Eat Like A Spartan - Squarespace

Eat Like A SpartanPhysical Resilience TrainingThe Spartan Nutrition Plan“Lean into it!”www.hpconsulting.proCopyright 2013: Human Performance Consulting LLC

Spartans Eat for Fuel!1 Gram of Lean protein/pound of body weightEat 40 grams of fiber per day with lots of waterIf it comes in a box, don’t eat it; if it is alive, or just barely dead, eat it!Use good carbs (sweet potatoes, brown rice, 100% whole grain bread, beans)to your advantage for fuel.100 % (only) Whole Grain good, “white stuff” bad; that is if you are goingto eat bread and cereal!NO white rice,bread, regular potatoes, chips, crackers.Make all veggies good veggiesNO ice berg lettuce or cornSpinach, peppers, carrots, cucumbers, tomatoes and broccoli all good.Copyright 2013: Human Performance Consulting LLC2

Spartans Eat for Fuel!Oatmeal should be either steel cut or old fashioned, notpremixed with sugar!Use high quality whey protein for shakes with some rawwalnuts, and frozen fruit for taste. Use low fat milk oryogurt for the mix.Concentrate on a variety of lean meats: chicken, fish,pork, buffalo, ostrich, beefThink outside the box and try new vegetables, yourbody will thank you for it!Copyright 2013: Human Performance Consulting LLC3

Spartans Are Lean!Only eat sugar before or immediatelyafter a workout (4:1 sugar:protein beforeand after a workout)Eat 3 light Meals a day and 3-4 snacks2 Portion Size (Your Fist) of carbsand 1 portion size of protein per mealAdd vegetables as much as you wantEat more vegetables than fruitCopyright 2013: Human Performance Consulting LLC4

Spartan PlanDon’t waste your time with frivolouscalories such as salad dressing or mayoUse good oils (Olive, Canola, Flaxseed) incombination with red wine vinegarFruits count as carbsAlcohol 1 of your carb portion sizesDry Red wine is best.Copyright 2013: Human Performance Consulting LLC5

Spartans drink waterNo Regular soft drinks.2 diet drinks per week but no more (if you must)Same goes for fruit juiceWater good, fruit juice not so goodDrink at least 64oz. of water a day unless you areworking hard with Kettle Bells, when you will needmore!64 oz. 2 quartsCopyright 2013: Human Performance Consulting LLC6

Even Spartans need a Break!One day per week eat whatever you want,but keep portion size in mind!You will quickly realize that your bodyis getting used to the better fuel. Youmay not want to eat badly all day for oneday, but spread it out for specialoccasions throughout the week. Only dothis when you have reached your targetbody goal!Copyright 2013: Human Performance Consulting LLC7

Spartan Meal Rules!Lean and Hungry (figuratively), that isthe goalEat small meals throughout the day to beready to fight!Serving size for both protein and carbsshould be the size of your Palm (one)!Eat what a Spartan would have eaten: rawvegetables, basic food to fuel your innerSpartan spirit (the beast)!Copyright 2013: Human Performance Consulting LLC8

MondayTuesdayWednesdayH20Real Oatmeal (not thequick kind) flax oil,fruit, 6 egg whitesH20Protein ShakeThursdayFridayReal Oatmeal (not thequick kind) flax oil,fruit, 6 egg whitesH20Protein ShakeSaturdayH20Real Oatmeal (not thequick kind) flax oil,fruit, 6 egg whitesBreakfast0630H20Protein ShakeSnack0930H20Can of Tuna and SweetPotatoH20Protein ShakeH20Chicken Breast andSweet PotatoH20Protein ShakeH20Buffalo and a sweetpotatoH20Protein ShakeLunch1200Lunch ALunch BLunch CLunch DLunch ELunch FH20Protein ShakeH20Protein ShakeH20Protein ShakeH20Protein ShakeH20Protein ShakeH20Protein ShakeDinner1800Dinner ADinner BDinner CDinner DDinner EDinner FSnack2000H20Apple and 3 hard boiledeggs (whites only)H20Protein ShakeH202 slices low fat swisscheese with an appleH201/2 Pita Bread (wholewheat) with HummusH20Cottage Cheese ck1500H202 slices TurkeyBreast, low fat swisscheese on 2 rye krispcrackerVarietyCopyright 2008: Human Performance Consultants LLC9

Lunches and DinnersLunch ASpinach Salad w/ peppers, tomatoes, cucumbers and carrots.Add Grilled Chicken or canned tuna.Watch DressingOne table spoon Olive Oil with balsamic vinaigrette1/2 whole wheat pita bread with HummusDinner AFilet Mignon with a portion of whole wheat pastaSteamed BroccoliAdd another salad if you like, just watch the dressingCopyright 2008: Human Performance Consultants LLC10

Lunches and DinnersLunch BTurkey Sandwich on Whole WheatSide Spinach Salad (Watch your dressing!)Dinner BGrilled or Baked SalmonBrown Rice (Watch portion size!)Steamed AsparagusSaladCopyright 2008: Human Performance Consultants LLC11

Lunches and DinnersLunch CGrilled Chicken Burrito or Bean Burrito (Whole Wheat)NO SOUR CREAM, unless it is fat freeHave all the salsa that you wantSide Salad with lots of veggies, watch the dressingDinner CShrimp ScampiSpinach SaladCopyright 2008: Human Performance Consultants LLC12

Lunches and DinnersLunch DTuna Sandwich on Whole Wheat ToastMixed Green Salad with veggiesDinner DBaked Chicken Parmesan over whole wheat pastaSteamed broccoli, carrots, etc.Copyright 2008: Human Performance Consultants LLC13

Lunches and DinnersLunch ERoast Beast Sandwich on whole wheatSide salad of mixed greens and veggiesDinner ETuna steak with portion of brown riceSalad or steamed veggiesCopyright 2008: Human Performance Consultants LLC14

Lunches and DinnersLunch FFired Up Chicken PitaChicken Breast cuts (Louis Rich)1/2 Cucumber1 tomato diced1 slice red onionground red pepper1 table spoon fat free plain yogurthot sauce1/2 Whole wheat pitaMix all ingredients togetherSpoon mixture into PitaSide saladDinner FCajon Chicken over whole wheat pastaCoat chicken w/ cajun seasoningCook spinach in skillet, mix with olive oil and diced tomatoesAdd to pasta and voila!Copyright 2008: Human Performance Consultants LLC15

Spartan Food/Supplement ListSami’s Millet and Flax Bread, Sami’s Millet and Flax Chips http://www.samisbakery.com/Omega 3 Fish Oil Supplement (Coromega Packs and/or Spectrum Pill)Flax Oil (Omega 3 and Omega 6), Olive Oil, Red Wine VinegarOrganic Chicken, Pork, Turkey, Beef, Buffalo, Ostrich etc. (make sure it is a lean cut of meat)Organic Mixed Green Salad (no iceberg lettuce!), tomatoes, parsley, cucumbers, etc.Blue Bonnet Multi-Vitamin or equivalentWild Caught Salmon (Farm raised has less Omega 3 oil and free DDTs and Pesticides)All kinds of fruits, but in moderation since fruits have lots of natural sugar (stay away from juice)Plenty of filtered or spring waterPlain nonfat or lowfat yogurtSpreadable Fruit (no sugar added)Natural Peanut Butter (no sugar added)Fresh Tuna, scallops, shrimp, other sea foodEgg WhitesFava Beans, Garbonzo Beans, Kidney Beans, Black BeansRaw Cashews, walnuts (Roasted nuts not good for you)Copyright 2013: Human Performance Consulting LLC16

The Spartan ContractMake the Decision, that’s where it startsSet GOALSSHort TermLong TermSign a personal contract with yourselfKeep a food journalRead food labelsDO IT! Tomorrow will be too lateCopyright 2013: Human Performance Consulting LLC17

Lean and Hungry (figuratively), that is the goal Eat small meals throughout the day to be ready to fight! Serving size for both protein and carbs should be the size of your Palm (one)! Eat what a Spartan would have eaten: raw vegetables, basic food to fuel