Nutritional Program

Nutritional Program

Our philosophy on nutrition is basic and simple, it is all about EATING CLEAN: the practice of eating whole, natural foods. It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic.

When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.

Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation. Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.

Lean Proteins
When it comes to improving performance-physical and mental, lean protein is vital. The amino acids that make up protein are the building blocks of your lean mass: your muscles, bones, and tissues; and your feel-good brain chemicals. You need high quality protein to build a high quality, high performance body and mind. Your body uses up more calories to digest protein, and this in turn makes you feel more satiated while it revs up calories burned at meal time. The following are examples of lean protein choices:

  • Skinless poultry
  • Fish- tuna, wild talapia, orange roughy, salmon
  • Egg whites
  • Shell fish
  • Protein powder
  • Lean red meat- top sirloin, ground beef
  • Low fat tofu (firm)

Carbohydrates

The primary function of carbohydrates is to provide your body with energy, vitamins, phytonutrients and fiber. When you ingest any form of carbohydrate it is broken down into glucose in the digestive tract. This glucose is then released into the bloodstream where your cells can use it for energy.

Each of the thirteen vitamins are essential for the proper functioning of your body and have a number of benefits. They protect you from a number of diseases, boost your immune system, promote proper growth, help your body produce various cells and much more.

The primary function of carbohydrates is to provide your body with energy, vitamins, phytonutrients and fiber. If you choose your carbohydrates wisely then you should be getting the majority from fruits and vegetables. Both of these plant based foods are an excellent source of insoluble and soluble fiber which have a number of health benefits. Insoluble fiber is a type of fiber that absorbs water in your digestive tract and helps push waste materials through. Its benefits include keeping your digestive tract healthy, reduced bowel disease risk and reduced constipation. Soluble fiber is a type of fiber that dissolves in water in the digestive tract to form a gel like substance which holds foods there for longer. It helps slow down digestion which keeps your blood sugars stable and allows you to absorb a greater amount of nutrients from your food.

  • Vegetables
  • Fruits
  • Legumes
  • Grains (oats, rice, quinoa)
  • Whole wheat bread
  • Couscous
  • Lentils
  • Bran

Fats

Like protein, healthy fats take longer to digest, which in turn can prevent you from overeating by keeping you full between meals. mono- and poly- unsaturated fats are best known for their protective heart benefits. Preliminary research shows that consuming healthy fats can improve fat-burning potential. The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include:

Brain – Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development.

Cells – Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes.

Heart – 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.

Nerves – Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.

Lungs – Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.

Eyes – Fats are essential to eye function.

Digestion – Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present.

Organs – Fats cushion and protect your internal organs.

Immune System – Some fats ease inflammation, helping your metabolism and immune system stay healthy and functioning.
Healthy fats are found in:

  • Olives
  • Avocado
  • Olive oil
  • Flaxseed oil
  • Peanuts, almonds

Dairy Products

Are dairy products good for you? If you are trying to achieve optimal health, you always want to eat low-fat dairy products in moderation. High-fat dairy products are not really good for you on a daily basis because of the fat content – extra calories – and depending on the dairy product – too much saturated fat.

PROS

Excellent nutrition – fats, carbs, proteins, vitamins and minerals – riboflavin, vitamin B12, magnesium, potassium, and when fortified, Vitamins A and D

Calcium-rich – strengthens bones, reduces osteoporosis, may help with weight loss or reduce body fat; calcium plays a critical part in blood clotting, muscle contraction, heartbeat maintenance and proper nerve function

Low in sugar

CONS

  • May contribute to health problems
  • Lacks iron
  • Many people are lactose intolerant
  • Animals are fed hormones, which may be transferred to people through consumption
  • Calcium is available in many plant-based foods. There is no evidence linking calcium in dairy products to healthy bone development
  • No sufficient evidence that dairy products contribute to weight loss or reduced body fat
  • May contain pesticides through animal feeds or grazing

Water

All functions within the body require the presence of water. A well hydrated body enables these functions to occur quickly and efficiently. All chemical processes involve energy metabolism and drinking plenty of water will make us feel more energetic and boost our metabolic rate.

Drinking water is important if you’re trying to lose weight, some studies have shown that thirst and hunger sensations are triggered together. If there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving fluid.

As most food contains some water, if one doesn’t drink much they may be subconsciously driven to eat more to gain the necessary water supply however, you also gain the undesired effects of increased calorie consumption. Drinking more water can help to prevent overeating and benefit weight loss.

Changing old habits can be simple with our personal nutrition program designed to provide a balance of nutrients to fuel your body for optimal health and performance. You will lose excess body fat, feel better, look better and have more energy. We make it easy to follow a healthy eating pattern while giving you the freedom to make your own food choices.

Diets don’t work because they involve deprivation and unnatural eating patterns that can’t be sustained. You can achieve weight loss and positive body composition changes through this program, but you will be following a balanced and healthy eating program which you will learn to incorporate into your lifestyle for lasting results.