Meal planning

Here's a sample one-week meal plan that follows a 40/30/30 macro split and incorporates organic grass-fed beef or chicken, wild-caught fish, no wheat, and low dairy.

We hope this will make it easier for our patients and friends to get ideas on how to meal plan for the week.

Day 1:

- Breakfast: Veggie omelet made with organic eggs, spinach, bell peppers, and onions.

- Lunch: Grilled chicken breast with a side salad of mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.

- Snack: Carrot sticks with hummus.

- Dinner: Grilled wild-caught salmon with steamed broccoli and quinoa.

- Dessert: Mixed berries with a dollop of Greek yogurt (if tolerated).

Day 2:

- Breakfast: Overnight oats made with almond milk, chia seeds, sliced almonds, and a sprinkle of cinnamon.

- Lunch: Organic mixed greens salad with grilled grass-fed beef, cherry tomatoes, avocado, and balsamic vinaigrette.

- Snack: Apple slices with almond butter.

- Dinner: Baked chicken breast seasoned with herbs, served with roasted Brussels sprouts and sweet potato wedges.

- Dessert: Unsweetened almond milk pudding with a few dark chocolate shavings.

Day 3:

- Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and onions.

- Lunch: Grilled wild-caught shrimp skewers with a side of grilled zucchini and quinoa.

- Snack: Celery sticks with almond butter.

- Dinner: Grass-fed beef stir-fry with mixed vegetables (broccoli, bell peppers, snap peas) in a light soy sauce.

- Dessert: Baked cinnamon apple slices topped with a sprinkle of chopped nuts.

Day 4:

- Breakfast: Spinach and mushroom frittata made with organic eggs.

- Lunch: Baked wild-caught cod with a side of steamed asparagus and brown rice.

- Snack: Sliced cucumber with a Greek yogurt dip (made with limited dairy).

- Dinner: Grilled chicken breast with roasted cauliflower and a side of quinoa.

- Dessert: Chia seed pudding made with unsweetened almond milk and topped with fresh fruit.

Day 5:

- Breakfast: Quinoa breakfast bowl topped with mixed berries, sliced almonds, and a drizzle of honey (optional).

- Lunch: Grass-fed beef lettuce wraps filled with sautéed vegetables and served with a side of sliced bell peppers.

- Snack: Mixed nuts (almonds, walnuts, cashews).

- Dinner: Baked wild-caught salmon with roasted Brussels sprouts and a side of cauliflower rice.

- Dessert: Fresh fruit salad with a sprinkle of shredded coconut.

Day 6:

- Breakfast: Smoothie made with almond milk, spinach, frozen berries, and a scoop of protein powder (if desired).

- Lunch: Grilled chicken breast with a side of mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.

- Snack: Rice cakes with avocado spread.

- Dinner: Grass-fed beef stir-fry with mixed vegetables (broccoli, bell peppers, snap peas) in a light soy sauce.

- Dessert: Unsweetened almond milk yogurt with sliced almonds and a drizzle of honey (optional).

Day 7:

- Breakfast: Vegetable omelet made with organic eggs, spinach, bell peppers, and onions.

- Lunch: Grilled wild-caught shrimp skewers with a side of grilled zucchini and quinoa.

- Snack: Carrot sticks with hummus.

- Dinner: Baked chicken breast seasoned with herbs, served with roasted cauliflower and brown rice.

- Dessert: Baked cinnamon apple slices topped with a sprinkle of chopped nuts.

We are also providing are a few simple recipes to help you prepare some of the meals mentioned in the one-week meal plan:

Recipe 1: Veggie Omelet

Ingredients:

- 2 organic eggs

- Handful of spinach leaves

- 1/4 bell pepper, diced

- 1/4 onion, diced

- Salt and pepper to taste

- Cooking spray or a teaspoon of olive oil

Instructions:

1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.

2. Heat a non-stick skillet over medium heat and lightly coat it with cooking spray or olive oil.

3. Add the diced bell pepper and onion to the skillet and sauté for 2-3 minutes until they start to soften.

4. Add the spinach leaves to the skillet and cook for an additional minute until wilted.

5. Pour the beaten eggs over the vegetables in the skillet and gently swirl the pan to distribute the mixture evenly.

6. Cook for 2-3 minutes or until the eggs are set.

7. Carefully flip one side of the omelet over the other, creating a half-moon shape.

8. Cook for another minute to ensure the omelet is fully cooked.

9. Slide the omelet onto a plate and serve hot.

Recipe 2: Grilled Chicken Breast

Ingredients:

- 1 boneless, skinless chicken breast

- Salt, pepper, and your choice of herbs or spices for seasoning

Instructions:

1. Preheat the grill to medium-high heat.

2. Season the chicken breast with salt, pepper, and your desired herbs or spices on both sides.

3. Place the seasoned chicken breast on the grill grates and close the lid.

4. Grill for approximately 6-8 minutes on each side or until the internal temperature reaches 165°F (75°C).

5. Remove the chicken from the grill and let it rest for a few minutes before slicing or serving.

Recipe 3: Quinoa Salad

Ingredients:

- 1 cup cooked quinoa

- Mixed salad greens

- Cherry tomatoes, halved

- Cucumbers, diced

- Balsamic vinaigrette dressing

Instructions:

1. In a bowl, combine the cooked quinoa, mixed salad greens, cherry tomatoes, and diced cucumbers.

2. Toss the ingredients together until well mixed.

3. Drizzle the salad with balsamic vinaigrette dressing and toss again to coat evenly.

4. Serve the quinoa salad as a refreshing side dish or a light lunch option.

These are just a few recipe ideas to get you started. Feel free to customize them by adding your favorite ingredients or adjusting the seasonings to suit your taste preferences. Enjoy your cooking!

Remember that it's essential to consult a healthcare professional or a nutritionist before making any significant dietary changes and to adjust portion sizes based on your individual needs. Enjoy your meals!

www.clarkwellnesswaco.com

(254) 227-5851

Meal Prepping

Meal prepping has become a game-changer for individuals seeking to maintain a healthy lifestyle while managing a busy schedule. By dedicating some time to plan and prepare your meals in advance, you can save time, reduce stress, and make healthier choices throughout the week. In this blog post, we'll explore the benefits of meal prepping and provide practical tips to help you master this art and simplify your journey towards nutritious and delicious eating.

1. Plan Ahead:

Start by planning your meals for the week. Consider your dietary goals, nutritional needs, and personal preferences. Choose a variety of proteins (such as lean meats, fish, tofu, or legumes), complex carbohydrates (quinoa, brown rice, sweet potatoes), and plenty of vegetables and fruits. Make a grocery list based on your planned meals to ensure you have all the ingredients you need.

2. Batch Cooking:

Allocate a specific time for batch cooking, usually on weekends or a day off when you have more free time. Prepare larger quantities of food, such as grilled chicken, roasted vegetables, or cooked grains, that can be used as a foundation for multiple meals throughout the week. Store these pre-cooked components in separate containers for easy access.

3. Portion Control:

Divide your meals into individual portions to help manage your calorie intake and ensure balanced nutrition. Invest in reusable, portion-sized containers to keep your meals fresh and organized. Label each container with the contents and date to easily track expiration dates and avoid food waste.

4. Mix and Match:

Keep your meals exciting and avoid taste fatigue by mixing and matching your prepped ingredients. Combine different proteins, carbohydrates, and vegetables to create diverse and satisfying meals. For example, pair grilled chicken with roasted sweet potatoes and steamed broccoli for one meal, and with quinoa and a mixed salad for another.

5. Refrigeration and Freezing:

Store your prepared meals in the refrigerator for up to four to five days. If you're prepping meals for the entire week, consider freezing some portions to maintain freshness. Make sure to cool the meals completely before refrigerating or freezing to prevent bacterial growth. When ready to eat, simply reheat the meals in the microwave or oven.

6. Snack Prep:

Extend your meal prepping to snacks as well. Prepare nutritious and convenient snack options, such as pre-cut fruits and vegetables, homemade trail mix, or Greek yogurt cups. Having healthy snacks readily available can prevent impulsive, unhealthy choices when hunger strikes.

7. Stay Creative:

Don't be afraid to experiment with flavors, spices, and new recipes. Add variety to your meals by trying different cooking methods, incorporating international cuisines, or exploring new ingredients. This will keep your taste buds engaged and make mealtime more enjoyable.

Meal prepping is a powerful tool to support your health goals and simplify your lifestyle. By dedicating a little time each week to plan, cook, and organize your meals, you can save time, reduce stress, and make healthier choices effortlessly. Experiment with different recipes, embrace creativity, and enjoy the benefits of having nourishing meals readily available. With meal prepping, you'll be one step closer to achieving a well-balanced and fulfilling lifestyle.

Bon appetite!

www.clarkwellnesswaco.com

(254) 386-8149

Top 7 Enhancing Heart Health supplements

The Power of Garlic, Nattokinase, Vitamin K2, Green Tea, Neo40, Vitamin C, and Arterosil is promising and there is evidence that it can improve heart health considerably. Maintaining a healthy heart is a top priority for many individuals. In addition to adopting a heart-healthy lifestyle, certain supplements have shown promise in promoting cardiovascular health and reducing calcium scores, indicating a lower risk of heart problems.

1. Garlic:

Garlic has been recognized for its potential cardiovascular benefits for centuries. It contains compounds such as allicin, which have been shown to help lower blood pressure, reduce cholesterol levels, and support arterial health. These effects can contribute to a reduced risk of arterial calcification and improved heart health.

2. Nattokinase:

Nattokinase is an enzyme derived from fermented soybeans called natto. It has been studied for its potential to support cardiovascular health by promoting healthy blood flow and reducing blood clot formation. By enhancing circulation, nattokinase may help maintain arterial health and contribute to a lower calcium score.

3. Vitamin K2:

Vitamin K2 plays a crucial role in calcium metabolism, directing calcium away from arterial walls and toward bones, where it is needed. By supporting proper calcium utilization, vitamin K2 helps reduce the risk of arterial calcification and improves overall cardiovascular health.

4. Green Tea:

Green tea contains powerful antioxidants called catechins, which have been linked to various health benefits, including heart health. Catechins help reduce inflammation, improve lipid profiles, and support endothelial function. These effects can contribute to a decreased calcium score and improved cardiovascular health.

5. Neo40:

Neo40 is a nitric oxide supplement that supports healthy blood vessel function. Nitric oxide helps relax blood vessels, improve circulation, and support endothelial health. By promoting proper blood flow, Neo40 may contribute to maintaining arterial health and reducing calcium scores.

6. Vitamin C:

Vitamin C is a powerful antioxidant that helps protect against oxidative stress and inflammation, both of which can contribute to cardiovascular problems. It supports collagen production, which is essential for maintaining the integrity of blood vessels. By promoting overall cardiovascular health, vitamin C may help decrease calcium scores.

7. Arterosil:

Arterosil is a supplement that supports arterial health and the integrity of the endothelium, the inner lining of blood vessels. It promotes healthy endothelial function and reduces inflammation, contributing to improved cardiovascular health and potentially decreased calcium scores.

Incorporating garlic, nattokinase, vitamin K2, green tea, Neo40, vitamin C, and Arterosil into your heart health regimen may offer significant benefits in terms of reducing calcium scores and supporting cardiovascular well-being. However, it is important to consult with a healthcare professional before starting any supplementation to ensure proper dosage, compatibility with other medications, and individual suitability. Angelica Clark PA-C, IFMCP can help you evaluate if these supplements could help you.

Remember that supplements should not replace a healthy lifestyle, including a balanced diet, regular exercise, stress management, and routine medical check-ups. By combining these supplements with a heart-healthy lifestyle, you can optimize your heart health and potentially decrease your calcium score, reducing the risk of cardiovascular problems.

www.clarkwellnesswaco.com

(254) 386-8149