LOW-CARB RECIPE IDEAS

Spicy Tofu Hotpot

Tomato Stew with Tofu

Stir-fried King Oyster Mushrooms with Sichuan Pickled Mustard

Miso Soup

Miso Oatmeal with Kale and Avocado

Vietnamese Fresh Spring Rolls

Turmeric Cauliflower Rice

Asian Ground Beef and Veggie Lettuce Wraps

Korean-Style Shredded Pork with Cucumber Slaw

Grilled Lemon Garlic Rosemary Chicken Breasts

Shrimp Thai Green Curry

Spicy Barbecue Ribs with Fresh Herbs

Asian Marinated Tuna with Shaved Salad

Paleo Chicken Piccata

Beef Pot Roast

Chicken Stir Fry

Soy Glazed Tofu Salad

Slow-Cooked Beef with Root Veggies and Kale

Slow Cooker Squeaky Clean Boeuf Bourgignon

Slow-Cooked ā€œHeart on Fireā€ with Creamed Kale

Paleo Crockpot Beef Stew

Nourishing Crock Pot Paleo Chicken Soup

Garlic Lemon Chicken Breast

Coconut Clam Chowder

Garlic Jalapeno Chicken Saute

Cauliflower Popcorn – Roasted Cauliflower

Roasted Asparagus Wrapped in Prosciutto

Salmon and Potato Pie

Bunless Burgers

Stir Fry Beef Salad

Pork Shoulder Ramen

Heaven Sent Grilled Pork Chops

Slow Cooker Rosemary Acorn Squash

Paleo Cauliflower Mashed Potatoes with Garlic & Dill

Mini Balsamic Mushroom Caps

Zucchini Pad Thai

Spicy Chipotle Grilled Salmon

Scallops with Potato-Cauliflower Puree

Buffalo Shrimp

Spicy Mussel Soup

Mustard-Garlic Brussels Sprouts

Slow Cooker Vegetable Korma

Guacamole Deviled Eggs

Kale Chips

Paleo Roasted Stuffed Pork Tenderloin

Smokey Cacao Nibs Encrusted Pork Chops

Pork Chops with Garlic Sage Butter

Balsamic Glazed Baked Pork Chops

Bacon and Jalapeno Frittata

Easy Spicy Paleo Salmon Frittata

Chicken Bacon Ranch Frittata

Zucchini Frittata

Bacon Wrapped Chicken Breasts

Chicken Breast with Olive Tapenade

Chicken (or Eggplant) Schnitzel

Slow Cooker Lemongrass and Coconut Chicken Drumsticks

Gyro Salad Platter

Cucumber and Carrot Salad

Skinny Buffalo Chicken Strips

Prosciutto Wrapped Scallops

Snap Peas with Lemon, Mint, and Pistachios

Grilled Lobster with Fresh Herbs Recipe

Eating quality food, regularly, in the right quantity and ratios is key in having your body perform at its best and will dramatically improve your chance of reaching health goals.

Macro Nutrient Ratios

You don’t need to count calories or macros to get the right portions for your goals. Instead, just use your hand to measure.

This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate as the calorie and macro approaches.

Here’s the general idea:

Healthy Recipes

A portion of protein = 1 palm

Healthy Recipes

A portion of vegetables = 1 fist

Healthy Recipes

A portion of carbs = 1 cupped hand

Healthy Recipes

A portion of fats = 1 thumb

This handy portion-measuring system works well for many reasons.

  1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, and even Grandma’s house.
  2. Hands are a consistent size. This provides a consistent portion reference.
  3. Hands are proportional to the individual. Bigger people generally need more food, and tent to have bigger hands, so therefore get larger portions. Smaller people generally need less food, and tend to have smaller hands, so therefore get smaller portions.

Plus, the hand portion-measuring system provides appropriate amounts of nutrient-dense foods and their specific macronutrients.

Main Aspects to Keep in Mind

Food Quality

1. Food Quality

Not all food is created equal. Different foods have different ways in which they affect the body. The more processed the food, the more stress it gives the body, and the more your blood sugar goes out of balance. Being hangry or constantly reaching for coffee are general ways in which this plays out. Eating more unprocessed whole foods will give your body more nutrients, decrease stress hormones and balance out your blood sugar. This will help your body perform at its best and create an environment that’s beneficial to functioning better on all levels.

Food Quantity

2. Food Quantity

The majority of people over or under eat on a daily basis without even realizing it. Being conscious of what you are eating and in what quantities is crucial in your health and wellness journey. The steps below will give you a clear guideline for what your plate should look like.

Food Ratios

3. Food Ratios

The way in which we combine food categories has a drastic effect on how our body looks and feels. Incorrect amounts can lead to more stress, more inflammation and unbalanced blood sugar levels which can lead to aching muscles and joints or lack of focus and energy crashes.

When the correct ratios of the food categories are eaten together they actually slow down the absorption of nutrients, which leads to a slower release of energy. This keeps blood sugar stable, keeps stress hormones from elevating to high which keeps us focused for longer periods of time with less crashes.

Meal Timing

4. Meal Timing

Upon waking your blood sugar and stress hormones start to rise. Eating breakfast followed by a meal every 3-4 hours helps blood sugar remain stable and stops your stress hormones from being too elevated. This is important as the cascading effect of this has.