Refueling with Carbohydrates Part 2 - Source
Tanner Mackenzie • October 4, 2021
Carbohydrate Sources and Understanding Glycemic Index (GI)
Welcome to Part 2 of Refueling with Carbohydrates! In Part 1 we looked at the quantity of carbohydrates you should be eating through the lenses of a low- and high-carbohydrate diet. Today we’ll take a look at where the majority of these carbohydrates should be coming from.
When choosing sources of carbohydrates, sticking to healthier sources, when possible, is your best bet. This means choosing carbohydrate sources that are whole grain, high in fibre and usually having a low glycemic index. Glycemic index (GI) makes reference to a food’s ability to increase blood sugar. High GI foods increase blood sugar a lot and fast, whereas low GI foods only increase blood sugar less and at a slower rate. Brown rice, whole wheat pasta, beans and vegetables are all good options that fit our criteria for healthy carbs (yes, veggies have carbohydrates!).
With respect to carbohydrates from veggies, some vegetables will deliver quite a hit of carbohydrates, while others have almost none. For example, one cup of baked yams has 37 grams of carbohydrates, while one cup of cabbage only has 7 grams! Vegetables can be an extremely valuable tool in managing satiety (fullness) and carbohydrate intake. Because they are high in fiber and have so many useful minerals and micronutrients, using higher carbohydrate vegetables as a primary source of energy is a great idea! Conversely, vegetables lower in carbohydrates, also high in fibre may be useful in staving off hunger without blowing your ‘calorie budget’.
Returning to glycemic index (GI), there are different cases where you might benefit from low vs. high GI carbohydrates. If you need to
rapidly replenish your carb stores (after an intense workout or a tennis match), higher glycemic index carbohydrates (>70) are advised (potatoes, yams, breads, rice and some types of fruit). If you are seeking to lose weight, and are not between same-day bouts of exercise, then lower glycemic index carbohydrates are recommended, since they release glucose more slowly (broccoli, beans, carrots). Check out this handy link to some common foods and their
GI values.
Insofar as fruits, you should try to stick to those rich in fibre such as apples, berries and pears. Fruit is also a great option for refueling between same-day training sessions, hikes, or sporting events since it has some rapidly absorbed simple sugars!
Let’s look at two examples of daily carbohydrate intake:
High-carbohydrate, variable GI
Brent is an athletic 59-year-old trainee who plays golf and tennis during his leisure time. He is trying to maintain his weight. He wakes up and eats a bowl of oats with chia seeds and a handful of berries for breakfast (high-carb, low-GI). He trains at Nova at 11am then goes home for a virtual meeting. For lunch he eats some yams with rice (high-carb, high-GI) in preparation for his tennis match at 3pm. For dinner Brent eats a salmon steak, with some collard greens and barley (high-carb, low-GI).
Low-carbohydrate, low-GI
Marjorie is a newer trainee who is trying to lose weight, specifically fat mass. She wakes up and eats a bowl of greek yogurt with dark chocolate and pistachios (low-carb, low-GI). She trains at Nova from 7-8am then starts her work day. As a snack she eats a protein bar with some black coffee. By 1pm, it’s lunch time. Marjorie eats a tin of sardines with some green peppers and hummus (low-carb, low-GI). For dinner, Marjorie eats a spinach and arugula salad with lentils and a few candied pine nuts (low-carb, low-GI).
We see how different lifestyles and health goals can dictate which carbs we eat and in what quantities! I hope that this information has helped you decide which carbohydrates to fuel up on, and which to (mostly) avoid! Stay tuned for Part 3 of Refueling with Carbohydrates - Timing Your Intake!.
Want to join a fun community supported way to improve your nutrition? Stay tuned for The Nova Nutrition Challenge launching in January 2022. In the meantime, coach Zack will be leading a 1 month mini nutrition challenge this fall. For more info, contact Zack below.
Congratulations to Tanya Vezina, Our Aug 2025 SuperNova!
Check out the interview with Beth to see the habits, mindset and lifestyle shifts that helped her reach her goals
Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
Congratulations to Sonya Jeyaseelan, Our July 2025 SuperNova!
Congratulations to Liz Belford, Our June SuperNova!
We are back with our second series of 'Pod Calls' available exclusively to our Nova Health Club members. Don't miss these unique sessions to help you level up your health and wellness game! What is a Pod Call? A Pod Call is a live online (webinar like)_ session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness. Why did we create Pod Calls? Our goal is your success and your health goals can not be built on fitness alone. After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (and lifestyle habits that happen outside of the gym). To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery. Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to workout AND learn everything you need to know about maximizing those workouts... Things like how to eat before or after workouts, what recovery habits should be practiced or the link between stress and working out are all subjects that you need to know on your health and fitness journey. Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts. We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness. Upcoming Pod Calls (all times in EST) Mon Jun 2, 2025 (6:00pm) Topic: How To Eat Carbs For Better Energy, Muscle & Fat Loss Coach: Josh Allen Wed Jun 4, 2025 (2:00pm) Topic: Hip Mobility Using the 'CARS' (active session) Coach: Kim Vo Sat Jun 7, 2025 (12:00pm) Topic: Benefits of Single Leg & Arm Training for Overall Strength Coach: Matthew Nadler Tues Jun 10, 2025 (6pm) Topic: Releasing Neck Tension Coach: Zack Fernandez Wed Jun 18, 2025 (1:00pm) Topic: Training The Backside of The Core Coach: Colin Soltesz Thu June 19, 2025 (7:00pm): Topic: Ayurveda for Healthy Ageing Coach: Kayla Hutchinson These calls are free for Nova members and Zoom links for each call can be found in the Nova Mighty Networks platform. If you are not a Nova member and would like to attend any of these please email Info@NovaHealthClub.com for a seat. We look forward to seeing you then!
Simon’s 6-Week Transformation: From Stressed & Stuck to Strong & Energized
Simon joined Nova through the LeanDads 12-week program in February. Like many busy professionals...
Health Comes First Whether your goal is fat loss, muscle gain, strength or injury recovery, success starts with being healthy. As simple as that sounds, the unfortunate reality is that most people have no idea how to be healthy. Health isn’t just about working out and eating better . While those are important, they’re part of a bigger picture. True health requires a broader approach - one that goes beyond just hitting the gym or following a “healthy” diet. Think of health like a car with 5 gears: 1st gear – You work out 2nd gear – You work out and eat well But to shift into 5th gear, where real transformation happens, you need to focus on all 5 Pillars of Health These 5 pillars are so simple yet overlooked because modern life is filled with distractions - and we’re constantly bombarded with quick-fix solutions, trendy fads and marketing gimmicks that promise results overnight. But the truth is, when you implement the foundational principles of the 5 pillars you will achieve 80% of your goals. Without them, you’re stuck in low gear with slow progress and feeling frustrated. The 5 Pillars of Health 1)Mindset & Motivation Everything, even health starts with a thought. How you think determines your actions and whether they serve you or hold you back. For most people starting on a journey to achieve a health goal, it is like a fish out of water. They have no idea how to navigate the challenges - and trust me, a health journey has its share of challenges. You start off optimistic and full of excitement but if you don’t cultivate a strong mental outlook you won’t last. This is why most people don’t reach goals - or if they do, it does not last. THOUGHTS create FEELINGS which create ACTIONS which leads to RESULTS 2)Nutrition & Digestion Many people say they 'eat healthy' but are they eating healthy AND getting results? Unfortunately not… That is because most people do not understand what their body actually needs and even though a specific food could be 'healthy' it may not be healthy for you. Even if you are eating the right things, how is it being digested? Recent research emphasizes the critical role of digestion as the starting point for overall well-being. Digestive health influences not only body composition but also affects mood, energy levels, and even skin health. 3)Movement & Exercise The human body was designed to move. Incorporating movement, whether it be walking, stretching, working out or sport is paramount to overall health. When it comes to movement there are 4 components you must incorporate into your life - 1)Mobility, 2)NEAT (non-exercise active thermogenesis), 3)cardio and 4)strength training. If you only do one of them you are not optimizing your potential. 4)Stress & The Nervous System Stress is highly misunderstood. It is more than just work deadlines, traffic jams and challenging relationships. Stress is anything that takes your body out of equilibrium. That includes inflammatory foods, lack of sleep, digestive stress, alcohol, medications, environmental toxins etc. While most people see stress as something negative, it is meant to make us stronger and more adaptable to the pressures we face. Stress only becomes a problem when there is too much or when our resilience to it has been compromised. 5)Sleep, Rest & Recovery There is so much stress and stimulus in modern life. Even positive ones (like working out or taking a vacation) acts as a stressor that disrupts our equilibrium. To properly respond to the stressors in life, our body requires time to sleep, rest and recover in between. The unfortunate reality for most people is that they are under recovered and over stimulated by stressors. If you are not getting the right quantity or quality of sleep, then you are limiting your energy reservoirs, ability to adapt to stress and ultimately going to struggle reaching your health goals. The New Health Revolution After 20+ years as a personal trainer, I’ve seen countless people struggle to reach their goals - not because they weren’t working hard, but because their 5 Pillars of Health were out of balance. Many believe that grinding it out in the gym a few times a week is enough. But what they don’t realize is that intense workouts are a stress on the body, and without the right support from the other pillars, that stress won’t lead to the results they want. About 10 years ago, I had a realization - I didn’t want to be the kind of trainer who just counts reps while clients stay stuck. My clients wanted real results, and I wanted to help them achieve lasting transformations. That’s when I shifted from being just a personal trainer to becoming a health coach, using the 5 Pillars of Health to create real, sustainable change. This isn’t just a personal shift - it’s an industry-wide transformation, and at Nova Health Club, we’re leading the way. We’ve developed a 12-week program built around the 5 Pillars to help people finally break through and get the results they deserve. Even small improvements in these 5 pillars - mindset, movement, nutrition, stress, and sleep - can create massive changes in your health! But when you truly master them, you become unstoppable. At Nova, we’ve created personalized 12-week programs tailored to your needs within the 5 Pillars: ✅ LeanDads – designed for men ✅ Femme Fusion – designed for women Imagine having a step-by-step blueprint that eliminates guesswork and shows you exactly what to do in each pillar to optimize your body, mind, and performance!? Curious how LeanDads or Femme Fusion can transform your life in just 12 weeks? Click the button below to book a complimentary session with us today!
The 80/20 Rule is a concept many people use for nutrition. It is great for beginners because it’s a simple way to ease into better habits and get initial results without feeling overwhelmed. It allows some flexibility while encouraging healthier choices most of the time. If your health and fitness is struggling due to poor nutrition habits then the 80/20 is a great place to start. However, if you find that you have been following the 80/20 principle but on a plateau with your health and fitness then you will want to keep reading… Nova Truth Bomb: The 80/20 Rule is a minimum standard, not a path to excellence. At some point in your journey, you have to ask yourself: Is this as far as I want to go? The Law of Diminishing Returns For those just starting their health and fitness journey, the 80/20 Rule will create excellent results at the start. But over time, as you level up, the law of diminishing returns kicks in. This means that the closer you get to your goal(s) the more you have to refine your habits to keep seeing results. In other words, what worked initially will only take you so far. If you want great results - whether that’s a leaner physique, higher energy, or peak performance - you can’t stay stuck at 80/20. Challenge Yourself or Stay Comfortable As a health and fitness coach for more than two decades, I've seen the 80/20 rule help many people - but only up to a point. Most people, when they get to that point, will settle for the comfort of 80/20 and decide that is good enough. I've also witnessed conflicting thought patterns in these individuals. They will say things like "everything in moderation" or “it's all about balance,” or “I want to enjoy my wine”. Yet in another conversation, they’ll complain about not seeing the results they want. Reality check: You can’t have it both ways. There’s a strange phenomenon in the human mindset when it comes to pushing limits in health and fitness - many see it as an impossible challenge reserved for the extreme. Ask a casual runner if they’d ever do a marathon, and they’ll often shut it down with a quick “No way!” The same goes for nutrition - suggest tightening things up beyond the usual 80/20, and you’ll hear excuses like, “I need my wine, bread, and cheese,” or, “I’ll do it when....” While the 80/20 Rule can be comfortable, it is a crutch that holds many people back. We see this often with those who practice “cheat days” - a popular reward for six days of ‘being good’ followed by one day to indulge in low-quality food or excess alcohol. Many of these people really want to get in better shape too! I know dozens of people who will talk about their health and fitness goals, but instead of embracing the next challenge, they seek comfort and ease. The 80/20 Rule in Practice The 80/20 rule promotes 'cheat days' 20% of the week. Let’s break this down a little further with nutrition. You eat three meals a day—that’s 21 meals per week. If you follow an 80/20 approach, that means four of those meals can be lower-quality or “cheat” meals. Think about that: Four entire meals each week could be pizza or pub food. That’s more than a full day of unhealthy food! This may have been a serious upgrade for someone who was once eating poorly every day of the week but as you can see, 80/20 only gets you so far. And that is where the average health conscious person will stop. That's ok if it meets your values but if you truly value excellence and want to achieve more, it’s time to raise your standards. Here’s a funny thing about those who preach 80/20 about nutrition: In business, career growth, and wealth-building, these people push for excellence—they don’t settle for “good enough.” Even within the family setting - children are expected to aim for 90% or higher in school. It's not often you hear dedicated parents say, “80% is fine, just settle for that.” So why do they accept mediocrity when it comes to their health? That’s a mindset we need to bat out of the park! The Next Level: 90/10 or 95/5 Raising your standards within health means embracing new challenges and continued growth. And going beyond 80/20 has massive benefits - benefits like unshakable energy, razor-sharp focus and a strong, resilient body that will make you unstoppable. If you value progressions in your health and fitness then put aside the 80/20 mindset and raise the bar to 90/10 or even 95/5. This could be: One or two off-plan meals per week instead of four Focusing on long-term consistency rather than weekly indulgences What do I mean by ‘focusing on long-term consistency rather than weekly indulgences’?’ Rather than thinking of 90/10 as a weekly ratio (a few off plan meals each week), consider stretching it over a longer period of time. I call this ‘extending the gap’. Example: Instead of “cheating” one meal a week, allow yourself to be on track for a solid month or two and then take a week off for vacation. You’ll get far better results this way because your body gets consistent time to heal from inflammation and function at its best before introducing something like nachos and beer that then slows you down. The Hidden Issue With Weekly Cheat Meals Most people don’t realize that one cheat day or meal per week can sabotage their entire progress! Unhealthy food creates an inflammatory response in the body that can take up to 14 days to recover from! If you’re indulging every seventh day, your body never fully recovers. This is why I push for a longer-term approach - one that ‘extends the gap’. Extending the gap creates better results even if you are following the 80/20 rule. Imagine being locked in for 80% of a 12-week period - eating well, training hard, and staying dialed in for 10-11 weeks. Then, after that consistent stretch, you take a week-long break or vacation where you enjoy whatever you want… The main benefit in ‘extending the gap’ of your 80/20 lifestyle is that your body has more time to detox, reset and thrive rather than constantly battling inflammation from frequent indulgences.… On top of that, when you do decide to go ‘off plan’ on a vacation for example the likelihood of you ditching the plan for an entire week is very low. In essence, your 80/20 mentality with an ‘extended gap’ naturally becomes a 90/10 plan giving you far better outcomes. Cheat meals or cheat days each week only work for those who are coming from no experience with anything healthy. For those who have been around the block a few times (most of the Nova Health community), they need to upgrade their approach and this the exact method we use in our health coaching & transformation programs for those who want to break through plateaus The Bottom Line: Raise Your Standards The 80/20 Rule is a stepping stone, not a destination. It’s a solid starting point, but if you want to keep progressing - or aspire to be great - you have to push beyond “good enough.” If your results have stalled, reassess your standards If you’re chasing big goals, stop settling for mediocrity If you want real transformation, ditch the weekly cheat mentality and “extend the gap” So ask yourself - what do you truly value more? The comfort of your weekly cheat meals and drinks? Or the opportunity to reach a higher level? At the core, all humans crave progress. Progress and growth isn’t about choosing what’s easy. It’s about choosing what matters most. Taking Action You have 3 choices depending on where you are at in your journey: Just beginning? Start with the 80/20 however it fits for you Stuck on 80/20? Stretch the gap! Stuck on 80/20? Move to 90/10! Whatever level you are at, if you are looking for support to jumpstart progress then check out how our health coaching & transformation programs can help you!
