It’s been said that you can’t out train a bad diet and it’s true. All the advance training techniques and optimal exercises will never give you the body you work so hard for if your diet is lacking the essential elements.
Having more energy, shedding fat, sleeping better and getting more out of your day can be as easy as changing your eating habits in 8 simple steps!
STEP ONE: Water and Hydration
Upon rising, consume 2-3 cups of filtered water with a slice of lemon and lime. This doesn’t mean take a shower, get dressed and then drink. This means put the glass on your nightstand before you go to bed and when the alarm goes off drink your water! Drinking water on an empty stomach first thing in the morning helps lubricate the gut, helps hydrate the body, aids in eliminating toxins from the body and helps increase the alkalinity in the body. Throughout the day, consume liberal amounts of filtered water between meals. Try to minimize the amount of fluids you consume with your meals as doing so dilutes the hydrochloric acid your stomach produces to assist in breaking down your foods. Add lemons and limes to your drinking water to add alkaline properties to it. Ideally, consume 1-2 servings of either Greens+ or Perfect Food (1 between breakfast and lunch and 1 between lunch and dinner or before bed). If you are a coffee drinker, start to minimize your intake and try switching to herbal tea instead.
- Low energy
- Poor digestion
- Inadequate absorption of essential vitamins and minerals
- Low bone density
- Poor skin and hair health
- Weight gain
- Frequent colds, flu and headaches
STEP TWO: The Last Goodbye….
Say goodbye to the following foods:
- Sweetened boxed breakfast cereals
- Fruit juice
- Food made with white flour (pretzels, crackers, etc)
- Bread (even the whole wheat ones!) including bagels
- Pasta
- Mashed or baked white potatoes
- Pop
- Cookies
- Cakes
- Muffins, baked goods
- Lunch meat
- Full fat cream cheese
- Full fat cottage cheese
- Full fat cheeses
- Half and half cream
- High fat cuts of red meat (ribs, restaurant hamburgers)
- Pork
- Hot dogs
- "Street Meat”
- Bacon
- ANYTHING that says "partially hydrogenated”
- Safflower and sunflower oil
- Anything deep fried (including things like Tempura)
- Alfredo sauces
- Chips
- Peanut Butter – processed
STEP THREE: Show me the PROTEIN!
Get in the habit of consuming protein every time you eat, i
ncluding breakfast! Lean protein is necessary at each and every meal and snack for hormonal balance. It helps balance sugar, break down fat and repair and build muscle.
Consume more vegetables...plain and simple! Ideally with every meal you should have some veggie sources. Focus on veggies such as broccoli, cauliflower, water cress, peppers, cucumbers, tomatoes, asparagus and sprouts. Veggies are lower in calories, higher in fibre to keep you feeling fuller longer and are low glycemic.
Fruit should be limited to 1-2 servings per day an
d should consist of thin skin fruits such as; blueberries, strawberries, blackberries, raspberries, apples, apricots, cherries, cranberries, grapefruit (thin skin exception), guava, kiwis, lemons, limes, peaches, plums, pomegranate. These choices will provide you with the best antioxidant and vitamin profile and are lower glycemic. Post workout and breakfast are the best times to incorporate fruit.
Starchy carbohydrates provide energy for the body. The proper starchy carbs will minimize insulin spikes and fat storage. Choose from the following choices; Oatmeal, sweet potatoes, millet, quinoa, couscous, chick peas, kidney beans, yams, peas, navy beans, shredded wheat, organic granola, brown rice. Limit your starch intake to 2 servings per day. (Preferably ingested in the first half of the day or after exercise)
STEP SEVEN: Healthy Fats
Essential fats are important to any diet. Along with aiding in the absorption of Vitamins A, D, E and K, essential fats are necessary for optimal health. Add a serving of unroasted and unsalted nuts and seeds to two of your meals (a small palm full counts as a serving). Use extra virgin olive oil on salads and mixed veggies (1-2 teaspoons) and use coconut oil when cooking or in shakes. Ideally, you should also look into incorporating fish oil and fresh ground flax into your diet, as well.
STEP EIGHT: Meal Frequency
In an attempt to lose weight or maintain optimal health, many people skip breakfast or other meals to save on calories. Unfortunately, science has shown that skipping meals results in weight gain, not weight loss! In fact, people who skip breakfast are more than four times more likely to be obese than those who eat breakfast daily. Aim for 4-5 mini meals per day to help maintain blood sugar levels.
I've also added a Grocery Guide for you to print off. Just click the file below.