Carrie Underwood - “Jesus Take The Wheel”

Carbohydrates - ‘Simple’ Carbs and ‘Complex’ Carbs

I’ve discovered that a diet containing moderate amounts of protein (around 30 percent), moderate carbs (around 50 percent) and lower to moderate amounts of “good” fat (around 20 percent), works best for most people and can easily be followed for life.

To make this simpler, to determine how many carbs you should try to eat each day, take your current body weight times eight. (I’ll use an example of a 200 lb person for illustration.)

200 x 8 = 1600 calories per day

This will be a good starting point for the number of calories you’ll want to consume each day while trying to drop the pounds. You may have to adjust it depending on your results.

Then take this number and divide it by two. Why? Because I recommend 50% of your calories come from “good carb” sources.

1600 calories / 2 = 800 calories

Then divide this number by four, which is the number of calories in a gram of carbs.

800 calories / 4 = 200 grams of carbs per day. Voila!

Now, keep in mind that these carbs should be spread out over five mini-meals during the day. And, the BEST times to eat carbs are within an hour of waking up and right after you exercise. This is when your body is “primed” to store the carbs in your body cells and muscles, for use as energy, rather than as fat.

You asked which to avoid. Well, “simple carbs” are the WRONG ones. Examples of simple carbohydrates include those found in soft drinks, many “fruit” juices, candy bars, ice cream, donuts, syrups (in canned fruits too), and processed white breads and rolls.

Even though they may be tempting, these foods are the ones that “absorb quickly,” spike your blood sugar, and signal a fat-storing hormone called insulin to be unleashed. Then after this sugar is packed away as fat, your blood sugar levels go crashing.

This zaps your energy and creates a breeding ground for uncontrollable cravings and never ending hunger. (Limit your intake of these foods to your “splurge meal” once a week).

Complex carbohydrates, on the other hand, have all the right stuff. These foods are the ones that feed your body the energy it needs in a steady fashion (none of this blood-sugar roller coaster business) while also adding fiber and important vitamins and minerals to your diet.

Complex carbohydrates can be further broken down into what I like to call “energy carbs” and “color carbs.” Energy carbs are nutrient-dense turbo chargers. If you’re looking for power and vitality, these little gems are your best bet. But be careful not to over-indulge because these foods can have lots of calories. I suggest a maximum of three servings of these energy carbs a day. A serving is about the size of your clenched fist.

Here are some great ENERGY carb selections:

1. Whole-grain breads
2. Whole-grain oatmeal (not instant)
3. Long-cooking cream of wheat
4. Whole-grain pasta
5. Corn tortillas
6. Brown rice
7. Baked potatoes
8. Sweet potatoes

“Color carbs” are rich sources of fiber, but their real claim to fame is in providing phytonutrients, which are important chemicals found in plants that support a variety of health functions. A specific family of phytonutrients called anthocyanins are the compounds responsible for giving fruits and veggies their vibrant color.

Here’s the real kicker though—anthocyanins also pack a powerful antioxidant punch. Different color pigments carry different health benefits.

For example, lutein, an important nutrient for eye health, is found in yellow-green vegetables such as corn and peas. Lycopene in tomatoes makes them red, but it may also support prostate health. Sulphorapane gives broccoli and Brussels sprouts their green color, but it also happens to be a potent weapon against cancer.

So, load up on colorful fruits and vegetables, the brighter colors, the better. Now here’s a BIG tip. If you’re ever going to overeat on anything, try your best to make it on these color carb foods, which I’m putting as #9 on today’s list.

Why? Because they’re packed with nutrients and low in calories. I suggest a minimum of three servings of these color carbs a day. A serving is about the size of your clenched fist.
 
Persevere and you will reach your goals!!!!
Annie Pattichi
Clinical Psychologist MA
Clinical Hypnotherapist CI
Transformational Life Coach
EFT Therapist
P O Box 23652
1685 Nicosia
Cyprus
Tel: (357) 22 44 22 80
Mobile: (357) 99 468 260
email: dersana@spidernet.com.cy
web: www.transformnow.net
blog: http://transformnow.spaces.live.com/default.aspx
 
My intent is to lead you to your own source of wisdom and allow you to take full control of your life
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Discovering Your Psychic Contracts - self-help tape by Gill Edwards

Side 1: Understanding the nature of “psychic contracts - and how to change them

Side 2: Inner journey to discover and change your psychic contracts

For price and availability, please contact Susie Thomas at:

Office: Living Magically, Fisherbeck Mill, Old Lake Road, Ambleside, Cumbria LA22 0DH
Phone: (015394) 31943 Fax: (015394) 31946

Office email: LivMagic@aol.com (Susie Thomas is our office goddess)

Welcome to Artful August - Inspirational Soup!

Last call for this September/Octobers week by the sea - if you want a place to escape where you can relax renew and rekindle - give me a call - until next time, have an artful month - just practice asking yourself ‘What do I want to create?’ and leave it alone - your good old grey matter will come up trumps and give you an answer - see I knew you were a creative artful one all the time….

Enjoy xx Detta www.acreativewoman.com

This is what I got from the yummy tut & the universe this morning in my mail box…

If you can imagine it, you can have it, bernadette. This is the name of the game.
This is the lesson to learn. It couldn’t be any easier. Reality is not what your eyes
show your mind, but what your mind creates for your eyes to see.

You are not limited by logic, the past, or the world around you.
You are not even of the world around you. You are supernatural, pure spirit.
You came first. Magic, miracles, and luck are the consequences of understanding this,
the inevitable result of dreaming and acting in spite of appearances. You are ever so close. Simply stay the course. It won’t be very much longer.

The Universe

You can get a daily message from them also at www.tut.com

www.happinessmagazine.co.uk 

www.bruceelkin.com (Simplicity & success)

www.juliaheywood.co.uk  (The barefoot indian) www.ebay.co.uk (The boy who saw true)
www.amazon.com (The precious present Spencer MD Johnson)

Well, my lovely Inspired Dreamers, we’re just about at the end …. just to recap:

***Places still left for Sept/Oct A Week by the Sea Inspired Dreaming in Kefalonia including a fantastic follow up package totally free of charge!
Only for this year - so if you fancy a place to escape give me a ring. There are a choice of 3 options Luxury Package or Budget -see if one grabs you. Do look at the little montage from this years Inspirational Dreamers!

***Success Teams starting very soon - as Barbara Sher tells us “Isolation is a dream killer”

Join a dreamteam - or have me come along to set one up for you and get all the support, encouragement, inspiration and friendship you need to find out what you want and begin living a life you love!

Call me 0791 560 5961

***A weekend in the woods at the lovely Centre Parcs complete with spa day is being organised for October - four places only - a precious possibility to escape for the weekend and join a like minded tribe who want to rediscover their creative dreams****

***Two spots for new creative career/lifestyle coaching this September - check website for details or contact me 0791 560 5961 bernadette@acreativewoman.com to see how I can get you going creatively, holistically and otherwise - I can help you connect your dots to your dreams!

***Dare to dream workshops are up and running - we are offering 3 stand alone workshops - arty farty - creative confidence tools - dare to dream - you can do all three, two or one and if you bring two friends you get your free - fun inspirational and the last one I did in Norwich the ladies commented ” Brill! - confidence building - ways to take idea’s forward - an inspiring day - fun and constructive - they were the most fabulous group of truly gifted inspirational women and we all got lots from it!

Contact me to organise or book yours

***Artful Fridays - drop in pop in morning 10 - 1pm at my creative cottage see my address below - you can use paint, pens, glitter, sparkle, magic and inspiration to work on something you love or have always fancied trying - journaling, poetry, story writing, collage, dreamboards, this is not a workshop just a little buddy up group to encourage us to be a bit more arty and try out things we like the sound of.

It’s also great for splendidly imperfect artists such as myself and will encourage you to explore your creative side just a little bit more. Lunch will be available - 5.00 for the use of art materials, bring your own big stuff - journals, canvas etc and lunch will be a few bob more - soup, salad and homemade bread for a couple of quids!

No need to book just pop in - or give me a call - don’t be shy come and try - you’ll have fun no matter what!

***That’s it for this month - if you’d like any info or want to share your dreams, wishes hopes or gripes give me a call or email me. Being a human having wobble moments myself I love to hear from you with your success stories or your challenges or anything else you care to share with me…I will reply eventually when my desk gets cleared.

Until next time - have a sparkly magical month and enjoy every precious moment!

Love and hugs Detta xx www.acreativewoman.com

For snail mail deliciously divine book send a cheque for 18.00 made payable to:

B Darnell - Inspirational Dreamers Headquarters, 3 Ravensbury Cottages, Bury Road, Kentford, Suffolk CB8 7PT and you’ll get your personalised Inspirational Soup booklet at some point during the first week of every month!
Dare to Dream Kefalonia

Click on the picture or link to watch a gorgeous video of our
May/June Determined Dreamers in Kefalonia!

The UK’S First Kaizen Muse Creativity Coach
Writer. Artist. Dream Detective.
www.acreativewoman.com
bernadette@acreativewoman.com

0791 560 5961 - 01638 751040

blog: http://coachcreativespace.ning.com/profile/JustBea

This is a link to an interesting web page about channeling:

http://www.cosmiclighthouse.com/aug08/articles/expecting_the_unexpected

(Provided by Annie Pattichi of www.transformnow.net and

blog http://transformnow.spaces.live.com/default.aspx )