A year ago today, I posted an article describing my decision to raise the priority of a healthy lifestyle.

Last year was very busy for me professionally. I decided very early that in order to become healthier, I needed to design my workout schedule and nutritional plan with efficiency in mind. The fundamental areas of physical health are nutrition and exercise. The purpose of this post is simply to share my thoughts on what I’ve learned over the past year with respect to nutrition.

Nutrition

You are what you eat. It’s that simple. The cornerstone of becoming healthier is consuming nutrients that aid in a strong immune system, muscle recovery, vital organ functioning, and a reduction of gynoid and android (visceral) fat. The production of visceral fat is your body’s survival strategy as a result of the internal organs insulating themselves from toxins by encapsulating the toxins in fat.

I’ll first provide a bit of basic background information on foods that I’ve decided to incorporate into my daily routine and end with two of my favorite health smoothie recipes.

Orange Juice:

Usually, orange juice and almond milk are the base liquids of my smoothie. Orange juice increases HDL significantly. I use Simply Orange, which you can purchase from most any grocer.

Greek Yogurt:

I add yogurt to my smoothies for protein, flavor, and the probiotics. I used to use regular yogurt but switched to Greek yogurt because the amount of protein in Greek yogurt is much higher.

Almond Milk:

Almond milk is especially beneficial to our health. For starters, it’s filled with vitamin D, which is known to improve cell function and immunity, and this has also been proven that it can help decrease the risk of Alzheimer’s.

Sources: The Science of Eating: Benefits of Almond Milk URL

Flaxseed Oil:

Flaxseed oil contains alpha-linolenic acid (ALA), which is converted by the body into EPA and DHA, the same omega-3 fatty acids found in fish oil. I do also take a fish oil pill once daily before bed but I like getting the additional fatty acids in the smoothie. I use Spectrum Organic Flaxseed Oil from Whole Foods.

Protein Powder:

The types of protein used in protein powders can be divided into two categories: animal source proteins and vegetable source proteins. Animal source proteins include milk protein derivatives like whey and casein, goat’s milk and egg white protein. Vegetable source proteins include soy, rice, pea and hemp proteins. Nutritionally animal proteins are superior to vegetable proteins. Of the animal protein types, the most popular is whey protein. Of the vegetable protein types, soy is the most popular. Most people using vegetable protein powders do so as part of a vegetarian or vegan lifestyle, although many people use soy protein primarily for its heart-health and/or hormone-balancing benefits.

Whey protein is derived from milk. The protein portion of whole milk consists of 20% whey protein and 80% casein protein. Whey is by far the most popular type of protein used in protein powders. For most people, it’s the best all-around choice in terms of taste (it’s one of the best-tasting), quality (it’s the highest) and cost (it’s the most economical). Another unique benefit of whey protein, and one that is often overlooked, is that it enhances the immune system in several ways.

Whey protein comes in two varieties; whey concentrate and whey isolate. The advantages of each are:

• Whey Concentrate. Whey concentrate is more economical per gram of protein. It has a low lactose level that is well tolerated by most lactose-sensitive people. It has trivial amounts of fat and carbs relative to your overall nutrient intake.
• Whey Isolate. Whey isolate is virtually fat-free for those wishing to eliminate as much fat from their diet as possible. It is typically lactose free for those few individuals who are very sensitive to the low-lactose levels found in whey concentrate. Whey isolate tends to taste slightly better than whey concentrate, yet its consistency is a little thinner, without the fat.

My choice in protein is Jay Robb whey protein, which is a non-GMO whey protein isolate powder that delivers 25 grams of first class protein, 0-fat, 0-cholesterol, 0-sugars, and only 1 gram of carbohydrate per 30 gram serving.

Green Tea:

Green tea has special antioxidants called catechins which appear to have many health benefits. Rather than sip endless cups of green tea throughout the day, I add a single teaspoon of green tea powder called matcha. I use organic ceremonial matcha from DoMatcha.

Kale:

Kale’s health benefits are incredible.

Raw Honey:

Raw honey is honey that has not been heated, pasteurized or processed in any manner. The differences between raw and pasteurized honey are substantial. Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, and strengthens the immune system.

Cacao Nibs:

Cacao nibs are cacao beans that have been roasted, separated from their husks, and broken into smaller pieces. Think of cacao nibs as having the benefits of chocolate but without all the sugar and fat and other non-beneficial disadvantages of chocolate.

Sources:

• Live Super Foods. URI.
• Natural News URI.
• Huffington Post. URI.

Vietnamese Cinnamon:

The health benefits are quite impressive. The most health beneficial harvest is organic Vietnamese “Saigon” Cassia Cinnamon, which I order from The Spice House.

Coconut Oil:

Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. More excellent information can be found here.

I prefer Nature’s Way Organic Coconut Oil.

Sunflower Lecithin:

Sunflower lecithin is a type of phospholipid abundant in sunflower seeds that supports healthy brain function and nervous system.

Source: Real Raw Food URI

A Few Healthy Smoothies…

After a bit of refinement of smoothie recipes over the past year, I’ve settled on two of my favorite ones that I have for breakfast and post-workout recovery.

Breakfast Smoothie:

• 250 ml organic, unsweetended almond milk
• 1 Tbsp Flaxseed oil
• 1 Tbsp raw organic honey
• 1/2 cup organic, non-fat greek yogurt
• 1 scoop Jay Robb whey protein
• 1 tsp organic DoMacha
• 1 to 2 cups of mixed berries. Strawberries, blackberries, blueberries, etc.
• 3 cups fresh organic Kale
• 1 cup fresh organic Spinach
• Approximately 10 to 16 ice cubes

Add the ingredients in the order listed and blend well. This recipe makes approximately 32 oz. of smoothie.

Post-Workout Smoothie:

• 250 ml organic, unsweetended almond milk
• 1 Tbsp Flaxseed oil
• 1 Tbsp raw organic honey
• 1/2 cup organic, non-fat greek yogurt
• 1 scoop Jay Robb whey protein
• 1/2 cup Cacao nibs, organic.
• 1 tsp Vietnamese “Saigon” Cassia Cinnamon, organic.
• 1 frozen Banana, organic
• 1 Tbsp Coconut oil, organic.
• 1 Tbsp fresh ground almond butter, organic
• Approximately 10 to 12 ice cubes

Add the ingredients in the order listed and blend well. This recipe makes approximately 24 oz. of smoothie.

Paleolithic

On a related note, I began to focus on a Paleolithic nutritional plan, which is a nutritional plan based on the presumed diet of Paleolithic humans. It is based on the premise that human genetics have scarcely changed since the dawn of agriculture, which marked the end of the Paleolithic era, around 15,000 years ago, and that modern humans are adapted to the Paleolithic diet.

The Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils.

Though my next post is focused on exercise, I’ll certainly touch on my experiences with a Paleolithic nutritional plan and how I think it’s worked with my my overall CrossFit routine and corresponding recovery cycle at The Foundry.