RX5 Nutrition System. Book 3: The Log Book

Transcription

1 RX5 Nutrition System Book 3: The Log Book

2 Copyright 2015 Club RX All rights reserved. ISBN: ISBN-13:

3 Table of Contents Helpful hints for using your logbook 5 Benchmark fitness performance 15 Daily logs 23

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5 Your success with the RX5 Nutrition System depends on your ability to adhere to the program and learn to live by its principles. This log book is a critical tool to help you achieve that success. Document your food and activity for at least the first 90 days as you progress through each Phase of the system. Consider this to be your Ph.D. in nutrition it will take some work, but when you graduate you will have knowledge that will last a lifetime and the results to prove it. 5

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7 Fruits, vegetables, legumes and nuts You should aim for servings daily from all plant sources including nuts, fruits, vegetables, and legumes. An RX5 meal has 3 servings of vegetables on average, so your Phase 1 plans will get you nearly all the way to your daily goal. All you are responsible for is two snacks or desserts daily, which should come from plant sources as well. Document your daily plant intake in the box provided on the daily log so you can track your progress through the program. If you are having trouble reaching 10 servings per day, go back to Book 2 to review some simple staple recipes such as soups or hash. If you are trying to lose weight on the RX5 Nutrition System, limit yourself to one serving of nuts per day and avoid sugary fruit such as pineapple or mango. 7

8 Water It is important to stay hydrated on the RX5 Nutrition System. Men require a minimum of 3 liters of water daily, women at least 2 liters daily. If the weather is hot or you are exercising vigorously, consider having more than the minimum. Limit alcohol to wine or spirits, avoiding beer and mixed drinks. Men should limit themselves to 2 drinks per day, women to 1 drink per day. Excess alcohol can limit your ability to achieve results on RX5. If you are having difficulty achieving your goals on the RX5 Nutrition System, consider abstaining from alcohol for days. 8

9 Eating out It is okay to eat out while you are on the RX5 Nutrition System, but even if you stick to the program it is often difficult to limit sodium intake while eating at restaurants. If your blood pressure is an issue, consider avoiding restaurants for 30 days and observe the results. When eating out, remember to hunt and gather your way through the menu. Pretend for a moment that you are in the jungle and this menu represents your food choices. Find the items on the menu that were on the Ancestral dinner table and put together a meal using only those choices. Protein order preference 1. Salmon, tuna, halibut, trout, catfish, or other fish 2. Shrimp or other shellfish 3. Chicken breast 4. Pork loin 5. Lean grass-fed beef Remember that animals long ago were not nearly as well-fed as their modern, industrially-produced brethren. Sticking to seafood and lean cuts of meat will help you stay closer to the food enjoyed by our ancestors. 9

10 Vegetables ÎÎOrder any interesting vegetable dish that you see on the menu. Use your experience at a restaurant to experiment with vegetable dishes that you wouldn t make at home. ÎÎOrder extra vegetables if the serving size appears to be less than 1 cup cooked vegetables. Aim for 3 servings of vegetables per sitting. Preparation ÎÎGrilled ÎÎBaked ÎÎBroiled Seasoning ÎÎRequest no salt or MSG 10

11 Sauces ÎÎAssume that sauces will have sugar, salt, fat or all three. ÎÎAsk to have the food served with no sauce, or have it delivered on the side to be used sparingly Avoid ÎÎGrain-fed beef ÎÎDark chicken meat ÎÎPork shoulder Avoid ÎÎRice, white or brown ÎÎPasta ÎÎBread ÎÎChips Ask that no chips or bread are brought to the table. Instead, ask for a plate of vegetables or order appetizers that conform with the system guidelines. Dessert ÎÎAvoid dessert. It is easier not to order it than not to eat it. ÎÎIf you do get dessert, order fresh berries rather than a pastry or ice cream. 11

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13 Serving Sizes ÎÎMeat/Fish: 3 ounce ÎÎVegetables: 2 cups raw or 1 cup cooked ÎÎNuts: 1 ounce (approx. 20 nuts) ÎÎNut butter: 1 tablespoon ÎÎFruit: 1 medium or 1 cup chopped ÎÎBerries: 1 cup You don t need to weigh your food on RX5, but it does help to know what a serving size looks like on your plate. Purchase a kitchen scale and measure or weigh out one serving from each food group and plate it by itself. Take a good look at what an ounce, a cup or a tablespoon looks like. This exercise will help you guesstimate your food intake at restaurants or elsewhere. 13

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15 Benchmark your performance It is important to measure your physical performance as well as your nutrition. The following pages enable you to document your performance on six benchmark exercises that challenge your upper body strength, lower body strength, core strength, balance, and cardiovascular fitness. You may attempt these exercises as often as you like, as long as you give yourself a day or two for recovery between attempts. At a minimum, record your scores on each of the exercises at baseline and at 90 days to document your improvement. Be sure to record not only your number of repetitions but also any modifications you used. For example, if you squat to a chair, make a note of the chair. This way if you squat to a lower support in one month you can note the improvement. 15

16 Rowing 400 m Date Time Notes 16

17 Squats in 1 minute Date Time Notes/ Modifications 17

18 Push-ups in 1 minute Date Time Notes/ Modifications 18

19 Sit-ups in 1 minute Date Time Notes/ Modifications 19

20 Tree Pose / Balance Date Time (L) Time (R) Notes 20

21 Plank Hold Date Time Notes/Weight/ Modifications 21

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