In this episode, Sarah talks with health and habit change coach Layne Stowell, founder of Elevated Health Coaching. Layne is on a mission to help busy professionals see the healthy choice as the simple choice and that includes information about carbs! The simple truth is we need carbs – they give us energy. The problem is when we eat too many ‘simple carbs’ – think processed food – and not enough ‘complex carbs’ – think vegetables! Complex carbs are full of fiber and nutrients and are good for us! Layne also explains how to habit change and think of carbs in ‘quality not quantity’. It’s all about most of the choices you make being the healthy choice and looking at your nutrition on a spectrum – rather than limiting what you can or can’t eat which might lead to some obsessive food behaviors or leaving you feeling bad about ‘falling off the wagon’. So definitely eat your carbs just start to take notice of when you eat the processed white bread, how it makes you feel and pivot to understanding how a complex carb full of fiber might give you more energy and keep you full longer.
Connect with Layne: https://www.laynestowell.com/
Download Layne’s snacking combo’s list here that pairs carbs correctly to keep you full longer! https://www.laynestowell.com/snack-list
Bad to the Bowl (00:00):
Today on the podcast. I talk with Layne about carbs Layne is a health and habit change coach and founder of elevated health coaching. And I love this conversation because, you know, I can remember way back in the day about, you know, Atkins and then south beach. And they were all dislike Carbs are bad, carbs are bad, carbs are bad. And we actually talk about that on the podcast we go over, should we even label carbs as good or bad and Layne had a fresh perspective and she really simplifies it, which is what she does with her clients as well. She really simplifies understanding what carbs are and she breaks it down into your simple carbs and your complex carbs, which, you know, maybe we’ve heard of that before, but we kind of forget about that when we go into that labeling good or bad, because not carbs, aren’t bad carbs, aren’t bad. And that’s what we talk about. We talk about paying attention to the quality of the carb and so much more. You’re going to love this conversation. You can find all the show notes for this conversation over at our sponsored blog, badtothebowl.com/49. All right, let’s dive in and meet Layne.
Bad to the Bowl (01:21):
It’s time to adapt to a plant-based palette, minimize waste and respect our environment. Hello, we are Joe and Sarah Hayes, and we are the hosts of the Bowl of Life podcast, where we are encouraging you to join the plant forward food movement. It’s time for vegetables to move from the side of your plate to the center. And we are here each week to help you do that. So increasing your vegetable consumption and limiting your animal proteins sounds like a win-win to you go grab a spoon or fork, and let’s dive in to learning more about how you can be more plant forward.
Hello, welcome back to the Bowl of Life podcast today. I’m excited to introduce you to Layne Stowell. Okay. Awesome. Layne is a health and habit change coach and founder of elevated health coaching, where she helps busy professionals lose weight and double their energy. I love that double their energy. We all need more of that. She specializes in retraining the brain to make the healthy choice, feel like the simple choice. Another thing I love, I love simple choices. We all need those creating new habits and behaviors without the strain of dieting, our deprivation. These are all just such great missions. And I’m so glad Layne is here today to talk not only about that, but to give us the scoop on carbs as well, because I know they fit into a healthy lifestyle, but there’s so much messaging in the world right now and continues to be. Whereas it seems like everywhere you turn it’s like carbs are bad, carbs are bad. And I just, you know, and so excited to hear Layne, give us the scoop on that. So welcome Layne. Welcome to the show. Can you tell us just a little bit about yourself first? So our listeners can kind of get a feel for who you are, you know, where you live, your family and what even made you want to be health coach.
Layne Stowell (03:24):
Oh my gosh. Yes. Hi Sarah. Thank you so much for having me and for the beautiful intro. I’m so happy to be here. Seriously. Any chance I can nerd out over these topics just brings me so much joy. So thank you for having me on that’s awesome. Yeah, so my name’s Layne and as Sarah said, I’m health and habit change coach. I’m also a very busy momma of two, the two very little ones. I have a one-year-old and a three-year-old years. Yeah. It’s very busy. It is very busy around here. And we live in Colorado, so we’re, we’re super lucky. It’s sunny and you know, 90 degrees here today. So it’s a great place to live about why I started as a health coach. That’s such a great question, Sarah. Well, without going into like the whole saga as we all have I basically got really stuck in the dieting world, starting at around 13 getting really obsessive about my weight and trying to always focusing on how little I could eat, which caused a lot of kind of deprivation obviously, and then some bingeing and just some really unhealthy relationships with food.
Layne Stowell (04:41):
And I just, I just thought that that’s what it took to be healthy. And you know, on the other side of that, I had this strong entrepreneurial spirit forever. And so I had another business and I was still just really burnt out in the entrepreneurial world working way too hard, way too many hours, not taking care of myself with the same food issues, kind of that I had when I was younger. And so I stepped away and I said, there has to be something different. It’s kind of, one of those sounds so corny, but one of those like really pivotal moments, when you can like, remember the chair you were sitting in and remember making a new decision. And I said, well, I want to do life differently. I know that I want to have a family. And I know that this person that I am right now, isn’t going to be the person I want to be as a mom or as a new wife that I had just become. So I started going to health coaching school at night while I worked my other job and ended up getting pregnant and, you know, the saga that goes on there. And basically I was able to completely step away from my other business at about 30 weeks pregnant and jump into my health coaching career. My husband was so supportive with my new baby and honestly I’ve never looked back. It was the best, truly the best decision I’ve ever made for myself.
Sarah Hayes (06:07):
Wow. Was there like some, something that like triggered that, you know, you said you remember this spot even where you were sitting back, you know, was it just like, you were just so fed up with like being consumed by this whole like weird diet culture or something like that?
Layne Stowell (06:24):
Yeah. I think there was like this perfect crossroads of my old career starting to see how unhealthy the people around me were. And that, that was just like the acceptable reality. And me wondering if that was something that I like was that my ultimate goal that I want to live in that state forever. And then also being relatively freshly married and talking about expanding our family and like really sitting with the struggles I had as a child with food which kind of go back through the women in my life and kind of making a really conscious decision that I wanted to end that cycle for my future children.
Sarah Hayes (07:03):
Yeah. I totally resonate with that. I too struggled with some eating disorder issues. I mean, I don’t know if you’re that far, but for myself they, they did. And you know, there, it does get to a point where it was like, okay, like it’s like going to be this way forever. I’m going to change because this can’t be all consuming like this all the time, because it’s taking a large chunk of my energy. Yes.
Layne Stowell (07:29):
Like so much of your energy. Right. and it, it doesn’t even work. It’s all consuming and it’s not working. Right.
Sarah Hayes (07:36):
Yeah. And just, you know, like, yeah, just infecting other parts of your life, you know, starts to have that effect into other areas.
Layne Stowell (07:46):
Absolutely. Absolutely. And so I feel so lucky to confidently say that I’ve not only gotten myself to the other side of it, but now that I’m able to help clients get to the other side of that, it’s such a rewarding process and career that I get to be involved with and just constantly supports the person that my career supports the person I want to be instead of pushing me away from the person I want to be. And I just feel really lucky for that.
Sarah Hayes (08:14):
I love that your career supports the person you want to be, and that that’s such an amazing way to look at that because it’s so they’re all like a holistic way of looking at it to, and, you know, I think everyone wishes that, you know, and so this is so cool. And plus you have to whole, you know, now that you have experienced that and I mean, no one wants to experience those things starting at age 13, but it definitely probably provides you with an empathetic ear as well, because, you know, you can literally say, you know, I’ve thought that, or I’ve done that, sorry, you know, here’s how it let’s, let’s get out of it together and keep moving forward type of thing.
Layne Stowell (08:56):
Yes. So much, so much. And it’s been able to help me kind of reframe how I can advocate for getting healthy in a process that you don’t hate, you know, like we’re all so busy and we tend to approach the way that we try to get healthy in such an extreme way. And it causes a bunch of issues. And like you said, a rippling into other parts of your life. So I’m able to kind of like reframe it from the education part that I’ve received over the past three years, plus the personal side.
Sarah Hayes (09:29):
Love that, love that. And oh, what a, what a story. And I love that too. Like you also have came from the busy professional life. And so, you know, you have that part of it too. You can say, you know, like, okay, we are all so busy, that’s just, you know, that’s life. Right. And let’s I think, you know, in the intro we mentioned know making healthy choices feel like the simple choice. And I feel like a lot of people do look at those healthy choices and think, oh, they’re so hard. They’re so hard. Yes. I think I don’t know if you’ve ever done any of the beach body exercises, but that, that trainer autumn, she said that a lot, like it’s, it’s hard to be healthy and it’s hard not to be healthy. Like the choice is both hard, but you know what? You’re going to feel better if you choose the healthy choice. Yes.
Layne Stowell (10:24):
Yes hundred percent. Absolutely. I always say try to make it simple, sustainable, and satisfying. Like it has to be simple. Otherwise we’re just not going to do it. And it has to be something that we can keep doing. Otherwise, it’s, you’re going to create those horrible weight fluctuations and just feeling bad about yourself. And it has to be satisfying because if it’s all kale, you’re not going to be very happy about the process and you’re not going to keep up with it. So it has to be a balance with those pieces.
Sarah Hayes (10:53):
True. And so speaking of that, that’s a perfect segue into carbs, right. Because carbs are satisfying, right? Yeah.
Layne Stowell (11:06):
Who doesn’t love some bread, right.
Sarah Hayes (11:10):
Carbs are more than bread. And, you know, it’s just, I feel like repeatedly, and you know, my eyes weren’t really open to it until probably, you know, this is going to kind of show me each year. But back in like the early two thousands, mid, early to mid two thousands, like 2003 ish, where suddenly it was like south beach hitting the scene. And maybe that happened, that was my first experience with it. And it was like low carb, low carb, low carb, low carb carbs, no carbs, you know, it’s just like, whoa, it was crazy. And you know, now, like, you know, it was kind the same and you know, I’m not rapping on any diet, you know, because we’ve got to find what works for you, but all of them kind of focus on limiting carbs. And so yeah. Why, why do carbs get such a bad rap?
Layne Stowell (12:08):
Such a good question. And I’m smiling because I can literally picture like those aisles with the Atkins bars. And I just remember, like, I just remember that so well, women having them in their purse and that was like, that was the thing back then.
Sarah Hayes (12:22):
Layne Stowell (12:26):
Yeah, they did. They had a good marketing team there. Yeah. I mean, obviously kind of, as you, as you pointed out, like, let’s just get that in the open. A healthy diet absolutely needs carbs. But when we think of carbs, I think the food and diet industry have really kind of generalized them. Right. Like how I said, we all love bread. Right. That’s what you think of when you think of carbs, carbs, you think of like that yummy white bread, they put at the table at restaurants, or you think of a big old bowl of pasta or French fries or chips, or, you know, whatever you think of those types of carbs when someone says the word carbs, right?
Sarah Hayes (13:07):
Yeah. That’s immediately what comes to mind. Right? My gosh, who doesn’t love dipping that warm bread into the olive oil.
Layne Stowell (13:15):
Oh, good. Seriously. So good. But the, I mean the honest truth is that like all carbs are absolutely not treated treated equally. And so I think though, that this is why they get a bad rap is because when you say carbs and that’s what most of these diets that are doing low carbs are kind of planning on, like, you cut out the carbs, you’re going to lose weight. Well, sure. If you cut out a significant amount of processed carbohydrates or processed foods in your diet, you are probably going to lose weight. So they’re not wrong, but they’re looking at it from a very like one track place, which is causing this kind of overgeneralization. That carbs are bad when they’re not. And there are actually our main main source of energy. So we need them, we just have to identify the differences between them and how our body reacts to them. Hmm.
Sarah Hayes (14:12):
Yeah. So differences between them. So, so yes, we’ve talked about, okay, you know, yes, we all know the bread is carbs, but what are like the other, like, what’s the other side of that carbs? Like,
Layne Stowell (14:26):
Yeah. So like the bread side, the pasta side, right? The, a muffin side, that’s going to be like your simple carbohydrates. And then you’re going to have your complex carbohydrates. Maybe you’ve heard, I’m sure people have heard these terms, but maybe not quite been able to decipher them. So we’ll just keep it like super simple. But like, again, the simple is going to be the ones that are kind of lower in nutrients that are going to be more processed, less fiber. They’re going to be the ones that are found in those traditional foods that we think of when we think of carbs, but complex carbs are going to be higher in fiber. They’re going to help us stay full. And they’re going to give us that longer-lasting energy. And that again, because of the fiber is going to aid in amazing digestion. So you want to think of like sweet potato, brown rice, keenwah beans, nuts and seeds, even vegetables have carbohydrates in them. Right. But we can’t say carbs are bad when we know that vegetables have carbohydrates.
Sarah Hayes (15:23):
Yeah. So true. So that’s the simple breakdown is like the simple and the complex. And are there any simple carbohydrates and, you know, I hate to start labeling things as good or bad, right? Like that’s a bad carb, you know, it’s just like, ah, you start putting labels, but how else do you say it? Right. So are there any good, simple carbohydrates?
Layne Stowell (15:48):
I like to think of it as a spectrum. Kind of like a, like if you look at it like a one end versus the other, because I think as soon as we label things like good and bad, kind of, like you said, we get into kind of a, a territory that can be kind of detrimental for our health. Because when we put so many rules around things being good or bad, it causes us to say, I can’t eat the white bread at a restaurant because this is bad. And I am not a healthy person. If I eat this white bread, which causes restriction, which causes eventually feeling deprived. And then you end up bingeing out on it more than you would
Sarah Hayes (16:26):
Originally. Right. It’s all you can think about when you start talking, it becomes obsessive. Yeah. You’re out
Layne Stowell (16:31):
Restaurant and you’re supposed to be having a conversation, but you’re obsessing about the fact that you shouldn’t be eating that white bread. So I think that, you know, being careful of what we label a good and bad, but you’re right. Those are very clear terms. So I would just look at it more of like a spectrum of nutrition and there’s a, there’s a middle part in there. Right. So there’s like vegetables on the, when one end, which someone is going to say like, shoreline, those have carbohydrates, but that doesn’t satisfy my craving for carbs. Right. And then there’s the other end. That’s like a cookie. And then there’s something that’s in between. So like we do eat bread in my household. And we do like the Dave’s killer seed bread. So it’s full of seeds and nuts, which are going to have that fiber, which is going to make that carbohydrate more nutritious and have more, you know, have create longer lasting energy. Does that make sense? And so, and the crackers, you know, they’re like sea based crackers versus like Ritz crackers.
Sarah Hayes (17:31):
Right. So it’s more like that makes sense. Like the ingredients and kind of that, that fiber content. Yeah. Yes,
Layne Stowell (17:40):
Yes. So I, when it comes to this, I think it’s most important to think about quality versus like quantity. So if you’re eating something that is, has really high high quality in terms of like good fiber and the side of the higher nutrition, the more complex than it is simple, then you’re kind of on the right path because truly, like we said, a healthy diet has carbohydrates in it. So how do you decide what carbohydrate goes on your plate is kind of looking at that scale and what, what are the ingredients and how processed is it? I love
Sarah Hayes (18:22):
That how you said it’s kind of a spectrum of nutrition. So, you know, so, you know, if you maybe had the higher fiber, you know, option maybe, but then you went to the restaurant, you know, you’re not going to feel so, you know, eating yourself up rather. Yeah. Yes.
Layne Stowell (18:42):
So that’s a super important part. The thing about healthy eating is, and weight loss is that you don’t have to have, you’re just looking at the, what the, most of the choices that you’re making, not all of your choices. So if you’re focusing on all of your choices being quote, unquote, perfect, or this like crazy healthy structured meal, you might be setting yourself up to fall off track, which creates that yo-yo dieting and the falling off the wagon and all of those starting again on Monday symptoms. But if you can focus on making the majority of your choices healthy and then a sprinkle, some of your choices to be that your favorite fun stuff, you’re, you’re totally good. There is room to be healthy and lose weight, and still go to your favorite wine bar with your friends and have a glass of red wine or two, right?
Sarah Hayes (19:34):
And then you got to have a little cracker too
Layne Stowell (19:37):
Cracker with the cheese and you can still be healthy and have that too. So it’s about when it comes, bringing it back to carbs. It’s about being able to say I’m going to focus on these complex carbohydrates most of the time getting in that fiber making, not that, not those quick muffins or those highly processed sugary cereals focusing on the complex carbs most of the time, but I know that my fricking favorite food is a bagel with cream cheese. Then like you better make room in your diet for that, or the bread at the restaurant. You better make room for that and just base your other choices.
Sarah Hayes (20:15):
I love that. I love that. I think Kerrie Fox, I talked to her recently. Let’s see, I think you might know her from yeah. And she said that about that same almost like it’s about that next choice you make, you know, kind of along those same lines, like, you know, okay. So you had the, the white bread at the restaurant. Okay. Maybe tomorrow you have a salad. Yeah.
Layne Stowell (20:40):
Yes, yes it is. It’s just avoiding that all or nothing mentality, which is something I personally in, because I think that that’s sabotaging most people’s health and weight loss journeys. And so not seeing it in such a black and white either I’m all in or all out place
Sarah Hayes (20:57):
Because, you know, I think that all or nothing type of thing. Right. And that comes back to kind of those, you know, like we joked about seeing napkins things everywhere, but that was, those were in even, you know, diets that are out there right now. It is an all or nothing thing. And it does, it does limiting your carb intake really help you lose weight.
Layne Stowell (21:22):
I think limiting your processed food intake helps you lose weight
Sarah Hayes (21:27):
That in the app. Right. You
Layne Stowell (21:30):
Know, it’s like even people for sample, when they go on some of these diets, they do lose some weight in the beginning, but they have a hard time keeping it off. I mean, when you start to eat a little bit cleaner, there’s just a natural process that happens where you’re going to lose weight, but you have to look at the big picture and you can’t just point it to, well, I cut out carbs, so that must, and I only eat fat and protein. So that must be it. It’s just, it’s a bigger picture than that.
Sarah Hayes (21:58):
Well, I always say to like, you know, I’m always thinking it when people tell me that I’m like, well, then you’re going to have to add them back in. And you realize that you cut out a whole food group, which has a lot of nutrients. Right, right. I’m sorry you have the meat sweats, but
Layne Stowell (22:20):
Yes. Yeah. I, I ended up a lot of my clients have experienced have been Keto or whole 30 or paleo or the vegan even, maybe but have been unable to maintain that and have gained the weight back or even plus them. And then, but don’t quite have the tools to be able to go to a restaurant and know what to order for example, or create a plate at home without the rules of say a keto diet,
Sarah Hayes (22:55):
That’s it. Right. Like you going back to kinda the intro on, about making healthy field choice feels like the simple choice because right. Like the, these diets are out there and they become popular because it is very, rule-based, it’s very like eat this, don’t eat this, eat this. And you know, when it comes to like simple choices, you know, that’s sometimes nice, right? Because it’s like, oh, I have a list. And then absolutely.
Layne Stowell (23:29):
And you blend them, oh, they’re super busy schedule. And those rules can be super helpful.
Sarah Hayes (23:33):
Right. So how do you help a client who says, you know, who comes to you and says, I want to limit my carbs, you know, but I need it to be simple. I need to kind of learn how to think about all this. I need to learn how to do it. And I need to learn how to do it simply. Yes.
Layne Stowell (23:50):
Yes. Simple, simple, simple is the key word there. What’s so cool about being a health coach is that I get to take a really personalized approach when I sit with clients. So the first thing I always do is I really have to understand what their specific individualized goals are and what their current habits are. I would take a very different approach for someone who is eating, you know, mostly clean, but it’s having a hard time with an evening ice cream habit versus someone who say is, I don’t know you know, starting their day with cereal and then eating out for lunch and dinner. Those are two different approaches on kind of where we start and what we’re working on. So that’s the first place I would always start. So if they came to me and said, they want to limit their carbs, I would say, great. Why do you want to limit your carbs? Like, what is the intention behind it? What’s the end result? And what’s your current lifestyle. So again, are they eating sweet potato and occasional bread, like white bread at restaurants? Or are they eating basically all white bread cereals, muffins, those types of things. Those are that’s information I really need to know.
Sarah Hayes (25:03):
Right. Yeah, definitely. Right. And I love that day. You can provide an individualized look, look at it. Right. so do you like them, like, okay, let’s swap into some more of these more complex carbohydrates that have more fiber. Yes.
Layne Stowell (25:21):
Create a very, I create a personalized plan for everyone I work with. So that, it’s a very clear because we say we’re going to keep it simple. Right? We want rules in some respect, but we don’t want rules because we want the food freedom. So where’s that balance is my ability to create a very detailed step-by-step kind of strategy or plan, I guess, on where we’re going to start. So we start small. I work a lot with behavior and habit change as we’ve talked about. And so it starts small with like your number one ripple effect place was the most important place we look at. And then we to start looking at healthy swaps for that. And we set up environmental, environmental anchors cues, and I have frameworks. So the clients can use during the day when they’re attempted to default to old choices, or they don’t quite know, they don’t really love the choice that they’re making. And they don’t know why I have quick, simple frameworks that they can use during their day to make these new change. New choices feel easier. Ultimately making habit change is hard. So I try to provide the clear strategy plus the daily frameworks to help plugging in feel as absolutely simple as possible, plus a significant amount of amount of accountability.
Sarah Hayes (26:38):
Yeah. I think that’s the other half of it, right. Is that accountable? Is that well, you, and, and with so much misguided information out there, you know, you need somebody on, on the quick to be like, okay, like, w I don’t know what to think about this certain food, like, oh, hell, like, is it good? Is it bad? They’ll use that good or bad again. But I think literally that’s what happens is people get that paralyzed, right? Like, I don’t know what to do now.
Layne Stowell (27:08):
Absolutely. And like, if you think about without getting like too science-y, if you think about just habits in general, like we go and we turn on a light switch because we didn’t, we don’t think about it. It’s just something we’ve always done. Yeah. Right. You just have habit. So we have these same neural pathways in our brain for the food choices we make or the choices we make, the thoughts we have around the gym for say, or asleep or anything. These are, these are patterns that have been developed. And so there is an element of time and strategy and support that comes into that when you’re you, and you’re actually changing the neural pathways of your brain. Yeah.
Sarah Hayes (27:45):
Wow. Yeah. Habit change is big, right? Like we all have deep seated habits and it’s, it’s hard to change, but it is doable. Yes.
Layne Stowell (27:56):
That’s the exact right. It’s hard to change, but it is doable and healthy living is a team sport. So get a team on board with you and it’s going to be significantly. Yeah. Mm. I
Sarah Hayes (28:05):
Love that. I actually talked to someone she wasn’t a health coach or anything. She was just kind of explaining to her own on plant based journey a few episodes ago. And she said that same thing, her husband had wanted to change. You know, he had some friends go through some helpings and he was looking at his own life and he was like, honey, but I can’t do this without my team. Meaning the family
Layne Stowell (28:29):
It’s so important. It’s really so important. You don’t have to, you don’t have to suffer through this alone.
Sarah Hayes (28:35):
Right. Yeah. So, and if your family isn’t around, you’re a good resource. You know, with being in countability and helping people just navigate what is good and bad out there, especially when it comes to, to carbs. And I just love how you broke that down simply, you know, like it’s the simple, or the complex carbs, which one are you going to get to eat? You know, and that, the reason it is, is because the complex ones have more fiber, which you know, and at the end of the day, right. Like eventually, you know, and have you noticed, and maybe you can speak on this, how, you know, maybe your taste buds do change a little bit and you don’t Creem that carby chips or breads.
Layne Stowell (29:21):
Absolutely. Absolutely. Things started taste, taste different, you know, carrot, this sounds so cliche, but like carrots do taste sweeter or strawberries do tastes sweeter. You know, you, you, you and you know, the other, the biggest part too, so you can train your taste buds. And I think that’s just part of it, but the other piece is you really start to pay attention. And I also sometimes find this annoying about how you feel. And so, for example, like husband likes to go to Jersey Mike’s right. And so I’m like, yes, great. I’ve eaten really well. Like I love a good sandwich. I’m okay with this. It’s a conscious choice that I’m making. And I have this sandwich at Jersey Mike’s and it tastes delicious. And you know what, my energy was white, totally white and old me probably wouldn’t have correlated those two things, but I sure as hell know now why that happened. Right. And so you, I don’t want to sacrifice my, I love having high energy. I love feeling at my optimal best self all day, whether that’s for my career or for my kids or whatever I’m working on. And so you start to correlate those choices with how you’re feeling and all of a sudden, you really start to notice you just start to make different choices. Yes.
Sarah Hayes (30:42):
That’s so true. I love that. I’m the same way. Like, I’m always like, okay, how can I fill my bag? You know, type of thing. And it is interesting, you know, and how that does change and you start to notice, you just become more aware of it, right? Like with anything you weren’t into it before, but now suddenly your eyes are opened and, you know, it’s time to, you know, you start paying attention to those types of things. Kind of like that shift. Exactly. Exactly. Oh man. So what is the truth about carbs? No, no big question there hours it’s
Layne Stowell (31:23):
Really dissected. No. I mean, ultimately like the big answer is carbs are an essential part of a healthy diet. And so, but the goal is to pay attention to the quality. I think of the carbohydrate that you’re eating and working to, you know, choose the ones with higher fiber that are minimally processed, processed as much as you can. Bonus points, like when you’re creating a snack or something, pair that with a little bit of protein. It’s just going to help you have that really sustainable energy that Sarah and I have been talking about. And not that like fat storing, quick burning energy.
Sarah Hayes (32:06):
Yes. So true. And it’s not a bad thing. If you do find something, you know, like you mentioned, Dave’s killer bread. If you find something that you like, and you’re like, okay, this checks all the boxes, that’s fine. Keep eating it over and over again. There’s nothing wrong with being eating the same thing. Yes. I
Layne Stowell (32:23):
Think, you know what, I think that’s such a good point. And that has to be mentioned like your not an unhealthy person or a bad person. If you eat bread more than once in a day, like it’s all about just being aware of the, all of the choices you’re making in a day. Remember you’re weighing up all of the choices you’re making. So don’t take on someone else’s rule of. I can, if I ate a piece of Dave’s killer bread, then I shouldn’t be having these crackers with my salad later. That’s that’s not how that works. Be aware of how your body responds to it, but if something is working for you, great. That’s wonderful. And don’t take on someone else’s rules.
Sarah Hayes (33:04):
Ah, that’s right. Stay in your own Layne. Yeah. There you go. And your name’s Layne. Yes. It’s very good. It’s very good. Oh man, this has been so fun and I love how you just broke it down. So simply too, because you know, like you said, carbs are essential. Let’s focus on, you know, getting those fiber ones and, you know, keeping that simple as well. So where can people find out more about your coaching services and maybe you can give us a small glimpse inside maybe what some of your programs or offerings look like. Yeah.
Layne Stowell (33:42):
Well, thank you, Sarah. This has been super fun. I love talking about this stuff. Yes. So let’s see, you can check out my website. It’s just Layne stoll.com. It has a great overview of what the heck I’m about. Even more than what you’ve heard here today. And my coaching packages, honestly. I keep this whole everything in my life is about simple. So simplify to amplify is a big part of my business. And so I have only two coaching offers. It’s a one week offer and a 90 day offer as an opportunity to get your own personalized plan created and then consistent accountability and support. So either for seven days or 90 days, depending on how much support you want. I also run some really fun challenges as a way to help people implement healthy habits over a month long, we just finished up our last one and it was a blast. So all of this is on my website and you can see my programs. You can see my challenge information. I even have a really fun resource on there, all about how to pair carbs fiber with protein for quick and healthy snacks. So if you’re liking this conversation and want more examples of what that would look like head on over there and grab that resource would be great for you.
Sarah Hayes (35:05):
Oh, that is a perfect kind of freebie download. That’s perfect. And I love they have the challenges, you know, that’s a good way for someone, you know, to get to know like more about what you’re about and, you know, kind of health coaching is something they should continue with. And I, I love all of that and I love how you just keep it simple too. It’s like four options. That’s all simple. It’s like, download, you want to do a challenge? You want to do a one week or 90 days. Yeah,
Layne Stowell (35:36):
I think we all, we’re all so busy and we all make so many decisions. Let’s, let’s keep things as simple as we can. And, you know, Sarah of course, you know, I pop onto social here and there. So if you’re if you’re on Facebook or you’re on Instagram, you’re welcome to come follow me over there. Also, I like to throw out some free tips and lots of sweaty workout, motivation and green smoothies and all that good stuff that health coaches like to do.
Sarah Hayes (36:01):
Awesome. Yes. Oh, so cool. So we will link all of that in the show notes. So people can head over there and connect with you and learn more about it to be part of some of your challenges perhaps, and definitely connect on social. So thank you so much Layne for coming on today and giving us the scoop about carbs. Thank you, Sarah. Wasn’t
Speaker 1 (36:24):
That a great conversation Layne is so dispositive and upbeat and she just knows her stuff as well. And I love that she is helping others, busy professionals, you know, make the healthy choice, seem like the simple choice, because really that’s what it comes down to. Right. We want life to be a little bit simpler for us, and that even comes to our eating and I’d loved that. She said, you know, just think of it as most of the choices you make. And then you’re going to start to notice how your body responds and how it feels. And, you know, carbs, aren’t bad, it’s okay to eat carbs. And I loved that. She said, you know, just pay attention to what carbs you are eating. And they simple. Are they complex? How do they make you feel? How do you feel after them? And then, you know, once you start incorporating kind of some habits into maybe those carbs that have a bit more fiber and that, you know, keep you full a little bit longer and artist’s processed, you’re going to kind of noticed how your tastes start to change and how your body starts to feel.
Speaker 1 (37:39):
And that’s where the habit change comes in. So you’re going to want to connect with Layne and you’re going to want to grab her freebie. She mentioned that explains more about carbs and, you know, just kind of give some simple ideas on how to pair carbs with proteins. You’re going to want to grab that on her website. So I’m going to link her website and all the ways you can connect with her over in the show notes. You can find all the show notes at our sponsored blog, bad to the bull.com forward slash 49. Again, that’s bad to the bull.com forward slash 49. Thanks for listening.