Nurture Your Body
"I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works." - Arnold Schwarzenegger
The same way you nurture your mind by adapting disciplinary habits, you must give your body proper nutrition, to work in conjunction with achieving your desired physique. Getting the right nutrition will contribute to your motivations, obtain long lasting energy to build your best performance in the gym. So have fun clearing your mind, shredding body fat, saving money and becoming happier. It's time to change your body's perception of taste. Limit your food pallet to your favorite nutrient dense whole foods consisting of Lean proteins, healthy fats, complex carbohydrates, vitamins & minerals. This will destroy your unhealthy cravings, give you sustained daily energy, improve your brain function & prohibit your body from absorbing fat. Prioritizing these nutrients will break down and digest food properly, prohibiting your body from storing fat.
What you choose to consume will determine how you feel. Get in your kitchen, and nurture your body & mind.
Believe it or not, if you spend some extra time in the kitchen and pay attention to nutrition facts, you can eat your favorite meals while consuming less calories. Yet, still leaving the dinner table much more satisfied than ever before. You will discover meals you enjoy more than ever before. Trust the process
Make a list of your favorite whole foods, then optimize them for your meals with naturally made, healthy supplements, seasonings, cooking strategies & recipes to create nutrient dense meals you can consistently enjoy on a regular basis. Drink Water - Staying hydrated does wonders for eliminating false hunger. For example, people who say they have a "sweet tooth", at night often accept they cannot change that fact. Believe it or not your body learns patterns and will consistently crave sugar at the same time as long as you play along. If you, for example, decide to eat something filling like an apple or a few eggs at night for a few days to a week, your lifelong cravings would disappear. Eventually you may not think twice about just drinking a glass of water at night, brushing your teeth and calling it a day.
Unhealthy Properties - These popular unhealthy food choices have a number of properties of which deteriorate your bodies ability to metabolize food, get any proper nutrition, satisfy hunger or digest food properly. With the most tasty foods being high in saturated fats & added sugars, which both almost immediately become stored stubborn fat on the body. A consistent consumption of these properties later translate to an array of health conditions.
French Fries
High in trans fats, high in sodium, high in calories, contains acrylamide
Sugary Cereals
High in added sugars, low in fiber, artificial flavorings and colorings
Soda
High in sugar, empty calories, high acidity leading to tooth enamel erosion
Donuts
High in sugar, high in trans fats, high in refined carbohydrates
Pizza (Fast Food)
High in saturated fats, high in sodium, high in refined flour, processed meats
Candy Bars
High in sugar, high in saturated fats, contains artificial additives and preservatives
Ice Cream
High in sugar, high in saturated fats, high in calories
Potato Chips
High in sodium, high in trans fats, contains acrylamide, high in calories
Hot Dogs
High in processed meats, high in sodium, contains nitrates and nitrites
Energy Drinks
High in caffeine, high in sugar, artificial flavorings and colorings
Fast Food Burgers
High in saturated fats, high in sodium, high in calories, processed meats
Fried Chicken
High in trans fats, high in sodium, high in cholesterol
Packaged Cookies
High in sugar, high in trans fats, contains artificial additives and preservatives
Processed Cheese
High in sodium, high in saturated fats, contains artificial additives
Milkshakes
High in sugar, high in saturated fats, high in calories
Breakfast Pastries
High in sugar, high in trans fats, refined carbohydrates
Instant Noodles
High in sodium, high in saturated fats, low in nutrients
White Bread
High in refined carbohydrates, low in fiber, spikes blood sugar
Create a Caloric Deficit
To lose body fat, you must consume fewer calories than you expend. A safe caloric deficit is typically around 500 calories per day, which can lead to about 1 pound of fat loss per week. Ensure that this deficit does not compromise your energy levels or muscle mass.
| Nutrient | Whole Food Sources |
|---|---|
| Protein | Chicken breast, eggs, lentils, chickpeas, quinoa |
| Carbohydrates | Sweet potatoes, brown rice, oats, whole grain bread |
| Healthy Fats | Avocados, almonds, walnuts, chia seeds, olive oil |
| Fiber | Broccoli, apples, berries, lentils, whole grains |
| Vitamins | Spinach, kale, carrots, bell peppers, oranges |
| Minerals | Bananas, nuts, seeds, leafy greens, fish |
| Antioxidants | Berries, dark chocolate, pecans, artichokes |
| Hydration | Water, coconut water, watermelon, cucumbers |
| Omega-3 Fatty Acids | Salmon, flaxseeds, chia seeds, walnuts, sardines |
| Iron | Red meat, spinach, lentils, pumpkin seeds, quinoa |