‼️Do Carbohydrates cause Weight Gain?‼️ With all the bad press about carbohydrates , Im going to shed some light on this question.
The simple answer is NO! eating carbohydrates in moderation and providing it fits in with your recommended calorie intake then they will not cause weight gain. However eating TOO MUCH carbohydrates or any other macronutrient (fats and protein) can lead to weight gain.
Weight gain is caused by an excess of calories to energy expenditure. Weight gain can be due to too many calories from any food in excess of energy expended through exercise.
One gram of carbohydrate provides your body with 4 calories. Eating more calories than what your body needs of any macronutrient - carbohydrates, protein or fat - will cause you to gain weight. In order to maintain a healthy body weight, regular exercise is recommended and carbohydrates are the preferred source of energy used during physical activity.
Be wise when choosing ALL foods, and in particular, consume high quality carbohydrates such as those contained in plant-based foods such as fruits, vegetables, beans and grains. Also make room for the carbohydrates contained in dairy, as they bring a good amount of nutrients to your diet. Combine those foods with appropriately portioned lean protein foods and healthy fats.
Minimise your intake of high carbohydrate foods that provide little to no nutrition like high sugar or highly refined grains, breads, cereals and baked goods (cakes, pastries etc). Also be aware of the your portion sizes as too often we are unaware of the portion size of the foods that we are consuming.
Calories from drinks also need to be taken into consideration. Fizzy drinks, alcohol and many hot beverages are high in calories, carbs, and fats and need to be taken into account when analysing our calorie intake.
The take home message here is that Carbs are not the enemy!! The fact of the matter is that as a society we eat to much carbohydrates and the wrong types of carbs and fats, and many of us are unaware of portion size. Live by the 80-20 rule, if you are good 80% of the time we are allowed a treat, everything in moderation. 💪
It’s World Diabetes Day! ・・・
Contrary to popular belief, weight loss is not the one and only intervention for the prevention and management of diabetes. ・・・
🔵 Eat more fiber
🔵 Move more
🔵 Eat a consistent amount of carbohydrates throughout the day 🔵 Consume a moderate amount of high fat foods
🔵 Consume a moderate amount of alcohol ・・・
All of these recommendations can be applied without weight loss.
When your cookies so good you scoff right into it before taking your pic opps!😬 What do you like in a good cookie? Chewy, crunchy, gooey?
This is a gluten free one I am trialling. Who else hates missing out just cos there GF!! Sometimes is nice too indulge😊
Or how about raw food cookies? It’s got me thinking 🤔 what is your cookie preference??
Tuesday night poke bowl 🍱 My favorite lazy ~need to grocery shop~ dinner!
My go to order👉🏽 sushi rice topped with salmon poke, seaweed salad, spring greens, edamame, cucumber, red cabbage, ginger, baby corn, scallions, sesame seeds, spicy mayo & teriyaki sauce
Are you setting yourself up for success? 💭
❕Only YOU can choose to embrace change when it comes to what you consume. •
❕You pick up the fork and place it in your mouth. You decide what to buy and keep within reach. You decide how much time is worth spending on planning or preparing or thinking. •
❕It all starts with YOU. Your beliefs, your thoughts, your choices. •
❕Here’s this week’s meal prep (or part of it). I know I don’t have time to prepare every night of the week. This makes sure I don’t have any excuse not to eat my share of veggies 💕 This is what my healthy lifestyle looks like. What’s the key? Effort. No one size fits all but whatever you do needs to work so you are consistent.
Little Tuesday motivation for ya’ll!
I have the absolute worst sweet tooth of anyone I know and this hangs in my office at my house to remind me on the daily to make better food choices. Yes, somedays my inner child overpowers my adult know better.
The beautiful thing is, every morning we are blessed with the ability to start over 🙌
This month’s choices are also next month’s brain - exercising and feeding our brains right is just as important as physical exercise.
You guys know I’m super obsessed with finding snacks that deliver the goodness without any of the yucky junk that’s out there. That’s why I love @perkyjerky! They pack on the protein, but only 2g of sugar, low sodium, and super low calories. But best of all, gluten-free and the protein is humanely raised!
For that reason... I'm excited to partner with Perky Jerky in hosting a giveaway open to my followers only! One of you lucky ducks will win a YEAR'S SUPPLY OF PERKY JERKY 😁
1. Follow @perkyjerky and @nathalia.ferr
2.. Like this photo
3. Tag your friends and let them know you want this YEAR’s supply of Perky Jerky.
Giveaway ends 11/21/18. The winner will be announced on 11/26/18. #perkyjerky
Everything in moderation....try to make the best choices most of the time...exercise regularly and you will be on the right track....they say it takes three weeks to make or break a habit....21 days to living a healthy lifestyle without struggling...your future self will thank you...it starts with one healthy meal...we can do it💕💕💕
Weight is not always an indicator of health.
Eat in moderation, stay active, and drink water. You shouldn’t be massive but, just because you’re skinny doesn’t mean you’re healthy either.
Amanda posted a few days ago... Good morning!!! Lets talk numbers!!! SO! (Remember, I quit smoking 24 days ago so I picked up a bad snack habit to replace the smoking habit) (Hence, the small weight gain)
Today is day 26 using Plexus and I am so excited! Why? Because I GAINED 3.4lbs? NO!
26 days ago my favorite pair of jeans was a size 14. Yesterday I was wearing a very cute size 11! I had 3 pairs of size large leggings, had to buy 2 more size mediums and they are now too big! My size Medium shirts are now loose as well! But for those of us that have a love/hate relationship with our scale, we can be deceived about the progress that is happening.
THE TWO WEEK CHALLENGE STARTS TODAY THOUGH!!! October has been my month! Smaller jeans, medicine free, quit smoking and vaping HEALTHY! HAPPY!!! But for those looking to shed those pounds, lets see what happens when I really put forth some effort!!! GUT HEALTH MATTERS! It is the 2nd brain!
Can’t rate @readingeggs highly enough. The girls love it and ask everyday to move on. I’m pretty strict with screen time and so we limit it to about 3 times a week but it’s all they’d choose and they’re now onto the second map. They know all their sounds and are now blending to start reading. It’s quite exciting to watch them learn like this as it’s not something I’d have previously considered.
First coffee of the day -12 noon😍
I decide to cut back on my coffee & I must say I don’t miss it as much as I thought I would.
I never really got a caffeine jolt or anything from coffee ☕️ but I love the smell of fresh pot brewing~ yes hubby & I went back to the old Black & Decker coffee percolator. I also love the taste , especially that first one of the day ☕️ How about you, Are you a coffee drinker?? How do you take your coffee? 🖤Black
💜Cream & Sugar
Feeling grateful for these pumpkin white chocolate oatmeal breakfast muffins on this rainy, gray day! I am truly obsessed with anything pumpkin, and equally obsessed with healthy muffins I can whip up in under an hour that are breakfast acceptable 🤪 These are so cozy and moist, and the perfect pick me up!!
- 2 eggs
- 1/2 cup oats
- 1/2 cup pumpkin purée - 1/2 cup unsweetened almond milk
- 2 tbsp maple syrup - 1/2 tsp pumpkin pie spice - 1/2 tsp cinnamon - 1/4 tsp salt - 1 tsp baking powder - as many chocolate chips as your heart desires 🥰
Bake at 375 for 20 min or until cooked through!
This is based on a classic spinach/rice dish we make in Greece, and I pretty much just replaced rice with cauliflower cause I really like the flavour. This is great when you want a nice comforting bowl of yummy food but also want to fit in your jeans by the end of the week. I use all washed packaged veggies here so it’s super easy and quick, vegan ( if you don’t add yogurt at the end) and super healthy. - 2 bags of washed organic spinach - 1 bag or organic cauliflower rice - 1 bunch of spring onion finely chopped - 1 bunch of dill, washed, stemmed and finely chopped - Juice of half a lemon ( or more if you like) - 3/4 cup of olive oil
You can add a dollop or Greek yogurt, some crumbled feta, pine nuts and/or pepper flakes at the end if you wish.
Repost from @type1diabetic_life "Just because a label says “sugar free” doesn’t mean it’s carb-free. Carbohydrates are what affect a diabetics blood glucose (BG). “Sugar free” can be put on a food label if the food doesn’t contain any sucrose or sucralose (table sugar). However, a sugar-free food may contain complex carbohydrates, fructose (fruit sugar), and a variety of sugar substitutes such as sorbitol, maltodextrin, maltitol, xylitol, mannitol, lactitol, and isomalt. All of which may or may not affect a diabetics BGs (up to you to figure that out for your self). Any of these sugar alcohols may cause stomach aches or keep you on the toilet longer than you’d like. 💩🚽
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Our most favorite sweeteners are Stevia, Truvia or Swerve, and lastly, xylitol - if we’re desperate to keep Coral satisfied with a treat. Find tons of sugar-free alternatives at Whole Foods, Sprouts, Ralphs, or Amazon.com. Visit my blog for more Good Glucose Snacks (link in bio). 🍪🍚🍔
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If you’re an RN, physician, or even a receptionist at a hospital, don’t tell a Type 1 diabetic to “stay away from sugar.” That’s just annoying. Btw, T1ds can eat anything any non-diabetic can, within moderation, as long as they bolus accordingly and time it precisely before consuming anything with CARBOHYDRATES. 🎓
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Source: Source: Sources: Scheiner, Gary, MS, CDE. “Think Like a Pancreas, p 52-54. 📔"
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Lest anyone think I only make super healthy dinners that require preparation, here is an example of a treat dinner - for them and for us as it is super easy. Complete with flavoured sippah straws. Yep, we do *some* sugar in this house. #mumrulz#kidsfood#treat#everythinginmoderation
Reminder: no one is posting their failures on instagram. Don't get caught up with the highlight reels or perfect photos of other people's lives. Last week has been tough for me, so I've taken a break from macro tracking and I've just been eating intuitively and catching up with beautiful people 😘 Still training, but doing my best to not be so strict with myself. What do you like doing to cheer yourself up? 😊💕#morereal#unfiltered