Terry Lemerond

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Terry Talks Nutrition

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Terry's Menu for Health and Longevity

Whether you want to lose weight or just be healthier, my suggested menu can help anyone feel great. This is a healthy diet that will balance your weight, improve your health and put you on the road to a life of vitality and longevity. This is not just another weight loss plan – it is the healthy way to eat for a lifetime. If you follow my suggestions you will lose weight if you need to, but more importantly, you’ll have much more energy and vitality, you will feel better, you’ll be more clear headed and be able to concentrate better than ever before. This plan is so simple that I don’t need to write a book to explain how it works. All anyone needs to do is follow a menu plan of high protein, moderate healthy fats and low carbohydrate foods. People who follow this plan will truly understand the words “feeling fantastic.”

The Glycemic Index

I suggest that you follow the Glycemic Index in terms of the carbohydrates you consume on a daily basis. The University of Wisconsin has an excellent explanation of the Glycemic Index and a chart giving the glycemic index number for a variety of commonly consumed foods. What you need to remember is that the Glycemic Index of a food refers to its effects on our blood sugar levels. The higher the number the faster and higher the food causes our blood sugar to rise. An increase in blood sugar triggers an increase in insulin to transport it to our cells. Blood sugar levels that continually spike and drop cause the dreaded “afternoon crash”, weight gain, fatigue, difficulty concentrating, vision problems, and many other, potentially serious, health problems. To maintain a healthy blood sugar level, and to keep our insulin level normal, we should consume low to medium Glycemic Index foods that lead to smaller, more gradual changes in blood sugar levels. Foods in the 70-100 range (high) are red meaning, “Stop. Do not eat.” Foods with a Glycemic Index of 50-70 are yellow (medium) and should be eaten moderately and infrequently. Foods with a Glycemic Index of 0-50 are green (low) and can be consumed liberally. These foods help keep our insulin levels normal, our weight manageable, and help us avoid most of our modern day diseases.

Suggested Foods

Proteins: beef, bison, chicken, turkey, venison, duck and fish (salmon, mackerel or sardines). Protein portions should be the size of a deck of cards. Other protein sources: cottage cheese or yogurt, ½ cup; cheese (cow, sheep or goat), 1-2 ounces; 1-3 eggs; nuts and seeds, ¼ cup; whey or egg white protein.

One of these foods should be consumed at every meal but the portion should not exceed 3-4 ounces. The body cannot digest and assimilate more than 20 grams of protein at a time.

Fats: 3-4 tablespoons daily. Choose one or a combination of the following for a total of 3-4 tablespoons: olive oil, flax seed oil, coconut oil or canola oil; add omega 3 fatty acids from fish and supplements, particularly Vectomega®. These oils are exceptionally easy for the body to digest and will offset some of the large quantities of omega 6 fatty acids that are in our diet. Do not use corn oil, sesame oil, soy oil, peanut oil or any other vegetable oil. My personal preference is olive oil which we use liberally at home and carry with us when we travel.

Starchy Complex carbohydrates: very small portions of (1/4-1/2 cup) complex carbohydrates which are the starchy variety like rice or any other grain; yams; sweet potatoes; beets; corn and peas. No potatoes or French fries.

Non-starchy complex carbohydrates and fruits: 7-9 servings daily of broccoli, cauliflower, green beans, salad greens (unlimited), asparagus, brussel sprouts, berries, apples and pears (check the Glycemic Index for other choices of fruits and vegetables). Try to get 7-9 servings daily of this food group.

Remember - the quicker sugar enters the bloodstream, the quicker your blood sugar levels will peak and drop (following insulin release), resulting in low blood sugar levels and a host of non-life threatening conditions that can make you miserable: lack of concentration, blurred vision, irritability, can’t focus, incoherent and headaches. So make sure to use the Glycemic Index to help guide your food choices. That link again is: http://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_glycemic_index_patient.pdf

Sample Menus

Breakfast: 1-3 eggs any style. If fried, use good oils. For those who don’t like eggs, turkey and chicken sausages and beef bacon are good. Also include an orange; ¼ cup of cottage cheese; one slice of sprouted whole grain bread with butter or raw almond butter.

Or-

Egg white protein drink: 8 ounces of water or low carbohydrate juice; ½ cup thawed blueberries; 1 scoop of egg white protein powder. My favorites are Egg White Protein from Jay Robb and 100% Egg Protein from Healthy ‘N Fit. If you are not sensitive to dairy products, you can substitute whey powder. A good recommendation is Show Me The Whey.

Or-

2 boiled eggs, chopped and mixed with olive oil and salt and pepper; 1 ounce slice of cheese (goat cheese tastes great and is healthier); 1 slice sprouted whole grain bread with butter or raw almond butter.

Or-

Any choice of eggs; 2 ounces of meat; fresh berries and ½ orange.

Lunch: lunch can be made up of any choice of protein, such as canned tuna or salmon, chicken, turkey, duck or bison which can be wrapped in a corn tortilla or lettuce (when traveling); unlimited salad with olive oil and/or balsamic vinegar; 1 cup lightly cooked or steamed non-starchy vegetables.

Dinner: same as lunch but add ½ cup cooked brown rice, yam or sweet potato

Snacks: highly recommended two hours after each meal and before bedtime to stabilize the blood sugar level.

Choose one: ½ ounce cheese and a teaspoon of raw almond butter or 1 boiled egg, ½ orange or 6-12 almonds or ½ protein bar (Perfect Food Bar) or 6 almonds and a Tanka Bar or 1 small apple and a slice of cheese.