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.
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Eat wholesome foods.
Avoid high sugary foods, and processed foods.
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Reduce sugar and starch intake. (White bread, cereal, pretzels, cookies, rice, pasta, bagels, cornmeal, crackers, etc.)
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Eat unprocessed carbs such as oats, not processed carbs like white sugar and white bread.
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Eat more at home.
Dietary
recommendations
Protein Recommendations:
Lentils, beans, soy beans, chickpeas, quinoa, peanuts, almonds, chia seeds, hemp seeds, kale, broccoli, mushrooms.
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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.
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Eat a lot of vegetables.
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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.
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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.