Part 2: Your New Fall Routine
By Dr. Brenda Gill
The last article focused on our foundation and good breakfast choices. Now, what to have for lunch? This is a great spot to fit in some servingsof veggies with carrots, celery, red peppers, beans, pea pods, cucumber, broccoli, cauliflower, beets, yams, jicama or any other vegetable you like raw. Salads are another great way to include grated zucchini, carrots, beets, as well as arugula, parsley, cilantro, spinach etc. The more colour they have the higher the bioflavinoid content. These help keep veins and arteries strong to prevent varicosities, hemorrhoids, bruising, as well as strengthen the immune system. Soups can also contain lots of veggies and some protein, such as beans, lentils, tofu, chicken, fish, eggs or seafood. Wraps are another spot for veggies and a protein such as tahini (sesame seed butter) or any of the other butters mentioned last week, chicken, tofu, turkey, tempeh or eggs. Burritos/tacos with black, kidney or pinto beans are a great lunch, as is fish. Tuna or salmon provide a protein that decreases inflammation and prevents heart disease. Turkey or chicken is fine, but do not have these advantages. Be careful of processed meats with nitrates, sulphates, preservatives, and dyes. Leftovers are usually fine provided they have a balance of protein and carbohydrate( being mostly vegetables).
I have not mentioned much about animal proteins, such as red meat (pork and beef) and cow dairy. These are inflammatory to the body and should be used only in small portions. If you have any inflammation in the body, such as sinusitis, asthma, rheumatoid arthritis, joint or muscle pain, bursitis, tendonitis, colitis or any other “itis” (which means inflammation) these should be minimal. If you like red meat, you could eat lamb, buffalo or wild meats. If you like dairy, you could eat any goat or sheep product. Try the goat goudas if you like a mild cheese, the chevres if you like a cream cheese or sheep manchego, pecorino or crotenese if you like a sharp cheese. Most of the stores that carry sheep & goat cheeses will let you try a sample to see if you like them, so, don’t be afraid to ask. For most, dairy should be used as a condiment because of the fat content, so, sprinkling goat feta, sheep pecorino on salads or pasta or shredding sheep manchego on burritos and tacos is fine. It should not be used as food — a hunk of cheese on a cracker for instance. Did you know that cheese is the most common cause of calories- and therefore weight in most diets? Instead, why not use almond, sunflower seed, pumpkin seed or cashew butter. They are just as fast and filling, are anti-inflammatory instead of inflammatory and the fat is utilised to lubricate your joints, keep your skin moist and your hair shiny, produce hormones and help with memory.
Most dinners should have at least 3-4 servings (2cups) of a variety of veggies. Green veggies, like kale, broccoli, beans, peas, swiss chard, collards, are alkalinizing, so, allow the body to move toxins, hormones and metabolites out of the system. If you are acidic, that won’t happen. Having at least two servings of those a day is important. Veggies could be sautéed, steamed, or raw. If you need a grain or heavier carbohydrate, you could choose brown rice or quinoa that is a whole grainor yams, sweet potatoes, squash, beets, carrots or other roasted veggies. These minimize blood sugar fluctuations, therefore weight gain. The best sources of protein, as stated before, are beans, legumes or soy products, eggs, nuts, seeds and fish. Then chickenor turkey, seafoodand lastly red meat, like lamb, buffalo or wild meat. I try to have people minimize pork if weight is an issue, since it has a lot of unusable fat! If you visualize the plate, almost half the plate should be protein and the other half should be veggies, with a small amount of brown rice or quinoa, yams, sweet potatoes or other root veggies.
Snacks could include fruitwith some nuts and seeds (to stabilize blood sugar), crackersand veggies with nut or seed butters and any good-quality fruit (for the sweetener), nut and seed bar (such as the Organic Food Bar). You can refer to the article on healthy snacks.
So, to summarize, in a day one should work towards 4-6 servings of veggies (a half cup is a serving), 2-3 servingsof fruit, 2-4 servingsof protein (1 chicken breast or fish filet, 1c of cooked beans, legumes or tofu, 2 eggs, ½ c nuts/seeds etc.) and IF NEEDED 1-2 servings of heavier carbohydrate (bread, sweet potatoes, yams, squash, rice, pasta or crackers.)
Desserts should be looked at as a treat once in a while, unless it is fruit. Nothing is wrong with chocolate or other rich things if they are eaten with delight on special occasions!
If you would like specific directions on adrenal re-building, nervous system re-balancing, an eating program for your needs or test for vitamin & mineral deficiencies, please call Dr. Brenda Gill at 362-5035 for an appointment.
