30-Day Challenge Module 8
- Read today's module on "Why the Word CARB is NOT a Dirty 4-Letter Word."
- Think of ways you can make healthier choices when it comes to carbohydrates. Feel free to share those thoughts with the Facebook Group. If you are participating in our coaching program be prepared to discuss this with your coach this week.
- Continue to log what you ate today, the portion sizes, and how you felt in your food log.
- Participate in your scheduled exercise routine. If you have yet to participate in today's feature video CLICK HERE.
Macronutrients are defined as any nutritional component that is needed in large amounts to provide energy. These nutrients are substances needed for growth, metabolism, and for other body functions. Macronutrients include Carbohydrates, Fat, and Protein. The diagram below shows us the percentage of each macronutrient that is recommended in our diet.
Unfortunately, over the course of the last few decades experts have suggested to decrease one or more macronutrient from the diet for the purpose of weight loss. Although many have reported having lost weight by following such diets, many could not maintain the diet as part of a long-term lifestyle change. As North Americans, we have not seen a decrease in lifestyle chronic disease as a result of cutting back on our macronutrients.
Why the Word CARB is NOT a Dirty 4-Letter Word
- Carbohydrates are the most important source of energy for your body and one of the main types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues, and organs. The problem is when we over-consume carbohydrates that contain little or no nutrients designed to help our body function, but contain more than enough energy (in the form of calories) in which our body never gets around to use.
- The main kinds of carbohydrates are fibres, starches, and sugars. When you cut carbs you cut fibre which is essential for a healthy digestive system. Sources of fibre include beans, bran, fruit, lentils, nuts and seeds, vegetables, and whole grains. In order to make healthier choices you should choose foods with more fibre and less added sugar. Getting your fibre from the produce section is preferred, but if you need to buy a packaged item read the ingredient list to find if there is added sugar.
- The human body uses carbohydrates in the form of glucose. The brain and the red blood cells need glucose as an energy source since they cannot use fat, protein, or other forms of energy for this purpose. It is for this reason that glucose in the blood must be constantly maintained at an optimum level.
Here are some helpful hints at the grocery store:
- When you reach for carbohydrate foods, make them count by selecting the most nutrient-dense choices.
- Always look at the Nutrition Facts table to choose and compare foods.
- Choose whole grain products more often. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber.
- Buy enough vegetables and fruit to have with all of your meals and snacks.
- Have vegetables and fruit more often than juice.
- Try meat alternatives like beans and lentils.
As a Lifestyle Transformation Coach, my mission and purpose in life is to inspire and empower lifelong positive changes. We understand that making those changes can be difficult and that there is no shame in needing help. All of our 1-on-1 coaching clients receive exclusive access to our entire exercise video library, and can choose to participate in any of our 30-Day Challenges up to six times as part of their coaching package. If you would like to inquire about working with a coach take some time to COMPLETE THIS HEALTH ASSESSMENT.
All Rights Reserved. No part of this program may be reproduced or redistributed without permission in writing from the author. The 30-Day Challenge program does not make any recommendation of medical treatment or medication. No individual should undertake the 30-Day Challenge program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner.