TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Dial-A-Carb

Expand your smart carb menu by dialing your carbs up or down.

Carbohydrates aren’t an all-or-nothing game.

If you feel you’re doing well getting the right carb type in the right portions, focus on:

  • being consistent
  • trying new varieties and expanding your repertoire
  • making food prep more effective and efficient

Whatever you choose, continue to practice the basics of quality and quantity.

Think on a continuum.

Dial the carbohydrates up or down.

As you move along the continuum, you can try adjusting the amount of carbohydrate, the type, and even when you eat them (for instance, more with some meals rather than others).

If you dial up (i.e., more carbs), add higher-fiber, slow-digesting “smart carbs” such as starchy tubers, whole grains, beans and legumes, and/or fruit.

If you dial down (i.e., fewer carbs), stuff those meals full of delicious colorful veggies.

Learning adaptability in meals and menus.

Neither high nor lower carb menus are “good” or “bad” for everyone all the time. (However, most people don’t do well with no or very low carbs in their diets.)

By experimenting with options you’re expanding your awareness and exploring what works for you.

Experiment. And have fun.

A few examples of meals dialed up or down.

Higher carbs: Chickpea stew with eggs Lower carbs: Eggs and vegetables

Higher carbs: Tofu and quinoa Lower carbs: Tofu and vegetables

Higher carbs: Oatmeal with fruit Lower carbs: Clam stew

Higher carbs: Burger & sweet potato fries Lower carbs: Beef with vegetables

Higher carbs: Shrimp with pasta Lower carbs: Chicken with vegetables

Higher carbs: Seafood paella with rice Lower carbs: Seafood combo with vegetables


Write In Your Journal

What’s one “Dialed up” (i.e., higher-healthy-carb) meal you could make today?

What’s one “Dialed down” (i.e., lower-carb) meal you could make today?

What 5-minute action will you take today to stay on track with smart carbs this weekend?