February 21, 2021

Carbohydrates are one of the main dietary sources of energy for the body. Aside from lactose (milk sugar), all carbohydrates are synthesized by plants. A lot of people get confused about what a carbohydrate is. They often go on fad diets and assume they are avoiding all carbohydrates by avoiding grains without realizing that fruits and vegetables are also carbohydrates. There are of course unhealthy and healthy carbohydrates and it comes down to eating the RIGHT carbs. All meals should contain a certain amount of carbohydrates – as a functional wellness consultant, I advocate for my nutrition and wellness clients to follow a Metabolic Type eating plan which includes a healthy balance of fats, proteins, AND carbohydrates for maintaining their ideal weight and feeling their best mentally and physically.

There are two main types of carbohydrates: simple and complex. Simple carbohydrates consist mainly of fruits and sugars. Complex carbohydrates consist of vegetables, grains, and starches. Both simple and complex carbohydrates can be refined. Refined carbohydrates are grains, vegetables, starches, and/or fruits that have been stripped of all or most bran, fiber, and nutrients. They also may be exposed to extreme heat or drying, colors, dyes, chemicals, and/or added hydrogenated oils and synthetic vitamins. This category of carbohydrates is made up of mostly starch and sugar and provides very little nutritional value to the body, merely acting as a “filler.” When you eat refined carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. If abused, refined carbohydrates can lead to mild or severe weight gain and can significantly increase your potential for diabetes, cardiovascular disease, hypertension, and more.

Some examples of refined carbohydrates include: instant oatmeal, potato flakes, refined breads, bagels, cereal, pastas, pastries, sugar-sweetened beverages and jams, fruit juices, and even gluten free items made primarily with starch, potato starch, rice starch, corn starch, etc. It is important to minimize or avoid refined carbohydrates and instead focus on fresh, organic fruits and vegetables. Try to consume grains in their natural state, meaning, they haven’t been altered in any way. Examples of unrefined whole grains include whole grain rice, millet, buckwheat, whole oats, amaranth, quinoa, and wild rice.

Can I help you with your nutrition and making healthy food choices? I’d love to hear from you – get in touch.

by Aubrey Thompson

February 14, 2021

One way to be sure your food is of the best quality is to eat fresh and organic as much as possible. The importance of eating organic is to avoid assimilating the harmful chemicals often used in conventional farming and processed foods. These chemicals range over 12,000 in number and consist of insults on our food such as: chemical sprays used to fertilize fields; colored dyes to improve appearance; preservatives to increase shelf life; hormones and steroids to quickly fatten up live-stock; antibiotics injected into animal feed; genetically modified (GMO) cells to “enhance” certain qualities; irradiation (drastic alterations to our food) for our “protection.” Luckily, you do have a choice. You can avoid all of this by making more informed decisions and some simple changes in your shopping habits.

As a functional nutrition and wellness coach, I work with clients on nutrition plans that encourage consumption of certified organic meats, produce, and other food products. If labels are overwhelming for you, I can help you understand products in the grocery store in order to eat and meal plan so you’re feeling your absolute best.

In this chart, I break down the potential differences between conventionally grown produce and raised meat versus foods that are certified organic or organic.

Conventional	Certified Organic, Organic
Food and supplements may have been chemically manufactured, treated, or altered in some way with a range of over 12,000 different chemicals.	Food that has been raised or produced without the assistance of toxic chemicals, pesticides, fungicides, fillers, toxic coloring agents, hormones, steroids, etc.
Chemical fertilizers may have been added to promote growth.	Natural fertilizers are used such as manure or compost to promote growth.
Toxic insecticides and pesticides may have been sprayed to ward off pests and bugs.	Native birds, insects and traps are used to ward off pests and bugs.
Irradiation, which damages DNA beyond repair, may have been applied.	No irradiation is ever used.
Herbicides may have been applied to prevent weeds.	Crops are rotated, mulch is used, and weeds are pulled by hand.
Plants are genetically modified to control crops, increase growth, and increase profit margins (GMO are man-made, not nature-made).	Plants are left to flourish as nature made them. They are not altered or made into something other than what they are.
End products are enriched, dyed, waxed, or artificial ingredients are added.	The end product is as nature intended; nothing is enriched, added, or removed.
Animals are treated with hormones and steroids to quickly fatten them up.	Animals are fed a nutritious diet of organically grown grains, or their natural diet of grass and grubs.
Animals are given antibiotics in their feed to ward off disease from poor diet and poor living conditions.	Animals are tended to properly, their environment kept clean and their living conditions enhanced to ward off disease and sickness.
Proper care and humane treatment of factory– farmed animals is often grossly ignored. Livestock are often sick, over-crowded and neglected, leading to an increase in stress.	Animals are provided proper space to roam if not completely free-range. Stress is minimized by providing the animals with proper care in conditions that are not over-crowded or neglected.

by Aubrey Thompson

February 7, 2021

The menus in this category are to stimulate ideas based primarily on a carbohydrate type food list. In this previous post, I explained how your metabolic type is determined and the benefits you reap from eating according to your type. If we determine that you’re a Carbohydrate Type, you’ll eat according to this macronutrient breakdown: 50-55% Carbohydrates + 25-30% Protein + 10-15% Fat per meal.

Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Some of my lunch ideas for Carbohydrate Types:

Meatball Cassava Wraps
Orange Rosemary Chicken Salad
Quick and Easy Open Faced Tuna
Lentil Wild Rice and Vegetables
Salmon Teriyaki Tortillas
Apple Molasses Protein Shake
Greek Style Salad
Zoodle (Zucchini Noodle) Salad
Chicken Pear Arugula Salad

Your Metabolic Type Diet is easy to follow and I’ll help you every step of the way. Just stick to your Recommended Foods as closely as you can. You do not need to weigh your foods, measure out serving sizes or count calories. Eat according to your appetite. Eat at least three meals a day. Snack if you need to and always try to eat before you get hungry to stabilize your blood sugar. Eat protein and fat with each food intake. Although you can eat any of your foods in any combination, here are some meal suggestions to help get you started. Eat grains and other starches only if required as per your Diet Check Record Sheet reactions.

Get my easy lunch ideas for Carbohydrate Types as a printable PDF

by Aubrey Thompson

January 31, 2021

What can an analysis of a hair sample tell you about your health! A lot, actually.

One of the services I provide, a hair mineral analysis can identify possible “blocking factors” that could inhibit your ability to reach your health goals.

A hair sample acts as an excellent screening tool to provide specific information about your metabolic and nutritional status. This includes the effects of diet, nutritional supplementation, stress, toxic metal exposure, and even inherited mineral patterns.

Via a hair mineral analysis, I can evaluate:

Digestions and assimilation of nutrients
Presence of gastro-intestinal dysfunction
Overall thyroid and adrenal function
Blood sugar regulation
Internal stress response
Heavy metal toxicity

Every hair mineral analysis includes a 50 minute virtual session with me to review the results and what it could mean for your health. Have more questions or interested in having a hair mineral analysis completed? Contact me.

by Aubrey Thompson

January 24, 2021

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Division of your Macros: 50-55% Carbohydrates + 25-30% Protein + 10-15% Fat per meal. Again, these may need to be adjusted for individual needs.

Tips on following your menu guidelines:

Avoid gluten and dairy for 3 months to identify and heal from any potential allergies
Alternate your foods. Vary nuts and seeds, different meats, different fruits and vegetables every week.
Feel free to mix up the menus as long as you are staying within your proper ratios of carbs/proteins/fats
Avoid conventional animal proteins. Conventionally raised animals have been injected with growth hormones, and antibiotics, and fed an unnatural diet. Buy your meats exclusively from Whole Foods Market, or local farms.
Snacks can be used as part of a meal as long as a protein is chosen to go with them.
Avoid using the microwave, even if only to warm water.
Any fruits eaten should be “green” – not fully ripened. Fully-ripe or overripe fruits can be too high in sugar for protein types. Preferably, fruit should be eaten with some protein and/or fat like nuts or avocado.
Note: Portions are based on individual needs. Be sure you are eating enough food to feel satisfied but not too full.

Your Metabolic Type Diet is easy to follow. Just stick to your Recommended Foods as closely as you can. You do not need to weigh your foods, measure out serving sizes or count calories. Eat according to your appetite. Eat at least three meals a day. Snack if you need to and always try to eat before you get hungry to stabilize your blood sugar. Eat protein and fat with each food intake. Although you can eat any of your foods in any combination, here are some meal suggestions to help get you started. Eat grains and other starches only if required as per your Diet Check Record Sheet reactions.

Download a printable version of my favorite Carbohydrate Breakfast ideas here!

by Aubrey Thompson

January 17, 2021

Crockpot or slow cooker meals above all else, offer the benefit of convenience. When healthy meals are convenient and pre-prepared, they are much easier to stick to than when you have to prepare a dinner at the end of a long day or make a lunch when you are in a hurry.

Crockpot meals can be made in bulk in order to help with meal planning for the whole week. Also, because crockpot meals are often soups or stews, they are easy on your digestive system. Cook these recipes on low for several hours until the meat is cooked through and tender.

Included here in my healthy slow cooker recipes:

Sweet Potato Chili with ground turkey, beef, or lamb
Coconut Chicken Curry with toasted and salted coconut flakes
Artichoke Chicken loaded with veggies and black and green olives
Beef Stew
Beef Stroganoff over brown rice noodles
Fish Stew with cod and fresh herbs

Download my printable 6 Healthy and Easy Slow Cooker Recipes here!

by Aubrey Thompson

January 10, 2021

Now more than ever it is important to take extra care of your health and ensure your immune system can protect itself from pathogens such as viruses, parasites and bacteria. Keeping your immune system healthy and strong includes:

getting enough sleep
keeping yourself hydrated
eating healthy and in support of your nervous system
managing mental and emotional stress
taking supplements to support and correct underlying imbalances and aid immune function

Receive my free general immune protocol that can serve to up-regulate your immune system and provide added protection from Covid-19. For more information on how to build a healthy foundation in your body, and for more individualized support, please schedule a personalized zoom session with me.

Photo: www.instagram.com/standardprocess

by Aubrey Thompson

January 5, 2021

The lunch ideas and recipes in this category are to stimulate ideas based primarily on a protein type food list (see my previous post on determining your Metabolic Type). Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices. Please contact me if I can help you determine your Metabolic Type.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Division of your Macros: 30% Carbohydrates + 40% Protein + 30% Fat per meal. Snacks should consist of at least a protein or fat. Macronutrient ratios may need to be adjusted for individual needs

More tips on following your menu guidelines:

Avoid gluten and dairy for 3 months to identify and heal from any potential allergies.
Alternate your foods. Vary nuts and seeds, different meats, different fruits and vegetables every week.
Feel free to mix up the menus as long as you are staying within your proper ratios of carbs/proteins/fats.
Avoid conventional animal proteins. Conventionally raised animals have been injected with growth hormones, and antibiotics, and fed an unnatural diet. Buy your meats exclusively from Whole Foods Market, or local farms.
Snacks can be used as part of a meal as long as a protein is chosen to go with them.
Avoid using the microwave, even if only to warm water.
Grain foods are optional and must be limited for a protein type.
Any fruits eaten should be “green” – not fully ripened. Fully-ripe or overripe fruits can be too high in sugar for protein types. Preferably, fruit should be eaten with some protein and/or fat like nuts or avocado.
Note: Portions are based on individual needs. Be sure you are eating enough food to feel satisfied but not too full.

Get your printable PDF of easy Lunch Ideas for a Protein Type here!

by Aubrey Thompson

December 28, 2020

In my last post, I explained metabolic type nutrition guidance if you’re a protein type as well as my favorite protein type dinner recipes. Check out that post here.

Here are some easy breakfast ideas for protein metabolic types – egg free ideas are included and yes, you can have pancakes! Get in touch with me if I can help with determining your metabolic type or if you’re in need of nutritional and wellness consulting. Remember, I can conduct appointments virtually.

Download my printable PDF Breakfast Ideas for Protein Types here.

by Aubrey Thompson

December 20, 2020

The menus in this category are to stimulate ideas based primarily on a protein type food list (see my previous post on determining your Metabolic Type). Please adjust according to individual taste preferences and macronutrient needs. Suggestions and ratios may not work for everyone. Be aware of how you feel after each meal. You should have energy, minimal to no cravings, and be satisfied between meals – if you are not, then you need to adjust your ratios or food choices. Please contact me if I can help you determine your Metabolic Type.

Be creative and add foods you enjoy, staying within your macronutrient ratio. It is important to use all natural or organic foods at least 85-90% of the time.

Division of your Macros: 30% Carbohydrates + 40% Protein + 30% Fat per meal. Snacks should consist of at least a protein or fat. Macronutrient ratios may need to be adjusted for individual needs

More tips on following your menu guidelines:

Avoid gluten and dairy for 3 months to identify and heal from any potential allergies.
Alternate your foods. Vary nuts and seeds, different meats, different fruits and vegetables every week.
Feel free to mix up the menus as long as you are staying within your proper ratios of carbs/proteins/fats.
Avoid conventional animal proteins. Conventionally raised animals have been injected with growth hormones, and antibiotics, and fed an unnatural diet. Buy your meats exclusively from Whole Foods Market, or local farms.
Snacks can be used as part of a meal as long as a protein is chosen to go with them.
Avoid using the microwave, even if only to warm water.
Grain foods are optional and must be limited for a protein type.
Any fruits eaten should be “green” – not fully ripened. Fully-ripe or overripe fruits can be too high in sugar for protein types. Preferably, fruit should be eaten with some protein and/or fat like nuts or avocado.
Note: Portions are based on individual needs. Be sure you are eating enough food to feel satisfied but not too full.

Get my favorite Easy Dinner Recipes for Protein Types as a downloadable PDF.