The Good Carb List!

I shudder when people tell me they are on a no-carb diet.

I have recently created a meal-plan and recommend adding "Starchy Carbs" and/or "Simple Carbs" to every meal! When it comes to carbohydrates, just like fats, there are good ones and bad ones.

The CortiSLIM Meal Plan, lists great things you can choose from each category and here are some of my favorites:

1 - Beans, Lentils, and other Legumes

Beans and Lentils, part of the "legume" family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you'll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans...and the list goes on.

Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I'd highly recommend you'd do the same!

2 - Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

3 - Sprouted Grain Bread

Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet on occasion without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekiel bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber, so don't give up the bread, just choose the right kind!

4 - Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

It is really quite easy to enjoy fresh berries each day and it's an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of Greek yogurt or cottage cheese... Mmmm. :)

A Bean To Avoid!

While beans are actually one of the healthiest carbohydrate sources out there, loaded with fiber and protein, there's actually one variety of beans you should be AVOIDING at all costs: Baked Beans.

Fact is, manufacturers of commercial "baked beans" completely RUIN this health food by adding sugars and other artificial ingredients. Many brands are now even including high fructose corn syrup and numerous other corn ingredients, such as corn starch, in their products...bad news!

For example, a 1-cup serving of canned "baked beans" contains more than 20 grams of ADDED sugar on average while the same 1-cup serving of regular kidney beans, pinto beans, red beans, etc, contains only a gram or two of naturally occurring sugar.  BIG difference!

That said, when buying beans and adding them to your diet (which is actually a great choice), make sure to avoid commercial "baked beans" products and instead go with bean products that don't have all the harmful additives.

Some great varieties of beans and legumes are: Pinto Beans, Red Beans, Navy Beans, Lima Beans, Black Beans, Black-eyed Peas, Marrowfat Peas, Chickpeas, Butter Beans, Lentils

And there are even some natural packaged versions of the above listed beans and legumes that add a number of healthy and natural seasonings to spice them up a bit.

The lesson here is to avoid "baked beans" in favor of the plain stuff (which you can then spice up at home) and when buying anything packaged, take a good, hard look at the ingredients and nutrition facts.

If it's got added sugar and artificial ingredients, skip it!

Healthy Brown-Bag Lunches

Packing healthy lunches and snacks to take to work or school offers many benefits. Healthy brown-bag meals can reduce fat, calories, and sodium in our diet, improving overall health. Smart choices can help us maintain a healthy weight. And brown-bag lunches just may improve your child’s IQ, energy and stamina.

According to research published online in the Journal of Epidemiology and Community Health, a diet high in fat, sugar, and processed food starting at age 3 may lower IQ in later childhood, while a diet packed with whole foods and important nutrients may do the opposite. 

To move lunch and snack time into a healthful direction:

• Choose foods with higher amounts of the nutrients we need: fiber, protein, calcium, potassium, and vitamin C.
• Avoid foods loaded with things we need to eat less of: saturated fat, sodium, and added sugar.

An easy way to accomplish both goals is to include more whole foods -- and less processed foods, junk food, and fast food at meals and snacks.

Quick Lunch and Snack Picks

Cold Cheese and Fruit Kit: Make your own “lunchables” by filling a reusable container with assorted cheese slices, easy-to-eat fruit like apple slices and grapes, and whole wheat crackers.

Falafel Pita Pleaser: Purchase ready-to-bake falafels in the vegetarian refrigerator section of some supermarkets. Bake them up ahead of time, then insert them in a whole wheat pita pocket spread with some hummus (homemade or store-bought).

Fish in a Pinch: Work a fish serving into your week by adding tuna or salmon to your green salad, pasta salad, or sandwich. For a satisfying snack, toss some tuna or salmon with balsamic vinaigrette and enjoy with whole grain crackers.

Love Your Leftovers: One of the easiest ways that corporate nutritionist Maggie Moon, MS, RD, makes sure she has a healthy lunch tomorrow is to start with dinner tonight. Before serving dinner, she packs some of it away in portable containers, stores them in the refrigerator, and then takes one to work the next day.

Pasta Salad Prep: Make cold pasta salad with leftover pasta shapes from last night. Toss chilled whole grain pasta with cheese cubes, lots of bite-size vegetables, and a homemade or bottled vinaigrette dressing made with olive oil or canola oil.

Pizza Bagels or Pizza Calzones: Bake a mini pizza in 5 minutes by spreading pizza sauce or pesto on whole wheat bagel halves or a whole wheat pita pocket (use the whole pita as a crust). Top with shredded cheese and your favorite veggie toppings (green onions, tomatoes, chopped red peppers, onions, olives, minced garlic, sliced mushrooms),  then broil in a toaster oven until the cheese is bubbling. If using a pita, fold one half over to make a calzone! Wrap it up for your bag lunch or, if your office has a toaster oven, bring it to work unbaked and bake it there.

Stock Your Work Fridge With Salad Dressing: To make it easier to enjoy salads at the office, Moon keeps her favorite salad dressing in the work refrigerator. Look for salad dressing with the least amount of sodium and made with canola or olive oil.

Southwest Wrap: Toss some drained canned black beans with salsa, avocado, red onions, shredded romaine lettuce, and cheese and wrap in a softened whole wheat tortilla. This is a favorite five-minute grab-and-go lunch for nutritionist Karen Ansel, MS, RD, co-author of The Baby & Toddler Cookbook.

Sushi with Veggies: Pick up a tray of premade vegetable sushi at your supermarket or favorite Japanese restaurant. It makes a great grab-and-go lunch the next day. Because it features veggies and avocado, there’s no chance the sushi will smell “fishy” the next day.

Wrap It Up: Make your sandwich wrap the night before, using a whole grain flour tortilla and spreads like green or sun-dried tomato pesto, olive tapenade, or honey mustard. Layer it with slices of lean meat or cheese, assorted vegetables, tomato, onion, and lettuce. Because it’s whole grain, the tortilla won’t get soggy overnight.

4 Lunch Salads You Can Make in 10 Minutes

Reusable containers can hold the makings of a delicious lunch salad. The salad will stay fresh if you add the dressing at lunchtime, so pack a small container or packet of your desired dressing (look for those made with canola or olive oil). Here are four different lunch salad ideas.

Cobb Salad: Toss together spinach leaves or chopped romaine with a hard-boiled egg, crumbled blue cheese (or similar), diced avocado and tomato, and lean ham cubes or strips.

Chinese Chicken Salad: Toss together salad greens, shredded chicken, shredded carrots, sliced green onion, and toasted sliced almonds.

Chicken Caesar Salad: Toss together romaine lettuce, chopped tomato, chicken strips, any other vegetable desired, and croutons.

Berry & Walnut Salad: Toss together dark green lettuce, fresh or frozen berries, blue cheese (if desired), and toasted walnuts (add chicken or salmon if desired). This salad is best with a raspberry or balsamic vinaigrette.

4 Freezer-Friendly Lunch and Snack Tricks

Fun-to-Eat Edamame: You’ll find bags of edamame (in pods) in the freezer section of most supermarkets. Keep a bag in the freezer, add some to your brown bag in the morning, and by lunch they will be thawed. Open up the pods and snack away at the high-protein, high-fiber green soybeans inside.

Leftover Breakfast Becomes Lunch: When you have leftover whole grain pancakes from breakfast, wrap each of them around a soy or chicken sausage and freeze a serving in a reusable container or zip-lock bag. If you are making healthful egg entrees over the weekend (egg and cheese sandwich on toasted wheat english muffin, quiche, frittata, French toast) and have a couple servings left, wrap them up and freeze them for a fast grab-and-go lunch or snack. Just warm in the microwave for 2 minutes!

Mini Muffins: Homemade muffins can be a healthful alternative to processed snacks and junk food when made with mostly whole wheat flour, moderate amounts of canola oil (2 to 3 tablespoons per 12 muffins), and minimal added sugar. Just pop a serving of mini muffins in each zip-lock bag and store in the freezer. Pack them in the brown bag, and they’ll be soft and ready to eat by lunch or snack time.

Spanakopita Triangles: These spinach-and-cheese-filled phyllo dough triangles are available in the freezer section of some supermarkets, such as Trader Joe’s. Brown them ahead of time in your toaster oven and wrap them up for tomorrow’s lunch or snack.

4 Fun Foods to Pack as a Snack or Lunch Treat

The following foods double as a satisfying snack or as a fun treat in a bag lunch because they contribute some protein and some fat (and some have fiber).

Nuts or Trail Mix: If age- and allergy-appropriate, nuts offer a satisfying combination of fiber, protein, and smart fats. Trail mix pumps up the carbohydrate calories by adding dried fruit to the nuts. A 1-ounce snack-size serving of mixed nuts (i.e., Planters NUTrition Heart Healthy Mix) contributes around 170 calories, 6 grams protein, 5 grams carbohydrate, 3 grams fiber, and 8 grams monounsaturated fat.

Cheese Sticks: Individually wrapped cheese sticks are available in part-skim mozzarella and 2% sharp cheddar, and even pepper jack. Two part-skim mozzarella cheese sticks have around 160 calories, 14 grams protein, 2 grams carbohydrate, 0 gram fiber, 6 grams saturated fat, and 40% Daily Value for calcium.

Kettle Korn Fun: For something a little sweet but crunchy, pop up some Orville Redenbacher’s Smart Pop Kettle Korn (or similar) and pack half of the 2.9-ounce bag of popcorn for a brown-bag treat or snack. Each serving satisfies with 140 calories, 4 grams protein, 29 grams carbohydrate, 6 grams fiber, and 1 gram saturated fat.

Yogurt and Fruit Cups: Stir 1/2 cup fresh or frozen berries into 8 ounces of low-fat plain yogurt to make your own naturally sweetened yogurt cup. It has a nice balance of nutrients—185 calories, 12 grams protein, 24 grams carbohydrate, 3 grams fiber, 2.5 grams saturated fat, and about 40% Daily Value for calcium and 30% for vitamin C.