There are many nutrition strategies. On the bell curve there are several nutritional strategies that are healthy and effective. However, not all people fit into the bell curve and most lie outside the norm. When that is the case it is important to get the guidance of a registered dietician / nutritionist. There can be many reasons why a nutritional strategy that is effective for most people may not be so for all people. Some of these reasons may be hormonal, genetic, or autoimmune disease related.
The following is a strategy that for most people will work:
· Rule #1: Avoid “white” starchy carbohydrates – no bread, pasta, rice, potatoes, or grains.
· Rule #2: Eat the same few meals over and over again for breakfast. Most people are already doing this but with the wrong foods.
· Rule #3: Don’t drink calories. The exception is 1-2 glasses of dry red wine per night. Drink plenty of water!
· Rule #4: Don’t eat fruit. Basically, fructose is too much sugar. Avocados and tomatoes are the exception
· Rule #5: Take one full day off per week without rules
What foods should I eat???
· Proteins: pasture raised eggs, beef, poultry, pork, fish, shellfish
· Legumes: beans, peas, and lentils
· Vegetables: spinach, kale, broccoli, cauliflower, asparagus, brussel sprouts, green beans, sauerkraut, and kimchi
· Fats: olive oil, butter, nuts, almonds, pecans, walnuts, ghee,
· Spices and Herbs
Breakfast Example:
· Pasture-raised, semi hard-boiled eggs. Bring water to a boil. Add eggs gently. Cook for 8 minutes. Place in bowl of ice water. Peel when ready to use. You can make enough for all week at one time.
· Fill a bowl with leafy green of choice. For example, arugula or spinach.
· Half of an avocado
· Slice two eggs and half an avocado over the bed of greens
· Drizzle with olive oil and a squeeze of lemon juice
· Salt and Pepper to taste
Lunch Example:
· Rinse a can of cannellini beans
· Place in bowl or Tupperware
· Add a protein like drained albacore tuna fish, or diced, boiled or roasted chicken breast
· Chop a large handful of flat leaf parsley
· Dice a red onion
· Mix with olive oil, sea salt, and black pepper to taste
Dinner Example:
· Grilled, baked, or roasted protein i.e. beef, poultry, pork, fish, shellfish
· Broccolini steamed for four minutes – then remove from heat and dry in a paper towel – thinly slice fresh garlic, in a pan add olive oil to a pan and on low heat add the garlic, chili pepper if you like some heat, and the broccolini – stir fry with salt and pepper
· Salad of radicchio and walnuts – toast walnuts in a pan until – chop radicchio – mix walnuts and radicchio together – dress in this order – sea salt, black pepper, olive oil, white balsamic vinegar
When you need a snack turn to, try nuts, nut butters, and hummus. Enjoy with carrots, celery, or sweet peppers.
Use the examples as a template.If you follow this program religiously for 12 weeks you will most likely lose any weight you need to lose.If you don’t you could try another strategy, but if it does not work then it is time to see a registered dietician or nutritionist.There are always answers.None of the answers work without one’s personal discipline.However, all people are disciplined in some area, so it is just a matter of applying in the right direction.You can do it!!!