Nutrition Tips And Food Planning

The first key point in nutrition tips and food planning is that I highly recommend setting a schedule for meals and committing to that through the use of a food journal. I use what I call the '12 eating/12 fasting rule'. That means that we plan our meals during a 12 hour period.

A good example might be planning meals between the hours of 8am-8pm, or whatever works for you to exert more control. This helps to avoid the pitfalls of living with a chronic illness, like night eating, overeating, or grazing to deal with pain and symptoms.

Non Regeneration causes high cortisol levels

Yes, non regeneration is actually the biggest cause to weight gain, fatigue, lowered immune status, and increase of all symptoms in any chronic illness. That is why we want to support our endocrine system by not eating late in the day. The liver, gallbladder and all of the detoxification organs start regenerating as the sun goes down. 

Our Body Clock article explains more about this and how living with fibromyalgia can lead to non-regeneration of our essential organs and glands. 

A disciplined food plan is essential when living with chronic illness. Structure, food quality, planning and preparing food ahead is crucial to avoiding unhealthy eating patterns, like eating late at night. 

In fact, many studies have been done over the years linking lack of sleep to high cortisol levels and weight gain, however a new study from JAMA Oncology (March 31, 2016) indicates that fasting at least 13 hours overnight reduces the risk of breast cancer. 

Yes, you heard that right!! Please do not be afraid of structured eating, otherwise known as Intermittent Fasting. 

Working nutritionally with people over the years, I have found that many people tend to eat more of their calories in the second half of the day. Many will say they don't feel like eating breakfast. Utilizing the suggestions here and on the juicing/blending article of the site here will aid in the "how and why" to making it work and creating a more balanced nutritional plan. 

General Nutrition Tips

Most Important Nutrition Tip:
Eliminating Excess Sugars and Grains

Eliminating excess sugars and grains is the goal here in order to support the endocrine system, metabolism and immune health. If sugar cravings become an issue between meals, try using a half to one tsp. of ACV (Apple Cider Vinegar) or CCV (Coconut Cider Vinegar) in 12 oz. pure water.

Just be sure to go slow with cider vinegar, the taste should not be strong. Add a touch of cayenne pepper if you are not allergic to stimulate metabolism and circulation. Vinegar should not be over used. Never take it straight. If you have a reaction or histamine overload reaction, avoid using any type of vinegar for a period of time. 

This foundation (healthy terrain) will support all aspects of well-being, physical AND emotional. The endocrine system is intimately involved when any illness is present in the body. Nourishing and protecting the adrenal glands is essential due to the constant stress inflicted on them from ongoing viral activity, nervous system involvement and nutrient depletion. 

Cultured vegetables, seaweeds and high quality salt will aid in creating a stronger foundation. As we say in the 'adrenal stress' article, the adrenals perform well on high quality salts and nutrient dense foods. Make them a part of your weekly dietary plan. If you do not care to make your own, more companies are supplying cultured vegetables such as this Farmhouse Culture brand shown here. 

Nutrition Tips for Morning Meals

Nutrition Tip:Before Original PlantFusion, there was no safe protein powder I could recommend to my clients or use myself.

1. A blender drink that incorporates alkaline fruits and vegetables is ideal for breakfast due to the body being in a more acid state upon awakening.

I recommend and use  "ORIGINAL PLANTFUSION" protein powder for a safe and non-allergen protein that can be used at any time. With added glutamine, this is an excellent choice for healing a leaky gut and absorption of a quality protein source to nourish muscles.

There are many protein powders on the market today, unfortunately many of them use additives, gmos, gums or other allergen forms of protein like rice or whey protein, Plantfusion does not.

Another protein powder that I recommend is the Raw Natural form of Sun Warrior. The Sun Warrior Raw Natural form is free of all sugars and stevia as well (for those who have intolerance to stevia) SW does not contain glutamine, so I would recommend taking glutamine separately. Both of these use allergen free forms of protein. Both available on the hi-lited link. 


The Fibro Body needs an easy to assimilate, non-allergen form of protein. PlantFusion works great to feed muscle, repair leaky gut and sustain energy. This protein powder eliminates allergens including whey, soy, gluten, casein AND rice.

Be sure to obtain the ORIGINAL version which is free of rice protein. ORIGINAL Plantfusion comes in flavors or unflavored. I recommend mixing in a high powered blender with organic additions like greens, flax meal, green apple, berries, coconut oil and any other heal-thy ingredients compatible with YOUR body.

Before Original PlantFusion, there was no safe protein powder I could recommend to my clients or use myself.  I simply support it because it IS an ESSENTIAL tool in a heal-thy diet and in my fibro-fitness protocol. 

Support YOUR metabolism and endocrine system today, like many others who continue to praise this healthy protein source. (With Branch Chain Amino Acids and Glutamine, PlantFusion supports a healthy gut and balanced energy)

2. Lean proteins, eggs (if tolerated), or any safe protein. Always eat proteins with alkaline vegetables such as greens, neutral vegetables such as summer squash.No more than 3 oz. of protein at any meal.
Include a healthy fat serving such as coconut oil, olive oil, or avocado. A side of cultured vegetables will aid in digestion. (Note: 'hard boiled' eggs are harder to digest, more acid forming and not always tolerated as well as eggs 'over easy'..easier to digest) 

3. Gluten and/or grain free pancakes. To increase protein, add a tsp. of Original Plantfusion or your favorite protein powder into the mix. 
Remember that eating protein in the morning is essential to balancing sugar levels and reducing inflammation in the fibro body. Utilize raw honey if needed for sweetening. Keep it alkaline and low in natural sugars.

Nutrition Tips for Afternoon Meals

1. 3-4 oz. protein, such as turkey or grass fed meats. Vegetables (cooked and raw combined is beneficial), 1-2 fat servings. Limit fruit at lunch or between lunch and dinner for optimal metabolism and fat burning. Also, Cultured vegetables will aid in digestion of proteins and fats eaten at lunch. 

2. Vegan salad with organic greens. Mix organic field greens, romaine, etc. Do not avoid all greens, but avoid eating excess spinach or kale if thyroid symptoms are present (See related article "Underactive Thyroid"). Add soaked or sprouted nuts and flax meal for added fiber and Omega 3’s. If eating vegetarian, refer to the main diet page for tips on using sprouted mung beans or other sprouted legumes for protein. Cooked beans are high glycemic and harder to digest.

3. If eating out for lunch, choose lean or grilled meats or fish with steamed vegetables with dressing on the side. This way we control the type of fat our food is cooked in. Seaweed rolls or lettuce wraps are excellent.
Always be sure your food is well flavored. Curry, himalayan salt, oregano, cayenne, ginger.. these will add flavor and better digestion.

If eating at a buffet, start with a raw salad, then meats and fats. Then have cooked vegetables in your favorite sauce instead of sugar or fruit. 
Avoiding the tendency to eat sugar, even fruit sugar between lunch and dinner is one of the best ways to control cravings over time.

Control cravings between lunch and dinner

How do we control cravings or boredom in between lunch and dinner?

Deep breathing or a scheduled hour rest period will help to rest the adrenals and reduce cravings. (Essential because this is when cortisol starts to rise, and can rise abnormally in those with compromised thyroid and adrenal glands.)

Be extra mindful between the hours of 3-5 pm which is a great time for our second 20-minutes meditation time. 

Nutrition Tips for Evening Meals

1. Soups made at home are a great choice. Use organic vegetables, onions, garlic, wakame or kelp seaweed, red potatoes, sea salt, etc. 
Note: red potatoes are acceptable, white should be occasional or eliminated. 
Use dairy cream, fat only or non-dairy cream to flavor. (Avoid too much dairy protein which can cause constipation in some people)

2. Root bake made with organic root vegetables. Combine any roots such as beets, carrots, parsnips, turnips, etc. Cook with a small amount of coconut oil or clarified butter. Bake in the oven in a small covered dish. Root vegetables are full of nutrients and satisfying. 

3. Winter squash (cooked whole to seal in flavor) Note: See Recipe article page for details on cooking squash, and your hands will thank you !!

Add both raw and cooked vegetables. Dinner is the time to reduce fats and proteins to support the lymphatic system. We are best to keep it light and easy on the GI tract. 

Remember that bile activity is greatest at lunch time, so fats and proteins are used in greater quantity at that time and lesser at dinner.

4An 'entree' salad, light yet filling.

Mixed green salads with toppings for variety and if using a protein, only use like a condiment, sparingly at dinner to support the lymphatic system.

5. Red potatoes are a great addition at dinner, they are very different from 'white' potatoes and are well tolerated without causing inflammation like other potatoes can. 
They are essential for supporting serotonin production which we need to naturally wind down at night.

6. Many people love sweet potatoes. Just be sure to avoid mixing them with animal protein for better digestion. This is another reason to eat them at night, when we are limiting or avoiding more concentrated proteins. 

Check out our RECIPES page which is really more than recipes. Ideas, therapeutic foods and more. 

Before you leave, my sitemap can provide you with a "God's-eye" view of this website laid out in  "outline format".  It shows the titles of the major sections as well as subpages in an easy to understand manner AND each entry is a link to the respective page.  Click on this link, sitemap, and read one more page before you go. 

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