The BASICS of Nutritious Eating for Fat Loss, Health, Performance…


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(some) Guidelines for Nutritious Eating

  1. Don’t drink your calories! The only acceptable drinks are water and teas. You may add some squeezed lemon or put some cut fruit soak in a jug of water but that is it. The only exception is that you may drink a “protein shake”. Drink 2-4L per day of water as a guideline.

  2. If it didn’t come from Mother Nature, don’t eat it. In other words eat real food! If it was shot, picked, plucked, caught, you can eat it, otherwise put it back. There are SOME exceptions here but this is a general guideline to adhere to. Ideally, although pricey, always buy organic, get free run eggs, chicken and grass fed beef.

  3. If it has a label on it (most likely it is a processed or man-made food BUT again there are some exceptions) there should be less than 3-5 ingredients and these ingredients must be things that you can not only pronounce, but you know what they are. If there is added sugar to the ingredient list, put it back regardless. Some of these examples are words that end in -ose, agave, honey, molasses, -syrup, -sweetener, treachle.

  4. If you are not getting ready to workout or have just worked out, limit your meals to a protein, non-starchy veggies and some healthy fats. You may have one starch with your breakfast.

  5. Have some low fructose fruit ie. 2 cups of mixed berries with your pre-workout meal and 1/2 banana with your post workout meal and that is it for fruit for now. With your pre-workout meal you can have something like I do such as this: 2 cups of mixed berries with cinnamon, 1 tbsp fish oil, 1 scoop of protein powder, 1 scoop of a greens supplement and a cup of green tea with 2 tea bags in it. For the post-workout, half a banana, 1 scoop of protein powder, 1/2 cup of organic oats. The rest of your meals are a serving of protein, non-starchy veggies and a healthy fat. Ideally, take down 1 tbsp of fish oil or Udo’s oil or a handful of walnuts or almonds 10 minutes before sitting down to eat.

  6. Avoid artificial sweeteners, do not microwave ANY plastics, steer clear of foods with “health claims” like, gluten free, low fat, sugar free, fat free etc. This can also be tied back to just eating real food!

  7. Eat every 3-4 hours. EVERY meal should have a protein, veggies and a fat with your breakfast and meals around workouts having the fruit and/or starch. The largest part of your meal should be veggies, than protein, than the fat.

Approved Protein Sources:

  • Fish – tilapia, salmon, sardines, herring, swordfish, shark and last resort, tuna

  • Skinless chicken breast

  • Extra-lean to lean ground beef

  • Omega 3 eggs and egg whites

  • Naturally sweetened ie. Stevia or lo han guo- whey, pea, hemp etc. protein powder

Approved Fat Sources:

  • Concentrated fish oil supplement ie. Carlson or Progressive brand

  • Udo’s Oil

  • Coconut oil or coconut cream

  • Extra Virgin Olive Oil
  • Avocado, walnuts, almonds
  • Flax oil

  • Walnuts

  • Almonds

  • Pumpkin Seeds

Approved Non-Starchy Veggies

  • Broccoli

  • Cauliflower

  • Spinach, kale, raddichio, rapini, bok choy

  • Celery

  • Cucumbers

  • Cabbage

  • Green beans

  • Carrots

  • Peppers

Approved Starches

  • Sweet potatoes/yams

  • Potatoes

  • Large flake whole oats or steel cut oats

  • Quinoa

  • Beans (yes these can also be considered proteins but not for now)

Approved Low-Fructose Fruits

  • blueberries

  • blackberries

  • raspberries

  • lemons/limes

  • grapefruits

  • cantaloupe

  • apricots

  • kiwis

High Fructose Fruits for Post-Workout (small or 1/2 serving)

  • bananas

  • apples

  • grapes

  • pears

 

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