Food Quality
First and foremost, our nutrition prescription always start with high quality foods. What are high quality foods you ask? These are whole, minimally processed, nutrient-rich foods. This is counter to a commercialized western diet which includes highly processed, nutrient deficient foods that are also high in calories.
In addition to those three attributes, we are also looking to fill our plates with “mostly plants and not too much.” Once we can master this basic lifestyle guideline, then we can add more complex methods of tracking our daily intake, such as counting macros, paleo, whole30, etc…
What does this look like in real life?
Protein
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
3 Eggs = 1 portion
Ground Turkey Breast (90/10 or above)
Turkey Tenderloin
Turkey Breast
*LIMITED DELI MEATS
*SKINLESS IDEAL
Carbohydrates
Beets
Yam
Sweet Potato
Butternut Squash
Carrots
Acorn Squash
Plantains
All Fruits
Vegetables
Leafy Greens
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts
Fats
Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings (2 tbsp)
Olives
Raw Almonds
Raw Pecans
Raw Walnuts
Raw Macadamia Nuts
Raw Nut Butter (No other ingredients and must be made with one of the above nuts)
The Palm Method
Developed by Precision Nutrition, this system is easier than counting calories and just as accurate. However, remember this serves as just a starting point, and just like anything else it is important to pay attention to results and adjust as needed.
For each meal, men might begin by eating:
• 2 palms of protein dense foods;
• 2 fists of vegetables;
• 2 cupped handfuls of carb dense foods
• 2 thumbs of fat dense foods.
And for each meal, women might begin by eating:
• 1 palm of protein dense foods;
• 1 fist of vegetables;
• 1 cupped handful of carb dense foods
• 1 thumb of fat dense foods.
Remember, just like any plan, adjust portions based on hunger, fullness, preferences, goals, overall activity level, and most importantly, results. Start with the basic template and then adjust portions at any time using outcome-based decision-making.
The Container Method
To keep it simple, we utilize a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. The idea here is to get a starting point or a baseline on how much we are taking in without over-complicating it with time consuming and confusing weighing and measuring.
How many containers should I eat per day? Let’s keep this simple too. Just look at your t-shirt size! If you aren’t sure where you fall, you can double check with us and we will make sure we have you on the right plan.
Intermittent Fasting 101
What is it?
Intermittent Fasting (IF) is not a diet but a pattern of eating. It's a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat. We have found that intermittent fasting is one of the simplest strategies for taking bad weight (losing fat) off while keeping good weight (muscle mass) on because it requires very little behavior change. This is amazing because it means IF simple enough that you'll actually do it (and stick to it) and meaningful enough that it will actually make a difference.
How does it work?
It can take upwards of 17-hours for your food to digest and absorb into your blood stream. For most of us it is about 8-12 hours, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low as there is no immediate sugar source in your system.
When you're in the fasted state your body can burn fat that has been inaccessible during the fed state (due to readily available glucose or sugar).
Because we don't enter the fasted state until well after our last meal, it's rare that our bodies are in this fat burning state which can have tremendous benefits that include improved body composition.
IF Schedule
We are BIG fans of the daily IF schedule. This method utilizes a 16-18 hour fast followed by an 6-8 hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn't matter when you start your eating period. Do whatever works for you. We find that eating around 12 or 1pm and 6-8pm works best because those times allow us to eat lunch and dinner with friends and family. Skipping breakfast when you are on the go, doesn’t seem like much a big deal.
Because this is done every day it becomes very easy to get into the habit. Right now, you're probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it's the same thing, you just learn to not eat at certain times, which is remarkably easy … and easy … means you will actually do it!
Counting Macros
Before we begin, we would like to point out that we don’t believe the majority of the general population should try to count macros as the first step in improving their nutrition. Just like the snatch and muscle ups are complex high-level skills, so is the concept of counting macros for nutrition. In order to be successful with counting macros and the dedication it takes to stay consistent, all of the other pre-requisites should be a no-brainer. You should easily be eating real food, mostly plants and not too much at every meal on most days. You should be eating more fruit and vegetables, cutting out sugary treats, getting more exercise, cutting down on alcohol, getting more sleep, drinking more water, etc… I think you get the point.
Once you have mastered the basics (and you are looking to really dial things in) counting macros would be your next step.
What are Macros?
Macronutrients (known as ‘macros’) are proteins, fats, and carbs that make up all the food we eat.
You may have heard that while energy balance determines whether weight is gained or lost, macronutrients (carbohydrate, protein, and fat) determine whether that change is fat or muscle mass.
How do I Count Them?
Chat with a professional or (gasp) use a web app to calculate your macros based on your goals. From there you will have a breakdown or grams of each macronutrient. You can then break them down into digestible parts per meal.
It is SUPER important to keep a daily log of everything you eat. Remember when we said this is a high level skill? Yea…this is where most people fail. You have to track EVERYTHING. This is how you know exactly what you are consuming vs. what you think you are consuming. In addition, this allows you to know if this process is working for you as well as how and what adjustments you need to make moving forward.
Everything Else
Paleo, Whole30, Keto, Atkins, Carnivore, Vegetarian, Vegan, etc…
Many of these diets require you to minimize or even eliminate an entire group of foods. While we are not going to vilify any nutrition program, we will inform you that EVERYTHING WORKS. No matter which choice you choose, it all works. There have been countless people who have had tremendous success on every nutrition program on the planet. Why? Because they all share the same concept, a calorie deficit of some sort.
Caloric deficit = weight loss. How you get there is up to you. We urge folks to be as balanced as possible, but we know that is not always the case. Therefore, we are not for or against any particular style of eating. As long as you can be consistent and stick to the plan, we are all for it, whatever that looks like for YOU.
Just be wary of things that promise a quick fix, as we want our nutritional habits to be lifelong sustainable habits that you can use for a lifetime, not just some six-week challenge. Try things out, experiment with everything, BUT make sure you do the thing for at least 6-8 weeks before jumping ship. If you can ride the wave for a little bit of time you will never know if that is what works best for you.
Remember, at the end of the day, this is about you. Your health, your wellness, your life.
Frequently Asked Questions
+ Should I use supplements?
This will be different based on your own personal goals. However, it is important that you are getting adequate fuel throughout the day from whole foods. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need anything extra. If weight loss is your goal, we recommend trying to stick to whole foods.
+ What if I’m really hungry at night?
This could be a tell tale sign that we aren't eating enough throughout the day. It is important to remember though, if we are working towards fat loss, we are most likely working in a caloric deficit and feeling hungry is a normal part of the process. Make sure you are staying hydrated. It is also important to note that you should never feel like you are "starving."
+ What about this or that food?
When it comes to nutrition, the most common question we receive is what do you think about (insert food here)? Here is a simple rundown.
- If it's a vegatable, eat it.
- Do your best to stay away from deli or other cured meats
- Stick to olive oils and quality butter
- Junk food is junk food, whether it is "paleo" or not
- Be careful with nut butters and condiments, often times they have sugar added
+ What about going out to eat?
We understand that this obviously happens and we don't expect you to never eat a meal outside of your home ever again. If you eat out, do your best to portion the meal out and make the best decision available. It is very difficult to know exactly how meals in restaurants are prepared, so again ... use your best judgement.
