The Weston A. Price Foundation’s 11 Nourishing Principles are a good foundation for great performance. Are you an endurance athlete, cyclist, triathlete, or runner looking to optimize your performance through better nutrition? Let’s get into the nourishing principles of good health.
The Weston A Price Foundation and the research from the Weston A Price Foundation may highlight the perfect food for the perfect human diet.
Nourishing your body with the right foods and nutrients is essential for optimal health. A nutrition strategy tailored to your sport’s and lifestyle’s demands can make all the difference in taking longer distances while maintaining challenging training regimens.
Nourishing Principles of Healthy Athlete Diet.
Over a decade, Weston A. Price embarked on an extraordinary journey, venturing to remote corners of the world to examine the health of populations untainted by Western civilization. His book Nutrition and Physical Degeneration highlights the benefits of a nutrient-dense diet.
Life in all its splendor is Mother Nature obeyed.– Weston A. Price, DDS
His objective? Unveiling the key factors that contribute to optimal dental well-being. Through his meticulous studies, Price unveiled a remarkable revelation: dental caries and misaligned dental arches, culminating in crowded and crooked teeth, stem not from inherited genetic defects but rather from deficiencies in nutrition.
Proper nutrition is crucial for both growing children and training athletes. Ensuring a nutritious food well-balanced diet is essential to support their development and optimize performance.
1. Avoid all refined and denatured foods.
Diets of healthy, non-industrialized individuals exclude refined or denatured foods. They steer clear of ingredients like refined sugar, high fructose corn syrup, white flour, canned foods, pasteurized or homogenized milk, skim or low-fat milk, refined or hydrogenated vegetable oils, protein powders, synthetic vitamins, and toxic additives and artificial colorings.
2. Include animal foods.
Across various traditional cultures, animal food takes a central role in their diet. This includes a diverse range of sources, such as fish, shellfish, land and waterfowl, land and sea mammals, eggs, milk and milk products, reptiles, and even insects.
Notably, these cultures emphasize consuming the whole animal, encompassing muscle meat, organs, bones, and fats, with a particular preference for organ meats and fats.
3. Emphasize nutrient-dense foods
The perfect human diet includes organ meats, animal fats, eggs, raw dairy, shellfish, fish liver oils and fish eggs. When you eat meat you are giving your body nutrient-dense whole foods perfect for human health.
diets of thriving, non-industrialized communities consist of mineral-rich and water-soluble vitamin-rich foods, containing fourfold the amount compared to animal fats (such as vitamin A, vitamin D, and Activator X, now recognized as vitamin K2). In contrast, the average American diet falls significantly short in these essential nutrients.
4. Eat some animal food raw and drink raw milk.
All traditional cultures cooked some of their food, but all consumed a portion of their animal foods raw.
5. Enjoy lacto-fermented condiments and beverages.
ical and traditional diets abound with food enzymes and beneficial bacteria sourced from Lacto-fermented vegetables, fruits, beverages, dairy products, meats, and condiments.
6. Prepare seeds, grains, and nuts correctly
eds, grains, and nuts undergo various processes like soaking, sprouting, fermentation, or natural leavening to counteract the presence of anti-nutrients such as enzyme inhibitors, tannins, and phytic acid, which naturally occur in them.
7. Enjoy saturated fats; avoid industrial seed oils.
Traditional diets have a wide range of fat content, from 30 percent to 80 percent of calories. However, only a mere 4 percent of calories are derived from naturally occurring polyunsaturated oils found in grains, legumes, nuts, fish, animal fats, and vegetables. The remaining fat calories predominantly consist of both saturated fat and monounsaturated fatty acids.
8. Fatty Acids and Cod Liver Oil
Consume animal foods from land and sea to balance omega-6 and omega-3 fatty acids. Traditional vegetarian diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.
9. Add Salt
All traditional diets contain some salt. Use unrefined salt liberally.
ance the flavor and nutrition of your soups, stews, gravies, and sauces by incorporating gelatinous bone broth. Animal bones, typically used in the form of gelatin-rich bone broths above, have been a staple in traditional cultures for generations.
11. Nutrient-dense foods
traditional cultures, special nutrient-rich animal foods are provided to support the health of future generations, including parents-to-be, pregnant women, growing children, and even endurance athletes.
The diets of healthy, nonindustrialized peoples are devoid of refined or denatured foods and ingredients. They steer clear of refined sugar or high fructose corn syrup, white flour, canned foods, pasteurized or homogenized milk, skim or low-fat variants, refined or hydrogenated vegetable oils, protein powders, synthetic vitamins, as well as toxic additives and artificial colorings.
Principles are important for an athlete to get proper nutrition.
As an endurance athlete, proper nutrition is essential to your success. Eating the right foods before, during, and after workouts can help you perform at your best and recover quickly.
Some important principles to remember include fueling with carbohydrates for energy, ensuring you get enough protein to build and repair muscle, and staying hydrated throughout your training.
Additionally, paying attention to portion sizes and timing your meals around your workouts can help you optimize your nutrition intake.
By following these principles, you’ll give your body the fuel and nutrients it needs to go the distance and achieve your athletic goals.
The Western diet is full of toxins that don’t have a place in the athlete’s diet.
consuming commercially processed foods like cookies, cakes, crackers, TV dinners, soft drinks, and packaged sauce mixes. Opt for healthier alternatives to nourish your body and promote overall well-being.
and read labels! Steer clear of refined sweeteners like sugar, dextrose, glucose, high fructose corn syrup, and fruit juices. Also, bypass white flour, white flour products, and white rice.
Avoid all hydrogenated or partially hydrogenated fats and oils. Avoid all industrial polyunsaturated vegetable oils made from soy, corn, safflower, canola or cottonseed.
Avoid foods cooked or fried in polyunsaturated oils or partially hydrogenated vegetable oils.
Do not practice veganism. Animal products provide vital nutrients not found in plant foods.
is advisable to steer clear of products that include protein powders, as they often contain carcinogens or proteins that have been compromised during processing is advisable to avoid lean meat, skinless poultry, reduced-fat milk, and egg whites without the yolks. Consuming protein without the necessary cofactors found in animal fats can potentially lead to deficiencies, particularly in vitamin A.
is advisable to steer clear of processed, pasteurized milk and refrain from consuming ultrapasteurized milk products, lowfat milk, skim milk, powdered milk, or imitation milk substitutes.
Avoid factory-farmed eggs, meats and fish. Avoid highly processed lunch meats and sausage. ensure optimal mineral absorption and prevent digestive issues, it is advisable to steer clear of rancid or inadequately prepared seeds, nuts, and grains commonly found in granolas, quick rise breads, and extruded breakfast cereals.
Avoid canned, sprayed, waxed and irradiated fruits and vegetables.
Avoid genetically modified foods (found in most soy, canola and corn products).
enhance the quality of your diet, it is advisable to steer clear of artificial food additives, particularly MSG, hydrolyzed vegetable protein, and aspartame, as these substances are classified as neurotoxins. It’s worth noting that even if not explicitly mentioned on the label, many soups, sauce and broth mixes, as well as commercial condiments, often contain MSG.
Avoid caffeine and related substances in coffee, tea, and chocolate.
Avoid aluminum-containing foods such as commercial salt, baking powder, and antacids.
Do not use aluminum cookware or deodorants containing aluminum.
Do not drink fluoridated water. Avoid synthetic vitamins and foods containing them. Avoid distilled liquors. Do not use a microwave oven.
Include Healthy Fats
you an endurance athlete struggling with the concept of fats? Let’s clear the confusion. Traditional fats, packed with nutrients, have been a source of nourishment for thriving communities throughout history. Embrace their goodness, just like our ancestors did, and power your performance to new heights.
it comes to cooking, there are various options for fats to choose from. Butter, tallow, suet, lard, chicken, goose, and duck fat, as well as coconut oil, palm oil, and palm kernel oil, all serve as excellent choices. These fats, rich in saturated fats, are great for enhancing flavor and bringing out the best in your culinary creations.
making salads, opt for extra virgin olive oil (which can also be used for cooking), expeller-expressed sesame and peanut oil, and use a small amount of expeller-expressed flax oil.
Fat Soluble Vitamins
obtain fat-soluble vitamins, it is recommended to opt for fish liver oils like cod liver oil. Unlike fish oils that lack fat-soluble vitamins and may lead to an excessive intake of unsaturated fatty acids, fish liver oils are sourced from farmed fish, ensuring quality and effectiveness.
Restoring nutrient-dense foods
In conclusion, traditional diets provide many real benefits that have been overlooked by modern society. We must return to old eating methods to experience improved health and vitality due to the abundance of highly nutritious foods this type of diet provides.
Avoiding all refined and denatured foods, including nutrient-dense animal foods such as organ meats, animal fats, raw dairy, raw shellfish,, fish liver oils, and fish eggs, is essential.
As well, lacto-fermented condiments and beverages can be enjoyed and some raw animal food eatin should take place. Plant foods should be cooked most of the time so that anti-nutrients don’t be digested properly.
Satisfy cravings through saturated fats but avoid seed oils from industrial sources. Balance omega-6 and omega-3 fatty acids by consuming land animals as well as seafood
Added unrefined salt is a great way to increase flavor while still include nutrient dense gelatinous bone broth in soups or stews.
Not only does traditional diets benefit everyday individuals looking for restoring their health but pregnant mothers and growing children need these nutrient for proper development ,and athletes who participate endurance events will need the energy that those nutrient give them . Traditional Diets Have a Place in the diets of Endurance Athletes so try adapting some of these techniques into your own traditional diet rich current lifestyle for healthier outcomes now and into your future!