 Overview: This program will walk you through how to stock your freezer full of healthy meals in just three hours. The prep guide outlines how to prepare and the meal plan shows how to use the freezer meals over seven days. Serving sizes can be adjusted as needed to create even more freezer meals if desired. Furthermore, meals for this program have been chosen to include low glycemic carbohydrates, high-quality protein, monosaturated fats, and bone-building nutrients plus they are dairy free & gluten free. Some of the recipes included- Chocolate Zucchini Muffins Black Bean & Sweet Potato Burritos Chocolate Cherry Green Smoothie Chicken Curry Slower Cooker Stew and More... Actual meal plan for purchase is located here Evidence This program was created with four key considerations:
Low Glycemic Carbohydrates Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels and provides up to 55 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats, sweet potatoes, and cruciferous vegetables is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol. High-Quality Protein Getting enough daily protein can help with weight management and preventing muscle loss. This meal plan provides around 20% of calories from protein daily from chicken, eggs, lentils, sausage, and protein powder. These complete proteins are highly digestible and provide an adequate amount of amino acids. Monounsaturated Fats Good quality fats are associated with a lower risk of both heart disease and cancer. This plan is rich in monounsaturated fat from plant-based oils, avocado, nuts, and seeds, and is lower in saturated fat, meats, and dairy products. The meals use olive oil which contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses. Bone Building Nutrients Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages and almond butter. To maximize the absorption of dietary calcium, the plan limits salt intake as salt increases calcium loss through the urine. Magnesium is incorporated from food sources like spinach, black beans, and apples.
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1/29/2021 0 Comments Stress & Anxiety Support Meal Plan Overview: A high fiber, sugar-free meal plan packed with nutrients to support the body during times of stress. Nutrition plays an important role in managing anxiety by regulating neurotransmitters and blood sugar. This program is high in magnesium, vitamin B6, iron and fiber to offer extra support during times of stress. Some of the recipes included- Cucumber Hummus Bites Homemade Toasted Trail Mix Chickpea Flatbread Pizza & more... Actual meal plan for purchase is located here Evidence: This program was created with four key nutrients in mind:
Magnesium Research shows magnesium plays a role in migraines and depression. Emerging data suggests magnesium can help with chronic pain and anxiety. Many people do not reach their daily recommended intake of magnesium through diet, which is why this meal plan provides over 500 milligrams per day of magnesium from whole foods. Vitamin B6 Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. A low B6 status may also increase panic attacks. Getting enough vitamin B6 through diet can support the body during stress and reduce anxiety. This plan incorporates vitamin B6 from many foods including chickpeas, poultry, bananas, and squash. Iron Low iron is a known contributor to anxiety and depression. This plan contains great iron sources like beef, liver, and sausage. These iron sources are paired with foods that have vitamin C to enhance iron absorption. FiberFiber is an important nutrient to reduce anxiety. It helps to balance blood sugar and feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety. Fiber can be found in this plan from whole grains, legumes, seeds, and cruciferous vegetables. Pricing here |
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