A good way to know that you are eating the correct amount of these foods for your own individual needs is to use the palm method. It is pretty simple and eliminates the need for weighing your foods before every meal.
The general rule is as follows:
Protein - 1 palm sized portion of -
Cheese -low fat Chicken Duck Eggs Fish Kangaroo
Lamb Beef Mussels Oysters Pork Prawns
Scallops Squid Turkey Veal Tofu or Tempeh*
* You can have 2 palm portions per meal of Tofu and Tempeh
Vegetables to eat more of - (3 handfuls (raw) per meal)
Alfalfa spouts Artichokes Asian greens Asparagus Baby Spinach
Bamboo shoots Bean Sprouts Bok Choy Broccoli Brussel sprouts
Cabbage Capsicum Cauliflower Celery Chard
Coleslaw, dry Cucumber Eggplant Endive Fennel
Green Beans Kale Kohlrabi Leeks Lettuce
Mushrooms Okra Olives Onions Radicchio
Radish Rocket Sea Vegetables Snow peas Spinach
Sprouts Squash Tomato Turnip Water chestnuts
Zucchini
LIMIT these Vegetables to 1 handful (raw) daily (total) -
Avocado Carrots Corn Parsnip Peas Pumpkin
AVOID these Vegetables -
Potato Sweet potato Cassava
Allowable Fruits - 1 handful of allowed fruit may replace 1 handful of vegetables once daily -
Apples Apricots Blackberries Blueberries Cherries Grapefruit
Lemons Limes Mulberries Nectarines Passionfruit Peach
Pears Raspberries Rockmelon Strawberries Watermelon
Nuts and Seeds - 3 finger portion -
Almonds Brazil Nuts Coconut Meat Flax/Linseed Hazelnuts Macadamia
Pecans Pepitas Pine Nuts Pistacchio Sesame Seeds Sunflower seeds
Walnuts
Recommended Condiments and Oils-
Healthy Oils -1 or 2 tablespoons per day- Cold pressed oil preferable.
Coconut Oil Flax/Linseed Oil Macadamia Oil Olive Oil Sesame Oil Walnut Oil
Condiments - Soy sauce All spices All herbs
Allowed Sweeteners - Splenda (sucralose) Stevia
Meal Replacements and Protein Bars are also acceptable that are obviously high in good quality protein and nutrients, and low in fat and sugar.
What Else Can Be of Benefit?
The Metagenics Shake It Program has some easy to follow, delicious recipe books, dietary suggestions and a range of Protein shakes, Protein Bars and a versatile high Protein Vegetable Soup. To find out more go to the Shake It website.
If you have cravings and/or blood sugar irregularities you can also benefit by taking supplements to balance those cravings. Many of these supplements contain chromium and other nutrients which are especially beneficial when on a restricted carbohydrate diet and maintain healthy blood sugar levels and participate in glucose metabolism.
Other supplements are available which support blood sugar disorders with an inflammatory component, such as diabetes 2. These contain herbs as well as chromium to help with healthy glucose metabolism.
If you have a slow metabolism supplements containing green tea, capsicum and even cocoa (yes, cocoa),
help to speed up a lagging metabolism and give it a boost.
The supplements mentioned above are available by calling me or sending me an email.
When you eat well, exercise (walking will do nicely), drink lots of pure or filtered water, balance your chemistry with supplements if needed, you will win the battle of the bulge.
However, don't forget your mental attitude. You have to focus on what you want and where you want to be to draw it to you. If you focus on how much extra weight you're carrying, how hard it is to become slim etc, you will have a difficult time. Instead, work toward your goal appreciating any change and with gratitude, thinking only positive thoughts, and visualizing your desired outcome, you will attract it to you, this new, slimmer you. What you focus on is what you get!
Contact Details
If you would like to contact me for an appointment or a phone consultation if you are not local to Croydon Hills, please call
Judy Palankay on (03) 9723 1223 (Croydon Hills, Victoria, Australia) to arrange a time.
My email address is totalimagemarketing@gmail.com if you would rather send an email..
Visit my website at www.trancehealthonline.com
