GOOD FOR YOUR HEALTH

THE MEALPLAN

By following my guidelines for proper eating and exceptional health you can expect to experience an increase in energy, an increase in lean muscle tissue, a gradual loss of body fat, improved mental clarity and decreased carbohydrate cravings.

 

The guidelines are based on the Zone and the Paleo Diet. The Zone was developed by Dr. Barry Sears and is used to balance blood sugar and insulin levels while facilitating weight loss. The Paleo diet is bacically our original hunter/gatherer diet before industrialisation and manufactured food. It has been used successfully for weight loss, lowering insulin leves, and managing many disease symptoms. You can read more here about it.

 

It is balanced in that it contains protien, unrefined carbs and healthy fat. Their are no food groups missing although as you will see there are many foods missing(fake foods). Your guidelines for healthy eating offer a lot of food choices and is rich in vitamins, minerals and fiber.

 

Freebies or foods that can be used freely are raw apple cider vinegar, fresh squeezed lemon or lime juice, garlic, spices, herbs and gound kelp or dulse is encouraged so long as though their is no known allergy to iodine. Use these foods to enhance the flavor and nutritional value of your meals.

 

For following your meal plan, sticking to the guidelines and having dicipline you should reward yourself with two cheat meals per week at any time of what ever it is that you have been craving, use this meal wisely. This will prevent binging and help you to stay on track during tough times. You can make up very tasty snacks that can do a good job of satisfying cravings without having to use your cheat meal. A sweet and delicious shake made of 1/3 of a ripe banana, 1 cup strawberries, 1 cup of plain whole yogurt(not typically paleo), and 1 tsp of flax, fish or olive oil should do the trick. Blend and enjoy as a shake or just mix in a bowl.

 

Use raw nuts and seeds (unroasted, unsalted), and add your fats to the meal at the end, after cooking when ever possible. An overly cooked or heated fat becomes unstable and more like a trans fat.

 

A good whole food multi vitamin/mineral may be taken to ensure that there are no deficiencies that could prevent optimum health. Eating the proper amount of nutrient dense foods and sprinkling ground kelp and dulse on your meals will help.

 

Do your best to drink half your body weight in ounces of water daily to ensure proper hydration and flush out waste.

 

You will find that there is a large amount of vegetables at your meals, do your best to eat as much of them as possible but be sure to eat all of your protein and fat as the latter two are what help to keep your insulin down.

 

GOOD LUCK, KEEP IT SIMPLE, TRAIN SMART, HAVE FUN

By Lee Crompton - CPT, RHN