SMART CARBERS (Smart Carbohydrates) and Calorie Counting/LCHF
Christine_1085
Posts: 310 Member
Welcome to our team - my name is Christine from Metro Washington DC (Northern VA). I am a wife, a mother of 3 and a grandmother. My goal this year it to reach my healthy BMI of 24.9 or 140 lbs, I have 14.5 lbs to go. After my Thanksgiving cruise, I have been slacking but I promised myself that 2015 will be my year. Sounds like a familiar phrase we say every January. Having a goal is important and making the goal is a lifetime process.
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What Are Smart Carbohydrates?
By Robert Phillips
If you're confused about carbohydrates, you're likely not alone. The low-carbohydrate diet trend of the 1990s and early 2000s may have left you thinking that any carbohydrate is a bad carbohydrate. In reality, certain carbohydrates, sometimes referred to as "smart carbohydrates," actually support health, keep energy levels high and help in maintaining weight, according to the U.S. Department of Health and Human Services. Learn how to identify them and improve the quality of your diet.
What Are Smart Carbohydrates?
The hallmark of healthy, smart carbohydrates is their vital nutrients and fiber content, which slows digestion and absorption, keeping blood glucose levels more stable. This is important for weight maintenance and diabetes prevention, according to the Harvard School of Public Health. Healthy, smart carbohydrates are found in whole, plant-based foods like fruits and vegetables, minimally processed whole-grain products like oatmeal, brown rice, quinoa and whole-wheat bread as well as beans, lentils, nuts and seeds. White potatoes are one vegetable exception because their rich starch content can cause spikes in blood sugar despite their fiber content; sweet potatoes and beans are better options.
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What Are Smart Carbohydrates?
By Robert Phillips
If you're confused about carbohydrates, you're likely not alone. The low-carbohydrate diet trend of the 1990s and early 2000s may have left you thinking that any carbohydrate is a bad carbohydrate. In reality, certain carbohydrates, sometimes referred to as "smart carbohydrates," actually support health, keep energy levels high and help in maintaining weight, according to the U.S. Department of Health and Human Services. Learn how to identify them and improve the quality of your diet.
What Are Smart Carbohydrates?
The hallmark of healthy, smart carbohydrates is their vital nutrients and fiber content, which slows digestion and absorption, keeping blood glucose levels more stable. This is important for weight maintenance and diabetes prevention, according to the Harvard School of Public Health. Healthy, smart carbohydrates are found in whole, plant-based foods like fruits and vegetables, minimally processed whole-grain products like oatmeal, brown rice, quinoa and whole-wheat bread as well as beans, lentils, nuts and seeds. White potatoes are one vegetable exception because their rich starch content can cause spikes in blood sugar despite their fiber content; sweet potatoes and beans are better options.
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Replies
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Hello everyone! I am helping Christine with this group and super excited to get going! My goal is to get down to 150 lbs for my 50th birthday in 2015. I won't make my weight goal by my birthday since it's in early February but I will before summer starts! So let's see...you can call me Carl for short, I work full time and have grown kids and one grandson.
Can't wait for this group to start!!0 -
Hello Ladies, I promise to be back after the Holidays my plan is as follows:
Jan 2 to 4 - detox from sugar, caffeine (except 1 cup of coffee a day) and carbs
Jan 5 to 9 - church fasting week (I have to decide on what I want to focus on), I will start eliminating carbs during this 5 days.
My ultimate goal is to do something very similar to Ideal Protein or Low Carbs Moderate Fat diet.
So please join us to make the first few days of the year (Jan 2 to Feb 28) successful to jump start our progress.0 -
Hi!
I had a pretty successful year eating low carb/smart carb this past year. I was derailed by a running injury... but found that if I ate well things could get back on track. Slacked off over the holidays here, but have been planning the whole time to come back strong for the new year.... and I will do just that!
I need to eliminate simple sugars for the first week and really get a reset!
Looking forward to a great team challenge!
Amy0 -
Welcome to the group. Jan 2 to 4 I will detox from all sugar, all carbs and limit my coffee to once a day. Jan 5 to 9 is my Bootcamp very strick week all protein week - soup, shake and pudding only. Jan 10 is the start of my protein, vegetable and fruit in take. We can all do this.0
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Hi my name is Kima and I am 48, from Corrales, New Mexico.
My goal is to do the Whole 30 with a yoga/Body Pump regime to help me lose weight, balance my moods and stabilize my hormones. My long term goal is to lose 40 pounds (10 pounds this month), but mostly I am doing this for my overall wellbeing. I want to feel healthy, energized and happy
and intend to transition to a Paleo lifestyle afterwards.
I notice that when I eat dairy I feel phlegmy and bloated (TMI?) and when I eat wheat and sugar I feel anxious, overwhelmed and depressed. Yuck! This is the third time I'm doing the Whole 30 and let me tell you, each time I did it in the past I felt so amazing!!! It truly was transformational! I want to feel like that all of the time!!!0 -
I love this time of year...all the media and discussions are about being fit and healthy. Let's do this!
I am going to try to go dairy free as much as possible as well- seems to help clear my skin. 0 -
Hi my name is Liz, I am from British Columbia, Canada.
I am 44, married with a 10 year old boy and 11 year old girl and work full time.
My goal is to cut all carbs but fruit, veggies, oatmeal and potatoes.
The occasional beverage on the weekends is part of my plan.
Get to the gym every other day, even if only for 30min, no excuses!
I did this in November for 3 weeks and I felt great. Then December came along...
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It feels good to be done with that holiday eating. How is everyone doing??0
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Yes I am ready and just started my program today. I am on detox today and tomorrow. Thanks we can do this0
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I'm doing great with the low carb diet and logging my calories, but I need to motivate and get to the gym to work out!!!0
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Two days of no sugar! Woohoo! Going for a whole week.
Hey Kima, tell us your workout plan and then you can report back later in the day when you do it (if you want).0 -
Thanks phoebelayla! OK, Here is my plan: I'm going take the dog out for a long hike today, tomorrow Body Pump and Monday yoga! Yay!0
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Hi everyone, I am having no issues continuing my eating plan from last year. I have to start planning meals more in advance to ensure I get my veggies and some fruit in every day to the desired levels. Also am striving to get my exercise done early in the day or it just doesn't seem to happen.0
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SMART CARBERS
What brings you to the group?
Eating plan?
Are you doing Low carbs or low glycemic carbs?
What is your nutrition approach?0 -
What brings you to the group?
I always do better when I have accountability to eat well and track, others to learn from, and teammates to help motivate!
Eating plan?
Low carb high protein, vegetarian. As I mentioned elsewhere in this challenge, most vegetarian protein has some (or a lot) of carbs. Protein shakes and seitan, and of course eggs, are low. Always trying to find good options.
Are you doing Low carbs or low glycemic carbs?
Low carb.... but now that you mention it, I do pick low glycemic carbs - oats, low glycemic veggies, beans, tofu. I need to come up with a plan for adding in some more low glycemic carbs once I am at goal weight. Working to get past an all or none way of thinking.
What is your nutrition approach?
-Eat as clean as I can.
-3 meals and 2 snacks per day (sometimes more snacks when I have more calories to "spend"
-Allow some room for fun!0 -
What brings you to the group?
I want to share this journey with friends who can help me when I am in need and vice versa. I am always open to learning new things and believe everyone has a lot of wisdom to share whether they think so or not.
Eating plan?
I mostly am eating LCHF but I am currently experimenting with increasing my veggie carbs and adding a bit of fruit back to see what my diabetic body can tolerate sans medications. I would ultimately like to consume mostly veggies, lean proteins and stick with coconut oil, olive oil and grass fed butter for additional fats primarily. Moderate protein, moderate fat and gobs of veggies are my main goal.
Are you doing Low carbs or low glycemic carbs?
Low carbs. I don't believe in the validity of some low glycemic foods after seeing what they can do to my blood glucose. Low glycemic does not always equate to low impact in terms of glucose or insulin response for me.
What is your nutrition approach?
I eat to my glucose meter meaning if it spikes me, it goes for good. 2 strikes and it is out. I do not want to return to medications and the slow downward diabetic spiral. I want to preserve my body and brain health to be fit and active into my old age.
100% grain free, not just gluten free.
100% pasture raised local beef, bison, pork, lamb, etc...
100% wild caught seafood from US waters (not from the Atlantic or China)
100% organic home grown veggies and fruits produced by us or local farmers
I actively experiment with low carb, grain free, diabetic friendly recipes and develop my own.
I do not consume most dairy (only grass fed butter and occasional real cheese, heavy cream, or cream cheese). Milk based products like yogurt, cottage cheese, kefir, etc...spike my glucose levels.0 -
phoebelayla wrote: »Hi!
I need to eliminate simple sugars for the first week and really get a reset!
Amy
I'm starting today...eliminating simple sugars! They are a killer for my waist line and need to get back on track!!
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Hi my name is Kima and I am 48, from Corrales, New Mexico.
My goal is to do the Whole 30 with a yoga/Body Pump regime to help me lose weight, balance my moods and stabilize my hormones. My long term goal is to lose 40 pounds (10 pounds this month), but mostly I am doing this for my overall wellbeing. I want to feel healthy, energized and happy and intend to transition to a Paleo lifestyle afterwards.
I notice that when I eat dairy I feel phlegmy and bloated (TMI?) and when I eat wheat and sugar I feel anxious, overwhelmed and depressed. Yuck! This is the third time I'm doing the Whole 30 and let me tell you, each time I did it in the past I felt so amazing!!! It truly was transformational! I want to feel like that all of the time!!!
Sounds like you have a good plan! I think it would be interesting to try to eliminate certain food groups to see if they have any negative effect on me. I have a lot of sinus issues and I've read that it's related to too much sugar intake. That's my first challenge..reducing sugar!
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Hi my name is Liz, I am from British Columbia, Canada.
I am 44, married with a 10 year old boy and 11 year old girl and work full time.
My goal is to cut all carbs but fruit, veggies, oatmeal and potatoes.
The occasional beverage on the weekends is part of my plan.
Get to the gym every other day, even if only for 30min, no excuses!
I did this in November for 3 weeks and I felt great. Then December came along...
Sounds like a great plan Liz!!! And you have the added benefit of knowing it has worked in the past!!
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What brings you to the group?
I want to get my sugar intake under control! I've been putting on weight and back up to where I started 3 years ago. I'm feeling pretty bad I let myself down (again!)
Eating plan?
I'm following Weight Watchers points and logging my food over there but I want to reduce any added sugars from my diet. I'm allowing complex carbs in the form of brown rice, veggies, fruits
Are you doing Low carbs or low glycemic carbs?
I guess more low carb, my main plan is just to eliminate sugars in simple carbs like cookies, milk chocolate, etc.
What is your nutrition approach?
Make sure I get in enough complex carbs, protein and fat. I've always had issues getting in enough fat and I need to aim for 2 tsps of olive oil a day (per ww's)0 -
What brings you to the group?
I was doing well in 2014 until I went to a cruise November 2014. I need to jump start my progress and lose the pounds I gained year end. It is an "epidemic" for me to go back to my bad eating habits year end.
Eating plan?
I am doing low carbs with no more than 45 grams. 15% Carbs, 55% Protein and 30% Fat. I am planning to do this until I reach my ideal weight of 140. I have approximately 16 pounds to go. It is a bit abrupt but to jump start this is what I need to do.
What is your nutrition approach?
In the beginning I will be using Premier Protein shakes, only 18 pieces or 36 uses. To "shock" my system. Jan 5 to 9, this is also our church fasting and prayer time.
Breakfast for me is egg and egg white.
Snack and lunch consist of Protein Shake.
Dinner is protein and 1/4 cup of rice or 1 piece of bread.
After which I will be doing LCHF until I reach my goal weight.
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Happy Monday everyone! Sorry I was absent over the weekend but it's hard to keep up with just my iPad so you'll find I'm more of a weekday poster then a weekend poster
I got on the scale this morning and boy I was not happy. But I have my plan and even though I feel shaky I think I can do it. First step is to eliminate all simple carbs. So no more ice cream at night and I need to watch myself at work when I get stressed. It's too easy to get into the junk food here! I am doing Weight Watchers as I've been successful 2 times previously so I feel like I need to give it another shot. This time though they have coaches!
So I think my main big problem is that I've been so lazy lately with my eating that as soon as I crave something I just go eat it and I've been doing that for months so now it's a very bad habit. I'm so scared that I won't be able to stop doing it!! I think if I can get through 3 days without sugar the cravings will start disappearing. My plan is to post daily on how I do in the morning. If I give into sugar I give you permission to slap my hand
Today is day 1 of 3 with no added sugar..no cookies, no ice cream, no chocolate. I can have fruit (2 servings only) and unlimited vegetables like lettuce, celery, etc.
Here I go!!!0 -
Happy Monday everyone! Sorry I was absent over the weekend but it's hard to keep up with just my iPad so you'll find I'm more of a weekday poster then a weekend poster
I got on the scale this morning and boy I was not happy. But I have my plan and even though I feel shaky I think I can do it. First step is to eliminate all simple carbs. So no more ice cream at night and I need to watch myself at work when I get stressed. It's too easy to get into the junk food here! I am doing Weight Watchers as I've been successful 2 times previously so I feel like I need to give it another shot. This time though they have coaches!
So I think my main big problem is that I've been so lazy lately with my eating that as soon as I crave something I just go eat it and I've been doing that for months so now it's a very bad habit. I'm so scared that I won't be able to stop doing it!! I think if I can get through 3 days without sugar the cravings will start disappearing. My plan is to post daily on how I do in the morning. If I give into sugar I give you permission to slap my hand
Today is day 1 of 3 with no added sugar..no cookies, no ice cream, no chocolate. I can have fruit (2 servings only) and unlimited vegetables like lettuce, celery, etc.
Here I go!!!
I did weight watchers in 2012 and became a lifetime member. I am contemplating of doing it again. The company pays for our membership except $30. I think the next company sign up is February. I will keep you posted.0 -
phoebelayla wrote: »Hi!
I need to eliminate simple sugars for the first week and really get a reset!
Amy
I'm starting today...eliminating simple sugars! They are a killer for my waist line and need to get back on track!!
5 days of no sugar for me. Woohoo. I eyed a cookie bar at work but didn't want to break my streak. I am so much happier to be able to say I did it right now!0 -
I also did weight watchers in the past and became a lifetime member. They have a lot of great information and ideas.
Carl, do you ever pack healthy snacks to have with you so that you can have those and avoid the temptations at work? That is one of the things I learned at ww. Having a protein bar or nuts in my purse or bag has saved me from making a poor decision many times. (now it just needs to be every time!)0 -
phoebelayla wrote: »Carl, do you ever pack healthy snacks to have with you so that you can have those and avoid the temptations at work? That is one of the things I learned at ww. Having a protein bar or nuts in my purse or bag has saved me from making a poor decision many times. (now it just needs to be every time!)
Oh yes! I have yogurt with me every day, raw almonds in my desk drawer, fruit, etc. When I'm stressed my mind just goes blank and I reach for the worst thing possible. Bad habit likely that will take 21 days to break
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phoebelayla wrote: »What brings you to the group?
To get ideas from others, support
Eating plan?
Low carb high protein. More veggies. Less sugar.
Are you doing Low carbs or low glycemic carbs?
Low glycemic seem like a better description.
What is your nutrition approach?
-Eat as clean as I can.
-3 meals and 2 snacks
-1 cheat day and hope that doesn't turn tun into a cheat weekend or week
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Good morning all! Yesterday went very well! My only dessert type item I had yesterday was a yoplait light yogurt after dinner which is like 90 calories or 2 points. Today I'm starting off with a big bowl of oatmeal! I have a salad packed for lunch with extra chicken, fruit and yogurt for snacks. I remember back when I was very successful I used to bring plain greek yogurt with just a tiny bit of maple syrup in it (like 1/2 tsp). I really need to get back to doing that and away from artificial sweeteners but one step at a time! I'm slowly remembering what I used to do! Hope everyone has a very successful (and happy) day!!0
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Good morning all! Yesterday went very well! My only dessert type item I had yesterday was a yoplait light yogurt after dinner which is like 90 calories or 2 points. Today I'm starting off with a big bowl of oatmeal! I have a salad packed for lunch with extra chicken, fruit and yogurt for snacks. I remember back when I was very successful I used to bring plain greek yogurt with just a tiny bit of maple syrup in it (like 1/2 tsp). I really need to get back to doing that and away from artificial sweeteners but one step at a time! I'm slowly remembering what I used to do! Hope everyone has a very successful (and happy) day!!
WW at work will begin when we get back from SFO which I think is Feb 2015. I will join for accountability since I will weigh in and must aim for my lifetime membership again. I am doing well as far as Low Carb from Jan 2 my carbs has not even been above 45 grams. I am doing a lot of progress. I will stay low carbs until I get down to ideal weight - that is the goal plan of Ideal Protein. Good luck on your goals and REV UP THAT JUMP START!!!
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