Nutrition

eat real food

The principles of good nutrition are truly very simple. They follow the basic truth of simply eating real whole foods. What are real whole foods? Real whole foods are organic, free-range, non-processed foods…foods found in their whole natural forms in nature. Joyfully, there is NO tedious calorie counting in this lifestyle.

We focus on the following simple basic principles:

 (click on each section for details!)

Nutrition

Balance each of your meals with a ratio of 40% carbohydrate / 30% protein / 30% healthy fat.

This ratio actually mirrors the Paleolithic/Caveman portions of our ancient ancestors. If you stick within this ratio, you will feel satisfied and nourished after your meals.

However, please note that everyone is different = bioindividuality. Some people do better with slight variations. Some need slightly more protein and slightly less carbs, or vice versa and the same holds true with fat ratios. It is important to listen to your body as you experiment with these ratios and see how you respond. Your body will tell you what it needs by the way that you feel.

It is interesting to note that people generally do well with their ancestral diets. Take a look at your heritage. Are you Irish, German, Italian, Asian, African, Russian, Finnish etc. in descent? Do some research on the native diet of your ancestors and try to incorporate those foods into your daily intake. You might be surprised to see how well you thrive.

Although, please note that the quality of your ancestral foods may be higher than what we have here in America. For instance, the grains used in Italy are far superior to the grains in the USA. When people visit Italy they are often surprised to find that they can tolerate grain products well (such as pasta) whereas they have problems with the same products in the USA. You may still have to avoid certain foods such as gluten/grains in the USA even though they may have been part of your ancestral diet.

Eat every 3-4 hours at a minimum.

This keeps your body balanced and your blood sugar in line! In general, if you are eating balanced at EACH meal/snack (40% Carbs/30% Protein/30% Fat) you will FEEL full when you have eaten the right amount.

However, while living the SAD way, people tend to become disconnected with their feelings of fullness. To help during your transition as you learn to listen to your body again, try to portion your meals according to the size of your fist.

Your palm of your hand laid out flat is the size of protein you should be getting and your fist size should be the size of carb you are consuming at each meal.

As long as you are choosing foods like full fat yogurt and healthy protein options, your fat intake will also generally be in alignment just by choosing your carb and protein portions in this way.

Hydration is crucial.

Your body weight divided by 2 = the amount of water in ounces to drink in a day at a minimum.

*Note the max anyone should drink is 100 ounces even if it is less than half of their body weight. A potential exception is a high performance elite athlete.

The brain can’t differentiate between thirst and hunger. Most Americans are chronically dehydrated. Often times when you feel the twinge of a hunger pain, the real issue may be your body looking for water.

To determine your hydration needs, take your body weight and divide it by 2. This is the minimum amount of ounces of water that you will need to drink DAILY in order to be optimally hydrated. For instance, a 100 lb. person needs to drink 50 ounces of water a day in order to keep their body well hydrated.

Our bodies are 60% water. We need water to help keep our cells fluid so that they can receive nutrients and perform many important tasks. This is crucial to cell and total body health.

*Also note: For every caffeinated drink that you consume you will need to drink an additional 1.5 times that amount in water. For example, if you consume an 8 ounce cup of coffee, you will need to add an additional 12 ounces (1.5 x 8 ounces) of water in addition to your daily intake to account for the dehydration that you get when drinking a diuretic such as a caffeinated beverage.

Incorporate a variety of fermented foods into your daily diet.

Probiotic-rich fermented foods help build your immune system. Additionally, they are instrumental in helping your body utilize and make vitamins. As a bonus, they taste great and also help curb sugar cravings! (Did you know that cheese, wine and chocolate are by-products of fermentation?)

Fermentation is easy. In summary, fermentation is a process that occurs naturally on a food that is submerged in brine such as salt water. Lactobacilli are friendly bacteria that replicate in this environment and when you eat the food that is fermented, you get benefits of these healthy bacteria to your digestive tract and to your immune system.

These bacteria, along with countless other strains, are also known as probiotics. Instead of taking a probiotic supplement, you will benefit from living strains of probiotics through eating fermented foods. They will work wonders on your well-being!

Fermentation is a practice that has been in place for 1000’s of years. I will guide you with recipes and instructions to incorporate probiotic rich foods into your diet. Until you start learning how to make your own, start getting probiotics into your diet through buying the following options at the store:

  • A good quality full-fat organic yogurt
  • A good quality full-fat organic Kefir
    • This is like a yogurt type drink. You can find it in the yogurt section at most stores.
  • Kombucha Tea
    • Find this in the refrigerated section in most health food areas at grocery stores. It is bottled like most drinks/sports drinks in convenient 16 – 20 ounce glass bottles. You will want to look for the lowest sugar flavors available and drink only a few ounces a day when starting out.
  • Kevita Probiotic Drink
    • Find this in the refrigerated section in most health food areas at grocery stores. It is bottled like most drinks/sports drinks in convenient 16 – 20 ounce glass bottles. You will want to drink only a few ounces a day when starting out.
  • Online Resources:
    • Immunitrition
      • www.Immunitrition.com
      • You can get beautiful mason jars full of fermented veggies – they are delicious!
  • Cultures for Health
    • http://www.culturesforhealth.com/
    • Purchase your own culture starters to make your own homemade fermented products. Each culture starter comes with helpful detailed instructions. This company also has a wonderful customer service hotline and online chat to help with any questions you may have.

Choose QUALITY Carbs/Proteins/Fats at each meal.

The key to success in health is not just in the RATIO of the Carbs, Proteins and Fats that you choose for each meal. It is also in QUALITY of these nutrients.

CARBOHYDRATES  

CHOOSE

  • Complex Unrefined: 

Vegetables, Legumes, Dried Beans, Brown Rice, Whole Grains  (Properly Prepared =Sprouted Soaked) (Gluten Free for some people)

  • Simple Unrefined:

(In Moderation) Fruit, Raw Honey, Maple Syrup, Freshly Squeezed Juices

AVOID

  • Simple Refined: 

White Sugar, Fruit Juice, Corn Syrup

  • Complex Refined: 

Bread, White Rice, Pasta, Chips

PROTEINS

CHOOSE

  • Animal Proteins:

Free Range, Organic Eggs / Grass-Fed Poultry & Beef / Wild Caught Seafood/ Whole, Raw, Full Fat Organic Dairy (or the highest quality Organic Dairy you can get)

AVOID

SOY, Processed Whey Protein Powders, “All-Natural” Non-Organic Meat, Farmed Seafood

 FAT

CHOOSE

  • COLD USES:

(Note:  These oils are delicate and can be damaged by heat and made rancid = clogged arteries.  However, in pure form they are needed by our bodies and are best utilized in cold uses.  Look for Organic, Extra-Virgin and Cold-Pressed oils when purchasing!)

Unsaturated:

Olive Oil, Sesame Oil, Nut Oils (walnut, pecan, macadamia etc), Flaxseed Oil, Avocado, Nuts & Seeds (including nut and seed butters)

  • HOT/COOKING USES:

Saturated: (These hold up the BEST when heated and they truly nourish your body!)

Non-Animal Fats/Organic/Unrefined Sources:   

Coconut Oil, Palm Oil

Animal Fats/Pasture Raised/Grass-Fed/ Organic Sources:

Butter, Bacon Fat, Ghee, Lard, Tallow, Lamb Fat, Chicken Fat, Duck Fat, Full Fat Dairy, Eggs

AVOID – HOT OR COLD USES:

  • Saturated:

Trans fats/Man-Made: Margarine, Hydrogenated, Partially Hydrogenated, Fake Buttery Spreads in tubs (even Earthbalance)

  • Unsaturated:  (These are highly processed and turn rancid easily by light and heat = harmful!)

Canola Oil (rapeseed oil), Corn Oil, Safflower Oil, Vegetable Oil, Soybean Oil, Grapeseed Oil, Sunflower Oil, Rice Bran Oil

The above principles represent the foundation of an optimally prepared nutrient dense diet. In addition, I will help you learn further about the pillars of health that work in conjunction to this foundation. These pillars are:

Follow me as I help you understand how to work within these core foundational values in order to maximize and optimize your health.

*Note: If you are a vegetarian, I would love to discuss with you why I believe that humans need animal-based protein. Vegetarians that consume dairy, eggs and fish can maintain good health. However, I do believe Vegans suffer nutritionally based on my thorough research. Ethically, I believe in responsibly and humanly raised animal-based protein and do not support feed lots and caged animals. I only purchase meat that is grass-fed, free range and from humane sources.

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Statements on this website have not been evaluated by the Food and Drug Administration. The nutritional and other information on this website are not intended to be and do not constitute health care or medical advice.

If you have a medical condition, are taking medication, are pregnant, or nursing, please consult with your physician before using any product or information advertised on this site or implementing a new health protocol. It is always recommended to seek advice from a medical healthcare professional before making changes to your healthcare.