My Menu options

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
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.
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.
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
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)
◦Soy Milk
◦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)
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)
		Meal #5           Salmon (counts as protein and healthy fat)         Double serving of veggies (carbs)
Blessings, A