Products from Forever Living Products (The Aloe Vera Company) F15_Beginner_Booklet_US_English | Page 12

FIGHTING CARB-O-PHOBIA.
With all of the confusing information available on carbohydrates
these days, you may find yourself thinking you should avoid
them all together. In reality, there are good carbs that can
help you feel fuller longer, provide a good source of fiber,
keep your blood sugar stable and provide you with
energy for a longer amount of time.
On the other end of the spectrum are the carbohydrates
that are largely stripped of their original nutrition and fiber.
These are digested quickly and cause a rapid rise in
blood sugar, leaving you hungry and with low energy
shortly after you eat them.
CONSIDER ADDING
THESE FATS TO YOUR DIET
IN MODERATION:
Here are some great sources for healthy
carbohydrates:
+ Fruits
+ Vegetables
+ Black Beans
+ Garbanzo Beans
+ Lentils
+ Brown Rice
+ Wild Rice
+ Oatmeal
+ Buckwheat
+ Bulgur
+ Rolled Oats
+ Quinoa
+ Whole Wheat
+ Whole Grain Barley
FINDING F.I.T. FATS.
Monounsaturated
Fats
+ Avocados
+ Olives
+ Nuts (Almonds, Peanuts,
Macadamia Nuts, Hazelnuts,
Pecans, Cashews)
+ Natural Peanut or Almond
Butter (containing just
nuts and salt)
UNHEALTHY TRANS
FATS ARE ONE OF
THE BIGGEST CULPRITS
IN WEIGHT GAIN. THESE
ARE OFTEN FOUND
IN BAKED GOODS AND
PACKAGED SNACK AND
FRIED FOODS.
Polyunsaturated
Fats
+ Walnuts
+ Seeds (Sunflower, Sesame,
Pumpkin, Flax, Chia)
+ Fatty Fish (Salmon, Mackerel,
Tuna, Herring, Trout, Sardines)
+ Sources of Soy milk
and Tofu
F.I.T. TIP
While good fats are
healthy, moderation
is key. Generally try to
limit yourself to 1-2
servings of these
foods a day.
Just like carbohydrates, there is a lot of confusing
information about fats and how they fit into your diet.
Over the last few years, the health and fitness
community has largely unified on the benefits
of monounsaturated and polyunsaturated fats.
These fats can support heart health and cognitive
function and lower your risks of certain
cardiovascular diseases.
12
13