Be Healthy

olive oil gluten

In Bikini Competition Dieting Part 1, we discussed proper quantification of calories, protein, fats and carbs. I believe that getting this part right is 70% of the entire puzzle. However, it is extremely important not to overlook food quality as a factor as well.

Let’s begin with produce. The assumption is that organic produce will automatically contain more nutrients than conventionally grown produce. While this is usually the case, it is not written in stone, or even all that significant. The USDA guidelines for organic produce do not require any sort of testing for nutrient content, and studies have shown the differences to be negligible.

A better choice for bikini competitors is fresh, locally grown produce from farms that do not use heavy pesticides. Freshness is a much bigger factor in a fruit or vegetable’s nutrient content than whether it is organic or not. Visit your local farmers market 2-3 times per week, or find out if any of your neighborhood grocery stores sell locally grown produce.

Another topic of importance is gluten. I say this because of the recent discoveries that a large percentage of the population is either gluten sensitive or has celiac disease, whether diagnosed or not. The current statistics show that 1% of the population is diagnosed with celiac disease, 15% is gluten sensitive/intolerant and that up to 35% may be affected but either undiagnosed or misdiagnosed.

Many suspect that there will soon be evidence showing adverse effects of high gluten diets even in “tolerant” individuals. While I am not yet at the point of blacklisting gluten for everyone, I do strongly suggest getting tested for intolerance and celiac disease.

Conventional testing has been very flawed, but can now be done with accuracy via regular mail through a company named enterolab. I strongly suggest going this route, as gluten can cause all sorts of problems for undiagnosed competitors, namely uncontrollable inflammation.

Last but not least, your fat sources. It should come as no surprise that natural sources of fat are the only acceptable ones. You will want to avoid hydrogenated oils and trans fats like the plague. Most of your fat should be coming from sources such as fish, nuts, olive oil and coconut oil.

Saturated fats are okay for most of your prep, but should come mostly from coconut oil, nuts and lean cuts of meat. When consumed in excess, they can tend to contribute to the “stubborn fat” that you will likely be fighting with towards the end of your prep, so be sure and keep them to a minimum during the final few weeks prior to your competition.

These are three main areas where food quality is very important. Going with whole foods and 100% organic/locally produced is never a bad idea, but since the sport of physique competition is already expensive enough, I find it important to point out that there are areas where money can be saved without sacrificing results. I plan to do the same with my upcoming nutritional supplements article. Keep up the hard work!

Joe Lenihan is the owner and operator of Next Level Personal Training in San Diego California. For over 13 years, he has been helping men and women break through their fitness plateaus and get the body of their dreams! His specialty is preparing female fitness and bikini models, figure athletes and other physique competitors for their events. He also trains average Joes and Janes who are interested in achieving the same aesthetic of these types of athletes without actually being one. He is available to train at his studio, outdoors or at your home. For more information, visit Joe’s website at http://www.nextlevelpersonaltrainer.com/blog

What is your favorite gluten free, milk free, meal?

I just made a gf crispy chicken salad:

Lemon & Thyme Roasted Chicken
Asparagus Risotto
Green Salad w/ Balsamic Vinaigrette
Fresh Fruit for dessert

Grilled Filet Mignon
Fluffy Baked Potato
Sauteed Mushrooms
Fresh Berry Medley