How Can YOU Eat Well to Meet YOUR Goals?

The Basics:

The most important thing about your diet should be that you are eating REAL FOOD. This is what it all comes down to. You should know the ingredients in the food. The easiest way to do this is to buy fresh food and combine a protein, fat and carb every time you eat. This will keep your metabolism running well, keep cravings at bay and provide you with sustained energy and focus. Below is a list of options for eating a protein, fat and carbohydrate every time you eat. Each item listed is the portion size for about 1 meal, however, this may change depending on your own needs.

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Extras: Condiments, Staples and Spices
  • Almond flour/meal
  • Apple cider vinegar (raw)
  • Arrowroot (a natural thickener)
  • Balsamic Vinegar
  • Black pepper
  • Cocoa powder (unsweetened)
  • Coconut flour
  • Dijon Mustard
  • Dried or fresh herbs and spices: basil, cayenne pepper, chili powder, cinnamon (good for blood sugar regulation), coriander, cardamom, ginger, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme, turmeric (anti-inflammatory)
  • Gluten-free tamari
  • Sea salt (at least 1-2 tsp per day, unless you have salt-sensitive hypertension or kidney failure)
  • Tahini (sesame seed paste)
  • Vegetable/Chicken stock (no MSG or gluten, organic)

When do I eat?

Eating every 3-4 hours is a great way to keep blood sugar levels stable and keep your food cravings at bay. You should at a protein, fat and carb every 3-4 hours. This would work out to 3 meals per day and 2-3 snacks per day.

How much do I eat?

An easy rule of thumb is to eat a palm size of protein, 1-2 tablespoon servings of fat and 2-3 cups of non starchy vegetables plus ½ cup of starchy vegetable or fruit for every meal. For a snack, you should eat half of what you would eat for a meal. For example: 2-3 oz. protein, 1 T of fat, and 1-2 cups of non starchy veggies or 1/4-1/2 cup starchy, depending on YOUR needs.

Example of a balanced meal:
  • 4-6 oz. of chicken/meat/fish + 2-3 cups of steamed broccoli/green beans with 1 T of butter/coconut oil + can add 1/2 cup baked sweet potato if desire starchy carbohydrate
  • Balanced meal: Eggs (P) cooked in 1 T butter (F) and veggies (non starchy C) + whole and raw bread on the side or fruit (starchy C)IMG_1240.JPG
Example of balanced snack:
  • 1-2 hard boiled eggs with 2 T natural nut butter and ½ cup of berries

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You may find that omitting the starchy carb or fruit at meal or snack times helps keep your blood sugar levels stable, or you may find that including ½ cup (or more) at a few meals helps with it. It is important to listen to your body because everyone has different needs!

Remember: it is not about counting calories! This guide can help you listen to how your body feels and gauge the amount of protein, fat and carbohydrate you need every 3-4 hours. If you mess up for 1 meal, in the next few hours, you have a chance to make a better decision! It is about progress not perfection!

What do I drink?

Minimum of 8 glass of water/day

Other options: fruit flavored water (place frozen raspberries or slices of lemon and lime into a glass bottle), sparkling water or mineral water, herbal or green teas, Butter Coffee/Tea, bone broth, organic coconut milk (1 can mixed with 3-4 cans of water), “Natural Calm” magnesium supplement (~325 mg magnesium per 2 tsp; can help with sleep)

Stay away from sugared beverages! The sugar in these beverages quickly increase your blood sugar in your body, turn to fat and increase your risk for diseases (like Type 2 Diabetes) and inflammation!

What should I NOT eat?

These foods create inflammation in the body which can lead to weight gain and a host of different medical conditions. All of these ingredients are often found in fast food items, junk food (cookies, chips, cakes) and homemade dessert items.

  • Hydrogenated oils of any kind (cool whip, regular peanut butter, baked goods, etc.)
  • Interesterified fats (similar to hydrogenation)
  • Margarine
  • Monoglycerides, dyglycerides
  • Partially hydrogenated oils of any kind
  • Refined vegetable oils (canola, sunflower, soybean, refined palm oil, cottonseed, corn oil, etc.)
  • Shortening
  • Store-bought baked goods
  • Trans fats

*Hydrogenated/partially hydrogenated oils = trans fat!

References:

Hyman, M. (2016). Eat fat, get thin: why the fat we eat is the key to sustained weight loss and vibrant health. New York: Little, Brown and Company.

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