The Must Eat Carbohydrates for 2009.

If you have resolved to get back on the Kinetix wagon this year, or maybe just put the wagon into high gear than you know your nutrition plan is critical to your success. Luckily with Kinetix, you won’t have to swear off any of your favorite foods, eliminate carbs, or stop eating past 8 pm to get and stay in the best shape of your life. In fact you will need to do just the opposite. That’s probably why you have already made Kinetix a lifestyle rather than a diet.
Although Kinetix doesn’t restrict any particular foods or promote certain foods over others, there are some foods that will give you a bigger nutritional bang for your New Year buck. In the next few newsletters I will be suggesting the must eat Kinetix macronutrients for 2009. This month we start with carbohydrates. The must eat Kinetix proteins and fats will follow and perhaps a reverie on Free Targets will arrive in time for spring.

I am also challenging you to think outside of the box this year and try some new foods to help keep you on track toward your goals. Let’s face it you need to keep your palette as excited about healthy eating as you do your body.
The following list includes my four favorite groups of carbohydrates. They are jam packed with vitamins, minerals, antioxidants and fiber. They are easy to make and are most likely sitting in your pantry right now.

My all time favorite carbohydrate is the musical fruit- beans!!
Beans are an incredible food. They are loaded with minerals, cholesterol reducing fiber, cardio protective isoflavones, and other phytochemicals that inhibits cancer cells from multiplying. As if that were not enough beans are big time suppliers of several B-vitamins including Folate.
The other reason I love beans is because of the gentle effect they have on blood sugar. Beans are a complex carbohydrate which means they take much longer to be digested than simple carbohydrates found in refined grains and sugars. Since they are digested slowly they cause only a gradual rise in blood sugar levels while giving you that steady supply of energy you need to keep you going all day long.
With so many varieties out there, you can be as adventurous as you like. Although canned beans are the easiest to use, make sure to read the labels to find low sodium or reduced sodium varieties. Here are a couple of Kinetix favorites to try:

K4 Chile Rubbed Halibut with Black Beans
K4 Vegetarian Mexican Pizza


An apple a day……
Fruit is brimming with vitamins, fiber, antioxidants and loads of phytonutrients to keep you youthful. They are refreshing, and so very sweet making them incredibly easy to enjoy. Because fruit is digested more quickly than other foods they are best eaten as part of a snack between meals. Fruits high amount of natural sugar gives you quick energy while the fiber helps support good digestion.
While fresh fruit is the best, there are many varieties available frozen that do not include any added syrups. Remember the more colorful the better. Check out the Kinetix Fruit Guide to sample some of the tastiest fruit combo’s for snacking:

Kinetix Fruit Guide


The staff of life…..
Whole grains are considered super foods in many parts of the world. They contain excellent sources of vitamins, and trace minerals. Filled with fiber, they compliment the protein at any meal. The best whole grain choices include, brown and wild rice, oatmeal, barley, sprouted whole grain breads and crackers, and my personal favorite quinoa (keen-wa).
When it comes to packaged foods, be a studious label reader and make sure the first ingredient includes a whole grain. That way you will know you are getting the best.
No need to panic, in any K- Balanced recipe you can substitute whole grains like whole wheat pasta for white pasta or brown rice for white rice and keep the balance in check.
How about one of these recipes tonight?

K4 Sole with mushroom quinoa
K4 Mushroom Barley Soup with Mini Meatballs


Your mother was right……
Vegetables are naturally less sweet and lower in calories than fruits, but very high in fiber. They also contain high amounts of minerals, antioxidants and phytochemicals to repair and replenish you throughout the year. When it comes to choosing vegetables that contain carbohydrates think about root vegetables with bold colors- sweet potatoes, beets, butternut squash and corn top the list. You can eat them steamed, pureed, baked, or added to a soup. The more simple the preparation, the easier it is to enjoy their natural sweetness.


K4 Grilled Chicken and Balsamic Beet Salad

K4 Turkey and Squash Stew with Garam Masala

So mix it up a little in 2009. Whatever carbs you decide to try, make the best choice possible to get as many benefits as you can. Remember carbs are the body’s most easily used nutrient for energy and assist your body with fat burning. And we all want to do a lot of fat burning in 2009!

Next time – The Must Eat Proteins for 2009!