WHOLISTIC HEALTH PLANNING

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WHOLISTIC HEALTH PLANNING

www.wholistichealthplanning.com [email protected]

Mary-Lou Harris (FIHWP, RHFP, FDSC, DIP ION, ITEC, SACOCT) Mobile: 07747 888353

SUGGESTED FOOD DIARY

(for blood sugar balance and digestive support) + (try and implement your HAND PORTION MANAGEMENT for EACH meal)

PLEASE ALLOW BETWEEN 4 AND 6 hours BETWEEN MEALS.

DO NOT SNACK BETWEEN MEALS AS THIS TAXES YOUR PANCREAS AND DIGESTIVE SYSTEM.

RECIPES: PASSWORD: YourYummyRecipes to access each recipe.

Please only use Wheat free bread with butter (e.g. St Helen’s goat’s butter); Avoid COW’s milk and dairy products (see Wheat and Dairy Alternatives); Always use FREE RANGE (and preferably organic) eggs; When frying, only use COCONUT OIL or butter,

Buy ORGANIC animal foods & chocolate, due to the pesticide content in the fat & high-profit crops in chocolate (and coffee).


MEAL NUMBER ONE OF THE DAY

TIME: Whenever you first feel hungry

START YOUR DAY WITH ONE OF THE FOLLOWING:

WORKING WEEK OPTIONS

CHOOSE ONE OF THE FOLLOWING:

  • Hard Boil 2 or 3 free-range eggs per day, for a week supply, in advance. Leave them to cool in cold water with the shell intact. DO NOT CRACK THE SHELL. The eggs will keep this way for the full week, in the fridge.
    • Have 2 or 3 eggs a day with hummus + a rice cake or a wheat-free bread such as the M&S ‘Made without wheat’ range that you can find at BP service stations with an M& S outlet at their forecourt) organic cow’s butter (NOT Lurpak please - they feed their cows soy) or St Helen’s goat’s butter
    • You can heat the eggs after removing the shell, by placing them in a cup of boiling water for a minute or two
  • Creamy water-based buckwheat flakes porridge (NO cooking needed)
  • Power-Packed Health Omelette
    • CAN BE MADE THE NIGHT BEFORE. This is great both hot as well as refrigerated overnight and had cold the next day as lunch or pre-made quick dinner. Great for a cold quiche-style lunch/dinner the next day.
  • Poached, fried egg + rice cake or/wheat free bread if desired
  • Scrambled Eggs with Shiitake Mushrooms, Red Onion & Coriander
  • Devilled Egg with a Difference
  • Natural organic Plain Full Far Greek Yoghurt (such as Yeo Valley or Rachel’s) with 2 tablespoons of ground seeds (pumpkin, sesame, sunflower and linseed) and a large handful of your favourite fresh organic berries
  • Brown Rice cakes or wheat-free bread +any of the following:

WEEKENDS OR DAYS OFF:

CHOOSE ONE OF THE FOLLOWING: (or one of the working week options if you prefer)

  • Poached/fried kippers with egg, tomato, mushrooms, avocado, Brown rice cakes or wheat-free bread
  • Mary-Lou style Fry-up (2 eggs fried in butter or coconut oil, 1 or 2 Grilled gluten-free sausages, 1 or 2 rashers of organic bacon, red onions and mushrooms fried in the bacon fat, half or 1 small avocado)
  • Any juice as described above or Mary-Lou’s Spice Up Your Life Tea or Cold Milkshake style drink


MEAL NUMBER TWO OF THE DAY:

ALWAYS ensure that you eat ENOUGH food so that you do not need to snack between meals. ALWAYS have PROTEIN with meals + good quality low GL carbohydrates. This will stabilize your blood sugars.

WORKING WEEK OPTIONS:

LUNCHBOX or ‘ON-THE-GO!’ POSSIBILITIES: CHOOSE ONE OF THE FOLLOWING:

  • See MEAL ONE range: all options are useful for work lunch or smaller portion snack foods
  • Last night’s dinner:
    • Make extra Wild/brown basmati rice or brown rice pasta or quinoa
    • Make a salad: chopped carrot/ peppers, shredded broccoli, sun-dried tomatoes, avocado, goat’s cheese or feta, olives etc, for lunch the next day.
  • Tinned oily fish like salmon, mackerel, sardines (in brine /spring water only) and an avocado
  • Pret/ Waitrose/M & S all do great salad and fish options:
    • Avoid the pasta/ potato/ white rice salads, and baked potatoes and chips. Some do soup and houmous and yoghurt. Avoid their bread!
  • SNEAKY-SNACKY WHEAT-FREE OPEN OR NORMAL SANDWICHES
    • Make your own sandwiches from wheat-free bread. These can be closed sandwiches so that you can take them to work if you choose.
  • Mix and match your own fillings as follows:
    • Add smoked salmon; smoked mackerel pate, tinned oily fish like salmon, mackerel, sardines (in brine /spring water only) + salad, sprouts (alfalfa, radish, broccoli, bean)
      • ‘Fishy’ fish can be ‘defishified’ by mixing plain yoghurt into the fish (like you would with tuna mayo)
  • Pancreas Support Turkey/Mince Burgers
    • Freezes well
    • Can use any minced meat - does not have to be turkey
  • Meatballs/Burgers with Spicy Tomato Sauce
    • Freezes well
    • Can use any minced meat - does not have to be turkey
  • Turkey Meatballs or Turkey/Mince Burgers
    • Freezes well
    • Can use any minced meat - does not have to be turkey
  • Soups: Can be bought from supermarket: fridge section: Organic range; or make own and freeze in smaller portions
  • MARY-LOU’S THERAPEUTIC HOMEMADE SOUPS::


MEALS AT HOME:

NUMBERS THREE + FOUR OF THE DAY

(FOUR IF YOU HAVE A VERY LONG DAY BEFORE BEDTIME)

AND MEAL TWO OF WEEKENDS OR DAYS OFF

CHOOSE ONE OR MORE OF THE FOLLOWING: (or one of the working week options if you prefer)

SALADS

SIDE DISH THAT REALLY SUPPORTS YOUR DIGESTION:

DRINKS

DESSERTS/ ICE CREAM etc.


SNACKS: Only if you feel hungry! Drink water 1st. It is often thirst, not hunger!

  • Mary-Lou's Anti-inflammatory Painkiller Biltong
  • Kallo Brown Rice cakes + hummus/nut or pumpkin seed butters/or sweet flavoured (e.g. dark chocolate coated brown rice cakes)
  • Any Breakfast options;
  • Swiss Marigold Bouillon as cup-a-soup (1 tspn/cup+hot water);
  • Organic DARK chocolate (not more than 4 squares)

Restaurants/Eating out: Tell waiter NO BREAD please. Order olives. Choose fish/ veg/ salad options. NO chips. NO PIZZA; NO PASTA! Ask for the burger and leave the bun. Most restaurants are happy to do this. If you see something you can’t eat, in a recipe on the menu, ask if they can leave it out-they are usually happy to oblige. Choose goats cheese salads, or Warm fillet of salmon/ fillet of chicken salads – they are surprisingly delicious and filling! M & S Fuel station outlets do: Olives, falafel, houmous, bean salad, salmon (smoked or grilled), superfood salads, blueberries, yoghurt, nuts. These are ideal to eat for an ‘on the road’ lunch when travelling.