Nutrition
The right nutrition plan is one that’s sustainable for you to reach your goals. The recommendations below is a general guideline that can be modified to fit each individual’s needs.
We highly recommend a diet rich in vegetables. Less animal products.
(Even if you're goal is to build muscle.)
General
recommendations
3 to 4 meals a day with proteins, healthy fats, and carbohydrates in every meal if possible.
Eat wholesome foods.
Avoid high sugary foods, and processed foods.
Reduce sugar and starch intake. (White bread, cereal, pretzels, cookies, rice, pasta, bagels, cornmeal, crackers, etc.)
Eat unprocessed carbs such as oats, not processed carbs like white sugar and white bread.
Eat more at home.
Dietary
recommendations
Protein Recommendations:
Lentils, beans, soy beans, chickpeas, quinoa, peanuts, almonds, chia seeds, hemp seeds, kale, broccoli, mushrooms.
Limit your consumption of chicken, beef, pork, milk, cheese, and other animal based proteins. Animal proteins and fats increase risk of CHD.
Fat Recommendations:
Olive oil, coconut oil, avocado oil, butter.
Avoid hydrogenated and partially hydrogenated oils.
Vegetable Recommendations:
Bell peppers, broccoli, asparagus, mushrooms, zucchini, spinach, avocados, cauliflower, green beans, lettuce, garlic, kale, cucumbers, brussel sprouts, celery, tomatoes, radishes, onions, eggplant, cabbage, artichokes.
Eat a lot of vegetables.
Making a vegetable smoothies takes away the fibers that’s important for your body.
Exercise
Recommendations
Lift weights at least 3 times per week. Add 2 additional days of other activities you enjoy.
Try to exercise at least 5 days for a minimum of 30 minutes.
Make both exercise and healthy eating habits part of your lifestyle. Make changes a little at a time. Consistency overtime will not only help you reach your goals, but also help you sustain them for a lifetime.