Thank you!
Here’s your free gift: A checklist for a day’s worth of food that can help you maintain your diet while you’re on the run. I hope you find this helpful, and if you have any questions about substitutions or portion sizes, please feel free to contact me.
Keep this sachet with you, and you will have approximately 2,000 calories to help maintain energy and protect lean muscle. In an emergency, it can replace an entire day of food. The calories are divided up as Fat 30%, Carbohydrate 40%, and Protein 30%. I have allowed for a higher allowance of fat than usual, because it digests slower and promotes satiety. If you’re stuck somewhere with no access to food, you can munch on this throughout the day. Remember that there is no substitute for a fresh, varied, and colorful diet.
The Checklist
A lifesaver for those who are stuck with no healthful food options
This is a suggested list of nonperishables that you can keep with you longterm. Remember that you need complete foods, so as much as possible make smart choices at restaurants when you’re on the go. Some of these suggested items are highly processed, so you should not rely on them as your only source of nutrition and energy for days on end.
This is a very generalized list, so you may want to check a macro calculator to make adjustments. Note: This package is for a moderately active man who wants to maintain a weight of approximately 160 lbs.
| Food | Calories | Fat | Carbs | Fiber | Protein |
|---|---|---|---|---|---|
| 3 ounces Beef jerky (Brooklyn Biltong) | 315 | 3 | 30 | 0 | 42 |
| 3 ounces raw, unsalted mixed nuts | 564 | 48 | 18 | 9 | 15 |
| 2 whey protein gel packets | 216 | 0 | 4 | 0 | 50 |
| 2 Cliff bars | 522 | 10 | 88 | 14 | 20 |
| 1 PowerBar | 361 | 9 | 40 | 5 | 30 |
| TOTALS | 1,978 | 70 | 180 | 28 | 157 |
Questionnaire
New Clients: Please submit your health history prior to our first appointment- Be thorough and specific
- Feel free to ask questions
- Submit 24 hrs. before Evaluation
Fail to plan, plan to fail: Be ready when you’re stranded on the road.
I spent 10 years on the road traveling incessantly. I committed myself to good nutrition: I always immediately found a way to go to a local store to stock up on the fresh options on my mental checklist to keep handy at my lodgings. There were plenty of times it was practically impossible, and I had to make compromises. But then I experienced an extreme version of this: I was at the Philadelphia airport when Superstorm Sandy came ashore. That was a nightmare.
Ever since then, I prepare for as many eventualities as possible. I assembled this packet in case I truly had no real options. It could be very helpful to you as well, hurricanes or not. If you fail to plan, you should plan to fail.
Proteins
Protein is the building block of muscle. You must have it on your checklist. Your own dietary restrictions and preferences will dictate which products you will add into your stack. Complete protein comes from animal products. For pre- and post-workout supplementation, you will need a fast absorbing protein. Whey is the best option. Casein, egg and beef proteins are slow digesting, and soy elevates estrogen. A note for vegetarians: The only plant I am aware of that is truly a complete protein is quinoa. Learn More About Protein
Carbohydrates
Starches are three or more simple sugars that join together at the molecular level to create long chains and coils. When they accompany fiber, they require much more time to metabolize. People call these “good carbs,” because they have a lower glycemic index, and therefore won’t cause you to have insulin spikes and energy crashes. Complex carbs/starches should comprise the largest portion of your calories, because this is the body’s most efficient source of energy. It also supports muscle repair. Vegetables, tubers, nuts, seeds, quinoa and whole grains are all sources of complex carbohydrates to include on your checklist. Learn More About Carbohydrates
Fats
You need fat to maintain your nervous system and to move fat soluble vitamins throughout your body. You need it for healthy skin and hair, and it helps with body temperature regulation. Plus it cushions your organs. Appropriate levels of body fat are also important to maintain energy levels between meals and while fasting.
Each macronutrient has many other functions, but this is a good short list. Also, try to include all three macronutrients together simultaneously at each meal. All of them help to use the others more efficiently. Learn More About Fat
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