GENERAL NUTRITION

For healthy, non-over-weight, non-diabetic individuals any age male or female.

• Eat every 2-3 hours with main meals being breakfast, lunch and dinner with snacks in between
• Eat some type of protein with each meal.
• Eat twice as many vegetables as fruit each day. Try to eat local, in season fruits and vegetables when possible
• Eat only unprocessed foods. (post-workout drinks / bars with whey or rice protein are the only exceptions)
• Eat only high quality fats utilizing a 1:1:1 ratio.
• Maintain variety, space foods out by 3-4 days. Example: don’t each chicken two days in a row.
• Follow the 80/20 rule. Eat from this list 80% of the time and 20% ‘unhealthy.’ 100% is recommended.
• Avoid High Fructose Corn Syrup and trans fat when utilizing the 20% rule.
• Plan your meals.

• Red Meat: grass fed and finished only
• Fish/Seafood: wild caught only
• Poultry: free range
• Eggs: omega 3, free range
• Grains: buckwheat, brown rice, millet, quinoa
• Legumes: chickpeas, black beans, etc.
• Vegetables: no restrictions, fresh, uncooked
• Fruit: no restrictions except 1-2 servings max per day
• Monounsaturated: organic extra virgin olive oil, avocados
• Polyunsaturated: un-ground flaxseed, fish oil
• Saturated: Animal fats: dairy, eggs and meat, organic extra virgin coconut oil
• Cook with coconut or grape seed oil only. Other oils have a low smoke point which denatures the oil
• When reading labels, typically ‘organic’ is only 90% organic, where 100% is of course 100%