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healthy foodDo you find it a challenge to keep your weight from going up and down like a roller coaster?  Creating some goals, developing some good habits, the choices of food that you make can make a difference. It’s been over three years that I am on a health and wellness journey creating change. I started by choosing one unhealthy food at a time to let go of and choose foods, fuel that uplift energy in a positive way.

If you were able to lose some weight and change your lifestyle to taking care of yourself, what would this mean to you?   If you had more peace, passion, joy and energy each and every day how would that make you feel? Remember when you take care of yourself, you are able to take care of others.

To enhance my new lifestyle, I continuing to learn more about nutrition, My first book that I used, was recommended by my first coach Gena Livings www.genalivings.com was the “Formula”. This taught me how important it is to balance your carbohydrates, protein and fats proportionally: 40% Carbohydrate 30 Protein and 30% Fat. Learning that balanced eating habits was important I combined the use of my Arbonne weight loss products which can be found at www.bgortler.myarbonne.com specifically the protein shakes to start my day with a healthy breakfast, I have lost over 70 pounds reaching my goal weight.

Since hitting my goal weight in May of 2012 after three years, it has been challenging to continue to make good choices about food.  However with my strong mindset, and with the support of my trainer for over two years, Pat Barone, America’s Weight Loss Catalyst, the permanent weight loss coach http://patbarone.com  I know I can will keep my weight off as well as lose more slowly, steadily, permanently the healthy way.

Now lets dive right into some healthy nutrition. Carbohydrates supply energy to the body and provide energy to the brain, but so many people choose the bad ones and some avoid all together.

Carbohydrates are found in virtually all in plant foods.

Fruits, vegetables, grains, legumes, (beans), rice, pasta and bread consist primarily of carbohydrates. Also sugary foods such as ice cream, cookies, cakes, candies chips, pretzels, popcorn, soda pop and juice to name some. No matter what form, simple or complex, all carbohydrates convert into the same thing, blood sugar commonly called glucose. If you eat mostly carbohydrates your glucose will rise. Elevated insulin levels forces your body to burn glucose for energy instead of stored body fat. Elevated insulated levels convert excess carbohydrates into fat.

Carbohydrates, or “carbs”, are an essential part to what we eat.  We need them to live and they are in almost everything we eat. They can be found in all fruits, all vegetables, all grains, and some dairy products. Most processed foods which are not healthy for you are loaded with carbs.

Start by noticing what simple, carbohydrates complex carbohydrates and proteins that you are eating.  Notice which ones you like and some new ones that are beneficial to you, healthy and raise your energy level after you eat. There are many carbohydrates that are healthy for you – plant foods- whole grains, vegetables, legumes and fruits. Carbohydrates are made of sugar molecules.

Simple carbohydrates are simple sugars with a chemical structure that is composed of one or two sugars. There are two types of simple carbohydrates: monosaccharides and disaccharides. They are refined sugars (stripped of all good qualities during processing) that have little nutritional value to the body.  Simple carbohydrates are a fast source of energy. digested by the body quicker, because they have a very simple chemical structure. Simple carbohydrates like glucose, fructose (fruit sugar) and sucrose (table sugar) need almost no digesting. They can enter the bloodstream immediately and therefore

Simple carbohydrates include table sugar, products that have white flour, honey, milk, yogurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals. Eating simple carbohydrates such as foods like cakes, cookies, crackers, white flour, white bread and white rice are not healthy carbs to eat.  It is a good idea if you are Diabetic to stay away because the sugar is quickly absorbed into the bloodstream and rapidly raises blood sugar levels.

Complex Carbohydrates = starches and fibers. Complex carbohydrates consist of a chemical structure that is made up of three or more sugars. These sugars are mostly rich in fiber, vitamins and minerals. They take more time to digest than simple carbohydrates and they don’t raise the sugar levels in the blood as quickly as simple carbohydrates. Complex carbohydrates take longer to digest due to their high fiber content. Complex carbohydrates are healthier for you.

Carbs provide our bodies with energy. They are a great source of “fuel”. When we take in too many carbs then we have “fuel” to spare, and our body stores that excess as fat. The more good carbs complex carbs that you eat the better off you will be. They contain nutrients, vitamins, minerals, and a range of phytonutrients. Complex carbohydrates have a higher nutritional value than simple carbohydrates. Complex carbohydrates are commonly found in vegetables, whole-meal bread and cereals.

Look at the food labels before you buy your food. The first ingredient listed would be “whole grain” or “whole wheat” Complex carbohydrates contain starches that are composed of longer chains of sugars. They provide the body with a longer-lasting energy source, as well as fiber and other nutrients. Our bodies break down complex carbs into what’s called glucose. Glucose is the primary “fuel” that our cells burn to give us energy. .

Here are some examples of High quality Carbohydrate sources to eat:

  • Fruits – apples, oranges, grapefruit, strawberries, pears, peaches, and plums.
  • Vegetables – broccoli, asparagus, green beans, cauliflower, zucchini and spinach.
  • Grains- whole wheat pasta, barley, brown and wild rice
  • Legumes- black beans, white beans, garbanzo beans, kidney beans and lentils

Remember it never too late to make a change. It’s not beneficial to avoid carbohydrates like many people do and believe. High protein, high fat, low carbohydrate diets can promote a sluggish feeling. The best sources of carbohydrates are foods that are high in fiber, low in starch, and low in sugar. It’s your choice, your life, take action now, and make good choices of what you eat. You can be happy, satisfy your desire for sweets by eating fruit, breads, flour, cereals and pasta made of whole grains instead of eating process food full of white flour and no nutritious value.  Start today on your journey to health and wellness, the path toward being  the healthiest best YOU that YOU can be in your life, body & soul toward total well-being.

Want to learn more? Check out my previous article Understanding Basic Human Nutrition.

Here is a great video too. Be sure to share and let me know about your own weight loss triumphs and challenges. I’d love to hear them. ~Bonnie

fuelforYourBody


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Visit www.BGJourneyToWealth.com for more insights to growing your wealth!

Bonnie Gortler (@optiongirl) is a successful stock market guru who is passionate about teaching others about social media, weight loss and wealth. Over her 30-year corporate career, she has been instrumental in managing multi-million dollar client portfolios within a top rated investment firm. Bonnie is a uniquely multi-talented woman who believes that honesty, loyalty and perseverance are the keys to success. You will constantly find her displaying these beliefs due to her winning spirit and ‘You Can Do It’ attitude. Bonnie is a huge sports fan that has successfully lost over 70 pounds by applying the many lessons learned through her ongoing commitment toward personal growth and development while continually encouraging others to reach their goals & dreams. It is within her latest book project, “Journey to Wealth”, where Bonnie has made it her mission to help everyone learn the steps needed to gain sustainable wealth and personal prosperity. Order your copy of ”Journey to Wealth” today!

Like this post? Feel free to use it in your blog or ezine as long as you use the above signature in its entirety

Bonnie Gortler
Bonnie Gortler
Bonnie Gortler, the Inspired Wealth & Well-Being Coach, is a successful stock market expert who has been instrumental in managing multi-million dollar client portfolios within a top rated investment firm during her over 30 year corporate career. As the author of "Journey to Wealth", Bonnie has made it her mission to share the importance of risk management and how to enjoy true financial well-being by applying the technical and mental sides of investing. Bonnie has a M.B.A. in Business Administration and is a certified life coach. She is a huge sports fan who believes in healthy eating and has an unyielding passion for fitness. It is through her love of social media, blogging, coaching that she is able to create change in the lives of many and inspire people from around the world.

Bonnie is fully committed to your personal growth and development as she shares her winning spirit and powerful techniques with you. Visit BonnieGortler.com to gain tips and insights surrounding investing, healthy eating, personal development and inspiration through her writings on Wealth and Well-Being. Live the healthy, wealthy lifestyle you desire.


~ Connect via LinkedInTwitterPinterest & Facebook
~ Choose your very own FREE down-loadable gift by visiting Bonnie's Offers
~ Subscribe to BonnieGortler.com
~ Order your copy of "Journey to Wealth" today!


Like this post? Feel free to use it in your blog or ezine as long as you use the above signature in its entirety.

 
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Bonnie Gortler

Bonnie Gortler, the Inspired Wealth & Well-Being Coach, is a successful stock market expert who has been instrumental in managing multi-million dollar client portfolios within a top rated investment firm during her over 30 year corporate career. As the author of "Journey to Wealth", Bonnie has made it her mission to share the importance of risk management and how to enjoy true financial well-being by applying the technical and mental sides of investing. Bonnie has a M.B.A. in Business Administration and is a certified life coach. She is a huge sports fan who believes in healthy eating and has an unyielding passion for fitness. It is through her love of social media, blogging, coaching that she is able to create change in the lives of many and inspire people from around the world. Bonnie is fully committed to your personal growth and development as she shares her winning spirit and powerful techniques with you. Visit BonnieGortler.com to gain tips and insights surrounding investing, healthy eating, personal development and inspiration through her writings on Wealth and Well-Being. Live the healthy, wealthy lifestyle you desire. ~ Connect via LinkedInTwitterPinterest & Facebook~ Choose your very own FREE down-loadable gift by visiting Bonnie's Offers~ Subscribe to BonnieGortler.com~ Order your copy of "Journey to Wealth" today! Like this post? Feel free to use it in your blog or ezine as long as you use the above signature in its entirety.  

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