The Good Oil

May 16, 2013 By Leave a Comment

What oils are healthy? What oils should I avoid? What oils should I cook with?  I encounter questions about oils time and time again and like many things that warrant a blog post, there’s many factors that need to be considered when deciding on what oil is best for what occasion. What are you using the oil for? How much of what fats are in the oil? What about taste?

All oils are made of a combination of different fats. The different fats, saturated, monounsaturated and polyunsaturated fats, all have different properties and different oils contain different quantities of each. Let’s start off with some advice for cooking.

High Heat Cooking – For example Stir Fry’s and or skillet cooking.  For this you want an oil high in saturated fat. The reason is that saturated fats are more stable at high heats and are not as prone to oxidisation as poly unsaturated fats.  Examples of oils which stand up well to high heat cooking include Coconut Oil, lard and bacon fat.  For dishes that are cooked under high heat that have strong flavours, i.e. a stir fry with chili, garlic, soy, herbs,  I find coconut oil a good choice though for plainer dishes, such as a steak, I find the coconut flavour a little invasive and prefer to use bacon fat in that situation purely from a taste perspective.

The oxidisation of oils causes the production of harmful free radicals which are a cause of oxidative stress and contribute to degenerative diseases and aging. Choosing your cooking oils wisely will help you to avoid unnecessary exposure to these nasties.

 

 

What about Olive Oil – The most consumed oil in Australia and mainstay of the mediterranean diet. It is estimated that Australian consumption of Olive Oil was approximately 40000 tonnes in the last decade. It is of the few oils where there seems to be consensus among nutritionists, Paleo enthusists, doctors and the mainstream meadia that this oil is good for you.  A high quality cold pressed, extra virgin olive oil will stand up to low /moderate heat cooking contrary to the common belief it shouldn’t be heated.  I believe it is best used as a dressing for salads or a splash on a dish just prior to serving.  Like olive oil, avacado oil is also high in monounsatured fat (a good fat) and makes for a good dressing choice and a good change up for flavour.

Avoid vegetable oils completely due to their high Omega 6 fatty acid (a of polyunsaturated fat) content which promotes systemic inflammation.

Nut and seed oils are generally also high in Polyunsaturated Omega 6 Fatty acids and should therefor be used sparingly.  These can be very tasty and can add some really distinctive flavours to dishes so they are best used in small amounts occasionally to add an interesting flavour to a meal.

Please post any questions you may have to comments?

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7 Ways To Make Healthy Eating Easier

May 2, 2013 By Leave a Comment

Eating healthy is easier than you think and gets easier the longer you do it. Here’s 7 tips to make eating healthy easier for you!

1) Shop at the same time each week: It’s hard to eat healthy foods if you don’t have them available in your house. Dedicating a set time once or twice per week to shop for food is the best way to ensure this happens. Write it in your diary, the hour you spend shopping each week is the most important time of the week for your health!! Planning your meals in advance and using this to formulate a shopping list is crucial. Allow your shopping list to  evolve over time as you tune in to how much and what  food you need each week.

 

2) Cook twice as much as you need: If it’s just you and your partner, cook for 4 and serve up two serves to be enjoyed straight away and put 2 serves in a container to be re heated on a night when you are more pressed for time. I find this works great for stews, soups, casseroles and curries that don’t lose moisture on re heating.

 

3) Harness the power of the container: Arm yourself with a fleet of trusty containers of various shapes and sizes for snacks. These will enable you to take your healthy eating anywhere and everywhere. I’m a sport tragic and for Swans home games my wife and I bring a monster container for our trusty rocket, bacon, chicken, pine nut and sweet potato salad, complete with a little jar of salad dressing and 2 forks! There’s a container for every occasion. Small ones for snacks, bigger ones for dinners to re heat, some jars for salad dressings and sauces.

4) Get breakfast ready the night before: Getting everything laid out for breakfast is a great way to ensure you have it. You’ve already invested some time in getting out what you need so when you stumble out of bed the thought to skip breakfast doesn’t even cross your mind. I wake up at 5am and usually have scrambled eggs and some berries with almond flakes and coconut milk. Before I go to bed, I take my frozen berries out of the freezer and put them in a bowl to defrost over night. I have the almond flakes next to them , the spoon in the bowl, the pan on the hotplate and the mixing bowl, plate, whisk, and spatular all out and ready to go. All I have to do in the morning is turn the heat up and crack the eggs and I’m away, 5 minutes later I’m eating my cooked brekky!

5) Establish some easy ‘go to’ meals: Organisation is the key but sometimes you will get caught out. Having a quick, easy go to meal that’s quick an easy is perfect for these instances. These are the nights where take away food suddenly seems like a great idea. On nights like this ease and convenience is usually the priority. I like to keep some frozen vege’s and some minute steaks in the freezer. On a night where somethings come up and time is precious I can throw the vege’s in the microwave and the minute steak on the pan and 5 minutes later I’m eating a health dinner.

6) Use a slow cooker or crock pot: Having a hot juicy dinner that melts in your mouth without doing any prep  immediately before hand is a luxury that a slow cooker / crok pot provides! This is a Sunday favourite for me. I love to make a cooked breakfast on Sunday morning and at the same time throw a bunch of ingredients into the slow cooker to be enjoyed  8 or 10 hours later. I can then enjoy my Sunday and come home to a cooked meal. A nice little bonus cooking this way is that the cuts of meat that taste best are usually the cheapest too!

7) When all else fails don’t let your food fail with it: Make your nutrition the priority in your life it deserves to be. At the end of the day your nutrition should not only be enjoyable, but it’s one of the most important things in your life for your health, fitness, well being and of course your waistline. So while eating perfection 100% of the time shouldn’t be anyone’s goal,  when life throws some curve balls at you and things get tough and time gets precious remember to love yourself first and give your body the excellent healthy food it deserves to stay healthy lean and firing on all cylinders.

 

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Straight from the Journals: New study looking at eggs and cholesterol

April 18, 2013 By Leave a Comment

“Eating eggs gives you high cholesterol”. Everyone knows that, we’ve heard it for years from our families and friends, the media, and even medical professionals. The research on this issue is far from conclusive. Another study published in the March 2013 volume of the journal “Metabolism, Clinical and Experimental” adds another layer to this story.

The study compared two groups, one who consumed 3 whole eggs daily and the other who consumed an equivalent amount of egg substitute for a period of 12 weeks. The subjects were men with metabolic sydrome who were on a carbohydrate restricted diet (25-30% energy from carbs).

The results showed an increase in HDL (Good) cholesterol for both groups. The whole egg group had a greater increase in HDL (good Cholesterol) as well as greater reductions in totol and medium sized VLDL (very bad) cholesterol particles compared to the Egg subsitute group.  Insulin senstitivy markers were improved for both groups leading the authors to conclude that:

“Incorporating daily whole egg intake into a moderately carbohydrate-restricted diet provides further improvements in the atherogenic lipoprotein  profile (clot forming Lipids) and in insulin resistance in individuals with Metabolic Syndrome” 

A link to this study can be found here.

The demonisation of cholesterol and the notion that dietary cholesterol is a cause of heart disease is in my opinion a costly error of conventional wisdom and popular dietary advice.

The work of Peter Attia in getting to the bottom of this is tough going but essential reading if you want to fully understand this. Part 1 of his 10 part series on the topic can be found here. He wrote a much more accessable summary for marksdailyapple.com which can be found here.

 

 

 

 

 

 

I for one will not be curtailing my 3 egg scramble that I enjoy 3-4 mornings a week any time soon, and I certainly won’t be throwing away the yolk ‘because of the cholesterol!
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Common Paleo Pitfalls

April 4, 2013 By 1 Comment

I get excited when people are open to changing their food and adopting Paleo principles because I know it gets great results. I’ve said it before, but the best part of working in this industry is seeing people get good results! I’m not just talking about changes in body composition here either. Don’t get me wrong that’s good to see too but what really brings on the ‘warm and fuzzies’ is seeing someone who for the first time really believes in themselves and has full confidence that they are in total control of their health.

Unfortunately not everyone immediately see’s the dramatic changes they’ve heard and been told to expect when ‘going Paleo’. Some people’s results start to plateau sooner than they expect. It saddens me when these people decide that ‘Paleo just doesn’t work for me’. Finding what works for you is a process and a journey and in this article I aim to spell out some of the common Paleo pitfalls that prevent people from reaching their genetic potential when they first ‘go Paleo’!

1) Going nuts: Too many nuts. Nut’s are delicious but they can be quite moreish. ‘Moreish’ – causing a desire for more i.e. these cashews are very moreish. Nuts are very easy to over eat and due to their innocuous size and satisfying, crunchy mouth feel they lend themselves to mindless consumption. I’ve seen clients achieve great results simply from reducing their almond intake from over 100 per day to <15. Most nuts (with a couple of exceptions) are high in Omega 6 fatty acids and over consumption can contribute to system inflammation. If you can’t stop once you start there’s plenty of other good sources of fat out there.

 

 

2) Being too Fruity: Too much fruit can put too much fructose (fruit sugar) in your system. Too much sugar in the system can create a situation whereby your body burns this fruit sugar instead of dietary and stored body fat. Shifting towards more vegetables and less fruit will have a positive impact on your bodies fat burning potential. I’ve written extensively on this topic here.

 

 

 

 

3)The ‘Paleo’ Green Light: ‘If it’s Paleo it’s good for me isn’t it? No. ‘You can’t over eat on Paleo right?’ Actually you can

a) Eating too much of the right things. At the end of the day quantities do matter. One of Paleo’s appeals is that being higher in protein and good fats and lower in carbohydrates than the traditional western diet it lends itself to feeling full and satisfied while eating less calories. Weighing and measuring everything that goes in your mouth is largely accepted in the Paleo community to be unnecessary for that reason.

This does not mean that it is impossible to over eat when eating Paleo. It’s true you should eat until you’re satisfied but too many calories, irrespective of their source will result in weight gain. Even on Paleo foods.

b) Just because it says Paleo doesn’t mean it’s good for you. Paleo brownies, Paleo biscuits, Paleo pizza, Paleo pancakes. If it exists, there’s a Paleo version out there. Often these foods are made exclusively by ingredients that while technically are ‘Paleo’ (i.e. almond meal, honey, cocao), when combined and processed you end up with a high calorie, often high Omega 6 (bad) product . Damien and Melissa Hartwig from Whole 9 describe the eating of these foods as “sex with your pants on” and actually put almond meal on the ‘not recommended’ list for their program.  The real reason that Paleo works is that it puts un processed plants and animals on your plate and takes processed foods off it. Processing your own treats out of paleo ingredients misses the point of Paleo. They should be treated as any other treat and be eaten on special occasions if at all rather than as part of your routine.

4) Over liquification: Juicing fruits and vegetables  puts them in liquid form which rapidly increases their rate of absorption leading to greater rises in blood sugar and insulin response. This can result in a subsequent reduction in blood sugar as insulin does it’s work and a craving for something else sweet often follows. Often these smooothies and shakes are made with dairy which also has this insulin spiking effect. Not chewing the food yourself  reduces your stomaches ability to break down the food and absorb all the nutrients from these foods further down the line. Eating the vegeetables and fruits whole is always a better option and gives you a better sense of your portion and will often lead to greater feelings of fullness and satisfaction from a smaller amount of food.

Post workout is a better time for liquified food as a faster increase in blood sugar can be a good thing for training recovery,  muscle growth and repair.

 

5) Dairy: One of the most controversial topics in the Paleo world: We don’t recommend all people cut out all dairy as a matter of course with our eating paleo program. Dairy is full of growth promoting proteins, sugars and fats (depending on the degree of processing). Therefor it is not something we recommend people eat sparingly, if at all, for fat loss.   We often see people over relying on dairy as a protein source and not getting the fat loss goals they are after. Compared to poultry, meat, seafood and eggs, dairy  is a poor source of protein.

 

 

The Bottom Line: Don’t throw the baby out with the bathwater. If you’re not getting the results you’re after it may be you are eating too much nuts, fruit, dairy, smoothies, paleo treats or you’re simply over eatin gon the right stuff. A few tweaks could change everything!!

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Supplements, Part 4: Whey Protein

March 21, 2013 By Leave a Comment

Do a google search on Whey Protein Supplements and you will get 22 million hits!! As I have said before in this series of posts, supplementation is big business. According to this source whey proteins, proteins and protein fractions will accumulate global sales of $5 billion this year with an anticipated growth to 6.4 Billion in 2014. But what is whey protein? Is it beneficial? Is it worth taking?

What is Whey Protein? Whey protein is a by product of cheese production. Once discarded as a waste product, it’s protein profile  is rich in essential Amino Acids (Protein building blocks which the body cannot produce on it’s own and must get from the diet). Despite being derived from dairy whey protein typically contains only trace amounts of Lactose and Caseine. It is typically well tolerated by those who don’t tolerate dairy well though anecdotal reports of rashes in some people are not uncommon.

What does it do and is it worth taking? Taken with water or milk in liquid form whey protein supplementation allows rapid delivery of protein into the blood stream. Whey protein is highly insulinogenic (causes a big insulin response) and it is therefor best used in the post workout window when insulin sensitivity is at it’s highest and there is increased blood flow to the muscle. It is important to note that an equivelent response could be achieved through the consumption of a starchy carbohydrate and a high grade source of naturally occuring protein (i.e. chicken / tuna). I would be reluctant to recommend whey protein supplementation outside of this post workout window for people who want to reduce body fat due to it’s insulinogenic nature. Some argue it’s best not used at all for fat loss and that whole foods are ALWAYS a better option.

There is nothing in a protein powder that you can’t get from a whole food source. You do not ‘need to take a protein supplement. That said, one of the biggest benefits of Protein Supplements are that they are quick and convenient and make getting a high grade source of protein more accessable for people on the go.

Muscle building: Protein Supplementation is well suited to people with the goal of building muscle mass. Whey Protein is often seen and marketed as an anabolic (muscle building) agent though it’s role in achieving this goal is grossly over rated. Building muscle requires a smart training program, excellent sleep volume and quality, low stress and smart nutrition. A protein powder may assist with getting adequate protein in the post workout window though it is only a small part of a much, much bigger picture and shouldn’t be seen as a magic pill.

The bottom line: 

  • Protein supplements are rapidly absorbed and are best used in the post workout window.
  • Protein supplements are a quick and convenient source of protein though they contain nothing that cannot be obtained from whole foods.
  • I do not consider them an essential part of the diet but a convenient option for the protein component of a post workout meal.

 

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Supplements Part 3: Creatine

March 7, 2013 By Leave a Comment

In view of recent events I should point out right from the beginning that Creatine is not a banned or illegal supplement. Now that we’ve got that out of the way……..Creatine burst onto the scene during the Barcelona Olympics in 1992 when 100m gold medal winner Linford Christie, 100m gold medal hurdler Colin Jackson and female 400m hurdles gold medal winner Sally Gunnell all used the supplement Creatine as part of their preparation. It has since become one of the most popular sports supplements. But what does it do, and is it worth taking?

What is Creatine and What does it do?

Creatine is a naturally occurring chemical found in all vertebraes that is involved in the production of energy. Creatine is obtained through the diet, with the richest sources coming from meat, particularly red meat. Creatine is responsible for the re synthesis of ATP which our body breaks apart to produce energy and movement. ATP is the primary energy pathway for explosive movements like sprinting, maximal jumping and throwing and Olympic lifting. This post by Hoodie on the Energy Systems explains this in more depth.

 

Creatine Supplementation: 

The theory behind Creatine supplementation is that increasing Creatine levels within the muscle increases the resynthesis rate of ATP (the energy source for explosive, powerful movement).  It is targetted towards athletes looking to increase their performance in events that are of a short duration and involve the generation of explosive force and power. Think sprinters, Olympic weight lifters, power lifters, long jumpers, high jumpers, throwers. This study showed improved sprinting (6 second  repeats),  increased performance in power cleans, squatting and bench press (2-8 rep range) with Creatine Supplentation when compared to placebo. Conflicting evidence exists and there is no evidence that suggests that Creatine improves performance in aerobic exericise.

Would it help a CrossFitter? 

In a typical metcon, I propose it would help very little. Creatine supplementation may assist you in getting a few more reps out during that initial 20-30 second burst when you are still primarily using the ATP system for energy (that period at the start of the workout before it starts to hurt). It theoretically could assist in extending the duration of this initial period. It may be of some benefit in driving up your max vertical jump or your 1RM clean and Jerk or Snatch. I would propose that for 95% of CrossFitters, developing  more efficient movement patterns and training these tasks consistently and smartly would have a bigger impact on the over all results ahieved. If you’re already doing these things and would like to explore ways of getting a few extra %, the Creatine supplementation could be for you.

The how to and what to expect?

Creatine supplementation is typically cycled. Do a Google search and you will find hundreds of variations but they will all typically include a loading, maintenance and an off phase.  This is done to ensure you don’t become acclimated to it’s benefits.

Loading phase (1 week). 20g per day

Maintenance Phase (weeks 2 to 5): 3-5g per day

Off phase (week 6 to 12): No Creatine

Anecdotally some people seem to respond better than others. I would advise doing some testing before and after incorporating it to decide for yourself. Initially some weight gain is usually experienced to increased water retention in the muscles. There are no safety concerns for healthy individuals taking recommended dosages, though people with renal dysfunction are advise to stay away.

The Bottom Line: 

If you have a specific desire to improve your performance in short duration, high power output tasks like sprinting, maximal lifting, maximal jumping or throwing AND you are already doing all you can from a training and nutrition perspective then Creatine supplementation may be for you.

 

 

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Supplements Part 2: Pre Workout Supplements

February 21, 2013 By Leave a Comment

As discussed in my last post supplementation is BIG business. Pre workout supplents or ‘pre workouts’ promising enhanced performance and muscle response to training are no exception. What is in these supplements? Does the benefit justify the expense. Let’s take a look at some of the common ingredients and see what we can learn.

Caffeine: Traditionally seen as a ‘no no’ before training as it was thought to cause dehydration. This study shows caffeine content of fluid drank did not alter hydration status in young male adults and has been backed up by other studies. So if it’s not detrimental from a hydration point of view,  is it beneficial? Evidence is not strong for the idea that caffeine increases fat burning thus sparing glycogen and improving performance. Mark Sisson believes performance benefits noted with caffeine are likely to be due to higher intensity exercise being more tolerable after consuming coffee from a mental fortitude and alertness perspective. I don’t think any special effort should me made to increase stimulation pre exercise by supplementing caffeine. That said, if you enjoy a morning coffee and happen to train afterwards there is no real reason to stop doing so.

DMAA or 1,3-Dimethylamylamine also known as Methylhexanamine : An ingredient in some popular pre workout supplements such as Jack 3D and Mesomorph. This is on the WADA banned substances list and was banned in Australia as of 1st August 2012 with Australia  joining, New Zealand, Canada, Denmark, Great Britain and the US in placing restrictions or  MDAA. A potent stimulant, the jury is out on it’s safety though reports of increased blood pressure, vomitting and even linksto deaths is enough to convince me to stear clear of this.

Guarana: Professor Marc Cohen, GP and head of complementary medicine at RMIT University, says in this post that “Guarana has mild stimulant properties and may increase alertness, cognitive function and possibly mood, but evidence is inconclusive on physical stamina“. The primary mechanisof guarana having this effect are due to it’s caffeine content which has already been discussed.

Creatine: There is evidence that creatine can increase performance particulary in sports  which require explosive force, i.e. olympic weightlifting and sprinting. To get the most out of Creatine supplementation a loading phase, maintenance phase and off phase are used.  Achieving this cycling effect with a creatine containing pre workout suplement would be inpractical as creatine is but 1 ingredient in a cocktail of other substances which may not be appropriate to cycle in the same way. I will be covering creatine supplementation in more detail in a subsequent post.

Nitric Oxide: Is a vasoldilator. It’s supplentation is usually marketted as a way to get more blood flow to the muscles to get a better pump from your training!! One thing that the supplement adds don’t tell you is that the body is already very efficient at diverting blood flow to the muscles during exercise through naturally occuring physiological mechanisms. This study showed that nitric oxide supplentation “has a small effect on increasing circulating nitrate/nitrite and does not cause any change in hemodynamic variables within the 1 hour postingestion period in a sample of resistance trained men”.

The Bottom Line: Pre workout supplements in my opinion are not worth the time or the money. At best there may be a small increase in performance attributable to the cumulative effects of multiple stimulants and at worse they may be dangerous. I believe optimising your pre and post workout nutrition and sleep will have a far bigger impact on your gym performance than taking pre workout supplements and that this should be your focus if you’re wanting to get the most out of every session.

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Supplements Part 1: Introduction

February 7, 2013 By Leave a Comment

Over the coming weeks I will be doing a series of posts on different supplements. In each post I will go through a different supplement in depth and will be discussing the pros and cons and providing recommendations for each. First I want to look at supplements from a broader perspective.

There are two main types of supplements:

a) Dietary supplement: Used to treat or prevent a specific nutrient deficiency usually identified by a physician or dietician. These should not be taken ‘just in case’ and should be preventable with good nutrition from whole foods.

b) Sports Foods / Ergogenic Aids:  Supplements that claim to improve sports performance, recovery or body composition by influencing the body’s metabolism and physiology. Think protein powder, creatine, pre workout supplements.

In this series of posts I will be focusing on the latter. A few important considerations before I discuss supplements in more depth next week.

A supplement is a supplement: No that’s not a typo. A supplement is a supplement to an already good diet. If you have a lousy diet no amount of  supplementation will fix the issues and manifestations of poor diet which include increased body fat, poor training recovery, inflamed joints, low energy, poor mood and increased risk of chronic disease such as heart disease and diabetes. Money spent on sports supplements for these people will essentially be money down the drain. If your diet has obvious room for improvements, i.e. reduced alcohol, reduced sugar / bad carbs, I would suggest that fixing up these elements of your lifestyle will have a bigger impact on your performance and body composition than supplementation….  and at a fraction of the cost. Which leads me to my next point.

Supplementation is big business: Supplementation is a multi billion dollar industry with a growth rate in Australia of 5-8% per year. Supplement marketing is big on promises and hyperbole and the product range of similar products is staggering. A google search for ‘whey protein supplement’ will yield 4,600,000 hits! Some companies are better than others. Are the ingredients of your protein powder chosen to ensure optimal physiological response within the body or to improve the bottom line of the company? Don’t be a sucker. Compare products, look at the ingredients. Speak with someone you trust who knows more than you, a trainer, a physician or a dietician.

The bottom line: What you eat and drink will have the biggest impact on your performance and body composition. The right supplementation, used by the right person at the right time can be beneficial to performance and body composition.

Coming up: My next post will shed light on pre workout supplements or “pre workouts”.

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Fruit and Vegetables: Not one and the same

January 24, 2013 By Leave a Comment

We all grew up hearing that we need to eat our fruit and vegetables. We go to the fruit and vegetable shop or the fruit and vegetable section of the supermarket. Fruit and veg are so often mentioned hand in hand you’d be forgiven for thinking they were one and the same but like salt and pepper they are very different. Lets have a look at their similarities and differences before diving into some practical recommendations

The similarities. Both vegetables and fruits are very nutrient dense. They provide a great deal by way of vitamins, minerals and anti oxidants and the more varied your intake (diferent coloured vegetables and fruits) the greater spread of these vitamins, minerals and anti oxidants. This is well established and is the basis for the recommendation to eat your fruit and veg.

The Differences: The biggest difference between fruit and vegetables is that fruit contains significantly higher levels of  fructose or ‘fruit sugar’. Too much sugar can lead to fat gain by blocking the fat burning pathway (your body burns the dietary sugar and carbohydrate instead of stored body fat) contributing to making you a sugar burner instead of a fat burner. Also, fruit sugar must be converted to glucose in the liver instead of in the stomach like other sugars and carbohydrates which can be converted into glucose in the stomach. This is a slower process and is not ideal as the liver is the place where excess carbohydrate is converted into fat.

 

 

 

 

Practical implications:

  • If fat loss is your goal try to eat more vegetables and less fruit. You will still be getting the vitamins, minerals and anti oxidants but without the sugar. Aim to keep fruit to 0-2 pieces per day. Lunch and dinner are often the only meals where people eat vegetebles. Explore ways of incoproating vegetables into breakfast and snacks as well. For instance mushrooms and peppers in the omelette at breakfast and carrot or celerty sticks, diced cucumber or a mini salad for the carbohdrate component of snacks.
  • Irrespective of your goals avoid fruit juices and smoothies. Even the fresh ones often contain the sugar of multiple pieces of fruit and are comparible to soft drink in terms of sugar content.
  • For athletes looking to replenish depleted muscle glycogen stores after an intense anaerobic workout aim for starchy carbohydrate sources such as pumpkin, sweet potato or potato. The carbohydrates from these sources can be absorbed directly into the blood stream and then on to the muscles (yippee!) whereas fruit sugars need to go to the liver first for processing into glucose. (not as good).

The bottom line: Veges are excellent for you and should be a consistent staple of your diet. Fruit has hidden sugars that make it a moderation food particularly if you desire fat loss.

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What the Trainers Eat, Part 10: Manu

January 10, 2013 By Leave a Comment

Today we look at a typical days nutrition for our resident Italian Manu.

Upon waking: A glass of warm water with lemon when I wake up

Breakfast:
My favourite option is a smoothie with a combination of fruit
depending on season (lot of berries), Kale, eggs, 180, cinnamon, maca
powder, raw cocoa and other superfood, chia seeds and filtered water.
Today I had a smoothie with half mango, 2 kale leaves, a tsp of Golgi
berries, a tsp of cinnamon, 1 tsp of raw cocoa, 1 egg a bit of 180.

Otherwise eggs with veggies or fruits.

Lunch:
Chicken, fish, red meat, liver, game meat, etc. poached, grilled, roasted.
Veggies cooked or raw (they are the main component of my meal).
Avocado or olive oil or coconut oil.
Today I had garlic and tomato chicken, raw broccoli and a quarter of
avocado mashed.

Dinner: Same as lunch.
Today: salmon pan fried with coconut oil, parsley and lime, baby
spinach, red onion, mushroom and rocket salad with olive oil and
balsamic dressing.

Snack: I eat a snack when I feel hungry: I can have some raw veggies, a piece of
fruit, some nuts, a small 180 smoothie, or a small portion of a meal.

What basic nutrition principles do you follow to guide your choices with your nutrution?

I like to keep it simple and varied in the same time. I like to
consume grass fed, free range and/or organic meat and organic
vegetables and nuts as much as I can.
I drink filtered water.
I like to integrate superfoods into my diet, especially when I can’t
get organic product and as antioxidant boost: bee pollen, Golgi
berries, raw cocoa,  maca powder.
I take some supplements: fish oil daily and vitamin C, magnesium, cod
liver oil, etc in cycles.
I take one tbs of raw organic cultured vegetables each meal for the probiotics.
I occasionally have some dairy.
I use some quinoa grain and some mountain bread occasionally.
I consume coconut water when I train and I don’t have a specific post
training meal.

I like to have half day off per week in which I allow myself to have
whatever I want: I love good Italian pizza and gelato (from Messina!!!)

Thanks Manu, previous posts in this series have had a look at the dietary habits of  Scott, Hoodie, Matt, Ben, myself , Alex,  Nadine,  Dan and Darren.

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