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		Roy Sperr Jason Walters and Shawn Hunter NMLS: 202418/295556/348864 Equity Source Mortgage, Inc. Phone: Roy (763) 657-2012 Phone: Shawn (763) 657-2017 Emails: roy@equitysourcemortgage.net roy@equitysourcemortgage.net www.equitysourcemortgage.com

September 2014 August 2014 July 2014 June 2014 May 2014 April 2014 March 2014		8 Things to Eat Before Your Workout One of the most popular ways to lose weight—and the solution typically recommended by doctors and fitness professionals alike—is to create a calorie deficit. This means you need to eat fewer calories than you burn off throughout your day.  A myth purports that if you don't eat before working out, you'll create an even bigger deficit and lose more fat. Not true. In reality, doing so can revert your body to a starvation pattern, forcing it to hang on to extra fat to protect itself. Instead, you should provide your body with a healthy stream of fuel prior to each workout. These nutrients also help to repair muscle and promote recovery. Here are some of the best low fat foods to eat before your workout. For digestion, it's recommended that you wait at least 45 to 60 minutes after eating before beginning your work out. Bananas are full of good carbohydrates, digest quickly, and are high in potassium, which helps maintain lean muscle, nerve function and recovery. Oatmeal is loaded with fiber that steadily releases carbohydrates into your bloodstream, supplying you with energy for your workout. Chickpeas are another quick and easy snack—season 1/4 cup right out of the can with a squeeze of lemon juice. Although hummus is also made from chickpeas, in general the fat content from the added oil is too high for pre-workout eating. Caffeine helps to produce energy, slow fatigue, and burn fat. A couple of espresso shots is enough—overdo it and you risk nervousness, insomnia, headaches, poor digestion, and stressing your adrenal system. Fruit smoothies contain fast absorbing protein and a useful combination of both simple carbs (fueling the first 15 minutes of your workout) and complex carbs (kicking in after about 30 minutes). Dried fruit is a great backup option for instant energy on the go. Again, about 1/4 cup of berries, apricot, pineapple or mango will give you a fast boost. Quinoa provides a slow-release fuel you'll need toward the end of your workout. Topping it off with some jam will provide you those fast-working simple carbs. Chicken breast or tofu with brown rice in combination is ideal if you prefer working out after lunch or dinner because it will sit well with most digestive systems. Plus, the lean protein in chicken and tofu will help speed recovery. For variety, substitute rice with sweet potatoes, quinoa, other whole grains, or starchy vegetables. And of course, always make sure to check with your doctor before starting any diet or exercise program!

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