Cut the Carb Cravings

BY MARIA DEVESON CRABBE
NUTRITION AUTHOR AND CEO AUSSIE BODIES
WEDNESDAY, MAY 29, 2002

So you've finally found the diet that's right for you. Now if only you could stick to it!

Many of you who have received your Meal Plans will have noticed that carbohydrate reduction is a critical component. "Yikes!" I hear. "How can I cut down on all that bread, pasta and rice when these form pretty much the basis of what I eat every day?"

As I reinforce in my book Your Body Your Life, as well as throughout this site, each individual has their own unique PCF Target - daily requirements for protein, carbohydrate and fat. I believe the average woman eats far too many carbohydrates than she can possibly burn each day with physical activity, whereas protein and fat are sadly lacking. The result is, all those incoming carbs not burned as energy become converted and stored as body fat.

It may sound easy: lower your carbs, increase your protein and eat more of the good fats. But like any change we put our bodies through (especially with diet) we always need time for adjustment. This is where some of us may grapple with "carb addiction".

Just as the body may struggle with withdrawal symptoms in the process of overcoming a drug-related addiction, overcoming your dependence on carbohydrates can be equally difficult. If you persistently find it tough to reduce your carbohydrates, and they exceed your PCF Target each day, these helpful tips will make the journey to a healthier and slimmer you a little less painful.

Rule number one is to be gradual in your reduction. Your body will take time to "wean" itself off carbohydrates, so rather than eliminating whole servings of pasta, rice or bread, simply try cutting down the serving size. I hear many women eloquently protest: "But I am European and pasta is part of my life!" Ethnicity aside, many of us habitually rely on our serving of pasta, rice and bread to complete a meal. You can still enjoy these foods, but it will be better for your body if you start treating meats and leafy green salads as the base of the meal and the starchy, often white, carbohydrates as the side serving.

Here are some useful replacements and some alternative snacks to keep you going through the day.

Instead of rice

Eat lots of leafy green vegies. There are heaps of vegies you can enjoy such as spinach (all types), rocket, cabbage, broccoli, Chinese vegies (choy sum, bok choy, pak choy, wong na boc), capsicum, beans, zucchini, etc.

Instead of pasta

Try doing a medley of zucchinis, mushrooms, squash and eggplant. If you're doing a lasagne try using mushrooms or eggplant in place of the pasta sheets, as in the lasagne submitted in the recipe section.

Instead of bread
If you're eating bread as an appetiser before a meal, try eating nuts instead. If you do need bread have the better options of wholemeal or soy and linseed.

Buying lunch from the local takeaway

Lunch is often a difficult time to try to find a healthier alternative so below I have listed a few options applicable to most convenience stores and restaurants. There are also some ideas for DIY lunches.

1. Large take away plastic container filled with mixed salad (mayonnaise if you wish), with a small can (approx 100g) of tuna or salmon on top. One piece fruit (orange, apple etc)

Approx PCF = 18:17:8

2. Wholemeal sandwich with salad and either: small can tuna or salmon, generous spread egg, or 2 slices cold meat.

Approx PCF = 20:35:8

3. 2 boiled eggs with mayonnaise and large mixed salad

Approx PCF = 15:4:10

4. Grilled fish burger, comprising: 1 piece grilled fish (no batter), burger roll, salad, lemon juice (or chilli sauce)

Approx PCF = 20:36:5

Eating out at a restaurant

1. Grilled chicken salad with dressing

Approx PCF = 25:6:8

2. Grilled fish with assorted steamed or stir-fried vegies and a light sauce (small bread roll optional)

Approx PCF = 35:10:12 (without bread roll)(36:35:12 with bread roll)

3. Chicken or beef stirfry (rice or noddles optional) or with lots of leafy greens

Approx PCF = 35:10:15 (without rice or noodle) (36:65:16 with rice or noodles)

Making your own lunch

Don't forget that just because you are not leaving the office for lunch, doesn't mean that you don't deserve time out. Leave your desk and eat lunch - it's better for your mind and your digestion!

1. Large salad with tuna, salmon or grilled chicken (200g) and a light dressing. (3-4 crackers optional)

Approx PCF = 40:3:12 (without crackers)(41:23:13 with crackers)

2. Trim Anytime Protein Shake (in skim milk)

Approx PCF = 25:14:1

3. Fruit smoothie with Trim Anytime Protein shake

Approx PCF = 25:30:1

4. Maria's Protein Pancakes with salsa and salad

Approx PCF = 20:18:7

Snacks

Eating appropriately at snack time can also help, not hinder, your progress. The average craving-fillers are way too high in fat-forming sugar and flour: a cuppa with a muffin, or a donut, a chocolate bar, the list goes on. Only a protein snack can improve satiety, that feeling of being full after a meal. By helping to balance blood sugar, protein will also help rescue those carbs from becoming stored as body fat.

Trim AM and PM Bars are excellent for delivering the satisfaction of protein without the surplus carbs. Other healthy alternatives to snack on include: almonds, cashews and other nuts (unsalted), celery & carrot sticks (cut them up and keep them in the fridge) with cottage cheese, a Trim Anytime Protein shake or one of Aussie Bodies range of protein bars, fruit, rice cakes with tuna, capsicum with some cheese, tomato and cheese on crackers... the possibilities are endless!

Please refer to the recipes section on the website as we will be adding healthy meal options to it on a regular basis. If you also have a good recipe that you would like to share send it in and we will post it on the site.

Never fret if you do find yourself locked in a room full of inescapable carbs! We all have those moments. Keep in mind that you can always rescue those carbs from becoming fat by balancing your diet with Trim Anytime Protein shakes. Food is there to enjoy, so enjoy it. I hope that these tips help you get over those important initial stages that lead to better nutrition.

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