Making Sense of Your Carbohydrate Needs. Strategy for cutting high carbohydrate loads.
How to get your daily energy boost
Low-carb diets are becoming exceedingly popular. If you are looking for substitutes , You're likely to skip foods like pasta, bread and rice , potatoes in favor of protein and fats. Cutting carbs as weight loss options may have superb health benefits.
Simple ways to reduce your carbohydrate load !!
It is difficult to cut carb-rich foods because they provide loads of nutrients. Carbohydrates cover a broad range of nutritious foods like whole grains, legumes, dairy, fruit and vegetables. Cutting these foods out, will deprive your health from valuable nutrients.
Fiber which is essential for good digestive health, B-group vitamins are also hard to come by without many carb-rich foods. Without these nutrients your body will struggle to produce energy. Calcium which comes from carb-rich dairy foods, is important for strong bone, teeth , weight loss and cardiovascular health
Watch [VIDEO] to decipher good carb
How to choose high quality carbs
Certain high quality carbohydrates with low glycemic index like rolled oats provide long-lasting energy and keep you feeling full and satisfied for longer periods of time. That’s because when you opt for carbs with a low glycemic index, they are broken down slowly, resulting in a gradual rise and fall of blood sugars over time. High-glycemic foods like white bread get rapidly digested and spike your blood sugars, leaving you craving for more. Skipping carbs altogether results in low blood sugar levels. Not only can that leave you feeling hungry, but also make it difficult to focus and leave you feeling jittery or sick.
Importance of proper nutrition and exercise as part of a healthy and happy lifestyle.
Carbs power for exercise
Have you ever had a sloppy workout where every Carbohydrates are the most readily available and easily used source of fuel to power working muscles. To prevent sluggishness, the best strategy is to have a pre- and post-workout snack made up of healthy carbs.
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Greek yogurt is a perfect choice with an added bonus that it’s full of protein to help repair tired muscles. A more realistic plan would be to skip the restriction and eat a balanced amount of healthy carb-rich foods with every meal.
How to get ready in ten minutes or less with a nourishing meal before you rush out the door in the morning
1. Greek yoghurt berry parfait
This breakfast is as easy as 1, 2, 3 (seriously!). Start with a base of plain full fat Greek yogurt for a hit of bone-strengthening calcium and muscle-building protein. Top it with natural muesli for slow-burning carbs to keep you going till lunch (FYI half a cup is a smart portion size), then top it off with a handful of fresh or frozen berries for a satisfying burst of natural sweetness.
2. Veggie omelette
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Start the day with a warm protein packed omelette . Simply beat together two eggs with whatever vegetables you have lying in your crisper (think: mushrooms, baby spinach and zucchini). Skip the stove top and cook it in the microwave for a protein-packed breakfast with minimal washing up.
3. Overnight apple pie oatmeal
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Overnight oats let’s your fridge do the hard work for you while you’re fast asleep. How cool is that! The night before, mix together equal parts rolled – oats, full fat milk and Greek yogurt . Add in grated apple, ground cinnamon, raisins (and a tiny drizzle of honey if you must), stir and leave in the fridge overnight. You’ll wake up to creamy, softened oats that provide an energy boost and dose of gut-loving fiber. Prepare overnight oats in a mason jar to go.
4. Avocado, cheese and tomato on toast
Ricotta Toast with Blackberries and Mint
This delicious dish is versatile, can use blueberries to make toast with ricotta cheese or use avocado to make toast with avocado and tomatoes
How to make a delicious avocado toast[VIDEO]
For avocado toast use tomato instead . Avocados contain heart-healthy monounsaturated fats and gut-lovin’ fibre that keeps you feeling full. Combined ingredients like wholegrain bread for quality carbohydrates, ricotta cheese for protein and tomato or blueberries to help you reach your day without cravings for sugar. This healthy breakfast takes little time to get ready
5. Breakfast smoothie
Perfect and quick for a warm summer morning.
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One frozen banana, a cup of milk , half a cup of Greek yogurt . blend for a simple base. You can tweak as you please. Add rolled oats 3-4 tablespoons, a great addition for energy- boosting carbs, nuts for hunger-busting protein to stay full longer. Throw in a handful of baby spinach leaves. Can replace milk with almond milk or add berries and other fruits with water
Photo By Stacy Spensley