Eating Clean

Do you always find yourself asking what you should eat, how much, is one thing better than then the other? 

Eating Clean Means?!

Shawn what side of the tracks do you sit on? Low fat, low carb, high protein, vegetarian, vegan, blah blah blah……..

Truth be told I simply just try to eat a well balanced diet made up of food “not made” by humans, I think we truly are awesome at screwing things up, the majority of the time. I don’t aim for 4-6 meals a day, I believe in giving my stomach, intestines, and body a break from eating. So I use intermittent fasting, but I really just listen to my body. If my stomach is growling I water it first to see if it is thirsty and if it persists I feed it.

I don’t pick battles based on opinion, dogma and drama hidden by science research that comes from guy sin lab coats eating a candy bar and holding a diet soda. But, if I had to pick a diet that made sense to my biological needs I would say I am absolutely a “Primal” or “Paleo” guy. 

Whats that mean in the shortest explanation? I eat plenty of meat, veggies and healthy natural fats while I stay away from grains, processed/refined foods, and I limit alcohol, dairy and legumes. Here is a breakdown :

  • Meat – GRASS-FED, not grain-fed (or as much as possible). Grain causes the same problem in animals as they do in humans.
  • Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • Eggs – Look for Omega-3 enriched eggs.
  • Vegetables – As long as they’re not deep-fried, eat as many as you want.
  • Oils – Olive oil, coconut oil, avocado oil – think natural.
  • Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
  • Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.
  • Tubers – Sweet potatoes and yams.  Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels (or less of them if I am trying to lose some weight-fat).

The list above is in no way 100% exclusive, but I will say it is a true list to get the best results the fastest based on my experience when it comes to getting lean and healthy. I use butter (grass-fed) for cooking along with the oils mentioned above, I do eat grains and breads occasionally and yes I am human so I love dessert and beer :). So I developed a system so that I could have “my cake and eat it to” so to speak ;). But before I explain my system I want to bring you some resources that could prove invaluable to you.

Robb Wolf at robbwolf.com, a former research biochemist is the New York Times Best Selling author of The Paleo Solution – The Original Human Diet. A student of Prof. Loren Cordain, author of The Paleo Diet, Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast, book and seminars.

Robb has functioned as a review editor for the Journal of Nutrition and Metabolism, is co-founder of the nutrition and athletic training journal, The Performance Menu, co-owner of NorCal Strength & Conditioning, one of the Men’s Health “top 30 gyms in America”. He is definitely a huge leader in the Paleo world. 

Mark Sisson at marksdailyapple.com, who I relate my philosphosies to the most, describes his health philosophy as surprisingly simple. I follow a diet based on an understanding of evolutionary science. I think it’s more important to eat, move, and live according to how humans are designed and not according to society’s artificial developments of the last 100 years. Fortunately, this regimen is not only incredibly healthy, it’s quite simple.

In a nutshell:
– fresh, organic, unprocessed food – no junk!
– daily activity – whether it’s the gym or a walk along the beach, it all counts
– plenty of quality sleep
– plenty of water, no soda or sweetened drinks
– antioxidants galore – the key to limiting stress
– a good fish-oil supplement
– lots of essential fats, reckless amounts of vegetables, and clean protein
– time for fun – don’t take anything too seriously – ethical behavior – because what goes around comes around
– taking responsibility for yourself and your life – openness to new things and ideas

Steve Kamb at nerd fitness.com, is a online sensation in my opinion. He started a website  and developed his community around nerds, desk jockeys and gamers who need to take care of there health while staying real to there characters. Although he obtained a basic personal training certification from AAAI a few years back, and has dedicated the past decade of his life to fitness, he runs his site not from the perspective of a fitness expert with every degree known to man, but as normal guy down in the trenches with you – a nerd who sits at a computer all day long, loves to play video games, and really enjoys staying active while pushing myself to be in the best shape I can be.Very entertaining and motivating for me personally. Sometimes academia distracts you from the goal more than taking action and he’s still changing lives.

 So back to my system, I grade myself on percentages which is fitting because we are all raised on this method (and I mean everyone). From the the moment we enter the school system we are taught that we are graded on a scale where points are averaged from 0-100. 100% meaning a A+ and unless you showed absolutely no effort at all a D would be a 60% average, I have always been a B (ish 😉 student and ironically thats where I fall as a dieter as well. Yet I still sport a six pack all 12 months of the year. I can grade myself weekly which is what I prefer so that my diet doesn’t consume my mental thought all day everyday but if your have lofty goal you can always do it daily, whatever keeps you most motivated.

The rules are simple, I take every meal I eat and that includes snacks and I add them up for the week, I usually eat 3 squares a day and very little snacking if at all, then take the grade I am aiming for based on my performance goals I want to achieve and that tells me how struck I need to be to the categories I specified above. Again I already have a six back so I am usually a B student but if your goals are a little more ambitious then strive for a A every week and you will be Amazed.

So just for the sake of math and accuracy the equation breaks down like this:

   4 (number of meals per day, including one snack) x 7 (number of days in a week) =                                                                                                                28 (total meals/ snacks total)

28 (total meals/snacks) x .8 (80% for a B as a student) =                                                                                              22.4 (I will round down to 22 making me more like a B- student just to make my point)

So 22 meals must be clean (I mean healthy based on my opinion) and from the list and categories above. The remaining 6 (meals/snacks) and be a little more human (easy on the eyes for food choices).

The first time I used this to describe my way of eating to my personal clients is coining the phrase I eat “Paleo Today and Human Tomorrow”, and it works like a charm. Its like a giant weight is lifted off there shoulders because now they know it is manageable. Realistically if I out a food pyramid in front of you and asked for you to tell me the healthiest options I would be willing to bet 8 out of 10 times that you would start by listing meats, vegetables and fruits, then you would start to get a little questionable about whats right, wrong and a little grey. Instinctually you know whats best, its the part of feeding into our emotions that makes a mess out of things, so I just eliminate that from the equation.

Do calories play a role you ask? Of course they do but once you go for nutrient dense whole foods you eat far less calories than you eat right now and that is what allows for the balanced eating I am talking about.

I am personally a minimalist at heart, so you will notice a theme within the sections that allow you to achieve the same results in the least amount of time. Eating Clean can be delicious too!!

Well, when it comes to your new found energy towards getting your life back on track this section gives you fantastically simple recipes than you can incorporate for any meal. Just pick what your willing to make and make sure it meets your daily needs, thats it. BTW every picture or recipe you see here will be something I have made and tried. So the results you see me achieve will be 100% connected to the nutrition in this section.

 

ga('create', 'UA-50331929-1', 'simplyfitproject.com'); ga('send', 'pageview');