My post today is going to be a little short again. I am having a gastritis flare up...I can't even begin to describe how old that makes me feel to say that. I'm not exactly sure what triggered it. Could be the tomato sauce I had in my chili earlier. It started a little on Sunday but I had coffee that morning, so really I did it to myself.
Tonight...could be a combition of everything I ate this week, while not wholly bad. It wasn't great either. Of the top 10 things to avoid if you have gastritis I ate about 7 of those things. Even though they were serving sizes!!! Even though they were healthy!!
My stomach HATES them!
Awesome...
Which brings me to my post tonight, MEAL PLAN! I dove deep into my cookbooks this weekend and wrote out a very yummy 3 week meal plan. Plenty of fruits and vegetables, and left overs! I'll be sharing these recipes over the coming weeks as I make them. Hopefully by eating paleo (minus a protein shake if I', starving and need a filler) will help get me back on track with my tummy issues.
The below information was an informative guideline from one of sister-in-laws to follow for a healthy diet and to help lose weight/gain muscle. These are general guidelines, and wouldn't recommend for women with PCOS. Overall it's still a GREAT idea! Tomorrow, I'll be back to post about consuming alcohol for PCOS. Should be informative and fun! BASIC NUTRITION GUIDELINES |
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Protein: Is used to build and repair body tissues and structures. | ||||||||||||||||||||||||
It should be your goal to maintain proper protein intake to prevent tissue | ||||||||||||||||||||||||
breakdown for the use of protein as energy. |
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Includes: Meat, poultry, fish, plants and dairy products. | ||||||||||||||||||||||||
Reduce Intake: Steaks, bacon, pepperoni, egg yolks, pork sausage, | ||||||||||||||||||||||||
cream cheese, whole milk products, hot dogs, bologna. | ||||||||||||||||||||||||
List of lean proteins: | ||||||||||||||||||||||||
◦ Chicken breast | ◦ Sirloin steak | ◦ Fish (crab/shrimp/tuna/cod/salmon) | ||||||||||||||||||||||
◦ Turkey breast | ◦ Lean ham | ◦ Egg whites (or substitute) | ||||||||||||||||||||||
◦ Lean hamburger | ◦ Ground turkey | ◦ Low fat cottage cheese | ||||||||||||||||||||||
◦ Pork loin | ◦ Tofu | ◦ Greek yogurt | ||||||||||||||||||||||
Carbohydrates: A chief source of energy for all body functions and muscular | ||||||||||||||||||||||||
exertion. Carbohydrates also help regulate the digestion and utilization of protein and fat. | ||||||||||||||||||||||||
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Includes: Simple Carbohydrates & Complex Carbohydrates | ||||||||||||||||||||||||
(Sugars) | (Starch & Fiber) | |||||||||||||||||||||||
Reduce Intake: Simple Carbohydrates (Empty calories). | ||||||||||||||||||||||||
Simple Carbohydrates: Often refered to as "empty calories" because they have low nutrient density. | ||||||||||||||||||||||||
◦ Table sugar | ◦ Honey | ◦ Cookies | ◦ Soda/pop | |||||||||||||||||||||
◦ Brown sugar | ◦ Candy | ◦ Cakes | ◦ Ice cream | |||||||||||||||||||||
Complex Carbohydrates: Choose whole grain foods over refined grains. | ||||||||||||||||||||||||
◦ Oatmeal | ◦ Brown rice | ◦ Sweet potatoes | ◦ Whole wheat pasta ◦Squash | |||||||||||||||||||||
◦ Couscous | ◦ White rice | ◦ Potatoes | ◦ Cream of wheat ◦ Quinoa | |||||||||||||||||||||
◦ Vegetables (carrots/cabbage/zucchini/asparagus/green beans/broccoli/spinach etc.) | ||||||||||||||||||||||||
◦ Fruits (apples/bananas/blackberries/blueberries/oranges/papaya/strawberrys etc.) | ||||||||||||||||||||||||
Fibrous Carbohydrates: Spinach, broccoli, asparagus, cucumber, red pepper, zucchini, mushrooms, | ||||||||||||||||||||||||
celery etc. | ||||||||||||||||||||||||
Fats: The most concentrated source of energy. Fats regulate and excrete nutrients and act as | ||||||||||||||||||||||||
carriers for vitamins A, D, E, and K. Your goal is to have a good balance between the three fats | ||||||||||||||||||||||||
each day. | Focus on adding mono/poly sources to your diet as you will already get saturated fat | |||||||||||||||||||||||
from animal source foods. | ||||||||||||||||||||||||
Includes: Monounsaturated fats, Polyunsaturated Fats, Saturated Fats |
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Reduce Intake: Saturated Fats | ||||||||||||||||||||||||
Saturated: | ||||||||||||||||||||||||
◦ Animal meats | ◦ Fried foods | |||||||||||||||||||||||
◦ Coconut oil | ◦ Palm oil | |||||||||||||||||||||||
◦ Egg yolk | ◦ Cream cheese | |||||||||||||||||||||||
◦ Bacon | ◦ Butter | |||||||||||||||||||||||
◦ Mayonnaise | ◦ Hot dogs | |||||||||||||||||||||||
◦ Bologna | ||||||||||||||||||||||||
Monounsaturated fats and Polyunsaturated Fats: | ||||||||||||||||||||||||
◦ Avocados | ◦ Flax seeds | ◦ Cashews | ◦ Fish oils | |||||||||||||||||||||
◦ Cashew butter | ◦ Chia seeds | ◦ Almonds | ◦ Sunflower seeds/oil | |||||||||||||||||||||
◦ Almond butter | ◦ Hemp Seeds | ◦ Walnuts | ◦ Udos oil | |||||||||||||||||||||
◦ Peanut butter | ◦ Olive oil | ◦ Fish | ◦ Macadameia oil | |||||||||||||||||||||
Healthier Dairy Choices | ||||||||||||||||||||||||
◦Milk (non-fat) | ||||||||||||||||||||||||
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◦Almond Milk | ||||||||||||||||||||||||
◦Cottage Cheese | ||||||||||||||||||||||||
◦Greek Yogurt | ||||||||||||||||||||||||
. | ||||||||||||||||||||||||
1. Eat every 2-4 hours and shoot for 4-6 meals per day. Stick to lean protein, complex carbs and healthy | ||||||||||||||||||||||||
fats. | ||||||||||||||||||||||||
2. Eat complete, lean protein with each feeding opportunity. | ||||||||||||||||||||||||
Serving size: Size of palm (20-30g) | ||||||||||||||||||||||||
3. Eat vegetables with each feeding opportunity. Eat 1-2 servings per meal. | ||||||||||||||||||||||||
Serving sizes: 1 cup leafy vegetables, ½ cup chopped fruit or vegetables, OR 1 medium-sized fruit. | ||||||||||||||||||||||||
4. For Fat loss, eat “starchy carbs” only before/after exercise and for breakfast. For the rest of your day | ||||||||||||||||||||||||
use starchy carbs in moderation or substitute them for a double serving of vegetables. Focus on the | ||||||||||||||||||||||||
whole-grain/unprocessed varieties. | ||||||||||||||||||||||||
Serving size for starchy carbs: Size of fist. | ||||||||||||||||||||||||
5. Eat healthy fats daily. They should be at least 20-30% of your daily total. Have a good balance | ||||||||||||||||||||||||
between saturated, monounsaturated, and polyunsaturated fat! | ||||||||||||||||||||||||
Mono/poly fat examples: avocado, olive oil, nuts, udos oil, flax seed, salmon, hemp, fish oil, eggs | ||||||||||||||||||||||||
Saturated fat examples (Healthier options): steak, lean ground beef, coconut oil, eggs | ||||||||||||||||||||||||
6. Follow the foods list and keep a food journal! | ||||||||||||||||||||||||
Meal Examples: | ||||||||||||||||||||||||
Meal #1: 2 eggs (equals 10 healthy fat/10 protein) Egg whites (protein) Rolled oats (carbs) Green peppers and onion (carbs) |
Meal #2:
Chicken (protein) Double serving of veggies (carbs) Coconut oil (healthy fat) |
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Meal #3: Protein shake (protein) Apple with peanut butter (carbs/healthy fat) OR Chicken salad with (leafy greens, veggies and nuts or oil) |
Meal #4
Ground Turkey (protein) Whole wheat pasta (carbs) Broccoli (carbs) Udos oil (healthy fat) |
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Meal #5 Salmon (counts as protein and healthy fat) Double serving of veggies (carbs) |
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Blessings, A |
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