Posts Tagged ‘protein’

There’s a great app for this!


It’s been suggested that 70% of Americans experience blood sugar imbalances varying in extremes from insulin resistance  to reactive hypoglycemia.  In insulin resistance blood sugar is chronically to high and in reactive hypoglycemia blood sugar is chronically too low.  Many Americans can experience both insulin resistance and hypoglycemia.  In all circumstances the excess and deprivation of glucose can create organ and brain inflammation.  The good news is, there are dietary supports and nutraceuticals  that can help in managing blood sugar.  

The first step is to explore your diet.  Are you getting enough proteins, fats and carbohydrates on a daily basis.  Remember: Proteins provide essential amino acids and fats provide essential fatty acids;  carbohydrates in the form of mostly vegetables will provide you with essential minerals and vitamins; and there’s nothing essential about grains.  Still, we all struggle with making sure we are getting the right amounts of nutrients.  

Fortunately I’ve found a FREE (I love that word) app through the iphone that can help you manage your daily nutrients, inform you if you are eating enough of proteins, or fats and present you with an overview of your patterns. It’s called “MY Fitness Pal”.  I find it an excellent tool to fine tune the nutrients that you may need.    Initially it asks your age, goal (lose,gain,maintain weight), then on a daily basis you plug in your foods (their database is huge including everything from In n’Out protein style burgers to Mary’s gone crackers!).  There are great graphs demonstrate your ratio of foods.  You can even add in your exercise for the day.  

Here’s my recap.  Lesson #1: I wasn’t getting enough protein.  Yikes!  And I thought I was conscious incorporating meat into my diet and focusing on a protein with every meal.  Lesson #2:  I love fats.  About 50% of my diet is good fats (no trans fats).  Lesson #3: I eat 60% of my calories by dinner.  When I eat like this I feel great.  

I caution you.  I don’t want any of you counting calories.  This is not the purpose of the tool.  It is to understand if you are getting enough of the important nutrients: proteins and fats and some carbohdrates and to learn what ratios work best for you.   

I have clients that are under-nourished and incorrectly nourished regardless of their physical appearance.  The first step begins with looking at what they are eating on a daily basis.  This is a great tool to explore. Check out MyFitnessPal.  

Be well,


When low-carb is too low

Eat paleo!  Stay away from carbs! Go Vegan!  Which diet to choose can be confusing.  Plus, we are all individuals with individual biochemical needs so choosing one diet to “fit into” may not work.  

Yes, Paleo is popular right now.  Some Paleo followers will insist that a “true” Paleo diet doesn’t allow sugars, such as honey; others will tell you “their” Paleo diet does.   The key here is to understand that the best diet for you is the “YOU” diet; based on your needs.  I would agree that grains,breads and pastas do not provide “essential” nutrients like protein, that offers “essential” amino acids and fats that offer “essential” fatty acids.  But, some individuals can tolerate more grains in their diet than others.  

So, how to know if you should consider more carbs? Chris Kresser is an outstanding researcher; one I have utmost respect for.  His assistant recently wrote an article entitled “Is a low-carb diet ruining your life?”.  The author makes important distinctions as to when a low-carb diet may not be beneficial.  The supports are made for athletes, adrenal fatigue, thyroid imbalance, gut dysbiosis, pregnancy and more; times when the body is in a chronic state of stress.  

I think this information is important for those of you that are considering going “Paleo” or more importantly want to create a long-term diet that helps you feel amazing.

I’d like to hear from you.  Have you tried eating more fats and giving up carbohydrates in the form of grains, breads and pastas?  How have you felt?

Be well,



Healthy School Lunches

Awhile back I posted on the Facebook page “School lunch ideas” that were gluten and dairy free.  Still it’s helpful to get more ideas that can look and taste delicious and meet their nutritional needs with minimally 2 veggies, 1 fat and 1 protein.  

This parent really stepped it up in presentation and in options.  

40 Days of Gluten Free Lunches

Be well,