Nutrition, Paleo, Whole30 & Why It Matters
Make sure you have read Part I HERE
Why Do I Eat Like This? Then Vs. Now
Habits - 3-4 years ago, I would have some cereal in the am (healthy cereal of course like my favorite Honey Bunches of Oats or Kashi). I often packed my own lunches which consisted of a wrap, yogurt, some fruit and a snack like a protein bar/shake or pretzels and peanut butter. Dinner was often a frozen pasta-type thing from a bag or some variation of meat, grains and veggies. I more than occasionally’ drank skinny vanilla lattes and had my share of liquid calories (light beers and mixed drinks). This was ‘pretty healthy’ right?
I now spend my time coaching people who think that those habits are ‘healthy’. What I once considered pretty healthy, I now consider disastrous.
Results - I used to weigh 20-25lbs more than I do right now. During that time I was running up to 50 miles a week (often training for races) and I was eating what I thought was a ‘healthy’ amount of carbs, fat and protein. I was a personal trainer and never considered myself ‘fat’ but was never really satisfied with how I looked or felt. I experimented with dieting, measuring, counting, restricting, carb-loading, and I regularly wrote down everything I ate. I was by no means obese or lazy, but looking back, I was far less healthy than I am now.
Habits - In the last 3 years, I have changed and continue to improve my eating habits. A typical day is 3 eggs and some veggies (cooked in coc oil) and/or fruit in the morning, a salad with approx. 15 ingredients (tons of veggies, some chicken or tuna, drizzled in olive oil and b. vinegar) in the afternoon and a crockpot meal or stir fry in the evening. I drink water all day long, a black coffee a few times a week and lots of tea.
The more I learn, the more I challenge myself, the better I feel. Now, it’s pretty simple, doesn’t involve much thinking and my habits are very sustainable. I have been eating like this consistently for over 2 years and regularly push myself to improve these habits.
I haven’t run more than 3 miles at a time in 3 years (and that may happen every few months or so). I lift weights (with a goal to get stronger), do a bunch of body weight movements (with a goal to feel and move better) and sprints ~5 days a week (with a goal to get faster). I follow the philosphies that I preach, and that you can read HERE
How Do I Do It? Isn’t It Hard?
Let me guess, you love bread and cheese and chips, you also don’t have all that extra time to prepare food…you also want to be be able to treat yourself to frozen yogurt and don’t want ever give up ___ because that is depriving yourself and you work hard, so should be able to have ___
You can do it, I know it! I travel, sometimes up to 10-15 days a month and spend lots of weekends away from my house and routine. I attend social events all week long. I get up at 5am and have a constantly changing work schedule. I don’t make a million dollars a year and sometimes I think ‘dang, that food is expensive just to go in one end and out the other’. I can promise that if you prioritize eating this way, that you can make it work. It is all about what is important to you.
We all like sandwiches, cereal, chocolate, and most of us like some type of beer or alcohol. I love when people say ‘but I really love food’ as if they are in a special situation. Every single day I would eat granola in the morning, a burrito in the afternoon, pizza for dinner, mint oreo ice cream for dessert and then have red wine to wash it all down… if I didn’t have to deal with the consequences both mentally and physically.
Everyone has different schedules, priorities and excuses. I do not know what exactly you are dealing with, but I can tell you that you can find a way to eat better. I have helped hundreds of people in many different situations. Some people choose to spend more money on their cars, purses or cell phones, and some people choose to spend it on quality foods.
We are simply lucky to be able to ‘choose’ what we are going to put in our bodies to fuel and nourish them.
FF’s Simple Tips
- Shop 2 times a week for fresh, local and organic foods whenever possible
- Hard boil eggs for the week (I eat a dozen each week- minimum), and when you do cook them…vary it up
- Cook your grass-fed, organic or wild-caught protein in bulk (so you have it ready for meals)
- Roast a bunch of veggies, a couple of times a week
- Keep it simple Eat protein, carb and fat at each meal
- No need to count calories or drive yourself crazy with exact amounts, simply follow THIS
- Have a box of organic mixed greens and raw veggies available at all times to make salads and add to meals
- Cook with coconut oil & flavor foods with avocado, olive oil, coconut (milk, flakes, butter) and occasionally have nuts or nut butters (macadamias, hazelnuts, almonds, cashews, pecans, pistachios are best choices)
- I supplement with Pure Pharma Omega-3 (buy it on the right sidebar) and Vitamin D3 regularly
- Go to sleep at the same time, wake up at the same time, prioritize at least 7 hours of sleep nightly
- Drink a glass or 2 of water each time you eat (get at least 1/2 your body weight in ounces, I shoot for 100 oz a day)
- Eat when you’re hungry, don’t when you are not (it’s okay to not eat every 2 hours because you think you need to)
- Limit fruit to 1-2 fist sizes a day (focus on eating berries, not handfuls of dried fruit or 2 bananas and a smoothie each day) if your primary goal is fat loss
- Drink a cup of yummy decaf tea after your last meal, unwind and relax
- Stop trying to convince yourself that you can just workout harder tomorrow if you eat poorly today
- Eat most of your meals at home, learn to cook and try new recipes (thefoodee.com is my favorite)
- Stop making excuses about it being ‘too hard’, read This
I write these articles to help you. I spend lots of time developing the material I want to share in hopes that it will make an impact. If you want more, make sure you add your email to the list on the right sidebar RIGHT NOW! Do not leave this site without joining us [free].
I am passionate about sharing what I know and have learned. I regularly coach my clients on how to improve their habits and I share this info with anyone who is willing to listen.You don’t know how amazing you will feel unless you try. I promise, it is not that hard and you can make improvements that will upgrade your life.
Purchase my favorite nutrition book, “It Starts With Food” on the right sidebar through my website. At the very least, sneak into a bookstore, find the book and read pages 54-61 -> they may get you thinking!
Email firstname.lastname@example.org to grab a few coaching sessions (regardless of where you live, I can help).
Comment below if you already eat this way or have a question. It really helps if you click the ‘like’ button.