It's true, not all carbs are created equally. Carbs are not evil. Too many of us have been brainwashed to believe that all carbs will make us fat. If eaten in large quantities, sure they can, but then again, the same goes for eating large amounts of any food. The key is choosing the right carb to consume. Eating the right carbs can help you with your weight loss. ___________________________

1. Research suggests that increasing your intake of soluble-fiber (found in carb-rich foods like beans or oatmeal) by 5-10 grams daily could have a 5% drop in LDL or "bad" cholesterol.

2. Carbs promote the production of serotonin, a feel-good chemical in your brain.

3. Swapping refined grains (like white bread and pasta) for whole grains will help you reduce total body fat and belly fat.

4. Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before exercise may help burn more fat, according to a study from the  Journal of Nutrition.

5. Many carb-filled foods act as powerful appetite suppressants because they contain soluble-fibers that keep you full for longer and satisfy your brain and belly.

These are great reasons you should still incorporate healthy carbs into your diet. Below are 5 nutrient-dense carbs that won't make you fat, and will keep you satisfied and feeling great after every meal.

Summer is right around the corner and our Summer Slim Down Fitness Challenge is the best way to keep yourself motivated and looking your best during the summer months. Joining our fitness challenge is the accountability you need to achieve your fitness and wellness goals. Without accountability, it's hard to be consistent. Consistency is key in changing your habits and your body. We provide you with a fitness challenge as a tool to keep you motivated, committed and consistent, paving the way for you to reach your goals while being rewarded for your hard work and dedication.

5-Week Program Includes:

Are you feeling stressed, exhausted or recovering from an illness? Join Tami for our Restorative Yoga Workshop this Sunday from 1 PM - 3 PM. Restorative yoga is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the use of props. Using props allows you to maintain balance while you are relaxing your body. Sign up for this weekend's workshop at the service desk and bring a friend! // Pre-registered $30 | Non-Members and Day of Workshop $35

It's beginning to feel a lot like summer around here! Cool off with a refreshing smoothie from the Milestone Cafe or make your own at home! The Center Cafe at Milestone offers a number of fruit smoothies that will satisfy your craving for something sweet and refreshing. We encourage you to tailor your smoothie as you wish and try our variety of healthy add-ins, too!

Small: 16oz | Large: 24 oz.

Banana Berry
Skim milk, fat-free French vanilla yogurt, blueberries and strawberries, banana
Small: 140 calories, 30 g carbs, 3 g fiber, 4 g protein
Large: 265 calories, 55 g carbs, 8g fiber, 8 g protein

Blueberry Crunch
Skim milk, fat-free French vanilla yogurt, granola, blueberries, sugar-free almond syrup
Small: 205 calories, 40 g carbs, 2 g fiber, 7 g protein
Large: 275 calories, 50 g carbs, 4 g fiber, 11 g protein

Strawberry Sunshine
Orange juice, strawberries, banana, sugar-free French vanilla syrup
Small: 130 calories, 35 g carbs, 4 g fiber, 1 g protein
Large: 230 calories, 45 g carbs, 6 g fiber, 3 g protein

Banilla
Vanilla yogurt, skim milk and bananas
Small: 150 calories, 40 g carbs, 5 g fiber, 5 g protein
Large: 180 calories, 55 g carbs, 8 g fiber, 8 g protein

Cran Banana
Cranberry juice, orange juice, banana
Small: 140 calories, 35 g carbs, 4 g fiber, 1 g protein
Large: 210 calories, 52 g carbs, 6 g fiber, 3 g protein

Spinach Delight
Fresh spinach, strawberries, blueberries and banana; choice of orange juice, soy or almond milk.
Small: 145 calories, 31 g carbs, 4.8 g fiber, 5.2 g protein

Healthy Ad-Ins
Flax seed oil, granola, soy milk, crunchy peanut butter, Mother's Soy Protein Powder, Soy Protein Powder (chocolate or vanilla), Why Protein Powder (chocolate or vanilla), spinach, almond milk.

Here's a really easy smoothie recipe for your to try at home!
Sparkling Strawberry Slushie from DashingDish.com

Happy Cinco de Mayo! Mexican food seems to be a crowd favorite, and just about everybody enjoys tacos, queso, and a margarita every once in a while! Cinco de Mayo wouldn't be Cinco de Mayo without some of your favorite Mexican cuisine to enjoy. Here's a delicious and healthy Picadillo Quesadilla from SkinnyTaste.com to ensure your fiesta is a healthy one! Plus, keep reading for 9 Food Swaps for a Healthy Cinco de Mayo and a healthy margarita recipe! 

Join our Personal Trainer and Weight Management Specialist, Jamal Thruston,  tonight for another great 5-week Tools For Change workshop starting tonight! Join Jamal for his Stress & Weight Management class to gain control on emotional eating, acquire tools and resources for stress management and increase your knowledge and confidence!

Today is the last day of Stress Awareness Month. We hope that throughout the month of April, you have learned valuable information from our blog and from our Facebook page on how to handle the stress in your life. Here we shared information on the different types of stress; routine stress, change stress, and traumatic stress. Here we shared 16 ways you can manage your stress. Below are all 10 Stress Tips we shared on our Facebook page throughout the month of April. Managing your stress is so important to your overall health. Too much ongoing stress can leave you feeling overwhelmed and effect your emotional and physical health. We challenge you to use these stress tips and take note of how you feel. Make 2014 the year you choose to focus on your health. Relax and rejuvenate for your body and mind!

After a rough winter, we're so glad Spring is here! Along with flowers and lush landscapes, Spring brings us the bright colors of fresh, seasonal produce back to the grocery store; colors and tastes that we miss during the winter months. Here are some of the fruits and vegetables that are in season during the spring. The best part about buying in-season produce is you'll save money when you buy them fresh. Checking out any of the Louisville area, local farmers markets is a great first step. Plus, in-season produce delivers the best flavors. Cheers to no more dry and tough strawberries! Also, don't forget to check out GreenBEAN Delivery. GreenBEAN Delivery is a year-round food delivery service that brings the freshest local &  organic produce and natural groceries right to your doorstep. Be sure to ask about the Milestone discount!