Meals

We need a combination of clean lean protein, healthy fat (also for dopamine), slow-release high-fiber low-glycemic carbs which will keep our blood sugar steady so that we don’t have a roller-coaster with a blood sugar crash where we won’t be able to think straight with an optional headache.  There is an enormous tie in with how your feel, how you are able to think, clarity, and what you put in your mouth.   You must get your metabolism in shape.

When to eat:

  • Eat within 1 hour of waking up in the morning, eat every 4 to 6 hours (ie a coffee and muffin will not do for breakfast)
  • Stop eating 2-3 hours before bed – you should have stopped digestion before sleeping to ensure your body can start its’ overnight programs 
  • We should not eat every 2 to 3 hours as this raises blood sugar, raising insulin.  The message to the body is “store fat, don’t burn it, we are burning the snack for fuel”. 
Category Servings Foods
Lean Protein Servings sizes vary for each individual and if you eat 2 or 3 meals a day.  With 3 meals a day a small woman would eat 125g to 170g per meal, a more athletic woman 170g to 250g.  A man 170g upto 280g for a larger or very athletic man.  (If you are recovering from a surgery or healing a wound you should lean towards the higher end). Organic / grass fed / wild, ie wild salmon or halibut, grass fed beef, organic chicken and turkey. Shellfish, eggs, feta/goat cheese (unless lactose intolerant), game.  Whey,pea, hemp or rice protein.  (lean red means only 2-3 times a week)
Healthy Fats (essential for body function) 1 serving = 1 tbsp olive oil; 1/4 small avocado; 125g cold water fish; 10 nuts; 1 tbsp nut better; 5 olives.                                        With 3 meals a day you should consume 1-3 servings each meal Raw nuts & seeds, flaxseed oil, cod liver oil, coconut milk or oil, macadamia nuts, organic butter
Non-Startchy Vegetables (which are detoxifying /diuretic) 1 serving = 1/2 cup cooked or 1 cup raw                                                      With 3 meals a day you should consume 2 or more servings Asparagus, bean sprouts, bell peppers, broccoli, cabbage, cucumber, red onions, Brussels sprouts, eggplant, mushrooms, spinach, squash, celery, garlic, onions, fennel, chicory, bamboo shoots, kale, jalapeno peppers, lettuce, parsley etc
High Fiber Starchy Carbs and Low Glycemic Index Fruit 1 serving = 1/2 cup cooked beans, grains or 1 slice of bread, 1 piece of fruit                                                                              1 serving per meal over 3 meals Lentils, black bean, sweet potato, butternut / winter squash, chick peas, ginger root, turnip, carrots, beets, kidney beans, mung beans, pumpkin, split peas, sweet potato, tomatos.  Limit or eliminate glutin which is barley, bulgar (tabouli), semolina, whole grains, whole grain breads / cooked cereals / tortillas
Low GI Fruit   Berries (blackberries, blueberries, elderberries, gooseberries, raspberries etc)
Moderate GI Fruit   Cherries, pear, fresh apricots, pomegranates, melons, orange, peaches, plum, grapefruit, apples, avocadoes, kiwi fruit, lemons, limes, necarines, tangerines, passion fruit, plums
High GI Fruit - eat sparingly or after a workout   Banana, pineapple, grapes, watermelon, mango, papaya

 

  • Protein and fiber help slow down stomach emptying to keep you fuller longer because the hormone produced by the stomach to trigger appetite hormones ghrelin is suppressed. The healthy fats trigger the release of a little neural peptide in small intestine cholecystokinin (CCK) to tell your brain that you are full.  It all works together to keep you fuller longer, you will get a nice slow release of energy. You need some carbs to keep the energy going to your brain.  Non starchy vegetables should be added to every meal so if you can add those into breakfast that would be great. High fiber carb, healthy fats, high quality protein and veggies (if you can get them in, you will have your metabolism turned on and steady supply of energy going out all morning for a good 4-6 hours.
  • “Eat like a king for breakfast, a queen for lunch and a pauper for diner”.  “Breakfast is the most important meal of the day”….….. sound familiar?  You can never skip breakfast, people who skip breakfast struggle to keep their weight off.  Research shows over and over again that people who eat bigger breakfast (1/3 upto ½ of total calories) will lose weight and keep it off. 
  • It is important to look at where the calories come from.   Calories need to be substantial and high quality, clean lean protein (you can have turkey slices for breakfast if you don’t wish a shake).  High fiber can be anything from an oat cake or an apple or some berries or a whole grain wrap.  

Additional:

  • When insulin and glucagon are balanced, your blood sugar is level. You will have a nice slow energy release to your body and you should easily pass the 4 hour mark without a pang of hunger.  If you do need to eat every 2 to 3 hours, you did not hit a hormonal winner.  
  • Don’t eat breakfast foods for breakfast.  Breakfast sets the metabolic tone for the day.  Nothing in what we traditionally are sold for breakfast is going to set a good tone: cereal and milk or a muffin or toast and jam and juice, pain au chocolat, croissant.
  • Try swapping a meal for a shake which can be either of your meals.  People who replace a meal a day with a shake tend to keep their weight off long term. You can add anything into your shake that really supports excellent health eg extra fiber, flaxseed meal, healthy fats like coconut milk, nut butter, customize your nutrition by looking at your biochemistry – food is information.  I’m not referring to an adult smoothy shake with yogurt and high glycemic fruit (bananas, pineapples) which is a lot of calories and sugar which tells your body to store fat not burn it.  You are looking for the opposite so you need to use food as information as you want your body to burn fat, build muscle, keeping your energy levels stable all day long.  You need to get a professional shake with healthy protein sources which are whey protein or pea, rice, hemp proteins – add in berries, fiber and healthy fats. 
  • Food intolerance: a lot of people are sensitive to eggs, dairy and gluten and don’t realize it.  As much as 70% of people are sensitive to either or all mainly because they are eating them every day.
  • We are not only what we eat but we are what we ate ate.  So if you eat meat from an animal who was locked in a barn, fed GMO corn and lived in stressful environment you are eating the cortisol, adrenaline and meat with less nutrients and loads of antibiotics.  If you eat farmed fish you are again probably eating the cortisol, fungicides and antibiotics of the farmed fish.  I believe people who wish to eat meat should able to have access to meat from animals humanly cared for with proper food and slaughtered without incurring any stress.