First, let me start off by apologizing for being absent the last few weeks. Since I got certified by the Institute of Functional Medicine, I’ve been so busy, so suddenly that I haven’t had time to write a newsletter.
That said, we are looking to hire a certified health coach or licensed nutritionist, so if you know anyone who is looking, send them our way.
What should I eat?
Are you always wondering what to eat that will be healthy, satisfying, and leave you feeling energized? To get the correct balance of proteins, carbs, nutrients, fiber, and healthy fats, start with your plate.
A Healthy Plate:
-½ Non-starchy organic vegetables
-¼ Protein – organic, grass-fed, free-range
-¼ Healthy carb
– Add 1 tablespoon of healthy fat
Non-starchy organic vegetables should be the main feature of your plate, covering about half. Think spinach, zucchini, bell peppers, mushrooms, carrots, kale, onions, romaine lettuce, etc.
Organic protein, grass-fed, free-range (if meat) should cover about ¼ of your plate. Think chicken breast, lentils, scrambled eggs, nuts and seeds,, or salmon (wild caught).
Healthy organic carbs cover the other ¼ of your plate. Sweet potatoes, summer squash, black rice, or quinoa are great choices.
Healthy fat is the last addition. This can be avocado ¼ – ½, or 1 tablespoon of avocado oil, olive oil, or coconut oil.
The key besides balancing your plate is variety. Eat the rainbow!
During the week, get as many different colors of produce and carbs as you can: red bell peppers, yellow squash, orange carrots, purple squash, blueberries, white onions, salad greens…. You get the picture!
Let’s review with an example meal plan for the day:
Breakfast: scrambled eggs (cooked with avocado oil) with spinach, mushrooms, red bell pepper, and avocado with sweet potato toast (baked sliced sweet potato)
Snack: 1 sliced apple with almond butter
Lunch: Salad with romaine, jicama, radishes, cherry tomatoes, feta cheese (if you’re eating dairy), pepitas, almonds, chicken breast, and homemade salad dressing (olive oil, lemon, mustard, salt, and pepper)
Snack: celery, carrots, and hummus
Dinner: salmon with roasted purple potatoes and veggies tossed in olive oil