NUTRITIONAL BASICS, OR WHAT THE HELL DO I EAT?

So many people ask me every day what they should eat, that I figured it would be good to put out a basic list of all the macro-nutrients that are good. However, keep in mind that everyone is different, and portion size, timing, activity level, and food tolerance will all work together to give you the results you want. That is why I would encourage you to contact me to get a customized plan. But by including this list, I am giving you a blueprint of the foods that I have found by experience and research with myself and others to produce the best results in improving both body composition and overall health.

The best advice that I can give anyone and everyone is to eat fresh, unprocessed food!!! I know that might seem like a daunting task at first, but believe me, once you get used to it and it becomes part of your life, you will not crave settle for anything but pure, fresh, and simple foods!! The “convenience” of pre-made, or fast foods is not worth the negative effect they have long term on your health!

Enjoy, copy, save and shop with this list!!! And let your body be the judge!!!

Here is the breakdown of your macro-nutrients!

PROTEINS
(fresh or frozen but not pre-seasoned or pre-cooked)
Fish (salmon, tuna, tilapia, cod, sea bass)
Beef (sirloin, round cut, ground chuck)
Eggs
Turkey
Chicken (breast or thigh)
Pork (chops)
Scallops
Shrimp
Mussels


CARBS
Brown rice
Jasmine rice
Sweet potatoes
Rice cakes
Wasa Crackers
Oatmeal (Steel cut preferred)


VEGGIES
(fresh or frozen but not pre-cooked or pre-seasoned)
Kale
Broccoli
Cabbage
Brussels Sprouts
Asparagus
Spinach
Celery
Chard
Collard Greens

FATS
(organic always preferred)
Natural cheese
Heavy cream (organic)
Almonds, macadamia nuts
Natural peanut butter
Avocados
Olives
Coconut flakes


Notes
* All the vegetables listed are also contain carbs, but in small amounts. They are included in a separate category because of their overall nutritional value. And in most cases, those green vegetables are the one food that you can eat a lot of and not restrict.
* Use coconut oil or olive oil to cook, NOT canola or vegetable!
* For salt, use pink Himalayan salt, it has all the vital minerals!!
* Aim for a gallon of water a day!
* If possible, aim for grass-fed natural meats and wild caught fish, as well as organic vegetables!
* Supplementing micro-nutrients can be beneficial. Vitamin deficiencies are very common and lead to a lot of health problems. I believe everyone can benefit from vitamin C, D3 and B complex supplementation.
* Find ways to fight stress!!! It is havoc on your hormonal balance!!! Find something that relaxes you and take time to do it daily!!! Meditation is a great way to relax your body and mind!
* Start your day with a cleansing drink of a glass of water, the juice of one lime, and a quarter tablespoon of pink Himalayan salt.
* Try to stay away from wheat gluten for a while and see if you feel better. Most people do! Get your carbs from sweet potatoes and brown rice (lowest glycemic index)
* Enjoy the process of getting healthy, of getting in touch with what your body wants, of benefiting from the changes. Don’t force it, but be firm with yourself. Just like a good parent would be.
* Food is fuel first. Let that shit sink in. Let it sink in some more. Food’s job is not to soothe you but to keep you alive and healthy. Food is not love, or solace, or a way to pass the time. There is food as social interaction, that’s called “feast” and that is a whole another article, but that cannot be your everyday, or even every week approach. Take food for what it is.

I hope this helps you get started, or at least motivates you to get all that nasty junk food out of your house and go check out the farmers market. When you are ready for a more personalized plan, get in touch with me!