The so-called “bad carbs” are carbohydrates that contain refined sugars. These sugars are hard for your body to break down and they eventually turn into fat. For example, donuts, white bread, cakes and cookies contain refined sugars. The “good carbs” are things like fruits and vegetables or even whole wheat bread and brown rice.

But there are super carbs that not many people know about that can help you get to the next level of great eating. Check out these five suggestions:

1: Whole Wheat Pastas

You can’t always eat salad. All kinds of pastas come in whole wheat, gluten-free and organic forms. Whole wheat offers three times more fiber than white pasta. You can even mix up your stir-fry and throw brown or wild rice into the mix instead of white.

2: Quinoa

Pronounced “Keen-wah”, this grain packs 4 grams of protein per cup. That keeps you fuller longer and with much less of a calorie hit than cous cous. Now there are many cook books devoted just to quinoa recipes. The benefits are amazin

3: Barley

Perhaps a forgotten grain, barley is also low in calories. It takes after quinoa and whole wheat and delivers a power pack of fiber. You can boil it and add it to soups, risottos, or black bean salads for a great hearty taste.

4: Bulgur

It may sound like vulgar, but this cracked wheat product is versatile and easy to make. Once again filled with fiber, you can soak bulgar in warm water until it’s ready to be eaten. You can replace it for rice or pasta in different recipes to get a brand new tasty take on carbs.

5: Wheat Berries

Another product of amazing wheat, the berries are unprocessed kernels of wheat. It’s also a great source of Vitamin B and Zinc. To prepare you boil it like barley or pasta until chewy. You could turn it into a tex mex stew, or make it into a pudding.

The makers of Hydroxycut want you to stay focused on good eating habits. Sometimes it’s important to stay ahead of the game and find new ways to enhance your diet. Check out these good-for-you carbs the next time you shop.

These 6 suggestions should help you get moving and energized during your workweek.

1: Pick the time

Some jobs allow us the freedom to get moderate to heavy activity on our work breaks. If you work at a company that allows hour lunches, devote half of your time to taking a walk around your building. Some companies now offer walking programs for people who walk a certain amount of steps per month. If you can’t get out during your break designate time during the weekend to get active as part of your overall exercise plan.

2: Add it up

If you can get 10 minutes in the morning, 10 in the afternoon, and 10 at night, you’ve still stretched your muscles and built up some endurance. Plus you’ve incrementally divided your activity so that you get little bursts of energy throughout the day.

3: Access to equipment

Having a couple of lightweight dumbbells in your desk is great for a 5-minute muscle boost. Do five reps of five or some over-the-shoulder curls. Take a pedometer with you on your walks to count your steps. Or, keep a stretch band so you can work your arms and legs right in your chair.

4: Don’t sweat it

If you’re afraid of coming back into the office after you exercise, pad your workout. Keep your intense exercise for 20 minutes and then give yourself 5-10 minutes at the end for a cool down.

5: Set Reminders

Set up an alarm on your computer or cell phone and make sure to take a brisk walk around the office, or a water break when it goes off. Even getting up for 10 minutes every other hour helps with your focus and productivity.

6: Don’t stuff yourself

Make sure to eat the right sized portions of energy packed foods for your meals. Balancing out your carbohydrate and protein intake help to keep you lighter on your feet. Eating a huge heavy breakfast is not a good idea. But neither is skipping breakfast and loading up on a full lunch that makes you sluggish in the afternoon. Balance out your meals.

1: Salad

It might seem cliché but there’s a reason why eating salad is a good diet choice. Salad is filled with leafy, water-based greens. Not only does the water help fill you up, but the fiber in the leafy greens is good for you. So start with a salad, or make it your whole meal. But hold the heavy cream dressing and stick to a light vinaigrette.

2: Eggs

They really are a magical little dieting gift. When consumed in the morning, eggs are more likely to fill you up throughout the first part of your day. Because they contain such high levels of protein, eggs are perfect for breakfast, lunch or dinner. For a great morning meal, throw out the bagel and make scrambled egg whites with a bit of cheese on a whole wheat wrap.

3: Lean meat

A lean cut of beef, chicken, or turkey is a great diet choice. While red meat should be kept at a minimum, meat contains protein that is beneficial to your diet and exercise routine. Fish also has benefits, if you don’t eat red meat or poultry. Make sure that you aren’t sabotaging yourself by eating fried or overly breaded meat. Grilling with a low fat, non-stick agent and some spices is usually the lowest calorie way to do it.

4: Soup

Soups like chicken and vegetable are great options. Just avoid cream based soups like bisques to cut down on your calories. Any stocked based soup is a healthier choice. Soup can be high in sodium content so try to eat it just a couple of times a week.

5: Vinegar

Try to incorporate vinegar into your salad dressings, marinades, and even into dipping sauces.

The makers of Hydroxycut know that a balanced diet is important. It doesn’t mean cutting things completely, it means knowing to eat the right portions, and what those portions should consist of.

Latin dance classes are a great activity. How could this crazy, colorful dance based class be a workout? You know how you feel after a night of dancing? Your muscles are sore, your thighs ache. Your abs even feel a bit worked. Maybe it’s time to get on with the dancing. The makers of Hydroxycut think that Latin dancing is a perfect fit in your overall routine.

Why?

For starters, Latin dancing focuses on heightening fun.  Latin dancing uses energy to help you burn calories. A 115 pound person can burn over 400 calories with just 60 minutes of Latin dancing. A balanced food and exercise routine will help to burn calories.

What’s so great about Latin dancing?

Latin dancing isn’t just exercise, it’s an experience. Go into a Latin dancing class solo for the first time, and you can expect to build some great friendships. Go into a class with your friends and have a blast dancing in a group. The clothes are fun and colorful, and the instructors are caring and nice. Though Latin dancing isn’t designed to coddle its participants, you can go at your own pace. You just show up for class and learn as you go.

It’s not hard to understand the importance of getting enough exercise. Hydroxycut, when combined with a balanced diet and exercise, gives you an added edge. Put that energy to good use in a Latin dance class for  great results.

Properly fitting footwear is paramount in the world of running. If your feet are uncomfortable or your ankles are unsupported, you’ll have a bad run. It’s as simple as that. So when you’re picking out your footwear, keep the following things in mind.

If the shoe fits—wear it.

We’re not all the same foot size or width. Though most men and women’s footwear encompasses the range of length and width, not everyone is standard. Go to your nearest running store and get fitted properly for your running shoes. If you’re a woman with a larger width, or a man with a slimmer foot you may have to switch up and buy opposite gender footwear. You’re not weird, and this isn’t anything to be ashamed of. Plus, now shoes come in all sorts of unisex colors that won’t draw attention to the fact. When you get yourself fitted, a specialist can tell you if you have a high, normal or flat arch and determine the right kind of shoe for you.

Learn how you run

A quick analysis by an expert can show you how you run. That means how your foot tends to fall while your striding. There are a few different kinds of mechanics that come into play. If you’re neutral, you have a straight falling foot. If you’re over-pronating that means you’re landing slightly to the left on the back of your foot. If you tend toward supination, you land more towards the right. And severe over-pronation means you tend to land very far to the left. If you want to do your own analysis, check the heel on the back of your old exercise shoes. The tread will be worn on the side that you tend to land. A good pair of shoes can help correct this a bit.

How to shop

A little known tip is to try and shop at the end of the day. Your daily activities cause your feet to swell. This prevents you from buying shoes that are too small. Plus as you run your feet will also swell and your shoes won’t pinch you. If you use foot orthotics, bring them with you so that they can be incorporated into your fitting. Another thing to consider is custom inserts for your shoes. Depending on your foot fall you may need more cushion in certain parts of your feet. Inserts provide better stability and overall performance.

Though all of these items add up to big calories, it’s the more subtle things that can make or break a diet. Counting calories is tedious, so take some of the pressure off yourself with these 6 Dos and Don’ts.

Do eat smaller portions…

A huge part of the problem is that Americans have lost sight of the proper portion. Going out to eat constantly gives us a skewed perspective of how much we’re actually eating. Restaurants serve our food on platters, often with three times the amount of a regular portion. Instead of choosing from the below menu, choose a small plate and then ask for a box. Eat half of the portion and take the other half home. When giving large portions, people are likely to eat 45% more food.

Don’t eat the wrong calories…

Keep two rules in mind: Cut the salt and cut the sugar. Always check the sodium content on the food label you’re about to consume.  Eat fruits and vegetables. The sugars in fruits are actually the kind of sugar you should be eating in moderation.

Do fill your plate with vegetables…

Another great rule of thumb is to fill your plate with veggies first. In fact half or three quarters of your plate should be leafy green, or nutrient packed vegetables. Not only does the fiber and water fill you up, they are low on calories. Considering you haven’t covered them with cheese. For example, a cup of raw broccoli comes in at 31 calories. The same amount of ice cream is 285 calories and has little dietary value.

Don’t skip the protein…

Protein fills you up faster and maintains the feeling of fullness longer. But this doesn’t mean you get to chow down on sliders and burgers. The wrong kind of protein is filled with fat and throws off your daily intake. Instead, work lean proteins into your diet. Start your morning with an egg white omelet stuffed with vegetables. Eat red meat  in moderation. Lean and Organic turkey and chicken breast is the best for low calorie and low fat protein content. If you want to know what size you should be eating take a look at your palm. Your cut of meat should be able to fit into it.

Do remember how food works…

Food is a fuel, and it gives you required energy. Don’t use food as a rewards system. You might barter with yourself. For example, you tell yourself that if you put an hour in on the treadmill you’ve earned that cup of ice cream. Chances are that cup of ice cream cancels out all of the calories you burned on the treadmill. So remember that food is fuel.

Don’t forget to balance your routine…

Exercise and diet go hand in hand. Counting calories and eating less will help you lose weight but it’s only two parts of the strategy.  The makers of the scientifically researched formula, Hydroxycut, believe in balance. When using a dietary supplement along with your diet, make sure your balancing it with exercise and plenty of water

Many people cite a difficult work life balance, and the monotony of working out at the gym, as top reasons not to exercise. But the makers of Hydroxycut know that a solid weight loss routine needs to include physical activity. Whether you’re bored with the gym, or just too tired at the end of the day to exercise, it’s important to carve out some time during your week to devote to your well being. That’s why swimming could be a great workout for you. Not only does swimming promote weight loss, it helps sculpt and builds muscle.

Here are the top 5 swim strokes to work on for calorie burn:

#1: Sidestroke

This is a basic stroke and is usually taught first when learning how to swim. Arms are alternated back and forth from the left to right side, and legs kick rapidly in a scissor kick keep up with the speed of the arms. A 150-pound or more person can burn over 544 calories doing just an hour of sidestroke.

#2: Front Crawl

Front Crawl is also known as freestyle stroke. To perform this stroke you also alternate from left to right arm but you execute by doing an overarm stroke instead of a full side stroke. Legs should be moving quickly in a flutter kick style. You should breathe by rotating your head from side to side as you stroke. At a vigorous pace, a 150-pound person can burn about 688 calories an hour doing front crawl. For a more light pace, a person of the same weight can burn 476 calories.

#3: Backstroke

Much like the front crawl, a person that weighs 150 pounds can burn about 476 calories an hour doing backstroke. It’s also executed much the same except for on the back. By facing up and doing quick overarm strokes and flutter legs you’re achieving the same type of motion as a front crawl. You don’t have to spend as much time catching your breath, as you’re already face up.

#4: Breaststroke

A little more of an advanced stroke, the breast stroke can help you burn up to 688 calories an hour. To execute, start with your hands against your chest in a prayer position. Push off with straight legs and stretch your arms to the side simultaneously so that they come up and out of the water at the same time. They should be moving in a semicircle. Continue this as you pull your knees to your chest to propel you forward, and then straighten again.

#5: Butterfly

The Butterfly is the most difficult swim stroke to master, but brings you the most caloric benefit. It burns 748 calories and hour for a 150 pound person, and is never just a light work out. To try the butterfly, start with your thumbs touching in front of you, much like the breast stroke. Pull your hands down to your waist and as they get close bring them out of the water in an overarm stroke above your head. Your face will be in the water at this point. Your legs will be close together and moving in dolphin kick. To know how to do it, picture how a dolphin swims. Breathe every time your head comes out of the water, right when your arms are traveling toward your waist.

Swimming is challenging. However, the makers of Hydroxycut want to ensure that you’re spicing up your workout routine for maximum results.

Many people hit the gym because it’s on the way home from work. But you could also be looking for a change. Look no further than your nearest yoga studio. You can add a yoga routine to your overall exercise plan. Many yoga studios have hours that are unavailable to working folks or the stay-at-home parent. And they can be expensive. Before you bite the bullet, try these three poses at your desk or at home. See how they feel.

1: Eagle Pose (Garudasana)

To execute: Wrap your left arm under your right arm and press fingers into each other with forearms straight and fingers extended up. Breathe in and out for five breaths. Unwrap arms and switch to wrap your right arm under your left.

Desk: Make sure to keep your cube mate in mind when stretching. You can do this on your lunch break or just for a stretch, but don’t breathe too loudly. Mediation should be peaceful and not disruptive.

2: Tree Pose (Vrksasana)

To execute: Wrap your right leg over your left leg and wrap your right foot onto or under your left calve. Keep your back straight and lower down as if sitting. Raise hands above head and stretch. Breathe in and out for five breathes.

Home: This is a great move for the kitchen because you can use the counter as a balance bar. If you can’t completely execute make sure that you’re focusing on your breathe and keeping your back straight. You want your core muscles engaged.

Work: Find a quiet conference room for a stretch break and hold on to a table to balance, if need be. Although it’s not a particularly embarrassing pose you might cause a distraction if you’re performing this at the copy machine.

3: Plank (Kumbhakasana)

To execute: This is best performed in a relaxing spacious place. Lay on the ground with your hands shoulder width apart. Keep feet hip width distance apart. Come into a high push up position. Keep your palms flat on the floor and keep your whole body in a straight line. Keep your neck, spine aligned and your hips tucked. Don’t let your chest sink. Breathe in and out through your nose for 5-10 breaths and then release to the ground. Allow your breath to flow out of you in a loud “Whoosh.”

Home: This is great for the home because of the privacy. You can wear comfortable clothes, light candles or incense and lower the natural lighting. The plank pose is great for sculpting and toning and is one of the core poses that is returned to multiple times in a yoga routine.

The makers of Hydroxycut promote physical activity for emotional and physical well being. A stressful daily routine can cause you to stop exercising. They want you to make the time to feel great every day.

Benefits of Meal Planning

First, you will save time if all your meal-prep work is done at once. For instance, if Monday’s and Tuesday’s dinner recipes both call for an onion, you will save time by cutting both at once. In this way, you will only have to use a single cutting board and knife, cutting down cleanup time collectively.

At some point, you will also save a considerable amount of money by pre-planning and preparing meals. That is, you may not need to buy a head of broccoli if your meal plan doesn’t call for it that week. This will avoid forgetting about various items in the back of the fridge. If you are an average consumer, doing your grocery shopping once a week, start shopping only for what you are going to eat that week.

Thirdly, effective meal planning will keep your overall nutrition at a proper level. It will negate any urge to substitute a poor food decision when counting values on a daily basis. That is, you will have a healthy meal already prepared for every given day, circumventing the need to scrape something together at the last second.

Devising a Plan

There are only a few steps when it comes to putting together your weekly meal plan.

1. Examine closely the foods you have readily available in the pantry or refrigerator. Try to use any of those foods that may go bad “this” week, or ones that will spoil quicker depending on your schedule.
2. Refer to your favorite cookbooks, friends, housemates or various recipes online. Rather than get caught up in the “extreme healthy foods,” making for boring dishes, research ways to incorporate them. This aspect of preparation also boils down to making a shopping list.
3. Include all the items needed to daily recipes on a weekly basis on your grocery list. For example, to make potato leek soup for lunch one day calls for you to have leeks and broth on hand. You may have those, but not potatoes. The potatoes should go on your list.
4. Stay faithful to the list at the grocery store. Do your best to go to the grocery store during hours of slower traffic. On average, those hours are after 8PM on weekdays. Regardless, stick to the list exactly and try not to get distracted by deterrent coupons and sales. The most enticing deals are usually for the worst foods, such as chips and treats.

The time comes to assemble your meals once you have all of your ingredients. Prep-work depends on the meals, but you’ll probably have to chop vegetables, sear or roast meat and assemble some sandwiches. The professionals behind  Hydroxycut understand the benefits of planning meals, but is has to be executed effectively in order to reap all the benefits.

No matter what your seafood preference (shell or fresh fish), this list of the best seafood options for dieters should prove useful.

1. Flounder

A flat fish, flounder already has a buttery taste which can add that flavor to any dish you cook. While it is very low in fat and has 0 carbohydrates, this fish is also rich with omega-3 fatty acids and protein. You will also find selenium and vitamins B6 and B12 in a cut. However, this seafood is best when baked, lightly pan-fried or broiled.

2. Shellfish

Shellfish used to be widely considered bad for you, because it is relatively high in cholesterol. Yet, recently it has become known that consuming shellfish (more notably, clams and crab) is good for you. This seafood option is also rich in potassium and protein.

3. Salmon

All things considered, salmon caught in the wild is popularly considered the most nutritious, healthiest fish available. It is best when broiled, baked or grilled, but can be cooked in many exciting ways. Just like most fish, salmon offers high amounts of vitamins B6 and B12. Remove the skin before cooking salmon. Cooking the salmon too long can make the fish tough to eat.

4. Perch

While perch is often much smaller, “ocean” and “yellow” are the more popular varieties. Most supermarkets and neighborhood grocery stores sell it also as one of the least expensive fish to buy. The nutritional value will come out fully in perch by broiling or baking it.

No matter what type of seafood you plan to add to a diet, it is crucial to cook it thoroughly. While it may be difficult to achieve a delectable consistency, raw seafood should be cooked at a minimum temperature of 145 degrees Fahrenheit. Just as the case is with all cooking, keep everything you are using as clean as possible.