Nutrition Diet Guide & Rules to Eat By

As promised….

STUDIO PHYSIQUES

RULES TO EAT BY { by my trainer & mentor James Urianza }

                                                                                              Image

                                  For more info go to:  https://www.facebook.com/studiophysiques

8 Glasses of water a day — 15 minutes before a meal or 1 1/2 hours after a meal.

Braggs Apple-cider Vinegar — 10 minutes before a meal — 1 Tablespoon of vinegar in 8 oz. of water — Take with a digestive enzyme (example: Alphazyme by Garden of life.)

Stop eating 3 hours before bed time.

Simple Sugars (Ready Prepared Carbohydrates/foods, including medium to high Glycemic Fruits. i.e. breads cereals etc.) are to be eaten before 12 p.m..

Starchy Complex Carbs are to be eaten before 5 p.m.. (The more you replace Simple Carbs with Complex Starchy Carbs the better. example: butternut squash, potatoes etc.)

Fibrous Vegetable Carbs can be eaten anytime AND are the only type of carb to be eaten in the last meal of the day.

Have a good Protein source at each meal.

Image

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

EATING LISTS

PROTEINS

All Fish and Shellfish

All Fowl

All Lean Cuts of Red Meat

Egg Whites

Cottage Cheese

Greek Yogurt

Protein Powder (in water)

Protein Bars (sparingly)

Image  Image

CARBOHYDRATES

FRUITS (Low Glycemic Index)

Granny Smith Apples                      Green Apples                  Green Pears

Strawberries                                    Blackberries                    Blueberries

Cranberries                                     Boysenberries                  Kiwi Fruit

 

STARCHY COMPLEX CARBS

Barley                                             Brown Rice                       Buck Wheat

Crack Wheat                                  Butter Beans                     Chard

Chick Peas                                    Garbanzo Beans                Corn

Kasha                                            Kidney Beans                    Legumes

Lentils                                            Lima Beans                       Millet

Old-Fashion Rolled Oats               Peas                                  Pinto Beans

Potatoes                                       Rice Cakes                         Sweet Potatoes

White Beans                                 All Squash                           Yams

Whole Grain                                 Carrots                                Turnips

Egg Plant                                      Mushrooms                         Parsnips

Bamboo Shoots                            Leeks                                    Okra

 

Image

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

LEAN FIBROUS VEGETABLES

Alfalfa Sprouts                            Artichokes                               Asparagus

Kale                                            Broccoli                                   Brussel Sprouts

Broccoflower                             Cabbage                                  Cauliflower

Collard Greens                          Green Leafy Veggies                Green Beans

Onions                                       Parsley                                     Rutabaga

Salad Veggies                            Scallions                                   Spinach

Turnip greens                             Water Crest                              Celery Fats

Image

ESSENTIAL FATTY ACIDS

Macadamia Oil

Coconut Oil

Olive Oil

Butter

 

MONO UNSATURATED FATS

Nuts

Avocado

 

Image  Paleo lasagna Image  Paleo wrap

All Photos Via Pinterest ❤ 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s