Water

Water is the body’s cleansing and waste-removal fluid. Water carries nutrients and oxygen—90 percent of your blood is composed of water for that very reason. Water also aids in digestion and metabolism. If you want to have greater focus, energy, and health, and expanded capacity, drinking high-quality water is an excellent first step. Here is what you need to know about water and fueling better performance.

Beverages of Choice

Here are a few of the most popular beverage types. You don’t have to deny yourself completely—just try to upgrade whenever possible.

• Coffee—Whenever possible buy organic coffee. Coffee and tea are two crops with high pesticide levels. Also, if you use a coffee creamer avoid creamers with trans fats and get a creamer closer to the source.
• Tea—We are big fans of herbal teas like peppermint, ginger, and licorice root. Ginger happens to be my favorite. We like the taste and the smell, and it’s great for gut health and digestion. Ginger root can be found in the grocery store, shave, peel, and add to hot water. When choosing your favorite tea, buy organic whenever possible.
• Plant-based milk—We are not a fan of cow’s milk due to the body’s inability to digest it completely. Unless you have a cow outside your door, we recommend moving to plant-based milks such as coconut, almond, cashew, or hemp milk. Plant-based milks can also be made easily right in your own kitchen.
• Smoothies—Adding a healthy and delicious smoothie recipe to your nutritional routine can be easy. Our favorite smoothie recipe—chocolate chip mint—consists of coconut flakes, hemp seeds, Brazil nuts, dates, mint leaves, spinach, coconut water, and cacao nibs. Just blend for 30–45 seconds for a delicious and nutritious midday energy boost!
• Juicing—Juicing is an easy way to introduce high-quality nutrients in your diet without sacrificing flavor! It is as simple as buying a juice extractor and experimenting with your favorite fruits and vegetables! Our favorite juice recipe consists of celery, apples, carrots, and beets. We make enough for a few days and store it in the refrigerator in a glass container. We also buy organic dark cherry juice, pomegranate, or cranberry juice to use with my ground flax or to flavor our water a bit.

What Is a Superfood?

Superfoods are nutrient-dense whole foods that offer many amazing health benefits packed into a small amount of food. Many people think they eat pretty healthy foods, and this may be true in many cases, but are they only just filling in one piece of the puzzle? Finding the highest quality nutrients can be very challenging and confusing. That’s the beauty of superfoods—they fuel a holistic nutrition profile instead of just a few. What we find is that most people are missing high-quality forms of chlorophyll, minerals, and omega-3 and omega-6 fats. Adding a few superfoods to your nutritional plan is a simple and efficient way to build your nutrition plan without worrying if you are getting the basic nutrients your body needs! Once the foundational basics are in place, then specific foods, spices, or herbs may be added to amplify individual needs. There are so many superfoods to choose from! In fact, just about every brightly colored vegetable or fruit, along with most nuts, seeds, beans, herbs, and spices, could be classified as superfoods. Here are our top superfoods:

1. Wheatgrass. Wheatgrass is the highest raw source of minerals in the world, with over 90 minerals, making it extremely alkaline. Wheatgrass is also supercharged with chlorophyll. Together, this powerful combination strengthens our cells, cleanses the body, aids digestion, improves metabolism, and enhances your skin, hair, and nails. You want to consume unpasteurized outdoor wheatgrass that is flash frozen. Melt two to five wheatgrass ice cubes in a glass of water and drink first thing in the morning on an empty stomach for greatest absorption.
2. Spirulina/chlorella. These two freshwater algae are super high in chlorophyll and help build the immune system, detoxify the body, and improve digestion. Spirulina/chlorella are also high in protein, which makes them an ideal choice for any vegan or vegetarian diet. Spirulina/chlorella are inexpensive and easy to take—just swallow the tablets with water. Begin with 10–15 tablets per day and slowly build up to 20–30 tablets per day. Spirulina/chlorella aids in digestion and are best taken prior to eating a meal.
3. Cod liver oil. This omega-3 fat contains EPA and DHA, which contribute to a healthy heart and brain, hormonal balance, and decreased inflammation. Cod liver oil also helps to improve cellular function, energy, and mood, and aids in weight control. Cod liver oil also has a higher level of vitamin D content. Don’t be afraid of the taste—this is not your grandma’s cod liver oil! Recommended adult dosage, one to two tablespoons per day (1,500–3,000 mg of EPA/DHA per day).
4. Flaxseeds/chia seeds/hemp seeds. Flaxseeds and chia seeds are very high in omega-3s (ALA) and contain antiviral, antifungal, antibacterial, and anticancer properties. Hemp seeds are high in healthy omega-6s (LA and GLA), along with high levels of fiber and protein. These super omegas help to lower inflammation, balance hormones, and improve digestion. Flaxseeds must be ground to reap their wonderful benefits. The recommended serving is one to two tablespoons per day and it can easily be added to your favorite smoothie, cereal, yogurt, or salad, or with one to two ounces of juice. We actually use these superseeds as our protein powder replacement!
5. Coconut. Coconut is a healthy saturated fat high in lauric, capric, and caprylic acids. These acids have antifungal and antiviral properties that contribute to healthy digestion, skin, and hair. Coconut also contains medium chain triglycerides great for improved metabolism and brain health. Aim for one tablespoon of extra virgin coconut oil or organic coconut flakes per day.
6. Cacao nibs or cacao powder. Cacao is the raw unprocessed form of chocolate and is high in magnesium, manganese, zinc and iron. These vitamins and minerals are essential to enhanced brain and heart health, healthy metabolism, and enhancing relaxation and recovery due to high levels of magnesium. Aim for one tablespoon per day. Mix in oatmeal, smoothies, or in your favorite trail mix blend.

Start slowly. Pick just one or two of these superfoods to start mixing into your daily diet. You will be shocked at just how quickly your performance improves by supplementing and upgrading your diet with these powerful superfoods!

Sample: Superfood Starter Plan

1. Cod liver oil: one to two tablespoons/day
2. Spirulina/chlorella: 10–30 tablets/day

Big Four Superfoods

1. Frozen wheatgrass ice cubes: two to five/day
2. Cod liver oil: one to two tablespoons/day
3. Spirulina/chlorella: 10–15 tablets/day
4. Flaxseeds or chia seeds: two tablespoons/day

We understand that everyone is in a different spot in regards to their nutrition plan. We are also mindful of how much conflicting and bad information there is on the healthiest foods to eat. Recently there was an article that made our community question a staple superfood we have been recommending for years. The American Heart Association published an article about the harmful effects of coconut oil and saturated fats. One key to understand is that there is always another side to every coin. This article failed to discuss a simple principle that holds true to the test of time: What is the source? Any food that is far removed from the original source is likely to be absorbed and digested dramatically differently than one closer to its natural form. Virgin coconut oil is one of nature’s most magical foods. We know how many benefits you will get from consuming this superfood in your daily routine; just make sure it’s the real deal!

We also wanted to give you an idea of what a typical day looks like for both of us. This routine has taken a long time to establish, and we don’t expect you to get here overnight. Chris grew up eating beefaroni and bologna sandwiches with Kool-Aid and Pepsi as his drinks of choice. Matt had a point in college where he didn’t eat breakfast and ate an entire package of Oreo cookies at one sitting. We have both come a very long way from those nutritional low points! In our pursuit to feel and perform our best, we looked to establish the best patterns.

Sample of Chris’s and Matt’s Superfood Day

Chris

• 6:30 A.M. Water with lemon (10 ounces)
• 6:35 A.M. Frozen wheatgrass ice cubes (five cubes)
• 6:40 A.M. Cod liver oil (two tablespoons)
• 7 A.M. Oatmeal, millet, or teff; frozen dark cherries or blueberries; raisins; cacao powder; macadamia nuts or pecans; cinnamon; cashew or coconut milk
• 10 A.M. Spirulina/chlorella (20 tablets), apple, Brazil nuts (five)
• 12:30 P.M. Big salad with vegetables, tongal tuna or chicken, hemp seeds (two tablespoons), raw sauerkraut, avocado, extra virgin olive oil, balsamic vinegar
• 3:30 P.M. White figs (two), almonds (six), spirulina/chlorella (20 tablets)
• 7:00 P.M. Organic chicken breast or wild Alaskan Salmon, sweet potato with coconut oil, grilled asparagus
• 8:00 P.M. Ginger, water, and lemon shot or ground flaxseeds or chia seeds in pomegranate juice (one to two ounces)

Matt

• 6:45 A.M. Frozen wheatgrass ice cubes (three to four)
• 6:45 A.M. Cod liver oil (one tablespoon)
• 8:00 A.M. Oatmeal on the run, teff with cacao and honey, or eggs and veggies and sprouted toast with coconut oil
• 9:30 A.M. Spirulina/chlorella (20 tablets); banana, orange, nectarine, cherries, or apple
• Noon Leftovers or salad with chicken, veggies, and white balsamic vinaigrette
• 3:00 P.M. Organic food bar, sprouted almonds with dried fruit, dried mango
• 6:00 P.M. Bison burgers with sweet potato fries or stir-fry with organic brown rice and bok choy
• 7:30 P.M. Cherry juice with ground flaxseeds or chia seeds (one tablespoon)
• 8:00 P.M. Fresh pineapple or sliced mango

Carbohydrates—Fuel Your Body and Mind!

What is a carbohydrate? Carbohydrates are sugars. Carbohydrates are simply sugar chains linked together. The shorter the sugar chain, the more processed or refined the carbohydrate. Conversely a longer chain has more nutritional value. A question we receive at many of our live events is “Is sugar bad?” Our response: It depends on the source of the sugar. Is the sugar you refer to the processed white version or that which occurs in its most natural state like a piece of fruit, sweet potato, or in a fibrous stalk of sugar cane? Imagine if we drove people to the vast sugar cane fields of South Florida and handed them a machete to hack it all down. Most would probably pass out after a few short minutes of exhausting work and wonder why they subjected themselves to this torture in the first place! Sugar cane is hard to cut, extremely fibrous, and difficult to eat. Did you know that sugar cane is also high in minerals and fiber and is a powerful preservative that also happens to be extremely sweet? Once we started processing out all the fiber and minerals for the sake of easier consumption, we started to sacrifice sugar cane’s inherent health benefits.

Don’t Be Afraid of the Big Bad Wolf!

Over the year’s carbohydrates have been getting a bad rap, with most carbohydrates lumped together in one overarching nutrient category. This is a problem; lumping all carbohydrates together is like comparing any consumer product—there are higher and lower quality products. It’s necessary to learn how to distinguish between the quality carbohydrates that come from the source and the processed unhealthy carbohydrates that don’t. We want to make it clear that high-quality carbohydrates are essential for greater energy, balancing pH, and better health and human performance.

Did you know that your brain needs approximately 400 calories of carbohydrates per day to function properly? Carbohydrate deprivation should not be a fear-based reaction to all the noise and misinformation you’re bombarded by.

Carbohydrates also provide the body with valuable fiber, vitamins, minerals, phytochemicals, and antioxidants for the immune and nervous systems. Every fruit, vegetable, whole grain, starch, and legume is a carbohydrate. Your goal each day is to consume approximately 50 percent of your calories from quality carbohydrates. Examples of quality carbohydrates include apples, oranges, bananas, figs, berries, leafy greens, asparagus, beets, broccoli, rolled oats, millet, sweet or red potatoes, and lentils. These optimal carbohydrates strengthen your mind and body and fuel better performance. What’s led us astray is the overconsumption of the unhealthy, processed carbohydrates like cereals, white bread, chips/crackers, instant potatoes, and soda pop, just to name a few. These refined carbohydrates have been processed and stripped of essential nutrients and are lacking the essential fiber, vitamins, minerals, phytochemicals, and antioxidants we need. When someone says, “I am on a low-carbohydrate diet,” what does that actually mean? Are you also not eating vegetables, fruits, ancient grains, starches, or legumes?

Removing a macronutrient will eventually create a macro problem.

Proteins—Build Your Body!

Proteins are the building blocks of life. Protein plays a vital role in every cell of the body. Proteins create hormones, maintain the immune system, build muscle, transport vitamins, and maintain our blood, skin, and connective tissue. So, what is a protein exactly? Proteins are simply amino acids. More importantly, the body can’t manufacture essential amino acids, so we must ingest them in order to grow and repair ourselves. Similar to the earlier discussion on carbohydrates, people can’t stop asking questions about them: “How do I get more protein in my diet?” Many people believe that the more protein you consume, the more you will be a lean, mean, health-conscious machine! Do you ever hear someone say, “I want to add more carbohydrates to my smoothie?” More and more marketing is selling the idea that higher protein, with little or no carbs, is the one true way to achieve health and human performance. Drinks, bars, and smoothies are now advertising 30-plus grams of protein with only one gram of carbohydrate!

Having enough high-quality proteins in your diet is essential for optimal health and greater performance in all aspects of your life. But just like our discussion about carbohydrates, the real focus should begin with quality proteins—not overloading on them. Just like carbohydrates, not all proteins are created equal! High-quality protein sources may include organic meats such as chicken, turkey, bison, grass-fed beef, and game meats; eggs; wild-caught fish; vegetables; oats; millet; teff; spirulina/chlorella; hemp seeds; pumpkins seeds; Brazil nuts; macadamia nuts; almonds; and walnuts. Use the Food Target to help guide your protein choices. Your goal each day is to consume approximately 25 percent of your daily calories from high-quality protein sources!

Fats—Heal Your Body

One of the fastest and easiest ways to improve your overall health is to blend a variety of healthy fats into your diet. Despite what you grew up hearing, healthy fats will actually lower blood pressure and balance cholesterol levels. Bottom line—healthy fats heal the body! Back in the 1980s the nutritional craze was all about low or no fat. The mentality was predicated on the premise that fats alone made people fat and led to higher levels of heart disease due to clogged arteries. Thank goodness, this myth did not last more than a decade. Today the science is crystal clear: healthy fats are essential for optimal health. If you have unbalanced hormones you are most likely not getting enough rest and not consuming enough high-quality omega-3 and omega-6 fats. If you are experiencing type 2 diabetes, one of the best things you can do is restore cellular health, which begins by consuming healthy fats. Do you want a healthy and high-performing brain? Then it is a must to consume healthy fats such as coconut oil and cod liver oil.

Cleansing the Bathtub

A fantastic method for improving your metabolism, digestion, and overall health, is to fast multiple times per week for at least 12 hours. If you had your last meal at 7:00 P.M. then you would not eat again until 7:00 A.M. the next morning. Many people struggle with digestive health concerns. Allowing your gut to rest for at least 12 hours can make all the difference. Think of your body as a bathtub—you have to drain the tub; by fasting for 12 hours, it allows the body enough time to clean, eliminate, and repair the trillions of cells necessary for optimal health. Once your 12 hours is up, resume eating every three to four hours. By eating frequent, small meals, you naturally improve metabolism and create on-demand energy.

How Many Calories Should You Consume Each Day?

The number of calories most people need each day depends on many factors such as your activity level, lean muscle mass, stress, and frequency of meals. Your daily calorie needs may vary, depending on how your day unfolds. Have you ever experienced days when you just can’t get filled up, where you feel like you are starving all day long? Do you have other days when you are not that hungry? The following list gives a range of calories to work with; remember, this is a just a range. Your goal is not to count calories, but to have an awareness of the quantity of the foods and beverages you consume. Listen to your body and its nutritional needs!