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Wasif H

Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter - 0 views

sportsmedicine.about.com/...ExerciseOrder.htm

cardio weight lifting exercise order matter healthy training athletes

shared by Wasif H on 06 Jan 12 - Cached
  • Ads 5 Foods you must not eatCut down a bit of stomach fat every day by never eating these 5 foods.Beyonddiet.com Weight Loss for WomenGet Cash Back. $10 per Pound. Weight Loss Resolution that Works!Herbalmagic.ca 50 Circuit WorkoutsBurn fat & get totally ripped with these 50 circuit workout routinesMaxWorkouts.com Sports Medicine Ads Weight Loss Exercise Weight Training Cardio Weight Lifting Exercise Ads Weight Loss TipsPurchase The Book That Will Give You The Science Of Slim Today!TheSmarterScienceOfSlim.com Build muscle, lose fatFree online workout plans 800.000 people use it already!www.virtuagym.com
  • What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.
  • Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.
  • ...4 more annotations...
  • Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.
  • If Your Goal is Increasing Muscle Size and Strength Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.
  • If Your Goal is Burning Calories for Fat Loss If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first.
  • If Your Goal is Increasing Cardiovascular Endurance In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury.
Gurkirat S

What should I eat to make more muscles? - 0 views

www.livestrong.com/...orking-out-to-gain-more-muscle

make muscles

shared by Gurkirat S on 09 Jan 12 - No Cached
  • Calorie Intake Building muscle requires eating a caloric surplus, meaning you eat more calories than you burn during the day. When adding these calories, choose whole, natural foods as often as possible. Adding about 250 to 500 calories per day helps support 1/2 to 1 lb. of muscle growth weekly.
  • Protein Needs
  • Strength-training athletes should aim for the higher end of this range. Whole sources of protein, such as lean meats, poultry breast, fish, eggs and dairy are readily digested and used by the body to build muscle. These sources also contain minimal saturated fats, too much of which may cause fat gain and health problems. The occasional use of whey protein, or other protein supplements, may help you get all the protein you need to support your workouts and muscle growth.
  • ...2 more annotations...
  • Carbohydrates Carbohydrates provide fuel for your body to make it through workouts. Carbohydrates are also a source of calories, helping you achieve that surplus to support muscle growth. The body converts carbohydrates into glycogen, which is stored in muscles and affects anabolism -- or muscle growth.
  • hoose whole grains, vegetables and fruits for these carbohydrates, as they provide the most nutrients and fiber. Oatmeal, brown rice, sweet potatoes, leafy greens and apples, for example, are superior to sugary baked goods or white breads and rice for muscle growth.
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      When building up, I need to assume more calories, I should be adding about 250 to 500calories per day, because it will help me support 1/2 to 1 lb of muscle growth weekly. Protein is major, to help muscle build. Another is carbohydrates which help me to provide fuel to my body to make through workouts
  • Gurkirat S on 09 Jan 12
     
    What should I eat to make more muscles?
Justin D

How To Gain Weight By Adding Muscle | LIVESTRONG.COM - 0 views

www.livestrong.com/...o-gain-weight-by-adding-muscle

weight adding muscle

shared by Justin D on 23 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Lift weights to gain lean muscle mass. Work each muscle group on your body two to three times per week through a combination of resistance methods, such as weight machines, barbells and dumbbells. The main muscle groups are as follows: legs and glutes, core, chest, back, shoulders and arms.
Joti P

Balanced Diets For Teens | LIVESTRONG.COM - 0 views

www.livestrong.com/...93353-balanced-diets-for-teens

balanced diets teens healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Vegetables
  • amount of vegetables needed to maintain a balanced diet for a 15-year-old girl of average weight is 2.5 cups a day
  • teens need more dark green and orange vegetables such as spinach, broccoli, squash and carrots.
  • ...10 more annotations...
  • Fruits
  • teens should consume less fruit juice and more whole fruit
  • The amount of fruit a teenage boy or girl of average weight should consume for a balanced diet is 2 cups.
  • most popularly eaten fruits among adolescents are apples, pears, and bananas.
  • richly colored fruits, such as berries, melons and mangoes, because they are rich in anti-oxidants and phytonutrients.
  • canned, dried, fresh and frozen fruits are acceptable to meet your daily fruit requirements.
  • Less Sugar
  • dietary intake of added sugars by U.S teens adds up to an average of 260 extra calories a day
  • Teens should consume a variety of vegetables, according to recommendations from the 2010 Dietary Guidelines
  • teens should cut down on soda, energy drinks and juice with added sugar and replace them with water, decaffeinated teas and diluted juices.
  • Joti P on 06 Jan 12
     
    This website is excellent for answering my 4th question.
Aninder S

McDonald's Marketing Strategy - 0 views

macdonaldconsultingservices.com/...onalds-Marketing-Strategy.aspx

McDonalds Marketing Strategy

shared by Aninder S on 04 Jan 12 - No Cached
  • "everyday affordability" message that drives customers to McDonald's restaurants
  • integrated campaigns centered around such initiatives as the Olympics, the Kung Fu Panda film and fresh "I'm Lovin' it" ads
  • We are always looking to tomorrow and how do we get better?"  This type of thinking and marketing philosophy has always kept the fast-food giant in the black.
  • ...2 more annotations...
  • Each and every day, 47 million consumers worldwide visit McDonald's because they know and love the Golden Arches, Ronald McDonald and Big Mac sandwiches.
    • Aninder S
      Aninder S on 04 Jan 12
       
      It's hard to avoid such a tempting restaurant with so many costumers, open 24 hours a day, affordable food, and added chemicals that make the food tasting delicious and making you want to come back. My sister herself works at McDonalds and finds it quite difficult to resist the temptation of BigMac and fries. Yes McDonald's does provide jobs for many young people like her, but McDonald's does not teach the benefits of healthy living. 
Wasif H

Speed Enhancement Drills For Soccer | LIVESTRONG.COM - 0 views

www.livestrong.com/...-enhancement-drills-for-soccer

speed training body enhancement drills soccer fitness cardio healthy

shared by Wasif H on 02 Dec 11 - No Cached
  • Soccer is a game of many elements including strength, coordination, discipline, communication and speed. The ability to utilize explosive speed on the soccer field sets the best teams apart from everyone else.
  • An alternate start is a sprinting drill that requires you to run 10 to 20 yards at a time. It is designed to improve your explosive speed from different positions and actions that more closely mimic a soccer game.
  • A speed ladder is a piece of training equipment that you lay on the ground and run through to develop foot speed and coordination. The ladder is laid out over a short distance and consists of small squares that you must step in on each stride.
  • ...3 more annotations...
  • Adding resistance to your sprints helps build takeoff power in your legs for explosive speed down the field. You can add resistance by sprinting up a hill of about 30 degrees, or by using speed parachutes that follow behind you as you run. Parachutes are effective, but not always practical if you are training as a team.
  • Building speed for the defensive part of soccer is just as important as speed for offense. Practice sprinting backwards for short distances, using quick turns and crossovers along the way. This drill simulates an offensive player trying to dribble past you and will help you keep up during a game.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good source because it ties in with soccer. I incorporate many of these tactics in my routine. We also do many of these drills at practice. I think overall my speed has increased
Wasif H

Explosive Speed Training | LIVESTRONG.COM - 0 views

www.livestrong.com/...60124-explosive-speed-training

speed training cardio healthy body fitness exercise

shared by Wasif H on 02 Dec 11 - No Cached
  • In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.
  • To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.
  • There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.
  • ...3 more annotations...
  • Because these are not physically intensive, you should try to fit these in every day. They’re meant to develop muscle memory and teach your nervous system and muscles how to efficiently work together, so the more repetitions you can get in of form drills, the better.
  • Form drills are very important, but it’s essential that you take the skills that you learn from them and apply them to actual speed and endurance drills.
  • There are different types of speed and endurance training workouts that you can incorporate, such as participating in extensive intervals, which means completing a high number of sprinting repetitions, or you can use intensive intervals, which require you to do less repetitions but at high-speed, very intense sprints, perhaps with added resistance such as running hills, or using a parachute for drag.
Ali C

Healthy Weight: Healthy Eating for a Healthy Weight | DNPAO | CDC - 0 views

www.cdc.gov/...healthy_eating

weight cdc healthy lifestyle

shared by Ali C on 02 Dec 11 - No Cached
  • healthy lifestyle involves many choices.
  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
  • ...13 more annotations...
  • Fresh fruits
  • Fresh vegetables
  • If "healthy eating" makes you think about the foods you can't have, try refocusing on all the new foods you can eat—
  • Calcium-rich foods
  • A new twist on an old favorite
  • Some general tips for comfort foods:
  • Consume them less often.
  • Eat smaller amounts.
  • a lower-calorie version.
  • Making the same healthy eating choices over time can lead to better eating habits.
  • thinking more positively
  • focusing on what you can have
    • Joti P
      Joti P on 02 Dec 11
       
      This website is great for the fact that it is a gov website and it really emphasises the main categories of healthy eating and also how to make it worth while.
    • Ali C
      Ali C on 04 Dec 11
       
      This website helped answer my first 2 questions about maintaining a healthy lifestyle and how to keep your diet healthy and how to keep your calories in check. The types of foods you should intake and how they affect our body.
  • Joti P on 02 Dec 11
     
    Provides a good description for my first question.
Aninder S

Diet Heavy In Meat Raises Mortality Risk - CBS News - 0 views

www.cbsnews.com/...main4886238.shtml

meat diet cbs

shared by Aninder S on 03 Dec 11 - No Cached
  • older people who eat large amounts of red meat and processed meats face a greater risk of death from heart disease and cancer.
  • Women who ate large amounts of red meat had a 20 percent higher risk of dying of cancer and a 50 percent higher risk of dying of heart disease than women who ate less.
  • People whose diets contained more white meat like chicken and fish had lower risks of death.
  • ...4 more annotations...
  • We've promoted a diet that has added excessively to global warming
  • Meat should be a supporting actor on the plate, not the main character."
    • Aninder S
      Aninder S on 03 Dec 11
       
      This article only discusses the affect of having a meat heavy diet once you get older. This however implies that the habits when you make when you are younger stick with you. Therefore having a heavy meat diet isn't ideal, and you should reconsider.
    • Aninder S
      Aninder S on 03 Dec 11
       
      This article also discusses a meat heavy diet from an American point of view, but that does not mean it doesn't apply to Canadians. Consuming various American products we also need to watch for preserved meat and watch the choices we make. 
Joti P

Balanced Diet Nutrition - Nutrition, Function, Side Effects - NY Times Health Information - 0 views

health.nytimes.com/...overview.html

shared by Joti P on 02 Dec 11 - Cached
    • Joti P
      Joti P on 02 Dec 11
       
      This article really describes what food you should and should not be eating when you want a balanced diet. 
  • Growth and development
  • Fruit group
  • ...8 more annotations...
  • Vegetable group
  • unbalanced diet can cause problems with maintenance
  • A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition
  • balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol
  • Balance your calorie intake with exercise.
  • Eat 2 cups (4 servings) of fruit
  • Eat 3 ounces or more of whole-grain products per day.
  • Avoid trans fatty acids,
Wasif H

How Much Protein And Carbs Should You Eat Before Workout? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-should-you-eat-before-workout

carbs workout protein body fitness healthy food calories nutrition

shared by Wasif H on 06 Jan 12 - No Cached
  • If your workout is the key to your dream physique, then your diet is the key to your most effective workout. The food you eat is directly tied to the way your body performs, and an under-performing body won't burn as many calories or build as much muscle as one that is perfectly fueled.
  • the most important factor is the mix of carbohydrates and protein.
  • No matter what volume of food you consume, dietitian Christopher Mohr recommends 5 g of carbs for every 1 g of essential amino acids -- about 1.6 g of a complete protein will provide 1 g of essential amino acids. Consuming these nutrients before your workout allows your body to take advantage of workout-induced increased blood flow to establish the amino acids in your muscles while boosting blood sugar for steady energy.
  • ...10 more annotations...
  • Whatever you decide to eat, keep the 5:1.6 g carb-to-protein ratio in mind.
  • Obviously, the closer you get to your workout time, the smaller the meal should be
  • Many protein shakes and sports bars are designed specifically as pre-workout nutrition and have the precise nutrient ratio you need. They also have the added advantage of being portable, which can be convenient for those who hit the gym on the way home from work.
  • If you are stuck without your favorite supplement at hand, fat-free chocolate milk will suffice -- according to Mohr, it provides the exact carb-to-protein ratio as a pre-workout shake. The fat-free part is important though -- fat digests slowly and can weigh you down when you least need it.
  • Supplements are simply convenience products, and are not necessary to good nutrition. You can get the same benefit from whole foods, but this requires more planning and label reading. Fat-free yogurt with fruit and granola works, as does a whole-grain bagel with peanut butter.
  • Timing is important -- even the perfect meal can leave you flat if you eat it too early or weigh you down if you eat it too late
  • The actual amount of carbs and protein you eat depends upon how much time will elapse before your workout.
  • f your only pre-workout nutrition is a regular meal, eat it about three or four hours before you exercise so the food has time to digest. Otherwise, your full stomach will be susceptible to upset, and the nutrients won't be available in your bloodstream when your body needs them. Smaller meals can be eaten two or three hours prior, but stick to a small snack if you only have an hour to go.
  • Supplements are by far the easiest way to ensure you get the proper ratio in an appropriately-sized food source.
  • For a larger meal, a turkey sandwich on whole grain bread with lettuce and tomato is a nearly perfect pre-workout meal, and bananas or fruit juice can be a last-minute snack for quick energy.
Wasif H

How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views

www.livestrong.com/...uld-i-eat-per-day-when-bulking

calories food healthy Health muscles repairement

shared by Wasif H on 06 Jan 12 - No Cached
  • Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.
  • According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.
  • Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.
  • ...2 more annotations...
  • Carbohydrates are used to fuel muscle growth
  • . For this reason, an athlete or bodybuilder should consume 3 to 4.5 g of carbohydrates per pound of body weight. However, the high end is only for ultra-endurance athletes and unnecessary for building muscles.
Gurkirat S

What I should being eating after working out? And why? - 0 views

sportsmedicine.about.com/...aa081403.htm

shared by Gurkirat S on 09 Jan 12 - Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      This website really answers my question on should I be eating after working out ? I have learned that I should replace my fluids in body, due to that when I sweat, I'm losing fluids from my body. To replace it, is by determining of how much to drink, either if it's water or a sports drink. To find out of how how much water you should be drinking, is to first weight yourself, so if you lose 1 lb, you should drink 20-24 oz of water and you keeping adding on ounces, for every pound you lost. For food wise, it's important to regain your carbohydrates, you should have a fruit or juice within 15 minutes to help restore glycogen. Glycogen in other words is a substance deposited in bodily tissues as a store of carbohydrates. 
  • Gurkirat S on 09 Jan 12
     
    What I should being eating after working out?
Joti P

Teen Meal Plans | LIVESTRONG.COM - 0 views

www.livestrong.com/...286231-teen-meal-plans

teen meal plans healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Keeping meal choices minimal of saturated fats, sugars and added salts are also healthy choices.
  • Finding balance in what you plan for your teen to eat is important, according to the Weight-Control Information Network.
  • Types
  • ...14 more annotations...
  • Breakfast is an important meal for everyone, especially teens.
  • keep their brain sharp and focused through lunch time.
  • scrambled egg on a whole wheat bagel for the next day.
  • items such as oatmeal, skim milk and fruit for one day
  • lunch option may be a lean ham and low-fat cheese Panini, half a cup of grapes and a yogurt.
  • Dinner could be a vegetarian lasagna, garlic bread and Italian salad
  • Consideration
  • Avoid having a lot of pre-made or processed snacks and foods in the cupboards.
  • make meals in advance such as casseroles, trail mix, granola and snacks that are free from preservatives and excess sugars and salt.
  • Benefits
  • Utilize leftovers whenever possible to turn into other meals.
  • Young Women's Health suggests that a teen should always have balance in her diet including eating nutrient rich food at regular times and staying away from high fat and fast food meals.
    • Joti P
      Joti P on 06 Jan 12
       
      Going to try to make a goal of eating healthier snacks and not processed garbage. 
    • Joti P
      Joti P on 06 Jan 12
       
      Processed snacks and food contain a high amount of unhealthy substances that can decrease your level of overall health. 
  • Joti P on 06 Jan 12
     
    Good meal planing techniques for insight on my 3rd question. 
Aninder S

'India in grip of obesity epidemic' - Times Of India - 0 views

articles.timesofindia.indiatimes.com/...dia-and-china-overweight-rates

Obesity India

shared by Aninder S on 06 Jan 12 - No Cached
  • India is now in the grip of an obesity epidemic and the trend needs to be immediately arrested by taxing junk food, restricting food ads and making food labelling clearer, according to a study.
  • India's overweight rates increased by 20%.
  • Currently, almost 1 in 5 men and over 1 in 6 women are overweight. In some urban areas, the rates are as high as 40%.
  • ...4 more annotations...
  • According to estimates in the study, the annual cost of broad-based prevention strategies tackling obesity and other health threats, such as alcohol consumption, smoking, high blood pressure and cholesterol, would be less than $2 per person per year in India
  • Upto 4,42,000 life years could be gained through a combination of prevention programmes in India every year. The cost-effectiveness ratio of a prevention strategy would be $268 per life year gained in good health in India
  • Obesity is the root for several non-communicable diseases (NCDs)
  • Another study in the Lancet on Thursday predicts that by 2030, nearly 70% of all global deaths will be from non-communicable diseases like cancer, diabetes, and respiratory and heart disease. Of these 70% of deaths, 80% will be in the less wealthy nations like India.
    • Aninder S
      Aninder S on 06 Jan 12
       
      My question does focus on Indian food and related health benefits and concerns, but this doesn't mean that other countries and cultures aren't facing the same issues. The world in general is in a state where there are now more overall obese people than starving. The surplus of food has risen, and the cost of food has fallen. We need to control how much we eat and which foods we spend our money on (no McDonald's!)
Joti P

MyPyramid - Food Pyramid - Food Groups and Serving Sizes - 0 views

lowfatcooking.about.com/...servings102504.htm

health food

shared by Joti P on 05 Jan 12 - No Cached
  • Fruit Group should provide 4 daily servings, or 2 cups.
  • Vegetable Group should provide 5 servings, or 2.5 cups
  • Grain Group should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grains.
  • ...4 more annotations...
  • Meat and Beans Group should provide 5.5 ounce-equivalents or servings.
  • Milk Group should provide 3 cups/servings.
  • Oils should provide 24g or 6 teaspoons.
  • Discretionary Calories: The remaining amount of calories in each calorie level after nutrient-dense foods have been chosen. Up to 267 calories could be consumed in solid fats or added sugars if the other requirements were been met.
  • Joti P on 05 Jan 12
     
    Also provides a good description for my first question.
Aninder S

t's hard to avoid su - 0 views

t's hard to avoid such a tempting restaurant with so many costumers, open 24 hours a day, affordable food, and added chemicals that make the food tasting delicious and making you want to come back....

started by Aninder S on 04 Jan 12 no follow-up yet
Joti P

10 Tips for Staying Motivated - Fitness, Exercise - 0 views

www.rachelkeller.com/...staymotivated.htm

motivation

shared by Joti P on 06 Jan 12 - No Cached
  • Change is never easy, yet, if you stay with a routine long enough, you'll enjoy the positive results and benefits
  • 1. Find something you enjoy and that will be easy for you to do.
  • If you hate running, than don't start a running program. Try brisk walking instead.
  • ...22 more annotations...
  • Your best choice is something that you are able to do.
  • 2. Exercise at the the right time.
  • be aware that the longer you put off exercising, the harder it is to get motivated to exercise.
  • 3. Set specific, realistic, and attainable goals--both short-term and long-term.
  • weekly goal might be to work out four times,
  • long-term goal might be to finish a 5K race.
  • Keep your goals attainable
  • 4. Monitor your progress.
  • Keep a journal to see your improvement.
  • 5. Don't push yourself too hard or you'll want to quit.
  • progress takes work, allow yourself adequate time to each new level.
  • 6. Reward yourself for each new goal reached.
  • Buy yourself a new book, article of clothing, or something else that you enjoy
  • 7. Read about exercise and fitness
  • more you read, the more you will learn about exercise and avoid potential pitfalls
  • 8. Vary or change your routine.
  • When your workout routine starts to get stale, add variety
  • try adding another activity for change
  • helps prevent boredom.
  • 9. Get the support of others.
  • Exercise with your family, spouse, friend or neighbor
  • 10. Do not worry if you miss a session or two, but keep going
  • Joti P on 06 Jan 12
     
    Good for answering question 9 
Joti P

7 Most Effective Exercises - 0 views

www.webmd.com/...7-most-effective-exercises

healthy body exercises

shared by Joti P on 06 Jan 12 - Cached
  • 1. Walking
  • do anywhere,
  • 2. Interval training
  • ...3 more annotations...
  • Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level
  • 3. Squats
  • Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
  • Joti P on 06 Jan 12
     
    Good examples on some other exercises to do at the gym.
Anita B

Carbohydrates: Good Carbs Guide the Way - What Should I Eat? - The Nutrition Source - H... - 0 views

www.hsph.harvard.edu/...index.html

Carbohydrates diet

shared by Anita B on 09 Feb 12 - Cached
  • Adding Good Carbohydrates
    • Anita B
      Anita B on 09 Feb 12
       
      1. Start the day with grains 2. Use whole grain bread 3. Bag the potatoes- eat brown rice instead not potatoes 4. Whole wheat pasta 5. Eat lots of beans
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