Are you Carbo-phobic?



Carbs have gotten a bad reputation over the past few years, with women and men all over shunning the bread basket and even avoiding fruits and veggies in belief that these foods will make them fat, bloated and feel sluggish.

Are you carbo-phobic?

We've learned to fear carbs because we've been told that they make us gain weight. But the REAL truth us, consuming the right kids of carbs from whole grains, fruits and veggies can actually help you lose weight and keep the weight off long term.

Flat out, eating the right kind of carbohydrates is the best way to get and STAY skim.

Here's 5 rules to follow when adding a balanced carbohydrate into your diet:

1. Eat a "carbstar" at every meal

Carbstars are carbs which are high in resistant starch. Resistant starch is named because it resists digestion. Resistant starch is a weight loss powerhouse because it does not get absorbed into the bloodstream or get broken down into glucose - which in turn gets stored as fat if your muscle and liver glycogen storage is full.

These resistant starch carbs do not raise your blood sugar. Foods high in resistant starch include: bananas, oats, beats, lentils, sweet potatoes, whole wheat pasta, barley, brown rice, peas, rye, wholegrain tortillas and/or breads.

2. Balance your plate

The most successful 'diets' are the ones with balance - where you're able to maintain a healthy balance between carbs, fats and proteins.

Your carbstars should take up roughly 1/4 of your plate. The rest of your plate should be filled with lean meats, low fat dairy products, healthy fats and fruits and veggies.

3. Become a portion queen/king

Portion control is KEY. The general rule of thumb is to consume a carbstar the size of your fist. (usually 1/4 - 1/2 cup)

4. Never deprive yourself

When we are forbidden to eat our favorite foods, we often end up binge eating on them. I don't know about you but when I'm told I cant eat pizza, I instantly crave it - then eventually breakdown and have a slice (or three).

Letting yourself have a carbs in your diet will make you feel more satisfied. You'll find yourself craving starchy carbs like donuts, pizza, sugary cereals...less!

5. Build a power pantry

As with any healthy nutrition plan, the key to success is having healthy foods on hand at all times. Stalk your pantry with healthier carbs and ditch the potato chips and sugary cereals. Always have on hand in your pantry: whole grain breads, whole grain pastas, brown rice, lentils, canned beans. Always store in your fridge: berries, broccoli, carrots, low-fat dairy products, cheese, apples, avocados, pears and tomatoes.

For the perfect balanced carb, fat and protein plan - check out our custom meal planning! Where each plan is designed to fit you, your daily requirements, tastes, allergies and daily activity

CUSTOM MEAL PLANNING


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105 N Broadway, Hartington NE 68739