I’ve been getting a lot of great nutrition questions lately so I thought it would be a good time to focus on foods again. Many health experts will tell you that up to 80% of your body composition can be attributed to your diet. You really are what you eat! The easy answer is- go Paleo. In case that might not work for you, here is a rather long-winded way of looking at what you’re putting in your mouth.

Below are some basic nutritional guidelines to help you modify your diet. Your best long-term results will come from eating Real Foods at the Right Time and in the Proper Amounts.

Real Foods

Your body needs three basic food groups to function properly-

Carbohydrates

Proteins

Fats

Carbohydrates have gotten a bum rap lately and honestly they aren’t as bad as you might think. It’s not carbs that are bad, but it’s the types of carbs that we tend to eat that are helping us pack on the pounds. Carbohydrates are designed to be broken down into sugar and used for power in the body. Your muscles store carbohydrates as glycogen to use for energy. The problem comes when we eat foods that are high in refined sugars (typically white processed foods) and our body is overloaded with carbs that are easily broken down. This causes a spike in the body’s production of insulin which takes the excess sugar out of our bloodstream. This is what causes the crash many people experience after eating sugary foods. As insulin does it’s job, the body says, “Hey I need another boost!” and we again turn to the quick energy from more processed carbs. These excess sugars are converted and stored since we don’t need all of them for energy production right now. The body stores this energy in the form of fat for “later on” while we continue to take in more carbs without using what’s been stored. What’s worse is that increased insulin in the body tells the body not to release ANY of it’s stored fat! And the cycle continues…

Your body needs some carbohydrates but not in the form of raw sugars and DEFINITELY not in the AMOUNTS we eat them in the good ol’ USA. The introduction of good carbs like fruits, vegetables, and whole grains (brown, jasmine and basmati rice, oats, live sprouted breads) and the reduction of sugars and refined flour in your diet will make an IMMEDIATE impact! This impact will not only reduce your waistline, but to improve your ability to recover from workouts as well!

Proteins are predominately found in animal products. Animal protein is the most abundant source of amino acids. Most of the body’s tissue is actually made up of protein. The amino acids present in protein foods are used for building, healing and repairing these tissues.

Your best bets for proteins are fish, chicken, nuts (also contain fat), eggs (yep the whole thing), lean red meat (preferably organic and grass-fed) and dairy if you can tolerate it.

Fat is also a necessary part of your diet. Your brain needs it for proper structure, your cells need it for healthy function, and your glands need it for balanced hormone production. Fat supplies insulation, helps protect vital organs, and helps store and transport fat-soluble vitamins. Fat also causes fat mobilization (gets rid of stored fats). THAT’S RIGHT! Eating good fats helps you lose fat. If you don’t eat fat in your diet your body tries to hold on to it and will continue to store it.

Good fats include olive oil, coconut oil, flax seed oil, nuts, and avocados.

Right Time

Your timing of when to eat certain foods should be based on how the body reacts to the food itself. Your body’s need for energy and repair varies throughout the day. By focusing on the right food categories at the right times of day, you will see huge changes in your body- both in energy levels and looks.

Morning

Carbs: You have an entire day ahead of you. Therefore you need a significant amount of energy and nutrient rich food. You should focus on the carbohydrate category in the morning.

Protein: No significant need for the body to repair at this time.

Fats: High carbohydrates should always be accompanied by a low amount of good fats.

Afternoon

Carbs: There is now less of the day ahead of you and you still have some carbohydrates in your system from the morning meal. As a result, there is less need for carbohydrates.

Protein: Because the body has been used to a moderate degree, add a moderate degree of protein and vegetables at this time.

Fats: Moderate proteins and carbohydrates should be accompanied by low to moderate good fats.

Evening

Carbs: During sleep, there is no need for energy foods, so the body was not built with the intention of consuming high carbohydrate foods during this time.

Protein: There has now been an entire day of use, so God designed the body to require rebuilding and repair from proteins in the evening, since it is during sleep that our bodies accomplish this task.

Fats: A high protein, low carb meal can be accompanied by moderate to high amounts of fat.

Proper Amounts

Morning high-moderate carbs/ low protein/ low fats

Afternoon moderate-low carbs/ low-moderate protein/ low-moderate fats

Evening low-zero carbs/ moderate-high protein/ moderate fats

Final Tips:

1) Drink mainly water- many of our extra calories today come from sugary sodas and fruit juices and most of our hunger cravings are really from dehydration.

2) Shop mainly on the outer edges of the grocery store, as perishable items are typically the healthiest choice.

3) If you don’t buy it, it won’t be at your house, and you won’t eat it.

4) Don’t feel bad if you cheat a little on your “diet”, but don’t cheat every day.

5) Get your whole family involved. It’s much easier if everyone’s doing the same thing. Eating healthy definitely won’t hurt them!

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