A Nutritional Guide!

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There is no denying that excessive body weight comes at a hefty price. Your joints wear down quicker, you are much more susceptible to degenerative diseases and most notably….it limits your quality of life.  Pretty much everything is harder when you are heavier.  Unless you play a sport where weight gives you an advantage most human beings don’t have a legitimate reason to pack it on.

We can get you strong, we can get you well conditioned, and we can improve lots of facets of your performance inside and outside of the gym…but how your health and overall body composition has more to do with what you eat & drink unfortunately.  Nutrition is pretty much where “the rubber meets the road” for the majority of our members.

Nutrition for Optimum Health

To put it simply…. Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep caloric intake to levels that will support exercise but not body fat. Current research indicates it is our modern diet (full of refined foods, trans fats, and sugar), that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression, and infertility. By eliminating certain foods, you can reduce inflammation, balance your weight and moods, and cut your chances of developing degenerative diseases.

 The Yes List Eat real food: animal-based protein, vegetables, fruits, and natural fat sources.

  • All animal proteins (lean for weight loss)
  • All vegetables (except legumes and white potatoes)
  • All fruits (in moderation for weight loss)
  • Quality fat sources: coconut products,  olive oil, avocados, grass fed meats/butter
  • Nuts and seeds (not for weight loss)

The No List: Generally, these foods are excluded because they negatively affect your metabolism,  cause systemic inflammation in the body and weight gain. Eliminate them for optimum health.

  • Grains
  • Any Processed Foods
  • Sugar
  • Dairy
  • Alcohol

“it’s quite possible that we get fat not because we eat too much or exercise too little but because we secrete too much insulin or because our insulin levels remain elevated far longer than might be ideal. As it turns out, it’s carbohydrates—particularly easily digestible carbohydrates and sugars—that primarily stimulate insulin secretion. So maybe if we eat fewer carbohydrates—in particular the easily digestible simple carbohydrates and sugars—we might lose considerable fat or at least not gain any more, whether we exercise or not. This would explain the slew of recent clinical trials demonstrating that dieters who restrict carbohydrates but not calories invariably lose more weight than dieters who restrict calories but not necessarily carbohydrates. Put simply, it’s quite possible that the foods—potatoes, pasta, rice, bread, pastries, sweets, soda, and beer—that our parents always thought were fattening (back when the medical specialists treating obesity believed that exercise made us hungry) really are fattening. And so if we avoid these foods specifically, we may find our weights more in line with our desires.”  Gary Taubes

Further Tips:

1.  Learn to identify when you are eating to fuel your body and when you are not. Also learn the recommended caloric consumption for your current body weight and activity level.  Learn the approximate caloric content of your daily diet. Compare that to say the optimum body weight you would like to have.  What is the difference?http://www.livestrong.com/myplate/

2. Do your own research. We strongly encourage all our members to read up on this topic.  We have found that It Starts With Food  and The Primal Blueprint  are great resources on the ins and outs of the optimum nutrition and health.

3. Eating an exclusive diet such as Paleo or Primal can be stressful initially.  There is a ton of information (sometimes contradictory) on what is OK and what is not. Stick to the basics listed above. Anything that is a “paleo” version of a non paleo food or treat is suspect.

4.  We have seen some great results with intermittent fasting where you have a designated feed window of time (usually 8 hours) and a fast window (16 hours).  If you have a problem resisting specific types of food, restricting the hours that you can consume may be more successful initially in aiding weight loss. http://www.precisionnutrition.com/intermittent-fasting

http://agymlife.com/50-ways-to-lose-weight/ & http://www.youtube.com/watch?v=BYVfxHWx8Zs


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