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Eat fresh ORGANIC food (no bags, no boxes, no cans) as often as possible. Make them at least 80% of your diet. Did I say, Organic? I meant ORGANIC. Eat Organic. Ok, that’s it. ORGANIC.
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Eat 5-6 small meals a day as opposed to 3 large meals. Think “grazer”. Look at the strong, lean muscles of a bull that eats all day, compared to a fat bear, that eats large quantities at a time (and then sleeps!).
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Eat like a baby in the morning, a king at lunch, and a beggar in the evening. Ok, another silly analogy, but check it: always work up to your biggest meal of the day (lunch) and then taper back down as the day goes on. You don’t want to clog your body with food upon waking, and you don’t really need the calories for energy at night. (check the sample meal plan to see this in action)
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Protein is key. Super-athletes need 1g per pound of bodyweight. Those that workout 3-4 days a week need at least .75g per pound of bodyweight. Everybody else should at least get .6g per pound of bodyweight. (ex: if you weigh 125 pounds and are fairly active, you should consume at least 90 grams of protein a day)
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Carbs are cool too. They help transport nutrients through your body, and provide energy. They key is to eat from high quality carbohydrate sources.
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Eat efficient, nutritious foods at all times. Don’t eat crappy unless you want to look/feel crappy. Seriously, your body’s tissue, organs, and blood cells are made up of the nutrients (or lack thereof) found in the food you eat. Think about that.
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The only thing you should be drinking is water. That’s it. Tea’s cool because it’s made up of water. Black coffee (MAYBE sometimes) if you want to stimulate your metabolism and burn fat. Other than that, juices, sodas, and other crap-licious items shouldn’t enter your body. Drinking a soda is like drinking a candy bar. And fruit juice has the sugar comparable to soda, only it’s “natural” (and even then you should check to make sure).
A list of quality foods (note:
I’m vegan. Non-vegan items will be placed at the end where they belong.
Good proteins: Beans (pinto, black, kidney, garbanzo – if canned make sure there is “no salt added”), lentils, raw nuts (almonds, cashews), seeds (sesame), tempeh (super efficient nutritional goodness), almond butter, tofu, seitan, whey protein (isolate – no lactose!), fish.
Good carbs: Quinoa, dark leafy green vegetables, sprouted bread, oatmeal, bananas, blueberries, goji berries, brown rice, sweet potato.
Good fats: Avocado, nuts, nut butters, olive oil.
The Awesome Food All Star Team (if these foods were in a professional sports league, they would be chosen for the all-star game):
Starting 5: Quinoa, Spinach, Tempeh, Blueberries, Almond Butter
Reserves: Pinto beans, Oatmeal, Sprouted bread, Bananas, Almonds
Coached by: Water
These ideas will surely give you the start you need to eat like a world-class individual (read: Uberman). If you want to talk about it or if you have any further questions, shoot me a message or drop by
my blog. Strength, Health & Honor.
Obi