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Carbs that help build muscle & melt fat -------------------------------------------------------------------------------- If you're going to eat carbs ... You need to know a little bit about complex carbs ... to burn belly fat and gain LEAN muscle. There are complex and simple carbohydrates. * Complex carbohydrates are preferred by athletes.* They provide energy, but don't spike your "insulin" levels as much as simple carbs do. This is important because insulin is your primary "Fat storing" hormones ... so it's best to keep levels of this hormone low & stable all day long. (except for one specific time of day, and that's right after a workout where an insulin spike can actually help drive calories into your muscles because your workout just "emptied" them of fuel. So that means, when you eat -- your body will "prefer" to store those calories in your muscles instead of as fat.) Pretty simple: Complex carbs all the time/simple carbs after workout. Easy right? -------------------------------------------------------------- * Your Carb "Cheat Sheet" -------------------------------------------------------------- Here are ten examples of foods you can eat that fall into the category of complex carbohydrates ...

1.* Leafy greens - eating green vegetables is important.* They provide various vitamins and minerals along with complex carbs. Examples include turnip greens, collards, kale and mustard greens.

2.* Beans - Beans are an inexpensive source of protein, fiber and complex carbs.* Eating beans fills you up and slowly releases fuel for the day.* Examples include Navy, Northern, pinto, black, kidney and Garbanzo.

3.* Cruciferous veggies - these vegetables provide a lot of flavor, anti-estrogen action, and good carbs.* Foods in this category: cauliflower, broccoli, Brussels sprouts.

4.* Fruits - all fruits don't fall into this category but many of them that you might like to eat are featured: apples, prunes, pears, strawberries, and oranges.

5.* Grains - your best bet? Cut WAY back on grains, you probably eat enough already. But if you have to eat them, choose a whole grain or sprouted grains that contains all three parts of the grain.* Look for buckwheat, oat bran, oatmeal, multi grain breads.

6.* Some dairy - be aware of hidden sugars that can make the source more simple than complex.* Try full fat milk and other dairy products (fat helps to blunt insulin spikes)

7.* Other vegetables - some of the tried and true favorites include carrots, potatoes (eaten with the skin!), celery, asparagus, zucchini and onions.

8.* Cucumbers and pickles - great for you either way.

9.* Rice - Not a great choice (unless it's after a workout) but if you're going to eat it, choose brown rice or wild rice.

10.* Tomatoes - Really good for you and important for the lycopene. Complex carbs provide a sustained form of energy for your body as well as fiber which helps to clean out the digestive system. Keep this "cheat sheet" around to make better carb choices!