Tips for eating out: Menu Decoding and definitions

How do we use food as medicine so we can fuel the body, heal and repair?

Basic Weight management Strategies and Lifestyle Strategies

1-Adequate ATP

2-Nutrient Density-Organic Foods. **A MUST!!!**

3-Balance-60-80% Alkalizing (pH Balance)

4-Moderation-Limited Refined Sugar

5-Calorie Control=Calorie Restriction

6-Variety= Seasonal Eating VS Emotional Eating

Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.

Tips For Eating Out:

Definitions and Menu DeCoding:

Vegan: 

A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.

Vegetarian: 

Does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.

Paleo: 

Consumes vegetables, fruits, nuts, lean meats, no grains, no processed foods.

Pescatarians: 

Do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.

Lacto vegetarian: 

Includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.

Food Catagories: 

Do you now what you are eating and how to combine them? (Just a few listed below)

Whole Grain, Gluten

Tamari, Coconut Aminos, Soy Sauce

Flax Seed, Chia Seed, hemp hearts, Tahini

Hummus, lentils, Tofu, beans

Nut Meat, Nut Milk, Quinoa

Micro greens, sprouts

Spices: 

The part of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds.

Example: cinnamon, cloves, ginger and pepper.

Herbs: 

The leafy and green part of the plant. 

Example: Basil, oregano, rosemary, Parsley, mint.

Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com

*What do I pair together to equal complete protein meal?

A nut or seed plus a legume equals a complete Protein.

BASIC AVERAGE PLANT PROTEIN NUTRITION INFO:

**Even though you may be worried about getting enough protein, you should also consciousness of the carbohydrate content of your meal. **

1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal

1 small sweet potato: (not a nightshade) 2g protein (22g carbs) 95 cal

1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal

1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber

1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.

HAS ALL 9 ESSENTIAL AA

1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal

1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal

1/2 cup brown rice: 5g protein (23g carbs) 150 cal

1/2 cup Black Rice: 10 LESS carbs than brown rice

4oz Tofu: 9g protein (3g carbs) 90cal

1/2 cup Soy beans: 14g (9g carbs) 150 cal

1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal