Food, or nutrient balance is important. When you think about it, if you were to pick up a bag of animal kibble, it would be scientifically blended to be balanced for our animal friends. With so many options in our grocery stores, we have the opportunity to run free will toward anything that looks tasty...or...we can make most of our food decisions based on balance. This doesn't mean that you have to sacrifice taste, and, in fact, food can actually be tastier when we eat consciously for nutrients both essential and non essential.
Find below a general guideline that you can adapt to your lifestyle.
Calcium to phosphorus balance-Always make sure you are consuming protein with a calcium source. This can include dairy or well-cooked greens. Stinging Nettle daily for an overall mineral infusion can be a good idea. Add an infusion and sip warm or iced. There are special compounds that help normalize hormones as well in this herb. 1 cup stinging nettle in a 32 oz. pitcher/jar, pour boiling water over and let sit overnight. Filter and store in refrigerator for up to 3 days. If you’re not consuming calcium, the body robs it from bone and teeth through the activity of the parathyroid gland. Calcium is also a relaxing mineral and can help with sleep.
Amino Acid balance-Animal proteins are high in methionine and cysteine. Without the added glycine, these amino acids become inflammatory and reduce thyroid function. As a society, we once balanced our meals in the form of soup. A bone broth, whether purchased or homemade is recommended but to make life easy, we have access to collagen. This should be added to coffee, boxed soups, smoothies, etc. There are a few decent products on Amazon and I personally prefer Perfect Brand Gelatin as it's free of glyphosate.
Protein-Animal proteins take a great deal of insulin to break down into the amino acids to build the body. This causes a pretty swift reduction in blood sugar so matching your protein with carbs is a good idea. I personally adhere to a 2:1 ratio in favor of carbohydrate. An example might include 3 oz. chicken breast, glass of milk (lactose) and a fruit. I like to see an intake of 90-100 gr. protein daily which includes the gelatin. Fruits actually contain about 1-2 gr. Protein ea. Protein is particularly helpful in detoxification of the liver, muscle maintenance and satiety.
Starch-Always have some sort of fat with your starch. A potato should always have butter or a touch of olive or coconut oil to reduce the blood sugar response. Potatoes for example are pure glucose. Without fructose, the need for insulin is great. I generally recommend potatoes once weekly for my weight loss clients. Treat yourself to a nice breakfast of eggs, potatoes and bacon or sausage on a day off. Starch can be problematic for the individual with dysbiosis or an imbalance of bacteria.
Fruit-Fruits contain both glucose and fructose. Fructose is insulin sparing so it’s a relatively safe food for blood sugar control. Eating melon separately from all other foods can prove beneficial for optimal digestion. A small amount of added salt can help with electrolyte balance.
Fat-The only fats recommended in most current dietary recommendations are butter, ghee, coconut and olive oil. Coconut oil is unique for those with gall bladder issues or lack thereof as no bile is required for the metabolism of coconut oil. It’s protective and stimulating for the thyroid, anti-viral, anti-microbial. You can find liquid coconut oil online or I have found Carrington brand at Walmart.
Water-If you're consuming a whole food diet with plenty of fruit and vegetable, you're consuming a high water diet. Consuming water based on activity or water loss through perspiration is a good idea. Don't force your water and be sure to consider a little electrolyte powder if necessary. Tap water isn't advisable unless you have a spring or well and have had the water tested. Should you have water delivered, adding a touch of ConcenTrace mineral drops can add beneficial minerals.