10/14/2025
This is my simple hack before eating out to help lower glucose spikes, prevent adrenaline pikes, and balance my nerves and body. It's part of my Quiet Diet protocol.
You don't have to eat organic or do crazy food prep to follow my Quiet Diet protocol.
The basis of my nutrition work is largely centered around soluble fiber (from beans), steamed greens, and a complete protein.
These three powerhouses offer my body nearly everything it needs. It never hurts to add some olive oil, avocado, or nuts to the mix for extra fats for my brain and glucose balancing either.
I was in Oxford for an event and bought some British baked beans, rinsed them in a colander to remove most of the sugar sauce, and added a handful of this prepacked shredded kale to 1 inch of boiling water in a pot to make it nice and tender.
This is my go-to when I travel, before going out to eat because I never know if a restaurant has plain beans and steamed greens or not. It rarely does.
This gives me a good dose of soluble fiber from the beans and steaming the kale allows its fibers to bind to bile acids (like the soluble fiber from the beans).
Binding bile acids means less stress response, lower cholesterol, a happier liver, and better digestion.
Not to mention any carbs or sugar I eat while out will not turn into glucose as quickly because of the fiber shield in my gut from the beans and greens.
The beans were $3 and the kale was $4. I get 3 servings of beans and 5-6 servings of kale from this. So this plate cost me around $1.50. Not bad for all it does.
This gives me 10g fiber, 14g protein, 16% calcium, 36% iron, and 25% potassium.
Not to mention diversifying my gut microbiome to create more neurotransmitters for better mental health, more nutrients to fuel my cells and nerves, and lowering my glucose levels which also lowers insulin levels and helps me avoid food-induced stress, weight gain, and inflammation.
All that for $1.50. That's 1/3 of a cup of coffee.
