In the begining...

Meditationis a powerful tool...  Its main purpose is to “train the mind” to focus outside of oneself, to be mindful in all actions, and to accept what is.  Emotions can be mastered, good habits can be formed, changes can be made when the mind is prepared and properly disciplined.

Starchy Carbohydrates                                                                                                                                                                       Eat with all 5-6 meals throughout the day.  Around 25-27 grams of carbohydrates per serving.  1 serving per meal
FOOD ITEM	SERVING SIZE   (Measure Dry)	Glycemic Index	Desirable
Old Fashioned Oats	½ cup dry	Low	Highly
Cream of Rice	¼ cup dry	High	Good After Workout Only
Cream of Wheat	4 TBL Spoons dry	Medium	Good
Baked Potatoes	4 ounce cooked	Medium	Good
Sweet Potatoes	4 ounces cooked	Medium	Good
Rice (Brown Whole Grain)	½ cup cooked	Medium	Good
White Rice	½ cup cooked	High	Good After Workout Only
Spaghetti	4 ounces cooked	Low	Good in GI but too many carbs for a small serving
Whole Wheat Flour Bread	2 slices	High	Not a great choice but ok in moderation
Corn	¾ cup	Medium	Good
Peas	1 cups	Medium	Good
Low GI = 1-55      Medium GI = 56-69     High GI = 70-100
Simple Carbohydrates                                                                                                                                                                                    If you must eat 1 serving with Breakfast and 1 after workout as even though they are low to medium in GI, too many simple sugars from fruits in the diet throughout the day can prevent fat loss.  If your post workout meal is breakfast then just consume 1 serving per day of fruits.                                                                                                                                                                                                         Around 10 grams of carbohydrates per serving.  If breakfast is the post workout meal: 1 serving per day with post workout meal.  If post workout meal is not breakfast: 1 serving with breakfast and 1 serving with post workout meal.
Food Item	Serving Size	Glycemic Index	Desirable
Apples	½	Low	Good
Oranges	½	Low	Good
Grapefruit	½	Low	Good
Cherries	7	Low	Good
Pears	1/3	Low	Good
Bananas	1/3	Medium	After workout only
Lemons	1	Low	Good
Cantaloupe	¼	High	After workout only
Strawberries	1 cup	1 cup	Good
Apricots	3	Medium	After workout only
Grapes	½ cup	Low	Good
Mango	1/3 cup	Medium	After workout only
Papaya	½ cup	Medium	After workout only
Low GI = 1-55        Medium GI = 56-69         High GI = 70-100