There are 2 types of carbohydrates: SIMPLE and COMPLEX

  • Complex Carbohydrates or “Smart Carbs” are polysaccharides. Since they have more than 2 sugar groups linked together.
  • Simple carbohydrates contain smaller more easily processed molecules known as mono and disaccharides. They contain either 1 sugar molecule or 2 linked together.

Examples of Carbohydrates

  • Dairy – Milk, Yogurt, and Ice Cream
  • Fruit – Whole Fruit and Fruit Juice
  • Grains – Bread, Rice, Crackers, and Cereal
  • Legumes – Beans and other plant based proteins.
  • Starchy Vegetables – Potatoes, corn and certain squash.
  • Sugary Sweets – Soda, candy, cookies and other desserts

How Does your body process Carbs?

  • All Carbohydrates we consume are broken down and digested into simple sugars before they are absorbed by the body.
  • It doesn’t matter if the source is simple sugar cube or a high fiber low glycemic index bowl of oatmeal.
  • The difference is that the “Smart Carbs” are digested and absorbed much slower while the “non-smart” carbs are digested very quickly.

Why are Carbohydrates important?

  • Carbohydrates are primarily a source of immediate ENERGY for all of your body’s cells. ESPECIALLY FOR ATHLETES!
  • Carbohydrates are key for maximum: Energy Speed Stamina Concentration Recovery Better fluid balance
  • Think of carbohydrates as the gas needed to fuel a car. Without gas, a car won’t run. Without carbohydrates, your body will NOT have the fuel it requires to support your daily mental and physical activities.

How many carbs should we consume?

  • EXAMPLE: Active Adult Female – Exercises about 4-5 times per week – Healthy Body mass Eating approximately 2,000 calories to maintain body weight 40% of her recommended calories would come from Carbohydrates (4cals per 1 gram) 2,000 x .40 = 800 calories 800 calories / 4 cal = 200 grams
  • If you know your recommended calories you could estimate that approximately 35-40% of your calories could come from Carbohydrates. If you need a recommendation reach out.

If we are not tracking our food and good rule of thumb is: 1 Cupped hand = A serving of carbs (20-30 grams) 3-6 times per day.

Can overconsumption of Carbohydrates be bad?

What does that mean? If you are over consuming carbs and not using them thru daily activity and movement those excess carbs can be stored as fat. It’s important to be conscious of not only the amount of carbs we consume but also our activity.

I think you get the idea.

Making a few important swaps can make a huge impact on your carbohydrate impact. Focus on quality fuel by eating MORE Smart carbs and Less refined simple carbohydrates.


Stay Fit Mom KFC Bowls
Makes 5 bowls / per bowl:
439 cals / 36.2p / 38.4c / 15.5f

For the chicken:
20 ounces boneless skinless chicken breast
1/2 cup Panko bread crumbs (42g)
2 tablespoons flour
1 teaspoon salt
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon pepper
1/2 teaspoon thyme
1/2 teaspoon celery salt
1/2 teaspoon ground mustard
1/2 teaspoon ginger
1/4 cup egg whites (60g)

For the potatoes:
25 ounces red potatoes
1 & 1/2 tablespoons butter
2 tablespoons fat free milk (I use Fairlife)
1/4 teaspoon garlic powder
salt to taste
pepper to taste

For the gravy:
2 tablespoons butter
2 tablespoons all purpose flour
1 & 1/2 cups beef broth

For the bowls:
5 tablespoons corn (frozen or strained from can)
2 & 1/2 ounces cheddar cheese


1. Dice chicken breast into bite size pieces. Place in a ziplock bag or large bowl. Pour the egg whites over the chicken and coat well.
2. In a mixing bowl combine the Panko, flour, and seasonings. Pour into the bag with the chicken and shake up well, coating all pieces. Arrange in the air fryer in one layer with no pieces touching. Cook at 400 degrees for 9 minutes in batches if necessary. If you don’t have an air fryer, cook in a pan over medium high heat until no longer pink.
3. Boil potatoes in salted water until soft when poked with a fork (about 30-40 minutes). Strain out water and return to the pot.
4. Mash the potatoes and mix in the milk, butter, garlic powder, salt and pepper. Evenly distribute into 5 bowls.
5. Top each bowl with 1/5 of the chicken bites, 1 tablespoon of corn, and 1/2 an ounce of cheese.
6. In a saucepan over medium heat, melt the butter. Whisk in the flour (It will be clumpy). Slowly whisk in the broth, about 1/4 cup at a time. Stir continuously until well combined and thick.
7. Pour evenly over all 5 bowls or pack separately. Store meals in the fridge until ready to eat.
8. When ready to eat, air fry the whole bowl for 10 minutes at 350 degrees or microwave for about 3 minutes.


Link to Video:



For the Salad (serves 1)

  • 1-2 cups Red butter lettuce, or favorite mixed greens (100- 150 g)
  • 1/2-1 Tbsp Good balsamic vinegar (15 g, I use a fruit infused from Baker and Olive)
  • Salt and pepper to taste
  • 1/2 cup Grilled chicken, chopped (100 g)
  • 1/4 cup Cherry tomatoes, halved (30 g)
  • 1/4 cup Blueberries (30 g)
  • 2 Tbsp Green onions, chopped (10 g)
  • 2 tsp Feta cheese (I used a dairy-free) (10 g)
  • 2 tsp Toasted almonds, chopped (7 g)
  • 2 Tbsp Dairy-free herb pesto (30 g) recipe below
  • Fresh basil

Dairy-free Herb Pesto (serves 12)

  • 1 cup Cilantro (40 g)
  • 1 cup Parsley (30 g)
  • 1-2 cups Fresh basil (30 g)
  • 2/3 cup Dairy-free plain yogurt* (150 g)
  • 6 Tbsp White balsamic vinegar** (90 g)
  • 1/2 cup Toasted almonds (60 g)
  • 3 cloves Fresh garlic, or frozen cubes
  • Pinch of red pepper flakes
  • Pinch of Kosher salt and pepper



  • Make your dressing by adding all ingredients to a small blender or food processor and blend until pretty smooth. The nuts will leave it a little chunky– that’s good! But blend until it’s your preferred consistency.
  • Add salad greens to a large bowl and toss with vinegar and a pinch of salt and pepper. Top with chopped grilled chicken, cherry tomatoes, blueberries, green onions, feta, and toasted almonds.
  • Finish with a drizzle of herb pesto and some fresh basil. Toss and enjoy!


This salad is perfect when you want something extra light, but meal-quality rather than snack-quality! If you want to bulk it up a bit, EASY! Enjoy more chicken for added protein, or toss in your favorite grain for some carbs. I LOVE some brown rice or farro tossed in. Or of course, enjoy it with a nice hunk of crusty bread, or some salted and pan-heated pita bread.

MFP: Lillie Eats and Tells Blueberry Chicken Salad with Herb Pesto


Serving: 1salad
Fiber: 2.8g
Calories: 297kcal
Fat: 10g
Protein: 31g
Carbohydrates: 15g


Watermelon Lime Spritzer Mocktail:

1 cup seedless watermelon chunks
Juice of 1 lime
1 teaspoon honey or preferred sweetener
Club soda
Ice cubes
Watermelon wedge for garnish

In a blender, blend the watermelon chunks until smooth.
Strain the watermelon juice to remove any pulp.
In a glass, combine the watermelon juice, lime juice, and honey, and stir well.
Fill the glass with ice cubes.
Top up with club soda.
Stir gently to mix the ingredients.
Garnish with a watermelon wedge.

Sip on this light and refreshing watermelon lime spritzer mocktail



  • 1 cup Ice (125g)
  • 1/2 cup Cashew Milk (125g)
  • 1 scoop Protein Powder (30g)
  • 1/3 cup Frozen Zucchini (50g)
  • 1/3 cup Frozen Mixed Berries (50g)
  • 1/8- 1/4 tsp Kosher Salt
  • 1/8 tsp xanthan gum (optional for thickening, 40 g frozen banana works well too!)


  • 1/4 cup Strawberries, chopped (30g)
  • 1/4 cup Mango, chopped (30g)
  • 1/4 cup Blueberries (30g)
  • 1/4 cup Bannanas, sliced (30g)
  • 1 TBS Peanut Butter, drizzled (15g)
  • 1 tsp Toasted Almonds (5g)
  • 1 tsp Chia Seeds (2g)
  • Pinch of Flake Salt


  • Add all smoothie ingredients in your blender and blend until smooth. You might need to use your tamper if you have one to keep it moving. I use my Ninja IQ, and give it a few shakes mid-blend.
  • Top with your favorite toppings! Or mine. haha.


You can search this recipe in My Fitness Pal  with or without the toppings:

MFP: Lillie Eats and Tells Berry Protein Smoothie Bowl NO TOPPINGS

159 cal, 13c, 1.3f, 23.5p, 3 fiber

MFP: Lillie Eats and Tells Berry Protein Smoothie Bowl with toppings


Fiber: 3g
Calories: 159kcal
Fat: 1.3g
Protein: 23.5g
Carbohydrates: 13g
I love cashew milk in this recipe but have used oat milk also.

And I know your weirded out by the zucchini but trust me….it works! You will not even know its there!


  • Joseph’s lavash wrap now at Walmart for 2.50 instead of the $10 I was spending on amazon!! giant for only 16 carbs.
  • 50 grams of low fat ricotta MIXED WITH half a cube of frozen garlic if you’re not buying these Dorot cubes from Trader Joe’s it’s time to start- or sub half a fresh clove.
  • 6 g reduced fat blue cheese
  • 15 g Caramelized onion
  • 30 g thinly sliced pear apple is good too
  • 45 g grilled shredded, or rotiserri chicken (also good with bbq pulled pork)
  • Red onion


  • To caramelize onions, spray with cooking spray and sprinkle with kosher salt. Cook on medium/low for 20-30 min till soft. I just log 30 g raw onion and USE 15 grams of caramelized onion since it shrinks by half. If you don’t want to calculate your own you can feel pretty safe with that. Make plenty and save for burgers/pizzas/paninis etc!
  • Stir together ricotta and garlic
  • Spray lavash with olive oil spray and sprinkle with kosher salt
  • Spread with ricotta/garlic mixture
  • Top with reduced fat blue cheese, caramelized onion, pear, chicken, and red onion
  • Bake on a cookie sheet or pizza pan at 450 for 3-6 minutes until the edges are brown
  • Cut in pizza wedges and drizzle with 15 g BBQ sauce (Stubbs is a good lower carb option) and sprinkle with fresh cilantro
  • Pile on arugula and a drizzle of bolt house or ranch – (I added more after photo.)


Low-fat mozzarella is also a great addition when I have more fat to work with.  But I don’t miss it too much when it’s gone.


Serving: 1whole pizza
Calories: 308kcal
Fat: 8g
Protein: 28g
Carbohydrates: 34g



For the Salad:

    • Several handfuls 150 g of Arugula (my favorite) or mixed greens -chopped fine. (Or if you’re not trying to track this as my recipe, just plenty of greens for your family!)
    • 1 cup cooked brown rice farro, or your favorite grain (136 g of rice, 175 g farro)
    • 1 cup chopped cucumber 130g
    • 1 cup corn sliced off the cob 150 g (grilled if you’re ambitious! I wasn’t, so I microwave mine in the husk for 3-4 minutes)
    • 1 cup halved cherry tomatoes 150 g
    • 1/2 cup diced red onion 55 g
    • 1/2 cup diced sweet bell peppers 75g
    • Half of an avocado 60 g
    • 1 oz shaved parmesan 28g
    • 1/4-1/2 cup fresh chopped basil 12 g
    • 1/4 cup fresh chopped mint 5g (*optional, I add it if I have it, but basil is KEY!)
    • Salt and Pepper
    • Everything Bagel Seasoning from Trader Joes optional
    • 1/4 cup 60 g of champagne basil vinaigrette (recipe below)

For the Champagne Basil Vinaigrette:

    • 1/3 cup champagne wine vinegar can use red wine vinegar or white balsamic vinegar
    • 1/2 clove garlic
    • 1/4 cup fresh parsley
    • 1/4-1/2 cup fresh basil
    • Juice from 1/2-1 whole lemon
    • 1/4 tsp koser salt
    • 1/4 tsp fresh ground pepper
    • 7 g ½ tbs honey
    • 15 g 1 tbs olive oil
    • 100 g non-fat greek yogurt


For the Vinaigrette:

    • Blend together all ingredients from the vinegar to the honey.  You don’t have to go crazy here, I like some bits of herbs in mine.
    • Continue to blend while slowly drizzling in the olive oil.
    • Add yogurt and give it one last whirl.
    • Store in fridge until you’re ready to use. Keeps for about three days.

For the Salad:

    • Make sure everything is chopped small.  Add greens to a giant bowl and top with everything else!
    • Drizzle on about 60 g of the Champagne Basil Vinaigrette and toss.
    • Season with salt and pepper and everything bagel seasoning if you’ve got it!
    • If you’re adding chicken, this apple cider dijon is our go-to! Always on hand in my fridge to throw in to salads all week.


    • *Rice and farro are similar enough in macros to use interchangeably-  photographed here is rice, I buy the frozen packs from Trader Joes for ease and I love them.  But I really love the big thick chewiness of farro! I get mine in a bag from Trader Joes, (it’s on my list of Trader Joe’s Favorites.)  It’s easy to cook– just like pasta- boil then drain.)
    • I’m not a huge meal-prepper. But when I get hooked on something (like I am this salad, this week) I definitely try and give myself some short cuts.  I love to keep baggies stored within one pyrex in my fridge each with chopped cucumber, peppers, corn, and herbs… whatever leftover grain… for easy tossing the next day.
    • For macro-tracking in My Fitness Pal, search for “Lillie Eats and Tells Summer chopped salad”. You should find an entry w/o dressing, and one WITH dressing. So you can make this exactly and log your portion, or you can log just the salad if you choose to use a different kind or different amount of dressing! To search the dressing alone, look for “Lillie Eats and Tells Light Champagne Basil Vinaigrette”.

* When I make this I use rice and I add diced chicken or canned chicken that I have on hand.  I have added tuna too and thats bomb also!


We LOVE mashed potatoes. This is a simple super easy way to make them delicious & nutritious!!

See Coach Amie’s Recipe on Instagram Here:


• 70 g whole-berry cranberry sauce

• 1/4 tsp dried oregano

• 1/4 tsp black pepper or to taste

• Pinch of salt or to taste


• 120 g of cranberry Sauce

• 4 oz turkey patty (pre-cooked) or shredded Turkey

• 1 Pepperidge Potato Slider Bun (or similar slider bun brand)

• 1 slice (21 g) provolone cheese

• Optional: sauerkraut or pickle



1. Mix cranberry sauce, and herbs in a bowl.

2. Heat a non-stick fry pan on low and place the buns face down to toast them or use a toaster oven. Leave for about 60 to 90 seconds until the buns start to brown around the edges.

3. Place turkey on a microwave-safe plate or in the air fryer. Add a slice of provolone cheese to the top. Microwave for 1 minute.

4. Move slider buns to a serving board or plate and turn off the stove/toaster. Prepare slider buns face up and spread 30 grams of the stuffing mix on to the bottom half of each bun.

5. Remove the turkey from the microwave or air fryer and cut into four small pieces. The cheese should be melted on top. Place on top of the stuffing mix.

OPTIONAL STEP:Top with a small amount of sauerkraut or a pickle for crunch and a savory contrast against the sweetness of the stuffing and slider bun.

Check out this delicious fall muffins! Thanks Fit Foodie!

Candy Corn Muffins


  • 1.25 cups yellow cake mix
  • 1.25 cups Kodiak cake mix
  • 1 box Simply Delish or sugar free vanilla pudding mix
  • 6 TBS liquid egg whites
  • 2 large eggs
  • 1/2 cup greek yogurt (I used Two Good Vanilla)
  • 1 tsp cake pop extract
  • 1 tsp vanilla extract


  1. Preheat oven to 350. Prepare muffin tins.
  2. Combine all ingredients and mix well in electric mixer.
  3. Separate the batter into two bowls. One bowl add in orange food coloring. The other bowl add in yellow food coloring.
  4. With a cookie dough baller add in one scoop of orange batter in all of the muffin tins. Clean the baller and then add a scoop of yellow batter.
  5. Gently bang the tins to even the batter.
  6. Bake for 15 minutes, or until a toothpick comes out fairly clean.
  7. Allow the cupcakes to cool completely.
  8. Top with a dollop of white frosting, protein glaze or whipped topping (if serving right away), and of course a candy corn or two.


Per Serving: 70 calories; 10 g carbohydrate; 2 g fat; 5 g fat