Disclaimer: Not Medical Advice. Opinions are my own.
I place a great deal of emphasis on what we put in our mouths.
Data and personal experience show that our mental and physical health hinges on the fuel we supply to our bodies.
If you haven't had a chance to watch my video on the importance of diet, click here.
In today's member-only newsletter, I will dive into my weekly grocery list and, more importantly, why my family chooses certain foods.
I strongly recommend that you try some form of an elimination diet where you eliminate potential triggers.
There are many elimination diets, but this is the exact protocol my entire family has been through: Clean Program Manual by Dr. Alejandro Junger.
Weekly Grocery Rotation
Keep your nutritional plan simple.
Our bodies are designed to run on protein, fats, and carbohydrates in appropriate ratios to reach our goals.
In the end, weight control is calories in/calories out. You must be in a caloric deficit to lose weight. Finding the proper ratio of macronutrients (protein, fats, carbohydrates) takes time. Micronutrients (adequate vitamins and minerals) are next in importance.
Choose foods that are dense in nutritional value while managing your total calorie intake and macros.
You can find five meals that work best for you and then cycle them.
Let's start with Protein.
Protein is the foundation of my meals.
I aim to get 1 gram of protein per pound of body weight. Protein is the building block for recovery and muscle growth.
Typically, we build the meal around the protein with fruits, vegetables, starches, and grains.
Protein List:
Eggs, Chicken, Steak, Ground Bison, Ground Turkey, Salmon, Tuna, Venison, Cashews, Almonds, Walnuts, Lentils, and Legumes.
Fruit List:
Blueberries, Peaches, Mangos, Blackberries, Raspberries, Strawberries, Pineapple, Apples, and Oranges
Vegetable List:
Avocados, Spinach, Kale, Broccoli, Carrots, Sweet Potatoes, Bell Peppers, Zucchini, and Salad
Grain List:
Brown Rice, White Rice, and Quinoa
A diet combining fruits and vegetables provides essential vitamins, minerals, and antioxidants, making it excellent for promoting overall health. Incorporating various choices into your diet gives you a broad spectrum of nutrients.
Further Considerations
- Eating these or similar meals 100% of the time would be unreasonable. I strive to eat a combination of these foods 80-90% of the time, leaving a window of 10-20% for pure enjoyment.
- We try to stick to olive oil, avocado oil, ghee butter, or beef tallow. Other oils, such as sunflower oil, canola oil, margarine, and processed oils, have been shown to spark an inflammatory reaction in many individuals.
- Be conscious of your liquid calories. Drinks can be a silent culprit of unnecessary calories and processed ingredients. Water intake is my main driver, and my pleasure drinks are Kombucha, Yerba mate, and occasionally sweet tea.
- Never let dietary restrictions hinder your social life. Going out for dinners and events can be challenging when you are eating consciously. Typically, there is a salad option that you can add protein to. Ask for sauces on the side. Don't be afraid to ask for modifications that better suit your needs.
Mental Note
Food is medicine.
The fuel you consume today is the foundation of your cells, muscles, neurotransmitters, and hormones for your future self.
High-quality, nutrient-dense food leads to a high-quality body and mind, improving health and lifespan.
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All the best,
Jeremy London, MD
