC]Start Moving and Burn Calories*

>

> * *

>

> Remember, exercise is a great way to keep your carbs in

>

> check. Use up the energy that you receive from carbs with

>

> my Fat Burning DVD Collection:

>

> *Fat Burning Pilates*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1aPPbJ\

ne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTkiga\

wRo63nWY8Fo-h09R6QvTg39e>

> *

>

> *Maximize your *

>

> *weight-loss potential!*

>

> * *

>

> *Discover a leaner, *

>

> *stronger, healthier body...*

>

> *A Pilates Body!*

>

> * *

>

> *20-min Fat Burning Workout*

>

> *10-min Upper Body Pilates*

>

> *10-min Lower Body Pilates*

>

> * *

>

> * Only

$12.73<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

DNSRQMlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1\

aPPbJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzB\

TkigawRo63nWY8Fo-h09R6QvTg39e>

> ** *

>

> * *

>

> * *

>

> *Fat Burning Classics*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlBnbr4eWvr3XsxaMiodsTnBzZ42f-DJ82lMqwZNbcUaZ7jc1PYBUNRzLUcwzs7bZvc4JIewAK9VK3e5\

07tuvAzBdGSqD1lYlYWMpsm9aXi2KUc4bKNsVK2Df9_yfIuksQgl2V_tSBxNfnEDSFNxtz9ry7qKvwpc\

Z_r3N7rGkz8fjyPkMJgarJb8>

> *

>

> *No matter what hair, *

>

> *clothes, or style...*

>

> * *

>

> *Use the *

>

> *timeless and effective workouts that have *

>

> *been popular for years*

>

> * *

>

> *Includes:*

>

> *Body Basics*

>

> *Winning Workout*

>

> *Fat Burning Workout*

>

> * ** *

>

> *Only

$11.03<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

DNSRQMlBnbr4eWvr3XsxaMiodsTnBzZ42f-DJ82lMqwZNbcUaZ7jc1PYBUNRzLUcwzs7bZvc4JIewAK9\

VK3e507tuvAzBdGSqD1lYlYWMpsm9aXi2KUc4bKNsVK2Df9_yfIuksQgl2V_tSBxNfnEDSFNxtz9ry7q\

KvwpcZ_r3N7rGkz8fjyPkMJgarJb8>

> *

>

> * *

>

> * *

>

> *Build Muscle, Shrink Fat*

>

*<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQ\

MlBX4LBd5P0rioIc2tUiccTTPohTI405rHZGEccCdUCQNqbRa4HOr8CZ_oDUQg8fOdsnI1tdBZy1ctaE\

0D_tbXptKBmdTukv2A3kgqyU6f2mFbt9WxeBdVDEiGBEKrTnfpe1XfMy2coF81quUuWm_gSOQ12EHxVf\

8tce5u0mYJIhSXAY6cHwFqeq>

> *

>

> * Take fat burning to *

>

> *the next level*

>

> * *

>

> *An Ultimate Total Body Sculpting Workout*

>

> * *

>

> *30-min Ultimate Sculpt*

>

> *10-min Core Conditioning*

>

> *10-min Replenish*

>

> *12-min Bonus Challenge*

>

> * *

>

> *Only

$12.73<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7a\

DNSRQMlBX4LBd5P0rioIc2tUiccTTPohTI405rHZGEccCdUCQNqbRa4HOr8CZ_oDUQg8fOdsnI1tdBZy\

1ctaE0D_tbXptKBmdTukv2A3kgqyU6f2mFbt9WxeBdVDEiGBEKrTnfpe1XfMy2coF81quUuWm_gSOQ12\

EHxVf8tce5u0mYJIhSXAY6cHwFqeq>

> *

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> Normally, It would cost you $36.49 for all 3...

>

> Order them all TODAY for only

>

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> *Use Coupon Code*

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>

> *expires 10/21/11*

>

> * *

>

> *Start

Now<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNS\

RQMlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1aPP\

bJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTki\

gawRo63nWY8Fo-h09R6QvTg39e>

> *

>

> Forward

email<http://ui.constantcontact.com/sa/fwtf.jsp?llr=t9ghorcab & m=1102244453203 & ea\

=vciera%40gmail.com & a=1107974601467>

>

<http://visitor.constantcontact.com/do?p=un & mse=001Mro14wcDZcBSkaL0tCqmT6EMg-LB9\

SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab>

> <http://www.constantcontact.com/index.jsp?cc=TEM_News_211>

> This email was sent to vciera@... by jeff@... |

> Update Profile/Email

>

Address<http://visitor.constantcontact.com/do?p=oo & mse=001Mro14wcDZcBSkaL0tCqmT6\

EMg-LB9SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab>

> | Instant removal with

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SafeUnsubscribe<http://visitor.constantcontact.com/do?p=un & mse=001Mro14wcDZcBSka\

L0tCqmT6EMg-LB9SA0Ru4H85NEudg%3D & t=001uW26VsiS0d5Phlp7o1PKcQ%3D%3D & llr=t9ghorcab\

>™

> | Privacy Policy <http://ui.constantcontact.com/roving/CCPrivacyPolicy.jsp>.

> Kathy Lifestyles | 12424 Wilshire Blvd. | Suite 1150 | Los Angeles |

> CA | 90025

>

October 6, 2011

Just FYI......the minimum carbs required to fuel the brain and red blood cell production is 120 g per day. I consume between 500 and 600 grams of carbs a day and lose weight without any problem. With heavy weight training, you actually increase the ability of the muscles to store glycogen because that is the primary source of fuel for weight training, so you can eat more and not gain fat. ;-)TonyaVennitta & lt;vciera@... & gt; wrote: Carbs are so yummy :)VennittaÂ Yep, noel would say the same thing.Â He wants me at 150 per day but I do quite a bit of cardio..Â and seldom make this goal :/Â This might be helpful. Don't know about anyone else but I'll bet you my carb count is too highVennitta---------- Forwarded message ----------Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...Â Â Â The Secret to Eating CarbsÂ Â Â What's so bad about carbs?By now we're all well aware of the low-carb diet craze,Â and many have tried to skip the bread from time to time,Â often with mixed results. Most of us are still left asking:Â What exactly is all the fuss about?Â When you munch on a muffin or take a swig of Gatorade,Â here's what happens to the carbs that you just put in yourÂ mouth: they're converted into glucose, which isÂ essentiallyÂ the body's energy. The problem is that there'sÂ only so much glucose that you actually need. The rest is converted intoÂ glycogen and stored in the liver and in your muscles. When glycogen storage reaches fullÂ capacity, allÂ the extra carbsÂ are converted into fat.Â How Much is Too Much?When it comes to carbs, there's a range, depending onÂ several factors. First and most importantly, how much timeÂ you're putting in on a treadmill or at the gym is crucial. AnÂ elite athlete needs more carbs to fuel her lifetstyle thanÂ someone who spends most of her day sitting at a computer.Â Here's a ballpark range of what's appropriate, safe andÂ effective, depending on your level of activity:0-50g Carbs Per Day:Â If you're trying to lose a lot of waterÂ weight in a couple days,Â cut your carbs below 50/day. ThisÂ isn't easy to do, and veryÂ restrictive, but any professionalÂ model or bodybuilder knowsÂ it's the fastest way to lean outÂ in a short amount of time.Â This is when your body goes into ketosis, a metabolic stateÂ where you're burning your own fatÂ as a main source of energy.Â But ketosis doesn't come withoutÂ its risks - so talk to yourÂ doctor before making any majorÂ changes in your diet.50-100g Carbs Per Day:Â If you're staying in this range, chancesÂ are good that you'llÂ achieve healthy weight loss.Â I like the way my friend Mark Cisson (creator of the popularÂ blogÂ Mark's Daily Apple) describes this range: " The primalÂ sweet spot for effortless weight loss. " Â 150-300g Carbs Per Day:Â Even though this isÂ representsÂ theÂ low end of a typicalÂ American's daily carb intake, the truthÂ is that this numberÂ can lead to gradual weight gainÂ (depending on the types ofÂ carbsÂ you're eating, and yourÂ activity level).Over 300g Carbs Per Day:Â If you're eating in this range, you're almost guaranteed to experience continuous weight gain.Â Mark aptly describesÂ this as " The Danger Zone. " Â Â Â Carb Cutting For DummiesÂ Â Since carb-stuffing is nearly endemic to our nature, hereÂ are some suggestions for cutting back:Â Read labels and find fiber.The carbohydrate count of the food you eat is usually rightÂ there in plain black lettering. If it contains over 30 grams inÂ a small serving, with little to no fiber content, you mightÂ wantÂ to try a healthier option. Remember, the higher thatÂ fiberÂ count is within those carbs, the better. (I could go onÂ about the benefits of fiber, but that's for another newsletter.Â For now, just know: Carbs with a high fiber content areÂ generally considered the " good carbs. " )Â Â Eat fruits and vegetables.Most Fresh Fruits and vegetables fall intoÂ the " good carb " category.Â Fruits such asÂ apricots, avocados, dates, grapes,Â andÂ melons are excellent choices. For Veggies,Â dark leafyÂ greensÂ are best. And don't forgetÂ your legumes:Â garbanzo beans,Â pinto beans,Â and peas are allÂ weight-loss-friendly foods.Â Get your rest.No matter how well you eat and how much you exercise,Â your body will shut down without sifficient amounts of sleep.Â If you want to read more about how sleep affects the body,click here. Take up yoga or mediation to enhanceÂ relaxation, reduce stress, regain composure, and help buildÂ up yourÂ energy for the next point below...Increase the Burn Rate.Since carbs are a source of instant energy, it is important toÂ use that energy on a daily basis. Otherwise theÂ unusedÂ energyÂ will eventually convert to fat. Cardio workouts helpÂ keep the body's circulatory system inÂ tip-topÂ shape, and also enhanceÂ your body's natural fat-burningÂ capabilities. For aÂ carb-bustingÂ cardioÂ workout that you'll love, try myÂ Fat Burning DVD Collection.Â Â A Carb Cutter's Cheat SheetÂ Here are a few carb-count examples of some typical foods:Â 1 Slice of whole wheat bread: Â Â Â Â Â 13-16 g/slice1 can of soda: Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 35.6 g1 slice of chocolate cake: Â Â Â Â Â Â Â Â 35 gÂ Gatorade: Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 15.2 g per servingMocha Frappucino: Â Â Â Â Â Â Â Â Â Â Â Â Â 44 gCinnamon Raisin Bagel: Â Â Â Â Â Â Â Â Â Â 65.1 g1/2 cup of All Bran Cereal: Â Â Â Â Â Â Â Â 23.5 g8 oz. Low-fat Blueberry Yogurt: Â Â Â Â 48 gÂ For comparison, here are some carbs that are combinedÂ with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:Â 1/2 cup of Oatmeal: Â Â Â Â Â Â Â Â Â Â Â Â 12 g (2g of fiber)1 small Banana: Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 23.1 g (2.6g of fiber)1 medium Apple: Â Â Â Â Â Â Â Â Â Â Â Â Â Â 19 g (1.7g of fiber)8 Asparagus Spears: Â Â Â Â Â Â Â Â Â Â Â Â 5.2 g (2.4g of fiber)1/2 cup of Romaine Lettuce: Â Â Â Â Â Â 0.7 g (.5g of fiber)1/2 cup of Steamed Kale: Â Â Â Â Â Â Â Â 3.6 g (1.3g of fiber)Â Â Â Â Start Moving and Burn CaloriesÂ Remember, exercise is a great way to keep your carbs inÂ check.Â Use up the energy that you receive from carbs withÂ myÂ Fat Burning DVD Collection:Â Fat Burning PilatesMaximize yourÂ weight-loss potential!Â Discover a leaner,Â stronger, healthier body...A Pilates Body!Â 20-min Fat Burning Workout10-min Upper Body Pilates10-min Lower Body PilatesÂ Â Only $12.73Â Â Â Fat Burning ClassicsNo matter what hair,Â clothes, or style...Â Use theÂ timeless and effective workouts that haveÂ been popular for yearsÂ Includes:Body BasicsWinning WorkoutFat Burning WorkoutÂ Â Only $11.03Â Â Build Muscle, Shrink Fat Â Â Take fat burning toÂ the next levelÂ An Ultimate Total Body Sculpting WorkoutÂ 30-min Ultimate Sculpt10-min Core Conditioning10-min Replenish12-min Bonus ChallengeÂ Only $12.73Â Â Normally, It would cost you $36.49 for all 3...Â Order them all TODAY for onlyÂ $24.99Â Use Coupon CodeCARBexpires 10/21/11Â Start NowÂ Forward emailThis email was sent to vciera@... by jeff@... | Â Update Profile/Email Address | Instant removal with SafeUnsubscribeâ„¢ | Privacy Policy.Kathy Lifestyles | 12424 Wilshire Blvd. | Suite 1150 | Los Angeles | CA | 90025

October 6, 2011

Oh no! This is a rare time where enabling was not my intent :)Vennitta

OOoooo... sounds like enabling, too. Kathy is one of my favorite instructors.

Indyrose

>

> This might be helpful. Don't know about anyone else but I'll bet you my carb

> count is too high

>

> Vennitta

>

> ---------- Forwarded message ----------

>

> Date: Thu, Oct 6, 2011 at 9:14 AM

> Subject: Why Carbs Are a Killer

> To: vciera@...

>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=1 & r=1>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=3 & r=1><http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=4 & r=1>

> <http://s.rs6.net/t?e=ZZ7V5FG7zYg & c=5 & r=1>

> <http://myemail.constantcontact.com/Why-Carbs-Are-a-Killer.html?soid=1102244453203 & aid=ZZ7V5FG7zYg#fblike>

>

> [image: LOGO - KS Lionsgate]

> * *

> *The Secret to Eating Carbs*

>

> *What's so bad about carbs?*

>

> By now we're all well aware of the low-carb diet craze,

> and many have tried to skip the bread from time to time,

> often with mixed results. Most of us are still left asking:

> What exactly is all the fuss about?

>

> When you munch on a muffin or take a swig of Gatorade,

> here's what happens to the carbs that you just put in your

> mouth: they're converted into glucose, which is essentially

> the body's energy. The problem is that there's only so much glucose that you

> actually need. The rest is converted into

> glycogen and stored in the liver and in your muscles. When glycogen storage

> reaches full capacity, all the extra carbs

> are converted into fat.

>

> *How Much is Too Much?*

> When it comes to carbs, there's a range, depending on

> several factors. First and most importantly, how much time

> you're putting in on a treadmill or at the gym is crucial. An

> elite athlete needs more carbs to fuel her lifetstyle than

> someone who spends most of her day sitting at a computer.

> Here's a ballpark range of what's appropriate, safe and

> effective, depending on your level of activity:

>

> *0-50g Carbs Per Day:*

> If you're trying to lose a lot of water weight in a couple days,

> cut your carbs below 50/day. This isn't easy to do, and very

> restrictive, but any professional model or bodybuilder knows

> it's the fastest way to lean out in a short amount of time.

> This is when your body goes into ketosis, a metabolic state

> where you're burning your own fat as a main source of energy.

> But ketosis doesn't come without its risks - so talk to your

> doctor before making any major changes in your diet.

>

> *50-100g Carbs Per Day: *

> If you're staying in this range, chances are good that you'll

> achieve healthy weight loss.

>

> I like the way my friend Mark Cisson (creator of the popular

> blog Mark's Daily

> Apple<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQMlCTAdwEt0BeoWhfXa4Yoksrt2gpW6lnI8oQPe-_QyyMzAi6RBbuhIjZ6MHkCVGsDdh8XjuUmGATs9hoEm0Hw-3griLCLVq-HmRmALefkm3y-R0I7ID0JXH0>)

> describes this range: " The primal

> sweet spot for effortless weight loss. "

>

> *150-300g Carbs Per Day: *

> Even though this is represents the low end of a typical

> American's daily carb intake, the truth is that this number

> can lead to gradual weight gain (depending on the types of

> carbs you're eating, and your activity level).

>

> *Over 300g Carbs Per Day:*

> If you're eating in this range, you're almost guaranteed to experience

> continuous weight gain. Mark aptly describes

> this as " The Danger Zone. "

>

> *Carb Cutting For Dummies** *

>

> Since carb-stuffing is nearly endemic to our nature, here

> are some suggestions for cutting back:

>

> *Read labels and find fiber.*

> The carbohydrate count of the food you eat is usually right

> there in plain black lettering. If it contains over 30 grams in

> a small serving, with little to no fiber content, you might

> want to try a healthier option. Remember, the higher that

> fiber count is within those carbs, the better. (I could go on

> about the benefits of fiber, but that's for another newsletter.

> For now, just know: Carbs with a high fiber content are

> generally considered the " good carbs. " )

>

> *Eat fruits and vegetables.*

> Most Fresh Fruits and vegetables fall into

> the " good carb " category. Fruits such as

> apricots, avocados, dates, grapes, and

> melons are excellent choices. For Veggies,

> dark leafy greens are best. And don't forget your legumes: garbanzo beans,

> pinto beans, and peas are all weight-loss-friendly foods.

>

> *Get your rest.*

> No matter how well you eat and how much you exercise,

> your body will shut down without sifficient amounts of sleep.

> If you want to read more about how sleep affects the body,

> click here<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQMlAxkGShkmWC_soty8Ag2rqalwQ98kIcKNvO-UsyIyJMRy0TsEq-U4OdRpKv2CvTpJ18PBTRth_oyGENfLs9Ctxlw9Hy6TXfIYEHBFQcFoQWDPDg6qFg8trNv45jSyeNyaZj3MdU3W-NydFtNn7ikoAZ7Isl7WdNiuYQZ_XeE8KdzOUFu0c_TBLN-Yihfrdv79k=>.

> Take up yoga or mediation to enhance relaxation, reduce stress, regain

> composure, and help build up your

> energy for the next point below...

>

> *Increase the Burn Rate.*

> Since carbs are a source of instant energy, it is important to

> use that energy on a daily basis. Otherwise the unused energy

> will eventually convert to fat. Cardio workouts help keep the body's

> circulatory system in tip-top shape, and also enhance

> your body's natural fat-burning capabilities. For a carb-busting cardio workout

> that you'll love, try my

> Fat Burning DVD Collection <#132d95f03f6b1d77_FBC>.

>

> *A Carb Cutter's Cheat Sheet*

>

> *Here are a few carb-count examples of some typical foods:*

>

> 1 Slice of whole wheat bread: 13-16 g/slice

> 1 can of soda: 35.6 g

> 1 slice of chocolate cake: 35 g

> Gatorade: 15.2 g per serving

> Mocha Frappucino: 44 g

> Cinnamon Raisin Bagel: 65.1 g

> 1/2 cup of All Bran Cereal: 23.5 g

> 8 oz. Low-fat Blueberry Yogurt: 48 g

>

> For comparison, here are some carbs that are combined

> with a little more fiber, which helps you digest them more slowly, and

> doesn't create that unfavorable blood sugar spike (whiich leads to weight

> gain) caused by other carbs:

>

> 1/2 cup of Oatmeal: 12 g (2g of fiber)

> 1 small Banana: 23.1 g (2.6g of fiber)

> 1 medium Apple: 19 g (1.7g of fiber)

> 8 Asparagus Spears: 5.2 g (2.4g of fiber)

> 1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

> 1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

>

> * *

>

> *[image: FBC]Start Moving and Burn Calories*

>

> * *

>

> Remember, exercise is a great way to keep your carbs in

>

> check. Use up the energy that you receive from carbs with

>

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> *Fat Burning Pilates*

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> *<http://r20.rs6.net/tn.jsp?llr=t9ghorcab & et=1107974601467 & s=38782 & e=001v7aDNSRQMlCMW8W0qNWZJ_aZ8NLFQXhR4-eYfQ5pHsqChKsuKMcGxw4rEpepC7yDZJydytidA6r9wKQ6dQ1aPPbJne2XiAwo1AW310iANuBO9Z2yEgN7oEgoF-vTs9jDkNcUqS1bCzw-3zHMk79ORWbghmLwnGkMqzBTkigawRo63nWY8Fo-h09R6QvTg39e>

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> *Maximize your *

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> *Discover a leaner, *

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> *A Pilates Body!*

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> *10-min Lower Body Pilates*

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> *clothes, or style...*

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October 7, 2011

> This might be helpful. Don't know about anyone else but I'll bet you my carb> count is too high

Oh wow, I know mine is. I take in around 215-230 a day. According to that article that is way too much. Carbs are so hard to control since their in EVERYTHING, even fruit and veggies. I couldn't imagine only taking in like 100. I'd starve for sure.

~

October 7, 2011

laura,

you are very careful about your carbs--i'm sure averaged out at the end of the

week the number would be pretty close to noel's ideal intake of carbs.

stacey

October 7, 2011

laura,

you are very careful about your carbs--i'm sure averaged out at the end of the

week the number would be pretty close to noel's ideal intake of carbs.

stacey

October 7, 2011

last week when i was taking a rest from strength training--i did my classes

which for the most part are almost all cardio...i had carb cravings the whole

week. led me to believe that is why some people who are trying to lose weight

and just do cardio don't lose as fast or gain weight. don't crave carbs when i

strength train.

stacey

October 7, 2011

I seem to crave them all the time no matter what, but then I'm hungry all the time anyway.**----- Reply message -----To: <exercisevideos >Subject: Fwd: Why Carbs Are a KillerDate: Fri, Oct 7, 2011 8:36 am last week when i was taking a rest from strength training--i did my classes which for the most part are almost all cardio...i had carb cravings the whole week. led me to believe that is why some people who are trying to lose weight and just do cardio don't lose as fast or gain weight. don't crave carbs when i strength train.stacey

October 7, 2011

I seem to crave them all the time no matter what, but then I'm hungry all the time anyway.**----- Reply message -----To: <exercisevideos >Subject: Fwd: Why Carbs Are a KillerDate: Fri, Oct 7, 2011 8:36 am last week when i was taking a rest from strength training--i did my classes which for the most part are almost all cardio...i had carb cravings the whole week. led me to believe that is why some people who are trying to lose weight and just do cardio don't lose as fast or gain weight. don't crave carbs when i strength train.stacey

October 7, 2011

Interesting, but like , I crave carbs all the time!!! I never crave protein! I sometimes crave fats - like peanut butter or nuts, but mostly it is carbs!!Donna

Subject: Re: Fwd: Why Carbs Are a KillerTo: exercisevideos Date: Friday, October 7, 2011, 8:36 AM

last week when i was taking a rest from strength training--i did my classes which for the most part are almost all cardio...i had carb cravings the whole week. led me to believe that is why some people who are trying to lose weight and just do cardio don't lose as fast or gain weight. don't crave carbs when i strength train.stacey

October 7, 2011

Interesting, but like , I crave carbs all the time!!! I never crave protein! I sometimes crave fats - like peanut butter or nuts, but mostly it is carbs!!Donna

Subject: Re: Fwd: Why Carbs Are a KillerTo: exercisevideos Date: Friday, October 7, 2011, 8:36 AM

last week when i was taking a rest from strength training--i did my classes which for the most part are almost all cardio...i had carb cravings the whole week. led me to believe that is why some people who are trying to lose weight and just do cardio don't lose as fast or gain weight. don't crave carbs when i strength train.stacey

October 7, 2011

Tonya,

I'm the same way - I eat a lot of carbs, never really counted - but I'm sure a lot - and I also don't have problems w/ losing or gaining weight from them. I think we're all different in what our body works with. Me, I seldom crave protein!Donna

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too high

Vennitta

---------- Forwarded message ----------Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: "The primal

sweet spot for effortless weight loss."

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as "The Danger Zone."

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the "good carbs.")

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the "good carb" category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

the next level

An Ultimate Total Body Sculpting Workout

30-min Ultimate Sculpt

10-min Core Conditioning

10-min Replenish

12-min Bonus Challenge

Only $12.73

Normally, It would cost you $36.49 for all 3...

Order them all TODAY for only

$24.99

Use Coupon Code

CARB

expires 10/21/11

Start Now

Forward email

This email was sent to vciera@... by jeff@... |

Update Profile/Email Address | Instant removal with SafeUnsubscribeâ„¢ | Privacy Policy.

October 7, 2011

And you too look lovely, Donna, and work out daily - every body works differently, these are just general guidelines Me - I need to lose 30-40 lbs so I should be taking in fewer carbs. It's so hard! I have to measure out 1/2 cup of rice - but could easily eat 2 cups worth!

Interesting, but like , I crave carbs all the time!!! I never crave protein! I sometimes crave fats - like peanut butter or nuts, but mostly it is carbs!!

Donna

Subject: Re: Fwd: Why Carbs Are a Killer

To: exercisevideos Date: Friday, October 7, 2011, 8:36 AM

last week when i was taking a rest from strength training--i did my classes which for the most part are almost all cardio...i had carb cravings the whole week. led me to believe that is why some people who are trying to lose weight and just do cardio don't lose as fast or gain weight. don't crave carbs when i strength train.

stacey

October 7, 2011

i am a carb sensitive person. as a gestational diabetic and someone who has a

pretty good chance of getting type 2 diabetes...

stacey

October 7, 2011

i am a carb sensitive person. as a gestational diabetic and someone who has a

pretty good chance of getting type 2 diabetes...

stacey

October 7, 2011

i am a carb sensitive person. as a gestational diabetic and someone who has a

pretty good chance of getting type 2 diabetes...

stacey

October 7, 2011

I eat very little protein and tons of carbs every day. I am a carboholic, love em, love em, gotta have em. LOL.

To: exercisevideos From: donna112520@...Date: Fri, 7 Oct 2011 09:10:31 -0700Subject: Re: Fwd: Why Carbs Are a Killer

Interesting, but like , I crave carbs all the time!!! I never crave protein! I sometimes crave fats - like peanut butter or nuts, but mostly it is carbs!!Donna

Subject: Re: Fwd: Why Carbs Are a KillerTo: exercisevideos Date: Friday, October 7, 2011, 8:36 AM

last week when i was taking a rest from strength training--i did my classes which for the most part are almost all cardio...i had carb cravings the whole week. led me to believe that is why some people who are trying to lose weight and just do cardio don't lose as fast or gain weight. don't crave carbs when i strength train.stacey

October 9, 2011

I used to crave spaghetti but when I cut back on drinking diet coke that craving went away. I want to cut back on diet coke to about 1 coke a week....I did great this week..but it was easy when I'm not hungry at all and trying to drink more water. Once in a while I crave peanut butter...which is fine if I put it on a celery stalk! Jen

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too high

Vennitta

---------- Forwarded message ----------Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: "The primal

sweet spot for effortless weight loss."

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as "The Danger Zone."

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the "good carbs.")

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the "good carb" category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

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October 9, 2011

I used to crave spaghetti but when I cut back on drinking diet coke that craving went away. I want to cut back on diet coke to about 1 coke a week....I did great this week..but it was easy when I'm not hungry at all and trying to drink more water. Once in a while I crave peanut butter...which is fine if I put it on a celery stalk! Jen

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too high

Vennitta

---------- Forwarded message ----------Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: "The primal

sweet spot for effortless weight loss."

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as "The Danger Zone."

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the "good carbs.")

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the "good carb" category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

the next level

An Ultimate Total Body Sculpting Workout

30-min Ultimate Sculpt

10-min Core Conditioning

10-min Replenish

12-min Bonus Challenge

Only $12.73

Normally, It would cost you $36.49 for all 3...

Order them all TODAY for only

$24.99

Use Coupon Code

CARB

expires 10/21/11

Start Now

Forward email

This email was sent to vciera@... by jeff@... |

Update Profile/Email Address | Instant removal with SafeUnsubscribeâ„¢ | Privacy Policy.

October 9, 2011

Good for you for cutting back on the diet coke. I think it's true that it messes with cravings.

I used to crave spaghetti but when I cut back on drinking diet coke that craving went away. I want to cut back on diet coke to about 1 coke a week....I did great this week..but it was easy when I'm not hungry at all and trying to drink more water.

Once in a while I crave peanut butter...which is fine if I put it on a celery stalk! Jen

This might be helpful. Don't know about anyone else but I'll bet you my carb count is too high

Vennitta

---------- Forwarded message ----------

Date: Thu, Oct 6, 2011 at 9:14 AMSubject: Why Carbs Are a KillerTo: vciera@...

The Secret to Eating Carbs

What's so bad about carbs?

By now we're all well aware of the low-carb diet craze,

and many have tried to skip the bread from time to time,

often with mixed results. Most of us are still left asking:

What exactly is all the fuss about?

When you munch on a muffin or take a swig of Gatorade,

here's what happens to the carbs that you just put in your

mouth: they're converted into glucose, which is essentially

the body's energy. The problem is that there's only so much glucose that you actually need. The rest is converted into

glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs

are converted into fat.

How Much is Too Much?

When it comes to carbs, there's a range, depending on

several factors. First and most importantly, how much time

you're putting in on a treadmill or at the gym is crucial. An

elite athlete needs more carbs to fuel her lifetstyle than

someone who spends most of her day sitting at a computer.

Here's a ballpark range of what's appropriate, safe and

effective, depending on your level of activity:

0-50g Carbs Per Day:

If you're trying to lose a lot of water weight in a couple days,

cut your carbs below 50/day. This isn't easy to do, and very

restrictive, but any professional model or bodybuilder knows

it's the fastest way to lean out in a short amount of time.

This is when your body goes into ketosis, a metabolic state

where you're burning your own fat as a main source of energy.

But ketosis doesn't come without its risks - so talk to your

doctor before making any major changes in your diet.

50-100g Carbs Per Day:

If you're staying in this range, chances are good that you'll

achieve healthy weight loss.

I like the way my friend Mark Cisson (creator of the popular

blog Mark's Daily Apple) describes this range: " The primal

sweet spot for effortless weight loss. "

150-300g Carbs Per Day:

Even though this is represents the low end of a typical

American's daily carb intake, the truth is that this number

can lead to gradual weight gain (depending on the types of

carbs you're eating, and your activity level).

Over 300g Carbs Per Day:

If you're eating in this range, you're almost guaranteed to experience continuous weight gain. Mark aptly describes

this as " The Danger Zone. "

Carb Cutting For Dummies

Since carb-stuffing is nearly endemic to our nature, here

are some suggestions for cutting back:

Read labels and find fiber.

The carbohydrate count of the food you eat is usually right

there in plain black lettering. If it contains over 30 grams in

a small serving, with little to no fiber content, you might

want to try a healthier option. Remember, the higher that

fiber count is within those carbs, the better. (I could go on

about the benefits of fiber, but that's for another newsletter.

For now, just know: Carbs with a high fiber content are

generally considered the " good carbs. " )

Eat fruits and vegetables.

Most Fresh Fruits and vegetables fall into

the " good carb " category. Fruits such as

apricots, avocados, dates, grapes, and

melons are excellent choices. For Veggies,

dark leafy greens are best. And don't forget your legumes: garbanzo beans,

pinto beans, and peas are all weight-loss-friendly foods.

Get your rest.

No matter how well you eat and how much you exercise,

your body will shut down without sifficient amounts of sleep.

If you want to read more about how sleep affects the body,

click here. Take up yoga or mediation to enhance relaxation, reduce stress, regain composure, and help build up your

energy for the next point below...

Increase the Burn Rate.

Since carbs are a source of instant energy, it is important to

use that energy on a daily basis. Otherwise the unused energy

will eventually convert to fat. Cardio workouts help keep the body's circulatory system in tip-top shape, and also enhance

your body's natural fat-burning capabilities. For a carb-busting cardio workout that you'll love, try my

Fat Burning DVD Collection.

A Carb Cutter's Cheat Sheet

Here are a few carb-count examples of some typical foods:

1 Slice of whole wheat bread: 13-16 g/slice

1 can of soda: 35.6 g

1 slice of chocolate cake: 35 g

Gatorade: 15.2 g per serving

Mocha Frappucino: 44 g

Cinnamon Raisin Bagel: 65.1 g

1/2 cup of All Bran Cereal: 23.5 g

8 oz. Low-fat Blueberry Yogurt: 48 g

For comparison, here are some carbs that are combined

with a little more fiber, which helps you digest them more slowly, and doesn't create that unfavorable blood sugar spike (whiich leads to weight gain) caused by other carbs:

1/2 cup of Oatmeal: 12 g (2g of fiber)

1 small Banana: 23.1 g (2.6g of fiber)

1 medium Apple: 19 g (1.7g of fiber)

8 Asparagus Spears: 5.2 g (2.4g of fiber)

1/2 cup of Romaine Lettuce: 0.7 g (.5g of fiber)

1/2 cup of Steamed Kale: 3.6 g (1.3g of fiber)

Start Moving and Burn Calories

Remember, exercise is a great way to keep your carbs in

check. Use up the energy that you receive from carbs with

my Fat Burning DVD Collection:

Fat Burning Pilates

Maximize your

weight-loss potential!

Discover a leaner,

stronger, healthier body...

A Pilates Body!

20-min Fat Burning Workout

10-min Upper Body Pilates

10-min Lower Body Pilates

Only $12.73

Fat Burning Classics

No matter what hair,

clothes, or style...

Use the

timeless and effective workouts that have

been popular for years

Includes:

Body Basics

Winning Workout

Fat Burning Workout

Only $11.03

Build Muscle, Shrink Fat

Take fat burning to

the next level

An Ultimate Total Body Sculpting Workout

30-min Ultimate Sculpt

10-min Core Conditioning

10-min Replenish

12-min Bonus Challenge

Only $12.73

Normally, It would cost you $36.49 for all 3...

Order them all TODAY for only

$24.99

Use Coupon Code

CARB

expires 10/21/11

Start Now

Forward email

This email was sent to vciera@... by jeff@... |

Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy.

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