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Diet, along with physical activity, is a critical component of a healthy, disease-free life. While there are a number of quality lifestyle diets, varying across cultures and continents, the common thread essential to all healthy diets is one that consists mainly of WHOLE FOODS.
By whole foods, we mean foods that are natural, raw products of nature, such as animals, seafood, fruits, vegetables, nuts & seeds and their derivative oils & butters. Following a Whole Foods diet automatically controls your insulin levels, which in turn regulates your weight and improves your overall health.
The Benefits of a Whole Foods Diet (free of cheap processed foods & starchy grains):
- They are loaded with vitamins & minerals that increase and improve our brain function, and nourish our bones, muscles, and internal organs
- We are able to effortlessly maintain a healthy weight
- We decrease (and nearly eliminate) our risk of most diseases (heart disease, cancer, type II diabetes)
- Improves our moods & decreases depression
- Increases and sustains our energy and strength levels
- Decreases fatigue and energy "crashes"
- Improves sleeping patterns
- Slows the aging process
- Increases life expectancy and overall quality of life
Unfortunately, the standard American diet (SAD) does not sufficiently support this whole foods model, so it is up to us to take personal responsibility for our health.
The STANDARD AMERICAN DIET (SAD) is made up of all the things that increase our risk for illness, disease, and weight gain:
• High in processed foods
• High in sugar
• High in unhealthy fats: saturated, hydrogenated
• Low in plant-based foods, healthy fats, and lean protein
Learn About Insulin and How it is Responsible for Weight Gain, and ultimately mainy diseases
"About Insulin"
"Insulin & Menopause"
Along with following a whole foods diet, there are other, more specific diets that we recognize and support. We encourage you to research the following diet guidelines and make your own judgments based on what suits your needs and lifestyle.
• Wheat & Gluten-Free diet
• Paleo diet (based on the Hunter-Gatherer diet of our ancestors)
• Mediterranean diet (lots of fish, vegetables, and healthy fat)
• Dairy-free diet
At the very least, simply converting to a mostly Whole Foods diet will drastically improve your overall health and longevity.
Do you want to lose belly weight? Increase your energy? Have sustained energy throughout the day? Feel better overall? Well you can begin by taking our very simple 10 DAY CHALLENGE!
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RBB’s Nutrition Suggestions
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WHOLE FOODS
Mostly vegetables, lean meats & seafood, nuts & seeds, avocado, olives, olive oil, some fruit, little starch,
NO Sugar/sweeteners!
Wild, Local, Organic, Free-range & Grass fed
Avoid "lite", low-fat" or "fat-free
Don’t eat from the
freezer unless you froze it yourself
COOK. SIT DOWN. EAT SLOW
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Links for PT Clients & those following the 10 Day Challenge:
After reading the information on the this page, please follow these links for detailed nutrition guidance. Save them to your pc and print them for easy reference.
1. Basic Rules
2. Food Categories
3. Meal Samples (Jessica’s list)
Begin the 10 Day Challenge
Transitioning from the 10 Day Challenge
How often should I eat? And how does eating relate to fitness?
• Avoid processed and refined foods (Flour, Cookies, Cakes, Chips, SOFT DRINKS, etc.)
• Limit or ELIMINATE refined sugar intake
• Eat Local, organic, chemical and pesticide-free food whenever possible.
• Look for meat and animal products that are wild, free-range, antibiotic-free, hormone-free, and grass fed
• Incorporate high-fiber foods in your diet (green vegetables, fruit, nuts & seeds)
• Strictly Limit or Avoid all grains (bread, pasta, rice, oats)
• Eat within 30-45 minutes of waking up & always include Protein at breakfast
• Plan your meals ahead of time
• Always sit down to eat
• Cook more, eat out less • Limit alcohol intake (particularly binge drinking) - one or two drinks per day, consumed with food is recommended
THE BOTTOM LINE is, if you want to improve your overall health and longevity, Eat Real Whole Food!
Suggested Readings: These are a few of my favorite books on nutrition & diet.
"The Primal Blueprint", Mark Sisson - based on the hunter-gather diet, teaches us how to reprogram our genes, easy to read
"Food Rules", Michael Pollan - quick easy read (manual) that sums up the basics of common sense food choices
"Enter the Zone", Barry Sears - a method of diet which focuses on insulin control and how and when to eat, not what to eat. Great resource to have
Sign up for our Nutrition Program
(Disclaimer) Rehoboth Beach Bodywork, LLC, does not employ certified, registered, or licensed nutritionists. Any information regarding nutrition is solely the opinion of Rehoboth Beach Bodywork, LLC, and is not intended to replace the advice of a certified or registered nutritionist or dietician. If you have specific health problems that may be contributing to your weight management (diabetes, thyroid problems, etc.), please consult your physician or a registered dietician.
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