Reading Your Nutrition Label 101: Quick and Easy Tips!

Welcome to “Reading Your Nutrition Label 101”! You’ll find a nutrition label slapped on the side of every prepackaged food you can think of, and for good reason. Not only are they a government mandate, but they give us tons of information regarding the ingredients and nutrient density of the …

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.

Abs Are Made In the Kitchen: Eat Whole Foods and Log Everything

Ever heard that saying, “Abs are made in the kitchen”? Phrases like that don’t make such an impact just because they were pulled out of thin air! There’s a lot to be said about how what you eat impacts your performance in the gym as well as how you feel …

F5 Revamped: Macros Coaching in Indianapolis

Happy one year anniversary, F5 Method! Over the last year, we have met with so many people around Indianapolis eager to change their lives through nutrition. There have been changes of all sizes and shapes, and we are so thankful for the community that has supported us over our first …

12 Healthy Halloween Treats That Will Leave You Screaming For More

Three things come to my mind when I think about Halloween: Pumpkins, Costumes, and CANDY. There is nothing worse (or better) than anticipating the post-candy binge stomach ache that happens every year, regardless of how much I try to resist. Well, I’m here to tell you: NOT THIS YEAR! Sure, …

Goal Setting the SMART Way with F5

Living your healthiest life can be a challenge, but goal setting is one of the most efficient and effective ways to get to a healthy and happy place. We want to lose weight, be better at tracking our food, say no to that late-night sugar craving. These are all goals …