Nutrition 101: Getting Started...
1.) Clean out the kitchen.
Let’s face it, self-control is always going to be an issue, so
avoid temptations by removing them from the house and
into a food pantry or homeless shelter. All refined,
processed foods have got to go, and yes, this includes
bread, rice, pasta, chips, pastries, ice cream, soda,
cereals, canned soups, frozen dinners, etc. Your spouse
and kids do NOT need pizza and macaroni. Lead by
example and improve the health of the entire family. What
is more important, good health that will last a lifetime or
momentary bliss from a treat?
2.) Shop.
I know the ladies got excited upon reading this, but I’m
referring to quality food here. Feel free to parade the mall
once the fitting of your current clothing resembles that
worn in a hip-hop music video. (Does MTV even play
these anymore? Jersey Shore? Give me a break...) Guys,
your t-shirts might become a little too tight after following
this protocol correctly.
Protein.
Grass-fed meat and wild-caught fish are ideal for their
favorable omega-3 to omega-6 ratios, but conventional is
fine.
Land: Beef, pork, lamb, venison.
Water: Salmon, shrimp, crab, trout, tuna, etc.
Air: Chicken, turkey, duck.
Also, breakfast is always tastier with some quality bacon,
omega-3 enriched eggs, and other goodies such as
chicken-apple sausage.
Veggies.
Organic and locally grown is ideal, but not always
convenient. Farmers markets are great, but Shop n’ Save
is okay too. Shopping in-season is most nutritious and
often on sale. Attempt to eat every color of the rainbow
each week. Remember, corn is NOT a vegetable.
Fruit.
Limit to one serving per day if fat-loss is a goal. Fruits are
rich in vitamins, minerals, and antioxidants but also
contain sugar, specifically fructose. The front runners
include berries, melons, citrus, apples, and pears.
Bananas, papayas, and mangoes are acceptable for
athletes post-workout, not so much for weight-loss.
Fats.
Extra-virgin olive oil, coconut (milk, oil, meat), avocado,
butter from grass-fed cows, macadamia, almonds, and
walnuts. Limit nuts to 1-2 ounces per day if fat-loss is a
goal.
Flava’
Have at least 20 herbs and spices on hand to keep things
interesting.
Beverages
Water, unsweetened tea, and espresso if needed. Much
like grains and legumes, dairy products contain irritants
problematic to gastrointestinal, metabolic, and hormonal
health. This may lead to further complications such as
increased body fat composition or even disease.
Supplements
Although quality food provides the goods for the human
body, there are a few supplements that I recommend for
optimal health.
Protein powder: Wild flesh is preferred, but quality whey
protein isolate is quick and easy post-workout, when in a
rush, or sick of eating eggs for breakfast. There are many
great products out there.
Omega-3 fatty acids (fish Oil): Especially important for
those still consuming grains, vegetable oil, and grain-fed
meat, fish oil supplementation is needed to balance
individual omega-3/-6 ratios in order to decrease
inflammation detrimental to health and body composition.
1-5 grams per day of EPA/DHA is recommended. Most
fish oil contains 300 mg (0.3g) of EPA/DHA per capsule,
so one would need to consume roughly 10 capsules per
day for 3 grams.
Vitamin D-3: Essential for cellular function, calcium
metabolism, immunity, and optimal mood, vitamin D is
absorbed naturally by the skin from sunlight.
Unfortunately, most of us do not expose ourselves to the
sun for 20-60 minutes each day, especially during the
winter in the show-me state of “Misery”. 3000IU for women
and 5000IU for men is recommended.
Multi-vitamin:Essential vitamins and minerals can be
obtained from the balanced diet explained above, but it
could be smart to have a little backup insurance. Days will
arrive where the very sight of the color green will be
appalling. In addition, modern farming and processing
techniques strip away many of these vital nutrients. I will
admit though, I have avoided multi-vitamins over the past
year. In fact, much of the research shows that those who
regularly take a multi-vitamin meet the “reaper” before
those who don’t. This is very interesting and quite
compelling considering all of the variables... (I will say, I
can’t remember the last time I was sick and have
continued to be healthy during this continuing experiment)
3.) Cook
Balance each meal like the following, but be creative! Look
up some new recipes. “Googling” your favorite meal +
paleo will elicit many acceptable variations (e.g.
paleo+fried chicken)
*
*
4-8 ounces of protein
Several servings of vegetables
*
Good fats such as avocado, olive oil, or a handful of
unsalted nuts
Key Points
* Protein source EVERY meal
* 3-5 meals per day
* Limit fruit to one serving if fat-loss is a goal
* Limit nuts to 1-2 ounces if fat-loss is a goal
* Beverages include water, unsweetened tea, and black
coffee
4.) Exercise
Strength training along with metabolic conditioning is key
here. Increased muscle mass is fundamental for
increasing insulin sensitivity and optimal insulin levels are
required for a healthy/attractive body composition (i.e. less
fat), improved blood lipid profiles, and hormonal function.
Without the addition of steroids or highly unusual genetics,
women DO NOT have the physiology to look like the next
Ms. Olympia, or even Serena Williams for that matter. So
please feel free to replace the word “mass” with “tone”
here if it makes you feel better.
5.) Sleep
Black out your ENTIRE room! No LED lights from alarm
clocks, fire alarms, computers, TVs, etc. Avoid watching
TV and using the computer for at least one hour before
bed. Go to bed early and get at least 8-9 hours of sleep to
avoid punishment from the particularly nasty stress
hormone, cortisol (hint: increased body fat). Oh, and sleep
is important for mental acuity, recovery, and optimal
hormone function.
Under my guidance, I challenge you to change your
lifestyle for a minimum of 40 days. The process will not be
easy, but 100% perseverance will carry you to improved
health, body composition, and performance.
Cody Miller CSCS, USAW, NASM CPT, Crossfit
codyjmiller@live.com