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Basic Rules of Lifestyle Nutrition

By Greg Mihovich

I know how much of a difference a balanced diet can make or break in a
successful Lifestyle Optimization (and yes, the looking good issue too). Your
transformation through mental and physical conditioning should be
accompanied by simultaneous changes in your eating habits. Understand that
diets are quick fixes that only harm your body. You need a lifestyle approach to
eating that is both enjoyable and result producing.

The basic rules are the following:

•        Educate yourself all the time about nutrition and its effect on the
body and performance

•        Understand that YOU ARE WHAT YOU EAT and eat great in
order to be great

•        Understand that NOT ALL CALORIES ARE CREATED EQUAL
(same amount of calories from a salmon salad and a pizza will
have dramatically different effect on your body

•        Eat natural organic wholesome foods rich in Micronutrients, such
as Minerals, Vitamins and Fiber

•        The majority of your food should be unprocessed (raw) and fresh

•        Breakfast and a post-workout meal are the two most important
ones and you should never miss them

•        Every meal, unless it is small snack in between meals should either
be well balanced between proteins, carbohydrates and fats or
maintain that balance between separate meals

•        Avoid extremes in diet approaches, like crash diets or diets that
lean excessively in one direction (Atkins)

•        Make water and fresh-squeezed juices your drinks of choice

•        Eat your fruits ten to fifteen minutes BEFORE the rest of the meal.
Fruits go through the stomach very quickly. That is why because if
they are consumed during or after it will sit in your stomach and
rotten

•        You should eat approximately every three hours in order to keep
your blood sugar leveled and, therefore, avoid excessive insulin
spikes and all the fat on your body that comes with it

•        Your organic protein choices, such as chicken, fish, lean meats,
eggs should be paired up with rich selection of vegetables,
including tomatoes, reddish, onion, cucumber, broccoli and others
for optimum digestion and absorption

•        Avoid overly processed foods (fried and deep fried, white bread,
bagels, pasta) as they cloak your body and rob it of nutrients
instead of providing them

•        Avoid foods with labels that have too many ingredients (more than
a few) and which ingredient list requires a chemistry degree

•        Avoid products that have sugar as a main ingredient, as it makes
you fat, hectic, loosing teeth and bone tissue and to become weak
and sick. Enjoy sweet fruits and honey instead

•        Avoid genetically modified foods

•        Include Nature’s Super Foods, such as: Radish, Pomegranates,
Pumpkin Seeds, Ginger, Coconut Oil, Hemp Seeds, Olive Oil,
Papaya, Blue Green Algae, Gogi Berries, Cranberries…

This list is not a final word by any degree, but a collection of knowledge that I
acquired over the years of research and experimentation. Put it to work, listen
carefully to the feedback your body gives you and find out what works for you.

Do not try to implement everything right away – it is a shock for your body
as well, and it needs some time to adapt. Give it some time, but do not delay the
necessary changes.

Greg Mihovich
Performance Enhancement & Combat Arts Specialist
www.UndergroundGym.com

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