Wild Nutrition
There’s a growing school of thought that humans should eat like their ancestors. Although our modern urban environment, industrial farming and food processing methods mean that we can extract a lot of calories out of the ground, it lacks sorely in getting vitamins and minerals in people.
Unlike our eating habits, which have changed rapidly in the last 6,000 years since the dawn of agriculture, humans in traditional hunter gatherer societies ate a large variety of plants and animals and almost no grains, legumes or dairy. They simply didn’t have the genes or technology to safely prepare and consume these foods, so they didn’t eat them. Because of this, a lot of modern humans (that’s you) struggle processing these foods because your genes haven’t significantly changed in about 200,000 years! They couldn’t eat them, and you’re not very good at it either.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”- Greg Glassman
“Eat real food, not too much. Mostly plants” - Michael Pollen
Why is a focus on more “wholesome” and wild foods good for you?
To keep it simple, the focus on whole, unprocessed foods will leave you feeling full with more stable blood sugar. This is because, compared to processed food like white bread, cakes and cookies, they tend to be much more nutritionally dense and contain a lot more fibre per calorie of energy. If you’re eating innutritious food, you will crave much more of it in order to get the micronutrients that your body needs to survive which can lead to obesity.
Bottoms Up - should I give up alcohol completely to lose weight and get healthy?
Let’s face it, despite all your healthy choices, the lure of the beer/wine/cocktail at the end of a busy day can sometimes be too strong. Combine that with a booze-soaked social calendar and things start to slide very quickly. Whilst there are plenty of benefits from a no-booze policy, if you know you’re going to do it anyway, then approach the bar just like you approach the bench: as a health-conscious athlete. All in moderation! Stick to red wine, gin, vodka sodas and the occasional light beer. Stay fit and even gain some fringe benefits from more healthy drinking habits. Health benefits tank though as you head into binge drinking territory (that’s five drinks in one sitting for men). Sip smarter and your body and six pack will thank you.
Instead of going into an in depth discussion on why not to eat what, we’re going to give you a simple “no nonsense” list of dos and don’ts. These guidelines work for vegans and vegetarians too! Just note that vegans especially might need to supplement their diet. Contact our nutrition coaches for more info.
The Good Guys
Food
Eat as much quality (sustainable and organic if possible) fish as you like but in truth, you don’t need that much to satisfy hunger. Eat moderate quantities of meat and poultry (organic free range if possible) . A palm sized portion is ample for most people.
Eat unlimited vegetables (green, fibrous vegetables are the best- broccoli, kale, cabbage etc). Two fists worth per meal is a good guide.
Eat Healthy fats ( grass-fed butter, avocado, olive oil, coconut oil, nut oils are all allowed). Organic, full fat yogurt in moderate quantities. Avoid processed vegetable oils, they contain trans fats which are shown to be really bad for you! A thumbs worth of fat is a good amount.
Brown rice, sweet potato, quinoa, lentils and beans are allowed in moderate quantities. About a cupped handful is perfect.
1-2 pieces of fruit per day and small amount of 70%+ dark chocolate can really help with cravings.
Drinks
Tea, green tea, coffee (not too much), juice strictly only after workouts.
Small amounts of alcohol - red wine, gin and vodka sodas, light beers.
Drink lots of water. 8 glasses a day is a good guide.
The Naughty Corner
Food
No more than 3 pieces of fruit a day (a small piece counts as ½. E.g: 2 plums = 1 piece).
Eliminate white potatoes. Replace with sweet potatoes- much higher nutrient density and lower GI.
Eliminate all grains except brown or wild rice ( no white rice, bread, cereal, anything with flour in it cakes, biscuits etc).
Eliminate all sugar and sweeteners, or anything with sugar in it like biscuits, cakes, etc (small amount of honey and qualiy maple syrup allowed)
Eliminate all processed foods (e.g. margarine, cakes, biscuits, pasta, bread etc etc. If in doubt ask us!
Eliminate most dairy, except organic, full fat yogurt and a little milk in tea/coffee if required.
Drinks
Excessive coffee intake
`Excessive alcohol especially dark beers, lagers, sugary cocktails
Eliminate fruit juice except for straight after a workout for a carb energy boost
Limit dairy intake
It can be a good idea to log all food AND drink and track your percentage adherence to the nutrition plan - 20% for any ‘cheats’