80/10/10
When it comes to a healthy lifestyle, I live by the 80/10/10 rule. This means that what I look like is 80% diet, 10% fitness and 10% genetics. For those of you on the Simon side of my family, you know that our genetics aren’t the best…hips, thighs, male-patterned baldness, etc. Therefore, I only hope to look about 90% of my best (maybe 93%). Since diet accounts for most of what a person looks like and is usually what I’m asked about the most, let’s start there!!!
What I eat…
My diet consists of the following:
Macronutrients
Protein
Fats
Carbohydrates
Micronutrients
The beneficial vitamins, minerals, etc. that I get from eating all things above
The supplemental vitamins, minerals, etc. that I take every day – most days
Protein – lean meats (pork, beef, chicken), wild caught seafood, protein powders (usually in the form of drinks/shakes but can be added to anything), eggs, nuts, beans, other animal by-products (cheese, milk, Greek yogurt)
Fats – HEALTHY FATS!!! Olive oil, coconut oil, palm oil, macadamia nut oil, natural nuts and natural nut butters (peanut butter, almond butter, cashew butter), avocados
Carbohydrates – fruits and vegetables.
Let’s start here! Every one of my meals is consistently composed of protein, fats and carbs. I know that some of you are looking for the grains – the breads, oats and pastas. Well, I don’t eat grains – or at least I try REALLY hard not to eat them. When I “indulge”, I do indulge with grains – usually in the form of pizza, cookies, cake, and chips. You may wonder why I don’t indulge in “healthy” grains such as steel cut oatmeal, whole wheat products, Cheerios. Well, since I only eat grains very sparingly, I’m going to EAT them. There is no reason to EVER eat grains!!! I will come back to this later. BUT, if you do eat grains consistently, then eat the best grains such as steel cut oatmeal, whole grain products, quinoa, and brown rice.
Back to my plate. So, I cook a lot and I think that it’s good food. I will say that as my diet has changed, so has my taste buds. So what’s good to me may not be good to you. Restaurant or processed food is often too salty or too sweet for me. So, if you don’t cook now, you may want to start.
That’s it for now. For those of you who are interested, I am including one of my recent food journals, cheats included.
Tuesday, November 15, 2011 | |
Time | Food |
7:30 | Coffee |
Chocolate, Banana, PB2 Protein Drink | |
9:30 | Acorn Squash Porridge |
HB Egg | |
12:30 | Minestrone |
Chicken Cobb Salad | |
3:30 | Apple |
5:00 | Almonds & Cashews |
6:30 | Vegetable and Chicken Curry |
Fitness | AM - WOD |
Wednesday November 16, 2011 | |
Time | Food |
8:30 | Coffee |
Chocolate, Banana, PB2 Protein Drink | |
9:00 | 2 HB Eggs |
12:45 | Chicken Salad |
5:00 | Almonds |
6:30 | Vegetable and Chicken Curry |
Fitness | AM - WOD |
Thursday, November 17, 2011 | |
Time | Food |
8:15 | 2 Coffees with ½ and ½ and Splenda |
Acorn Squash Porridge | |
HB Egg | |
10:45 | Vegetable and Chicken Curry |
2:45 | Chicken Salad |
Almonds | |
4:15 | Apple |
7:30 | Veggie & Turkey Omelet |
9:30 | Vanilla Protein Drink w/PB2 & Banana |
Fitness | AM - WOD |
Friday, November 18, 2011 | |
Time | Food |
8:30 | 2 Coffees with ½ and ½ and Splenda |
Vanilla Protein Drink w/PB2 & Banana | |
10:45 | Acorn Squash Porridge |
12:30 | Ham, Turkey |
Green Beans | |
Carrots w/Hummus | |
3:30 | Nut Clusters |
10:00 | Beef, Chicken |
Broccoli | |
Bread | |
Fitness | AM - WOD |
Saturday, November 19, 2011 | |
Time | Food |
7:15 | Coffee |
Acorn Squash Porridge | |
2:00 | Vanilla Protein Drink w/PB2 & Banana |
Chip-Ins | |
Almonds | |
8:30 | Salmon |
Salad | |
Fitness | Spinning |
Sunday, November 20, 2011 | |
Time | Food |
10:30 | Coffee |
Acorn Squash Porridge | |
2 HB Eggs | |
1:30 | Almonds |
3:30 | Meatloaf |
6:30 | Salmon |
Salad | |
9:00 | Apple w/ AB |
Fitness | Rest Day |
Monday, November 21, 2011 | |
Time | Food |
7:30 | Coffee |
Vanilla Protein Drink w/PB2 & Banana | |
11:30 | Acorn Squash Porridge |
11:30 | Meat Loaf |
Mushroom Cauliflower Rice | |
Carrots | |
3:00 | Almonds & Dried Pears |
Hummus & Cucumbers | |
7:30 | Salad w/ Tuna |
Fitness | AM - WOD |
