First, lets look at what kinds of foods our bodies need:
Fat; I know, fat has earned itself an awful reputation. However, our bodies need healthy fats found in nuts, oils, fish and lean meats. "Fats are an absolutely vital component of any healthy diet as they aid in the absorption of fat-soluble vitamins and minerals, as well as feed the brain, heart, liver, lungs, bones, cells and nervous system the nutrients they need to function properly." -(The Myth of the 'low fat' diet, and why consuming healthy fats is vital to your health)
Many low-fat food items contain high levels of processed salt and refined carbohydrates which are added to low-fat foods to make up for the loss in taste and flavor that results from the artificial removal of fats. Both of these additives, which are devoid of their nutritional counterparts due to over-processing, are linked to numerous health problems, including obesity and heart disease.
"Low fat diets are usually high in carbohydrates, often from rapidly-digested foods such as white flour, white rice, potatoes, sugary drinks, and refined snacks. Eating lots of these 'fast carbs' can cause quick, sharp spikes in blood sugar and insulin levels, and over time can increase the risk of diabetes and heart disease," wrote the HSPH presenters in their presentation summary. "High carbohydrate, low fat diets also have a negative effect on the fats and cholesterol in our blood: They raise the 'bad' blood fats (triglycerides) and they lower the 'good' blood cholesterol (HDL), both of which can increase the risk of heart disease."
For most people, this sort of news is hard to swallow, but we should be consuming around 20% of our micronutrinets in healthy fats, including some saturated fats. Contrary to popular belief, saturated fats like the kind found in coconut and palm oils, for instance, or in grass-fed meats, milk, eggs, butter, and cheese, are crucial for maintaining healthy cells, healthy organs, and a healthy body. (http://www.lewrockwell.com/miller/miller33.1.html).
Carbohydrates; Carbs fuel the body for physical activity and proper organ function. Choose good carbs, not no carbs! Stay away from refined carbs like white breads, white flour, white rice, and patries which are instantly turned to sugar in the body and if not used right away will turn into fat. Choose whole grain carbs, the less processed the better. Ezekial bread, quinoa, and sweet potatoes are favorites in this house! Vegetables, fruits and beans—since they promote good health by delivering vitamins, minerals, fiber and a host of important phytonutrients.
People often forget that vegetables are carbs. Veggeis are carbs that get digested easily and are more readily accessible to the body for energy use. Because they are not processed, veggie carbs are easier on the body, promoting quicker absorption and more complete vitamins in a more perfect delivery system. Plus, you can eat a truck load of brussel sprouts and have a hard time reaching the amount of carbs in a serving of potato chips!
One should try to eat as much veggies as they can stand, and keep their non-veggie carb consumption to 40% of their micronutrients.
Protein; ask anyone, I am a big fan of protein! The best protein on can get is from veggies, legumes, and game meat. Kale is an excellent example of a great veggie protein. One cup of kale contains 36 calories, 5 grams of fiber, 2g of protein, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. (Self Nutrition Data)
Hemp is also one of my favorite sources of protein. GreatHealth.org says
that 1/4 cup of hemp hearts has about 15g protein, 2.5g dietary fiber,
4.5g carbohydrates and 15g fat, 2g of which is saturated. The seeds
contain no cholesterol, are sugar-free and are suitable for people with
allergies or sensitivities to nuts, gluten or lactose. One-quarter
cup of hemp hearts has about 240 calories. While that number is high
for a food that is traditionally used as a garnish or accompaniment,
hemp hearts are full of calorie-rich essential nutrients, such as amino
acids, omega-3 fatty acids and omega-6 fatty acids. Plus, if your micronutrients are in place, the amount of calories you consume doesn't matter one bit! (I will talk about that next week).
Lean meats and game meats. You want to try to stick to as much of an organic meat source as possible. Stick to the wild, not farm raised meats. Tilapia is an excellent fish that can be added to just about any meal and if wild has lower levels of mercury allowing it to be eaten more regularly. My husband's goal this year is to get out and shoot an elk and some deer. Currently we eat a lot of chicken breast and ground turkey. Having access to game meat will allow us to consume a much higher quality of meat that hasn't been fed the bad carbs that we as people try to stay away from. How can you get better nutrition than eating what God has put on the earth? Totally unprocessed, made specifically for animals to graze on! (The Paleo diet is another topic we will discus, so hold on, we will get there...)
Protein should be equal to the amount of carbs one consumes (not including veggie carbs), at about 40% of your micronutrients.
Dairy.... stay away from dairy! (that is my non-professional opinion). Humans are the only "animal" that drinks milk beyond infancy, and we are for sure the only ones who drink milk from other animals. Imagine a calf drinking from a goat... awkward! I am of the firm belief that most people are mildly to severely allergic to dairy. Whether it be a slight upset stomach, gas, skin problems, or full on anaphylactic shock, humans were not supposed to consume dairy. Don't get me wrong, I love me some plain Greek yogurt, and cheese! But my allergic reaction is in the form of keritosis pilaris; bumps on my arms and cheeks that look like small pimples. (ewwww!)
Now that we know what we should and shouldn't eat... when do we eat? Our bodies are pretty stinkin' smart. When we go without food or just snack throughout the day on little things filled with empty calories, and then eat a "sensible" dinner, our bodies get really confused and think we are starving. So they do what any good hoarder does; stores up for winter... in the form of fat. I like to think of the body as an employee. When that employee isn't sure when he is going to get paid again, he stores that pay check and is very conservative in how he spends it. If that same employee is salaried, and get a regular pay check, he is going to feel secure enough in his future to spend his finances liberally, not concerned about a rainy day because he knows he is safe. In other words our bodies will shed fat when it knows it doesn't have to store it for survival. Trust your metabolism! Give it a job to do! Get it off welfare, and give it security by employing it to do what it was made to do. I promise it won't disappoint!
"Ok, so what should my meal plan look like?" I am so glad you asked!
Breakfast: (within an hour of waking) 8:00am
2oz of lean meat (I like ground turkey)
1 whole egg (cooked with the turkey)
1 dollop of hummus
sprinkle of sea salt
1/2 of a tomato
Snack: (2-3 hours later) 10:00am
Green smoothie (blend until smooth)
-1 handful of Kale
-1/2 cucumber
-1 green apple, cored
-a thumbnail of fresh ginger root
-1/4 cup fresh parsley
-1/2 lime (pealed)
-1 1/2 Tbs Hemp Heart
-1/4 cup water or 5 ice cubes
one serving of almonds
Lunch: 12:00pm
Wrap
4oz of lean meat (chicken breast, ground turkey, venison, fish)
1 whole wheat or spinach wrap
spinach
mushrooms
tomato
a good size salad
Snack: 3:00
1 medium sweet potato with sea salt and olive oil (no butter or bacon!)
brussles sprouts, asparagus or broccoli pan seared in olive oil
Dinner: 6:00
4oz of lean meat
1/2 cup or one serving of whole grains (noodles, quinoa, tortilla, polenta)
lots of veggies
Snack: 9:00
Almond butter and celery
I am a big fan of gluten free recipes and try to incorporate them in my weekly meal plans, because I do think that too many whole wheat carbs can cause some intestinal difficulties in most people. Plus gluten free foods are less filling and are usually made with higher protein flour replacements like almond meal, and brown rice.
Now that you know how to fuel your body, I challenge you to try it. Just for a month. Try it, see how you feel and get back to me. I do realize that living like this, eating only these things for the rest of your life could seem a little daunting. However, if you can choose 3 meals a week to "cheat" on, you will be able to stick to this plan much easier. We have our pizza and movie night every Friday... that is cheat meal #1. I usually go to Ikea with a girlfriend on Tuesdays (kids eat free Tuesdays... no brainer), cheat meal #2. And there is always some awesome birthday party or holiday celebration on the weekends.... cheat meal #3. If you have a "cheat" to look forward to, you are more likely to stick to the daily plan because, let's face it.... chocolate, wine and pizza are awesome, and being healthy is just too easy!
Good luck all, and I look forward to hearing from you and chatting with you about calories and micronutritents next week! Happy Eating!
