Carb cycling

By using food as medicine in this way, we can help reestablish a more regular cortisol rhythm and help manage cravings and blood sugar imbalances 

Guidelines: 

1 portion of healthy carb/energy vegetable= 1/2 cup-ish of brown rice, quinoa, amaranth, wild rice, potatoes, beets, squash/ 1 small-med sweet potato

1. Skip carbs at breakfast. Opt for protein and veggies

2. Include 1 portion of healthy carb/energy vegetable at lunch

3. Include 1-2 portions of healthy carb/energy vegetable at dinner

4. Don't eat anything 4 hours before bed, if possible

Sample 4 Day Menu

Day 1

• Breakfast: Chard frittata

• Lunch: Quinoa salad with roasted chicken

• Dinner: Roasted root vegetables + green salad + protein of choice + healthy carb/energy vegetable

Day 2

• Breakfast: Green salad + Keller sausage

• Lunch: Beet casserole (without cheese) + broiled salmon + greens

• Dinner: Quinoa bowl (without cheese) with leftover roasted chicken

Day 3

• Breakfast: Smoothie

  • 2 TBS collagen powder

  • 1 TBS coconut oil or 1/2 avocado

  • 1 cup fresh spinach

  • 1 cup frozen cherries

  • 1/2 banana

  • 3/4-1 cup almond/coconut milk

  • 1 TBS raw cacao powder

  • 1/4 tsp cinnamon (optional)

• Lunch: Quinoa bowl (leftovers) + broiled salmon

• Dinner: Stinky Zinque Bowl

Day 4

• Breakfast: KB smoothie

• Lunch: Chicken with olives and lemon + brown rice + salad

• Dinner: Greens salad + spiced sweet potatoes + wild salmon

Snacks and Smoothies

• Chopped seasonal raw vegetables such as broccoli, radishes, carrots, celery, snaps peas, cucumbers, bell peppers, etc; dipped in guacamole, tapenade, or hummus.

• Roasted turkey or roast beef slices

• Half an avocado with olive oil, lemon, salt and pepper. Can add GF crackers like Mary’s, if desired.

• Smoothies (1-2 TBS collagen can be added for an extra protein boost to any recipe)

• Bone broth

• Nut butter (store bought is also fine)

• Grass-fed jerky

• Raw nuts and/or seeds. Dry roasted OK.

• Chia pudding

• Snack recipe book