The Physique 57 Solution (80 page)

For the next two weeks, we want to fuel your body for optimum energy and performance, so our goal is to provide you with high-quality foods that offer heaping doses of macronutrients in their purest form. This means that we focus on whole or unrefined foods: fruits, vegetables, greens, and lean protein, with small amounts of grains and dairy. With every spoonful of food, we want you to get as many nutrients, vitamins, and minerals as you possibly can.

Here’s what you will find on our menus:

Proteins are the building blocks of every cell, tissue, and organ in your body, and they are essential for a host of bodily functions, including two that are especially important while you’re on this program: regulating metabolism and preserving lean muscle. Protein is made up of smaller units called amino acids, but only certain kinds of animal protein contain all twenty of the essential amino acids that your body needs. Our plan focuses on:

Free-range eggs, chicken, and turkey that have been raised without the use of growth hormones or antibiotics.

Grass-fed lamb and beef that are also hormone- and antibiotic-free.

Healthy fish such as wild salmon, tilapia, sole, flounder, sardines, and anchovies that have the lowest levels of mercury and other contaminants.

By choosing these high-quality proteins, you will not only avoid the synthetic chemicals and hormones that can cause inflammation and false fat, but also receive more vitamins and nutrients overall. Compared with regular red meat, grass-fed beef and lamb, for example, contain much higher levels of vitamin D and omega-3 fatty acids, which reduce inflammation and LDL—or “bad”—cholesterol, and act as carriers for fat-soluble vitamins A, D, E, and K. Similarly, organic, free-range eggs contain a third less cholesterol, a quarter less saturated fat, two times more omega-3 fatty acids, and three times more vitamin E than typical factory-farm eggs. As a bonus, these hormone-free and pastured meats are far leaner than those that come from penned and grain-fed animals, so we can enjoy red meat three times a week on our plan without guilt. These meats, especially the lamb and beef, tend to have a much more succulent flavor as well.

When it comes to fish, we prefer the smaller varieties such as wild salmon and tilapia because, in general, the bigger the fish, the greater the risk of toxicity. Plus, these fish are loaded with nutrients including selenium, magnesium, and B vitamins, along with inflammation-fighting and heart-healthy omega-3 fatty acids. A tiny can of sardines, for example, makes a terrific, low-calorie snack and contains a whopping two thousand milligrams of omega-3s, along with twenty-six grams of protein! We enjoy fish four times a week on our plan, but you can feel free to eat it more often; many of our clients who enjoy a six-ounce can of wild salmon as a snack every day find that the oils and collagen do wonders for their skin.

While vegetables and legumes do contain some of the essential amino acids, unlike animal protein, they do not contain them all. Therefore, while we do use lentils, chickpeas, and beans as a source of protein in several of our recipes, we believe that animal protein gives you the bigger nutritional hit. Beans and legumes can also cause bloating, so we limit them to one or two times a week.

If you are a vegetarian, there are a number of recipes in our plan that allow you to substitute organic tofu or tempeh for the chicken, turkey, or beef. When cooking with tofu, you should always opt for organic,
firm
—as opposed to silken—tofu, as the silken is highly processed and harder for your body to digest. With tempeh, you want to choose an organic variety that comes pre-marinated; we like Turtle Island Foods brand, and their sesame garlic and lemon pepper flavors work well in all our dishes.

Dark green, leafy vegetables are, calorie for calorie, the most concentrated source of nutrition of any food. They deliver mega-doses of health-boosting vitamins (including K, C, E, and many of the B vitamins), minerals (including calcium, potassium, and magnesium), and phytonutrients (including beta-carotene and lutein, which protect our cells from damage and have anti-aging properties). The real standout among these is vitamin K, which helps to regulate blood sugar and protects against inflammation—and a single cup of most cooked greens provides at least
nine
times the minimum recommended daily intake. But the benefits of greens don’t stop there: One cup of cooked kale, for example, not only provides 100 percent of your recommended daily allowance for vitamins K, A, and C, but also has antioxidant, anti-inflammatory, and natural detoxification benefits. In fact, new research shows that eating kale on a regular basis actually lowers your risk of five different types of cancer, including breast cancer. Greens are also low in carbs and high in fiber, which means they take longer to digest and won’t spike your blood sugar—you’ll stay full longer after eating them, and won’t experience the sugar-crashes that lead to cravings.

The greens that we call the powerhouse greens are kale, spinach, collards, chard, and cabbage. All of these have amazingly potent nutritional, antioxidant, and anti-inflammatory benefits. Other healthy greens include dandelion, baby field greens, arugula, romaine lettuce, and watercress. We eat greens at least twice a day on our meal plan and sometimes more. In general, the powerhouse greens taste
better when cooked, so we enjoy them steamed or sautéed with a variety of toppings; but we also enjoy a salad of raw greens at least once day. If you’ve never been a fan of greens, we’ve given you a number of tasty options that you won’t be able to resist, such as Pumpkin-Raisin Collard Greens (
here
) or even our Simple Steamed Greens (
here
), which can be made with a variety of different seasonings. You’ll be amazed at how a dash of toasted sesame oil or fresh ginger can liven up greens and make them melt in your mouth.

Many vegetables run a close second to greens in terms of their nutritional value. You’ll find the best ones in our meal plan: carrots, zucchini, sweet potatoes, onions, bell peppers, tomatoes, celery, scallions, cauliflower, parsnips, daikon radish, and mushrooms. Many of these vegetables contain important phytonutrients called carotenoids and flavonoids. These are the pigments that give them their bright and appealing colors, from the yellow found in a yellow bell pepper to the red in a tomato, and they have powerful antioxidant and anti-inflammatory properties. The more colorful your vegetables, the healthier you will be, and the less inflammation you will have throughout your body. Daikon radish, often featured in Asian cuisine, also aids in the digestion and metabolism of fats, so you can slice it into salads or try our Daikon Radish Relish (
here
) to give your fat-burning powers an extra boost. For the sweet vegetables—such as carrots and sweet potatoes—we recommend that you limit yourself to one serving a day, as they contain more sugar.

We also like sea vegetables such as kelp, nori, wakame, and kombu seaweeds, which are staples of the Asian diet and high in nutrients, including vitamins A, C, and E, and minerals such as calcium, magnesium, and potassium. They are also high in trace minerals—minerals that your body needs for optimum health, but in much smaller amounts, such as copper, iron, iodine, and zinc. We include the option to enjoy them as snacks, or to sprinkle them over certain of our dishes for an additional nutritional punch.

Fruits are an ideal source of healthy carbohydrates: They give you plenty of energy while still being relatively low in calories, and they are packed with vitamins, minerals, and fiber. Like vegetables, they also contain inflammation-fighting carotenoids and flavonoids, especially fruits that are deep reds, purples, and blues. In our plan, we like apples, pears, bananas, peaches, and any berries, especially blueberries. They are all great for satisfying your sweet tooth, so we often incorporate them into breakfasts and desserts, when many of us seek something sweet. Leaving the skin on any organic fruits will also give you an extra dose of healthy fiber. We also use black cherry concentrate in some of our marinades for meat—it’s an easy and delicious way to add flavor to a dish and give your food an extra nutritional boost.

Healthy grains are another good source of carbohydrates. Contrary to what some diets and weight-loss plans will tell you, carbs themselves are not responsible for weight gain. In fact, your body
needs
carbohydrates for energy, brain power, and a host of other functions. The problem is that most of us eat too many of the wrong kinds of carbs—namely, processed and refined grains such as wheat and corn that have been stripped of all fiber and nutritional value. Without a cushion of fiber and nutrients to slow the digestive process and help regulate blood sugar, these processed grains can be extremely taxing to the body, causing cravings, blood sugar spikes, and inflammation.

In our plan, we eat only small amounts of whole, unprocessed grains such as brown rice, oats, and quinoa that provide your body with an ample source of carbohydrates along with additional vitamins and fiber. Often referred to as a “supergrain,”
quinoa is not technically a grain at all, but a seed from a South American plant. It has a fluffy, slightly crunchy consistency when cooked and a delicious nutty flavor that makes it a perfect addition to any meal. It is also high in protein and, unlike most plants, contains all of the essential amino acids, along with a host of other health-building nutrients and antioxidants.

Because cow’s milk is both allergenic and high in calories, most dairy is off limits in our program. However, we love organic, grass-fed butter (also known as pasture butter) because it contains high levels of omega-3 fatty acids and a host of other vitamins, as well as antioxidant and immunity-boosting agents. Adding a little grass-fed butter to your cooking is an easy way to add both flavor and healthy fats without upping your calorie count—a teaspoon is only forty calories. Furthermore, your body needs saturated fat to absorb and process the fat-soluble vitamins D, E, and K, found in vegetables and greens, and to manufacture vitamin A. So adding a pat of butter to your steamed carrots or kale will ensure that you are getting as many nutrients from your veggies as possible.