What I eat in a week as a Naturopathic Doctor/ high protein & high fiber melas/ how I build my meals

Hi guys,
Happy Sunday! This week, I am so excited to chat about some nutrition basics and how I build a healthy diet!
JOIN MY EMAIL LIST: famous-river-45395.myflodesk....
GRAB MY FREE BASICS OF HEALTH WEBINAR: famous-river-45395.myflodesk....
WEIGHT LOSS MASTERCLASS: claire-lockridge.mykajabi.com...
You can also check out my socials:
Check out my IG: / dr.clairelockridge.nd
Check out my website: www.drclairelockridgend.com/
Read more about my practice:citynaturopathic.ca/practitio...
Articles on Soy:
pubmed.ncbi.nlm.nih.gov/35241...
pubmed.ncbi.nlm.nih.gov/33390...
pubmed.ncbi.nlm.nih.gov/35241...
pubmed.ncbi.nlm.nih.gov/36289...
Peanut Sauce: • What to eat for BLOOD ...
Time Stamps:
00:00- Intro
00:20- Monday
05:43- Tuesday
12:25 Wednesday
16:39- Thursday
19:33- Friday
22:49- Weekend and Outro
Music:
Music by Public Library Commute - Yesterdays - thmatc.co/?l=202A25C9
Music by Blue Sirens - Fall Break - thmatc.co/?l=E96A432E
Music by Mason Murphy - Monorail - thmatc.co/?l=7D29FBBA
Music by Ananya Tare - Justified - thmatc.co/?l=5DC2A12E
Music by Dakkuma - Other day - thmatc.co/?l=C385FEB4
Music by TossedOnion - It's A Good Day - thmatc.co/?l=771BF42E

[@luduong]

I recently found your channel and love it! I have two cousins that are NDs. You all do amazing work. I find your videos soothing, realistic, and inspiring!

[@drclairelockridgend]

Yay! Welcome, we are so excited to have you here! So glad that you like the content, and it's so cool your cousins are NDs! Thank you so much for the comment!💚

[@marliescharters8624]

This was so helpful!! Thanks for taking the time to make this video and explain the rationale behind all your choices! I'm so excited to check out more of your content :)

[@drclairelockridgend]

You are very welcome, so glad that you like the content! Thank you so much for the comment!💚

[@cjsadsad]

Love the weekly educational content!

[@drclairelockridgend]

So glad you are enjoying the content! Thank you so much for the comment!💚

[@donna25871]

Hello Dr Claire - new sub here. I love watching your videos as I need to get better educated on diet. I have autoimmune issues and really struggling with chronic fatigue because of chronic inflammation. Finding the path forward is really tough and I had to find a new GP who better aligns with my current needs.

[@drclairelockridgend]

Welcome! We are so happy to have you here! I know that navigating diet with an AI disease can be tough. I hope you are able to find a GP who can support you! I also find the book The Nutrient-Dense Kitchen Cookbook very helpful for patients with AI. The AIP diet is not necessary for every AI condition, but the recipes in the book are very helpful! Thank you so much for the comment! 💚

[@marcsreid8318]

Great channel Claire I really love your recipes.

[@drclairelockridgend]

So glad that you are enjoying the content! Thank you so much for the comment!💚

[@MANIFESTINGMYBESTLIFE]

Hey Dr. Claire new subbie here I am so glad to have found you AND you are in my town T.O. Looking forward to watching your videos and so far they are very informative thanks for all your efforts and information. 😃

[@drclairelockridgend]

YAY another Toronto girl!! So happy to have you here! I am so glad that you are enjoying the content! Thank you so much for the comment!💚

[@midorihat]

Thank you for sharing your food with us!! It’s a lot to film the whole week, but it’s really encouraging (and makes me hungry….) ! I’m wondering if you would be willing to share some of the ingredient-shopping process/tips for what to look for? That might be one of the biggest challenges for me 😅 thanks again!!

[@drclairelockridgend]

My pleasure, I am so glad that you like the content! I will have a grocery haul in my next video, so keep an eye out for that! Thank you so much for the comment!💚

[@FitNFabulous10]

I'm excited to see what a Naturopathic Doctor's weekly meal plan looks like, especially with a focus on high protein and high fiber meals! Can't wait to get some meal inspiration and learn more about meal building strategies.

[@drclairelockridgend]

Yes, I'm all about the high protein and high fiber meals! So glad that you like the content! Thank you so much for the comment!💚

[@naomiblackerby6780]

I just stumbled upon your channel. What a perfect fit for me! Lots of yummy ideas. Unfortunately I have an intolerance to potato products. Sad but it’s life 😂. You gained a new sub in me for sure!

[@drclairelockridgend]

Welcome, we are so excited to have you here! It is a sad life without potatoes/ sweet potatoes, but so many other yummy options. I love squash as an alternative if you can tolerated! Thank you so much for the comment💚

[@sarahswan8]

Hi Dr. Claire!! I’m new to the channel and really love what you are cultivating here so far. I really appreciate the emphasis on whole foods while still being accessible for the “average” person. Also so happy to see a Canada-based KZbinr 💛 I was wondering if you have ever considered doing a video about your journey to naturopathic medicine. I have considered this as a possible educational and career path for several years on and off, but have felt hesitant due to the many misonceptions of the field (from those who may be misinformed thinking that the practice is not evidence-based). I would love to hear you talk about this journey in the future if possible (attending naturopathic medicine school) if you’re comfortable sharing it with us!! I think it could help some out who wish to explore this path professionally or just to debunk some “myths” about the profession😊

[@drclairelockridgend]

Hello and welcome; we are happy to have you here! I have definitely thought about doing a video about my educational journey; it is definitely on my list of video ideas! I know there is A LOT of misconceptions about our field. I didn't even fully understand what I was getting myself into when I started school! So I think that would be a great video! I could definitely add a little section at the end about misconceptions/ myths about naturopathic medicine cause there are a lot. Thank you so much for the comment!💚

[@dianneroy3208]

I do look forward to your videos. I love that your meals are quick to prepare. I noticed that fruits are not that plentiful in your meals. Is there a reason? Do you have a recipe for the snack that you made?

[@drclairelockridgend]

I am so glad that you are liking the videos! I don't tend to have too much fruit, especially this early in the year, to be honest fruit in Canada right now is just not the best! But I do like dates, pineapple, berries and mango if I do have fruit! For the gelatin gummies, I used a recipe online: www.farmhouseonboone.com/homemade-gummy-bears-juice-gelatin

[@cstardavis]

Hi thank you for sharing! Curious what kind of tofu and how do you prepare oven roasted? Looks yummy and I’ve never worked with tofu before

[@drclairelockridgend]

Hey! I always get either firm or extra firm. I will marinate it in tamari, garlic powder and a bit of maple syrup. I bake it in the oven for about 30 minutes flipping 1/2 way though! I would highly recommend trying it! Hope that helps💚

[@kel65476]

Sooooo good 🙌

[@drclairelockridgend]

So glad that you like the content! Thank you so much for the comment!💚

[@stephanieb3915]

I make those gummies, I usually use the ceres guava juice. It tastes good and is high in vitamin C

[@drclairelockridgend]

Ohh, maybe I will try it with that instead, I think my mistake was the juice I chose! Thank you so much for the suggestion!

[@stephanieb3915]

@@drclairelockridgend You're welcome, I also don't cook the gelatin. I put half of the juice and sometimes coconut water in whatever I am letting it set in. Then I sprinkle the gelatin powder over top and let it "bloom". I heat the other half of the juice till it is just simmering not boiling. Then I pour it over the bloomed gelatin and whisk it till well mixed and refrigerate.

[@ashleyzielke3072]

Just found your channel, and I love your content! I cannot handle coffee- jitters + acid reflux. I have been enjoying matcha tea, however.

[@drclairelockridgend]

Welcome, we are so happy to have you here! Yeah, the coffee is not great for acid reflux and jitter, but it is great that you found an alternative that works for you! Thank you so much for the comment! 💚

[@samantha-kemp-therapy]

Lovely recipes

[@drclairelockridgend]

So glad that you like them! Thank you so much for the comment💚

[@dazzelpebbels1207]

Love your videos. Can you tell us where the black pan is from at 7:35 mark. Thanks!

[@drclairelockridgend]

Thank you so much for the comment! It is from the brand xtrema! I really enjoyed it, it was 100% ceramic, but mine actually cracked just a few days ago! I am seeing if the brand will replace it, because it was nice to cook with! Here is their website: xtrema.ca/?shpxid=b1a1f979-2bd3-441b-a3f6-e2b51f63d3bc Thank you so much for the comment!💚

[@leahmatteis7800]

@@drclairelockridgend- I too was going to ask about your gorgeous pan. Took a look at the website- 10 year warranty, including a free replacement. Perhaps something to inquire about?

[@drclairelockridgend]

@@leahmatteis7800 yes, I am going to submit a request to see if I can get a new one!

[@isabellebooth1679]

Would blending or mashing the staches remove any of those resistance starch benefits? I'm thinking potato and leek soup for meal prep lunches this week. Thankyou

[@drclairelockridgend]

Hey, so mashing or blending starchy foods can break down their structure, reducing resistant starch content. With that being said, you are still getting lots of benefits from potatoes and veggies! You could keep it a little chunky if you wanted to keep some more of the resistance starch benefits (but I know that a nice creamy potato soup is ideal) Hope that helps (also, that sounds like an amazing meal prep lunch😋)

[@4fa2005]

I enjoyed your meals and picked up a lot of great ideas! I struggle with finding the good cookware for my glass top stove. What kind of cookware/skillets are you using?

[@drclairelockridgend]

Hey! So, I use the Xtreama 100 % ceramic cookware. With that being said, one of my actually cracked this week, and I think it was due to my glass-top stove! Right now, I am using cast iron, but I plan to experiment more with stainless steel, so I will keep you guys updated on that! I feel like gas stoves are so much more ideal, but they are harder to find in apartments! Hope that helps, and thank you so much for the comment!💚

[@4fa2005]

​@@drclairelockridgend It helped! Thanks!

[@drclairelockridgend]

@@4fa2005 great to hear!

[@ketolifestyling7297]

Any tricks to have ripe avocado ready each day? Love that!

[@drclairelockridgend]

Okay, so I live right across the street from a grocery store, so every few days, I go in and buy a few avocados. This means that I always have rotations of ones that are ripe, almost ripe and hard! I also keep them in the fridge if they do get ripe (it extends their life a few days)! Hope that helps 💚🥑

[@donnaswitzer6341]

Where did you get your coffee pour over from please?

[@drclairelockridgend]

I use the Lalord Pour Over Coffee Maker! Here is the link on Amazon: www.amazon.ca/dp/B0BWH76HM3 Hope that helps 💚

Hi, doctor! I'm fully raw vegan! I drink 16 oz of freshly squeezed orange juice per day, eat 3 bananas at noon, and eat salades at nite!!! I get a heavy stomach when I eat carbs and proteins!! Why do you think is this???

[@drclairelockridgend]

Hey! there are a lot of things that can be contributing to that! In your case it may be beneficial to work 1:1 with a practitioner to see what is going on for you!

@@drclairelockridgend I'm seeing a deitician this wednesday, buy i think i'm gonna tell her i'm full raw, and is healing my liver coz of orange juice!haha! fecken hell! i don't need any practitioner!

[@lievepeters1072]

Hi Claire, new subscriber from the netherlands here! thank you for your video's, I find them really helpful. I was wondering if you have advice/could make a video about how to support hormone levels when menstruating. I struggle a bit with feeling low the week before i start menstruating and i suspect it has something to do with hormones. thank you!!

[@drclairelockridgend]

Hello and welcome; we are so happy to have you here! So there are a lot of things that contribute to low mood before the period, progesterone and serotonin specifically play a role in that! For diet, I tell patients to focus on eating a high-fibre diet and a high-protein diet. Proteins are made up of amino acids, some of which are essential for hormone synthesis. Nutrients like calcium, magnesium and B6 can be especially important for PMS symptoms! Limiting things like caffeine and sugar during that time can help too. Overall eating a very nutrient-dense, fibre-rich and protein-rich diet though the month is very important! Hope those tips help!

[@lievepeters1072]

@@drclairelockridgend thank you for your tips - i'm going to apply them :)

[@alexandriaellis]

How often do you go grocery shopping, and what is your budget?

[@drclairelockridgend]

Hey! I live super close to the store, so I will pop in a few times per week (i find if I just pick up what I need I have less food waist). I usually spend about $60-80 (Canadian)! Thank you so much for the comment!💚

[@ashleystvil726]

Where did you get your pans?

[@drclairelockridgend]

Hey, I use the xtrema cookware 100% ceramic pans! This is the website: xtrema.ca/?shpxid=8f6d3d46-3d77-4535-a739-d7930b216a09

[@YR-vz9ew]

Yum! How do you make you Salmon? Please..

[@drclairelockridgend]

Hey, I will sometimes mix a little mustard, maple syrup, salt and garlic powder to make a maple mustard seasoning for it! Sometimes just use salt if I want to keep it simple! I will put it on a cast iron for about 7-10 minutes per side!

[@YR-vz9ew]

@@drclairelockridgend Sounds simple and delicious! Thank you very much!

[@drclairelockridgend]

@@YR-vz9ew My pleasure!

[@soilgrasswaterair]

15:06 This reminded me of this silly clip of Hailey Bieber cutting up a cake😂❤ |\||\|/

[@drclairelockridgend]

HAHA, so true!! Thank you so much for the comment!💚

[@rosaferro1610]

I find your content very repetitive. I love your channel pls consider this as feedback, but the resistant starch part is included in the last three videos with the same content. Also, the Mediterranean food doesn't look Mediterranean at all and looks actually sad (I'm a Mediterranean). I suggest "Taboule" restaurants in Toronto. A falafel shouldn't have sesame at all, and i feel from the color of it that they've been using the same frying oil for ages. For Mediterranean, I suggest you try Greek, Turkish, or Lebanese cuisines

[@drclairelockridgend]

Thank you so much for the comment and for the feedback! It's tough because I really do eat the same things on a weekly basis, and I do find these foundational tips (like resistant starches) so helpful. But I will do my best to keep it varied in future videos! Thank you for the recommendation; I will have to try "Taboule" sometime!

[@meera_reddy]

hello! i started watching your videos for healthy meal ideas. i think that your content is great but there are times when i can detect an unhealthy mindset, which may be very triggering to individuals. for example, when you had the coconut water, you said you didn't like it due to the added sugar. you also really demonized sugar in this video. i think that a), you could have just said that you didn't like the coconut water period and not mentioned why to avoid a triggering comment, and b), everything in moderation can fit into a healthy diet -- diet culture demonizes sugar, so you're really playing into that. you also mention frequently that you include all of the macro + micro nutrients. i am not denying that, but you really don't eat a lot of carbohydrates - not enough at all. i don't know what your needs are of course, but i know the baseline needs. eating a few chunks of sweet potato every day for your carbs is nowhere near enough for any body. i hope you take this into consideration. i am not against you, i am just trying to make you aware of unhealthy habits that support diet culture (even if that is not your intention or that you are unaware that you're doing it).

[@meera_reddy]

it would also be great to see more meal ideas. i feel like everything is just so repetitive. experimenting with new starch options and maybe something a little more nutrient dense than just a salad for dinner would be great.

[@drclairelockridgend]

Thank you so much for the comment. This is a health-focused channel, so I like to talk a lot about health and healthy eating! I said in the video that I consume sugar, but it is something I stay mindful of! I have a lot of people asking me why I make certain food choices, so I always like to give the rationale. For example, I do try and stay away from sweetened coconut water because, for me, if I am going to have sugar (which we know is not the best for us), I would rather have it in another form! In terms of carbs, I have also had people leave comments telling me I eat too many, so I find it best to listen to my hunger cues and body when it comes to how much I eat! My content is here to help educate people about food so they can make the best choices for them!

[@Keiko-vc5hz]

I dont think she is contributing to diet culture at all. I appreciate she is explaining the reasons behind why she avoids what she avoids.- if she doesn’t, people will probably ask why. Seems like many people get “triggered” by a lot of things (or i think it’s a misuse of word) think they need to work on themselves and asks why.

[@AndrewPawley11]

You are not a doctor. Stop using a title to which you have no right.

[@drclairelockridgend]

NDs are licensed healthcare providers in Ontario and granted the title Doctor. after our licensing exams.

[@AndrewPawley11]

@@drclairelockridgend You're a spiv preying on the desperation of the sick. Shame on you.