Optimal Health Formula

OPTIMAL HEALTH FORMULA

If you want to achieve extreme results then you will have to make extreme changes in the foods you put into your mouth, and intensity of your physical activity.  You will have to make sacrifices in order to achieve your goal, but it is well worth it. You are the only one who controls what you eat or don’t eat, and whether or not you are getting regular exercise. Hold yourself accountable, be disciplined and do not break until you reach your goal. Then once you are at your target weight you can afford to have a restaurant (minimally processed) meal once a week without it ruining your hard work.

Below are some tips you can implement in order to achieve optimal health.

{C}·      Clean out the panty, refrigerator, freezer, cabinets, purse, work desk, and car of anything that is processed, wheat containing, or anything rife in sugar content because you will eventually eat these items if they are readily available.

·      Stop eating all processed foods.  The chemicals, dyes, and artificial additives are hard to digest and toxic to your body.

·      Replace the processed foods with: Meats as close to wild as possible, Vegetables, some Fruits, raw Nuts, raw Seeds, and some Oils. You will need to cook as many of your meals as possible, so avoid restaurants until you achieve your goal.

·      Set aside a preparation day for cooking meats and prepping vegetables. You will need to go grocery shopping at least once a week so get used to it. Also, you will need Tupperware and Ziploc baggies to transport and store your food.

·      Hydration is one of the most important components to great health. Avoid all energy drinks, sodas, sports drinks, juices, and alcohol. A good rule is to try and drink .80 to 1oz. of water per pound of your overall body weight.

·      At least 30% of your diet should be made up of protein. The foods with the highest protein content are meats. The best sources are beef, bison, elk, venison, chicken, turkey, fish, seafood, and pork. A good rule is to eat 1 to 1.25 grams per pound of your overall body weight.

·      At least 30% of your diet should be made up of good fats. The fats you want to avoid are trans fats and hydrogenated fats. The best fats are Omega-3 fats (EPA, DHA, ALA). You can get these fats from wild caught fish, grass-fed beef, bison, and elk. Some other sources of fat are bacon, coconut oil, flax seeds, chia seeds, avocado, nuts, and olive oil.

·      Limit your carbohydrate intake to 50 grams a day, unless you are exercising frequently, then this number can be higher. If you are exercising frequently you want to eat your carbs with some protein within 30-45 minutes post workout. The best sources for carbs are vegetables (minus the starchy tubers…potatoes) and berries. If you have to eat fruit make sure it is low-glycemic. Some good sources are stone fruits like plums or apricots. Avoid grains, especially wheat for best results.

·      Eat 3 meals a day, and if you need to you can have a light snack in between meals. If you are trying to gain mass this may vary. Try to wait 12 hours after you eat dinner before eating breakfast. This will give your digestive system a little break and you will be able to absorb all the nutrients.

·      If you are willing to supplement you can take a multivitamin derived from plants. If not, make sure you take Vitamin D, L-Glutamine, fish oil, a probiotic, and a plant-based protein powder.

·      Get at least 8 hours of sleep everyday. Get in bed early, don’t use technology within an hour before bedtime, and make sure your room is pitch black.