I thought I would write a little about a health practitioners' holistic guide to the perfect food day.
I often start by testing people for their metabolic type/primal pattern type, every body is different and some require more or less carbohydrates fats or proteins than others. Which is why standardised diets do not work.
Given my body style and the type of metabolism I have, I tend to require more protein than most people. That being said, most people under-eat carbs and over-eat protein (and fruit in general) for fear of weight gain, when really it is processed carbs, and food intollerances that are the main culprits. Fruits and vegetables are one of the most efficient and easily digestible carb sources and has a number of metabolism boosting properties. Fats are also majorly underestimated and help to break down the proteins in the body.
Most of my food is organic, wild, free-range, grass-fed—and of the highest quality I can source. Yes organic food is a little more expensive and I would say those who cannot source or afford organic, try to source foods which have no added chemicals or pesticides. Those who are fortunate enough to have access to a local farm from which they can source a great deal of their produce and meats, I would suggest this. You can even source your non-pasteurised milk from there, and yes non-pasteurised milk is not detrimental to health and as long as it is responsibly sourced is actually healthier for you as it contains more minerals. It should be noted that my fruit intake shifts a bit as we enter the colder months and high quality fruit becomes harder to find. As this occurs, sweet potatoes, rice and raw honey will make up the bulk of my carbohydrate intake. With that, on to my food diary...
Wake
About 1 pint of mineral water with a pinch of himilayan sea salt and ome squeezed lime and perhaps a few ounces of fresh squeezed tomato juice.
A small amount of fruit juice is very beneficial for kickstarting your metabolism, orange juice can help process iron which is good at keeping you alert. A pint of water with some sea salt both hydrates, polishes the adrenals and mixed with the lime helps balance pH levels and sets the stage for optimal digestion that day.
MEAL ONE
3-4 whole eggs cooked in cococut oil, some smoked salmon, bowl of oats with berries, apple, cinnamon and flax seed and a cup of organo gold coffee.
This is my main breakfast, but if I am short on time I often suggest a shake made with milk, raw egg, sea salt, frozen raspberries and coconut oil. A small amount of dairy works well for me, so I might include this or almond milk. Depending on how my energy levels are on waking and what I had to eat the night before. On days when I am not as busy I may just have a coffee with butter or ghee, and eat my first meal around lunch (some might call this fasting, I just call it listening to my body). In general, I do much better with a full breakfast though, especially on busy days. This again ties into my metabolic type, someone who is a more carbohydrate/Equatorial type might benefit from a smaller breakfast and a larger lunch and dinner.
MEAL TWO
Mackerel with white rice, beets, spinach and olive oil, 1-2 handfuls of peacans or walnuts
My protein is usually leftover from the previous night's dinner, so it varies between turkey, fish and beef. I always use fruit-like vegetables low in glycemic index in my salads (tomatoes, cucumbers, peppers) and not leafy greens. Most leafy greens have a negative impact on digestion and metabolism and so I consume them in limited amounts.
AFTERNOON SNACK
Cantaloupe, dried meat/fish and perhaps a handful of nuts
Some fruit, dried meat and nuts is a standard snack for me in the afternoon. On busier days I might have a shake similar to my breakfast option, mixed with some plain whey protein with glutamine, creatine and bcaa powder. Occasionally, I will have another meal here as well depending on how my day looks and how active I have been.
MEAL THREE
Wild Shrimp, a handful of white rice, peppers and pumpkin or squash.
I follow a rotation diet plan with most of my meals, when I started on a rotation diet I was a lot more strict with sticking to eat on a daily basis, once you have used it for long enough with your diet you begin to realise what foods you are intollerant to and can start to taper your diet according to metabolic type and how you feel. One meal will be lamb, another will be red meat night like a venison, another will be fish, another shellfish, another non-meat (i.e. eggplant and more vegetable, nut and seed based). This is a great way to ensure variety in your diet and expose yourself to as many nutrients as possible.
BEDTIME SNACK
Cup of bone broth, a mug of camomile tea and peach.
For many people, a snack before bed can promote better (and deeper) sleep—and that is certainly the case for me. I make my own batch of bone broth once a week and usually sip it like tea from a cup about an hour before bed. Some nights I will have a piece of fruit before bed, as well. Camomile tea is great for helping with digestion.