Ask Gilad

Complex carbohydrates, on the other hand, are made up of starches and fibres, and break down into glucose very slowly.  In doing so they can provide a consistent supply of energy for sustained periods of time rather than suddenly and all at once.  Complex carbohydrate foods tend to be low in fat, high in fiber and loaded with essential vitamins and minerals.

Foods high in complex carbohydrates include:
Vegetables:  In salads and soups as well as raw an cooked vegetables and potatoes
Whole grains:  bread, pasta, cereals made from whole grains (not processed), brown rice.
Legumes:  Fresh and dried beans peas and lentils.
Seeds and nuts:  Eat in moderation because these are high in fat.

Look for the following signs of improvement:

1. Increase in endurance: The ability to train for a longer period of time without becoming exhausted.
2. Increase in strength: The ability to lift more weight or perform more repetitions without becoming exhausted.
3. Increase in flexibility: The ability to perform stretches with more range than before.
4. Decrease in body fat:  A leaner look. Previous areas of fat deposits such as love-handles, thighs and buttocks shrinking and muscles beginning to show through.  
5. Improvement in appearance and health: You will feel it and know it. It is an unmistakable feeling.

Pay attention to your breathing as you stretch.  Don't hold your breath while stretching.  If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further.  Stay within the limits of comfort.

1. Increase in endurance: The ability to train for a longer period of time without becoming exhausted.
2. Increase in strength: The ability to lift more weight or perform more repetitions without becoming exhausted.
3. Increase in flexibility: The ability to perform stretches with more range than before.
4. Decrease in body fat: A leaner look. Previous areas of fat deposits such as love-handles, thighs and buttocks shrinking and muscles beginning to show through.
5. Improvement in appearance and health: You will feel it and know it. It is an unmistakable feeling.

So keep trimming as much fat as you can from your steak and consider substituting fish or skinless chicken more often...and don't be afraid to eat large servings of vegetables.

Every person is different but most studies indicate that the average person needs between 7 an 8 hours of sleep per night. But remember, quality of sleep is more important than quantity.  If you are waking up every hour or so during the night because of noise or other disturbances, and you have trouble getting back to sleep you are probably going to feel tired the next day even if you were in bed for nine hours the night before. Try to find a sleeping area in your house that is free from disturbances like light, noise and movement so that you can get continual quality of sleep.

And maybe the best advice I can give you...is to turn off your phone. Resist the urge to go on-line and check your email. They are finding that activities of this nature can be extremely disruptive to your sleep.