I hope everyone had a great week. Before you hit the weekend, I thought I’d share with you the nutrition guidelines and program I go through with all my clients. If you have any questions, please email or call. This is a 10 page doc that I give out and some visuals were not transferable to WordPress as well as some other functions that Word has but not WordPress. So, hopefully, not too much gets lost in translation of the formats.
5 nutritional guidelines that will lead you toward success in your physical achievements:
1)Prioritize your foods. There are 3 factors toward food prioritization: Nutrient density vs. caloric density; glycemic index; and inflammatory properties. There are two main groups to concentrate on.
A. Carbohydrate rich foods: Low glycemic/High nutrient. The more complex, the better. Avoid processed white foods (white bread, tortillas, pasta). Use whole grain substitutes. Fruits, vegetables, legumes, potatoes, and rice all have the necessary fiber and complexity to give us energy long term and not a quick boost followed by a quick drop.
Fruits and Vegetables: A fruit and/or vegetable should be present in every meal. Both contain the necessary vitamins and minerals to maintain body processes and metabolism while providing carbohydrates for energy.
B. Protein rich foods: Low fat sources raised in the natural fashion of the plant/animal. Have some lean protein with every meal. Chicken, turkey, fish,eggs, and lean red meats are examples. Non meat sources include black beans and rice, soy (combined with other carbohydrate source to make complete protein), nuts and legumes. As a general guideline, .7-1g protein/lb of bodyweight/day.
2) Eat frequently: Every 2-4 hours is ideal for eating throughout the day. This should achieve around 6-8 meals. This is difficult to attain at times, so for the overly busy individual, meet a minimum of four meals while also meeting the caloric requirement to maintain lean mass and metabolism.
A. Breakfast: “Break” “fast”. You haven’t eaten for at least 8 hours when you wake up. Eating within an hour of waking up is essential to keeping your metabolism working to BURN calories.
B.Consume a mix of carbohydrate and protein (a meal) shortly before (within 2 hours) and after (within 1 hour) workouts. Carbohydrate is more important to bring fuel back to the muscles so they can begin repairing (adaptation).
C. Fix prepared meals. Bring your lunch. Scout out healthy restaurants ahead of when you need to eat. This eliminates the need to eat the wrong foods in moments of hunger or exhaustion.
3) Supplement properly. Prioritize whole foods over processed foods and supplements. Our body prefers to work off of real, whole foods. However, a multivitamin can help fill in for the nutrients we may miss in our daily diet. Probiotics may help digestion, metabolism, and immune function. A green supplement can provide many vitamins/minerals when adequate vegetable consumption is not met. Fish oils/omega fatty acids can be added for reduced inflammation and a variety of other metabolic processes.
4) Water: The best standard recommendation for water consumption is to take your body weight, divide by 2. That number is a base for oz per day. Add 10 oz for every factor such as dry climate, heat, and every 1/2 hour of intense exercise.
5) Avoid processed food additives such as artificial sweeteners, MSG, and high fructose corn syrup. Since condiments are likely places for additives, use them sparingly.
8 weeks to GREAT nutrition and your AMAZING body!!!!… From the inside out!
- Week one.
- Accumulate: Water and a multivitamin. Divide your body weight in ½. This is your baseline number (in ounces) for daily fluid intake. Add 10 oz for every ½ hour of intense workout, every caffeinated drink, alcoholic drink, or hot weather. Also add in a good multivitamin daily.
- Week two
- Eliminate: Processed food additives. No MSG, artificial sweetener, or high fructose corn syrup. If you drink diet sodas, DON’T!
- Week three.
- Accumulate: Lots and lots of VEGGIES!!!! Secondary to veggies are fruits. Add these in as well. 6+ servings of veggies/day and 2-3 servings of fruit…No fruit juice though…high in sugar!
- Week four.
- Eliminate: Get rid of all high sugar/fructose foods (juice too). Eliminate cookies, candies, chips, and baked goods.
- Week five.
- Accumulate: Best sources are poultry fish and eggs. Also, having some lean red meats and cultured dairy such as whey protein, yogurt (plain), and cottage cheese (low sodium) are good secondary sources. Vegetarian sources are beans, legumes, nuts, and even green leafy vegetables. Make sure you’re taking in at least .7g/lb lean body mass/day.
- Eliminate: Dairy (milk and cheese). Store bought dairy is highly inflammatory and packed with additives we don’t want. Cheese is ok as a condiment or for a little extra flavor but not a significant calorie source. (ie a little cheese sprinkled on your broccoli-good, nachos!-not so good)
- Week six.
- Accumulate: Nuts and whole food CHO. These can be good vegetarian sources of carbohydrate, protein, and good fats. Nuts, legumes, along with a limited amount of rice, potatoes, and oats are good secondary sources of energy to vegetables and fruits.
- Eliminate: Bread and flour products. Flour can act like sugar with insulin. Flours can cause low level inflammation. Too much of this can keep us sick and overweight. Bread, pasta, chips, crackers, tortillas, and other flour products should be taken in very moderate amounts…think 1 serving every 2 days or so.
- Week seven.
- At this point, what we’re eating is very good. Now we have to adjust how we’re doing it. This week, make sure you’re eating 6-8 meals/day. Snack on good foods and eat every 2-4 hours. You may already be eating breakfast. Also, you should be buying groceries and planning your meals. But, this is the week that we make sure these are happening.
- Week eight
- Additional supplementation: The only additional supplements that I recommend are an omega 3 or fish oil for a host of different body processes and a greens supplement for filling in for any lack of green leafy vegetables.
Nutrition Categories Food List and Explanations
We put food into categories according to characteristics they have in common. The characteristics are: plant/animal based, how they grow, macronutrient (protein, fat, carbohydrate) content, micronutrient (vitamins, minerals, fiber) content, inflammatory properties, and insulin/hormonal response. In this list (see also chart), we categorize the two main ‘desired’ macronutrients into major categories and treat ‘good fat’ as an added bonus to the lower charted, higher priority sub categories of our foods.
These are plant based foods that have a high percentage of nutrients from processed sugar/CHO. Most of the ingredients have been processed and extracted from whole foods. They tend to have a long shelf life, many preservatives and other food additives.
Examples:Candies, Soda-sugar or diet*, Fruit Juices, Chips/snack foods, White breads/flours, Baked product: brownies, cookies, cakes, pies, muffins, bagels
Pros: Quick energy. Insulin boost when necessary
Cons: Low micronutrient content. High insulin response. Quick energy followed by quick drop. High inflammation response. Transfats.
Whole grain/corn baked:
These foods are less processed plant based foods and use less additives than our sugar category. However, flour still is extracted from plants for use in these foods to give high energy content thus having lower micronutrient content than the whole food ingredients. These will say whole grain on the package and, hopefully, have a small list of ingredients rather than a large one (5 or less is a good rule of thumb).
Examples: Whole grain breads,Tortillas,Chips, Pastas
Pros: Sustained energy. Some fiber. Some needed micronutrients.
Cons: Some inflammation response (especially with wheat) possible. High calorie (carbohydrate) content vs. micronutrient content. Some have high insulin response.
Whole food carbohydrate (starchy vegetables):
These are whole foods (no chemical processing) that grow from the ground but are not fruits or green/leafy vegetables. These include whole grains, beans, legumes, lentils, and other carbohydrate rich plants.
Examples: Sweet Potatoes, Wild Rice, Corn, Oats/Oatmeal
Beans/legumes/lentils: Black beans, Kidney beans, Peanut butter, Garbanzo beans, Refried beans
Pros: High sustainable energy source with good fiber and micronutrient content. Non processed. Generally non inflammatory.
Cons: Some have a high insulin or an inflammatory response depending on individual genetics.
These are the seed containing reproductive portion of plants. Fleshy seed-associated structures of a plant that are sweet or sour and edible in the raw state.
Examples: Apples, Pears, Cherries, Peaches/nectarines, Mango, Grapefruit, Avocado, Tomatoes
Nuts are fruits with a single seed and hard dry exterior.
Examples: Almonds, Brazils, Pistachios, Walnuts
Pros: Carbohydrate and micronutrient/fiber rich. Anti inflammatory. Nuts have many of our ‘good fats’.
Cons: Fructose has a high insulin response. However, when bound with other nutrients and fiber, this is mitigated as opposed to fruit juice. Nuts have high calorie/fat content (easy to overeat).
Edible plant or its part, intended for cooking or eating raw. Green and leafy does not necessarily refer to the part of the plant eaten. Ex. Carrot.
Examples: Spinach, Broccoli,Cauliflour, Carrots, Red leaf lettuce
Pros: Carbohydrate, fiber, micronutrient rich. Anti-inflammatory, low insulin response.
Cons: Low satiety. Takes a lot to feel satisfied.
The recommendation for baseline protein is .36g/lb bodyweight per day for normal individuals. For endurance or strength athletes, .7-1g/lb bodyweight is recommended. For individuals trying to increase lean body mass while lowering bodyweight, eat .7+g/lb of lean body mass.
Cows milk and high milk containing products.
Ex. Milk, ice cream
Pros: source of protein.
Cons: High fat and/or sugar (even when not added-lactose). High insulin response.
Fatty red meat
Some meats have an inflammatory response or have high fat.
Beef-ribeye, prime rib, Bacon
Pros: Source of calories and energy
Cons: High calorie with low nutrient. High inflammation
Dairy that’s been fermented.
Examples: Yogurt, Cottage Cheese, Whey protein
Pros: Good source of lean complete protein.
Cons: Food additives such as artificial sweeteners, sodium, or preservatives.
Lean Red meats
Warm blooded animal flesh.
Examples: Venison, Beef, Lamb, Buffalo
Pros: High protein content. Good source of many micronutrients. High satiety.
Cons: Possibly hard on the liver/kidneys. Loose correlations to heart disease and cancer.
Vegetarian sources (b/l/l)
Many of our plant foods also contain proteins.
Examples: Legumes, Lentils, Beans
Pros: Less stress on liver than animal proteins. Micronutrients and fiber present.
Cons: Must combine most plant protein to get the essential amino acids making them ‘complete’. This leads to high carbohydrate intake as well. This could be problematic if we are wanting body composition change and high insulin sensitivity.
Cold blooded animal flesh and eggs.
Examples: Chicken, Turkey,Duck, Salmon, Tuna, Halibut, Egg/egg white
Pros: Good source of complete lean protein as well as many micronutrients. Fair to high satiety. Many of these are good sources for ‘good fats’. Ex. Salmon.
Cons: Possibly hard on the liver/kidneys in large amounts. Some have high cholesterol. Ex. Eggs.
***Healthy fats occur naturally in the bottom categories on both pyramids. Saturated fats occur toward the top categories in the protein pyramid. Transfats occur primarily toward the top of the carbohydrate pyramid.