Tag Archives: complex carbs

Carbs are not the enemy!

Sep 7 2012

As you hopefully know by now, after reading my article on carb cycling and hearing me talk about carbs in my diet, carbs are not the enemy. You just need to choose the right kinds, at the right time of day, and utilizing the carb rotation or cycle and you should NOT avoid them! They should be your best friend, not enemy! Why would something that gives you energy be an enemy?

People are often surprised at how simple it is: choose natural carbs over processed carbs that are loaded with sugar!!

Natural or complex carbs are anything picked from the ground or the tree is natural, such as fruits and veggies, potatoes and yams, beans, brown rice, oats, etc. And anything processed should be limited or avoided, such as white bread and pasta, chips and crackers, pretzels, etc. Basically my rule of thumb is anything white! (that means sugar and flour, etc.) If you stay away from those two things, you are on your way to success!

I want to mention one thing about The Glycemic Index (GI) that can be a little misleading. The GI ranks foods based on how much the blood sugar increases after it is consumed. The higher the number on the GI scale, the greater the increase in blood sugar. When blood sugar goes up, insulin levels rise. And because high levels of insulin are associated with increased fat storage and suppressed fat burning, it is said that eating high GI foods can make you fatter than eating low GI foods. This is all fine and dandy and definitely true but it is based on those carbs being eaten by themselves and or on an empty stomach. I always recommend you eating carbs with some type of lean protein in order to lose fat most efficiently. This is mostly what we do but just to reiterate its importance. Hence, oatmeal and egg whites or brown rice and lean protein. Most of our meals do contain at least two macro nutrients so we don’t have to worry too much.

A sample of this food combining can be seen in this example. A potato rates high on the GI but if you combine it with a lean protein, the GI of the combination is much lower than the potato by itself!

Needless to say, when you combine a protein source with the meals you eat carbs and you eat frequently throughout the day, like you should for fat loss, the GI becomes insignificant.

So, instead of focusing on using the Glycemic Index as the criteria for choosing your carbs, focus more on what type of carbs, when you are eating them and your carb rotation/cycle program.


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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365

How do you cook your oatmeal?

Oct 31 2010

Traci is on her way to becoming fabulously fit at 40 but she must start liking oats! Who doesn’t like oatmeal? As you know oatmeal is one of the many staples or “staple options” in our balanced lifestyle programs! From my experience, typically people love love love their oats! So often people chose oatmeal over almost any other complex carbohydrates! I don’t know about you, but I can eat oatmeal for breakfast, snack, lunch, dinner and dessert! You can make it so many different ways and in so many different forms! How do you eat your oatmeal? For some crazy reason, Traci could not wrap her taste buds around this amazing breakfast staple! We have worked around it, offering her other choices but the good news is, Traci has now learned how to cook and love her oats. You know, sometimes it takes someone else showing you how they cook their oatmeal and suddenly Oats have never tasted better…


1. Studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, “all it takes is 3/4 cup of oatmeal each day to help lower cholesterol”. The soluble fiber in oats helps remove LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs.

2. The soluble fiber in oatmeal slows down your digestive process, i.e. feeling fuller longer and keeping your metabolism going for a longer period of time.

3. They are inexpensive and come in so many various forms (quick oats, steel cut, regular oats, organic, etc)

4. Oatmeal may reduce the risk for type 2 diabetes. The soluble fiber in these foods help to control blood glucose levels.

5. With the exception of certain flavored varieties, oats are 100% natural. If you look at the ingredients, you will usually see only one ingredient… rolled oats.

6. Due to the soluble fiber in oatmeal, a diet that includes oatmeal may help reduce high blood pressure.

7. Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

8. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

9. Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave or stove top. Even when cooked on the stove top, both old-fashioned and quick oats can usually be made in less than 10 minutes. And instant oatmeal… under a minute… incredible!

10. Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can add to your oatmeal is unlimited.

No Traci would agree with #10!! So happy you have found a way to cook your oats and enjoy them!!

How do you cook your oatmeal?

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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365

Not so sweet, twice baked sweet potato

Jan 24 2010

Sweet Potato Twice Baked–Not so Sweet

-4 medium sweet potatoes
-1 tablespoon extra virgin olive oil
-pepper (to taste)
-1/3 cup non fat sour cream
-2 tbsp minced garlic
-2 tbsp fresh parsley
-3 scallions, sliced


Pre-heat the oven to 450˚F.

Place the sweet potatoes on a baking sheet and rub them with olive oil and pepper. Bake until tender, about 35-40 minutes.

Halve the potatoes and scoop out about a third of the inside of each into a medium size mixing bowl. Add the non fat sour cream to the sweet potato insides. Season with pepper, garlic, parsley and mash.

Fill the potato skins with the mashed potatoes and place the potato shells (skins) on a baking sheet. Place back into the oven for about 15 minutes, until the edges are slightly golden brown.

Remove the potato skins from the oven and sprinkle scallions.


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Quinoa Melody

Jan 18 2010

1 cup quinoa, drained
2 cups water
1 tomato
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1 cucumber, skinned and chopped
2 tbsp lime juice
1 tbsp low sodium soy sauce
fresh parsley
2 cloves garlic, crushed
pepper to taste
1 large purple onion, chopped

1. In a medium pan, combine quinoa with water. Bring to a boil and then reduce and let simmer for 20 minutes.

2. Remove from heat, let sit for 5 minutes and stir. Put all remaining ingredients in a bowl and toss. Add herbs, lime juice, garlic and soy sauce and toss again.

3. Can be served room temperature or chilled and served cold.

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Gina Aliotti's Ultimate Woman's Weight Loss Plan Gina Aliotti's Ultimate Shred 365