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:
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?
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?
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 ?
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 ?
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.