I’m glad you decided to visit me here! Before I jump in to the details of the way I eat, let me reiterate a few things…
I’m not a nutritionist. But I have studied immensely, learned from some of the top minds in the field, experimented for years, and I’m not limited by one school of thought based on a curriculum, theory, or someone else’s agenda.
Eating in a healthy way is a general thing.
Unless you have to be perfect because of some health criteria, don’t try to be. There are likely some foods you really enjoy that are not healthy. It’s not realistic to think you won’t ever eat them. The key is to eat the best way possible 90% of the time. It’s about lifestyle. For example, I normally do not eat potato chips. But I love potato chips. So once in a while you will definitely see me eat some!
There are many good eating styles in existence, the key is to find something that works for you and is healthy, and then stick to it until it’s just your normal way of eating.
What I am sharing with you here is based on Harvard research many years ago. It makes sense, and is simple enough for anyone to do. When I shifted to this style of eating, it made a significant difference in my body, and has been easy to maintain a baseline ideal weight in addition to being healthy and fit. I have been eating like this for several years now.
The basics of what I do and do not eat:
Don’t Consume Generally: processed food, cows milk, bread, white rice, white potatoes, farm raised seafood, fruit juices
Do Consume Normally: Vegetables, fruits, nuts, legumes, cheese, lean meats (grass fed), poultry (free range), wild caught seafood, healthy fats (oils, such as coconut, avocado, olive in addition to the healthy fat sources from foods), Supplements, Healthy Shakes
The thing I pay most attention to is glycemic load. Excess sugar is a big issue when it comes to health, and unfortunately many diet programs throw fruit into the sugar issue as an evil food. This is mostly inaccurate. Certainly fruit has natural sugar in it, but also fiber, water, and other nutrients. This lowers the insulin impact and let’s be real…this is the sugar we are meant to consume.
Fruit juice is a different story because it is concentrated and doesn’t have the fiber. I will eat any fruit or vegetable, but in general I look for a glycemic load of 10 or less. This means that it has very little impact on insulin in the body. This is not to be confused with glycemic index which has more to do with the speed in which it digests and goes into the bloodstream. An example is watermelon which looks like a no-no on the glycemic index, but is actually fine on glycemic load…just don’t eat an entire one! If I am consuming a food with a high Glycemic load, I will simply add a food with virtually no glycemic load to reduce the entire meal’s load.
If you would like to have more insight into glycemic index versus glycemic load, as well as a foods list to get you started put your information in the box below and you will get free access to a PDF done by my friend and superb health coach Jenny Davis.
Typical Food and Nutrient Schedule:
I am a big fan of intermittent fasting and generally consume all my actual food within a 6-7 hour period of the day. That doesn’t mean I go without nutrients, I give my body plenty of fuel, but actual food usually starts at noon. One of the things I give my body is a unique supplement that helps to reduce hunger while increasing energy, focus, and mood, which is very helpful for me and would help anyone trying to manage weight. Click here to read about it. Here is my normal schedule for nutrition:
AM: First thing I do is take enzymes and antioxidants with plenty of water. Then after my quiet/spiritual time I drink a blend of powdered supplements that provide fruits and vegetables concentrate, vitamins and minerals, fiber, probiotics, antioxidants, special greens, targeted nutrients for fueling a work out, added electrolytes for sustaining workout intensity, and L-arginine and Citrulline for circulatory health. After my workout, I drink a powdered form of Branch Chain Amino Acids that recharge my body by putting the building blocks the muscles need quickly into the bloodstream. Then I take the rest of my morning supplements and have spoonful of coconut oil.
PM: At noon I eat a big meal that is a combination of vegetables, proteins, fruit, and healthy fat. It could be many different things on a plate or all together in a big salad, or a combination. Some days I will also skip lunch and just use the supplement I mentioned above. Somewhere around 3:00 PM I have a protein shake with some additional fiber. Dinner is typically between 5:30-6:30 and is a meal of protein and vegetables and then some evening supplements. Dessert is rare. Most nights I don’t eat again.
I hope this was helpful for you. I encourage you to get the PDF that Jenny put together and take this part of your health journey seriously. Remember, you cannot out-run a bad diet. Good nutrition is key to achieving your richest life possible. If you want insights into supplements feel free to contact me and I will share the specifics of what I use, or get with someone you know and trust who knows how to take care of themselves and ask what they use.