Nutrition
At Laced In Wellness, we believe in optimizing health by creating a solid foundation. Nutrition is one of the primary pillars required for making long lasting and sustainable improvements in all aspects of life. Consider this your comprehensive handbook for optimal health
How to create the perfect meal
Food is medicine and understanding nutrition is critical to achieving optimal health. Our approach is centered around empowering you to make intentional, healthy choices without feeling restricted by macro counting or strict meal plans. Use this guide and the downloads below to get creative with your food choices.
01
Choose your ingredients
CHOOSE 1 INGREDIENT FROM EACH OF THE FOLLOWING CATEGORIES:
+ Vegetable: Salad with vinegar dressing, Roasted Vegetables
+ Protein: Red Meat, Eggs, Chicken, Fish, etc.
+ Carbs: Sweet Potato, Turnip, Parsnip, Carrot, etc.
+ Healthy Fat: Butter, Ghee, Coconut Oil, Avocado, Dairy
Keep in mind that adding in fats is usually unnecessary when eating red meat or fish as a protein source
(Optional Sweet Afters): Apples, Berries, Pineapple, Dark Chocolate etc
03
Cook
COOK THE FOOD AND PUT IT ALL ON YOUR PLATE
+ Add fresh herbs to your vegetables
+ Add dried spices to your smart carb
+ Squeeze fresh citrus juice over your protein
02
Portion Your Ingredients
PORTION YOUR INGREDIENTS
PER SERVING - adjust according to your needs
Protein: 1 Palm
Vegetable Starter: 1 Fist
Carbs: 1 Cupped Hand
Fat: 1 Thumb (Optional)
04
Eat
EAT IN ORDER TO STABILIZE BLOOD SUGAR
First: Vegetable Starter, Tbsp of Apple Cider Vinegar
Second: Protein
Third: Fats
Fourth: Carbs
Fifth: Dessert or Fruit
Key Habits
Now that you've optimized what you're eating and perfected your meal plan, fine tune your daily routine by adding in these habits.
Eat Breakfast (especially before caffeine)
A lack of appetite in the morning is a key sign to a suppressed
metabolism. If you are not someone who regularly eats breakfast within an hour of waking, start by incorporating something small and easy to digest, like a yogurt cup or a smoothie. As your metabolism begins to respond over the new few weeks, start swapping out your easily digestible breakfasts (like liquids and low-density foods) for higher density meals, like eggs, potatoes, meat, etc.
Raw Carrot Salad
Eating a raw organic carrot daily helps bind to endotoxins in the gut, can help pull out excess estrogen, increases thyroid hormone conversion, and decreases stress hormone.
Adrenal Cocktail
A balance of vitamin C, potassium, and sodium, the adrenal cocktail is a must for anyone experiencing stress (hello, everyone) or low energy.
Recipe: 1/2 cup fresh OJ, 1/2 cup organic coconut water, large pinch
of Celtic sea salt. Consume in the afternoon in between meals.
Avoid Gluten
Gluten is a protein found in wheat and other grains like barley and rye. Consuming gluten can have negative impacts on the gut, not just for individuals with celiac disease, or gluten sensitivity. Gluten ingestion has been linked to inflammation and damage to the small intestine's villi, reducing nutrient absorption. Additionally, gluten has been associated with disruptions in gut barrier function, potentially contributing to "leaky gut" and allowing harmful substances to enter the bloodstream, triggering systemic inflammation. Gluten may also impact thyroid conversion by interfering with the absorption of thyroid hormones and contributing to autoimmune responses that could affect thyroid function. Overall, it's typically not beneficial and something that should be avoided.
Avoid Alcohol
Alcohol consumption can have detrimental effects on gut health, as it disrupts the balance of beneficial bacteria in the digestive system, leading to inflammation and intestinal permeability. Alcohol also negatively influences metabolism by impairing the body's ability to efficiently process nutrients, contributing to weight gain and metabolic disorders. Additionally, alcohol can disrupt hormonal balance, particularly affecting insulin sensitivity and leading to disruptions in blood sugar regulation.