Your SECRET WEAPON for a healthy diet

Hey Power Girl,

I know that you are always looking for ways to make better choices with how you eat to build a better body and a better life.

One of the most common questions that I get asked about food is how to make healthy carbohydrate choices.  Carbohydrates provide energy and we need to take in healthy carbohydrates every day.  However, eating too much carbohydrate or the wrong type will result in it not getting burned as fuel and you will just end up wearing it as fat, no fun!

There are two major mistakes people make when it comes to choosing the carbohydrates they eat.

Let’s start with the second biggest mistake which is simply eating TOO MUCH.  Too much of anything is bad, but when it comes to carbohydrates (which are really stored food energy) extra energy that you eat but don’t use as fuel gets stored on your body to be used later.  And guess how it get stored…that’s right…body fat.  So if you are carrying extra body fat it is just because you are eating more energy (as carbohydrates) than you are using each day.  Two solutions to this are to increase your activity and burn more energy (that is usually excess carbohydrates stored as fat) with an amazing Power Girl workout, and the other solution is to simply eat fewer carbohydrates each day.  If you want faster results try doing both!

But the biggest mistake with carbohydrates is the TYPE of carbohydrate we eat for food energy which is what I want to discuss today.  Most girls eat sugary foods like ice cream, chocolates, and processed foods with “hidden sugars” in them like granola bars and cereals.  Even breads and pastas usually contain simple carbohydrates which turn too quickly into sugar in your body.

The BEST TYPE OF CARBOHYDRATES to eat are STARCHY CARBOHYDRATES.  The reason why they are so good is that they DIGEST SLOWLY into energy for your body to use, so they make you feel full longer (which means less snacking on the wrong foods) and they release sugar slowly so it is more likely to get used by your body, instead of being stored as fat.

So this SECRET WEAPONS of a healthy diet are… Starchy Carbohydrates

So just for you Power Girl, I am going to be talking today about good sources of starchy carbohydrates.

Their are 4 main types of starchy carbs:

  1. Oatmeal
  2. Quinoa
  3. Legumes
  4. Starchy Vegetables

Starchy carbohydrates can be found in a variety of whole grains and fiber-rich cereals. However, when starchy carbs are mostly eaten from refined grains, your diet may be lacking essential vitamins, minerals and fiber. That is why these sources of starchy carbs are so critical to include into your meals.

I am going to explain why it is so important to include each of these 4 starchy carbohydrates in your diet and how it will benefit you.

  • Oatmeal

Lowers cholesterol, whole-grain oats also provide the body with an excellent source of starchy carbohydrates.  One cup of cooked oats offers 30 grams of carbohydrate, almost all of which come from starch. This same serving can provide the body with the insoluble fiber needed to lower cholesterol and blood pressure levels while reducing your risk of type 2 diabetes.

  • Quinoa

Quinoa is something that we eat in my house quite often, and knowing how spectacular it is for your health I am glad that it is a part of my diet.  With approximately 15 grams of carbohydrate per half-cup serving, quinoa also packs a powerful protein punch and, unlike most other grain-based sources of protein, quinoa contains all of the essential amino acids your body needs to make proteins.   Since Quinoa is so high in protein it can replace other protein sources like meats or poultry.  This is especially good if you want a vegetarian meal.

  • Legumes (kidney beans, chickpeas, lentils)

Legumes are not only an excellent source of starchy carbohydrates, but they also contain a significant amount of other immune-enhancing nutrients. One-half cup of legumes such as kidney beans, lentils and garbanzo beans contains approximately 60-80 calories and up to 8 grams of fiber per serving. These potassium and iron-rich legumes also contain about 8 grams of protein per serving while being very low in fat.  This is another excellent choices to add to your meal.

  • Starchy Vegetables

Their are many kinds of starchy vegetables the 3 main ones the I want you to have are:

  1. Peas
  2. Carrots
  3. Sweet Potatoes


PEAS- peas are a great source of bone-building vitamin K and manganese. They will boost your levels of folate, a micronutrient that is crucial for heart health, and they are significant source of vitamin C which supports your immune system to help you fight colds and flus naturally.

CARROTS- lower the risk of cancer, lower blood cholesterol, prevent constipation, are helpful for general nervousness, asthma, skin disorders, and improving your vision

SWEET POTATOES- Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving, they make an excellent starchy addition to any meal. The high fiber content gives them a “slow burning” quality. This basically means their energy is used more slowly and efficiently than a low-fiber carbohydrate.  With all of the fibre that sweet potatoes contain, eating them will also help prevent constipation.

Now that you know the “Secret Weapon” of a healthy diet I hope that you make better choices when you shop and eat.  Don’t forget to share this secret with your friends so that you can all feel great about how you look!

Remember a healthier plate means a healthier body and a happier life!

Your friend and coach,

Jessy Lipke

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