3D Personal Training Food Pyramid  

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Our Food Pyramid Explained

Non Foods: To Be Eliminated

We believe these 'foods' are not fit for human consumption and lead to a wide range of health issues including cancer, neurological disorders, heart disease, and premature aging - including degenerative diseases.

Examples of these foods are: junk, fast, fried and burned food, packaged food with added e-numbers, processed meats with additives and preservatives (most sausages, salami), processed vegetable oils, hydrogenated fats, MSG, artificial sweeteners, flavours, additives and colourings, chemical based preservatives, white table salt, white sugar, bleached white flour, regular soy products, soft drinks and sports drinks.

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Low Quality Foods: To Be Restricted

These should be eaten only as treats. Examples of these foods are: alcohol, coffee, commercial meat, all pork products (including organic), pasteurised and homogenised dairy, canned products, white flour products, honey and brown sugar, grains containing gluten, white potatoes and fruit juices.

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Fruit

While fruits have the advantage of containing a wide range of vitamins (much higher in organic varieties), most have the disadvantage of containing a high amount of sugar. These should be severely limited for those with blood sugar related problems like diabetes, illnesses like yeast (fungal) overgrowth, and diseases like cancer.

Emphasize berries and organically grown apples.

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Starchy Carbohydrates: Eat In Moderation

Importance should be placed on the correct preparation of whole grains and legumes: overnight soaking or sprouting. Starchy carbohydrates should be severely restricted or eliminated for those with inflammatory, digestive and blood sugar related problems like diabetes, yeast (fungal) overgrowth, Irritable Bowel Syndrome (IBS) and Crohn’s Disease.

Examples of good starchy carbohydrates are: non gluten whole grains, soaked legumes and starchy vegetables (except potatoes), specifically including sweet potatoes, quinoa, brown rice, millet, lentils, chick peas and pumpkin.

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Healthy Fats and Oils

Emphasis should be placed on good omega 3 fats and oils, cold pressed and unprocessed oils including raw and cultured products. Good fats and oils are healthy, essential to optimal health and should not be restricted or eliminated as recommended by most government aligned health organisations.

Examples of these foods include: free range eggs, raw nuts and seeds (except peanuts which are a legume and can be highly toxic), olive oil, fish oil (heavy metal/mercury tested), coconut, avocado, olives, butter (unsalted), ghee, sesame oil, grapeseed oil.

The amount you need to eat is dependant on your metabolic type and activity level (see below).

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Protein Including Dairy

Be careful not to burn your meat (especially on the barbeque) as it becomes carcinogenic - cancer promoting. Broths, soups and stews are fantastic followed by slow baking – slow cooking methods in general are best for health and for retaining flavours.

Examples of good proteins are: lean meats, wild fish (especially fatty fish, but be careful as some varieties are renowned for carrying toxic heavy metals), high quality organic, raw, and cultured dairy (goats and sheep sources preferred).

We recommend all animal sources of protein being hormone and antibiotic free, plus grass/pasture fed (grain free) and free roaming. We also recommend high quality undenatured whey, fermented or sprouted pea, brown rice and hemp protein.

The amount you need to eat is dependant on your metabolic type and activity level (see below). Don’t forget to eat from a variety of sources and rotate.

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Fibrous Carbohydrates

These are non starchy vegetables which are found mostly above ground and are considered some of the most nutrient dense foods on the planet.

Aim for a minimum of 50% of these foods to start with (half a plate preferably raw - except in health circumstances like severe digestive issues that necessitate cooking), but adjust as you tune in to your metabolic type (see below). Steaming and lightly blanching/sautéing are the best cooking methods.

Eat a variety of these foods including salads, green vegetables and brightly coloured above-ground vegetables.

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Metabolic Typing Explained

Metabolic typing is the science of discovering precisely what macro nutrients you need, and in what proportions.
It's all about the rate at which you turn carbohydrates from food into blood glucose. Burn it too quickly, and you'll find you're hungry pretty soon after eating and soon crave sweet, high sugar foods. It's a bit like adding lighter fluid to a barbeque without any charcoal - one burst and it's gone, leaving you with nothing left.

Eating the right amount of carbohydrates, fats and proteins for you means that your blood sugar levels are balanced, and your cells are nourished at every level.

Some people require heavier animal protein, like red meats, with a large proportion of good fats (these are know as protein types). Others do well on more vegetable protein sources like beans and lentils, and a lower proportion of healthy fats, these people can also tolerate carbohydrates much better (carbohydrate types). While the rest lie between these two points (mixed types).

Our 21 Day Food Diary, available with our Elimination Diet, will help you discover what level of each of these macro nutrients works best for you.

Be under no illusion. Eating against your metabolic type can adversely affect your mental capacity, your moods, weight gain and loss, and your chances of succumbing to diseases from diabetes to heart disease.
Dedicating time to working out your metabolic type will be time well spent.

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