Nutrition Tips

Good nutrition will help your body perform better and recover faster after each workout. It is a key component to realizing your weight and fitness goals, what you eat contains the building blocks that become your tissues and organs and the quality of your diet has a direct impact on your body’s ability to burn fat, build muscle and be beautiful.

Listed below are the foods I recommend you exclude and the foods I recommend you include in your diet as well as meal planning tips for the next 6 weeks. Follow the plan and you will turn your body into a fat burning machine! (disregard any items that may aggravate your food allergies. This list is that help you select your protein):

Coach Wade’s 6 Diet Commandments:

1. No dessert, sweets, or snacks

2. No sugary drinks

3. No refined simple carbohydrates (white bread, white pasta, white rice… if it's white, it ain't right!)

4. No artificial sugar substitute / sweeteners

5. No sugary condiments (ketchup, bbq sauce, salad dressing)

6. No alcoholic beverages…NONE

Most importantly, know that if it occurs in nature it is ok (i.e. fruits, veggies, sweet potatoes, brown rice, whole wheat anything)!!

Water

Get chuggin’ Beauty!

For the next 6 weeks drink a gallon of water each day for the following reasons:

1. To keep your skin clear by pushing toxics out of the body

2. To promotes weight loss by boosting your metabolism

3. To boost your energy by restoring vital nutrients within your muscles

4. To relieve constipation by improving your digestive health

5. To relieve headaches by hydrating your body

Proteins:

1. Chicken breast (skinless, boneless)

2. Eggs whites (hard boil a bunch for the week, saves you time and assures you have good protein available when you need it)

3. Fish (i.e. clams, crab, lobster, salmon, shrimp tilapia, tuna (can and packaged, ok)

4. Ground beef (85% lean or higher)

5. Ground turkey (90% lean or higher)

6. Low fat cottage cheese

7. Nonfat or low‐fat Greek yogurt

8. Protein powder (whey protein or whey protein isolate)

9. Steak and bison (lean red meat, flank)

Fibrous Carbohydrates:

1. Asparagus

2. Bell Peppers (red, yellow and orange)

3. Broccoli

4. Carrots

5. Cucumber

6. Green beans

7. Kale

8. Mushrooms

9. Spinach

10. Sugar snap peas

11. Tomatoes

12. Zucchini

Starchy Carbohydrates:

1. Brown Rice

2. Quinoa

3. Steel cut oats

4. Sweet Potatoes

5. Whole Wheat Pasta

Healthy Fats:

1. Almonds

2. Avocado

3. Coconut oil

4. Extra virgin olive oil