Eating by the Clock - Menu Planning

Your first meal should be within ONE hour of waking up.
Usually, I tend to think of my first and last meals (since dinner is usually a planned meal) and divide the hours up as evenly as possible between those 2 meals. You want to get your metabolism going first thing in the morning and by eating every 4 hours, you keep your blood glucose levels balanced. Avoiding the spikes in glucose will help control binging and cravings because you will always feel satisfied.

ALWAYS eat.......

Protein builds and repairs muscle.
Protein produces hormones.
Protein supports the immune system.
Protein replaces red blood cells.
Protein provides energy only when other sources are no longer available (starvation, malnutrition).
Extra protein does not build muscle bulk…exercise does

Fruits and vegetables contain many of the minerals you need, including calcium and iron that are found in dark green leafy vegetables. Calcium is used throughout your body, and is especially important for strong bones and teeth. Plus you need iron to help your red blood cells transport oxygen throughout your body.

Fruits and vegetables are also good sources of magnesium and potassium, which help keep your muscles working (including that really important muscle -- your heart) and help regulate your blood pressure.

The polyphenols found in fruits and vegetables trigger antioxidant activity that protects the cells in your body and some, such as quercetin (red apples and watermelon) and resveratrol (grapes) are anti-inflammatory in nature. Some of the phytonutrients appear to protect you against cancer, such as falcarinol, which is found in carrots and indole-3 carbonyl, which is in broccoli.

Fruits and vegetables also supply dietary fiber, which is often deficient in a typical western diet. You need high fiber foods to keep your digestive system working normally and to help regulate cholesterol and blood sugar levels. Eating high fiber foods also helps keep you feeling full, which is good for losing or maintaining your weight.

Eating foods high in fiber has been found to reduce symptoms of chronic constipation, diverticular disease and some types of 'irritable bowel'. Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.

Some tips for increasing fiber in your diet:

Serve bean, pea, or lentil main dishes instead of meat, chicken, or fish, one or more times each week.
Serve whole grain bread with dinner when it fits into the meal. (Go easy on the butter or margarine!)
Eat a whole orange instead of orange juice for breakfast sometimes.
Have fresh fruit for dessert instead of a sweet dessert.
Grate fresh carrot into cole slaw and other salads.
Add sliced banana, peach, or other fruit to your cereal.
Keep prepared carrot and celery sticks, cucumber rounds, and other fresh vegetables at work for a quick, high fiber (and low fat) snack.
Keep whole wheat crackers at work for an easy, high fiber snack.

Get Good Fats in Your Diet. Not all the fats that you eat are "bad". Among them are the omega-3 fatty acids, found in foods including walnuts, some fruits and vegetables, and coldwater fish such as salmon, anchovies, sardines and anchovies. Some fats are actually very good for you and should be consumed to promote good health. Good fats have many benefits but the biggest is the reduction in cardiovascular disease. Try to get a few of the good fats listed here:

Olive oil: Olive oil contains phenol, which keeps your arteries elastic. This helps prevent heart attacks by allowing your arteries to handle changes in your blood flow.
Salmon and cold water fish: Salmon, anchovies, sardines and cod are chock full of omega 3 fatty acids. Omega 3 fatty acids are good fats to lower inflammation in the body.
Flax seeds: Flax seeds are also high in omega 3 fatty acids. These tiny seeds are a great provider of fiber in your diet also. Try flax seeds on your salad.
Avocado: Avocado’s are high in monounsaturated fats, which are good fats. Remember saturated fats are bad for you (saturated sucks). Avocados have been known to lower cholesterol levels. Try avocado on your salad. Top your tacos or burritos. Make a great guacamole!
Fish oil pills: Want an easy way to get good fats into your diet try fish oil pills. Fish oil pills are filled with the omega 3 fatty acids and provide all the benefits.

AVOID SUGAR
Sugar addiction is the single biggest cause of diet failure in the USA. The hardest part is staying off of sugar for the 12-18 months it can take for your body to finally recognize sugar as something it doesn't want.

Sugar decreases the function of your immune system almost immediately, and as you likely know, a strong immune system is key to fighting off viruses and other illness. Be aware that sugar is present in foods you may not suspect, like ketchup, milk and fruit juice.

DRINK PLENTY OF WATER. One of the main causes of constipation is a lack of hydration. You should drink 6 to 8 glasses of purified water each day to promote a healthy bowel. Adding lots of water is always good in the diet.

The human body is a water machine, designed to run primarily on water and minerals. By weight our body is about 72% water, another 8% is a combination of chemical compounds and the remaining 20% is bone and solid tissue. Our brain is over 80% water and controls each and every process that happens inside of our body.From the most basic standpoint it is a common sense equation, if we are made up of 72% plain water, then naturally the quality of the water we consume will have a very dramatic impact on our overall state of health. Every healing and life giving process that happens in our body happens through Water!

Following this meal pattern:
ALWAYS eat a protein, vegetable, fruit, fiber and fat.
Here are some of my recent meal plates....

Protein: Grilled Chicken Thigh
Vegetable: Sauteed Green Beans & Garlic
Fruit: Pineapple
Fiber: Couscous, lentils, quinoa
Fat: Olive oil (sauteed beans)

Protein: Egg
Vegetable: Cabbage, carrots
Fruit: Pineapple
Fiber: Pinto Beans
Fat: Turkey

Protein: Pinto Beans
Vegetable: Cabbage, carrots
Fruit: Pineapple, Strawberries
Fiber: Pinto Beans
Fat: Sunflower Seeds

Protein: Turkey
Vegetable:Mixed Greens, carrots
Fruit: Raspberries
Fiber: Pinto Beans
Fat: Coconut Milk Yogurt

Protein: Turkey Sausage
Vegetable:Green beans
Fruit: Grapefruit
Fiber: Quinoa, lentils, kasha
Fat: Turkey Sausage

Good health begins with taking responsibility for our own bodies.
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