HEALTHY NUTRITION FOR ACTIVE PEOPLE

TEACHING YOUR BODY TO BURN FAT

• The goal of eating and training is to shift your metabolic efficiency to using fat and preserving carbohydrates over a wide range of intensities.
•  How you fuel your body has a direct impact on what it chooses to burn.  The more simple carbohydrates you eat, the more your body will go there for fuel and not to your fat stores.
• When you eat be sure to have good sources of protein, fiber, fat and eat complex carbohydrate fruits and vegetables.

HYDRATION

• Drink half your body weight in ounces of water daily.  If you drink coffee, fruit juice, alcohol then also add 1.5 times that volume to your daily water need.
• For optimal absorption drink water with electrolytes (Nuun, Concentrace Trace Minerals, a sprinkle of sea salt).
• Sports drinks with calories are not needed by your body until after a 2 to 3 hour continuous workout IF you have eaten a small meal of lean protein and healthy fat 1 to 2 hours before your workout.

GENERAL RECOMMENDATIONS

These are general recommendations to provide nutrients for optimal health.  Being rigid is too limiting.  Being happy is healing so find a balance that works for you.  As you heal and feel more vibrant you will naturally gravitate toward the choices that are escorting you along that trip

Macronutrient ratio should be about 40%Carb:30%Protein:30%Fats.  Your metabolic type may shift that ratio a bit.

HEALTHY FATS

• Get fats from plant sources, such as nuts, coconuts and avocados or from animals raised naturally, outside in the sun and air, eating grass, not grain.
• Minimize extracted oils and processed fats. Absolutely avoid hydrogenated fat or trans fats. Use grass fed dairy butter and not margarine.
• If you reduce the amount of simple, process carbohydrates you eat your body will adapt and learn to get fuel energy from healthy fats instead of storing that fat. You will drop body fat stores.

PROTEIN

• Eat 2‐4 ounces of lean healthy protein at each meal from a plant or animal source.

CARBOHYDRATES

• Complex carbohydrates are preferable. Avoid over-use of starchy grains and vegetables (root vegetables). Sprouted grain breads are best.
• Vegetables: Eat lots, especially leafy greens. Go for rich color and variety, limit the starchy vegetables as a general rule. Prepare vegetables raw or lightly cooked.
• Fruit: Eat sweet fruits on an empty stomach or an hour or two away from a full meal that contains animal protein.  These two elements digest very differently.
• Sweeteners: Minimal, occasional. Less is best. Stevia is an herb that tastes quite sweet and is widely available in liquid or powder form.  It does not cause a spike in insulin.

Remember:

• Always choose the best quality products possible, avoid pesticides, inorganic fertilized products, and hormonally raised animal products.
• When possible, always choose organic or sustainably grown food.  Locally grown food is optimal.
• Avoid processed foods, fast foods, chemically treated foods, and industrially prepared foods.
• Eat foods as close to Nature as possible