DESCRIPTION

NUTRITION PRINCIPLES

 

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat vegetables with every meal. Have 1-2 portions of fruit/day.

4. Eat only unprocessed carbs. You should eat carbs only if you are insulin sensitive.

5. Your fat intake should be split equally between saturates, monounsaturates , and polyunsaturates.

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat only unprocessed foods (except post-workout drink).

8. Break the rules (principles) no more than 10% of the time.

9. Develop food preparation strategies.

10. Have a healthy variety to your daily food choices (Refer to our food list).

 

	FOOD  CHART
Proteins	Carbohydrates	Fats
Lean Red Meat	Vegetables	Saturated Fats
Grass fed: beef, bison, lamb, etc.	Spinach, leafy greens, broccoli, cauliflower, cabbage, etc.	Animal fat in your meats, eggs & dairy, extra virgin organic coconut oil
Fish	Fruit (1 portion= 0.5 - 1  cup)	Monounsaturated Fats
Wild caught: salmon, halibut, tilapia etc.	Blueberries, raspberries, cherries, strawberries, black berries	Extra-virgin organic olive oil,  raw nuts, avocado
Seafood	Ancient Grains	Polyunsaturated Fats
Wild caught: shrimp, lobster, crab, etc.	Quinoa, millet, buckwheat, brown rice	Flax seeds (not the oil), pharmaceutical grade fish oil supplement
Poultry	Legumes
Free range (not grain fed): chicken, turkey	Chickpeas, kidney beans, black beans, etc.
Protein Supplements
Whey or rice protein
Omega 3 Eggs
Free range (not grain fed)