Here’s an example of a massive takeaway I had with a patient this week.
We agreed together to commit to 1 week of him tracking so we had some better data to work with.
On the call, he entered the breakfast he had that morning, a protein smoothie, to see how the app worked.
This is what he had:
⬇️ ⬇️ ⬇️
Here’s what I’m seeing:
-
He needed more protein – another 2T of this particular powder would put him in a good spot at over 30 g.
- We are working on more than this for him but have a set “Acceptable” threshold of no less than 30 g
-
He was having too many carbohydrates.
- We are working on metabolic health for and starting the day with more than 30-40g of carbohydrates is not ideal for him
-
Loved the Kefir
- A great fermented option to support gut health and add some extra protein
-
Good fiber from the strawberries
- He’s getting about 4 g of fiber from this
Here’s what we changed:
✌️ out the banana!
Simply removing the banana reduced his carbohydrates by 27 g leaving him with a more appropriate 41 g with an almost equal amount of protein at 37 g.
Now what?
First of all, there is nothing wrong with a banana.
Love a banana.
But the timing of it being part of this meal is not working for this patient (and maybe not for you).
With more time, we’ll determine:
- Do we move the banana somewhere else?
- Do we take it out and keep it out?
- Do we take it out because he wants room for a treat at the end of the night that can take the place of the banana?
Time will tell!
This is a simple practice you can try yourself.
If the idea of tracking all of your food it too overwhelming for you, consider just tracking one meal at a time and work on making it “optimal”.
If you’re not sure what “optimal” needs to look like…let’s figure that out together!
