Wednesday, January 21, 2015


What! Blasphemy!

I know! I know! I’ve said what everyone says that you can’t do, but it’s true. EAT CARBS! And I’ll tell you why.

Before I start: this will take you about 10 minutes to read. I cut it down as much as I could while still providing at least the very, very minimal amount of explanation. To FULLY get all of the reasons for the science behind what I’m telling you, you’d have to study all the manuals I have and read all the books I have. Even to do a credible job of summarizing that, you’d be looking at about 20 pages (or so) of reading.  Go with me here – you’ll be glad you did. And, you can always as questions in the comments. :D


Understand that I am a big believer in eating grass fed beef, lamb, whatever – free range chicken and whole foods.  

Note: I didn’t include grains in there, especially not wheat or GMO corn (Momma says wheat is the DEBIL!) or even rice. Not even quinoa! But hang in.


Also note that I didn’t say you couldn’t eat the above (well, other than wheat & GMO corn), but I don’t highly recommend it.


Now you’re saying “But how am I supposed to eat carbs then?”  Great question.  An even better one is “How am I supposed to eat carbs and get fit?!”

The answer is TIMING.


What TO DO

Only eat starchy carbs within a three hour window from WHEN you worked out. Not before you work out, AFTER you work out. When you eat those starchy carbs, only do so with less than 5g of associated fat.


WHY Do What You Do

Part 1 – Starchy Carb Storage

So, carbs are cool, especially carbs from green leafy things.  Carbs from tubers (sweet potatoes, regular potatoes), grains (including rice, whole grain rice, quinoa, oats, buckwheat) are starchy carbs and they’re not so cool – they’re HOT.

Starchy carbs get virtually immediately converted to glucose, which in turn wants to fuel your muscles or refuel depleted glycogen muscle stores.  When you eat starchy carbs without having worked out, guess what happens? They get stored as fat. Yay. Oh, wait, no that’s not good.


Part 2 – Starchy Carb Utilization for Recovery and Fat Burning

When you eat starchy carbs after a workout? They do exactly what you want them to do! They fuel your muscle and your recovery. This is the BEST way to utilize carbs! Your system gets revved up and the carbs don’t get stored as fat.


What Else You Need to Do

Part 1 – So Don’t have Starchy Carbs at Every Meal

While having those starchy carbs within a 3 hour window after a workout is great, having them at other meals is not so good.  Like I mentioned, carbs (and fat) are easy to process, so they’re stored as fat almost right away while your body is processing your proteins. They also have other effects like spiking your insulin levels and causing inflammation. So, instead have FAT.

Part 2 – FAT

What you say?  Yes, FAT. Fat gets processed differently (though it does process quickly) and the body does a much better job of getting rid of what it doesn’t need (like excess cholesterol) and it also doesn’t cause inflammation.

Eat foods that are high in GOOD fat. Good fat. Fat from grass fed cows. If you can’t afford grass fed beef (and I understand this, I have 5 children and even hamburger is $6 lb at Trader Joe’s) then get REALLY lean beef and eat other healthy fats like: coconut oil, avocado and raw almonds. And you can have eggs again – the whole EGG!

Part 3 – Eggs

Eggs (especially organic eggs) are REALLY good for you. The big thing they always got a bad rap for (because of some really bad science from the turn of the 20th century – we’re in the 21st BTW) was cholesterol. As it turns out the type of cholesterol they provide for us is HEALTHY. And, it’s what our brains use to function (so even if it doesn’t make you smarter, at least you think more clearly) and for guys – it’s what keeps our (in our own minds) most important body part functioning. So there, have an nice spinach omelet for breakfast. You’ll be glad you did.


So THERE. Yes you can have starchy carbs and get FIT! The key is when you eat them.  Try to stick to sweet potatoes or potatoes (though sweet potatoes are much better for several reasons). You can also have rice (about a cup) or so if you’d like. Stay AWAY from wheat and GMO corn. You’ll be rocking in no time!

PS Also, have a cheat day. At least once every two weeks, recommended once every 7 days (or even some people are recommending one every 5 days now – I’m still testing that on myself and doing the research to see if there were good conclusions for that).

PPS Got questions? ASK them!

Monday, January 5, 2015

5 Steps to a New You in the New Year!

Ready to get healthy and fit as your New Year’s Resolution? Awesome, here’s your 5 step plan.

COMMIT.  Write down your goal (whatever it is: lose weight, get fit, be more active). 

Put it on your mirror. If you’re like me, then put it in the app that you see every morning that’s like looking in the mirror!

For me, it's my FitBit app. 

You didn’t get to where you are by accident. You won’t achieve long term health goals by doing the same things. CHANGE YOUR MIND. Get new information that will help you achieve your goals.

Eat real, whole foods. The SAD (Standard American Diet) is a pile of falsehoods, big food influences and politics. If you were born after 1950, you don’t remember a time when this nation ate the way it should. 

Ignore the food pyramid or MyPlate – eat real, organic veggies and grass fed beef or free range chicken. Don’t be afraid of fat, you need it to burn calories, absorb and process vitamins and for good brain function (especially cholesterol!)

Find someone you can partner with to be accountable for your commitments – and also as someone to encourage you and work with you towards that goal!

Don’t wait, get moving. You can start just by getting 10-15 minutes of walking/movement a day. 

Work your way up to 30 minutes in five minute increments. That’s your baseline. Don’t anticipate weight loss (likely you won’t lose any) but look for some cardiovascular endurance and general strengthening. Hit some stairs along that route too. After that, come back here and you’ll find available programs that will help you meet your fitness goals.

YOU CAN DO IT.  You were designed for greatness. Engage.



Want help? Contact me @NoGuiltFitness ( or on Facebook