This might surprise you but planning, preparing and enjoying REAL food is actually easy!
Many of the clients I coach at Simply28 Nutrition, find that the number one challenge they have when it comes to taking care of their health and eating nutritious food is that it’s hard. They struggle with figuring out not only what to eat but also how to get dinner on the table fast.
Well, I have some pretty exciting news! I’ve learned from my clients how to help them achieve their health goals AND most importantly to make it easy to fit eating well into their busy lifestyles. I understand how challenging it can be to balance work, family and personal life and I also, know how important it is to optimize your health through REAL food so that we keep ourselves and our families well.
Today we are going to break the myth, change the mindset, and give you some very simple steps to help you eat well and maintain a healthy, lean body by giving you a sneak peek into my new book that is releasing soon!
The Simply28 REAL Food Cookbook COMING SOON!
That’s right my friend, “The Simply28 REAL Food Cookbook,” by me, Lacee Cunningham, is being released this Summer 2022! I’ve been working on this book for more than a year and I can’t believe that it’s actually happening! The book outlines the Simply28 protocol that I’ve developed for my clients and that my family and I use every day. It’s the perfect protocol to reduce blood sugar, boost your immune system, reduce bloating and other intestinal disorders, give you more energy and help you look and feel better than ever! I’ve created over 100 recipes, that are all gluten free and paleo friendly. Included in the book you will find simple, fast and easy to prepare recipes for snacks, breakfasts, summer salads, desserts, main meals and even some fun beverages to spice up your life.
But you don’t have to wait for the book release to get started! Today I’m sharing with you a section of my book that covers The Foundations of the Simply28 protocol. This section covers the basics of what you need to know and understand get started. It is what I base my recommendations on for all of my clients and then tweak it to provide them with an individualized plan to meet their personal health goals.
~ If you are in need of an individualized plan to help you meet your health goals, go to www.simply28.com/contact and type “FREE Consult” in the comments section. Someone from our team will contact you to book your free consultation with me to see how one-to-one coaching can help you. ~
So, let’s dive in and get you started on The Foundations!
The Foundations
Simply28 is a total health program based on real food to help you optimize your health and reach your individual health goals by planning your meals around high-quality proteins and low-glycemic vegetables complemented with plenty of healthy fats to satisfy you for long periods of time. We add in moderate amounts of starchy vegetables, white rice, and seasonal fruits to provide rich nutrients, dietary fiber, and variety. Organic whole milk dairy may be added if well tolerated by the individual. Follow these guidelines for the best results.
- Reduce snacking unless otherwise instructed by your healthcare provider. If you are hungry between meals, it may mean that you did not include enough protein or fat at your previous meal. However, if you are hungry, you should eat. If you snack, eat a balanced snack that includes veggies or fruit with high-quality fat and protein: for example, a small apple with a handful of nuts, carrots and celery dipped in nut butter, slices of turkey with bell pepper strips, or deviled eggs with olives.
- Eat the highest quality foods you can obtain. Organic, wild-caught, grass-fed, or farm-raised foods are always your best choices. It can be difficult to find these products in some parts of the world, and they are often more expensive. That said, what you spend on groceries today, you will save on healthcare costs tomorrow. Do the best you can with your resources and try to eat fruits and vegetables that are in season. They cost less, are more nutritious, and they taste better!
- Eat only whole foods as close to their original form as possible. Eat meat, poultry, fish, whole milk dairy (if tolerated), eggs with the yolks, nuts, healthy fats, a large variety of vegetables, and some in-season fruit.
- Avoid all processed foods including but not limited to bread, pasta, crackers, chips, candy, cereals, meats processed with nitrates, vegetable oils, canola and corn oil, any type of margarine or fake butter spread, fake dairy creamers, and most foods that come in a bag or box. Even those foods with health claims such as “gluten-free,” “unsaturated fats,” “whole grain,” or “part of a healthy diet” should be avoided in most cases.
- Shop the perimeter of the grocery store for most of your foods, including the produce, dairy, and meat departments. Add in some canned goods such as tuna, tomatoes, or organic chicken or beef broth for convenience. Stock your kitchen with a good supply of healthy staples like extra virgin olive oil, coconut oil, almond flour, grass-fed butter, nuts, nut butters, herbs, and spices.
- Include at least one to two servings of vegetables with both lunch and dinner. Include some raw veggies daily unless you experience digestive problems. In this case, lightly steamed, sautéed, or roasted veggies will be easier to digest.
- Hydrate! The best beverage you can drink is water! Drink half your body weight in ounces daily. For example, a person who weighs 160 pounds would need 80 ounces of water daily (160 pounds ÷ 2 = 80 ounces). Note: do not exceed 100 ounces per day unless exposed to extreme heat or you are participating in strenuous physical activity to avoid losing vitamins and minerals.
- Plan ahead and have plenty of healthy options on hand. Many people find that planning their meals once or twice a week works best. Determine what meals or foods you wish to prepare. Take inventory of your kitchen to see what groceries need to be purchased and build your shopping list. If short on time during the week, prep some of your foods on your day off. Boil some eggs or make a veggie frittata that can be portioned out for breakfast over a few days. Slice and dice vegetables for snacks or to grab quickly for your lunchbox. Wash all lettuces and greens, spin dry, and store refrigerated so they are ready for use.
- And last, but not least, enjoy delicious foods that nutritionally feed your body!
Well, there you have it my friend. To learn more about what foods to eat you can download my FREE Quick Start Guide with a complete What to Eat Shopping Guide.
Until next time, may you always “Live Life Healthy and Happy!”
Lacee
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