Take Out the Trash
Before you worry about which nutrients to add into your diet, it is important to take out the garbage you should not be eating. Foods that should almost always be avoided are: sugar in all forms (cookies, candy, baked goods, sodas, sugary drinks, etc.); Processed foods because of their high sodium and low nutritional value; processed Carbs (breads, pastas, white rice, etc.); Poor quality protein (most conventionally raised animals; instead opt for hormone-free, free-range meat etc.); And use organic vegetables and dairy products, if any dairy products at all (we will try and eliminate dairy from 99% of your nutritional plan).
Get an oil change. Use organic extra virgin olive oil or coconut oil to cook with. These healthful fats sustain high cooking temperatures without becoming damaged. Preferably, use olive oil and vinegar with spices to season vegetables and salads vs. using any unnatural or damaged fats found in most commercially prepared salad dressings.
Eat within one hour of waking up. The only exception to this rule is if you are going to work out within 30 minutes of waking up.
Eat at least 1 cup of raw or ••• cup of cooked veggies at lunch and dinner. Eat from the rainbow. Try to eat at least 3 different colored veggies per day.
Be sure to drink plenty of pure spring water throughout the day and between meals and snacks. Keep fluid intake with meals to about 8 ounces.
Eat less, more often. Eat every 3-4 hours – go as long as you can to keep insulin low but don’t go too long so that stress hormones start to rise. Hunger is a normal response to having not eaten for 3-4 hours, but it is not a sign of hypoglycemia. This condition is characterized by ravenous hunger, headaches, dizziness, nausea, etc. If you believe this to be a problem for you please contact Jason Martinelli to assess and solve this problem with meal timing, meal content and supplements.
Eat 3 meals and 0-2 snacks. Unless you are truly hypoglycemic, you do not need to be eating more than every 3-4 hours. If you currently have a damaged metabolism, use snacks as you are healing to avoid hypoglycemia and increased cortisol. As your metabolism improves, you will not need snacks as frequently, and possibly not at all. If you know or suspect blood sugar or stress issues, please make an appointment with Jason Martinelli to resolve them.
Make your bed. Keep in mind a serving of whole grain carbohydrates is about ••• cup. Get rid of the “bed of rice” idea and make it a bed of veggies instead. This will increase your vegetable and fiber intake and keep your starchy carbs and calories under control.
Stop eating BEFORE you feel full & start eating when you feel slightly hungry.
Follow the 3-Bite Rule. If an indulgence is really worth it, enjoy 3 polite bites guilt free! Remember a polite bite isn’t a monstrous mouthful. Try eating in front of mirror sometime to see the size of your bites; you may be surprised.
Eat optimal amounts of protein and add glutamine to keep from getting catabolic (“breaking down”) and maintain your lean body mass. Working with Anatomie, you will learn what is optimal protein for your lean body mass and activity level.
If you are having a pre-workout snack, it should consist of a small amount of protein and a small amount of low glycemic carbohydrate (high fiber, less starch) to help sustain your energy during a workout. The less food in your stomach, the better.
Basic Supplements: We recommend that everyone take:
- A high potency, two-to-three-time daily dosed multivitamin. Even when we have a reasonable diet, most of us are deficient in a variety of nutrients and could benefit from a multivitamin.
- High quality fish oil supplement. Our lifestyles, stress, body fat and workouts are all pro-inflammatory. The omega3 fatty acids in fish oil quell this deadly inflammation that, if left unchecked, leads to more chronic health conditions.
- Antioxidants. The toxic environment we live in and even our own bodies produce a heavy oxidative burden. Exercise and weight loss significantly increase this burden. Protecting ourselves from oxidative damage is vital to optimal health and slowing the aging process.