Fitness Alliance Newsletter
optimal health tools for the modern human
                                                                                            May 2014
In This Issue
What I Actually Eat
Preparing Your Own Meals
Knee Damage
Structure lean fuel
Nutrition Facts
Quick Links
What  I Actually Eat

You get asked a lot of questions about eating and food when you're in the fitness business. A simple question, say: "Bill, is whole wheat bread better than white bread?" with my response: "Actually no, it's worse!", leads to the inevitable: "So, what exactly do you eat then?" Telling people that bread and cereal are actually the worst things they can eat comes as a complete shock. Thus this post. Sharing what I eat is not a post to put together a diet or say: I'm Right - You're Wrong, or that you should eat the way I do, but simply to share information that is asked of me on a daily basis and the science I know behind this information. A simple disclaimer: My eating habits are constantly changing and evolving based on self-experimentation, goals, and curiosity. Food has a profound effect on more than we know currently. The foundation remains the same, and that's what I will share.


Being Honest With Yourself

Beyond weight, understanding why grains are really horrible things, what to have for breakfast, or what about dairy, is figuring out where you are currently with your eating habits, how dedicated and willing you really are to change, what you're optimal goals are, and if you're are realistic about them. I have always said, change one or two eating habits a week only, instead of overwhelming yourself by changing everything at once. This is validated by the fact that all diets eventually fail.

Training your eating habits is like anything else, say, an athlete or musician. And really, it's much more difficult because you have to overcome sensory and chemical addiction to things like wheat and sugar. Dedication, patience, and being armed with the right information is imperative. This is difficult because for the most part, we are bombarded with the wrong info!


Setting Your Health, Fitness, & Wellness Goals

Some people want to drop 10 or 15 pounds, others want to get off some of their medications. Stable and more energy levels throughout the day is a popular one, as is remaining disease free. This last one is the most important, and here's why. If you choose foods that nourish and fuel the body, ones that we as humans have been genetically adapted to eat, instead of providing instant gratification, chances are everything else will fall in place. More energy, a lean body, and no doctors' office visits, conditions, sickness, or meds. So, when you look at it, if you eat right most of your goals will be accomplished. Pretty cool, eh?


Carbohydrate Reduction and Elimination

The first key to achieving any of these goals is dumping the carbs. Vegetables, fruits, and nuts are the only acceptable form of carbohydrates folks. Bread, pasta corn, oats, sugar, and starches are to be avoided like the plague. When you eat too many of these rapidly digestible carbs, insulin goes up, inflammation rises, and bad things happen. Metabolic Syndrome happens(see chart below)

The problem is that typical diet contains well over 500 grams of Carbs in a day, most of them coming from sugar and grains. Personally, I keep mine in the 50-100gm range and that is primarily leafy greens and a little fruit in a shake.



Filling the Fridge and Constructing the Meals

...the BIG 6

Second disclaimer: I don't count calories nor should you. They don't matter. Food selection and portion size matter. A teaspoon of sugar and two cashews both have 16 calories but profoundly different effects on the body!  If you choose the right foods in the right proportions, hunger will get cured and you will be satisfied.


Our Fridge and Pantry are Pretty Much Composed  

of 6 Foods:

1: Meats (mostly wild, organic, pastured, grass fed)

2: Eggs (pastured, organic, cage-free)

3: Nuts & Seeds (almond, macadamia, cashew, walnut)

4: Leaves (dark green leafy vegetables like super greens for salads and shakes)

5: Fruit (small dense berries like blueberries, avocados, olives, coconut products)

6: Healthy Oils (coconut, olive, avocado)

*7: Spices: (not technically a food, but salt, basil, pepper, hot sauces, and mixed grinders from Trader Joe's with a bunch thrown in that you grind up)


These 6 foods Yield Unlimited Meals Like:

- A Morning Shake (coconut milk, Structure lean fuel, cup blueberries, mixed greens, avocado)

- Chicken Sausages (I broil or grill 6-12 at a time to have around as a snack, or to slice and put on a salad)

- Omelet or Quiche (eggs and meat, what could be better?!)

- Grilled Fish and Broiled vegetables (I love to broil a bunch of root vegetables with olive oil and spices)

- Trail Mix (make your own)

- Scrambled Eggs in Coconut Oil with a side of Bacon (good fat, good protein)

- Burrito Bowl (grilled chicken, a little lettuce, guacamole, salsa, no beans or cheese. Chipotle is open!)



Preparing Your Own Meals 

The Urban Caveman likes to cook, cook fast, make it easy, use minimal ingredients, and keep it healthy. You hear it every day: 'I don't cook', 'I hate to cook', 'It's tough to cook for one person.' Phooey! Getting food together does not have to be a daunting task, can be as quick as you want, and gets easier with practice, PLUS preparing your own meals is really important for the following reasons:


- It's the key element to obtaining responsible eating habits

- You have control of what goes into a meal

- Proper food {fuel} is essential to a healthy body

- You learn portion control

- Restaurants use inferior ingredients masked with spice and sauce

- You save a ton of money

- Leftovers are like a meal pass

- Less time to eat and do more important things

- Good for the mind

- Teaches you what to look for when you do eat out


Knee Damage
The knee is probably subjected to more pain and surgery than any other joint in the human body. Some 800,000 knee replacements and arthroscopic surgeries are performed in the USA each year. Some are acute or traumatic injuries, but most are wear-and-tear or overuse-type injuries due to poor exercise selection, carrying excess bodyweight, and pro-inflammatory food selection.

Three things have happened recently  
prompting me to write this article.
One, I saw a guy working out at my local fitness center with his trainer obviously doing 'leg day.' This consisted of squats into lunges, followed by leg press with some knee extensions, and some smith machine squats and leg curls for dessert. Whether you are familiar with these exercises or not, you probably know that all of them involve the knee joint. It wouldn't be so alarming if the resistance wasn't so excessive, other exercises were mixed in, and his form was even in the ballpark. This was a 'No Pain-No Gain' type of session.

Two, I saw an extremely overweight woman outside jogging, obviously in pain with every step she took.

Three, I watched at a traffic light, a group of three men running. Two of them were wearing knee braces. Obviously it was a distance and training day as they had multiple viles of colored water lashed to their fanny packs.
Add Some Structure to Your Mornings

Structure lean fuel protein powder is
the perfect addition to your morning shake.

Curb Hunger ~ Eliminate Cravings ~ Lose Weight

Nutrition Facts

Top 5 Health Lies


1. Eat Whole Grains

2. Got Milk

3. Low Fat

4. Eat Beef

5. Heart Healthy


Read About All of Them in Depth HERE 


See you next month
...thanks for reading
...spread the word 
...forward to friends happy & stay healthy
 -Bill The Urban Caveman