You may be surprised to hear that we don't make our clients meticulously track calories or weigh their food. Instead, we opt for an easier approach to help our clients reach their health goals without making them go crazy; our goal is to help our clients eat in a way that is sustainable long term. Who wants to have to log into MyFitnessPal for every single meal for the rest of eternity???
Now don't get us wrong, food journaling for some clients can be a helpful tool as they are able to develop awareness around what they are eating (if you remember from the previous Acid Reflux/GERD article, most people are asleep at the plate!). Also, reviewing what actual portion sizes are can also be enlightening. We can honestly believe we are eating a serving of vegetables, but barely having any or maybe we think we're eating a serving of pasta, but having 2 or three!
At Thrive Nutrition, we've created a simple equation to help you eat in a way that is nutrient dense, keeps your blood sugar low and taps into fat burning. The best news, you don't have to be a mathematician or glued to your phone to do it!
Protein, Fat + Fiber - The magic equation
Each time you have a meal - ask yourself - what is my protein, fat and fiber? Protein, fat + fiber keeps us full and stabilizes blood sugar levels to keep us satisfied until our next meal. Sounds easy, right? It is! Let's go over some real life examples:
Pork sausage, avocado and berries. The protein is the sausage and the avocado is fat and fiber.
Full fat Greek yogurt with berries and walnuts. The Greek yogurt is protein and fat, the walnuts are fat and fiber and the berries are fiber.
Eggs with cheese and greens. Eggs and cheese are protein and fat, greens are fiber.
Salad with steak and olive oil dressing. Steak is fat and protein, greens are fiber and olive oil is fat.
Cauliflower rice curry with cashews and chicken. The vegetables are fiber, the cashews and chicken are protein and coconut milk is fat.
Ancient grains thin crust pizza, loaded with veggies and meat. The fiber is veggies and pizza crust, the fat is cheese and protein is the meat.
Tolerant Lentil Noodles with creamy red sauce and meatballs. The pasta is the fiber and protein, the cream is the fat and the meatballs are protein and fat.
Foods that don't work:
Low fat Greek yogurt - Missing fat + fiber
Egg Beaters (egg whites) - Missing fat from the yolks
Donut - Missing fiber + protein (and the fat is low quality vegetable oils)
Fruit only for a snack - Missing protein + fat
In addition to that, there are a few other things we aim for:
Try to eat animal meat 2x/day. Women should eat 1 palm and men 2 palms full.
Stay under 25 grams of added sugar per day. Juice counts towards added sugar, while whole fruit does not.
Hopefully this simplifies the way you eat - we would love to hear how this works for you. Email us at firstname.lastname@example.org and let us know!