Category: NUTRITION

Healthy Food Options

Restock on the following items:

• Healthy fat: extra-virgin olive oil, sesame oil, coconut oil, grass-fed tallow and organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives, nuts and nut butters, cheese (except for blue cheese), and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds)
• Herbs, seasonings, & condiments: You can go wild here as long as you watch labels. Kiss ketchup and chutney good-bye but enjoy mustard, horseradish, tapenade, and salsa, if they are free of glute, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made at a plants that process wheat and soy.
• Low-sugar fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes
• Protein: whole eggs; wild fish (salmon, black cod, mahimahi, grouper, herring, trout, sardines); shellfish and mollusks (shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game
• Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts

Here are some examples of how our meals should look like:

SAMPLE 1

Breakfast: 3 Yummy Bacon Strips, 2 Sunny Side Up Eggs, and tomatoes.

Lunch: Caesar Salad with Grilled Chicken and Green Tea as beverage.

Dinner: Grilled Pork Ribs with Mixed Greens and Iced Tea (Stevia)

SAMPLE 2

Breakfast: Avocado, Tuna, and Boiled Egg Salad.

Lunch: Stir Fry Pork with Broccoli and Garnish.

Dinner: Bulalo Bone Broth with beans (no corn) and Fried Cauliflower Rice.

SAMPLE 3

Breakfast: Bulletproof Coffee (Brewed Coffee, Coco MCT, Non-Dairy Creamer, and Grass Fed Butter)

Lunch: Almond Flour Pepperoni Pizza, Tomato Soup.

Dinner: Chicken Carbonara Pasta (Shirataki noodles) with the left over Pepperoni Pizza from lunch!

GENERAL GUIDELINES

Macronutrients for the day! = 70% fat, 25% protein, 5% carbs (limited to 0-50 grams, no sugar!)

Fat intake in the morning – bulletproof coffee, bacon and eggs, avocado meals

• you’ll be energized throughout the day, you’ll end up burning your own fats

Eat your carbohydrates in for lunch (No grainy or starchy food please) – green leafy vegetables, berry family, plus chicken/fish meat 

• carbohydrates are better metabolized in the afternoon when you’re doing work!

For dinner, load up on protein – steak, pork, fish, with healthy fats.

• Adequate protein intake is necessary for our bodies to recover. Partnered with a good night’s sleep will help our bodies to recover optimally.

BE POSITIVE AND STICK TO THE PLAN! YOU HAVE NOTHING TO LOSE SO JUST DO IT! (except for the extra pounds of course)

In order to jump start with your meal planning, we must know the macros by heart. Say hello to your:

Carbohydrates (4 cal per gram) – when I say carbs, I mean green leafy vegetables!

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Eat leafy greens to your heart’s desire. Limit other carbohydrates to less than 50 grams.

Proteins (4 cal per gram) – Broken down into amino acids that help regenerate cells.

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For someone who’s goal is to gain muscle, protein intake must be at least 1.2 grams per kilogram of body weight, 0.8 grams if otherwise.

Fats (9 cal per gram) – Helps with vitamin absorption and hormone production. Food for the brain.

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I advocate leaning towards healthy fats rather than starchy/processed carbohydrates. Recent studies claim that carbs are not required in order for us to live, but we need good fats in order to function optimally.

Alcohol (7 cal per gram) – metabolized in the liver as “toxic substance”.

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Drinking alcohol does not make you fat. Instead, it stops the metabolism of the other macros leading to fat gain. Accumulative alcohol and food intake can result to your “beer belly”. One glass of red wine is okay.

Basically, to achieve your total health transformation. You should be more knowledgeable in what you are putting in your body. 

No, I don’t advise counting calories nor starving yourself to death. It’s a matter of the food choices that you make rather than calorie counting. Yes, weight loss is all about having a calorie deficit, but did you even consider having an optimized micro-nutrient number or having targeted macros to achieve your goals? My advice is plain and simple, cut down on the sugar, eat more healthy fats, avoid gluten containing food.