Diet

Gut health: The intestines are made up trillions of microorganisms (also called microbiome). Some are harmful and others are health-promoting.

• Things that can affect your gut microbiome include high-stress levels, poor sleep, unnecessary use of ANTIbiotics, and highly processed or sugary foods (poor diet). Having an unhealthy gut microbiome can result in poor immune function, irregular hormone levels, gaining weight, and the development of diseases.
• Healthy food (probiotics) for gut health: high-fiber foods such as whole grains, vegetables (broccoli), and legumes (black beans). Fermented food such as yogurt or kimchi. Collagen-boosting foods such as citrus fruits, nuts, or salmon skin.
• Benefits of a healthy gut microbiome include: maximized nutrient absorption, enhanced immune function, mood regulation (stress), fighting diseases, reduced inflammation, weight management, and detoxification of wastes. Maintaining a healthy gut microbiome can come from diet, hydration, exercise, and stress management. For guidance with these see: https://medium.com/@kolby14allen/physical-health-alpha-3ad48bf673a5

Meal prep: I prepare my 3 daily meals following the 4 main food groups. I use this chart to base the proportions of each group.

• For breakfast, I eat lighter foods. Focus on gaining energy for the day: protein and carbs. Eggs for protein, spinach for veggie, banana for fruit, and toast for grain.
• I often pack a lunch (meal prepping). I make a sandwich which gives me grain, meat, and lettuce veggie. I include an apple or orange for fruit.
• For dinner I often meal prep at the start of the week by cooking and putting it into containers in the fridge. An example could be grilling chicken, rice, peas/ broccoli and eating it with an orange or grapes. Cook multiple portions, pack it all in a container and refrigerate/eat it for 2–3 days!

Chronological digestion: Your body breaks down food groups at different rates.

• If you need quick energy you should eat sugars then simple carbs: Fruit, dairy, and grains. Fruit, dairy, desserts, granola bars, and white bread, pasta or rice.
• If you want long-term energy eat proteins. The quickest digesting proteins are eggs, chicken/turkey/pork, and fish/seafood. The longer digesting proteins are legumes, red meats,and plant-based proteins.
• If you want both quick energy and long-term energy, eat fruits then simple and complex carbs first. Then eat vegetables because they are in between (less starchy is faster than high starchy too). Finish with proteins. First, boost your energy with quick-energy foods, then when your energy is boosted, complement it with the sustained fuel of long-term energy sources. Not only will this combination enhance the enjoyment of your meal, but you’ll also experience prolonged satisfaction and sustainability.

Vitamins & minerals: see https://medium.com/@kolbz2real/vitamins-and-minerals-a76045b3e934

Limit junk- processed food or preservatives, fried or fast food, high sugar, unhealthy fats, high sodium. My philosophy is eat right every day for at least 5 days a week and moderately enjoy eating what you want 2 days a week. Find your balance between healthy eating and treating yourself.

• Grilled> fried; water> soda; whole> white; nuts, cracker, fruit> potato chips; olive oil> vegetable oil.