Lets be honest. Beyond the goal of obtaining the most optimal health we also strive to have our bodies look as good as they feel. There are diet plans that claim to do everything and anything, even going as far as making you a Superhero! Where most people fail and lose hope is wading through all the fluff in search of exactly what is right for them, their activity level and body type. Science has shown we are all have unique nutritional needs but some things tie us humans all together, and that is what I will explore for you today. We are going to push diet plans aside and really look at 4 foods that you need to be eating for weight loss and optimal health.
Weight loss is a catch phrase that permeates all levels of health and fitness. Like programming in training, everyone has the 'secret sauce' that makes their way the RIGHT way. Well I am here to tell you that weight loss has 3 key pillars; caloric restriction, nutrient dense food intake, and exercise. Thats it. If you want weight loss, then plan your life around those simple rules. Cut down on the calories, exercise more and only intake foods that will support metabolism and leave no room for excess. Now let me share 4 of the proven foods that will support you on the journey.
1. Bone Broth.
I have written extensively about bone broth and its benefits for health. I believe that Bone Broth falls on my top 3 list of foods which you could absolutely live on if all else is scarce. Some high level benefits include;
-Gut Health and Repair
-Detoxification of Digestive System
- Reducing Inflammation
-HIGH levels of Amino Acids
Science has broken down broth again and again in studies. From Hospital recovery to Dementia Prevention, Bone Broth Consistently out performs all manner of foods in clinical trails and whole body health . For weight loss we look to Bone Broth to provide assistance in the 2 pillars of caloric restriction and nutrient dense food consumption.
Many fasting diets and ketogenic diets that have shown great benefits for athletic, recovery and weight loss use bone broth as a staple. Bone Broth contains a high level of Collagen that protects and supports tissue in the body at the same time as filling you up in between meals. Use bone broth as a supplement or a meal replacement for quick weight loss results.
Olives are one of the best "Healthy Fats" you can consume. Weight loss diets like the Mediterranean diet use Olives as a staple food and more recently science has shown that the fat in Olives is linked to a decreased instance of Neurological Degenerative Diseases like Alzheimers and Dementia.
The Real Gem of eating olives for Weight loss lies in the amount of Oleic Acid of both green and Black olives and its health benefits. Oleic acid is an Omega- 9 Monounsaturated Fat. That my friends is the key to helping you shed weight and fortify the health of all the neurons in your body... let me explain.
Oleic acid in Olives does a real cool thing to your glucose levels, basically flatlining your desire to get hungry more often. When your resting glucose (sugar) levels are nice and happy, you will crave less and in turn eat less. Going back to Caloric Restriction and weight loss, they are essential partners. So for a great snack on the go, try some olives or incorporate them into each meal on salads, in sauces, in a food processor or just straight out of the jar!.
3. Nuts and Seeds.
Im not going to recite the Paleo constitution to you because by now you have probably been told time and again that nuts and seeds are vital healthy fats that are important for health. I want to hit on two of the important aspects that Nuts and Seeds can help with regarding Weight loss ;
-Fiber for Caloric Restriction
-Vitamin E for Nutrients
A simple way to feel full faster and lose more weight is to eat foods that are high in Fiber. Fiber is broken down into insoluble and soluble forms and nuts and seeds are classic insoluble fiber, meaning that your body cannot break them down completely.
Your Gut needs to be a well oiled machine if you want weight loss to occur. Eating fiber acts as a avalanche rolling through the system, pushing things down the digestive tract while allowing your GUT to absorb the essential nutrients. Nuts and Seeds have been scientifically proven to repair and support the GUT lining at the same time as Clear the digestive system of useless waste.
Vitamin E is a powerful antioxidant. As athletes we needs anti-oxidants to help our cells function and repair themselves between training sessions and perform when it is time. Vitamin E boosts metabolism and immune health so at the same time you are losing weight the box is getting checked for eating NUTRIENT DENSE FOODS.
4. Vegetable Soup.
Weight loss systems that work well include caloric restriction, and more precisely I have found that Intermittent fasting is one way to strategically plan out that loss of calories. During the fasting process I encourage less animal protein and more healthy fats. One problem that I run into with athletes is that they get hungry sooner.
Like using Bone Broth, you can get a lot of nutrient benefits and get a full stomach without overdoing it on the calories. Vegetable Soups can be as versatile as you want them to be, using a host of protein packed veggies like Beans and lentils along with healthy carbs like kale, sweet potatoes, zucchini and of course Tomatoes.
Tomato soup is very high in Vitamin C. Vitamin C Is an essential nutrient for Immune health, Red Blood Cell production and recovery. The most famous Tomato soup that defines a culture is Gazpacho. Gazpacho is a Spanish soup (served cold usually) that combines tomato, peppers, cucumbers, onions, garlic, oil, and seasonings.
Science has shown that by incorporating Vegetable Soup in your diet 2X per week for 3 months you can decrease inflammation, lose weight and decrease cortisol levels in the body which are tied to overall stress and metabolic drain. Feeling full, and lowering your anxiety about weight loss seems like a win/win yeah?
Moving through diets is a fruitless venture that does little to really create long lasting results. By integrating small dietary changes like incorporating the foods Ive listed above is easy, sustainable and WILL produce the results over the long term.
A key point to remember is that with weight loss should also come optimal health. It does no good to lose weight but be useless as a human being. Always design your lifestyle around athletics and exercise. Food is a support tool and should be though of as fuel for your life. Try these scientifically proven recommendations and look as good as you feel.
I love you all and here to support you along this journey to optimal health,
Programming Notes 1/22-1/26
High Knee Pull
Fig 4 Stretch
Elbow TO instep Stretch
Divebomber Push Up
Seated Arm Swing
Max Effort Chin Up
1 Mile Run
2 K Row
1 Mile Run
20m Bear Crawl
20m Crab Walk
10 Barbell Good Morning
10 Barbell Single Leg RDL (each Leg)
*building , these should be touch and go. Stop once form begins to fail
“Karen Bites Hard”
150 Wall Ball Shots
EMOM 5 Bodyweight Deadlifts
*every minute On the minute, stop and do 5 deadlifts, then begin WB again
:40 Squat Therapy
:40Burpee Pull Ups
:40 Side Step Reverse Lunges (ice skaters)
Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation
>85% of 1 Rm
Squat Clean 115/75
Chest To bar Pull Ups
Kettle Bell Warm up:
W/ Light KB (no more than 15#)
Head Circles 'L'
Head Circles 'R'
Up right Rows
Squat Up and overs (outside right foot, up and over to outside left foot)
Single Leg Deadlift
Jump Rope Prep:
-High Jump Singles
_Cadence Drill (3/1, 2/1, 1/1 Single/Double Unders)
- Double Unders
*work through reps, rest remaining time
*scale reps up or down on toes to bar and double under depending on ability
20 Toes To bar
75 Double Unders
15 Kettlebell Swing
20 Toes TO bar
100 Double Unders
21 Kettlebell Swing
25 Toes To bar
100 Double Unders
27 Kettlebell Swing
25 Toes To bar
75 Double Unders
33 Kettlebell Swings
*goal is to complete all work within time domain , scale up or down Double Under or Toes To bar Reps per your ability
1 K Row
10 D Ball Squats
10 Dumbbell Front Rack Side Lunges
10 Jumping Lunges
10 5m Lateral Line Touches
:40 Work / :20 Rest
- Suicide Runs (set cones at 10m , 20m and 30m )
-Sandbag Ground to Shoulder (may also use D Ball)
-Dumbbell Push Press 50/35
1:00 Hollow Hold
1:00 Side Plank L
1:00 Side Plank R
50 GHD Hip Extensions