Many ask me 'what do you eat'? It would seem that you don't eat anything. But the truth is I eat alot and love my food as it loves me. I've outlined what I have found to be successful for me below and hope that it can help you create your own plan that works for you.
Here is my daily recipe:
- Lots of Distilled Water with Concentrace Trace Minerals
- Lots of Raw Organic Fruits, Veggies, Herbs and Spices
- Sometimes Flash heated Organic Fruits, Veggies, Herbs and Spices
- Sometimes Dried Organic Fruits, Veggies, Herbs and Spices
- Sometimes Organic Nuts and Seeds
- Once and a awhile Sprouted Grains
- Sometimes Fish, Range Free Turkey, Eggs
- Minimal Grains, Beans and Potatoes
- Refined Sugar
- Processed Foods
- GMO
- Dairy
- Gluten (pasta, rice, wheat, grain)
- Probiotics - Natren "Healthy Trinity" at least a 30 day supply
- "Wellness Formula" by Source Naturals.
MEALS I TYPICALLY MAKE:
Breakfast:
- Squeezed lemon in distilled water with minerals
- Grapefruit
- 1/2 avocado
- 1 poached or hardboiled egg
- Juiced Shake -
- Jarrow Protein Unflavored
- 1/2 grapefruit
- Mix of Spinnach / Carrot / Ginger / Celery / Brocoli / Radish / Turnip / Parsley (made with juicer)
- 3 drops of Vanilla liquid Stevia
- Organic vanilla extract 1/4 tsp
- 1 tablespoon of cinnamon
- 1 egg raw
- Juice -
- Spinach
- Apple
- Ginger
- Celery
or
- Protein Shake
- Jarrow Whey Protein Unflavored
- 1 egg raw
- Chia seeds - 1 tablespoon
- 3 drops of Vanilla liquid Stevia or dark chocolate liquid stevia
- Organic vanilla extract 1/4 tsp or 1 tsp of organic Cocoa powder
- 1 tablespoon of cinnaomon or mint leaves
- Sampler of fruit
- 1/2 banana
- 1 grapefruit
- Handful of almonds
- 1/2 avocado
- Foe Granola Cereal Breakfast
- 1/2 banana
- 3 strawberries
- 10 blueberries
- 2 tablespoons of Chia seed
- 1/4 cup of almonds chopped or ground
- 2 teaspoons of pumpkin seeds
- 1 cup of coconut milk
There are many variations that can be derived from the above suggestions. Get creative and have fun with your breakfast and remember to focus on the 80/20 rule.
LUNCH:
We generally go all raw organic for lunch.
- Salad - Make your own with the following: (TIP: Add lots of veggies and fruits it makes the salad more interesting)
- Green leafy lettuce - spinach / spring mix / kale
- Dandelion
- Cabbage
- Brocoli
- Chopped hard boiled eggs
- Carrot
- Sprouts
- Blueberries
- Pear
- Green Apple
- Kiwi
- Mango
- Almonds - chopped
- Walnuts - chopped
- Pumpkin seeds
- Raisins
- Celery
- Cucumber
- Tomato
- Baby Bella mushrooms
- Bell peppers
- Hot peppers
- Banana peppers
- Dressings
- Gluten Free / Dairy Free are the best - or - Make your own
- Balsamic
- Vinegar
- Olive Oil - Virgin cold Compressed - Organic
- Braggs Amino Acids - Organic Soy
- Veggenaise instead of mayonnaise
- Cabbage Wraps (any sandwich you might create you could use Cabbage wraps as a substitute for bread)
- Taco wraps
- Asian wraps
- Salad wraps
SNACKS:
If you find your self getting hungry I always recommend grazing on healthy foods and if it's among the following items you can have them in small doses whenever you feel the need. These are general foods that are really easy to bring with you anywhere and are definitely the easiest to pack for trips:
- Hard boiled eggs
- Celery with almond butter
- Almonds, Pumpkins Seeds and Raisins (Trail Mix)
- Chia seeds and a can or pre-poured into a travel
bottle of 'Thai organic Coconut milk' - (CHIA seeds are great fiber and
if you let them sit in coconut milk for even 30 min they start to
absorb the milk and turn into the consistency of tapioca. Add 3 drops
of vanilla liquid stevia and a dash of vanilla extract and you have a
great treat) Season to taste
- Fruit (apples / grapes / bananas / berries / grapefruit / dates)
- Kale Chips (premade)
- Hummus
- Veggies (carrots, broccoli / cucumber)
KALE CHIP RECIPE:
Start the oven at 350, place already rinsed and dried Kale on a cookie sheet sprinkle:
- Garlic Powder
- Nutritional Yeast
- Sea Salt
- Drizzle with Organic Olive Oil
- Flip and Stir until all of the leaves look like they are covered add more Nutritional yeast and Garlic to taste
CURBING APPETITE SNACK - COCONUT BALLS
In a mixing bowl combine the following:
- 2 cups of shredded coconut / macaroon
- Add 1 tsp of RAW HONEY the kind from a honey comb (this is a sweetener loaded with 'green' nutrients)
- 2 tablespoons of organic coconut oil - made add more if needed
- Stir and mix until it is the consistency of cookie dough
- Place in the freezer for an hour
- Check your mix with a spoon. Can you create gumball size balls? If yes, then make as many little coconut balls as your mix will allow, place them in a freezer friendly container and keep them in the freezer.
- Whenever you get a sweet tooth or are craving a little something go grab a coconut ball.
- Experiment with flavors... add Vanilla Liquid Stevia or Dark Chocolate Liquid Stevia
DINNER:
Dinner for us can be a mixture of the same from lunch or it can be any of the following:
BOWL FOODS: (EAT THIS THE MOST)
- Stir Fry Veggies (cook with Coconut oil) (For
Variety of Flavors after finished cooking when heat turned to low or
off: add Olive Oil cold compressed - Virgin / Braggs Amino Acids - Soy / Gluten Free - Dairy Free Sauces)
- Green Beans
- Carrots
- Sprouts
- Egg whites
- Mushrooms
- Brocoli
- Celery
- Raisins
- Egg plant
- Jicama
- Zucchini
- Peppers
- Stir Fry Veggies with a Meat: (All of the above plus)
- Fish - Wild Caught any kind
- Turkey or Turkey Sausage
- Chicken (Free Range / No Medications / Organic)
- Eggs with Veggies - Like an omelet but mixed together
- Goat Cheese & Blueberries are great to add as well
- Tacos -
- Cabbage leaf for shell or organic corn shells
- Lots of Veggies
- Turkey meat
- Avocado
- Black beans
- Salsa
- Beanitos for a fun chip (available at Whole Foods)
- Meat w/ Veggie Plate (choose a meat and a veggie)
- Turkey
- Fish (wild caught)
- Chicken (free range)
- Artichokes
- Asparagus
- Breakfast for Dinner:
- Sweet potato with onions sauteed in skillet
- Eggs
- Turkey bacon or sausage
Cheat night:
- Option 1
- Fish
- Sweet potato fries
- Option 2
- Gluten Free Pasta
- Spaghetti sauce - homemade from tomatoes, onions, garlic, rosemary, thyme, basil, bay leaf
- Turkey meat or Beyond Organics Ground Beef (free range / no meds ever)
- Option 3
- Rice Bowls - Add rice to any of your bowl foods
Cheat Desserts:
- Ezekiel Raisin Bread
- Add almond butter
- sliced Bananas
- Apple butter
- Any Icecream made from Soy / Coconut / Rice
- Coconut balls
- Fruit
- Almonds / Raisins / Pumpkin seeds
- See our recipes for Paleo Pancakes / Muffins
- Smoothie
- Chia Seed pudding
- Chia Seed pudding with fruit slices
- Fruit cobbler (apples / kiwi / pear / strawberries - cook until mixture looks like a cobbler place in a bowl add chopped almonds and walnuts)
- Dates
EATING OUT:
Eating out can be a challenge; however, if you ask the waiter to let you know what on the menu is Gluten Free and Dairy Free you'll be given the better choices of what will work with this plan
WORD OF CAUTION:
This plan is not for everyone and the first thing you should try is to implement the items that you know you'll be able to handle. Take one step at a time, you do not need to change everything completely and I have found that the best results have come from those who took their time to determine what would work for them. So for the first month try focusing on gradually introducing a plan like this into your life. As you grow comfortable with the change and you find what really makes you feel better add something new. It took me realistically 5 years to adopt the above plan, now I'll never go back.
Remember to always look at the sugar content in items as well. One of the most overlooked ingredient in our diet is sugar, not just what we see on the back of a label but what our body actually turns into sugar. (the best substitute for sugar is STEVIA, others that are on the ok but not the best list are Coconut Sugar / Raw Honey / Beets. Absolutely avoid Corn Syrup / Cane Sugar / Aspartame / Splenda / Xylitol / Agave and any other fabricated or manufactured sweetener they all come with their own reason for avoiding and should be thought of as toxin to the body.)
Yes we need good sugars but if there is any lesson I personally learned is that if I went for my cheat items too much I would most definitely feel the pain of it the next day. My biggest lesson was with pasta. I love the gluten free pasta but did not realize how this would effect my body. Now that I have made the full switch to the above diet I am feeling better than ever, I've reversed my diabetes, I don't feel my endometriosis pain anymore, my chronic fatigue is gone, no more allergies and if I get a headache it's generally because I ate something on my cheat list.
If you'd like more resources on others who have designed programs similar, research studies, etc.. please let me know.. there are many now. My best advice is to make it your own. Learn more about how nutrition can help your body stay well and work for you and focus on what makes you feel great.
Disclaimer: The entire contents of this website are based upon the opinions of I'm Holistic, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experiences of I'm Holistic. I'm Holistic encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
