I’ve been learning more about a way to eat called Building Diet. Conceived by Ed Bauman, Ph.D. , founder of Bauman College – one of the best nutritionist programs in the West coast IMO, this is one of three diet paths, best when somebody is highly active or under stress. Some of you write me with advice as to how to eat a healthy diet; I’m hoping this quick post may help you make some better eating choices. It helps me maintain my weight at 125 lbs and keep my energy in balance.
A Building Diet incorporates most calories from fats and proteins over carbs. It’s good for folks that are under physical/mental stress, active, or just burned out of energy. Heavy in vegetables, it includes 1-2 servings of fat and protein per meal. The Paleo Diet, popular now, is a Building Diet. An easy meal example is an omelette, or fish with rice and veggies. You’re shooting for 30-45% perecnt Carbs, 25-30% Proteins, and 30-40% Fats, with 4-6 servings of Protein a day. A serving is considered 3 oz. serving of Animal Protein or 6 oz. Vegetarian Protein. Fill the rest with leafy and crunchy veggies, whole grains, fluids, nuts and seeds.
We live in a fast paced society. We overwork our Adrenal glands, which help regulate our energy levels, and run on stimulants like caffeine and sugar for energy that’s quickly-accessible. With the mental energy required for today’s information-overload, and the physical demands we put on our bodies, it’s important to incorporate the building blocks of nutrition in every meal.
Although I know the S.A.D. is obsessed with protein, and the animal kind in particular, the right amount and sources of it can be healing. Although I promote a plant-based diet, I recognize and respect the importance of these nutrients in our diet. For this reason, I joke that I’m a Mooditarian, and I recommend that you too, stay flexible to your Diet Direction needs.
Here are examples of plant-based Building Diet meals:
- Balance out a green smoothie: Add hemp seeds or hemp powder and nut butter, or pre-soaked cashew
- Add nuts to your breakfast: Make your own Muesli with oats, pre-soaked, roasted almonds, millet, dried fruit, sea salt, and agave. (I’ll include the recipe in my next newsletter!)
- Make meals out of salads: French lentils with steamed greens of any kind, a touch of feta cheese, cut up dried figs
- Make hearty soups: Miso with tofu and veggies or Dahl, for example
- Give carbs some substance when snacking: Toasted bread with almond butter
- Try a tempeh/‘TLT’ sandwich or throw tempeh over greens – it’s an excellent, eco-friendly protein
Animal protein Building Meals:
- High in essential amino acids, (ones the body can’t make alone) cottage cheese and cage free eggs will give you lots of bang for your buck nutritionally-speaking, and dollarwise. I eat eggs often over greens and a corn tortilla.
- Try greek yogurt. It is the bomb! Lots of protein for little calories. I mix pre-soaked nuts in or a touch of honey. It’s a weekly treat.
- Make sure to eat organic, free range meat when you do, and remember the environmental cost of it. Once in a while I buy roasted organic chicken at Whole Foods. If I find my mouth watering over the smell, I now choose to eat it.
It always saddens me to hear of people trying to lose weight on extreme ‘detox’ diets. The body is constantly at work, repairing and regenerating itself, and it needs protein and fat to do it well. These combined with fiber from lots of veggies help one feel full, keep the mind sharp, and the body strong in today’s demanding world.
“Considering the human brain is like 60% fat,” I heard a Bauman graduate say, “monounsaturated fats are crucial; ideally with a good omega 6 and 3 ratio.” Contrary to most saturated fats, coconut oil and some butter are good fats too.
- Choose Chia seeds, flax seeds, nuts, avocados, olives, fatty fish, or the oils from all these sources to be available in every meal.
Holistic nutrition is a lot about listening to one’s body. See what yours is telling you. Is it constantly hungry? Running on low batteries? Perhaps it’s time to make a tempeh sandwich, or a kick-ass, pizza that’s overflowing with veggies and see how you feel. If you’re active, I bet your body will be thankful.