Holistic Squid weighs in with a nutrient-dense spin on Cassie W.'s diet. Cassie, age 35, is a yoga instructor, long-distance runner, and mom of two from Yuma, Arizona. Whew! Here's what Cassie ate today:
Breakfast: Hardboiled egg, orange and glass of 1% milk.
Lunch: 1 avocado mixed with 2 tbsp cilantro, 2 tbsp purple onion and lime, corn tortilla chips, sliced tomato.
Dinner: Salmon cakes, spinach, salad with sesame vinaigrette.
Snacks: Piece of fruit, handful of almonds or walnuts, or some cut up veggies with homemade sour cream-yogurt-herb dip.
Exercise: Teach yoga 3x per week, long distance runner (average 25-35 miles per week), light toning with weights once a week.
Supplements: Multivitamin, vitamin E, glucosamine/chondroitin.
Dietary History: Recently diagnosed with gluten allergy so have had to adjust my diet accordingly, I do have a glass of wine most evenings with dinner. Also, I am one of those people who honestly “forget” to eat, especially when I am busy or stressed.
Dietary goals: I find myself with a lack of energy and difficulty sleeping quite often.
Challenges: I enjoy cooking very much, but I am also a very busy mom and wife. Our evenings are quite hectic with sports and afterschool activities. I have recently had to alter my cooking for myself and my daughter so its been challenging to cook for a split family, two without gluten, and two with. I've also been dealing with a death in the family after a long illness, so my energy is down.
Holistic Squid says…
Hi Cassie! Cooking for a busy family is certainly a challenge and going gluten-free is a big adjustment, but good for you for taking it on! Here are a few suggestions to help boost your energy and meet the demands of your hectic lifestyle:
Eat More fat
You've got some good fats in the egg, avocado, salmon, and sour cream, but – as a busy mom, a long-distance runner, and yoga teacher – you need more calories and slow-burning fuel for enough energy just to make it through the day. Replace the low-fat dairy with full-fat (ideally organic, raw, and from pasture-raised cows), and incorporate an extra scoop or slice of fat into each meal and snack. This could be raw cheese, a dollop of butter or coconut oil, cream, full fat yogurt or even bacon. Especially since remembering to eat can be a challenge for you, each bite should be as nutrient dense as possible. Consider adding a cod liver oil supplement for omega-3s, vitamin A, D, and K2.
Add some broth
Consumed daily, homemade bone broth can take the place of your glucosamine/ chondroitin supplement enriching your body with gelatin, minerals and glycosaminoglycans (which include substances like chondroitin and glucosamine, keratin and hyaluronic acid and more). Bone broth can also help to heal the gut, and even reverse food allergies (check out the GAPS diet). Consider drinking some broth with breakfast and including some soup with lunch and/or dinner for these healing benefits and extra energy.
Don't be a short-order cook
Gluten-free doesn't have to be a prison sentence – there are plenty of GF options that the whole family will enjoy, so don't waste your time cooking two different meals. In our home, spaghetti squash bolognese and crock pot chicken soup are two current favorites, but the internet is ripe with GF recipes for the picking. If your gluten-eating family members really want some wheat, offer them a chunk of bread and butter alongside their GF meal. Homemade ice cream is made with raw cream, egg yolks from pastured chickens, and a touch of raw honey or maple syrup is a fantastic GF way to fuel your family while having a fun and satisfying dessert. ‘Real' food rule of thumb – Cook what you love and eat with joy.
Plan Ahead
As a busy mom of two myself, I know that time in the kitchen can be a rare commodity. Try carving out a couple of hours on the weekend (ask your husband to entertain the kids if necessary or get them all involved in washing and chopping!), and prepare several nutrient-dense meals/snacks for the week. A bit of working ahead means you won't find yourself in caught in a lurch mid-week. Here's some ideas that don't take much hands-on time:
- Use a crock pot for easy soup, stew or chili that you can start in the morning and leave all day.
- Simmer chicken or beef bones for broth.
- Throw a quick casserole into the oven – enchiladas or shepard's pie are a good GF choices.
- Roast a chicken and a tray of veggies.
- Prepare all grains (rice, quinoa, oatmeal) for the week.
- Boil your eggs for the week of breakfasts on the go.
- Make double of everything and freeze for future, last-minute meals.
Want more ideas? Here's 9 Easy Steps to Being a Rock Star in the Kitchen.
Would YOU like to have a Holistic Squid, nutrient-dense spin on what YOU ate today? Send me your name, age, home town, and occupation plus your list of breakfast, lunch, snacks, supplements, dietary goals, and challenges to info at holisticsquid dot com.
This post is featured on Traditional Tuesdays Food Carnival.
Em,
I love these mini-makeovers of food. I think that it can be so easy to just fly on through Whole Foods and pick up some prepared, prepackaged food because it’s fast and easy, but nothing makes you feel as good on the inside and look as good on the outside, as making the meals to share with your friends and family yourself.
xo,
Amy Kliesch