Hi, Mia here!

Hope your hump day is going well. I'm actually writing this email on a Tuesday morning because my Wednesday afternoons have turned into nap time. Lol! With my new 9pm training time, naps are a must-have.

I'm writing you today to talk about good carbs and bad carbs. This has been coming up recently, so I want to address it. This is usually how it goes:

I get this ALL the time - "I eat pretty ok, but my problem is that I eat too many bad carbs."

So then I reply - "What are bad carbs?"

The response - bread, rice, potatoes, etc.

You probably just read that and thought, "Yeah, those are bad carbs and that's exactly what I'm struggling with right now."

What if I told you that you can totally eat bread, rice AND potatoes? Would you believe me?

Well, you can. The problem isn't the food itself, it's the production, preparation and what we usually eat these foods with.

Most breads are unbleached flour this and enriched flour that, because at some point, someone removed the germ for the whole wheat grain, and started making flours that are commonly used today in our bread.

They are no longer whole and natural, the nutrients are stripped from them and tend to be paired with a bunch of unnecessary preservatives. 

Rice, same thing. Potatoes are fine, just watch to make sure they don't have green spots. This article  explains why and debunks lots of other myths about potatoes. 

The average person is usually eating bread with butter on it (fat) or having it as part of a sandwich with meat, cheese, mayonnaise and ketchup, all of which are fat and high fructose corn syrup. If you want to nitpick this and talk about how your meat, mayonnaise and ketchup are organic, no high fructose corn syrup and grass fed, you can save it. It's still fat and the ketchup is processed, not real tomatoes, otherwise it will spoil in a matter of days.

The same goes for rice and potatoes. We usually add loads of butter, sour cream, cheese or fry them. Again, more fatty foods.

What's the culprit here? Is it the foods themselves or is it what we do with them and how we eat them?

Whole carbohydrates are not the problem. They do not make you fat. In fact, eating whole grain breads, whole grains such as brown rice, quinoa, farro, barley, and potatoes, yam and sweet potatoes are great for you because they are time released energy. When eaten with water, the fiber expands, allowing you to feel satiated sooner and longer. Not to mention that glucose is brain food, so eliminating carbs or reducing carbs does not help with brain health.

In a nutshell...

Cut the fatty foods, which means reducing to eliminating your dairy, meats and oil. I don't care if you read how healthy olive oil or coconut oil is for you. It's a concentrated source of fat and our fat intake needn't exceed 15% of our diet. If you're anything like me who loves avocados, nuts and seeds, then you don't have anymore room for oil, meat and dairy, especially at the rate the average American consumes them.

Increase whole foods like fruits, veggies (starchy and non starchy), legumes such as beans and lentils, leafy greens, and whole grains. These are the foods that will increase your energy, help you recover from workouts, and can improve your chronic disease conditions - high blood pressure, diabetes, pre-diabetes, chronic fatigue, etc. 

This article is getting long, so I'll make sure to do a Facebook Live on this topic in order to go in more detail and answer your questions. 

If you're interested, comment below "FB Live Please", and I'll let you know personally when I set it up so that you don't miss it. 

Dedicated To Your Success,

Mia Shanté
Nutrition Coach
Strong 4 Pole, Founder