Have you seen this site floating around social media?
It’s got some great graphics. I definitely learned a few things. And, if you are new to clean eating, this is a perfect starting point. I don’t mean to knock this too much with this lengthy post, but, as with everything, I have some suggestions to make it even better.
EGGS + SPINACH + BEANS
Good fats + nutrient-dense, yet low calories + protein
However, beans tend to cause all sorts of digestive issues with people. Beans and legumes have phytic acid. This substance binds with calcium, magnesium, iron, copper, and zinc, making it hard to impossible for you to absorb those nutrients from other food sources. The Paleo World cause it an anti-nutrient. It can also be irritating to your digestive system. By soaking and sprouting these, you are neutralizing phytic acid very effectively. .
I have just started experimenting with soaking sprouting beans and will let you know if it helps the situation. What’s sprouting? Check out this tutorial. Yes, it takes extra time, but I’m already learning that if you keep the system going (each time you finish one batch, start another) it’s much easier. Plus, it’s basically just putting beans in water and letting them sit.
BLACK BEANS + BROCCOLI + BROWN RICE
Protein + nutrient-dense, low calorie + complex carbohydrate
Again, not a bad combo. But, the beans have the same issue as above and so does the rice.
WHITE OR BROWN RICE? You’ve always heard brown rice is the way to go because of its higher fiber and nutrient content than white rice. Well everything eventually gets overturned right? Don’t judge white rice just because of its color. Remember it’s a NATURALLY occurring color. But, overall, rice is NOT a good source of vitamins or minerals. It is an easily absorbable form of glucose, which is why you will see elite athletes consume it after a workout. Other than that, it’s really just a filler. My suggestion:
SOAKED AND SPROUTED BLACK BEANS + SPINACH + SWEET POTATOES
Sweet potatoes (when cooked and cooled) are a resistant starch. Catch up on that term HERE.
WAFFLE + PB + BLUEBERRIES
Carbohydrate + good fats/protein + fruit
How to make it better- try
EZEKIEL SPROUTED GRAINS BREAD + ALMOND BUTTER + BLUEBERRIES
Gluten keeps showing up in my research to be detrimental to just about everything. Check out this post I recently wrote. Waffles typically are made from wheat and therefore contain it. Try Ezekiel brand because they sprout their grains (think above why I recommended sprouting your beans/legumes). Or, make your own waffles:
1 cup oats
sprinkle of cinnamon
Place all in blender. Mix well and then cook as regular waffles.
Peanuts… they have that phytic acid too (can’t get away from it). That’s why I opt for almond butter. Plus, almonds are one of the nuts that keep you full longest. Read this great post by Laura about almond butter.
FISH + CARROTS + GREEN BEANS
I love this combo. Healthy fats and omega 3s + nutrient dense, low calorie vegetables.
I would possibly add a starchy vegetable for some satiety (plantains, taro, potatoes or sweet potatoes).
And, get a cold-water, wild-caught fish like Atlantic mackerel, cod, haddock, herring, mahi mahi, salmon, anchovies, pollock, trout, whitefish, canned light tuna and sardines. They have the most omega 3s and healthy fats!
TOMATO + BASIL + MOZZARELLA
Yummy combo, yes. And not a bad choice of nutrient-dense, low calorie veggies + healthy fats and protein. I would just spruce it up with even more good fats (avocado, coconut or olive oil and sunflower seeds) and veggies (eggplant, summer squash, parsnips, brussels) to make it pack more of a punch.
Go full-fat, UNpasteurized, raw, organic dairy products whenever possible. RAW MILK? Yes, read all about it’s benefits and if it’s actually harmful HERE. While this kills the harmful bacteria, it also kills the good bacteria. Read Chris’s article to get the full scoop.
In an effort not to make this a novel… to be continued.
What would you add to this chart?