ADD - GEAR 3
Alright! Now let’s give you some good news!
While breakfast (Breaking the Fast) is important, it does not have to be early in the day. In fact, it is better to not eat first thing when you get up! I try to wait until around 12:00 pm - 1:00 pm, before having my first meal which is usually a salad. You may consider a salad as boring. I have been having salads for lunch on a regular basis for over 5 years now, and I don’t know if I’ve ever had the exact same salad twice! It’s a “surprise in every bite”!
There are so many different greens available! I add fresh veggies, occasionally nuts or seeds, and small amount of protein, (often from last nights dinner) with usually just olive oil, and a pinch of fresh herbs. There are endless combinations! I make salads that taste like tacos, pizza, cheese burgers…you name it.
Some days, my body just tells me it’s hungry, so I may have a small handful of nuts, and go on my way. Other times, I drink a big glass of water which almost always takes away the false sense of being truly hungry.
Once a week or so I eat a little earlier, after I have been up a few hours. Usually on the weekend, I’ll have a more traditional breakfast with pastured eggs, and grass fed cheese with tomatoes, avocados, or, perhaps, steamed spinach.
Your body is doing some amazing things in order to wake you up, and, by eating right away, you can stall those processes. If you are not hungry in the morning then simply try having a later breakfast that looks more like a “Brunch.”
Enjoy the following “Adds” as an alternative to your “Eliminates!”
Some "Breakfast/Brunch" ideas for you:
Eggs Benedict & Hollandaise (no bread)
Soft Boiled Pastured Eggs
Omelets Pastured Eggs
Smoked Sausage (No added Nitrates)
Wild Salmon and Full Fat Cream Cheese
Bacon (No added Nitrates and no flavor added)
Grass Fed Cheese
Vegetables in your omelet
Cottage Cheese 4% (Good Brand)
Sour Cream Full Fat
Or... have a salad as the main meal!
When at a Restaurant: use avocados, guacamole, olive oil, lemon juice, or vinegar for salads!
Add: a little bit of good fats like avocados, and olives!
Use these for dressings... Avocado Oil, Walnut Oil, Virgin Olive Oil, Sesame Seed Oil. Replace those bad oils from the "Eliminate" section with these good choices!
Some good snacks
Kerrygold Grass-Fed Cheese
Nuts (see Dr. Korman’s GEARED2bewell Grocery List for the best kinds)
“Whisps” Parmesan cheese crisps
Guacamole
Grass-Fed Beef Jerky (Need a dehydrator)
Celery (a piece) with original full fat Philadelphia Organic cream cheese
*These are snacks, and we’re talking about 2-3 ounces of one, or combination, per day total, just to help you between lunch and dinner.
**Try not to eat too many of those healthy nuts and seeds! They are high in Omega-6, which can be inflammatory if you eat them often, or have too many. A very small handful per day is good. Then balance them out with the great Omega 3's found in... Flax, chia, and fish.
Fresh ground (Never pre-ground, it will be rancid guaranteed) organic flax seeds, and chia seeds
Fatty fish like Wild caught salmon, smoked hearing and sardines!
Cauliflower - find a rice form called “riced cauliflower” in frozen packages in your grocer’s freezer.
Roasted Eggplant Dip
(Bean Hummus Alternative)
This is an awesome dip that tastes like hummus! You can eat it as a dip, or just put a spoon right in it and have a big bite! To find the recipe for this Roasted Eggplant Dip, click here!
Add bread recipes that are “Clean and Keto” friendly!
See the book pictured to the right for many awesome recipes!
Click here for one of our favorite bread recipes!
Spiral Zucchini is the preferred substitute for pastas!
Spaghetti squash is good as well, but again find organic and only use a small portion.
You can get a spiral tool to make noodles from Zucchini, and eat them raw or cooked. Raw prevents them from being as wet as they would be cooked.
Store-bought Snack Crackers
Here are some keto-friendly, store bought snacks to use with the Roasted Eggplant dip, or as a snack when “crunch” is needed! These can be found at your local market, or can be found online at healthy stores such as Thrive Market.
