Fueling strength; Enjoying carbs with confidence

Don't have to be justified, right? Registered dietitian Kate Peterson is here with some simple ideas to keep your body fueled throughout the day. Yes, so hot girls. We're all hot girls. Hot girls means you're nourishing your body, you're taking care of your body, and one thing that hot girls do is we eat carbs. As you can see from my sweatshirt, I'm going to shout it from the rooftops. As a registered dietitian, I hear this all the time. People are maybe afraid of carbs, feel guilty about eating carbs, are avoiding carbs, and I'm here to tell you that carbs are such an important piece of our diet. So I'm going to walk you... News we can use. Yes. So I'm going to walk you through the hot guys, hot guys, hot girls guide Guys, whatever, whatever. So our first step is the hot girl mindset. So first of all, I want to take away a little of the stigma of carbs. Carbs are incredibly important in our diet. They are your body's most preferred energy source. So whether you're working out, you're working your brain out, your body wants carbs. It doesn't want to burn fat. It doesn't want to burn protein because that means taking from our brain, our heart, our muscles. It wants carbs. So we need to give our body carbs. And it's important, as you know, that you would tell us to do it in the correct way because it's when you're craving it, like you said, you'll do it in the wrong way if you're not filling your body. So I like to see carbs spread throughout the whole day, which brings us to step two, the hot girl snack. We'll be right back. With snacking, I am a big proponent of snacking. I think snacking is an incredibly important part of a balanced day of eating. And back to those carbs, carbs help keep our energy up. So when we're snacking and incorporating carbs in our snack, that helps keep our energy up, maybe helps you avoid that 2 p.m. Starbucks run or diet. Or overeating later. Correct. Because I will go to town at dinner if I don't eat a snack. Yes. Snacking is so important for that. So for our hot girl snack, I'm featuring Paulo Popcorn here. Wisconsin brands and the thing that I love about this as a hot girl snack is that we're getting that carb we're getting a good high quality carb because popcorn is a whole grain so we're getting that fiber we're getting that whole grain we're getting that carb but these have really delicious flavors they use no artificial flavors or dyes and they use real cheese all of this so if you want to try we've got movie theater butter dill pickle and Wisconsin cheddar. I love the flavors and the nutrition facts are good on it. Yeah they're not bad ingredients are great but one One thing I like to incorporate. You know, carbs or popcorn as part of a balanced snack. So while popcorn on its own is a great snack, popcorn mixed with maybe nuts for a little bit of protein, a little bit of extra fiber, maybe some apple slices or fruit of your choice for a little bit of extra fiber makes it an even better snack. And would you say just kind of in general, is that a rule for you when you are eating to kind of combine it with other things? One hundred percent. Yes. If you were to peek in my house and see how I eat, I'm always combining different foods. It's nutritious. It helps us make sure that we're hitting all of our nutritional needs, but it also is satisfying. When you're switching up your different textures, temperatures, different types of foods, that makes for a more satisfying snack. And when you're putting together meal combos or snack combos, I like to think about how can I make this nutritious and how can I make this satisfying? Now, speaking about snacks here, so is this like a recommended portion here? Because I feel like my issue with stuff like that is it's it's a whole bag situation. Yes. Or can be. It can be. I mean, it's a slippery slope, right? Yes. Yeah, so. Yes, I would say that this is kind of what I would consider a portion size. One thing that can help with that is not eating straight out of the bag when you're snacking. Putting it in like, I have a million of these little ramekins. It kind of just helps portion size. But another thing that can help with that is eating the food that you like that maybe is a little bit more indulgent, such as like a more indulgent popcorn, and combining that with other foods that give you that volume, such as maybe fruit or nuts that kind of fill the rest of that plate, but it's not all Carbs, for example. I'm laughing because eating it like that I probably would eat it one at a time versus eating it out of the bag and you're going like this because it helps your portions go when you see it differently too. Yeah, exactly. And then you know exactly what you're eating. I feel like it's so easy because I feel like when you look at like calories or whatever in the back of the bag, they're like 16 pieces. Who is, well, maybe some people, but I don't do one, two, three. Not from a bag, but you would do it like that. Right, yes, right. So yeah, using a little ramekin, putting things on a plate. Also, that helps with the mental piece of snacking or eating. When you see your food, that increases status. When we see it, we get excited, and it's like, oh, I got all this food coming my way. This bread looks beautiful. Yes, okay, so let's flip to stage three of the Hot Girl Guide to Eating Carbs, and that is the Hot Girl Meal. So I am, you know, I've mentioned this a couple times, eating carbs throughout the day. I'm a big proponent of that. Hot girls are eating pasta. Hot girls are eating rice. We're certainly eating sandwiches. And the star of this little meal here, oh, don't lose the disco ball. No, I just wanted to look at this, because this bread looks really soft. It is so good. So this is the S. Rossin's Mini French Loaves. So this is a Chicago-based, family-owned company. I've seen this, yeah. Yeah, been around since the early 1900s. They're really known for bringing their restaurant-quality breads and rolls from the restaurant. to the grocery store shelves. I know my family has used this brand for years. Their French rolls are really popular for Italian beef and that kind of thing. But I love these little mini French sizes for just like a little hot girl meal. Just a perfect portion size. I was literally just thinking you could have, I would have two. Cause that was And that works too. Yeah, that works too. So one thing, it's important to get carbs in, it's important to get balanced meal, but I don't want you feeling like you're spending a million hours in the kitchen trying to make this happen. So In with these little rolls I made kind of like a semi-homemade meal I call them. So I used frozen meatballs of your choice to create these little meatball subs. So we're not cooking everything from scratch but we're assembling. So for this one I just did frozen meatballs a little bit of my favorite jarred marinara and a little bit of mozzarella. And then these ones, more of like an Asian-style meatball with an Asian-style slaw. That looks great. They both took like 10 minutes to make, and you have a really delicious hot girl meal with those carbs. And for me, it's also giving you texture. You know, I like texture. So it's giving me, yeah, your bread, but also the crunch within the slaw that you made. That's really good for you, too. More satisfying. Yeah, and you know, bread and carbs, they give us that mouthfeel that we crave. There's a reason that we crave carbs. A lot of reasons that we crave carbs, but the feel in our mouth, the feel of that crunch or that toughness. Yeah, doughy. It's just so delicious, right? And these are great, too, because you can freeze them. I feel like with me, with breads, if I leave it out, then it's like a race to the finish. Like I got to, you know. Yeah. I'm like mainlining a loaf in three days because it goes bad. But this is not good either, right? No, this is perfect. Yeah, these go in the freezer, really all breads. I would freeze them versus putting them in the fridge. It kind of maintains some of that moisture, and then you can pull it out really easily. And these are just a couple of the things that you recommend because you also do meal preparing for folks. I do. Share a little bit about that. Yeah, yeah. I think everything I do really stems from feeding yourself or feeding other people and making sure that you're eating really good, nutritious meals. I do have a meal prep company called MealWalkie out of PeeWalkie, and I do fully prepped heat and eat meals, and the idea behind that was really teaching people healthy eating through them, tasting good foods. And getting ideas from you. Now, I feel like folks at home, or even myself, love your sweatshirt. Yes. Where can we find... Um, cause I, I love the body positivity of this. I love the message of it. And it also looks very cozy. It is very cozy. It's very hot in here. So I'm very hot in this right now. It's a good thick material. Exactly. Right. Yeah. Thick for winter. Um, yeah, this was kind of, um, my birthday was this week. I wanted to do something fun for my birthday. I love this body positive message. So I have sweatshirts, hats, tank tops, coat bags, and I do have, um, a little birthday sale. If you use code B day at checkout, it's 15%. What's the site? Oh, Kate Peterson. Nutrition.com slash Hot Girls Eat Carbs. Oh, those are cute. Yeah. Totes. Good for you. And I want to thank you for doing what you do and for spreading this message because I think like as a 90s girl, it was a very different message at that time. Yes. And so I'm so grateful that things have changed and that this is happening. I fully support it. Thank you. That means so much. It is. I really feel very passionate about what I do and this message and all of these messages that I bring to you guys here. And so thank you for saying that. It shows. Thank you. Thank you. All right, Maura, we'll walk you after the break. Where can we get the power? Oh, you guys should take me.