Week 9: Individual Challenge

NO STARCH AFTER LUNCH

 

 

 

Carbohydrate is our body's preferred source of fuel.  Carbohydrate is found in starchy foods, fruit, milk, vegetables, yogurt, and anything with sugar.  Our brain can't use any other source besides carbohydrate.  Our muscles and liver store carbohydrate as glycogen. 

 

If our muscles and liver are at their capacity for glycogen storage and we eat a LARGE amount of carbohydrate (typically starch or sugar) without having any plans to exercise, then that extra carbohydrate will get stored as fat. 

 

Some people have allergies or insensitivities to gluten which is found in any wheat product or anything made with flour.  Most people know if they have an allergy (called celiac disease) because they deal with horrific symptoms if they take in just a small amount of gluten.  Insensitivities are a bit more subtle maybe just causing bloating or minor GI discomfort. 

 

When it comes to achieving a healthy body weight or a very lean body fat percentage, eating starch later in the day may be hurting more than helping...and this will be a good challenge to find out.

 

Q: What counts as a starch?

A:  Bread, cereal, rice, pasta, quinoa, oatmeal, white potatoes, corn, peas, and sugar

 

Sweet potatoes, squash, and beans are allowed.

 

Q:  What if I want to have one of my "treats" for the week?

A:  If you would like to earn your points for this week, you will need to have your treat no later than lunch, so plan accordingly.

 

Q:  What if I workout at night? 

A:  You can still get in your carbs from fruit, milk, or yogurt.

 

 

Basically, your dinner should look a little like this...with the option of water or milk.

 

 

Your afternoon snack should also be starch-free.  Some options I like:

 

berries (fresh or frozen) & yogurt

just yogurt (loving Liberte brand of Greek yogurt...lemon & strawberry are my faves)

apple or celery & peanut butter (watch portion)

 veggies & hummus

grape tomatoes & cottage cheese

string cheese wrapped in deli meat wrapped in lettuce (and a dab of mustard)

fruit & nuts (watch portion)

protein shake/green smoothie

 

 

If you go out to dinner, restaurants will easily substitute the starch for double veggies. 

 

This challenge is worth 10 points.

 

**For those who are under 18 years old, you just need to have a starch-free dinner, but may include starch in your afternoon snack if you prefer.

 

If you have any other questions, post them to the comments and I'll answer.