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Food and Health Adventures
Ruth Jacobs, Certified Integrative Nutrition
Health Coach
Ideas for
Meals and More
It feels good to eat well (and healthy) and also to be sure to include fun in your life. This web site is under construction & will soon expand these ideas.
Each person has unique needs and likes and dislikes. No one meal plan will work for every person, so I work with you to figure out what you like and set your own health goals. My choice for myself is a whole foods, lower carbohydrate diet emphasizing lots of vegetables, some fresh fruits and lean protein to control my blood sugar, but your own needs and choices may be very different from mine.
Breakfast
Some days my husband makes us a smoothie made from fresh whole foods at home, or I have a protein shake. I sometimes have 1 or 2 eggs or another protein with sauteed greens or a veggie or root vegetable hash. I bake gluten free egg "muffins" made with almond flour and blueberries or savory ingredients. I may have soup or leftovers from last night's supper. People with blood sugar issues often need to find creative alternatives to high carbohydrate breakfasts.
Lunch
Lately in the winter I often have chili or a hearty warm soup. Other days I make a green salad with either lean animal protein or fish, with colorful vegetables, olives, artichoke hearts or avocado, beets, and seeds and nuts and a salad dressing made from healthy ingredients and herbs. Occasionally I enjoy some fresh fruit, especially berries in salad or on their own.
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Dinner
Vegetables, and often a salad or broth based soup.
Wild caught fish or other seafood or grass fed lean meat or poultry (from a wholesome and humanely raised source), or protein from nuts or seeds. Beans work well for some; however, for myself a lower carbohyrate and often paleo approach including lots of vegetables (using caution with fruit) works best. Whole grains such as quinoa and others are beneficial for some, though I often avoid these for blood sugar control. Yams, root vegetables or winter squash work well for some. Dessert for me is an occasional treat, such as fresh fruit--berries or a poached pear with cashew cream or a baked apple, or an apple or berry crisp made with a low glycemic sweetener, or a piece of dark chocolate or a treat made from a healthy recipe.
Snack
Remember to drink plenty of fresh water and add lemon or lime or frozen fruit or cucumber and mint to entice you to drink it or make tea. Snacks might include a protein source such as a few nuts or seeds or a little nut butter on celery or an apple, or small portion of other protein--e.g. tahini dip or guacomole or olive tapenade with raw vegetables, a hard boiled or deviled egg or a serving of animal protein with a vegetable or a small salad. Occasionally fresh fruit (especially berries or kiwis) or broth-based soup. At home I may make kale chips or interesting dips. Some need snacks and others are happy and maintain better blood sugar control without them.
And start living healthy TODAY
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