Whatcha Gonna Do With All Those Carbs?

Overwhelmed by your carb goal?

Feeling like there aren’t enough potatoes in the world to help you reach your macros at the end of the day?

Sometimes Ryan Gosling is here to help. But, in the rare occasion that he isn’t saving you an extra plate, we wanted to suggest some higher carb foods that will help move you closer to your goals.

When the only carb you know is sweet potatoes…

It’s time to make a change.

Put down the granola bars and Wonder bread sandwich, and let’s talk about all of the other delicious, whole food options that pack a carb punch. Without all of the processed crap.

Bean-based pastas

We, like the rest of the health foods world, are obsessed with bean-based pastas. These gluten-free, egg-free, vegetarian and vegan-friendly pasta options are an amazing source of not only carbohydrates but also protein. Some of our favorite kinds are made from edamame (soy beans), chickpeas, black beans. Find brands like Banza at almost every grocery store and even big box stores like Costco.

Rice

Did you know just how many different types of rice there are? White, brown, black, long grain, basmati, arborio, sushi, sticky… the list goes on! Each type of rice has it’s own nutritional profile and macronutrient break down, and all rice is NOT created equal.

Generally speaking, brown rice contains more fiber than white rice, meaning it keeps you full for longer. White rice, on the other hand, is more heavily processed to removed the bran and germ. This makes it easier to cook and chew but less nutrient dense than its darker colored cousins.

Quinoa

Quinoa is rice’s circular little cousin and packs a higher protein punch in exchange for a little bit less carbohydrate. But, don’t be fooled: these naturally gluten-free grains are crazy nutrient dense and are a great replacement for oats and glutenous products like pastas, breakfast cereals, and more. Still not convinced it’s worth your time? Check out some more info here.

Oatmeal

Oatmeal is an incredibly versatile and forgiving grain to cook with. Try it as overnight oats, mixed into any meat as a great gluten free binding alternative for a burger, or gently cook it on the stove top for a traditional breakfast (or lunch, or dinner….).

Opt for the least processed varieties with the most nutritional value like steel cut/Irish oats, or their finely ground brother, the stone ground oat. Avoid quick-cooking and instant oats, as they are the most highly processed. Though this makes them the easiest to cook, they are the most nutrient deficient choice. Learn more about each type of oatmeal, here.

Barley

A somewhat foreign grain to many people, barley has been used for centuries as a hearty, starchy base. Add it to salads, soups, stews, and more to increase the carb density of your meal. Barley comes with a nutty flavor and chewy texture, not to mention it packs 73g of carbohydrate per 100g!

Unsure how to use it in a recipe? Check out one of our favorite recipe generating websites, Yummly.

Discover The Key To Tracking Your Macros in Three Minutes

Hey you. Start here.

Keep your brain clear, your scale visible, and your belly full! Tracking doesn’t have to be complicated or intimidating. Take 3 minutes today and read about some of our top Do’s and Don’ts to tracking your macros.

Do:

Keep your food scale on the counter.

Out of sight, out of mind! Keep your food scale out and visible as a reminder to weigh and measure when you’re at home. It is the most accurate way to figure out how much you’re eating!

Track everything you eat.

If you don’t, you are defeating the whole purpose of tracking your macros in the first place. The beauty of tracking is being able to eat whatever you want (no guilt here!), but within a portion-controlled amount.

Choose nutrient-dense foods.

9 times out of 10, choosing a nutrient-dense food (for example, a piece of fruit), will pack LESS macronutrients than choosing the less nutrient-dense food (like a scoop of ice cream). That means, if you love to eat in volume, you can eat MORE for LESS. Win, win.

Communicate with your coach.

If you’re constantly starving, having trouble hitting your carbs, or generally feeling unmotivated, your coach is here to help you! Communication is key, and we promise, we’ve been there before. Let us help you work through it.

Don’t:

Beat yourself up if you aren’t perfect.

There is no reason for you to forget about the progress you’ve made if you aren’t perfect for a day, or even a week. Be gracious with yourself and remember that this is a lifestyle change, and it takes time. Not to mention, that added pressure of being perfect may actually be detrimental to your goals. Stress = Counterproductive.

Restrict.

Restriction of certain food groups or individual foods will only cause cravings, and ultimately binges (unless you are actually sensitive/allergic to these foods). Let yourself live! You can have your cake AND eat it too. As long as you track it.

Looking for more tracking tips? My Fitness Pal suggests these 10 for tracking newbies.

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Try These Healthy Patriotic 4th of July Eats

Classic 4th of July recipes and their healthier (but just as tasty) substitutes

The 4th of July is just around the corner (HOW did it get so close?!) and we know that feasting celebrations are one of your favorite traditions during the holiday (ours too!). As much fun as it can be to indulge with your family and friends, overeating on holidays is a real thing and something we all want to try and avoid. Even if you run your local 5k that morning or participate in our 10am community WOD, that doesn’t mean you get to stuff yo’ face with whatever you want. Whether you’re hosting or just bringing a dish, consider swapping some of these fan favorites for their lighter, just as flavorful options.

Some of the recipes have the nutrition facts already calculated for you for easy tracking!

Potato Salad

  • Skip the mayo and try a trendier version. Use sweet potatoes, like this recipe from Paleomg, or keep it simple with traditional red potatoes and tons of herb-y flavor. Find a recipe here.

Burgers

  • Classic burgers are fattier, normally made with 80/20 meat, cheese, ketchup, lettuce, tomato, mustard and a white burger bun. 
  • Choose a leaner beef (90/10 or higher) or even a leaner meat option all together (ground turkey, ground chicken, or a lean ground pork). Season and skip the cheese. Pesto, tomato, pickles, grilled veggies make fantastic toppings. Use a whole wheat bun or a bed of lettuce, pull the insides of the bun out (hollow it out) to make more room for toppings and less room for carbs!
  • Check out this chicken avocado burger recipe from Laughing Spatula! Need to cut the fat? Use less avocado!

Hot Dogs & Bratwurst

Corn on the Cob

  • Make it your classic way (we like grilled or boiled), just go easy on the butter and salt. Or, skip them all together and savor the naturally sweet flavor.

Alcoholic drinks

Just say no! Pour yourself a virgin version or avoid the carbs and sugar all together and stick to good ole’ water. But, if you must, consider substituting sodas and sugary mixes with seltzer water, flavored or unflavored, and using natural/fresh fruit instead of the fruit concentrate or juices.

If you really want to take the brain work out of it, there are a few companies selling spiked seltzer water by the can now. Take a look at this taste-test review of a few different brands if you’re looking to mix it up! Most are very low in carbohydrates, sugar, and you can find plenty of brands that are gluten free.

Coleslaw

  • Try a recipe that uses a vinegar or olive oil base instead of mayo, for a healthy fat or no-fat option. Check out this olive oil-based recipe.

Deviled Eggs

  • Try this recipe and substitute Greek yogurt for mayonnaise. Trust us, it’s good.

Pie

  • Cobbler or Crumble (less crust!) Try this low carb, rhubarb option. If you’re not a rhubarb fan or don’t have any on hand, sub any type of fruit you like!

Red White and Blue Cake

The classic white cake with vanilla frosting, blueberries and strawberries to create an edible American flag. Cute, yes. Healthy… not so much. Get the same kind of patriotic vibes with these Banana Split Kebabs!

Skewer a piece of banana, blueberries, and a strawberry onto a kebab stick in alternating red, white, and blue order or organize to make them look like a flag. Dip them in whipped cream or drizzle chocolate on top for an extra dessert kick. Feel free to use any combination of blue, white, and red fruits you enjoy eating!

Don’t forget our BRFC community WOD at 10:00 on July 4th! Bring your friends and family to the gym and we’ll all sweat together before the cookouts and fireworks begin!

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