Key points

• Almost all of us benefit from having some carbohydrates in our diet.
• “Smart carbs” are slower-digesting, higher-fibre, and nutrient-rich. These include such foods as:
  • Whole grains (e.g. brown or wild rice, Quinoa, buckwheat, etc.)
  • Beans and legumes
  • Fruits and starchy vegetables (e.g. potatoes, sweet potatoes, bananas a, etc.)
  • This is a “difficult” habit for some of us

[TIPS]

• It is our job at Brawd and Ms.Fit to HELP you understand that:
  • Low-carb” is not ideal; most people look, feel, and perform better with some carbs in their diet, even if they’re trying to lose weight / fat
  • Not all carbs are created equal: slow-digesting, high-fibre, nutrient-rich “smart carbs” are a great nutritional choice and not the same thing as processed sugars
• Maybe have a shopping list available as a hand-out; you can then chose which “smart carbs” you may like and will eat or want to experiment (see files section of this group)
• We have suggestions available for you if you may be avoiding wheat and/or other grains
• For now, it doesn’t really matter what specific foods you choose as long as you get into the habit of choosing or trying to chose smart carbs.
• Preparation is key – are you able to buy, prepare, and have smart carbs on hand, and therefore easily available?

Approximate serving size is:

• Women:1 cupped handful per meal
• Men: 1-2 cupped handfuls

• We adjust portion sizing to your needs and activity levels.

• Adjust the habit to your nutritional level:
  • Level 1: Just try the basics, e.g. simple substitutions, adding new types of foods; remember to eat to 80% full and slowly or slower
  • Level 2: Improve quality, variety, and consistency.

Many people avoid carbohydrates these days, thinking that carbs make them fat.
Big mistake.

Carbs are your friends – and the more active you are, the better friend they will be.

Cut carbs too low for too long and you’ll probably:

• Have as much energy as a pile of wet newspaper.
• Feel deprived, anxious, and angry about life.
• Find yourself speed-eating a bag of Oreos after a week or so.
• Kill your mojo.

But when you get enough of the right kinds of carbs:

• You’re full of energy, zest, and vitality.
• You feel calm and relaxed, and you sleep like a boss.
• You control your appetite and feel fuller longer.
• You kick ass in your workouts, in your sport or hobbies and at life

Step1 – Look at your daily routine and menu or choices

Step 2 – See if you can figure out how to substitute some smarter carbs or make your normal meals just a little incy wincy bit better.

For example, you could try:

• Some whole grains (such as brown or wild rice, cous cous, quinoa, oats, buckwheat groats, sprouted grains, etc.)

• Beans/legumes

• Sweet and/or regular potatoes.

• Snack on fruit instead of sugary treats when you want something sweet.

• Use fruit (or even cooked sweet potatoes) to sweeten a Super Shake ( I know!! What a CRAZY IDEA – TRY IT)

• Look for whole-grain alternatives to processed white flour products (try different whole grain breads or sour dough or rye, try Ezekie Bread (google it).. HAVE A LOOK in the BREAD ISLE in the supermarket… what can you find?

• Bring legumes into your life (lentils, beans, peas, peanuts — whether it’s black bean chilli, dal or lentil flour chapattis, or some chickpea hummus)

• Boil or bake potatoes instead of frying them. (Yes . . . potatoes are on the menu!)

• Have some steel-cut or old-fashioned oats (or something truly whole-grain) instead of regular sugary breakfast cereal.

Step 1: Notice what refined-sugar carbs you might still have in your diet.

Step 2: Look for alternatives.

For instance, can you find healthier, smarter-carb versions of:

• Cakes, pastries, or muffins? (Try higher-fibre flours such as Quinoa flour, buckwheat flour, coconut flour, brown rice flour, or even whole-wheat flour. You can also bake with sweet potatoes.) – basically if you google “paleo treats” – the world is your lobster for options.

• Cookies and bars, including protein bars? (Try the Oatmeal Raisin Protein cookies, the Chocolate Fudge Muffins, or have a look at Proteinpow

• Chocolate and sweets? (Try fruit or unsweetened dried fruit. as above)

• Ice cream? (Try PN Protein Ice Cream.)

• Or – Chop up a banana – pop in the freezer for a few hours. Then put in a blender (I use a nutribullet) until of ice-cream consistency – add a spoon of peanut butter or almond butter if you like

• Fruit juices (Try fresh-squeezed OJ instead of prepackaged stuff. Or better yet, the whole orange.)

NOW… Sometimes this might mean trying a few new things in the kitchen.
It could also mean that you have a few “disasters” or experiments that don’t work for you…

But… by now, you should be feeling at least a little more capable, creative, and adventurous?????

So just try stuff and see what happens.

Keep it simple and do-able.

Try just one small adjustment each day, whichever seems easiest.
Try having beans, whole grains, or fruit as a side dish.
Or find a smart carb substitute for something high in sugar.
Your call.

LET’S DO THIS STUFF…….

Lloydy