Lemon water – squeeze half a lemon into luke warm water [reverse osmosis is preferred or PUR filtered because they remove 99% of toxins (heavy metals, radioactive ions) in tap water]. We like to drink lemon water first thing in the morning on an empty stomach! It has immense benefits such as immune boosting (great source of Vit C), detoxifying (help promote digestion), dental health and much more!
Give it a TRY!
Celery Juice (16oz) – Also consumed on an empty stomach! This juice boasts amazing antioxidant properties, is rich in nutrients (Vit A, magnesium, iron), helps cleanse our kidneys, reduces bloating, reduces liver toxicity and so much more!
Coffee/Tea – with almond milk and stevia sweetener (This is our primary caffeine hit!) We like to use Peets Ground Coffee (French Roast) with a French Press and Tazo English Breakfast Tea (or STASH).
Note: Our nutrition works well with our lifestyle and helps us to be most PRODUCTIVE! Find what fits for you! If eating something in the morning enhances your cognitive function to better work or fuels your early morning workout out DO IT!
Oats/Banana/Apple – some form of fast acting carbohydrates 30-45 minutes before a training session!
Sweet potato and ground chicken (aim for 60-80 grams of carbs and 30-40 grams of protein post workout)
This is also preferential and varies depending on goals [ex: strength/mass gain often means a caloric surplus so you can be more liberal with carbohydrates]. Some people prefer strictly fast acting carbs post workout to funnel glucose (simple sugars) to the muscle and aid in recovery!
We like to follow a 2:1 or 3:1 carb-protein ratio to facilitate recovery for our next training session! A basic rule of
thumb is 0.25 grams of protein per lb body weight and 0.50g carbs/lb.
We bring water with us everywhere we go! You never know when your 15-minute errand is going to turn into 2 hours.
Snacks vary but often include: celery, cucumber, carrots, sliced bell peppers (phenomenal antioxidants). We like Kombucha for the probiotics [they contain (good) bacteria that promotes gut health].
Voluminous salad – one full head of romaine, spinach, pickled beets, white onions, cucumbers, tomatoes, freshly chopped garlic
MORE Veggies – Broccoli/cauliflower – or whatever roasted vegetables have been prepped! [ex: zucchini, carrots, etc.]
Protein – Ground chicken/turkey/pork (change it up for variety) – we are cautious with our meats and try to find locally sourced, hormone free and grass-fed. You want to avoid consuming animal products that have further additives/hormones because that enters YOUR body.. so make sure to READ labels!
Back in our strict paleo days we used food scales religiously so we now have a good idea of what 5-6oz of protein looks like and can eyeball a medium sweet potato as 250 grams. When you start incorporating new foods do a simple search of their basic nutrient profile (proteins, carbs, fats, micronutrients – vitamins, mineral content) so you have an idea of when consumption is optimal!
For example if you haven’t eaten cottage cheese before you may not know that it is packed full of protein and contains moderate carbs with little fat. Knowing more about what you’re consuming can be powerful in helping you optimize your body composition! This will help you to avoid eating too many carbs and not enough protein. Get familiar with your grocery store and what they offer because you could be missing out on some great options and deals!
RULE of THUMB
Each meal should contain:
- A healthy protein source – as previously mentioned, animal proteins that are grass-fed, anti-biotic and hormone free [ideally local]
- Healthy fats – such as extra virgin olive oil [ex: in salad dressing], cold-pressed coconut oil [ex: on sweet potatoes or to cook eggs]
- Vegetables! – if your plate isn’t showing any color you’re lacking nutrients! Vegetables are high in nutrients and low in calories, which means you can consume large amounts (and fill yourself up) without amounting many calories! We also include more dense carbohydrate sources to ensure we are getting adequate calories to allow for proper recovery and fuel of training sessions. Some of our go-to starchy carbohydrates are potatoes, sweet potatoes, quick cook oats and tri-color quinoa.
Protein Source: Alaskan Wild Salmon – when we do eat fish we opt for the wild, Alaskan salmon because it contains healthy fats (omega 3s). Similar to meat products it is important to be cautious about the source of fish (because you’re consuming the toxins they are exposed to.. and our water can be heavily polluted). Wild salmon also tends to pack more nutrients (such as calcium, iron and zinc) in comparison to farmed salmon.
Veggies – Green beans, turnips, spinach, carrots, sprouts! Having a variety in your diet is important in ensuring your getting all essential nutrients. Eating the same foods over time your body will adapt and being to lack certain nutrients.
Salad – green peppers, leaf lettuce, carrot shreds, sprouts, zucchini shreds!
If we have more time in the evening we like to get creative with recipes and make more extravagant dishes like baked salmon! OR if we’re in a time crunch dinner will be a repeat of lunch because it is hits all the flavor notes and is packed FULL of NUTRIENTS!
Snacks: Grapes/banana, “Overnight oats,” Tea
Overnight Oats – soak ½ cup oats in ½ cup almond milk, add peanut butter, honey (to sweeten), fresh fruit and let it sit for a few hours in the fridge. [Do this a couple hours before bed]*
We like to feel full going to bed. If you find yourself to be that way, it can be beneficial to consume less calories in the early morning/afternoon and “save” more for at night.
Our “Diet” Philosophy!
Personally INTERMITTENT FASTING (IF) and INTUITIVE EATING work best for us because we like to be both mindful of our bodies wants/needs and also optimize our body composition. Listen to your body because that is the BEST indicator of when you need something or when you’ve had enough.
A quick overview of the concept behind IF is to find a “window” in which you consume ALL of your daily calories. Instead of eating sporadically from 8am-6pm (ex: breakfast at 8am then 4 hours later lunch) you reduce that eating window to 8 hours. The time before you are eating you are “fasting,” which allows your body to enter a state of increased metabolic rate (higher metabolism = more calories burned = weight loss). This is ONE method of IF that we have personally experimented with and find to be adaptive to our lifestyle. It allows us to be productive in the mornings/afternoons and then enjoy meals in a relaxed setting from 330pm-1130pm. If you like to FEEL FULL going to bed this is worth TRYING!
Optimize Body Composition From Diet Alone!
For individuals looking to burn fat, IF has been shown to increase fat loss as a result of a reduction in overall caloric intake. This is because shortening the timeframe in which you are eating often results in consuming less food, simply because you fill up more quickly eating! Metabolic changes occur to your bodies insulin levels (lowered insulin levels increase fat burning), growth hormone increases up to 5x (helping in fat loss, muscle repair & gain) and norepinephrine (neurotransmitter, signaling from our brain to our bodies stored fat to break it down into components usable for energy!). If you are looking to optimize your body composition (lose fat, maintain muscle) with diet alone, try this out for three days a week [separate every other day] and see if its sustainable for YOU!