Ideal Food For Thought - My Daily Meal Plan

Dr. Sara's Ideal Day Plan - Starting Things Off Right

I begin the day with a cup of hot green tea. 

There are a few types and all are organic varieties are great. 

Genmaicha combines green tea and brown rice and is my favorite. I will rotate with matcha when time permits.  I steep loose organic tea with a squeeze of fresh lemon juice.

I encourage my patients to opt for green tea over a coffee which contains less caffeine.  Caffeine can disrupt our hormone levels and 51% of Americans metabolize it slower as I do.    

           

Supplements for Internal Interconnection

As the tea brews, I take my supplements with a full glass of water.  The ones that nourish my hormone balance, glands and body at the cellular level are the following:

• For thyroid support: 1 grain of WP Thyroid, which has no fillers. It contains natural desiccated thyroid combining T3/T4.  It is available by prescription only.

• For estrogen support (I’m low): maca and di-indole-methane.

• For antioxidant support: alpha-lipoic acid

• Liver support: I take milk thistle and N-acetyl cysteine.
• For brain body support: SET POINT daily packet checks all the boxes 

Hormonal Balance - A “Food First” Approach

I have a tendency to gain weight as a former food addict.  Diabetes and poor stress resilience are in my family, and I’ve learned to be strategic with food.  

I eat to stabilize blood sugar and avoid cortisol spikes that don't benefit anyone. This includes avoiding gluten and increasing fiber.  Combating hypothyroidism, I avoid goitrogenic foods like raw cruciferous vegetables and soy. Steaming veggies helps reduce the goitrogenic factor. 

Broccoli, cauliflower, collards, and kale are still in my rotation but steamed first.  I eat tempeh without grains and other fermented foods as they are natural probiotics.

Fermented foods help balance insulin levels so you don’t store belly fat and spike blood sugar.  Low-mercury wild-caught fish I eat almost daily for the fatty acids that feed the brain.

Mindful in the Morning

This is my non-negotiable time to sip tea and meditate for 30 minutes.  I will often practice yin yoga poses or sit to connect to inner divinity.  I use my breath to support my nervous system: inhale for a 4-count, hold for 7 counts, and exhaling for an 8-count.

If pushed for time, doing a 4-7-8 count twice will reset your nervous system.

Breakfast With The Family

At 7:00 AM I eat breakfast with my family.  I have become mindful of portions and take three deep breaths before eating to relax and enjoy my meal. 

Key insight: rushed eating raises cortisol levels.

Here’s the menu:

• 1 ounce of gluten-free steel-cut oats, bring to a boil with sea salt

• Two pasteurized eggs

I place the cooked oats in a huge bowl, then add:

• 1 ounce of ground flax, organic cinnamon for glucose balance, and sea salt for the adrenals.

• 6 ounces blueberries or seasonal fruit

Eating eggs that are either poached, 8-minute hard-boiled or cooked over easy provides optimal nutrients.  I cook them with coconut oil in my Scanpan. Vital Eggs from whole foods are great, or I use local duck eggs. Sometimes sheep or goat yogurt instead of the eggs.

Side notes:  For those with acne, autoimmune issues, or sensitivities, skip the dairy.

Using nonstick pans with Teflon can disrupt your hormones. Perfluorooctanoic acid (PFOA), is a chemical in Teflon and a carcinogen.  Instead use cast iron or enameled cast iron like Le Crueset, or Scanpan.

This awareness will help combat restaurant food with large portions, and GMO products including fruit and vegetables.  The eating-out environment entices us to eat and drink 35% more! By practicing mindfulness at home, we begin to retrain our brains to eat with more intentionality.

Lunchtime Awaits

When it is about 12:30 p.m., I aim for a similar size plate.  It includes 4 oz. of protein, 6 oz. of cooked vegetables, and 6 oz. of a finger salad.  It's easiest to make them the night before. 

Here’s a menu example:

• 4 ounces of Steelhead trout

• 6 ounces of mixed fermented vegetables (cabbage and turnips)

• Finger salad: 6 ounces of thick-sliced zucchini and carrots

Dinner is Served

My family eats dinner together at about 6:30 p.m. most days. Here is a sample selection:

• 4 ounces of pastured chicken

• 6 ounces cauliflower rice (a great swap for grain)

• 8 ounces salad with 2 tablespoons of dressing.  Veggies include arugula, pea greens, rainbow carrots, hearts of palm, and purple cabbage. Eating most of the colors of the rainbow each day helps to fill your micronutrient gaps.

Our DNA and cells need information from food to let the body know what to do.  Nutrient-dense meals lead to hormone balance, more energy and a better quality of life.

Our transformational healing journey begins with awareness, is fueled by strong intentions and becomes real through action. If you are aware that something isn't right with your brain, body or emotions, it's time to explore healing options.

In my newest book, Brain Body Diet, I outline the exact healing protocols I've developed to transform my own health, revitalize my mind and support a healthy, happy brain body.

I encourage you to explore what I've learned and consider implementing it in your own life.

To your best health,