Probiotics and prebiotics

Probiotics  are bacterias that live in our gut. In our gut has about trillions of bacteria. It depends on what kind of food we feed to the bacterias. They are good and bad bacterias. The good bacterias love fiber or we can say healthy food like vegetables and fruits,but be careful about fruits, some of them contain too much sugar.
Foods that are rich in probiotics are cottage cheese, kimchi, sauerkraut, yogurt, miso, pickle, kombucha, apple- cider vinegar, parmesan cheese and homemade fermented foods.
Food that are prebiotic contain a ton of fibers areasparagus, leeks, onions, beets, artichoke, chickpea, ect.

Herbs and spices

All herbs and spices are allowed on you plate to make food taste better and healthier. The example of herbs and spices are basil, cinnamon, herbal tea, garlic, ginger, oregano, parsley, shallot, vanilla, peper, lemon, peppermint, rosemary, sage, ect.
Also we use many condiments to taste like balsamic vinegar, taco seasoning, hummus, lemon juice, mustard, salsa(no sugar added), stevia, unsweetened coconut flake, vinegar, ect.

40% of your plate is vegetables

Vegetables that we can enjoy every meal are artichoke, arugula, asparagus, bamboo shoot, beets, bok choy, broccoli, brussels sprouts, cabbages, carrots (raw), cauliflower, celery, chili pepper, collard greens, cucumber, eggplant, green beans, green pea, jicama, kale, leeks, mushrooms, mustard greens, onion, peppers, pickle, plantains (green, cooked), radishes, rhubarb, romaine lettuce, spinach, turnip, zucchini.

30% of your plate is lean protein

Meats : 95% lean ground beef, chicken breast, crab, duck, eye of round, flank stake,halibut,herring, lobster, mackerel, pork loin, salmon, sardine, shrimp, sirloin, tender loin, tilapia, tuna, turkey bacon, turkey breast, whole egg, veal.

Dairy: cottage cheese, plain greek yogurt.

Soy products: tempeh, tofu, TVP

Carbohydrates are not only grains

We can get carbohydrates from grains, fruits, vegetables, and legumes.
Grains: bran, quinoa, wheat germ, wild rice.
Fruits: apple, apricots, blackberries, cherries, coconut,figs, grapes, grapefruit, kiwis, lemon, Nectarines, oranges, passion fruit, peaches, pears, pomegranate, raspberries, strawberries, tomatoes.
Vegetables: artichoke, arugula, asparagus, bamboo shoot, beets, bok choy, broccoli, brussels sprouts, cabbages, carrots (raw), cauliflower, celery, chili pepper, collard greens, cucumber, eggplant, green beans, green pea, jicama, kale, leeks, mushrooms, mustard greens, onion, peppers, pickle, plantains (green, cooked), radishes, rhubarb, romaine lettuce, spinach, turnip, zucchini.
Legumes: beans (black, garbanzo, great northern, kidney, lima, navy, pinto, soy, ect), lentils.

What food is good Fat

On the decide you plate we should have about 10% of the plate is good Fat. 

We can enjoy good fat everyday and every meal. We can get the fat from fruits, nuts and seeds, dairy and oil.

Fruits: Avocado, olives

Nuts and seeds: almonds, almond flour, cashews, coconut flour, chia, flex, hazelnuts, natural nut butters, peanuts, pecans, pumpkin seeds, pine nuts, roasted nuts, sesame seeds, sunflower seeds, walnuts

Dairy: cheese (american, cheddar, blue, brie, monterey jack, mozzarella, parmesan, provolone, swiss)

Oil: avocado, coconut oil, fish, flaxseed, macadamia nut, MCT oil, olive.

Next, I will sharewith you what is good carbohydrates that we love to have.

Decide your plate

To boost your metabolic, you need to manage you plate 10,20,30,40
10% of good fat
20% of good carbohydrates
30% of lean protein
40% of vegetables
Next, I will inform you what kind of good fat that you can enjoy on you plate.