Episode 96 - Top low carb veggies

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Hello, this is Charles Colaw on the, you can do this podcast. And today I’m going to talk about top low carb veggies, top low carb veggies. See the problem is there’s a lot of people that are wanting to lose weight or get in shape or just fitness in general, they’re wanting to eat the foods that help them, you know, trim up and make them a more fit, toned version of themselves.

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And you’ve probably already heard me talk about the CF30. It’s the Koa fitness 30 day, easy to follow workout plan and journal. We give that program out for free at the Colaw fitness at Topeka gyms. And we also got the CF 30 book. That’s a very, very easy to follow books, kind of like a journal or template.

You can actually use that to help you keep up, stay on track to losing weight, getting in shape. And in that book, we talk about adult a lot of different low carb veggies and found an article online on healthline.com and talked about the 21 best low carb veggies. I’m going to go through this article, educate you a little bit on low-carb veggies, and then also talk about some action steps at the end.

So you can be successful in getting some really good fiber, some really good nutrients, losing some weight, getting some great shape, and then having you jump on that, see a 30 plan drop some quick weight, start feeling healthier. You get a lot better a lot less fat, lot more toned body and give you at least a mind frame template to follow for 30 days to get you in a lot better shape.

So without further ado this article on healthline.com says it’s, it’s labeled like at the top here 21 best low carb veggies. And it was by Franziska spritz slur on June 1st of 2018. The first one that they listed in here for a low carb high fiber, great veggie is a bell pepper and bell peppers are definitely the CF-30 plan. It’s a great option. They taste great to help reduce inflammation.

So they have, they can decrease the risk of cancer. They protect from cholesterol. And they’re just a great option. They’re high in fiber. And they got some really good vitamin a they’ve got a lot of vitamin C and so it’s great for vitamins minerals, antioxidants very low in carbohydrates. Perfect for wanting to lose weight, get in shape and using that in your plan. And you can do that in that, CF-30 plan.

So pick up that journal, check it out there, get a great anti-inflammatory effect. They have vitamins, a vitamin C and they have six grams of digestible net carbs per serving. So it’s not bad. It’s a great source. So bell peppers, that’s number one. Number two is broccoli. They talk about it’s a super food. It’s basically an awesome, awesome food.

It contains about four grams of digestible carbohydrates. It’s super low carb. It has a very low insulin response, super high in vitamin C vitamin K and they say that it can reduce insulin. It can actually reduce insulin resistance and help prevent cancer. So it is a super food broccoli. Everybody’s heard about broccoli. I put broccoli, I’ll eat broccoli every single day in my fish meal.

So check it out. Broccoli’s awesome is definitely on the CF 30 plan. Number three is asparagus. It is a very great low carb. It’s definitely CF 30 approved. It’s only got about four grams of digestible carbs per serving. So it’s very low carb. It’s a really good source of vitamins and minerals. It protects against certain types of cancer as well. It’s another green.

I love greens. They’re always a great properties. Next up on the list is mushrooms. Mushrooms are awesome as well. They’re extremely long carbs. You can on here it talks about mushrooms are, have only one grandma digestible carbohydrate, a serving. So they’re super low carb. They can also reduce inflammation and just overall add flavor to some foods and, and just, I think it’s a great option.

So, and it is on the sea of 30. It’s definitely approved a great low carb option. Number five is zucchini. Zucchini is a, a great is. It’s actually a it’s a type of summer squash. It contains only three grams of digestible carbohydrates per serving. It’s a it’s high in vitamin C. It’s another approved one on theCF 30 plan. A lot of times like zucchini. I like to mix it up.

Minister fried dish. It’s, it’s great for just adding like just Texture to the food. So anyways, I like zucchini to see a 30 approved it’s very low in carbohydrates. Great source number six, spinach spinach is a green leafy vegetable provides many, many major health benefits. So I love dark greens. It’s got lots of different vitamins and minerals.

It only contains three grams of digestible carbohydrates, a serving very low in carbs, very, very low C a 30 approved. It is high in vitamin K and it helps protect heart and eye health. So good for your eyes. Good for your heart. Great for fiber protects from diverticulitis diverticulosis strengthening of the intestinal tract, great source spinach, Avocados are basically technically a fruit.

So I would probably push back on this. It is low in carb and has some super health benefits. It does is I consider it more of like a fat than I do like a, a fibrous high-fiber carb, but they actually can make you feel very full, the pressure sensors and density receptors in your stomach. The benefit to it is, is it really helps you stay full because it is, I think primarily more fat. It’s my opinion. It’s on this list.

I don’t put it on the [inaudible] is not CF3 approved, but it is a super healthy food. I’d consider it more of a fat, a fat carb combo. So I would not have it on the list, but they have it on the list. So next one on the list is cauliflower. Cauliflower is awesome.

It’s very versatile, very popular for low carb meals and so on. It’s a very great low carb vegetable, the benefits to it. It only contains two grams that I just feel carbs are sort of super low. It is also high in vitamin K vitamin C helps protect from heart disease and cancer. So cauliflower big wins. I do eat cauliflower several times a week. I love cauliflower.

It is if 30 approved, I like it a lot, the taste and the health benefits, so on. Okay. Next up on their list is green beans, green beans or snap, pea beans, or string beans. There’s lots of different, lots of different parts in that, that family. I like it with the seed coat, like the covering. So it’s not just beans. It’s actually got the seed coat that has a lot more fiber. Now, green beans only contain six grams of digestible carbohydrates.

So it is a great low carb option. It is CF30 approved as a lot of great antioxidants that helps prevent cancer. It’s really great for digestive track also helps with brain function and so on with just some of these different antioxidant properties. So great option green beans. Yes. Green beans. Yes. Green beans. Yes. Green beans. So I like the taste of them.

They’re a great option. Use those, see a 30 approved. Next is 10 lettuce. Let 10 on the list is lettuce. It’s one of the lowest carbs around it only contains two grams of carbs. One of its five versus half fiber. So it’s really great. Only contains one gram of digestible carbohydrates. It’s very high in vitamins.

Definitely see a three approved as high and full late, and it may lower heart disease risk from certain studies. So definitely great lettuce, lettuce. Let us definitely see a three approved, put it in your program. 11 garlic. It’s definitely a great it’s sorry. Garlic is only got one gram of digestible carbs carbohydrates in it and a per clove.

So it’s not a lot, but it’s really good for blood pressure helps reduce blood pressure and it helps improve immune function. I use it more as a seasoning than I do as a real vegetable, but yeah, it’s on this list. It is low carb and it is three approved. If you want to put it on some stuff I would not just eat tons of it probably is feasts for powerful.

I don’t know if you’ve ever eaten like a bowl of, of garlic, but yeah, it’s on the list. Kale number 12. It’s great. Loaded with antioxidants is only six grams of digestible carbohydrates per serving. It’s high in antioxidants has more than hundred percent of your vitamins, a and C. So kale is a super food. I love kale. It’s a great product. Put it in your program.

Definitely see a 30 low carb rocket out. Okay. Cucumbers cucumbers are one of the low are low in carbs and very refreshing is what it says in this article. I like cucumbers. It contains only four grams of digestible carbohydrates. A yes, it’s CF 30 approved. It’s been shown to protect against cancer, helps with brain function and health.

It’s a great product like it, yes. Put it in your program. Okay. Next 14 brussel sprouts brussel sprouts contain only four grams that I just won’t. Yes. It’s super low carb. Yes. It’s a great option. It contains a lot of good vitamin C vitamin K. It also reduces cancer.

I liked dark greens, dark greens or, or, and that’s a dark green brussel sprouts are great. But any type of green veggie, lots of great vitamins in there. So, and vitamin K. So [inaudible] approved. Yes. Celery is extremely low in carbohydrates. Celery has only one gram of digestible carbs. It’s one of the lowest, and it has shown to have some anticancer properties.

So celery is great. You throw it in your program. It’s like next to nothing for carbs. So yes, you have three approved 16 tomatoes. Tomatoes are very, very impressive for health benefits. It’s actually more like a fruit shoot. But it’s, it’s very, really low in carbs that has four grams is very low. It’s not, it is low in carbs, four grams of, I just put carbohydrates.

I wouldn’t eat tons of tomatoes because you can elevate blood glucose a little bit, in my opinion, from my, I don’t really put it on the [inaudible], but you can put like a portion or some slices, but there’s tons of tomatoes. You can’t elevate your blood glucose to kind of slow down fat loss. So next up on the list is radishes radishes.

I, I do not have radishes on the CF30 list for some reason. But it says only two grams of digestible carbohydrates per serving. I think the volume of what you would eat if you actually eat up a bunch of them. So I think it would be a little bit higher in carbs, but it says in here’s like two grams of digestible carbohydrates. I don’t have it on the [inaudible] and I don’t really recommend a lot of people eat radishes.

But it’s says that it’s a reduces risk of breast cancer in older women. Other than that doesn’t have a lot it’s fairly high in vitamin C. There’s just better options out there, onions on this unused, it talks about has five grams of digestible carbohydrates per serving, and it’s shown to lower blood blood pressure and help with your cholesterol levels.

I like onions. I put onions on a lot of things for flavoring to help my proteins taste better. So I, I, yes, it’s of 30 approved put onions in your program. Never had a problem with onions. Next sunless is eggplant. I don’t really eat eggplant, but it says it has six grams of digestible carbohydrates. It’s fairly low in carbs. And it can help with heart and brain health.

I do not have it on the, see a 30 plan. And I do not eat a lot and just just, it’s just not one of my key ones. And I think there’s just better ones out there. Cabbage. I do have that. This is number 20th, Kevin, which cabbage is super. I like it. Cabbage has only two grams of digestible carbohydrates, really high in fiber signed vitamin C and vitamin K for D reduces risks of cancer is one of those.

Another one of those green leafy is it’s not a dark green or, I mean, some of it could be our grain, but the cabbage, I love cabbage. It’s, it’s a, it’s a leafy green, a lot of good vitamins, a lot of good fiber. I love high fiber foods, low digest, low, low, low carb. Yes. It’s CF30 proof put that in your program. 21 has artichokes artichokes.

They have only four grams, a digestible carbohydrates, and they improve gut and heart health. I don’t eat a lot harder chokes. I don’t have them in the sea of 30, but I’m sure that they would be fine to add a little bit into the, see a 30 plan, but that’s really the bottom line is that when you’re following a low carb diet or see a 30 plan, a lot of these veggies are awesome options.

You can listen to it again. If you have questions, email me at, see a 30 trainer@gmaildotcomcfthirtytraineratgmail.com, calm, you know, answering your questions. This is Charles Colaw, and you can do it podcast. I want to give you some action steps before we go. If you are wanting to get in shape, I’m sorry. I’m going to remind you a few things first.

Then give you some action steps, remind you 70 to 80% of your success is your food. So what you’re doing in the kitchen is going to reflect your body fat, your health and your fitness. So apex 20 for our fitness and ESM Cooper Institute, I’ve got like eight national certifications as a trainer. I’ve worked with over 5,000 clients including the ones at the Topeka gyms.

And all of these places that I go to, we’ll talk about somewhere between 70 to 80% of clients, results is their food. So I want to coach you on that. You got to get your food in and control on the best results when people are consistent. So keep the things simple in the same follow, a very simple workout plan, diet plan. I highly encourage you to pick up the sea of 30 book. It’s only $10.

You can go to [inaudible] dot com pick up the book at [inaudible] dot com. You can also go to the club. We have them all the clubs Colaw fitness Topeka gyms and pick up one of those books. Follow that book for 30 days, you’re going a lot healthier. It’s high fiber has a ton of these veggies in it, already built in the program. Just follow it a lot better shape and lose weight, getting a lot better shape.

So action steps go to Colaw fitness. It’s only $1 down. It’s only $1 down and as low as $5 a month for a membership, this is where two people can work out tan and massage. For as low as $5 a month, we also have a 30 day money back guarantee. So you can try it all out for that dollar. And if you don’t like it, you can get that dollar back, go into the free classes.

When you’re there getting the free orientations, learn how to use equipment, do the free CF 30 classes, the Colaw fitness, 30 day, simple to follow journal, a class. They actually teach you what to do the first 30 days. And then by the CF 30 book, this is a book that you can actually log all your workouts, all your diets set for 30 days, it’s complete mind, freedom fall, the food plan start exercising in that book.

Read the daily words of encouragement for mental health and motivation. It’s a book that I’ve written. Read the Google reviews. Go to go, go to Google doc and go to Google. Go to Google. Google.Com type in Colaw fitness, Google reviews, and just read Bunch of our clubs, Google reviews, to learn Culture, who we are, what people think about us.

And also encourage you go to YouTube and go to youtube.com and type in Colaw fitness reviews. You’ll see thousands of clients that we’ve helped lose weight and get a lot better shape. Following these principles, eating these types of veggies. Anyways, this is Charles Colaw on the, you can do this podcast. Thank you for listening.

You guys have a blessed day. We’ll talk to you next time. Bye. Bye.

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