Control Your Carbs...

(Originally an email to my Fat Loss Contestants)

I may not know your personal dietary habits, or what specifically needs improvement. And I can't make very many suggestions to help you with your nutrition without first knowing more of those details.

However, I can give you one tip that I'm sure everyone needs to hear.

*If you want to maintain a lean body (or eventually get one!), you absolutely need to control your carb intake.*

Now, that doesn't mean that carbohydrates are bad - don't get the wrong idea! There are simply too many carb foods out there, so it's easy to overeat them.

I must repeat...
Our society is based on quick, processed starchy carbs - so it's very easy to eat a really high percentage of carbs and to simultaneously skimp on important proteins, fat, fruits and veggies, and foods with fiber.

The best way to control carbs?
First, only choose slow digesting carbs from natural sources. Foods like rice, potatoes, sweet potatoes/yams, beans, and oatmeal. Bread and pasta is more processed, so make sure you eat them sparingly - and choose whole-wheat or whole-grain varieties.

Second, eat carbs when your body can best tolerate them: 1) first thing in the morning, 2) immediately before exercise, or 3) in the 2-3 hours after exercise.

Third, load up your plate with veggies first. (Make sure the veggies take up half your plate, then add 1/4 protein and 1/4 carbs) And add some fruit throughout the day.

Fourth, save ultra-processed carbs for your occasional "cheat meals" (and no more than 3-4 cheat meals per week!)

AND if you really need a sugary, processed treat, the best time to eat it is immediately after a strenuous workout.
But...
DON'T make that treat a consistent post-workout choice!

So, now that you have a game plan for controlling your carbs, here's a list of what a serving of carbohydrate (40-50 grams) looks like:

1) 2 cups cooked oatmeal
2) 2 cup cooked rice
3) 1 cup cooked pasta
4) 1 medium potato or yam (about the size of your fist)
5) 2 small potatoes
6) 2 slices whole-grain bread
7) 1 small bagel
8) 2 english muffin halves with low-sugar jam
9) 1 12-inch pita bread
10) 1 heaping cup shredded hash browns
11) 2 small bananas
12) 2 small apples
13) medium canaloupe

Okay, go enjoy your carbs.
But control yourself!
And don't forget to eat enough protein!