hi, here is a sample routine:
am snack: fruit, hot drink or water
breakfast: spinach and cheese omelet (or similar) OR oatmeal w/ mixed berries, flax seeds, milk and maple syrup. hot drink or water
am snack: fruit or veggies (include plenty of celery), mixed nuts (eg walnut, almond, cashew, brazil nuts) and seeds (eg sunflower, pumpkin), caffeine-free hot drink, or water
lunch: some sort of protein (rotate among venison/grass fed beef/chicken/turkey/salmon/halibut/cod), brown rice or colourful root veg (especially sweet potato). and at least two-three times a week include a 1c serving of DARK LEAFY GREENS (rotate between kale, swiss chard or spinach). boil these greens for 3 minutes, then drain and serve with butter and salt/pepper to taste. plus caffeine-free hot drink, or water. for side veg dishes on other days you can opt for cauliflower, broccoli, cabbage, Brussels sprouts, string beans, peppers, mushrooms, onion, etc etc.
pm snack: fruit or veggies with dip (eg yogurt or hummous), caffeine-free hot drink, or water
supper: big mixed veg salad topped with meat or egg or cheese, and/or homemade soup. caffeine-free hot drink, or water
avoid desserts! esp if you are having trouble controlling your consumption of carbs and processed sweets.
the better you eat in the beginning of the day the easier it gets to behave in the evening
late night calories are the worst!
what do you think?
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