There is a lot of controversy in the media about carbs. There are some people that say you should eat a low carbohydrate diet, don’t eat them at night, or only eat high-protein. It can get pretty confusing. If you are trying to loose weight, gain muscle, or just stay healthy you need carbs! About 60% of your daily calories should come from carbohydrates. They provide your brain and muscles with much needed fuel. This helps you get through the day with energy and stamina.

No matter what you eat whether carbs, fats, or proteins, they all equal calories. If you want to loose weight, you have to burn more calories than you take in. Where your calories are coming is also very important.

There are two types of carbohydrates: Simple and Complex. Simple carbohydrates come from food sources such as table sugar, soda, candy, honey, and occur naturally in fruits and vegetables. Complex carbohydrates come from food sources that contain more nutrients and fiber such as whole grains, potatoes, fruits and vegetables, rice, and beans. They are the better choice, because your body burns more calories converting them over to usable energy. They also keep your blood sugar levels from spiking.

At Big Time Results, not only do we have personal trainers to help you take the excuses out of working out, we have a Registered Dietitian on staff to help answer your nutritional questions. Having overall health and success at reaching your goals truly takes a combined effort of participating in physical activity and making healthy food choices.

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Turkey Bake with Whole Wheat Pasta

Prep Time: 15 Minutes

Cook Time: 45 Minutes

Ready In: 1 Hour

Servings: 10

Ingredients:

1 (16 ounce) container low-fat ricotta

cheese

1 (8 ounce) package shredded low-fat

mozzarella cheese

2 cloves garlic, minced, or more to taste

salt and ground black pepper to taste

1 (1 pound) package whole-wheat penne

pasta

1 pound ground turkey

1 (13.5 ounce) jar spaghetti sauce

Directions:

1.               Preheat an oven to 300 degrees F (150 degrees C).

2.               Stir the ricotta cheese, mozzarella cheese, garlic, salt, and pepper in a bowl; set aside on counter to allow to come to room temperature.

3.               Bring a pot of water to a boil; cook the penne in the boiling water until cooked through yet firm to the bite, about 11 minutes. Drain and transfer to a large mixing bowl.

4.               While the pasta cooks, place a skillet over medium heat. Crumble the turkey into the skillet; cook and stir until the turkey is completely browned. Drain and add to the pasta.

5.               Spread 2 tablespoons of the spaghetti sauce into the bottom of a 13x9-inch baking dish; stir the rest of the spaghetti sauce into the pasta and turkey mixture. Spoon about half of the pasta mixture into the baking dish; top with the cheese mixture and spread into an even layer. Spread the remaining pasta mixture over the cheese layer. Cover with aluminum foil if desired.

6.               Bake in the preheated oven until slightly brown on top, about 30 minutes.

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