I used to get 10-30g of carbs a meal with reasonable undamaged fats in my program. So that meant I got 150g of carbs a day and did quite well. I even got enough for the amount of activity I was doing at the time.
Remember fat is an energy source as well as carbs - so a mix of the two will often provide you with what you need.
Learn to listen to your body and it will often tell you what you need to get the nutrients you need in ways your body can process them well.
"Hope is nature's veil for hiding truth's nakedness." - Alfred Bernhard Nobel
Fitness Minutes: (118,450) Posts: 19,134 1/11/11 4:05 P
I wanted to add that REAL dark, dark chocolate has a lot of iron in it (read the label for the exact %, but you can find it with 10-15%). I buy the good stuff and have about half a serving twice a week or so.
Also, black beans have a lot of iron. Again, read the label but you can find 15% on some brands. I read that dates have higher iron, of course your leafy greens. Think Thin bars are gluten free and have a nice amount of iron.
I struggle with getting enough iron myself, so I've been looking a lot. I keep hearing about the cast iron skillet but is it really true? Sounds hokey to me.
I don't get enough carbs either and I'm a dancer but as long as I feel ok I dont worry about it. Sometimes I go a little over on my fat (I'm almost always right up at the top of the range) but I think that's ok for me because I'm a dancer and well, it's only a little fat! Fat is good for you if it comes from the right Places. Mine usually comes from beans lol.
Also, on the fruit and veggie note. I love smoothies and for a bit of extra iron I add spinach to mine every time. I eat broccoli with Bolthouse Farms organic yogurt gluten free dressings (they taste like the real thing and Are 1/2 the calories or less!) I just made a big pot of cabbage soup with gf, reduced sodium broth. Yum.
Like others said, if you feel fine and aren't working out a ton, don't worry about the carbs, just listen to your body :-)
I don't worry about carbs. I'm under on mine, unless I eat 4 cups of rice and then I waste calories as well. You really don't need to worry to much on carbs. As long as you feel good and aren't feeling icky.
Just to toss this out there: you don't need nearly as many carbs as your tracker suggests. Unless you feel crummy, human bodies do fabulously on way less carbs than the current nutritional recommendations, and some of us shouldn't be that high (insulin resistance) ever, so, I would worry less about hitting the mark and more about feeling satisfied. Tonight, my dinner was meat, veggies, a bit of cheese and butter, and a few black beans, and I'm great.
No day but today ... -Jonathan Larson - Rent
"You have to laught at yourself, because you'd cry your eyes out if you didn't" Emily Saliers - Indigo Girls
A tip we got was to make a batch of whole grains-brown rice, quinoa, buckwheat or whatever and then add it in to other dishes like scrambled eggs, meatloaf or whatever. This way you get important whole grains, carbs and nutrients into your diet. You don't really notice a difference in taste. Crunchmaster crackers are really good too. High in fiber also. Citracil is gluten free and can help with fiber intake.
"How do you go from where you are to where you want to be? I think you need an enthusiasm for life. You have to have a dream, a goal and you need to be willing to work for it." Jim Valvano
Where do you get the recipe? I would love to see exact measurements and calories. Can you recommend a good smoothie? One that isn't sugary diabetes runs in my family and I really need to watch my sugar intake. Also does anyone have problems getting enough iron? I'm anemic.
I saw a cooking show years ago where the cook took the peel from a pineapple and ginger and boiled it up. Strained it, added sugar and turned it into a syrup.
I don't add sugar to mine, but keep it ginger and/or ginger pineapple water and I add that to my sweet potato protein shake or use the ginger flavored water when cooking brown rice for a little extra flavor.
Pounds lost: 1.0
Fitness Minutes: (915) Posts: 12 1/10/11 6:27 P
Oh I've heard a lot about the GF oats now from my understanding (people I've talked too) alot of people still react to them? I'm super sensitive so try to be ultra careful, I do so miss oatmeal though.
sweet potatoes, quinoa and brown rice have fiber. Also, I have a whole day's worth of fruit in my morning smoothie. Sometimes I make it with fruit juice and sometimes with carrot juice. I add blueberries, banana and rice protein powder (also nutritional yeast and chia seeds)
That sounds delicious. I am getting a little hungry 4 p.m. is my dinner time. I know! I'm getting older. j/k Any advice for getting more fruits and veggies? I am great at drinking water and taking my vitamins but my fiber is off.
So the issue I知 having on my nutrition counter is I keep coming massively under on my Carbs for the day I知 suppose to take in 236-341 carbs each day I知 very very lucky if I get 135. It痴 very hard for me to get the carbs without going over on my fat or calories. For example today I ate peanut butter and banana for breakfast, Cucumber and apple for snack, I had chicken salad (pecans, chicken, onion, apples, and a little bit of light sour cream mixed together) wrapped in lettuce leafs for lunch, For dinner I値l have Shepard痴 pie (ground caribou, corn, carrots, garlic, mashed potatoes peas topped with a little bit of cheese). I知 already over on my fat thanks to the pecans in my salad, and I can稚 add something with enough carbs that won稚 send me skyrocketing over my calorie intake!
If anyone knows of good sources of Carbs without wheat, rye or oats in it please tell me!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.