If you are just getting started, this nutrition plan is a good start. It will help you make healthier choices as you are learning to incorporate new habits. There is always more to learn and apply, but this is a great start!
Nutrition plan
As soon as you wake up – 1 to 4 large glasses of water and juice from half a fresh lemon (the concentrate is no good) and a large pinch of sea salt
10 to 30 min later – Herb Cocktail ( Avena) in Orange Juice (not from concentrate or fresh squeezed is best)
10 to 30 min later –Green Smoothie
Basic recipe:
Leafy green (Spinach is a good start)
1 to 3 kinds of fruit
Water to desired consistency
Make two 8 to 12 oz servings, 1 for breakfast, and one for mid-morning snack
Try for fresh, local, and organic whenever possible.
Be creative, and try different combinations of fruit and veggies
Look online for great recipe ideas
You can use dates, agave nectar, Stevia, or a very ripe banana if you like it sweeter
Lunch (one of the following or something similar)
Large salad
Load it up with lot’s of vegetable and dried fruits and nuts to make it satisfying
Non-creamy dressing
Oil and vinegar, or oriental, or Italian and ask for it on the side, don’t use it all
Quality Foods in Qualicum has an awesome salad bar!
Afternoon snack (one of the following or something similar)
Piece of fruit or small salad and some nuts
Half a raw bar
Quarter avocado with lot’s of sea salt
Dinner
Large salad
White meat chicken or fish or lean red meat (roughly the size of the palm your hand)
Steamed veggies, or baked potatoes, yams, or squash. Try seasoning with just sea salt & herbs to avoid the butter.
Tips for dining out
Try for fresh or steamed vegetables, and broiled or grilled, un-battered meat
There are getting to be more tasty salads on most menus, add chicken, shrimp, or fish to make it a meal
Green tea to drink instead of coffee, or herbal tea with honey instead of pop
Get a broth based soup or starter salad for an appy
Share one desert
It’s a progress, not perfection! Give yourself a pat on the back when you make a healthy choice!
Other Stuff
Sandwiches or wraps are ok, and way better than burgers!
- use sprouted grain bread or wraps, or ask for gluten free options when dining out
- avocado and mushrooms are satisfying and a great alternative to meat
- easy on the cheese and condiments
- lot’s of veggies, and sprouts are AWESOME!
