Food Resources

Protein:

  • Egg Whites

  • Chicken

  • Chicken Sausage – Simply Nature at Aldi’s has the best numbers

  • Ground Turkey

  • Tuna

  • Canadian Bacon

  • Applegate Farms Cold Cuts

  • Castlewood Reserve Cold Cuts (Aldi’s)

  • Lean Ground Beef (Aldi’s has 96% fat-free)

  • Pink Salmon

  • Wild Caught Salmon

  • Greek Yogurt

  • Cottage Cheese

Non-Animal
Protein Sources:

  • Black Soy Beans
    (more of a carb source)

  • Textured Vegetable Protein

  • Nutritional Yeast

  • Karma Flax Milk

  • Tofu

  • Tempeh

  • Hemp Protein 

  • Edamame

  • Lupin

Carbohydrates:

  • Sprouted Whole Grains

  • Black Beans

  • Chickpeas

  • Sweet Potatoes | Purple Potatoes | Red Potatoes

  • Pumpkin

  • Eggplant

  • Brussel Sprouts

  • Air-popped Popcorn

Chocolate Sources:

  • Lilys Brand

  • Bake Believe

  • Gatsby

  • One World Cacao

  • Cacao King

  • Santa Barbara Chocolate

  • Prophecy Chocolate

High Volume/
High Fiber Food:

  • Artichokes

  • Black Soy Beans

  • Lupin

  • Pumpkin Puree

  • Jackfruit

  • Cucumbers

  • Coconut Flour

  • Flax Seed

  • Hearts of Palm

  • Zucchini

  • Spaghetti Squash

  • Berries
    (Raspberries, Blueberries, Strawberries, & Blackberries)

Fat Sources:

  • Wild Rose Ghee

  • Goddess Ghee

  • Farm True Ghee

  • Soom Tahini

  • Dastony Wild Pine Nut Butter (Vitacost)

  • Granola Butter (Oat Haus)

  • Chickpea Butter Cinnamon Churro

  • Once Again Maple Almond Butter

  • 03 Superfoods Flaxseed Butter

  • Abby’s

  • Healthy Crunch Sunflower Seed Butter

Products/Brands That I Love:

Crepini / Cauliflower Wraps (Aldi’s)

Egglife Wraps (Aldi’s)

K Bosh Foods 

La Tortilla Factory (Walmart)

Flavor God Seasonings

G Hughes Sugar Free Sauces (moderation)

Siete Brand Nacho + Blanco Sauce

NOW Foods Better Stevia (Amazon)

Laughing Cow Light Cheese

PB Fit Powdered Peanut Butter

Coco Lite Low Carb Crispy Snack

GimMe Seafood Snax

Fillo’s Beans

Santa Barbara Chocolate

Unimaginable Foods Chickpea Granola

One Degree Organics

Better Oats Organic (Walmart)

Brad’s Organic Rice Cakes

Eat G.A.N.G.S.T.E.R

Baja Jerky

Natural Heaven – Hearts of Palm

Better Than Noodles (Vitacost)

Pamcakes Pancake Mix

Mouthwatering Motivation Keto Mix

Better Than Rice (Vitacost)

Nooch It Cashew Cheese

Thorne Collagen Powder

Organic India Psyllium Husk

Zevia Soda

Further Food Collagen

Fremont Large Shrimp (Aldi’s)

Organic Edamame Spaghetti (Aldi’s)

Simple Mills Crackers

Foods Alive Flax Crackers

LMNT Electrolytes

You Again Foods

Tillamook Zero Sugar Beef Jerky

Waldenfarms Sugar Free Caramel Sauce

Flexible Dieting

Flexible dieting is emphasizing macronutrients over counting calories.

Macronutrients : Protein | Carbohydrate | Fat
Micronutrients: Vitamins + Minerals

Spending your Macronutrients:

Each day you have “x” number of Protein / Carbs / Fats to spend for your total macronutrient intake for the day.

This is much like budgeting and spending money.

If you have 150 grams of protein, 200g of carbs, and 75g of fat to spend for the day, you deduct the Protein, Carbs, and Fat from the food you choose.

For Example:
If you choose to eat 1 oz of Cheese and the food label shows
8g fat, 3 carbs, 6 protein then : 

  • You subtract 8g fat from your Fat totals

  • You subtract 3 carbs from your Carb totals

  • You subtract 6 g of protein from your protein totals.

Carbon Diet Coach – is the preferred App I use

*Standard Process Dispensary Code: UPBDBZ
*Suggested Digestive Support: Digest Forte, Lactic Acid Yeast Wafers

Having a healthy relationship with food is critical for your overall well-being.
The key things to keep in mind and evaluate when making food choices.

Food & Mood:

  1. Digestive Response: Does my food choice agree with my digestive process. How does it make me feel? Do I have bloating, gas, stomach upset ? Constipation? Sensitivites? Mindfulness consumption is paramount to a smooth internal operating system. Is my mood affected?

  2. Energy Response: How is this food affecting my energy? Do I feel energized, clear and fortified or lethargic and sluggish? Are my food choices impacting my sleep or sleeping patterns?

  3. Satiation Response: Do I feel content and full after my meal? Do I feel craving more food? How long am I starting to think about my next meal ?

  4. Palate Response: Do I actually like what I am choosing? Am I looking forward to eating it ? Does what I am eating make me happy and promote feeling good about myself and choice ?

  5. Reflective Response: How am I feeling overall with my food and exercise choices? Are they advancing me towards my health/fitness/ wellness goals or setting me back? Do I feel empowered and strong or weak and unfocused?

Aim to eat every 3 – 3.5 hours consuming balanced meals containing protein, carbs, and fat to the best of your ability.

Avoid processed foods and refined sugar as much as possible.

Carefully read food labels! 

Be wary of seasonings containing maltodextrin – this is a filler that impacts blood sugar.  Avoid this as much as you can.

Avoid anything will maltitol – this is a sugar alcohol that can cause digestive upset

Aim to eat 15-20g fiber per day.

Choosing Food

Resources:

My IG Handle is: meredith_food.fitness.flow
I like: @lilsipper | @upbeetandkaleingit | @bigmansworld
Acquiring Foods: I order from Vitacost + Amazon.