Page 27 - Guidebook

NUTRITION

GUIDELINES

o Eat every 2-3 hours (small complete meals)
o Make sure to add in a serving of ground flaxseed/oil daily to improve the omega ratio of your diet: flaxseed is high
in omega-3, anti-viral, anti-bacterial and anti- cancer properties!
o Drink at least 3L of water daily. Add fresh lemon with mint chlorophyll to help the body eliminate any toxins and
also help keep your body alkaline!
If you’re used to eating only 1-2 meals a day, slowly increase your meals each week until you comfortably reach 6
meals a day. This will help build your metabolism and fuel your body with the nutrients it needs! You will see
incredible increases in your athletic performance with the correct nutrition!
o Keep in mind that you can always switch up the meal plan to suit your food preferences with the food chart
provided. For example, if you do not like avocados, you can switch the fat source with coconut oil. For flour
substitutes: use almond and coconut flour outside the metabolic window
o A few recipes in this book will call for the use of coconut wraps…suggested brand to buy: "The Pure Wraps" or
"Julian Bakery Paleo Wraps." These are a perfect alternative to whole wheat wraps: as they are gluten-free,
contain only 60 calories per wrap and are rich in fiber! 16
o Sweetener options: Lakanto Monk fruit sweetener (comes in golden and regular): this is a non-gmo natural
sweetener. Or you may use stevia liquid drops and pure stevia (without fillers). Recommended brand: SweetLeaf
Here are a couple of recommended spice brands: Mrs.Dash, A.Vogel herb blends & Maison Orphee with aromatic
herbs.
o Limit any added sugars in the diet. Other given names for sugar that you should look out for when purchasing
foods are, to name a few: cane sugar, cane juice crystals, corn syrup, beet sugar, fruit juice concentrate, malt syrup,
rice syrup, glucose, fructose, dextrose, galactose, maltodextrin, maltose, ethyl maltol, brown rice syrup, molasses