Sleep, Eat, Quality of Life, and Fitness

Sleep:

At a minimum this should consist of 7-10 hours of quality sleep in a COMPLETELY dark room. The more the better, especially in the months of late fall to early spring.

The Definitive Guide to Sleep

17 Ways to Improve Your Sleep

Say NO to nightlights

Eat:

A solid nutritional foundation consists of a high consumption of protein and quality fats with the majority of your carbohydrates coming from vegetables.

Eat protein at every meal – eat a variety of wild caught, grass-fed, free range, organic, and as fresh as possible

Eat your FAT! – nuts, seeds, olive and coconut oil, olives, grass-fed butter, organic cream, and avocados

Vegetables should make up the majority of your carbohydrates

  • Try to consume veggies that are fresh and in season. Organic choices are wise, especially for children, due to the decreased risk for pesticide exposure.
  • Fruits and starchy veggies should be kept to a minimum. If you are trying to lose weight leave these out of your diet completely. There is no nutrient in fruit that can’t be found in a colorful vegetable.
  • Avoid foods that are produced from grains, pastas, corns, or any other related products.
  • Avoid foods that contain fake sweeteners or are labeled “low or no fat”
  • Drink plenty of water
  • Drink 1-2 cups of coffee each day
  • Drink some wine now and then
  • Limit your dairy and make it whole milk products for any dairy you do consume.
  • Limit the intake of legumes, these foods can be just as inflammatory as grains.
  • A few supplements to consider:  Fish Oil, Vitamin D, Probiotics, Zinc and/or Magnesium, and Protein Powder

Eat Paleo

The Paleo Solution

Benefits of Paleo Study

Modern American Diet

Obesity Statistics

Obesity Rates Continue to Climb

Quality of Life:

  • Ask yourself a few questions:

How well are your needs being satisfied?

How well are you able to balance everyday stressors on your way to reaching a high level of self-actualization?

 

 Fitness:               

  • 3-5 hours of low intensity movement

walk, jog, hike, bike, swim, and play – think of this as if you were gathering your food for the day. Be active, especially before meals and first thing in the morning.

  • Lift heavy things

3-5 times per week using multi-joint functional movements. 10-60 minutes at a variety of loads and intensities.

  • Sprint and go all out

Once every 7-10 days get after it with short bursts of all-out effort followed by optimal recovery.  5-10 sets of 10-60 seconds of high effort

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