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

Smart Carb Switches

Add better carbs with the switch or substitute trick

Smart carbs add value to your body and make you healthier.

Carbs are your friends.

And, the more active you are, the better a friend they’ll be.

Research shows that even if you have hormonal or metabolic issues (such as hypothyroid, PCOS, or problems regulating blood sugar), smart carbs are a valuable part of most people’s diets. (Smart carbs may even be especially important if you have those complications).

There are major health cautions to cutting carbs too low. A relatively small minority of people will look, feel, and perform their best on very low-carb diets.

When you get enough of the right kinds of carbs, you’re more likely to,

  • be full of energy, zest, and vitality.
  • feel calm, relaxed, and sleep well.
  • have fewer or less intense sugar cravings.
  • have high-functioning hormones are happy.
  • kick ass in the gym, on the field, and at life.

The carb experiment: Switching to smarter.

Focusing on better carbs can be a smarter strategy than focusing on fewer carbs.

To experiment,

  • Step 1: Look at your daily routine and menu.
  • Step 2: See if you can figure out how to substitute some smarter carbs, and/or make your regular meals just a little bit better.

For example:

For a side dish, try:

  • some whole grains (such as brown or wild rice, quinoa, oats, buckwheat groats, sprouted grains, etc.)
  • beans/legumes for chickpea hummus
  • sweet and/or regular potatoes boiled instead of fried.

For snacks,

  • Snack on fruit instead of sugary treats when you want something sweet.
  • See the list below for more ideas for sugar alternatives.

For fast meals,

  • Use fruit (or even cooked sweet potatoes) to sweeten a protein shake.

For breads,

  • Look for whole-grain alternatives to processed white flour products, such as Ezekiel bread

For main dishes,

  • Bring legumes into your life with black bean chili, dal or lentil flour chapatis.
  • Have some steel-cut or old-fashioned oats (or something truly whole-grain, like Holy Crap instead of regular sugary breakfast cereal.
  • Bean pasta — it even gives you an extra serving of protein.

High ROI switches: Substitute smart carbs for sugar.

Finding smart carb alternatives to foods high in refined sugar can be some of the most nutritionally rewarding switches.

For example,

For cakes, pastries, or muffins,

  • Try higher-fiber flours such as quinoa flour, buckwheat flour, coconut flour, brown rice flour, or even whole-wheat flour.
  • Experiment with baking with sweet potatoes.

For cookies and bars, including protein bars

  • Try ideas from Protein Pow: Like Oatmeal Raisin Protein cookies, Chocolate Fudge Muffins, or any of the other awesome recipes at Protein Pow.

For ice cream,

For candies and sweets,

  • Try fresh fruit or unsweetened dried fruit.

Try new things in the kitchen. Get creative, and have fun.