Simply Nourish Like a Mother
WEEK TWO: CARB CRESCENDO
WEEK TWO CHECKLIST
1
Read this PACKET to set up your week
2
Ellie Kempton, MSN, RD
303-229-9840
GO THE EXTRA
MILE
[email protected]
3
Use the JOURNAL
to celebrate your success
Copyright © 2015. Simply Nourished. All rights reserved.
LIMITLESS HEALTH
MAY 15, 2015
www.simplynourishednutrition.com
Copyright © 2016 Simply Nourished. All rights reserved.
www.simplynourishednutrition.com
✓
!  Choose Carbs Cautiously
Once your plate is filled with vegetables and power packed with protein, it’s time to
select the best carbs to complement the other macronutrients in your meal. Use this
packet to help you navigate the mine field of carbs- without the confusion!
THE FACTS
! Processed sugar is the pre-requisite to inflammation + chronic disease
! Resistant starch [from white rice + green banana] supports blood sugar
stability + insulin sensitivity
---------------------------------------------------------------------
GUIDELINES FOR THIS WEEK [& BEYOND]
! Start your day off with minimal carbs and build a crescendo as the day goes
on [ex. 0–2, 1-3, 2-4] to support energy + optimal cortisol secretion
2
•  ½ fist = 1 serving of carbohydrates [~20 g]
! Enjoy carbs only after consuming protein [and veggies if possible]
! Carbs – fiber = the amount of digestible sugar in a packaged carb
! Strive to consume most of your carbohydrates from unpackaged sources
•  See unpackaged carbs shopping list in your carb tool kit
! Only eat flour-based carbs as often as you are willing to make them
•  Helpful hint: see staple carb recipes in your carb tool kit
---------------------------------------------------------------------
YOUR CARB TOOL KIT
! Unpackaged carbs shopping list
! In a pinch carb shopping list
! Energy bites + variations
! Staple carb recipes: bread, granola + variations, cookie bites, muffin +
variations, cake in a mug!
Copyright © 2016. Simply Nourished. All rights reserved.
www.simplynourishednutrition.com
C H O O S E C A R B S C A U T I O U S LY M A C R O PA C K E T
! Complex carbs from fruit + root vegetables + beans offer far more vitamins +
minerals than their simple refined grain counterparts
!  Unpackaged Carbs Shopping List
Use this list as a guide to help you purchase + savor carbs in their whole food form.
!  ROOT VEGETABLES/
WINTER SQUASH
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
• 
Acorn squash
Beets
Butternut squash
Delicata squash
Kabocha squash
Parsnips
Potato
Rutabaga
Spaghetti squash
Sweet potato
Turnips
!  BEANS/LENTILS/LEGUMES
•  Adzuki beans
•  Black beans
•  Chickpeas
•  Green beans
•  Lentils
[1 full fist counts towards both protein
+ carb]
!  FRUIT
• 
• 
• 
• 
• 
Apples
Berries
Green tipped bananas
Oranges/grapefruit
Strawberries
!  WHOLE GRAINS
!  ALCOHOL
•  Beans*
•  Brown rice
•  Lentils
•  Oats
•  Quinoa
•  White rice**
•  Wild rice
*[1 full fist counts towards both protein +
carb]
**[once cooked and then cooled]
Copyright © 2016. Simply Nourished. All rights reserved.
www.simplynourishednutrition.com
!  In a Pinch Carb List
Use these options to upgrade your carbs “in a pinch.” All these options can be found at
any grocer + Amazon, as well as, Whole Foods, Costco and Trader Joes.
! 
! 
! 
! 
CHIPS
! 
POPCORN
• 
Terra® root vegetable chips [c, w]
• 
Tiny but Mighty Popcorn® [w]
• 
Beanitos® or black bean chips [c, w, tj]
• 
Boom Chicka Pop® [w]
• 
Parsnip chips [w, tj]
• 
Skinny Pop® [w, c]
• 
Organic blue corn chips [c, w, tj]
• 
Hippeas® chickpea puffs [w]
• 
Plantain chips [w]
• 
Boulder Canyon® avocado canyon
cut sea salt potato chips [c, w]
• 
Jackson’s Honest® chips [w]
CRACKERS/CRISPS
• 
Mary’s Gone Crackers® & pretzels [w]
• 
Skinny Crisps® [w]
• 
Flackers® [w]
• 
Lentil crackers [c, w, tj]
• 
Simple Mills® crackers [w]
• 
Brown rice crackers [c, w, tj]
• 
Jilz® Gluten Free Crackerz [w]
• 
Roasted chickpea snacks [c, w, tj]
! 
! 
BREAD/ROLLS/BUNS
• 
Simple Mills® artisan bread mix [w]
• 
Ezekiel® GF bread products [w, tj]
• 
Against the Grain® breads [w]
PASTA
• 
Brown rice pasta [c, w, tj]
• 
Quinoa pasta [c, w, tj]
• 
Cappello’s® grain free pasta [w]
• 
Explore Asian® pastas* [c, w, tj]
• 
Black bean pasta* [c, w, tj]
*[counts as a protein as well!]
! 
WRAPS/TORTILLAS
CEREALS/GRANOLA
• 
One Degree® sprouted granola [w]
• 
Siete® Wraps [w]
• 
Purely Elizabeth® cereals [w]
• 
Brown rice tortillas [c, w, tj]
• 
Boulder granola® [w]
• 
Love Grown® cereals® [w]
• 
PaleoKrunch® original granola [w]
MUFFINS/PANCAKES
• 
Simple Mills® muffin [w]
• 
Flax4Life® muffins [w]
• 
Flapjacked® pancakes + mighty
muffins [w]
COSTCO = c
! 
PIZZA CRUST
• 
Simple Mills® pizza crust mix [w]
• 
Capello’s® pizza [w]
WHOLE FOODS = w
TRADER JOES = tj
!  In a Pinch Carb List
Use these options to upgrade your carbs “in a pinch.” All these options can be found at
any grocer + Amazon, as well as, Whole Foods, Costco and Trader Joes.
! 
SODA
• 
Spindrift® [tj]
• 
La Croix® [c, tj]
• 
Perrier® [c, w, tj]
• 
San Pellegrino® [c, w, tj]
• 
Kombucha [c, w, tj]
• 
Zevia® [c, tj]
! 
• 
ICE CREAM
• 
! 
! 
Kind® bar [5g sugar or less variety]
[c, w, tj]
*[all count as just a fluid instead of a carbthey’re all upgraded]
! 
BARS
SOdelicious® [no sugar added]
coconut milk ice cream [w]
• 
Gather® bar** [w]
• 
Rx® bar** [w, tj]
• 
Bounce® bites** [w, tj]
• 
Wilde® bar*[w]
• 
Epic® bar*[w]
• 
Quest protein bar®*[w, tj]
• 
PaleoStix®*[w]
• 
Elemental® bar*[w]
• 
Jerky [5g of sugar per serving or less]
[c, w, tj]
• 
YASSO® ice cream bars [w]
• 
Halo Top® ice cream
*[counts as 1 protein]
• 
Any ice cream with less than 15g of
sugar per serving [c, w, tj]
**[counts as 1 protein + 1 carb
! 
CANDY
BAKED TREATS/COOKIES
• 
Poppa Rubies® [w]
• 
Capello’s® cookie dough
• 
Free 2B® sun butter cups [w]
• 
Flapjacked® [pancakes]* [w]
• 
Justin’s® nut butter cups [c, w]
• 
Zest® pastries® [w]
• 
Lilly’s® stevia sweetened chocolate [w]
• 
Simple Mills® cake + cookie mix [w]
*[counts as a protein as well!]
SWEETENERS
! 
• 
Coconut sugar/syrup [c, w, tj]
• 
Raw honey [c, w, tj]
• 
Grade B maple syrup [c, w, tj]
• 
Xylitol [c, w, tj]
COSTCO = c
DAIRY
• 
Full fat plain or Greek yogurt*[c, w, tj]
• 
Organic whole milk or ½ and ½** [c, w, tj]
*[counts as 1 protein + 1 fat]
**[avoid low fat or skim dairy at all costs]
WHOLE FOODS = w
TRADER JOES = tj
!  Energy Bite “Formula”
A NOTE FROM ELLIE
•  Grab these little gems when you need a snack without the crash.
[nut free]
Classic
INSTRUCTIONS
•  Each serving counts as 1 carb + 2 fats.
1
2
ADD [UP TO]
PULSE
1 CUP DRIED FRUIT
IN FOOD PROCESSOR
!  1 cup dates [pitted]
Equipment: food processor
3
1 CUP NUTS/
SEEDS
CONTINUE TO PROCESS
!  ¼ cup hemp seeds
!  ¼ cup chia seeds
!  ¼ cup sunflower seed
butter
Prep Time: 15 min
4
ADD
BLEND UNTIL MIXED
2 Tbsp - ¼ CUPS
OF FLAVOR
FORM MIXTURE
INTO 1” BALLS
!  ¼ cup cocoa powder
!  ½ tsp vanilla extract
!  ¼ tsp cinnamon
!  ¼ tsp sea salt
Yield: 6 servings
REFRIGERATE OR
FREEZE UNTIL
READY TO EAT.
Serving Size: 2 bites
!  Energy Bite “Formula” Variations
Maca-damia
Power
Cherry Blueberry
Pistachio
Bliss
Matcha
Cashew
Coconut
VARIATION
Equipment: food processor
DRIED FRUIT
NUTS + SEEDS
FLAVOR
!  1 cup dates [pitted]
!  ½ cup coconut flakes [1/4 cup
reserved for rolling on outside –
optional!]
!  ½ cup cashews
!  ½-1 Tbsp matcha green tea
powder
!  1 Tbsp coconut oil
!  1 tsp lime juice [extra zest –
optional]
!  ½ cup dates [pitted]
!  ½ cup dried blueberries
!  2 Tbsp hemp hearts
!  2 Tbsp chia seeds
!  ¼ cup almond butter
!  ¼ tsp vanilla extract
!  ¼ tsp sea salt
!  ½ cup pistachios
!  ¼ cup cocoa powder
!  1 tsp vanilla
!  pinch sea salt
!  ½ cup macadamia nuts
!  ¼ cup cocoa powder
!  1 tsp vanilla
!  1 Tbsp maca powder
!  pinch sea salt
!  ½ cup dates [pitted]
!  ½ cup dried cherries
[unsweetened]
!  ½ cup dates [pitted]
!  ½ cup dried cherries
[unsweetened]
Prep Time: 15 min
Yield: 6 servings
Serving Size: 2 bites
!  Nut
F lour “White Bread”
A NOTE FROM ELLIE
•  Use this bread as the perfect “canvas” for butter, eggs, avocado, and more.
•  Each serving counts as 1 protein + 2 fats.
INGREDIENTS
INSTRUCTIONS
!  ¾ cup nut butter [cashew or almond]
!  4 eggs
!  1 Tbsp honey
!  ¼ cup finely ground nut flour [almond or
cashew]
!  ¼ tsp baking soda
!  ¼ tsp salt
Equipment: bread pan + hand
mixer
1. 
2. 
3. 
4. 
5. 
6. 
Preheat the oven to 375° and line a bread pan with parchment paper.
With a hand mixer, combine nut butter, eggs, and honey and blend until creamy.
In a separate bowl, mix dry ingredients until thoroughly combined.
Mix dry ingredients into the wet ingredients with a wire whisk.
Pour contents into a bread pan and bake for 35-40 minutes.
Slice once cool.
Prep Time: 10 minutes
Cook Time: 40 minutes
Yield: 1 loaf
Serving Size: 2 slices
!  Cinnamon “Granola”
A NOTE FROM ELLIE
•  Cereals are hard to upgrade but here we have a granola that uses nuts to pack a
punch without a later carb crash.
•  Each serving counts as 1 protein + 2 fats.
INGREDIENTS
INSTRUCTIONS
!  2 cups nuts of choice
!  ¼ cup coconut oil
!  2 Tbsp raw honey or grade B maple syrup
!  1 tsp vanilla
!  ¼ tsp sea salt
!  2 tsp cinnamon
!  ¼ cup hemp seeds
!  ¼ cup shredded coconut
!  1 egg white
!  5-7 drops of Stevia [optional]
Equipment: baking sheet
1. 
2. 
3. 
4. 
5. 
6. 
7. 
8. 
Preheat the oven to 350°
Pulse nuts in food processor a few times until you have a granola-like consistency.
In a small pot, melt and mix together coconut oil, honey, vanilla,.
Remove mixture from stove and stir in the cocoa powder, sea salt and cinnamon.
Add mixed nuts, hemp seed, coconut and egg white to the melted mixture. Stir to coat.
Add stevia if desired.
Spread granola on parchment lined baking sheet.
Bake for 15-20 minutes or until browed on edges.
VARIATIONS:
•  Vanilla almond: Add ½ tsp vanilla and prioritize almonds in nut mixture.
•  Cocoa: Add 2 Tbsp cocoa powder
•  Ginger: Swap 1 Tbsp ground ginger for the cinnamon
Prep Time: 15 minutes
Cook Time: 20 minutes
Yield: 4 servings
Serving Size: ½ cup
!  Chickpea Chocolate Chip Cookie Bites
A NOTE FROM ELLIE
•  Can’t resist a cookie in the afternoon? Go for one of these gems and avoid a ride on the
sugar roller coaster.
•  Each serving counts as 1 carb + 2 fats.
INGREDIENTS
INSTRUCTIONS
!  1¼ cups cooked chickpeas [or one 13.5 oz can
rinsed, drained, and dried]
!  2 tsp vanilla extract
!  ½ cup + 2 Tbsp natural smooth almond,
peanut, or sun butter
!  ¼ cup local honey or grade B maple syrup
!  ½ tsp ground cinnamon
!  1 tsp baking powder
!  pinch sea salt [if nut butter is unsalted]
!  ½ cup mini chocolate chips or cacao nibs
1.  Preheat your oven to 350°F.
2.  Combine all the ingredients, except for the chocolate chips, in a food processor and process
until very smooth. [Scrape the sides to get the little chunks of chickpeas fully incorporated.]
3.  Stir in the chocolate chips or pulse the food processor once or twice.
4.  With wet hands, form into 1½” balls.
5.  You can either freeze them and consume raw OR bake them. [see below]
6.  Place cookie dough bites onto a Silpat or a piece of parchment paper and flatten them
slightly. [They don't do much rising.]
7.  Bake for about 10 minutes until light golden brown. [The dough balls will still be a little soft
when you take them out of the oven.]
8.  Set out to cool for a few minutes before devouring.
9.  Store in an airtight container at room temperature or in the fridge for up to 1 week.
Equipment: baking pan + food
processor
Prep Time: 5 minutes
Cook Time: 10 minutes
Yield: 12 to 14 cookies
Serving Size: 2 cookies
!  Coconut F lour Muffins
A NOTE FROM ELLIE
•  Instead of starting your morning off with a “shot of sugar” in the form of a pastry, opt
for a protein packed muffin instead.
•  Each serving counts as 1 carb + 2 fats.
INGREDIENTS
!  4 eggs
!  ¼ cup coconut oil [melted]
!  ½ cup + ½ Tbsp cup coconut milk
!  ½ cup coconut flour
!  ¼ tsp baking soda
!  1½ tsp vanilla extract
!  ½ tsp apple cider vinegar
!  1 tsp cinnamon
!  ¼ tsp clove
!  3 Tbsp raw honey
Equipment: 6 cup muffin tin
INSTRUCTIONS
1. 
2. 
3. 
4. 
5. 
6. 
Preheat oven to 350°.
Blend eggs, coconut oil and coconut milk with a hand blender until smooth.
Whisk in coconut flour and baking soda.
Mix in vanilla extract, apple cider vinegar, cinnamon, clove and honey.
Divide evenly amongst parchment lined muffin tins.
Bake for approximately 30 minutes or until toothpick comes out clean.
VARIATIONS:
•  Coconut: add ½ cup coconut shavings
•  Almond: add ½ tsp almond extract + ¼ cup chopped almonds
•  Chocolate: add ¼ cup coco powder + ¼ cup coconut milk
•  Apple Cinnamon: add ¼ cup chopped apples + 1 tsp ground cinnamon
•  Strawberry: add ½ cup strawberries
Prep Time: 15 minutes
Cook Time: 30 minutes
Yield: 6 muffins
Serving Size: 1 muffin
!  Chocolate Chocolate Chip Mug Cake
A NOTE FROM ELLIE
•  Grab these little gems when you need a snack without the crash.
•  Each cake counts as 2 carbs + 2 fats.
INGREDIENTS
!  2 Tbsp coconut flour
!  2 Tbsp cocoa powder
!  ½ tsp baking powder
!  1 egg
!  2 Tbsp milk [of choice]
!  2 Tbsp coconut oil [melted]
!  2 Tbsp maple syrup
!  ½ tsp vanilla extract
!  1 Tbsp chocolate chips
Equipment: mug + microwave
INSTRUCTIONS
1. 
2. 
3. 
4. 
5. 
6. 
In a large mug or cup whisk coconut flour, cocoa, and baking powder.
Add egg, milk, coconut oil, maple syrup, and vanilla.
Using a small fork, whisk until everything is well combined.
Finally, fold in chocolate chips.
Microwave on high for 2 and ½ minutes.
Let sit for a couple of minutes before devouring.
Prep Time: 5 min
Cook Time: 3 min
Yield: 2 servings
Serving Size: ½ mug cake
G O
T H E
E X T R A
M I L E :
W E E K
T W O
!  Go the Extra Mile: Week Two
OPTION A: GO WITH YOUR
GUT
As you begin to remove the most prominent sources
of refined sugar from your diet, sneaky cravings
might creep up on you. Ward them off with the
sugar eating, digestion optimizing, warriorsPROBIOTICS!
! 
YOUR ASSIGNMENT
!  Read about PROBIOTIC THERAPY
!  Choose 2 probiotic rich foods you plan on
trying this next week
!  Add your favorite one to your daily journal
checklist and check away
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -- - - - - -
! 
! 
OPTION B: TUNE UP WITH
TONIC
The first thing you put into your mouth in the morning
happens to have some of the most powerful
implications on your digestive wellness. Starting your
day off with a simple digestive elixir may just be that
extra “boost” you crave as you charge into the day.
! 
YOUR ASSIGNMENT
!  Read through the ingredients of the digestive elixir
[and their benefits]
!  Use digestive elixir daily
!  Track progress in your JOURNAL
WANT TO OVERACHIEVE...? DO BOTH!
!  Probiotic Therapy 101
WHAT ARE PROBIOTICS?
!  The beneficial bacteria that live in and on our bodies, working to protect us from invading pathogenic
[harmful] bacteria that promote disease and sickness.
!  It’s all about balance, ideally, 85% beneficial to 15% pathogenic bacteria in the gut which amounts to
about 3-5 lbs that live naturally in our gut and make up our “gut flora.” This ratio depends on what we eat.
---------------------------------------------------------------------WHAT DOES SUGAR HAVE TO DO WITH PROBIOTICS?
!  Sugar feeds the bad bacteria- directly impacting the balance of good vs. bad bacteria.
!  Intense [midnight snack “attack-esque”] cravings often indicate a bacterial imbalance!
!  When bad bacteria outnumber the good bacteria their cries for “food” [i.e sugar] are hard to ignore.
!  There might also be a candida overgrowth but we won’t know until we begin to FLOOD your system with
beneficial bacteria.
---------------------------------------------------------------------WHERE CAN I GET PROBIOTICS?
!  Cultured foods: contain probiotics and should always be your FIRST choice [over capsules].
!  Aim to eat 1 - 2 different cultured foods a day to support gut microbiome + extinguish cravings.
CULTURED
VEGETABLES
DAIRY
KOMBUCHA
NON-DAIRY
KEFIR
PROBIOTIC
CAPSULES
•  Sauerkraut, kimchi, beets, carrots, cucumbers [pickles]
•  Opt for unpastured and “raw” varieties in your grocers refrigerated section for
optimal live bacterial impact
•  Serving size: 1 bite – ¼ cup [work your way up]
• 
• 
• 
• 
Yogurt or kefir
Look for plain varieties since flavors contain tons of sugar
Dairy free: opt for cultured vegan substitutes made from coconut or almond milk
Serving size: ¼ [kefir] - 1 cup [yogurt]
•  Kombucha, is a fermented tea made when bacteria consume sugar. As the tea
ages B vitamins and other nutrients are produced
•  Opt for a variety with a low added sugar content [4 g or less]
•  Serving size: 12 – 16 oz
•  Coconut water kefir [we love Inner Eco] and water kefir
•  Kefir is produced when kefir grains and a liquid of choice are allowed to ferment
and create a delicious probiotic rich beverage
•  Serving size: 1 Tbsp [inner eco] – 12 oz [water kefir]
•  If none of the above options seem viable for you, pick a probiotic capsule that has
at least 10 different strains and 20 CFU
•  Serving size: see bottle recommendation
Copyright © 2016. Simply Nourished. All rights reserved.
www.simplynourishednutrition.com
!  Morning Digestive Elixer
INSTRUCTIONS
1.  Combine all ingredients in a glass jar and store your “super syrup” in a cool dry area, keeping in mind that placing it in the fridge will cause the honey
to harden and settle to the bottom.
2.  Take a couple of sips in the morning or dilute 1-2 Tbsp in water and take it with you for the day to ensure you enjoy all of the nurturing benefits of this
tonic.
1 CUP APPLE CIDER
VINEGAR
¼ CUP RAW LOCAL
HONEY
1 TSP CINNAMON
Apple cider vinegar not only prompts
the body to alkalinize itself by secreting
bicarbonate [to balance out the acid]
but it ALSO boasts probiotics as it IS a
cultured food. The apple cider vinegar
must be raw and organic. Raw apple
cider vinegar still contains the active
cultures that support your gut biome
and bolster your immune system.
Raw honey has not been pasteurized,
a process used to increase shelf life,
which can render it biologically inactive
by killing off the active enzymes. If you
are able to find local honey, you will
also enjoy the added benefit of a mini
“inoculation” which MAY be supportive
against seasonal allergies. So aim to
use raw local honey whenever possible.
Cinnamon offers a powerful way to
support blood sugar balance. Make
sure to look for an organic variety as
synthetic knock offs abound and don’t
offer the same benefits!