Part 1: Guide to sustainable health and a great body: Nutrition

Do you want to lose weight, or simply look great in-and-out of your clothing? Achieving your health goals in a sustainable and long-term objective is more about balance than it is about extreme dieting. While extreme regimens can net you expedient results, they are commonly difficult to sustain, and therefore have a high abandon rate. Alternatively, adopting a balanced program offers you a gradual acclimation experience where you are in full control of the process; all for the benefit of achieving and sustaining your weight goal for life.

Nutrition

A calorie is not just a calorie. Similar to fuel for a Sports Car, you want to supply your body with nourishing fuel that will yield optimal performance.

Quality In --> Quality Out,  Garbage In --> Garbage Out

The cleaner the food you ingest the better. Processed food is exactly what it sounds – manipulated. The “purer” the food you ingest, the greater nutrition acquired. For this purpose, we recommend focusing your efforts on Organic and Non-GMO foods. A study of 68,946 adults published in The Journal of the American Medical Association found people who frequently eat organic foods lowered their overall risk of developing cancer. Strive to construct the majority of your meals of Organic and Non-GMO foods whenever possible. Your “Strict” days should be entirely comprised of Organic and Non-GMO foods. Whereas your “Indulgent” days are flexible. This will provide a well-balanced schedule, delivering copious nutrition while still allowing for personal indulgences.

• Fruits: Go crazy!

  • Blueberries

  • Blackberries

  • Strawberries

  • Watermelon

  • Grapes

  • Pretty much every fruit…

• Vegetables: Go crazy!

  • Spinach

  • Kale

  • Broccoli

  • Peas

  • Tomatoes

  • Carrots

  • Pretty much every vegetable…

• Protein

  • Eggs

  • Fish

  • Lean Meats: Turkey, Chicken

  • Peanut Butter

• Dairy

  • Milk: Almond Milk or Hormone-free Cow Milk

  • Cheese: Mozzarella or Hard Cheeses

  • Yogurt

• Oats and Grains

  • Oatmeal: Steel Cut or Rolled Oats

  • Cereals: Low Sugar and Fortified Vitamins

  • Bread: Whole Grain

  • Rice: Long grain Rice

• Misc Foods

  • Nuts: Almonds, Cashews, etc.

  • Beans

  • Olives

  • Oils: Olive, Canola

Calorie Surplus and Deficit

Calories serve as fuel for the body’s daily functional activities. As in all things, too much or too little of something is unfavorable. The objective with your daily calorie intake is to ensure you are consuming only what your body needs, and nothing more. A surplus occurs when your body receives an excess amount of calories, and a deficit occurs when your body is not supplied a sufficient amount. 

Example: Calorie Surplus and Deficit over 14 days

Important: This chart is to serve as an example only. Your ideal caloric intake is influenced by several factors. Consult your doctor or medical provider to discuss your appropriate calorie intake.

Portioning

Quantity is equally as important as quality. Providing your body a copious supply of fruits and vegetables is critical. For lunch and dinner, strive to consume a greater supply of vegetables than meats and grains. A well portioned dinner plate looks like this:

Supplements

This is a subject not without a hint of controversy. It seems almost every few years a new study claims to reverse a previous fact. A recent study published June 2018 in the Journal of the American College of Cardiology found Calcium, Vitamin C and Vitamin D do not help prevent cardiovascular disease, heart attack, stroke or premature death. However it is still believed that pairing a quality Multivitamin with a well-balanced diet and healthy lifestyle is the best panacea available. Therefore we will include some basic supplements that from experience have proven invaluable to our objective. While the following products have been personally tested, we always recommend consulting your doctor before consuming any supplements and performing any rigorous programs.

• Multivitamin

  • Description: General support and companion to overall health

  • Brands: Garden of Life

• Vitamin C

  • Description: Strong antioxidant, helps immunity and more

  • Brands: Garden of Life, NOW Foods, Solgar

• Probiotics

  • Description: Aids proper intestinal and digestive health

  • Brands: Garden of Life, 

• Omega 3

  • Description: Aids memory and cognitive performance

  • Brands: Nordic Naturals, Viva Naturals

• Whey Protein

  • Description: Expedient for post-exercise muscle repair

  • Brands: Optimum Nutrition, Garden of Life, Amazing Grass, Orgain

• Meal Replacement

  • Description: Expedient nutrition for on-the-go situations. Some brands offer premixed with Green Superfoods included.

  • Brands: Garden of Life, Amazing Grass, Orgain

• Green Superfoods

  • Description: Power-packed with vegetables, fruits and various superfoods for convenient daily nutrition. Some brands offer premixed into a Meal Replacement Shake.

  • Brands: Garden of Life, Amazing Grass, Orgain

Important Note

It’s important to remember that this information is intended as a framework. The framework can easily be modified to suit your needs and daily agendas. We encourage you to first adopt, sample, and then adapt this framework to your needs or preferences.

⚠ While the following information has been personally tested, we do not claim to be certified medical practitioners. It is always recommended to consult your doctor prior to experimenting with any new products or health practices.