Food. I love food.
I love looking at it, preparing it, reading about it and of course eating it. So, naturally I get to write the section in our newsletter on food.
For many of you food is annoying.
It is that thing that interrupts the productivity of your workday, the thing that creates dishes and grocery shopping trips. For others, food is more than just an annoyance; it is the enemy, the silent sabotage of the figure you can’t seem to unveil, or for some, the one thing in your life you can’t quite get control over. Or maybe food sometimes makes you feel terrible, hinting that there is something in your diet to which you are showing signs of intolerance. Whatever food is to you, the reality is this: You can’t live with out it and will have to deal with it at least three times a day. Thus, having a strategy surrounding your meals and what you eat is always smart. Here are some of the best tips I have heard and use in my own life:
1. Create Weekly Meal Plans.
Take inventory of what you have and create a menu that incorporates those ingredients. This minimizes wasting food due to expiration. Write down your menu for the week and display it somewhere you will see it such as the refrigerator. I use a dry erase board hanging in my pantry! While writing your menu, fill out your shopping list for any remaining ingredients you will need.
2. Expect Snacks. You know you will want them.
Good snacks keep your metabolism running; they take you to the next meal and they prevent you from overeating, but if done wrong they can sabotage your weight management efforts. Plan that one snack per day is a protein snack, involving ingredients such as nuts or hummus, protein bars or shakes. Plan your second snack to be a piece of fruit, and give yourself variety throughout the week incorporating seasonal fruits into the mix.
3. Be Diligent to Provide Your Body with Healthy Beverages
You need about 50 liters of liquid for every 50 pounds of weight, but this doesn’t have to be restricted to water. I love preparing a huge picture of something in the morning and making it a point to drink from it through out the day. Some ideas include:
- Fruit infused water with mint or basil (cucumber is also delicious)
- Tea with raw honey, hot, or cooled to room temperature
- Kombucha tea
- Coconut water- Caleb enjoys this!
- Water with chlorophyll drops. All these choices have heath benefits, among them having a higher mineral content!
4. Make it Digestible!
We could have an entire article talking about increasing foods digestibility (which we just might, stay tuned!) but for now a few small tips.
- Include Something Raw in Every Meal. For example, a raw salad with that steak, some raw milk with your steamed fish and asparagus, raw garlic in the olive oil to dip your sourdough bread into…something raw provides an enzymatic boost and many health benefits.
- Have Some Type of Probiotic Daily be it yogurt of kefir, Kombucha tea or a supplement such as Garden of Life Primal Defense
- Whenever Possible–Marinade Your Meat—in lemon juice, yogurt/buttermilk, wine or vinegar mixture at least 7 hours before cooking. This begins to break down the proteins so that you have a meal that is not only more tender and delicious, but easier on the gut as well!
Here is a great and simple marinade recipe for chicken courtesy of Monica Corrado
- 1 cup plain whole yogurt
- 1 tsp cumin
- 1 tsp coriander
- 3-4 cloves of garlic peeled and mashed
- fresh ground pepper
- Stir all ingredients into a bowl large enough to fit 1lb of chicken. Add chicken and marinate for 7-24 hours in the refrigerator. When ready to cook, simply remove chicken from the bowl with tongs and pan sauté in butter over medium heat. Add salt and pepper to taste. I love serving this recipe over lentils.