Performance Nutrition Plan

My Performance Nutrition Plan

 

            Below you will find a list of foods that I recommend for a wholesome and nutritious eating plan.  I have had the most success with my performance, reducing fat, changing body composition, and adding lean muscle mass while following the guidelines below.  Whether you are trying to lose weight, get in shape, perform better, or just trying to eat healthy then this plan will work for you.  Here are a couple of pointers.

1)       Strive for a diet that is 40% protein, 40% carbohydrates, and 20% fat.  These numbers don’t have to be perfect but should be within 5-10% of the recommendations most days.  In order to do this, you’ll most likely need to track your food for awhile using  myfitnesspal.com or some other food-tracking website or application.

 

2)      Breakfast:  Drink plenty of water, and choose a protein, a complex carb, and a fruit.  You can substitute a meal replacement shake here if you choose, especially if your mornings are like mine and you don’t have time to cook a breakfast.

3)      Mid-morning snack:  Drink water, almond milk, unsweetened coffee or tea, or SPARK energy drink https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=A2912&id=E&flavor=l&size=C  .  Make sure to eat some protein and some more fruit.  A great choice would be a serving of almonds with fresh berries.

4)      Lunch: Pick a protein, vegetable and a complex carb.

5)      No fruit after 3PM

6)      PM Snack:  Pick a protein, fat, and a complex carb.  Eat as many vegetables on the list as you want.  No more complex carbs/starches after 5PM.

7)      Dinner:  Protein and Vegetables.

8)      Dairy:  I try to avoid it.  I choose unsweetened almond milk or coconut milk instead.  The reason is that cow’s milk (animal milk in general) contains lots of sugar, even in the skim varieties.  There just isn’t enough protein in milk to make it worth it.  Almond milk contains half the calories and almost twice the amount of calcium.  If you must have yogurt, pick a Greek yogurt with no fat. 

9)      Wheat, corn, and gluten.  I recommend avoiding it altogether.  Find gluten-free products and give them a try, just watch the portion size.  I find gluten-free and Paleo-friendly products to be rich and delicious, but they can come at a high cost in calories.

10)  Supplementation:  I recommend taking a Branched Chain Amino Acid (BCAA) Supplement in the morning upon rising, again at lunch, and once again at bedtime.  I also take them before and after a strenuous workout.  BCAA help prevent muscles from being used as energy if your body runs low on fuel.  This is a common occurrence and happens while we sleep, fast, skip meals, run in a calorie-deficit due to exercise, and at other times during the weight loss process.  To keep your metabolism running high, you need to have lean muscle.  Taking a BCAA supplement will help preserve the muscle you’ve worked so hard to build. https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=T2010&id=A

I also recommend taking an Omega 3 supplement with each meal, but you can get by with taking them once a day.  https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=W2002&id=D

 

Lean Proteins:

Chicken, white meat

Fish such as cod, tilapia (US Farm-Raised), haddock, halibut and flounder

Wild Alaskan Salmon

Fresh Line-caught and dolphin-safe tuna or swordfish (limit once per week to limit mercury consumption)

Canned Albacore (Look for low sodium, dolphin-safe brands)

Squid

Herring and sardines (look for low sodium if buying canned)

Fresh oysters, clams, and mussels (not fried or bathed in butter and oil)

Grass-fed lean beef or bison

Meal Replacement Shake  (see link below for recommended product)

https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=T1361&id=A&flavor=a

Nonfat tofu

Nonfat, no-sugar yogurt such as Fage 0% Greek Yogurt

Protein powder (whey, casein, egg white, soy, or Paleo) see link below for recommended product

https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=P4602&id=B&size=P

Skim milk (I advise using minimal amounts of dairy)

Soybeans or soy protein such as Boca Burgers

Sugar-free soy milk

Turkey (white meat only)

 

Starch and Complex Carbohydrates:

Black-eyed peas

Cereal --Gluten-free, no sugar-added

Hummus

Farro

Brown Rice Tortillas (usually in frozen food section)

Udi’s Bakery Gluten-free bread or wraps

Beans—black, kidney, pinto, red, soybeans, and white (if purchasing canned, get low sodium versions)

Lentils

Oatmeal

Peas

Quinoa

Rice—wild, brown (no white rice)

Squash—acorn, butternut, or spaghetti

Yams or sweet potatoes

 

Vegetables (eat as many as you want, whenever you want):

Asparagus

Beans—green

Broccoli

Brussels s Sprouts

Cabbage

Celery

Cucumbers (get organic if possible)

Eggplant

Endive

Mushrooms

Onion

Peppers—bells or any color, habanero, jalapeno

Radish

Spinach

Tomatoes

Zucchini and summer squash

Lettuce—romaine, red, leaf, butter crunch, loose-leaf, or bunching varieties (iceberg is nearly void of nutritional value, the darker or more colorful the lettuce then the better it is for you.  Stick with Romaine or Red Leaf when you can for salads and use big romaine leaves for wraps

 

 Fruits:

Apples—Granny Smith or any green variety

Blackberries

Blueberries

Boysenberries

Cantaloupe

Cranberries

Green pears

Kiwi

Mangoes

Plums

Raspberries

Strawberries

Watermelon

 

Fats and Oils:

Almonds, pecans, walnuts, and seeds such as pumpkin and sunflower (always unsalted nuts and seeds)

Almond butter (no sugar added and low sodium)

Avocado

Canola Oil

Coconut oil

Olive oil

Flaxseeds and flaxseed oil

Safflower oil

Soybean Oil

Sunflower seed oil and sunflower seed butter

 

Condiments:

 

Almond milk or coconut milk (no sugar added) for making smoothies

Balsamic Vinegar

Red wine vinegar

Apple cider vinegar

Hot sauce such as Tabasco

Salsa—fresh and low sodium

Pico de gallo—fresh and low sodium

Honey

Fresh berries mashed up and spread on gluten-free bread

Dijon mustard

Watermelon SPARK from Advocare

 

This stuff is fantastic!  It is honestly the best-tasting energy drink I've ever had.  It has 45 calories per serving and is formulated with 21 essential vitamins, minerals, and amino acids.  It contains caffeine and taurine to assist with increasing your energy level and mental focus.  There are other flavors available and all of them are delicious.  Go to the link below and click on "Shop."  The product can be found in the "Active" line of products.  At $51.95 for 42 servings, you'll save money over buying other canned energy drinks and you'll feel better for it as well.  It is so refreshing on a hot day.

 

http://www.advocare.com/130527594



My Fitness Pal

My Fitness Pal is a great way to track calories and exercise.  I have found that the food database is among the best available.  There is also a social aspect to MyFitnessPal in that you can share progress with friends, family, and all users of this application.  (You can also keep it completely private if you wish).  Sometimes the best motivation is competition with friends or family and studies show that you'll lose more weight and be more likely to reach your goals if you "publicize" them.  If you tell the world you're going to lose that last 15 lbs. or you're going to get your body fat percentage into a healthy range, you're more likely to stick with it because you've made a "public" promise to do so.  You will not want to let anyone down and the added "pressure" will help you stay motivated.  MyFitnessPal can be used online, for iPhone and iPad.

http://www.myfitnesspal.com

How to Cook Spaghetti Squash

1) Preheat over to 350F
2) Cut spaghetti squash in half lengthwise
3) Scrape seeds out of squash with a spoon (it doesn't have to be perfect)
4) Place squash skin side up onto a lightly greased (I use PAM spray) cookie sheet
5) Cook for 30-40 minutes (a sharp knife should easily pierce the skin when the squash is cooked
6) Remove from oven and let cool until you can handle it without getting burned!  If you're really anxious to enjoy it, then hold it with a hot pad or gloves.
7) Use a fork to scrape the strands (spaghetti) from the squash.  This will be quite intuitive once you begin.  The strands scrape out easily.

 

This is spaghetti squash sauteed with cherry tomatoes, asparagus, and garlic.  You can top with chicken and parmesan cheese if desired.

An Incredible Transformation

My wife and I are very proud of our close friend, Kim Lynch.  She is extremely close to reaching her goals on her lifestyle modification and weight loss journey.  About 2 years ago, my wife Rosanna and Kim began working out together at least 5-6 times per week.  They go to Les Mills Bodypump (strength training) and Les Mills RPM (spinning) classes each morning at the Beverly Athletic Club (BAC)during the week and then head to cardio kickboxing at Latitudes Sports Club in Peabody on Saturday mornings.  Most mornings after going to the gym, they come home and then meet in downtown Salem to walk the dogs.  Rain or shine, hot or cold they almost never miss this hour long walk to the waterfront in Salem.  It is great for the dogs and a solid 3 miles of walking for Kim and Rosanna.  In tracking this walk, we have found that it is around 7,000-8,000 steps and burns about 400 calories.  Sundays are normally a day free of vigorous exercise, but there is the occasional organized event such as a 5K run that they participate in.  The long dog walks continue on Sunday. 
Another key aspect of this ongoing transformation is nutritional control (Notice I didn't use the word "diet").  By being conscientious 90% of the time, you can still enjoy yourself occasionally.  Because of an increased level of activity and normal healthy eating habits, we can still indulge occasionally without significant setbacks.  This isn't a rigid diet with a final stop.  This is a lifestyle change that allows freedom and flexibility.  I can teach you how to accomplish what Kim and my wife have done.  If you are looking to change your life, forever, and with a lot less yo-yo dieting and failure, please reach out to me at davidely.email@gmail.com 
The proof that it works is in the pictures of Kim below.

Congratulations!

Blackberry Vanilla Creme Smoothie

Here is a great smoothie recipe.  I use this smoothie as a meal replacement or a post-workout fuel source, especially if it is only a couple of hours before I go to bed.  This recipe contains casein protein, which digests much more slowly than whey protein.  Because of this it provides fuel for your muscles while you sleep.  If you are trying to build lean muscle, it is a good idea to have casein protein before you go to bed, especially after a strenuous workout.  Whey protein is digested rather quickly and doesn't have the same sustained protein release that you get with casein powder.  An added benefit is that your digestive system works to utilize the casein protein and since it takes longer, your body will burn more calories while you sleep.  I normally caution my clients not to consume fruit before bedtime due to the sugar content, however with this smoothie there is more than enough protein (and fiber from the blackberries) to offset the "sugar spike" and glycemic reaction you get with fruit and you'll be unlikely to store the excess sugar as fat.

Ingredients:
FAGE (or other 0% fat Greek yogurt)
Frozen, unsweetened blackberries, blueberries, or raspberries
Optimum Nutrition Cookies N' Cream Casein Powder (or similar)
Pure Protein Vanilla Creme Whey Powder
Blue Diamond Vanilla Almond Milk (40 calorie/cup version)

*Since you are using frozen berries you won't need to add ice to thicken this smoothie

For a full recipe (best for meal replacement and/or if you need a big boost of calories and protein from activity such as heavy lifting or after a long run or grueling hike)

6 oz. FAGE
1 cup frozen blackberries
2 cups of vanilla almond milk
1 heaping scoop of cookies n' cream casein powder
1 level scoop of Pure Protein Vanilla Creme whey powder
Combine all ingredients in a blender until smooth.
This yields one or two servings (you can save half for later or just reduce the recipe by half if you wish.  My wife and I often split one.)

Full recipe= 541 calories, 51 grams of carbohydrates, 8 grams of fat, and 70! grams of protein
1/2 recipe= 270 calories, 25.5 g of carbs, 4 g of fat, and 35 g of protein

Great Article From Huffington Post about Diet Soft Drinks

I found this article to be very interesting.  As a personal trainer, and someone who reads about nutrition all of the time, I can tell you that Dr. Mark Hyman doesn't stand alone in his opinion.  We all need to take a closer look at what we are eating every day and make smart choices. 


http://www.huffingtonpost.com/dr-mark-hyman/diet-soda-health_b_2698494.html?utm_hp_ref=fb&src=sp&comm_ref=false