Our body requires different nutrients depending on our activity and time of day. When we give our bodies what they need and just as importantly don't give them what they don't need, we allow our amazing complex creation to function closer to its potential.
Morning
After 8 hours of sleep our bodies need to break the fast with a high energy meal. The first meal of the day should be a high carbohydrate meal with a moderate amount of protein and some fat. Carbohydrates come from whole grains, fruits and vegetables and are packed with vitamins, fiber and sustainable energy for your day. Fruit is best eaten in the morning because of its high amount of natural sugars. This not only gives your body fast energy and nutrients but you have all day to burn these sugars and avoid storing them.
Morning Meal: High Carbohydrate, Moderate Protein, Some Fat
-100% whole wheat, stone ground or sprouted bread with butter or nut butter and fruit
-1-2 eggs, toast with butter, fruit salad
-Fruit and spinach smoothie (strawberries, banana, blueberries, spinach, coconut milk (whole milk plain yogurt), scoop almond butter or high quality protein powder.
-Oatmeal with a scoop of almond butter, nuts and dried/ fresh fruit
-Vegetable Omelet, raw cheese and whole wheat muffin
Morning Snack: Moderate Carbohydrate, Moderate Protein, Some Fat
-Raw Nut and Dried Fruit Mix
-Smoothie
-Plain Whole Milk Yogurt with Berries and Granola (sweeten yogurt with stevia or honey if necessary)
-Hard Boiled Egg and small Whole Wheat Muffin
*If you work out in the morning: Increase the amount of protein right after your workout. A smoothie is a great way to get nutrients into your body for fast and easy absorption.
Mid-Day
By mid day we have put stress on our bodies and they need some rebuilding. Also less of the day is left ahead of us so fewer carbohydrates are needed. The mid day meal should contain moderate amounts of Carbohydrates and Proteins and Fats. This is a great meal to load up on vegetables! Good Carbohydrate choices include brown rice, potato, 100% whole grain, sprouted, stone ground wrap/ pita/ bread/ pasta/ crackers. Natural raised meats, eggs, or beans are simple protein choices and can often be prepared in bulk in advance. It is very important to add on fat at this meal for sustainable energy and to avoid the afternoon crash. Most natural meats have good fats but pouring olive oil on vegetables, meat or salad is an easy way to fuel your cells.
Mid-day Meal: Moderate Carbohydrate, Protein and Fat (Lots of Veggies)
-Chicken salad wrap, raw veggies and hummus
-Salad loaded with avocado, cucumbers, tomatoes, red onions, sunflower seeds, diced chicken, raisins and olive oil and lemon juice.
-Baked Sweet Potato, Salmon, side salad
-Brown Rice and Stir fry Vegetables and Chicken
-Baked Potato topped with Chili
-Leftovers from last night plus a good carbohydrate
Afternoon
As less of the day remains our bodies need fewer carbohydrates. If your workout was completed in the morning and the rest of the day you only have light activity, you body needs very few carbohydrates. However if your workout is in the evening or you have physically demanding activity still to come you will want to consume a moderate amount of carbs for an afternoon snack.
Afternoon snacks keep our bodies fueled to avoid energy crashes, which can lead to junk food binges. (this may require some planning and packing for you and your family)
-Hummus and Raw Veggies
-Flax Seed Crackers and Cheese (raw best)
-Plain Whole Milk Yogurt and Stevia
-Celery and Nut Butter
-Raw Nut Mix with Coconut Flakes
-Sliced Avocado and Tomato with Sea Salt
*Kids are typically very active in the afternoon and their bodies can utilize the carbohydrates. See this list for more ideas.
Evening
After a full day of stress and wear and tear on your body, dinner is the time to give prepare your cells to rebuild and repair through the night. Proteins and fats help in this process. We do not need energy to go to sleep so very few carbohydrates (only from vegetables) should be consumed at dinner.
When we consume moderate or high carbohydrate foods at dinner our bodies spend the night trying to break down these sugars and we don't get the rest and rebuilding that we need. If we just ate enough carbohydrates to run a half marathon, but instead go to bed, our body has the task to store all these carbohydrates as fat. Not only may you wake up tired and sluggish but with more stored fat. I personally can tell a huge difference in how I feel the morning after a high carb meal, sluggish, heavy and low energy; compared to when I consume only proteins, vegetables and fats.
Evening: High Protein, Moderate Fat, Low Carbohydrate
-Choose a meat and 2 veggie sides
-Vegetable Soup and Salad
-Taco, Fajita, Cobb, Greek, Cesar Salad
-Bun-less hamburgers, tortilla-less fajitas, rice-less stir fry, etc
No comments:
Post a Comment