Fall Workout Plan

Matt and I have both been on our fitness journey for little over a year now. As we had both grown older, we had stopped being active, and found ourselves on the couch more than we wanted! When we met, I had just started the LiveFit Trainer by Jaime Eason, a 12 week body shaping, diet and exercise plan. Matt jumped in with me, and we have been swole-mates ever since. We just love going to the gym to ease tension and honor our bodies!

I thought some of you may want some ideas on how to spice up your current workout routine! We switch routines about once every 6-8 weeks, depending on how we feel. Your body can get used to certain routines, so getting results takes switching it up! This confuses the body (which is apparently a great thing) and boom- weight loss and more muscles!

Since we started working out, I have lost 10 pounds and 7% body fat! I find that the key to my success is diet first, and HIIT workouts for cardio burn, without overdoing it! The workout is broken into 4 sections, A-D, which have associated exercises. In order to burn calories (and fat) while still doing what we love (weight lifting), you must do high-intensity style training. This involves doing the weight circuits, back to back, without rest.

For example, in workout A, we do one set of bench press, jump over to do one set of bent over rows, and then end with the barbell step ups, without resting. Rest one minute after each circuit is complete, and repeat until you finish the sets.

For our cardio, we will choose something that sounds the best for the day- on days we have tons of energy, we do 30 second sprints, 30 seconds of rest, on and off, for 17 minutes, and finish it off with a 3 minute walk.

On days we are not feeling as great, or we are sore, we may swim laps for 20 minutes, or do the eliptical machine. It has to fit into YOUR lifestyle or you will never stick to it! Do the things you enjoy! We also make sure to do our weekly yoga, to stretch and rebuild our muscles.

Here is our current plan, we just started this week- and we are, well, sore as all hell.

Monday: Run Day (3-5 mile run) 

Tuesday:  Workout A 

Wednesday: OFF

Thursday: OFF

Friday: Workout B

Saturday: Workout C

Sunday: Yoga & Light Cardio (Walking or Hiking)

Workout A:

Section A:

Inclined Bench Press         2 Sets X 6-8 Reps

Bent Over Row                  2 Sets X 8-10 Reps

Barbell Step Ups               2 Sets X 8-10 Reps per Leg

Section B:

High Knees                       30-60 seconds

Mountain Climber             3 Sets X 12-15 Reps per Side

Plyo Pushups                    3 Sets X 10-12 per Side

Section C:

Chins Ups or Revers Grip Lat Pull Down             2 Sets X 8-10 Reps

TRX Jackknife Abs                                              2 Sets X 12-15

Tricep Dips                                                         2 Sets X 12-15

Section D: 

2 Sets of 10-12 Bicep Curl

2 Sets of 30 Reverse Crunch

2 Sets of 10-12 Arnold Press

2 sets 10-15 skull crushers

**20 Minutes HIIT Cardio**

Workout B

Section A:

Barbell Squats                      2 Sets X 8-10 Reps

Body Row                             2 Sets X 10-12 Reps

Plank                                   60 seconds

Section B:

Box Jumps                            3 Sets X 12-15 Reps

Pushup to Plank                    3 Sets X 15-20 Reps

Bicycle Crunches                   3 Sets X 20-25 per Side

Section C:

Dumbbell Lunge                       2 Sets X 8-10 per Leg

Dumbbell Front Raise               2 Sets 8-10 per Arm

Good Morning                           2 Sets X 10-12

Dumbbell Side Raise                 2 Sets of 8-10 per Arm

Section D:

3 Sets of 10 Leg Press

3 Set of 10 Lying Leg Curl

3 Sets of 10 Leg Extensions

3 Sets of 10 calf raises

Workout C

Section A:

Barbell Bench Press         2 Sets X 6-8 Reps

Barbell Deadlifts              2 Sets X 8-10 Reps

Hanging Leg Raises          2 Sets X 12-15 Reps

Section B:

Clean and Press                3 Sets X 10-12 Reps

Jumping Jacks                 3 Sets X 25 Reps

Section C:

Pull Ups                             2 Sets X 8-10 Reps

Lat Pulldown                      2 Sets X 8-10 Reps

Tricep Extensions               2 Sets X 10-12 Reps

Split Squat                         2 Sets X 8-10 Per Leg

Section D:

3 Sets of 30 seconds Dolphin Planks

3 Sets of Ropes 30 sec

3 Sets of 8-10 Pushups or Tricep Pushups

**20 Minutes HIIT Cardio**

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Banana Berry Breakfast Muffins

Baked goods remind me of my grandma, warm and cozy, perfect for everyday occasions. Eating clean doesn’t mean you have to skimp out on some “feel good” foods.

Banana Berry Breakfast Muffins
Banana Berry Breakfast Muffins

These banana berry muffins have a dense and cakey texture, with subtle crunch from the blackberry seeds and freeze-dried blueberries. You can stick to the recipe, or sub in your favorite fruits.

Ingredients:

2 1/2 cups almond flour or almond meal

3/4 tsp baking soda

1/2 tsp Himalayan sea salt

1/3 cup mashed ripe banana (about half a banana)

2 tablespoons local, raw honey

2 tablespoons coconut oil, melted

1 tsp organic vanilla extract

1 tsp orange or lemon zest (optional)

1 pint organic berries (I used blackberries)

1/2 cup freeze dried berries (strawberries or blueberries would be best)

Directions:

  1. Preheat oven to 350 F and prepare muffin tin with coconut oil or paper muffin liners.
  2. In a large bowl, mash the banana with a fork until soft and as lump-free as possible
  3. Whisk in almond flour, baking soda and salt until well mixed
  4. In smaller, separate bowl, whisk eggs, honey, coconut oil, vanilla and citrus zest (optional)
  5. Add the wet ingredients to the large bowl of dry ingredients, mix well until everything is incorporated
  6. Fold in fresh berries
  7. By the spoonful, fill 12 muffin cups evenly until batter is gone, top with freeze dried berries
  8. Bake in preheated oven for 15-18 minutes until edges are golden brown.
  9. Cool for 30 minutes, if you can stand it, and ENJOY!

Mt. Bierstadt

Mt. Bierstadt 14,060 ft (4,286 m) on upper right and the Sawtooth on upper left viewed from Guanella Pass trailhead. Notice approaching afternoon T-storm.
Mt. Bierstadt 14,060 ft (4,286 m) on upper right and the Sawtooth on upper left viewed from Guanella Pass trailhead.

With summers’ end looming ahead, I decided that it was time that Matt and I get a 14’er under our belts. Both of us grew up hiking, some of my fondest childhood memories occurred while having meltdowns on the side of a mountain. While I did not necessarily appreciate the activity as a youngin’ I have embraced hiking and now I love it!

Bonding with nature, getting some fresh Rocky Mountain air, and taking in post-card worthy views is the perfect way to spend a 3 day weekend.

The “let’s do this” discussion occurred on Thursday, and we planned to head out early on Sunday morning. The days of suspense nearly killed me, could I really do this? What if I die? What if I break a leg and they have to fly me out of there in a helicopter?OK, focus Kellie, it will be FINE.

Saturday rolls around, I have purchase all the necessities: a first-aid kit, a “fire” kit, sunscreen, tons of water, and of course fuel for the trek…..food. What did we pack to eat, you ask?

Matt and I enjoy carb-cycling. This involves eating clean Paleo for 5 days of the week, and on Sunday and Monday, when we are VERY active, we enjoy gluten free grains, gluten free high fiber bread, beans, extra fruit and carbs! This helps fuel our weightlifting workouts during the week, and on high-carb days we do…. well, 14’ers apparently.

Our snacks consisted of:

“Double Fiber” Rudi’s Brand GF bread sandwiches with pecan butter and organic apricot jam

Salt n’ Pepper Pistachios

GF Turkey Jerky, Sriracha Beef Jerky for Matt

Freeze-Dried Blueberries

Quest Bars

2 Liters of Water Each

We were PREPARED….

Sunday morning has arrived, our bags are packed, energy is high for a 5 a.m. wake-up on the weekend. I spring out of bed and rush to get my “face” on. “I can’t look like Mt. Bierstadt climbed me,” I boast to Matt in the other room. He laughs. Get in the car.

Good morning Starbucks, so nice to see you. We enjoy a not-so-often treat to tea and coffee, again, we are not perfect. I order the sausage and egg sandwich with no cheese and no bun for breakfast (so just sausage and egg), Matt enjoys a bacon and gouda sandwich. We get on the road.

The drive reveals a peachy sunrise, pink tones highlight the mountain range, this IS the best. We coast through the mountains, passing Idaho Springs in the blink of an eye. We stop for a stretch and bathroom break (we are getting nervous) and Matt finishes the drive through Georgetown. For those of you who have never visited Georgetown, it. is. adorable. Small, Victorian-style homes line the haunting street of this tiny, quiet town. A treasure in the foothills. We follow the twisted switch-backs as we climb higher towards the base of the mountain. The crisp air refreshes and excites as we roll the windows down to savor the morning dew.

We have arrived to Mt. Biersadt. The parking lot is thriving with youthful energy, music plays through cracked windows. Banana breakfasts and last minute game-plans brew. Frost lines the windows. It is a cool 40 degrees, the perfect morning temperature for this endeavor. We spray down in sunscreen, put on layers, pack up and head out on the long road ahead. The line to the bathroom is ridiculous, but of course I had a 30 ounce green tea so I HAVE to GO! We meet a mother of two, doing this hike for the second time in her life. We chat a bit, I am looking for words of encouragement, she reads me well. ” Just do not get discouraged at 13,000 ft. Count steps, breath, do what you have to do.You can make it.”

Thank you, I needed to hear that. Now I am ready.

The hike starts out on a beautiful wooden plank trail that guides you across a lush valley of ever-green bushes and spots of water, here and there. The trail is stunning, the backdrop of Mt. Bierstadt looks like another planet, are we really doing this?

The valley before Mt. Bierstadt
The Valley before Mt. Bierstadt

We set a good pace, the first mile or more is relatively flat. The trance-inducing views guide your feet effortlessly, one in front of the other. It all seemed like fun and games. We reach a flat-plateau and take the opportunity to get some scenery in, take some photos, a water break and share a Quest bar for energy. Looking up, we knew it was about to get tough.

We must be at 13,000 feet. Good lord, I feel like a goddamn sloth. I am literally moving slower than a sloth, I coin the term, “slothing,” as I try to slump my way up the super-steep climb in front of me. My lungs feel like they are the size of a golf ball- our breathing speeds up, inhale, exhale. Oxygen is thin. Brain foggy. Matt is an awesome team-mate, he encourages me, we encourage each other. “Count your steps, do what you have to do,” her words repeat in my brain. That is what we did. We “slothed” up the damn hill, counting our steps.

Our last break before the summit. The picture-perfect images surround us, snow capped green mountains, dashes of teal marine water, reflecting the beaming sun. This IS God’s work. We are so blessed to be able to see this! We gather our thoughts, the summit seems easy now. We are determined. Full of energy, the summit tempts us.

MtBierstadt2A

We rock-climb our way up the summit, I am so unsure of my own feet, I feel like a fresh-legged fawn, wobbling my way through the terrain. Matt makes it look easy, which of course, motivates me to keep moving. Why was the climb at 13,000 feet so much harder than the actual summit? It is all in your mind…. or lack there of, at this elevation.

IMG_7796We have reached the top!! We gratefully savored the moment with homemade sandwiches and a few goods laughs. The vibe on the summit is that of accomplishment, all of us expressing some part of our deeper story. This was a metaphor for life after all. A lesson in nature.

This was an item on our “summer is almost over” bucket list, and now…… oh….. we have to get down.

All we can really recall of the hike down is excruciating knee pain, toe-rubbing, skidding and delirium. Your body is so disoriented at this point, you best keep going, when you stop, you officially have jello-legs- and you realize you have drank almost 2 liters of water and you have to hold it until the bathroom in the parking lot. That makes you move a little faster. I ran the last quarter mile. True story.

All in all this was a wonderful experience. As food nerds, we take into consideration the holistic lifestyle, including proper diet, meditation, and exercise. Learning to push your limits can be beneficial to your health: body, mind and spirit. From a relationship point of view, this can also create a stronger bond between you and your loved one!

Of course it wouldn’t be a food nerd adventure without a good meal afterwards. Check out our recipe for Bierstadt Stew!

Bierstadt Stew

I always like to have something prepared for the slow cooker on days when we are busy, active, and may be tired. What better way to celebrate hiking Mt. Bierstadt than to make a nourishing stew for afterwards.

For stew, using bone broth not only provides amazing flavor and fatty texture, but also contains vital vitamins and minerals, like Glutamine, that aid in muscle and joint recovery.

Food Nerd Fact: Glutamine is a protein that aids in muscle building, and gut repair- making it perfect for post-workouts and those suffering from food allergies, arthritis, inflammation and even auto-immune diseases.

Ingredients:

1 lb. grass fed stew meat

1 head of organic kale

2 stalks of organic celery

1 organic yellow onion

1 garlic clove

1 handful fresh organic parsley

3 large organic carrots

1 batch of bone broth

2 bouillon cubes

2 tablespoons of Italian Seasoning

2 tablespoons olive oil

1 tablespoon thyme

1 tablespoon rosemary

1 tablesoon savory seasoning

Sea salt, Pepper

Directions:

  1. Use your Crockpot to make this an easy dish!
  2. Pour one batch of bone broth into the Crockpot, then add the stew meat.
  3. Drizzle the meat with olive oil, coat in all the spices, finished off with salt and pepper.
  4. Cut all veggies into bite-sized portions, put into crock pot
  5. Stir in bouillon cubes
  6. Turn on crockpot to low, and cook for 8 hours
  7. Enjoy!
IMG_7802
Bierstadt Stew

Beast+Bottle: A Food Nerd Review

What better way to celebrate love than to go to a local hole-in-the-wall to try some delicious new dishes! Matt and I met exactly one year ago, August 2nd, at a luau his mother (my boss) was throwing in her backyard! As we say, it was TRULY love at first sight! Well, a year later, we are thrilled to be at beast+bottle in Denver in the most charming of neighborhoods. The streets are full of cute, local restaurants, fresh flower beds and the smell of freshly baked pastries. We get closer to the restaurant and I am in awe of the 360 glass walls to the kitchen- they have already scored MAJOR points here, how wonderful it is to see the chefs working on fresh dough as you enter the restaurant!

Charming. Oh so charming. He opens the door for me and I am already tickled as the hostess congratulates us on our anniversary celebration! The dining room is quaint and intimate, not too big, yet spacious enough to feel private. The decor is that of a French Country magazine, mis-matched vintage tables, raw wood butcher tables, fresh lavender in white ceramic vases and glass bottle light fixtures decorate the rustic walls. The lighting is romantic, slightly dim, they seat us in the corner for some extra privacy (we are obviously shy, we ARE nerds so it goes hand in hand).

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We take our seats and my eye goes straight to the menu- they have CUSTOM printed on our menu “Happy Anniversary.” How great is that? Guys- this will score you major points later… just a tip!

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The menu looks delightful, the waitress comes over to explain the company philosophy. ” We are farm-oriented, meaning we work closely with the farms that we receive produce from. We also change our menu seasonally so the produce is in-season, as well as the flavors. All the meat is hand-butchered here, in store, to ensure it is fresh and of the highest quality.” SOLD! Give us some meat.

We decide to start with the B+B Meat Board: featuring black truffle fernet sausage, lamb liver mousse, fennel lonzino, and 2 year aged prima donna gouda cheese. It came with fig jam and blackerry jam, and we ordered it gluten free- so it arrived with celery slices to use as crackers! Brilliant! The board was beautifully presented in a rustic way, on a wooden cutting board. The mix of colors and textures stimulated my palette before we even took a bite! Wow. Everything was so fresh, and melted in your mouth like butter. The fennel lonzino was smokey and smooth, leaving the fennel on the taste buds for moments after being devoured. The other two meats were out of this world, both offering different flavors and textures, complimenting our celery crackers beautifully with some extra crunch! The cheese was the real star of the show- smooth and creamy with that signature aged after-taste that leaves you begging for more! I topped mine off with some fig jam and almost died in food nerd heaven. And this was only the meat board….

IMG_7587

We also ordered the “Local Lettuces” salad featuring dried cherries, candied pepitas, chevre and white balsamic. It was the perfect summer salad, light-crisp lettuce (a mix of arugula, spinach, and rainbow chard) balanced by the chewy sweetness of the cherries, and a rich creamy chevre never fails!

Now for the main course: Matt went in full force and ordered the red-duroc pork with taragon-mustard jus. He is like his father, and loves a great cut of pork for dinner. It was served on a rounding of cheesy parsnip puree- reminiscent of cheesy grits, this meal was Matt’s dreams come true. He IS a Louisiana boy after all…

I chatted with the waitress and we decided the best gluten free, dairy free and butter free (tear) dish would be the espresso roasted lamb with coriander sausage, shiitake mushroom and cherry demi. The lamb melted in the mouth, a perfect medium sear, a nutty, oaky flavor from the espresso. The plate was presented beautifully, and the cherry demi was everything you have ever wanted. Slightly sweet with the texture of black strap molasses, perfect paired with the lamb.. the plate was cleaned.

IMG_7588

All in all we rate beast+bottle a 10/10- we highly suggest a visit in your near future! Thanks for reading fellow food nerds!

Just Like Moms’ Soft Baked Cookies

I work with a fellow nutrition-freak, and she shared this recipe with me! As you all know, I bake every Tuesday night when Matt is at school, so I had to try these tonight! I got very nostalgic making these, the smell, the taste of the raw dough and the fresh baked chewy goodness with a little hemp milk!

Wow. All I can say- you HAVE to try these!

Food Nerd Fact: I used honey instead of maple syrup because I am suffering from allergies and raw, local honey can help ease seasonal allergy symptoms. Plus- I bought it at the farmers market!

The recipe is available here, as well as below: http://www.kitchentreaty.com/soft-baked-almond-flour-chocolate-chip-cookies/#recipe

INGREDIENTS:

  • 2 tablespoons solid coconut oil
  • 3 tablespoons pure maple syrup or raw, local honey
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 2 cups almond flour (also known as almond meal)
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt (I use fine-grain sea salt)
  • 1/2 cup mini semi-sweet chocolate chips + more for topping if desired (we like Enjoy Life dairy-free chocolate chips) These would also be delicious with walnuts on top!

DIRECTIONS:

  1. Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone mat. Set aside.
  2. Add the coconut oil to a large bowl. If the oil is very hard, microwave for a few seconds until it is soft but not melted. Add the pure maple syrup and stir briskly with a whisk until the syrup and oil is mixed together – this may take a minute or two. Add the egg and vanilla and whisk together until combined.
  3. In a medium bowl, stir together the almond flour, baking soda, and salt. Add the flour mixture to the wet ingredients and stir together with a wooden spoon until combined. Stir in 1/2 cup chocolate chips.
  4. Scoop mounded tablespoonfuls onto the cookie sheet, spacing about two inches apart. Press down gently with your fingers to flatten slightly. Top each with a few additional chocolate chips, if desired.
  5. Bake until set and the edges are golden brown, 8-9 minutes. Remove from oven and let cool for about 5 minutes, then transfer to a wire rack to cool completely.
  6. Cookies keep well in an airtight container at room temperature for 4-5 days.

About Us:

ABOUT US

We are food nerds. We think about food every minute of every day. It fuels us, ignites us, and inspires us.We live and breathe a nutritionally inspired lifestyle, a chef and a nutritionist in love.

We want to know our food. We want to use the highest quality, organic and local ingredients available to us. Not because we are hipsters, but because we CARE about our bodies, and we want to make educated decisions on how to fuel them. We hope you want to be food nerds too.

This blog is our documentation of a holistic and epicurean approach to food and lifestyle, a down to earth approach to wholesome nutrition that slaps the taste buds in the face while providing nutrient dense recipes that will nourish you; body, mind and soul.

Matthew Savoy, head chef, was classically trained at The Art Institute of Denver and graduated with his degree in Culinary Arts & Management in 2010. In 2015, he met Kellie Bonham, a holistic nutrition practitioner who attended the Nutrition Therapy Institute in Denver from 2012-2014. She also graduated from the Daniels College of Business at the University of Denver with degree in Marketing in 2009. Together they are the brainy duo behind Food Nerds.

Food Nerds Unite!

Choco-holic Brownies

For those of you who know me, you know that I am the BIGGEST sweet tooth ever born, thanks to my Father. I have been eating sweets since I was fresh out of the womb- so this has been one of the hardest (and healthiest) adjustments made during my health journey. I refuse to give up tasty treats every once in a while! This paleo, gluten free and refined sugar free recipe is quick, easy and a crowd-pleaser! The brownies are so fudgy and delicious, they even cure my dreaded PMS cravings!

Food Nerd Fact: Half the reason women crave chocolate near their cycles is due to magnesium. Chocolate is high in magnesium, a cramp-killing mineral that relaxes your muscles (and uterus) during your cycle.

Anyhoo- guys will enjoy these too!

Ingredients:

*1/2 cup (minus 1 tablespoon) coconut flour

*1/2 cup cocoa powder

*1/2 cup melted coconut oil, ghee or butter. Whatever you have! I prefer ghee

*3 Eggs

*1/2 cup raw, local honey

*1 tsp. vanilla

* Optional toppings: nuts, chocolate chips, unsweetened coconut

Instructions:

1. Preheat oven to 300 degrees and grease a 9×9 glass baking dish

2. Mix all ingredients together in one bowl! This makes the clean-up super easy as well!

3. Pour the batter into the baking dish and spread evenly.

4. Bake for 30-35 minutes, until you can stick a toothpick in the middle and have it come out clean.

5. Cool for 30 minutes (I know…. the hardest part) and cut into 8 glorious servings. Serve and Enjoy!

These brownies store best in the fridge, you can warm them up and top them with nut butter as well for some extra healthy fats! Kellie loves spreading some Justin’s brand hazelnut chocolate butter on top for an extra kick!

The Foundations of Food Nerd Nutrition

Food nerds cannot be defined, we stand alone. We are not just paleo, gluten-free, dairy-free and organic, we are more than that, we are the whole lifestyle. A personalized mix of whole foods, quality sources and holistic philosophy. That’s what makes us special.

There are so many well-read and well-respected nutritionists that have inspired me along the way, but I believe that we can all learn the most about nutrition by doing what makes US feel good. Matt and I have both had our own health issues in the past, struggling with weight, eating disorders, IBS, chronic pain and more…. but we followed our path to find our true passion, healthy living and healthy food.

1) What do food nerds eat?

We choose a diet of whole foods from the most important food groups: meats (chicken, beef, bison, turkey, lamb, salmon), tons of veggies (in any form possible, including fresh juice, raw vegetables, cooked and powdered supplements), fresh fruits (we try to eat fruits in season, and buy local when we can) and some “splurgy” carbs like sweet potatoes, brown rice, potatoes and the occasional gluten-free dessert (what defines occasional?). The truth is, nobody eats PERFECT all the time, but that’s the fun of it, right? Stick to the basics, nourish your body with a variety of colors and nutrients, and you will already feel your life change.

2) The “I CHOOSE NOT TO EAT THAT” List:

Ok guys, the first question was not so bad, but wait, there sure are a lot of things missing from the list of healthy foods to choose from….right? Wrong. Food nerds choose REAL foods, not food like products. Unfortunately, Americans fall into the trap of thinking that food comes in boxes, bags, colorful wrappers and inside aisles, but we have been fooled! By eliminating processed foods (for the most part), we can dramatically improve our health. By shopping on the outside perimeter of the grocery store, we can CHOOSE health. Yes, I am emphasizing the word CHOOSE for a reason. I learned this lesson when I began eating clean, and found myself apologizing for my “restrictions.” I realized however, that this was putting a negative spin on my path to health. I COULD eat the Oreos, If i really wanted to, but I would be sick for days…. worth it? I think not. I began owning my choice, and simply saying, “I choose not to eat that.” Be empowered in your decision to eat clean! We are in this together.

Shop for:

*Organic, Pasture-raised, grass-fed meats (always buy antibiotic and hormone free if possible)

*Organic Fruits and Vegetables, and root veggies like sweet potato or parsnips.

*Organic versions of gluten-free grains. I avoid all grains but one, have a rice obsession, I do not tolerate other grains well. If you DO tolerate them (you lucky SOB), quinoa, teff, millet, buckwheat, and corn are viable options. We personally avoid corn as it does not sit well with us, and usually is GMO.

*Organic, cage-free eggs are a MUST- we eat them for breakfast and bake with them

* Nuts & Seeds for healthy fats

*Probiotics: kefir, whole milk yogurt, kamboucha, coconut kefir and fermented vegetables

Things to avoid, would include: Glutenous grains, barley, wheat, rye, malt, white and wheat flour, corn and corn bi-products. High fructose corn syrup, cane sugar, sugar from sugar beets, alternative sweeteners, soda, milk and milk products (I am lactose intolerant, if you are tolerant, by all means eat some grass-fed cheese for me!). This list could be a mile long… our basic rule of thumb here is avoid anything you cannot pronounce, anything your Grandma wouldn’t eat, anything with chemical names and anything with more than 7 ingredients.

3) You know WHAT to eat now, so HOW do you eat it?

Food nerds eat in a relaxed manner, this aids digestion and alleviates stress on the system. I recommend sitting for a few moments before each meal, breathing it in, visually enjoying the meal ahead of you and getting your system ready! Now, this may not happen EVERY meal, but when you take the time to slow down, you actually absorb more nutrients and benefit more from the food you eat.

Also, consider your environment when eating. Is it calm? Is it clean and tidy? Are there any distractions that may cause me to eat quickly or without fully enjoying the meal? Simple changes like this can greatly impact the quantity of food you consume, and the energy it gives  you. Give it a shot!

These are the simple steps we take to ensure that our body is being nourished properly, if you want more information on the nutritional principles that have inspired us here at Food Nerds, we recommend the following reading list:

Primal Body,Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life  By:  Nora T. Gedgaudas

Wheat Belly By: William Davis, MD

The Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You are Meant to Eat  By: Ph.D. Paul Jaminet Ph.D. and Shou-Ching Jaminet Ph.D.

What to Eat By: Marion Nestle

Stay tuned for more entries!

Food Nerds Unite!