Blood Sugar-Balancing Plan

This plan will help to balance your blood sugar, give you more energy throughout the day and keep you from excess snacking.  Please plug in foods from the Optimal Foods List below.

BREAKFAST: (always begin with a shower on the inside – 8-10 ounces of pure (not tap) water upon waking.

Formula:  2-3 ounces protein  + 1 complex carb + 1 healthy fat + fiber.

Example:  Avocado “Toast”: 3 Susie’s Brown Rice Thin Cakes + 2-3 eggs scrambled + 1/4 avocado, 1 tsp flax meal/chia seeds, .

SNACK: (If needed)

Formula: 1 oz protein + 1 serving low-glycemic carb.

Example: 1/4 cup almonds + 1 small green apple or 1 high-quality protein bar. 

LUNCH: (always begin with 8-10 ounces of pure water w/lemon)

Formula: 4-6 ounces lean protein + 2 cups salad greens and/or non-starchy veggies + 1-2 healthy fats + fiber + optional complex carb.

Example:  4-6 ounces grilled chicken on chopped salad greens +1/4 avocado + 1 tsp. flax meal/chia seeds + 1/2 T olive oil and 1/2 T vinegar or lemon juice, 1/2 cup chic peas in salad.

SNACK:(If needed)

Formula: high fiber, non-starchy carb. snack 

Example: raw veggies with 1/3 cup guacamole or 1 high-quality protein bar.

DINNER: (always begin with 8-10 ounces pure water with lemon)

Formula: 4-6 ounces lean protein + 2 cups salad greens and/or non-starchy veggies + 1-2 healthy fats + fiber + optional starchy carb.

Example: 4-6 ounces grilled salmon + arugula salad + 1 tsp. flax meal/chia seeds + 1/2 T olive oil and 1/2 T vinegar or lemon juice + steamed broccoli w/garlic and lemon + 1 small sweet potato w/1 t grass-fed butter.

OPTIMAL FOODS LIST

Choose organic, free-range, cage-free, grass-fed, non-GMOs and no hormones/antibiotics/nitrates added products.  Avoid farm-raised fish.

Protein Choices:  

• Lean poultry (organic, pasture-raised)

  • Wild cold water fish (salmon, haddock, halibut, cod, mackerel, sardines, wild shrimp)
  • Lean red meat (grass-fed beef, bison, venison)
  • Grass-fed lamb
  • Eggs (organic, omega-3, pasture-raised)
  • Legumes (lentils, beans, peas)
  • WheyCool, PurePea or PurePaleo protein powder (Organic, no sugar)
  • Kefir – organic, plain
  • Tempeh – organic
  • Collagen Peptides

Fat Choices: (1 tsp.)  

  • Olives/Olive oil
  • Chia seeds
  • Flax seeds/Flax oil
  • Organic virgin coconut oil
  • Grape seed oil
  • Cod liver oil
  • Avocado/Avocado Oil
  • Organic grass-fed ghee
  • Raw unsalted nuts and seeds and nut butters (no peanuts)

Complex Carb Choices: (1/2 cup)

  • Quinoa – limit
  • Buckwheat – limi
  • Black/brown rice – limit
  • Yams/sweet potatoes
  • Winter squash (acorn, butternut, spaghetti, pumpkin)
  • Turnips
  • Artichokes
  • Legumes (lentils, beans, peas)

Fruits: (1 cup)

  • All low-glycemic fresh and frozen fruits (no sugar added).

Veggies: (unlimited)

  • All fresh and frozen veggies (no butter or salt).

Herbs/Spices:

•  All  

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