When eating carbs, do this

A lot of people avoid carbs like the plague, and then there are others that are like, I just can’t live without my carbs and eat away.

You’ve probably heard that carbohydrates are the worst thing you can eat when trying to lose weight, or burn fat; for most people that’s true. I met a lady at the grocery store and she said she tried to give up carbs to lose weight but it was just to hard and she will just live with being overweight.  Well to me that was crazy and her approach was too extreme for her. Healthy eating is a personal lifestyle. Bad choices lead to a bad heart

Fortunately, YOU DON’T need to go low-carb or no-carb… you need to eat the right carbs.  If going cold turkey doesn’t work for you then substitute one at a time.  Rome wasn’t built in a day and neither were you or your bad habits.  Needless to say every time I go to the store she asks me for tips.  These are some of the tips I shared with her:

When eating carbs eat protein. So say you are eating 30 grams of carbs, then balance it with 15 grams of protein.  If you don’t have a tool for measuring, then eat at least 4 ounces of protein which is a palm size.  This little trick will help you to prevent insulin spikes.

When we eat refined carbs without protein our blood sugar levels become imbalanced causing peaks in blood sugar.  Over time, this causes weight gain and/or insulin resistance.  Due to years of eating processed carbs, most people are now insensitive to one of the most important hormones in our body – INSULIN!  Let’s take control and allow our bodies to become sensitive to insulin where it helps us and not hurt us.

You Don't Have to be Extreme, Just Be

Here are a list of good carbohydrate & lean protein suggestions:

Grains And Starches

  • Brown or wild rice
  • Quinoa
  • Barley
  • Buckwheat
  • Oats
  • Sweet potatoes/yams
  • Popcorn
  • Brown rice cakes
  • Low sugar granola
  • Soba noodles
  • Whole grain bread, pasta and cereal – in moderation.  Look for unbleached grain products.
  • Chia seeds
  • Flours – Spelt, Whole Wheat, Oat, Rice or Quinoa flour

Lean Meats, Meat Substitutes and Fish/Seafood:

  • Poultry – Chicken Breast is your friend
  • Extra Lean Ground Turkey
  • Pork Tenderloin
  • Veal
  • Extra Lean Ground Beef
  • Grass Fed Beef
  • Tempeh
  • Tofu
  • Lamb rack
  • Shrimp
  • Lobster
  • Clams
  • Mussels
  • Scallops
  • Salmon, Tuna, Bass, Mahi Mahi, Tilapia and all other fish varieties
  • Venison Steaks
  • Buffalo
  • Bison
  • Elk
  • Egg whites (duck, chicken or goose)

Listen to your body. If cold turkey is not for you (whether its dairy, carbs, red meat, fried foods, alcohol whatever) start off removing 1 item at a time and soon you will have come to a level of BALANCE for YOU.

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Until next time,
Nicole, Your Certified Health Coach
It’s Your Body, Own It. #owwnit

Plant Based Health CoachNicole Nunez (2)

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