The ultimate form of sophistication is simplification! Or better said by our US Navy Seals KISS IT! Keep It Simple Silly! We like the simple concept, so we have broken down lifestyle eating to CPT. Choice, Portions, Timing. We will start with Choices.
NO! You can’t have that food! NO! You are not supposed to eat carbs! Diets are all about saying no. Lifestyles are about saying yes. Yes to better choices of whole food, yes to nutritionally dense vegetables, yes to good quality anti-inflammation fats, and yes to naturally farm raised proteins. Yes! keeps us on the offensive as opposed to being in a constant state of defense and denial.
People think about diets, as simply removing bad foods. While taking the Girl Scout cookies out of the cupboard and placing them into the trash can is a start, we can’t forget about adding the foods that give us all the nutrients we need to thrive. Food’s are often viewed in terms of how bad they can be for us, but we rarely think about the power of foods regarding our health, performance, and/or waistline.
Our definition of healthy lifestyle choice’s are:
Eat vegetables, nuts & seeds, some meat, some fruit, little starch, & no added sugar.
Notice that there is only one “No”. The rest are a “Yes”. So eat up!
How much should I be eating?
Portion control is very important! Just like choices. We subscribe to the concept that the only tool you need to measure your food is attached to your body, as a matter of fact you have 2!
Portion Size: palm of hand: approximately 20-30 net grams per serving
Eggs- 2 whole or 3 whites plus 1 whole egg or 4 egg whites
Fish- 3-5oz fresh or 6 ounce canned fish packed in water
Lean meat/Pork/Poultry 3 to 4 oz for women / 5 to 6 oz for men
Soy/Legumes/Beans – 1 cup (also contains carbohydrate)
Plain Greek Yogurt – 1 cup
Cottage Cheese- (3/4 cup)
Ricotta Cheese- (1/2 cup)
Shredded Cheese- (3/4 cup)
Remember certain proteins, like whole eggs, cheese or red meat,
already contain fat, so make sure this counts towards your 10 grams
of fat per meal.
Portion Size: index finger = 10 grams per serving
Olive Oil – 2 tsp
Flaxseed Oil – 2 tsp
Avocado – 1/2 small avocado or 1/3 large
Nuts (large nuts, like walnuts or pecans, portion size is 5 whole nuts,
and smaller nuts like peanuts, almonds, pistacios, portion size is15)
Seeds (flax, pumpkin, sunflower, etc) – 1 tbsp
Avocado Mayonnaise – 1 tbsp
Grass Fed Butter – 1 tsp
Shredded Cheese- Full-fat (1/3 cup)
Portion Size: size of fist; keep portion size less than 30 net grams
Vegetables (low GI) – Unlimited
Vegetables (High GI) – 1 cup
Fruit (low GI) – 1 cup
Fruit (moderate GI) – 1/2 cup
Bread – whole grain – 1 slice
Whole wheat tortilla – 1 small
Whole wheat pasta – 1/2 cup
Basmati/brown rice -1/2 cup cooked
1 cup plain yogurt or 1/2
Quinoa – 1/2 cup cooked
Obviously there are huge difference’s in how a Bear and a Deer live their lives. But internally their digestion tracks are very similar to each other,as a matter of fact, each of their digestion tracks are almost 90% just like ours!
What we can learn from our furry friends is that eating at different times can have a dramatic effect on our bodies. A bear given the choice would consume just about anything in its path, so if he comes upon a trash can full of pizza, consider it gone! Kind of like you and I food shopping on an empty stomach!
A deer on the other hand likes to graze through out the day, taking its time noshing on little salads throughout the day. The net result will come down to how their bodies process their meals. Because of the large consumption in one sitting, the bears body will secret massive amounts of Insulin to gobble up the sugar molecules and deposit them nicely around its waist and behind. Conversely, the deer will have a very low insulin release with his consistent timing of his meal. The insulin in the deer’s body will shuttle the sugar content of his meal to his muscle and brain, instead of going to its fat.
So, if you like the lean and mean look, spreading out your Choice and Portions throughout the day is the way to go. Our suggestion for anyone looking to lose weight or start to clean up their diet, we start with a 3 meals a day and 2 snacks. Ideally we should be consuming our meals every 2.5-3.5 hrs. This way we avoid the drop and then elevation of our insulin.
At Functional Life we are passionate about what we do and are excited to help you get started. Simply click the button below to take advantage of this great opportunity to discuss your nutrition concerns!