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ADHD my life

Fuel (Nutrition and Hydration)

Pantry list

Daily summary

When

eating period of 8 to 10 hours (11am - 9pm) - stop 2 to 3 hours before slep

drinking period from starting to

in most days stop eating at 8pm (but the 9pm allows for flexibility)

How much

2500 calories per day

3 litres of water per day

General guidelines

Lunch less heavy on starches, more starches at dinner

Lunch/Dinner Plate: 1/4 protein, 1/4 carbs, 1/2 veggies (3 colors)

Carbs and Fat are good, as long as they have low added sugar (carbs) and low levels saturate (fat)

5 pieces of vegetable

Supplements

Focus on omega 3

Eating

Daily eating definition

2500 calories per day

Starchy carbohydrates help sleep

which foods remove energy (eg. at lunch) - less carbs

lunch protein and vegetables, less starches\ as those make you sleep

Build your own recipe

1/4 protein, 1/4 carbs, 1/2 veggies

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Pantry list

When and how to restock:

Every 15th of the month go over the pantry list and check which items are below the minimum stock

Create shopping list and buy each item in the list based

Criteria for how much and when to stock

Minimum stock to trigger restock: should last for at least a month

Value to restock/buy: 2 months of the ingredient

To be considered a staple it needs to meet two conditions:

Frequently used: needs to be something that you use at least every 2 weeks

Non-perishable: typical expiration date needs to be at least 3 months

Examples:

Tomato 🍅

Frequently used: ✅

Non-perishable: ❌ (lasts less than 3 months)

Not part of pantry list

White rice 🍚

Frequently used: ✅

Non-perishable: ✅

Eligible for pantry list

Almonds 🥜

Frequently used: ✅

Non-perishable: ✅

Eligible for pantry list

Dried squid spaghetti 🍝

Frequently used: ❌ (only used occasionally, buy when necessary for specific dish)

Non-perishable: ✅

Eligible for pantry list

Frozen mcain wedge potatoes 🍟

Frequently used: ✅

Non-perishable: ✅

Eligible for pantry list

Meal planning

I built a

Meal Planning Doc⁠

to help me plan my meals every week

Drinking

Hydration

Summary

Drink 12 glasses (250ml) of water per day (3L per day)

Start by drinking two glasses in the beggining of the day (to rehydrate from morning)

Roughly one glass per hour from wake up time to 2 hours before sleep (8pm)

Details

How much water do you need (about 20% comes from food):

11.5 cups (2.7 liters) a day for women

15.5 cups (3.7 liters) a day for men - about 3liters of water per day when you remove liquids from food

Additional 0.5 liters for each hour of exercise

Hydration period:

Wake up to 2 hours before sleep

Aim for clear urine

Electrolytes recipes:

Grapefruit Twist

1/2 cup fresh orange juice

1/4 cup fresh lemon juice

4 drops

grapefruit essential oil⁠

(or 1/4 cup grapefruit juice)

2 cups water (filtered or raw coconut water)

2 tbsp

raw honey⁠

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1/8 tsp

Himalayan pink salt⁠

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Limon Limeade

1/4 cup lime juice

1/4 cup fresh lemon juice

2 cups water (filtered or raw coconut water)

2 tbsp

raw honey⁠

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1/8 tsp

Himalayan pink salt⁠

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Other

Fasting (eating period)

Summary

keep it to a 10 hour period, between 10 am and 8 pm

Detail

eating only after 1 hour after wake up, 2-3 hours before go to sleep

8 or 10 hour windows are ideal - later in the day is better, keep it a bit shorter so you have some wiggling room

Exception is raising muscles it helps get protein early of the day

Important that the window is regular - always same hours

Light movement to increase speed of fed to unfed state - take a light walk after out of hour s meal - blood glucose monitor

Snacks

-cut carrots and celery and put in fridge with water tight container

-add seeds to peanut butter to oo

-Berries

Supplements

Keep it to Omega 3 everyday at dinner

Taking it with food increases the benefits;

More about supplements in

Nutrition⁠

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Daily summary

Eating

Daily eating definition

Electrolytes recipes:

Other

Fasting (eating period)

Snacks

Supplements

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