Nutrition Recommendations
There is no strict diet and calorie counting for this program. The main thing that we want to focus on with nutrition is to replace bad
choices with good choices. This is about developing a lifestyle that is rewarding…not one that punishes. Eat what you need to satisfy
yourself nutritionally, but focus on not over-eating. When you feel yourself getting full…slow down and save something for later. Instead
of drinking dairy milk…switch to something like almond milk. Instead of a piece of cake or ice cream…eat some berries or some other
fruit…or a desert made from clean whole foods. Replace red meats with fish and white poultry. Trade mayonnaise based salad
dressings for healthier options such as beneficial oils based or juice based dressings.
Do not skip breakfast…It is the most important meal of the day. Ingest proteins early…There is absolutely nothing taboo or wrong
with eating fish, lentil beans, or turkey breast in the morning. Eat often…graze throughout the day. There is nothing wrong with
eating a little something every two-three hours…just don’t over-eat. Eat just enough to satisfy your cravings.
If you find yourself not being able to satisfy hunger at any time during the day…grab some proteins like fish, white poultry, beans, egg
whites, or nuts and seeds in modest portions. Instead of eating nuts and seeds right out of the pack…sprinkle them modestly on
foods that you are eating as a compliment so that you are careful not to over-indulge and take in too much fat.
Try to eat a natural diet of whole foods which are unrefined and low in fat and sugar. What makes it easy to maintain this sort of diet is to
just simply not throw the bad foods in the buggy at the grocery store...and to try to limit dining out and fast food. Go through your
pantry today and throw out or give away all the bad foods so that you won’t have them around to tempt you. Your cabinets and fridge
shouldn’t be bare…they should just be stocked with the right choices. Get rid of the butter and mayonnaise in the fridge…and the potato
chips and Lucky Charms in the cabinet. Dump the sugar, white flour, coffee creamer…and anything else that doesn’t make good
nutritional common sense.
Try to stay away from eating energy bars, breakfast bars, and snack bars. Replace the food bars with fiber-rich whole foods that are
low in sugars and high in clean proteins instead. It is better to eat a bowl of natural bran flakes with fresh berries and unsweetened light
soy milk than it is to eat most food bars. Stay away from tropical fruits with high sugar content. They will just raise your blood sugar more
than say an apple or pear…and can cause you to crash and crave more food sooner. Fill your fridge with apples, pears, and berries. Also
limit acidic fruits such as oranges, lemons/limes, and grapefruits. What we want to do is get the body in a predictable and consistent state
in terms of insulin, digestion, and ph levels.
Eat a small apple (red apples…not tart green apples) or pear each night about an hour before going to bed…along with some high-fiber
cereal. We want out bodies to get on a predictable internal schedule. Eating certain foods at specific times each day will help to do this.
We want our bodies processing clean foods and getting rid of the waste as soon as possible so that toxins don’t build up in the body.
In order to do this…we have to keep our diets high in fiber. At dinner, try to eat vegetables like lightly sautéd onions, peppers, and
garlic…along with other vegetables like whole kernel corn, beans, peas, spinach, and others.
Learn to love the taste of clean water. Stay away from all soft-drinks, artificial juices, and other drinks. Also…limit alcohol intake to one
drink a day…or just don’t drink at all.
It would be good if you could break from caffeine…but if you must have that cup of coffee in the morning…make it just a cup…two at
max…and don’t mix in the dairy products and sugars. You may as well be drinking a milk-shake when drinking some of the creations
from Star Bucks...Opt for something like herbal tea instead of coffee if you can find the strength to just say no to the Joe.
Absolutely no cheese during the program. If you want a pizza…order it without the cheese…or sprinkle natural non-dairy cheese
substitute on it when it arrives at the door and melt it in the oven before you eat it if you must. If you just can’t take not having cheese
on a pizza because you have to share it with company or something…tell them to go super light on the cheese…with just a hint…or
tell them to split it up and just don’t put cheese on one side of the pizza.
Don't eat or drink: red meat, pork, oysters, shell fish…including shrimp, dairy products of any kind...including butter and cheese, sugars
and sweeteners...including syrups and honey, refined foods, preservative laden foods and beverages, white breads and crackers,
mayonnaise and mayonnaise based dressings and sauces, bad fatty oils, sweetened and cream laden coffee, sweet tea, soft drinks,
artificial juices, products containing MSG or high-fructose corn syrup, products containing artificial sweeteners such as aspartame,
saccharin or sucralose, chocolate, potato chips and other similar snack items, fried foods
Do eat and drink : fish, white poultry, egg whites, beans and peas of most any kind, whole grain breads, whole grain pastas, whole grain
cereals, whole grain brown rice (not just rice with brown food coloring…but real whole grain brown rice), whole kernel corn and other fresh
vegetables, flax seeds and flax seed oil, pumpkin seeds, almonds, pecans, olive oil, apples, pears, melons in moderation, grapes,
cherries, cranberries, blueberries, blackberries, raspberries, strawberries…most any other domestic berry…water, natural fruit juices in
very limited moderation, soy milk, real and natural vegetable juices
If you must have some red meat every so often…make sure to eat a lean cut…don’t go for the prime rib or other fatty meats. Try
replacing cattle beef with buffalo, ostrich, deer, or other meats at times to mix things up a bit and keep your protein intake leaner.
There is no strict diet and calorie counting for this program. The main thing that we want to focus on with nutrition is to replace bad
choices with good choices. This is about developing a lifestyle that is rewarding…not one that punishes. Eat what you need to satisfy
yourself nutritionally, but focus on not over-eating. When you feel yourself getting full…slow down and save something for later. Instead
of drinking dairy milk…switch to something like almond milk. Instead of a piece of cake or ice cream…eat some berries or some other
fruit…or a desert made from clean whole foods. Replace red meats with fish and white poultry. Trade mayonnaise based salad
dressings for healthier options such as beneficial oils based or juice based dressings.
Do not skip breakfast…It is the most important meal of the day. Ingest proteins early…There is absolutely nothing taboo or wrong
with eating fish, lentil beans, or turkey breast in the morning. Eat often…graze throughout the day. There is nothing wrong with
eating a little something every two-three hours…just don’t over-eat. Eat just enough to satisfy your cravings.
If you find yourself not being able to satisfy hunger at any time during the day…grab some proteins like fish, white poultry, beans, egg
whites, or nuts and seeds in modest portions. Instead of eating nuts and seeds right out of the pack…sprinkle them modestly on
foods that you are eating as a compliment so that you are careful not to over-indulge and take in too much fat.
Try to eat a natural diet of whole foods which are unrefined and low in fat and sugar. What makes it easy to maintain this sort of diet is to
just simply not throw the bad foods in the buggy at the grocery store...and to try to limit dining out and fast food. Go through your
pantry today and throw out or give away all the bad foods so that you won’t have them around to tempt you. Your cabinets and fridge
shouldn’t be bare…they should just be stocked with the right choices. Get rid of the butter and mayonnaise in the fridge…and the potato
chips and Lucky Charms in the cabinet. Dump the sugar, white flour, coffee creamer…and anything else that doesn’t make good
nutritional common sense.
Try to stay away from eating energy bars, breakfast bars, and snack bars. Replace the food bars with fiber-rich whole foods that are
low in sugars and high in clean proteins instead. It is better to eat a bowl of natural bran flakes with fresh berries and unsweetened light
soy milk than it is to eat most food bars. Stay away from tropical fruits with high sugar content. They will just raise your blood sugar more
than say an apple or pear…and can cause you to crash and crave more food sooner. Fill your fridge with apples, pears, and berries. Also
limit acidic fruits such as oranges, lemons/limes, and grapefruits. What we want to do is get the body in a predictable and consistent state
in terms of insulin, digestion, and ph levels.
Eat a small apple (red apples…not tart green apples) or pear each night about an hour before going to bed…along with some high-fiber
cereal. We want out bodies to get on a predictable internal schedule. Eating certain foods at specific times each day will help to do this.
We want our bodies processing clean foods and getting rid of the waste as soon as possible so that toxins don’t build up in the body.
In order to do this…we have to keep our diets high in fiber. At dinner, try to eat vegetables like lightly sautéd onions, peppers, and
garlic…along with other vegetables like whole kernel corn, beans, peas, spinach, and others.
Learn to love the taste of clean water. Stay away from all soft-drinks, artificial juices, and other drinks. Also…limit alcohol intake to one
drink a day…or just don’t drink at all.
It would be good if you could break from caffeine…but if you must have that cup of coffee in the morning…make it just a cup…two at
max…and don’t mix in the dairy products and sugars. You may as well be drinking a milk-shake when drinking some of the creations
from Star Bucks...Opt for something like herbal tea instead of coffee if you can find the strength to just say no to the Joe.
Absolutely no cheese during the program. If you want a pizza…order it without the cheese…or sprinkle natural non-dairy cheese
substitute on it when it arrives at the door and melt it in the oven before you eat it if you must. If you just can’t take not having cheese
on a pizza because you have to share it with company or something…tell them to go super light on the cheese…with just a hint…or
tell them to split it up and just don’t put cheese on one side of the pizza.
Don't eat or drink: red meat, pork, oysters, shell fish…including shrimp, dairy products of any kind...including butter and cheese, sugars
and sweeteners...including syrups and honey, refined foods, preservative laden foods and beverages, white breads and crackers,
mayonnaise and mayonnaise based dressings and sauces, bad fatty oils, sweetened and cream laden coffee, sweet tea, soft drinks,
artificial juices, products containing MSG or high-fructose corn syrup, products containing artificial sweeteners such as aspartame,
saccharin or sucralose, chocolate, potato chips and other similar snack items, fried foods
Do eat and drink : fish, white poultry, egg whites, beans and peas of most any kind, whole grain breads, whole grain pastas, whole grain
cereals, whole grain brown rice (not just rice with brown food coloring…but real whole grain brown rice), whole kernel corn and other fresh
vegetables, flax seeds and flax seed oil, pumpkin seeds, almonds, pecans, olive oil, apples, pears, melons in moderation, grapes,
cherries, cranberries, blueberries, blackberries, raspberries, strawberries…most any other domestic berry…water, natural fruit juices in
very limited moderation, soy milk, real and natural vegetable juices
If you must have some red meat every so often…make sure to eat a lean cut…don’t go for the prime rib or other fatty meats. Try
replacing cattle beef with buffalo, ostrich, deer, or other meats at times to mix things up a bit and keep your protein intake leaner.
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ELITE COMBAT FITNESS 120 DAY CHALLENGE |
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| FITNESS & NUTRITION |
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