40 APRIL 2017 ARCAD A NEWS from your friends at Pete’s Happy Easter Happy Easter WE’RE HAPPY TO SERVE YOU AT ANY OF OUR 8 CONVENIENT VALLEY LOCATIONS! • 22 S. Mesa Dr, Mesa • 1017 E. Apache Blvd, Tempe • 1111 E. Buckeye Rd, Phoenix • 2628 W. Van Buren, Phoenix • 3920 S. Central Ave, Phoenix • 4121 N. 44th St, Phoenix FAX: 602-952-9233 • 5516 W. Glendale Ave, Phoenix • 9309 W. Van Buren, Tolleson Need a menu? Visit our web site: WWW. PETESFISHANDCHIPS .COM Burgers, Dogs, Burritos! Scrumptious Fish & Chips! Fresh Breaded Onion Rings! Children’s Menus at Some Locations! Drive Thru/Take-Out Is Our Specialty! ☞ ☞ ☞ ☞ ☞ Family Owned & Operated Since 1947 602-622-6873 AZFORKER@AOL.COM • WWW.CHARLESFORKERAUTO.COM HAPPY 25 TH ANNIVERSARY, ARCADIA NEWS! FROM THE CHARLES FORKER AUTO GROUP (ADVERTISING IN THE ARCADIA NEWS FOR 23 YEARS)! By Andrea Barkley Have you ever wanted to pick a nutrition coach and personal trainer’s brain for a few minutes and ask your most burning fitness questions? After nearly ten years in the industry, I am glad to share my top ten questions and answers with you this month! 1. Are carbs bad for you? Well, it depends. Is your carbohydrate consumption relative to your activity level? Typically, the more active you are and the more you exercise, the more carbs you need, unless you eat enough healthy fat to use as a fuel source. Carbs that fuel a fit lifestyle can keep your metabolism revved, give you energy and slay sweet cravings. Fruit, sweet potatoes and squash provide the most nutritional bang for your caloric buck. I also like legumes if your body can tolerate them. It’s also important to check in with your body and see how you feel after eating carbs. We all have a unique biochemistry, so some of us need more than others. Please note that your body’s needs also change with seasons, stress, hormones, activity level, etc. 2. Will fat make me fat? No. Fat is a critical component to healthy cellular function. It helps to regulate hormones, metabolize vitamins, provide energy and keep our joints lubricated. It is essential for healthy skin and hair, and it is the builder of brain function. The fats to avoid are hydrogenated and trans fats, which are in many processed, fried, and baked foods. Skip vegetable oil, canola oil, sunflower oil, etc. That saturated fat is bad for you and causes heart disease and high cholesterol is a widely- debunked myth. If you’d like more information on that, just do a quick Google search for ‘saturated fat myth.’ Enjoy healthy fats from well-treated animals like butter, ghee, and dairy from pastured cows, as well as coconut, avocado, and olive oil. 3. How much protein should I eat? If you are very active, I recommend approximately one gram for your desired body weight. Adjust to your body’s preferences accordingly. 4. Is it super healthy to go vegetarian? Not necessarily. Candy, french fries and muffins are vegetarian and I don’t recommend eating those regularly. Yes, eating plants are wonderful and the most healthful choice you can make, but eating pastured and organic animal protein and fat is quite good for you too. 5. How much weight should I lift? That definitely depends! If you’re new to the gym or trying a new exercise, start light and adjust from there! I say grab a couple sets of weights to have handy. As a good rule of thumb, find weights where you can perform 12 reps, but the last few are pretty challenging. 6. How much cardio should I do? That also depends. If you want to build size, use weightlifting as your cardio. If you are prone to weight gain, perform moderate cardio a couple of days a week and also include a couple of short, intense cardio bursts a couple of days a week. Long, leisurely walks are always a wonderful part of any fitness program. 7. Can I do abs more than once a week? Sure! Just skip abs if they’re sore. Stay off ab machines that lock you in place and do your own mat work instead. Make sure to stretch your back afterwards. Also, lifts while you stand—like squats and deadlifts—work your abs too. 8. What should I eat pre/post workout? Whatever you like! Just keep it clean and shoot for a balance of protein, carbs, and fat. 9. What alcoholic beverages can I drink while working on my fitness? I say stick to organic, sulfite-free wines and choose premium distilled liquors mixed with water or club soda. One ounce of alcohol equals approximately 100 calories. Count those calories as either 25g of carbohydrates or 11 carbs of fat. Insert the wide-eyed emoji here. 10. I’m not losing weight? What else can I do? I have some unconventional advice when it comes to this question! Make sure you’re drinking plenty of water, getting at least eight hours of sleep, enjoy some real fun and mix up your workouts. I hope this helps! Thank you for reading. — Andrea Barkley is a fitness expert and founder of Moan Out Loud Protein Shakes. A fitness expert’s answers to most frequently asked questions FOOD WISE

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