Creative ideas to cut out some carbs.

People are always worried about carbs. Carbs are not always a bad thing, our bodies need them for sustained energy. Too many carbs without exercise can be a way to add on some pounds.
Here are a few Carb substitutes for those looking to cut out some carbs.


Substitute: Squash for potatoes

Summer squash (the football-shaped yellow kind) tastes similar to potatoes when cooked—but has just a fraction of the carbs. Grate the squash, mix in an egg as binder, make patties, and fry them in olive oil.

Carbs Eliminated: About 15 grams (g) per hash-brown patty

The Taste: "Not as firm and crispy as regular hash browns, but the potato flavor is there."


Substitute: Cauliflower for potatoes

Steam some fresh or frozen cauliflower in the microwave. Then spray the cauliflower with butter substitute, add a little nonfat half-and-half substitute, and puree in a food processor or blender. Salt and pepper to taste and you've got something that quite honestly can compete with the real thing any day. To make it even better, try adding roasted garlic, cheese, or sour cream to the mixture.

Carbs Eliminated: 30 g per cup

The Taste: "After a couple of bites, you forget it's not potatoes."


Substitute: Zucchini slices for noodles

Slice four to five medium-size zukes lengthwise into three-quarter-inch-thick strips. Sprinkle Italian seasoning on the strips, place them in a single layer on a nonstick cookie sheet, and bake at 425 degrees F for 20 minutes. You want them firm, not crisp. Then simply make the lasagna as you normally would, replacing lasagna noodles with the baked zucchini.

Carbs Eliminated: 36 g per serving

The Taste: "Delicious. The zucchini provides texture that you don't get from noodles alone."



Substitute: Spaghetti squash for spaghetti

A cooked spaghetti squash is like Mother Nature's automatic spaghetti maker—the flesh becomes noodlelike strands. All you have to do is cut the squash in half and remove the seeds. Then place each half—cut side down—on a plate with a quarter cup of water. Nuke the squash for 10 minutes or until it's soft to the touch. Let it cool, then scrape out the "spaghetti" strands and top with pasta sauce and cheese.

Carbs Eliminated: 30 g per cup

The Taste: "Great. Spaghetti squash has exactly the same consistency as real pasta."



Substitute: Oatmeal and cottage cheese for pancake mix

Here's a can't-fail recipe from The South Beach Diet. Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash each of vanilla extract, cinnamon, and nutmeg. Process in a blender until smooth. Cook the mixture like a regular pancake.

Carbs Eliminated: 45 g per pancake

The Taste: "With syrup, you could never tell the difference."



Substitute: Tempeh for potatoes

You may think you don't like soy-based foods, but that could be because you don't cook them right,Tempeh can be really bland, but if you jazz it up with herbs and spices, it's a great substitute for potatoes. Saute a couple of cups of thinly diced tempeh with garlic and onions. Then pour a cheese sauce (sharper is better) over the tempeh cubes and bake for half an hour.

Carbs Eliminated: 11 g per cup

The Taste: "Just like a slightly nutty baked potato."


Substitute: Diced vegetables for macaroni.

Even instant mac and cheese can go lower-carb; use only half the pasta in the box and bulk it up with a couple of cups of frozen mixed vegetables.

Carbs Eliminated: 13 g per cup

The Taste: "I hate broccoli, but I wouldn't mind eating this."



Substitute: Mixed vegetables or black beans for half the pasta

Same idea as the mac and cheese, but try black beans, diced tomatoes, and chunks of ham, tuna, chicken, or hard-boiled eggs. These kinds of salads are a blank slate, so you can top them with anything from a creamy blue-cheese dressing to vinaigrette, or even lime juice and slices of avocado.

Carbs Eliminated: 10 g per cup

The Taste: "Awesome. I don't miss the extra pasta at all."




Substitute: Low-fat string cheese for chips

Just crazy enough to work: Cut sticks of string cheese into quarter-inch-thick slices and scatter the rounds on a cookie sheet coated with nonstick spray, leaving them an inch or two apart. Bake at 375 F for 4 to 5 minutes or until the cheese melts and turns golden brown. Let them cool, then peel the chips off the tray.

Carbs Eliminated: Up to 90 g per serving

The Taste: "Like the cheese you pull off the top of a pizza."



Substitute: Portobello mushrooms for pizza crust.

Cut the gills out of the inside of the mushroom,then place the mushroom on an oiled cookie sheet and bake for 5 to 10 minutes so it dries out slightly. Add tomato sauce, mozzarella, and pepperoni or other toppings and broil until the cheese begins to melt.

Carbs Eliminated: About 20 g per slice

The Taste: "Like pizza, but moister. Give me a fork!"


Substitute: Eggplant for pasta

Mixing diced eggplant with ground beef is healthier and more highbrow than this old skillet special—call it moussaka American style. You have to soften the eggplant first. Cut it in half, brush it with olive oil, and then broil for 10 to 20 minutes. Let it cool, dice it up, and mix with hamburger, tomato sauce, and spices.

Carbs Eliminated: 26 g per cup

The Taste: "Exactly like Hamburger Helper, in a good way."



Tips and advice taken from Men's Health Magazine

Why do we workout?? It's not just about muscles

The greatest challenge in developing a permanent exercise habit is finding motivation that lasts. It’s easy to get to the gym when you’re preparing for that big beach vacation or want to look great for your high school reunion. But what about the rest of the time?

It's easy to hit the gym with a vengeance for a few weeks.
Start to look noticeably better.
Enjoy your found vanity.
Lose motivation and stop working out for a few weeks.
Repeat from beginning.
Vanity, it turns out, isn’t a great longterm motivator for most people. You need to associate exercise with rewards beyond physical appearance then you can be able to get to the gym 5-6 times a week without any lapses.
To help you bring consistency and enthusiasm to your exercise schedule, here are some powerful reasons to work out that have nothing to do with looking good.
1. Testosterone
This one is mostly for the gents (sorry ladies) and it applies to weight training. Testosterone is the essence of manhood. When you lift weights and gradually increase the level of resistance, your muscles produce testosterone. This gives you the energy, stamina, and aggressiveness you need to take on the world.
On days after a big weight training work out, I’ve experience a significant increase in energy. I tend to pop out of bed (I’m usually groggy) and feel more vigorous over the course of the day.
2. Clarity and Concentration.

An active body has been linked to an active mind. The more consistently you exercise, the less prone you’ll be to grogginess and lapses in concentration. As anecdotal evidence of this, my best cure for writer’s block has always been going for a long walk, run, or hitting the gym.
3. Reflection
Exercise is a time to let your mind unwind while your body does the work. Strangely, when you stop actively trying to solve a mental challenge, the solution often pops into your head. Exercise is an opportunity for your subconscious mind to put together the pieces.
4. Enjoyment
Working out needn’t be seen as a chore or obligation. There are tons of enjoyable ways to exercise. For example, if you live in a scenic area, going for a run or bike ride along a beautiful route can brighten things up. Since I moved to Los Angeles a couple months ago, running on the beach has gotten me out the door much more frequently.
Other great options include: using exercise as a chance to spend time with friends and family, playing a sport or game, striving to achieve new personal bests, week after week.
5. Cleansing
Have you ever gone a couple weeks without exercise and noticed that you begin to sweat an exorbitant amount? That’s because sweat, along with toxins, tends to build up over time. Sweating regularly through exercises removes these toxins and will help you feel more comfortable.
6. Better Sleep
Studies have shown that exercise improves sleep. I love my sleep, so this is big for me.
7. Longer Life.

When you choose to exercise, you’re making an investment, not just in your present physical appearance, but in the rest of your life. People who exercise regularly live longer and stay healthier into old age. If not for yourself, consider the family members that love and depend on you.
8. Stress Relief
Exercise has also been shown to reduce stress. This is a combined result of the benefits of cleansing, reflection, and a physical outlet for frustration.
9. Superior Strength and Endurance
About 4 years ago I went through a rough stretch where I gained 15-20 pounds in only a few months. Being unfit drastically changed the way I could move my body. It threw off my balance and made everyday tasks more difficult and uncomfortable. By exercising regularly, you’ll be better able to live and act, and in the event of an emergency, seize the moment.
10. Self Confidence
The sum of all these benefits is self confidence. (And, yes, looking good will help here too.) Greater self confidence is drives success, so its value can’t be underestimated. Exercise and fitness are an enormous part of reaching your potential.

Whats the best to prepare for an endurance event??

A: Your training depends on the type of race, since adventure races can vary so much, consisting of everything from mountain biking to rappelling. But let’s look at three basic factors that will impact both your performance and risk for injury on any course:

1. Terrain

If you prepare just on a treadmill, you won’t be prepared for the terrain. If you're racing on trails, it’s important to train on them, say, once a week at first, but do it on a short, medium intensity day just to get your body used to those higher impact forces.

2. Endurance

Slowly build up your distance much like you would for a marathon. Like marathon training, you should incorporate short days and long training days each week.

3. Strength.

If you fatigue during the race at the hips, trunk, or shoulders, your body will be more likely to break down and the last thing you want is aches, pains, or injuries. Avoid the hurt by adopting a resistance training routine that builds strength, stability and power.

Courtesy of Core Performance