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Diet, along with physical activity, is a critical component of a healthy, disease-free life. While there are a number of quality lifestyle diets, varying across cultures and continents, the common thread essential to all healthy diets is one that consists mainly of WHOLE FOODS.
By whole foods, we mean foods that are natural, raw products of nature, such as fruits, vegetables, nuts, seeds, (some grains & legumes), fish and meat.
Unfortunately, the standard American diet does not sufficiently support this whole foods model, so it is up to us to take personal responsibility for our health.
*STANDARD AMERICAN DIET (SAD)
If you were to list the factors that increase the risk of cancer, heart disease, stroke, intestinal disorders – just about any illness – the standard American diet has them all:
• High in processed foods
• High in sugar • High in unhealthy fats: saturated, hydrogenated
• Low in fiber
• Low in plant-based foods
The striking fact is that cultures that eat the reverse of the standard American diet (mainly plant based, high in complex carbohydrates, healthy fats, meat & fish, and high in fiber) have a lower incidence of cancer and coronary artery disease (CAD). (*source, drsears.com)
Along with following a whole foods diet, there are other, more specific diets that we recognize and support. We encourage you to research the following diet guidelines and make your own judgments based on what suits your needs and lifestyle.
• Wheat & Gluten-Free diet
• Paleo diet (based on the Hunter-Gatherer diet of our ancestors)
• Mediterranean diet (lots of fish, vegetables, and healthy fat)
• Dairy-free diet
• Zone diet (main idea is controlling your Insulin levels. Less about what you eat and more about how much & when)
At the very least, simply converting to a mostly Whole Foods diet will drastically improve your overall health and longevity.
Do you want to lose belly weight? Increase your energy? Have sustained energy throughout the day? Feel better overall? Well you can begin by taking our very simple 10 DAY CHALLENGE!
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RBB’s Nutrition Suggestions
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WHOLE FOODS
Mostly vegetables, lean meats & seafood, nuts & seeds, avocado, olives, olive oil, some fruit, little starch,
NO Sugar/sweeteners!
Wild, Local, Organic, Free-range & Grass fed
Avoid "lite", low-fat" or "fat-free
Don’t eat from the
freezer unless you froze it yourself
COOK. SIT DOWN. EAT SLOW
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Links for PT Clients & those following the 10 Day Challenge:
After reading the information on the this page, please follow these links for the Zone Method of eating. Save them to your pc and print them for easy reference.
1. Basic Zone Rules
2. The Zone Diet Eyeball Method
3. Food Categories
4. Food list - (beginners, ignore the block measurements and use the eyeball method instead) *Block Measurements*
5. Meal Samples (Jessica’s list)
6. Extra Meals & Block Samples
Transitioning from the 10 Day Challenge
How often should I eat? And how does eating relate to fitness?
The answer is simple. If you want to be fit (and healthy) you MUST eat! This is probably the hardest thing to convince most people of, particularly women, who regularly skip meals, drastically restrict their calories, and even starve themselves in an effort to lose weight. Those of you who have done any of these things know that while you may lose weight initially, you almost always gain it back and sometimes more. This yo-yo effect has dramatically negative affects on your long-term health. Besides, being thin doesn’t necessarily make you healthy, or fit.
Think of fitness in terms of strength, coordination, flexibility, stamina. Because food is our body’s fuel, we can’t be strong, coordinated, flexible, or have sufficient energy without it.
Remember, food doesn’t cause weight gain. It’s the type of foods (particularly processed & sugary) and the amount of foods we eat, combined with our lack of activity that causes weight gain.
If this information is new to you or a bit overwhelming, don’t worry; just try to focus on the following key points: |
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• Avoid processed and refined foods (Flour, Cookies, Cakes, Chips, SOFT DRINKS, etc.)
• Limit or ELIMINATE refined sugar intake (limit sugar to whole fruits)
• Limit alcohol intake • Eat organic, chemical and pesticide-free food whenever possible.
• Look for meat and animal products that are free-range, antibiotic-free, hormone-free, and grass fed
• Incorporate high-fiber foods in your diet (green vegetables, fruit, nuts & seeds) *limit rice, oats, and beans
• Purchase local produce and meat products, which are more likely to be free of additives and preservatives
• Consume protein, carbs, and fat at every meal/snack for proper absorption and to control insulin levels
• Eat within 30-45 minutes of waking up & always include Protein at breakfast
• Plan your meals ahead of time
• Always sit down to eat
• Limit alcohol intake (particularly binge drinking) - one or two drinks per day, consumed with food is recommended
THE BOTTOM LINE is, if you want to improve your overall health and longevity, Eat Real Whole Food!
Suggested Readings: These are a few of my favorite books on nutrition & diet.
"The Primal Blueprint", Mark Sisson - based on the hunter-gather diet, teaches us how to reprogram our genes, easy to read
"Food Rules", Michael Pollan - quick easy read (manual) that sums up the basics of common sense food choices
"Enter the Zone", Barry Sears - a method of diet which focuses on insulin control and how and when to eat, not what to eat. Great resource to have
Sign up for our Nutrition Program
(Disclaimer) Rehoboth Beach Bodywork, LLC, does not employ certified, registered, or licensed nutritionists. Any information regarding nutrition is solely the opinion of Rehoboth Beach Bodywork, LLC, and is not intended to replace the advice of a certified or registered nutritionist or dietician. If you have specific health problems that may be contributing to your weight management (diabetes, thyroid problems, etc.), please consult your physician or a registered dietician.
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