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FOOD COMBINING CHART

Kenzie Burke

I have created a chart with different food groups and what they pair well with. Hold it down and save it for your reference! If you have not yet downloaded my food combining PDF explaining WHAT it is I recommend you do so! Click here for that!

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MEDITERRANEAN BOWL

Kenzie Burke

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This bowl is so simple and so good! You can make a big pot of it and it has at least four servings. It is also great cold and so it is a great dish to prep and bring with you to work, school or just have waiting for you when you get home!

Here is what you need:

  • 1 1/2 cups Brown Rice

  • 2 large handfuls of Green Beans

  • 1 large Cucumber

  • 1 Lemon

  • Green Olives

  • Capers

  • Fresh Salsa (I bought this pre-made but you could also make your own!)

  • Hummus

Cook the brown rice by following the directions that are on the package it comes in. Clean and rinse the beans and cut off the stems on the ends of them. Heat up two cups of water in a pot. Once the water is boiling, add the green beans. Cook for about 4 minutes or until they are soft enough for your desire. Peel an chop the large cucumber. Once the rice and beans are done cooking put them together in the same pot. Add the chopped cucumber, green olives, capers and juice from the lemon. This dish is done and ready to be served or put in a container in your fridge! When serving, serve each bowl with a large spoonful of fresh salsa and dollop of hummus!

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FOOD COMBINING

Kenzie Burke

I have been following the principles of food combining for about a year now. Food combining has been a total game changer for me. I started when I was going on a holiday vacation. I work out 6 to 7 days a week and at the time I started food combining I was dealing with a lot of guilt around eating and felt like I could not miss a day away from the gym. Also at the time my body was not as near as lean as it is right now. So last year, on this holiday trip, I did not have access to working out as much which is not normal for me. I was following food combining for the first time and I was amazed as how my stomach was looking so lean. Returning home I kept following and the results kept getting better and better. I was leaning out in the way I had always wanted to lean out. My abs had never looked better, I felt light and energized by the food I was eating and I was at peace with the foods I was eating and my guilt around food was becoming less and less. I was also going to bed with a flat stomach- something I didn’t know was possible. I always went to bed bloated and thought that was normal after a day of eating. Because I was now digesting all of my food properly I was experiencing all of these amazing benefits, loosing weight where I had wanted to and I was hooked.

What is food combining?

Food combining is a method of eating that allows you to digest your food in an efficient way and allows you to absorb the most nutrients from your foods. Because all foods do not digest at the same rate and use different enzymes, it is important to understand which combinations are optimal for digestive health. Certain foods together helps optimum digestion while others can make you bloated and cause weight gain.

Here are three tips plus one golden rule-

The golden rule: vegetables (but not starchy vegetables) digest and can go with anything. They are your play it safe card. Have as many veggies with any combo of food at anytime. As long as they are not starchy!

Three tips-

First:

Fruit digests the fastest of all food groups. It takes 30 minutes to digest. Eat fruit in the AM on an empty stomach. Have fresh fruit for in the AM alone or in a smoothie with greens. Wait thirty minutes before eating something else.

Avoid eating fruit after a heavy meal because it does not digest efficiently and can cause bloat, weight gain and discomfort.

Second:

Combining proteins and starches is not optimal for digestion.

Protein digests in approximately four to five hours.

Starches digest in approximately three to four hours.

Third:

When eating a meal pick either a protein or a starch (this can include starchy veggies like sweet potatoes; squash or can be a grain like white rice, quinoa, brown rice, beans, garbanzo beans, lentils.) Once you have picked between a protein or a starch you then combine this with as many nonstarchy veggies as you’d like.

Here is what my day of eating looks like-

Wake up- Warm water w/ lemon

8am (ish)- Breakfast. Fresh fruit or a spirulina smoothie with fruit, a green and a chunk of cucumber

9am (ish)- Second breakfast. Avo toast (GF toast or fresh sourdough.) Currently I am SO obsessed with bread srsly’s bread . It is a white rice sourdough that is gluten free and vegan. Order this shit online if you want to try. SO good and SO clean. Not going to lie I have 4 to 5 slices of this a day with an avocado, lemon, salt & pepper. I have a coconut matcha latte with it or a coffee in place of the matcha if I am feeling that.

12pm (ish)- Lunch. A salad with a grain in it, chickpea pasta with veggies and avocado, homemade cucumber and avocado nori roll, veggie stir fry. These are just examples but usually something along the lines of this.

4:30/5pm (yes, early, this is not everyday but I like to do intermediate fasting but I LOVE breakfast so I choose to eat dinner early and not eat in the evening so I can eat when I wake up) Dinner. Veggie stir fry, some sort of pasta with veggies, vegan curry, portobello mushrooms with broccolini and rice. These are dinner examples of what I eat.

BTW- this may look like I don’t eat alot because I don’t snack. BUT I eat a lot. My portions are big. I often go back for seconds or thirds. Some days are different than others but I eat until I am fully satisfied. This is why I don’t need to snack. I eat until I feel satisfied and by the time I am ready to eat again it is time for my next meal. I like being able to give my body a break to digest the food vs. putting foods on top of foods. I also noticed by eating until I am satisfied has helped curb feeling the need for “dessert.”

Food combining still seem complicated?

It’s really not. Play around with it and see how you feel. You just need to get the hang of it. Try it with whatever diet you are currently on. If you eat animal protein, are vegan, vegetarian, ect, ect.

If you want more help- most every meal I eat can be found in my meal guidance and recipe e-book. I created this e-book with food combining in mind. Every recipe in there is food combining approved. I also created it so it flows through a day of eating in the order I eat things. It starts with smoothies, goes to brunch, lunch and then dinner. If you are wanting to try food combining but don’t know how to start, get my book and know you are following food combining!

Food combining changed my body and my mind. I follow it 90% of the time (hard when traveling and eating out or if I say f it and want sushi) and really it is truly truly a game changer.

Here is a chart I found online that is helpful-