Eating for Optimal Health the Northstar Fitness Way
2023.1.21
The purpose of this article is to show you a way of eating that is healthy, nutrient-dense, whole food-focused and that optimizes gut health, corrects nutrient deficiencies, and corrects hormone imbalances. It is intended for people who eat both plants and animals.
It is a way of eating that:
- Consists of whole foods in their natural state
- Covers all macronutrient requirements such as Protein, Fat and Carbs
- Covers all micronutrients such as vitamins and minerals
- Is optimal for people with digestive issues such as gas, constipation and reflux
- Recommends only 3 supplements that are simple and very affordable
Medical Disclaimer
I am not a doctor. What I am sharing is what I have found to work for myself and for many of my clients. The advise in this article is not medical advice. Please consult your physician for medical advice.
High-Performance Foods
I will introduce the foods by category of macronutrients. On some of the foods, I will also share the micronutrients.
Protein
- Lean Red meat
- Ruminant animals such as cows, bison, sheep, goats, venison
- These are high in heme iron, B vitamins, zinc, selenium, creatine, and healthy fats.
- Ruminant animals such as cows, bison, sheep, goats, venison
- Eggs
- For reference, a large egg is 6g of protein and 5g of fat.
- Make sure to always cook the whites.
- If you are allergic to eggs, know that most people who have egg allergies are allergic to the whites.
- The yolks are high in Vitamin K2, biotin, and choline.
- If your cholesterol is high, decrease the number of egg yolks you eat accordingly.
- Fish
- Eat Salmon, Mackeral, or Sardines about 2-3 times per week for Omega-3.
- Pro Tip: Eat all of your fish fresh. Canned is convenient but not the healthiest option.
- Eat Salmon, Mackeral, or Sardines about 2-3 times per week for Omega-3.
- Bone Broth
- Greek Yogurt
- If you are in the US, you have a variety of options. In Japan, we buy normal yogurt from Seiyu Supermarket and strain it for about 10 hours to make our own greek yogurt.
- Make sure that is 100% 生乳. We find that whole foods in their simplest form are easiest to digest.
- If you are in the US, you have a variety of options. In Japan, we buy normal yogurt from Seiyu Supermarket and strain it for about 10 hours to make our own greek yogurt.
Dietary Fat
- Nearly all animal proteins also include a certain amount of fat
- We find that we don’t use oil, such as olive, sesame or coconut oil, because we are getting ample fat from the protein sources we are eating.
- Almonds
- I generally eat about 10 almonds per day for ‘crunchy fun’ and for their Vitamin E and magnesium.
- Almonds and dried cranberries on greek yogurt make a wonderful dessert.
- I buy these in bulk at Amazon Japan.
- Butter
- We like grass-fed butter from Westgold or Kerrygold. I used about 2g to coat the pan for cooking eggs.
Carbohydrates
- Starches
- White rice
- This is our staple because it’s so easy to digest, and is a great source of clean carbs which doesn’t cause gas.
- Potatoes
- Are an amazing solution for constipation due to their high potassium content.
- Both white and sweet potatoes are great, however with sweet potatoes in Japan, please be careful because some can be more fibrous than others and cause significant bloating and gas.
- Pro tip: To avoid bloating and gas, definitely don’t eat the skin on sweet potatoes. With white potatoes, if you like the taste of the skin, go for it and see the results. If you get gas from them, ditch the skin next time.
- White rice
- Fruit
- Oranges, orange juice, mandarins, pineapple, strawberries, blueberries, lemons, limes, honeydew, cantaloupe, kiwi, and cranberries are delicious and refreshing.
- Fruit Vegetables
- Red, green, or yellow peppers, tomatoes, cucumbers, celery, eggplant, and squash/pumpkin are great options.
- Vegetables
- Cooked Spinach.
- It contains Vitamin K, Magnesium, and Potassium.
- Be aware that spinach contains oxalates, so if you are susceptible to kidney stones, reduce or eliminate it from your diet.
- Raw Carrots
- Eat them raw for intestinal health.
- See Dr. Ray Peat’s take on why raw carrots are vital to intestinal health.
- Wait, aren’t you forgetting the Brocolli?
- Nope! Been there, done that. I used to love broccoli & cabbage. I always thought I was just a gassy guy, but when I eliminated these foods, I realized that I am not that guy at all! It’s good to be gas-free and have my adorable wife smiling again^^/.
- Cooked Spinach.
- Seaweed
- Do your very best to eat some seaweed daily. I recommend yaki-nori without the aji-tsuke. Konbu and wakame are great as well.
- Seaweed is an excellent source of Iodine, which optimizes the thyroid, metabolism, immune system, and digestion.
- If you just can’t stomach seaweed, eat about 100g of real cranberries. You can buy them frozen in Japan.
Salt
- Use high-quality salt like Redmond Real Salt from iHerb or this Okinawan salt from Amazon Japan.
- If you are compliant with this diet and not eating processed foods, you will need to salt your meals to taste. In the beginning, it may seem like you are using a lot of salt, but just trust your DNA, as your body knows how much you need.
Recommended Supplements
- Magnesium Citrate
- Take 300-400mg before bed. Even with a diet that is spot on, most of us will be deficient in magnesium, so I recommend it. It also helps get a very deep sleep.
- Vitamin D3
- Take 4,000 iu. Most of us are deficient in Vitamin D3, that’s why I recommend it.
- You may want to have a blood test called Vit D-25 Hydroxy Test to get your levels so you know the exact amount you need.
Optional Supplements
- Creatine Monohydrate
- If you aren’t eating more than 1kg of beef daily and you are an athlete or are training to increase your muscle mass, then I recommend you supplement with creatine.
- 5g per day is all you need.
If you have sensitive digestion or are aiming for optimum health, limit or eliminate these foods
- Whey Protein Powder
- The reason I say this is because of personal experience. If I drink whey protein powder first thing in the morning on an empty stomach, my stomach hurts. For me, that’s a sign that it’s not a match for my system. If it works for you, go for it, but if not, just let it go. You can get all the protein you need from whole foods.
- Grains other than white rice (wheat/white flour, oats, brown rice)
- Processed Vegetable oils (canola, soybean, corn, safflower)
- Legumes – ♫beans beans the musical fruit♫
- Onions
- Garlic
- Coffee
- I know that you may hate me for this one. If you have a sensitive digestive tract, you will know that coffee can cause issues. It’s also a drug, just saying.
- Sugar alcohols (Erythritol, Xylitol, Sorbitol, Sucralose)
- High Raffinose Vegetables (broccoli, cauliflower, cabbage, brussels sprouts, asparagus)
- Added sugar
Putting This in Action
We are all unique so what works for me and many of my clients, may not work for you. If you have digestive issues, I highly recommend you give this your best shot for about 2-4 weeks and see how you feel.
I intended to keep this article simple and give you just the minimum effective dose so that you could get started. If you have any questions, please leave them in the comments below.
I am giving full credit to the information in this article to Stan Efferding, founder of The Vertical Diet. Hats off to Stan! I have tried about 10 different diet approaches and found this one to be the best fit and very easy to continue for years on end.
If what you read here resonates with you and you’d like some help with your diet, radical life transformation, mindset, or training, I’m offering a free 30-minute zoom call. If that’s you, book a call HERE.
Yours in Optimal Health,
Bodhi