[Day 6] Sleekgeek 30-Day Nutrition Challenge

πŸ‘‹ Welcome to Day 6 of the Sleekgeek 30-Day Nutrition Challenge!

Each day, for 30 days, we’re going to help you improve your nutrition and build healthy habits that will serve you for a lifetime.

  • πŸ’‘ Each day we will challenge you to take action with a daily task that you need to complete. 

Best of all, we will be with you every step of the way in our dedicated Sleekgeek 30-Day Nutrition Challenge Group on Facebook.

Here’s a quick snapshot of what Week 1 looks like:

Remember to download and print out the FULL 30-Day Calendar here: PNG or PDF.


Today’s 🎯 Task:

This is what you need to do in order to successfully complete today’s challenge task.

  • βœ… Eat Smart Carbohydrates today.
    • Easy Mode: Eat smart carbohydrates with at least 1 meal today (if you’ve already eaten all of your meals today before reading this task, that’s OK, do it tomorrow).
    • Hard Mode: Eat smart carbohydrates with every meal today (if you’ve already eaten some or all of your meals today before reading this task, that’s OK, just focus on your next meals coming up).

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.

❓ Got a question? Feel free to ask it in the Sleekgeek 30-Day Nutrition Challenge Support Group on Facebook.


More πŸ”” Info:

Week 1’s Key Nutrition Strategy is all about the Sleekgeek Food List.

Today we’re focusing on the smart carbohydrates section:

  • Starchy Vegetables: Butternut squash, potatoes, pumpkin, sweet potatoes, etc.
  • Whole Grains: Amaranth, barley, buckwheat, oats (steel cut or rolled), quinoa, rice (brown, red or wild), sorghum, spelt, sprouted grains or breads, wheat berries, etc.
  • Legumes: Beans, chickpeas, lentils, peas, pulses, etc.
  • Fruit: Apples, apricots, bananas, berries, cherries, grapefruit, grapes, guavas, lemons, limes, mangoes, melons, oranges, peaches, nectarines, persimmons, pineapple, plums, pomegranates, watermelon, figs, pears, kiwifruit.

These are the smart carbohydrate β€œsuperstar” foods that are:

  • Carbohydrate-dense and provide a significant amount of carbohydrates per reasonable serving size or calorie amount (as opposed to the lower-calorie, lower-starch, and more fibrous kinds of carbs which we have listed as “colourful vegetables” on the Sleekgeek Food List instead).
  • High in fiber so that they digest slower and are more friendly to blood sugar, hormones, satiety levels, and digestion.
  • Nutritionally-dense, containing other vitamins, minerals, and phytonutrients that contribute to good health.
  • Minimally processed, single-ingredient foods whenever possible, and commonly found / easily included in a normal healthy diet.

More about smart carbohydrates:

If you would like to read more in-depth about smart carbohydates, you can do so here.

For now, just know that we encourage a balanced intake of both carbohydrates and fats, coming from high-quality sources.

At Sleekgeek, we know that we’ve got our work cut out for us, helping people better understand carbohydrates and figuring out how to fit them into a healthy, balanced lifestyle.

In the Sleekgeek Coaching Program, we’ve found that getting clients to eat smart carbohydrates can be quite controversial.

  • On one end of the spectrum, most people eat way too many carbohydrates (and the wrong ones).
  • On the other end of the spectrum, some people have been conditioned to be scared of carbohydrates (because not much has been learned from the previous decade of incorrectly being scared of fat).

Whenever there are two extremes, the answer usually lies somewhere in between.

Yes, most people tend to eat too many of the wrong carbohydrates, but there is no need to fear them either. Instead, focus your meal around protein and vegetables, and then round it off with a small amount of smart carbs and healthy fats.

Some other sticking points are that less processed cereal grains and whole grains need to become more well-known and popular as well as getting meat-eaters to understand that lentils and legumes aren’t just vegan sources of protein, they are also smart carbohydrate choices.

Vegans can also take this opportunity to double-up on their protein intake, by choosing plant-based protein sources as their quality protein and then also selecting a smart carb that is also high in protein (you will find some foods are listed both as a plant-based protein and as a smart carb).

Smart Carbohydrates are an important part of a healthy diet

When it comes to building a healthy meal we recommend that you start with your protein, then bulk it up with vegetables, and finally round your meal off with a small amount of smart carbohydrates and healthy fats.

In Week 2 of this Sleekgeek 30-Day Nutrition Challenge we will introduce you to the Sleekgeek Healthy Meal Template and in Week 3 we will help you with figuring out appropriate portion sizes with the Sleekgeek Portion Control Guide.

For now, just focus on getting some smart carbohydrates in your meals today (and everyday thereafter if you can).

How to build the habit of eating smart carbohydrates:

Making smart carbohydrate choices is the third nutritional-based habit that we teach in the Sleekgeek Coaching Program.

Carbohydrates can be energy dense and easy to over-consume, but moderate amounts from high-quality sources are healthy for us and can actually help us feel fuller and stay fuller for longer.

Beginners:

Your priority is to get started and take action.

  • Stick to easy and convenient smart carbohydrates (buy them pre-prepped or pre-cooked if need be). Keep it simple and do-able.
  • Try swapping out some refined carbohydrate for smart carbohydrate choices, or if you don’t usually eat carbohydrates then experiment with adding small amounts to each meal using foods that you actually like and are willing to eat.
  • Consider healthy eating as a spectrum of best-effort choices where you want to try to make more good choices and less bad choices whenever possible, as opposed to an all-or-nothing approach of only being allowed to make perfect choices and considering yourself a failure if you make any bad choices at all.

Intermediates and Advanced:

Your priority is to get more consistent, hit the right quantity, expand your variety, and improve your quality.

  • Work on making smart carbohydrate choices with every single meal, consistently. You don’t have to eat smart carbohydrates with every meal, but if you are eating small moderate portions then it definitely can be appropriate. 
  • Focus on getting the right amount of smart carbohydrates, using the Sleekgeek Portion Control Guide (we will be walking you through this in Week 3 of the challenge).
  • Experiment with different types of smart carbohydrates and see if you can expand your variety of choices.
  • Try improving the quality of your smart carbohydrates – such as by buying organic, minimally processed, and food that has been sourced locally.
  • Don’t forget that smart carbohydrates are just one part of your meal. See the Sleekgeek Healthy Meal Template for a broader perspective and work on building up a healthy well-balanced meal (we will be walking you through this in Week 2 of the challenge).

Have a handful of go-to smart carbohydrate sources:

Make sure that you ALWAYS have a handful of go-to smart carbohydrate sources on hand that are super easy to prepare and eat when short on time or low on willpower. If you fail to plan then you plan to fail.

  • Smart carbohydrates like fruit in a fruit bowl (make it nice and visual) are always handy as quick and easy choices when you’re short on time and need something with minimal prep and work.
  • Smart carbohydrates oats, quinoa, and rice are great to keep in your cupboard as versatile staples which can be prepared fairly easily with some quick cooking or microwaving.
  • Smart carbohydrates like beans, chickpeas, and lentils can be prepared overnight or bought pre-prepared and kept in the fridge so that they are ready to eat the next day.
  • Smart carbohydrates like butternut, potatoes, pumpkin, and sweet potatoes can be stored in a cool dark place fairly well and then in the fridge after cooking / cutting.

Getting into the habit of eating smart carbohydrates doesn’t need to be complicated or super fancy. It just requires a bit of effort up front, and then a system that you can continuously and regularly maintain. You will come to learn which foods you need to buy frequently and which foods you only need to stock up in bulk once in a while.


πŸš€ Coming up next tomorrow:

Tomorrow we will take a look at healthy fats and why / how to get more of them in your diet.

😊 Remember to check in with us in 30-Day Nutrition Challenge Support Group on Facebook to let us know how this challenge is going for you.


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