Nutrition can be personal because everyone’s needs, goals, and tolerances are different. Nutrition can also be confusing because for every article you will read supporting one approach, you will find another refuting the same position and taking the opposite point of view. Despite all the noise, there are a few widely agreed upon principles when it comes to the quality and quantity of your intake. It’s on these foundational principles which we built the Elite Philosophy in regard to nutrition.
Click on each plus sign below for a more in depth look into each section.
I. The most critical element of your diet is the quality of food. High-quality foods are real foods: they have little to no human processing (see: Processed Foods) such that they are consumed in a form similar to how they exist in nature. This means real foods are perishable. They lay the foundation of healthy, capable, and fit humans primarily because of the nutrient density therein. Real foods contain the types and amounts of macronutrients (protein, carbohydrate, and fat) and micronutrients (vitamins and minerals) necessary for health and fitness. Additionally, they contain no refined sugar and are free from man-made substances that are not associated with health (artificial oils, chemicals, etc.). II. Real foods include meat, fish, eggs, dairy, vegetables, fruits, nuts, seeds, legumes and traditionally prepared grains. These are conventionally found on the perimeter of the grocery store, although some exceptions exist. Farmer’s markets provide an exceptional resource for sourcing real foods. The more natural the environment the food is produced in or from, the more ideal in terms of health (i.e., free-range, grass-fed, wild-caught, and/or organic labels are best). However, if these are not available or are cost prohibitive, individuals should still select real foods without these distinctions. Resources
I. It's also important to have some limit on the overall quantity in your diet and balance intake across the macronutrients (protein, carbohydrate, and fat) to support your goals (e.g., fitness, health) and activity level. Intake between individuals can vary considerably once one accounts for sex, age, genetics, goals, and activity level. As an example, two people of the same height may have disparate intake levels if one is a younger male trying to gain muscle mass and the other is an older female trying to lose weight. Once the overall intake is established, a rough balance of the macronutrients (40% carbohydrate, 30% protein, 30% fat based on calories) is recommended for most of our population (i.e., the non-professional-one-workout-a-day-crowd).
II. Our coaches or nutrition partners can help estimate the total amount of food and specific macronutrient distribution one needs relative to their context. Even without an individualized plan, one can eat balanced meals (generally 3-5 meals per day, 3 for smaller females and 5 for larger males). At each meal, it is important to have protein (meat, fish, eggs, dairy), carbohydrate (fruits, vegetables, legumes, traditionally prepared grains), and fat (nuts, seeds) represented. Generally, protein portions can be the size of your palm, starchy carbohydrate sources can be the size of your fist (plus as many vegetables as you can fit on the plate), and fat the size of your thumb (be aware certain meats, eggs, dairy, or the cooking oil for preparation may already provide enough fat for those trying to lose weight). Some individuals may need more personalized macronutrient distributions, but this is a good starting point for most.
I. Refined sugar is an element of the modern diet, that with broad consensus, is detrimental in excess. Refined sugar results from processing foods (see: Processed Foods) to extract pure sugar and then it is added to a food to make it taste sweeter (hence, refined sugar is also called “added sugar”). Routine over-consumption of refined sugar is linked to chronic diseases such as obesity, metabolic disease, and diabetes; combined, chronic diseases are the leading cause of death worldwide. It is relatively easy to consume excess refined sugar due to its addictive nature: your body reacts the same to sugar as it would to other stimulants including certain narcotics. This may cause codependency, reliance, and habit. If you are serious about your long-term health, practically eliminating refined sugar from your diet is a priority.
II. There are more than 60 different names for sugar on food labels such that the ingredient list may not actually list “sugar” despite containing a refined sweetener. This makes it difficult to avoid. The American Heart Association recommendations no more than 38 grams (9 teaspoons) of added sugar for men and 25 grams (6 teaspoons) of added sugar for women. As an example, servings of processed yogurts, cereals, and juices can routinely exceed this daily target. The easiest way to avoid refined sugar is to eat real foods (see: Real Foods).
Steele et al. (2016). Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4785287/
Moss, M. (2013). Salt sugar fat. (BOOK)
*3. Guyenet, S. (2015). How Much Does Sugar Contribute to Obesity? http://wholehealthsource.blogspot.com/2015/08/how-much-does-sugar-contribute-to.html
I. Processed foods can be defined as those altered by human intervention such that their inherent nutritious value is significantly reduced. For example, while some nutrient loss may occur via boiling broccoli, we do not consider that a “processed” food. Instead, processing consists of the practices that occur outside of a residential kitchen where nutrients are stripped, anti-nutrients (chemicals, preservatives, sugars) are added, and industrial methods are used (e.g., solvent extraction). There is consensus that real foods are associated with health and processed foods are not. This is likely in part due to the stripping of the natural anti-inflammatory components of real foods that make processed foods associated with systemic inflammation and chronic diseases (To note, refined sugar is a processed food, see: Refined Sugar).
II. By eating real foods (see: Real Foods), processed foods are subsequently minimized in the diet. This means avoiding packaged items with long shelf-lives and items you could not make in your own kitchen.
O’Keefe, J.H. & Cordain, L. (2004). Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How to Become a 21st-Centry Hunter-Gatherer. http://www.mayoclinicproceedings.org/article/S0025-6196(11)63262-X/fulltext
Cordain, L., et al. (2005). Origins and evolution of the Western diet: health implications for the 21stcentury. https://academic.oup.com/ajcn/article/81/2/341/4607411
Guyenet, S. (2015). What Properties Make a Food “Addictive”? http://wholehealthsource.blogspot.com/2015/07/what-food-properties-make-food-addictive.html
I. Ideally, the real foods in one’s diet should be selected from a variety of protein, carbohydrate, and fat sources. The body needs approximately 40 essential (i.e., must be obtained from the diet) nutrients to function, flourish, and recover properly. The essential nutrients are comprised of amino acids (from proteins), fats, and vitamins and minerals. A variety of real foods ensures the essential nutrients are optimally represented in your diet. Perhaps as equally important, adding variety to your diet will keep eating fun and exciting and therefore more sustainable in the long-term.
II. Through variety, you can explore new foods, new recipes, and learn about your taste, palate, and appetite. Perhaps you will discover new favorites, explore foods from different cultures, or even venture into farmer’s markets or meet local food producers. Trying to eat (relatively) seasonally can be a great way to add variety to the diet. All of these types of adventures can be healthy for both body and mind.
Cordain, L. (2002). The Nutritional Characteristics of a Contemporary Diet Based Upon Paleolithic Food Groups. https://thepaleodiet.com/wp-content/uploads/2015/08/The-Nutritional-Characteristics-of-a-Contemporary-Diet-Based-Upon-Paleolithic-Food-Groups-The-Paleo-Diet.pdf
Synkowski, EC. (2018). The Last Superfood List. https://optimizemenutrition.com/2018/04/12/the-last-superfood-list/
I. We believe that food can serve as an extremely positive and important role in your life through mindful, intentional, and enjoyable eating. In total, this category is your relationship with food. The statement that “food is fuel” is only half true: food is also deeply entwined with our social, psychological, and emotional needs. Food can play a pivotal role in cultural or local tradition, may serve as a nostalgic reminder, or may invoke feeling, whether positive or negative. As such, your relationship with food is very personal.
II. Ideally, we strive to eat mindfully and intentionally – thinking about our food and intake from a healthy and grounded perspective to serve our health and fitness, all while taking part in social norms. This means learning to find a balance between eating for long-term health and fitness while also being able to enjoy a special occasion without restriction. Balance and perspective are integral in shaping a healthy relationship with food. However, one’s relationship to food is a common struggle. It is even possible to be eating “well” from a quality and quantity perspective yet still have a negative relationship with food. If you are struggling to attain a healthy relationship with food, please reach out to one of our coaches.
The Center for Mindful Eating. “The Principles of Mindful Eating.” https://thecenterformindfuleating.org/Principles-Mindful-Eating
The Center for Mindful Eating. “Healthy Eating Position Statement of The Center for Mindful Eating.” https://thecenterformindfuleating.org/Healthy-Eating
The Center for Mindful Eating. “Position on Mindful Eating & Weight Concerns.” https://thecenterformindfuleating.org/Weight-concerns
Dial in your fitness by way of wholesome, fuel-focused nutrition. As an affiliate of Working Against Gravity (WAG), we’ve created a fine-tuned nutrition program to ensure that every minute you spend in the gym pays off — mentally and physically. Our nutrition coach will work with you to help you turn your sweat sessions into the results you’re after.
HOW DOES IT WORK?
This program pairs you with a nutrition coach from our gym who has been screened, trained and certified to teach you the ins and outs of meal prepping, weighing, tracking and more. Your coach understands that every physical body is different. They listen, adjust and help you learn how to make sense of your own anatomy and relationship with food. Because no two bodies are the same.
Fill out our questionnaire
Answer a few questions so we can get to know you.
Meet your coach
We’ll assign you to a nutrition coach to guide you through every step.
Set your goals
Then your coach will tell you how many grams of protein, fats and carbs you need to consume daily to reach your goals
Gain a support group
Stay accountable with weekly one-on-one check-ins and unlock access to our members-only Facebook page.
Chart your progress in one central web app that logs your weight, macronutrients, measurements, milestones, photos and more.
A PERSONAL COACH
Your coach will support you through every challenge and triumph you experience while on your way to reaching your goals. After all, he or she has been in your shoes — as every single WAG coach started as a member.
A WEB APP TO HELP KEEP TRACK
We spent over 10,000 hours custom developing this technology because we believe in data, not fads or tricks. Think of Seismic as the tool that makes all of this tracking and planning a breeze.
MEMBERS ONLY FACEBOOK GROUP
Whether you’re looking for a high-protein recipe, extra guidance for a weekend at the not-so-healthy in-laws or someone to share your exciting latest #WAGwin with — this exclusive community is ready to welcome you with open arms.
“My goal was to better reflect the amount of training I do by losing body fat and increasing strength. I've tried many different diet plans but I couldn't sustain any of them. I train really hard and I thought that all I needed in a diet plan was good science but I was missing something really big. Because my coach invested in the mental and emotional components of my eating, I succeeded where I used to fail.” - Anastasiya
“My Coach has been an incredible help through the entire process, she was even able to help me through a week-long work trip to The Netherlands where their eating habits are way different than ours (bonus - I learned how to calculate my Protein, Carbs, and Fat in Dutch).” - Sterling
Learn how to track your food and use tracking apps
Learn what your body needs in order to feel and perform at its best
Gain an understanding of serving sizes, quality and nutritional composition of your favorite dishes
Establish habits and routines
Learn about yourself and your tendencies with food – emotions, triggers, cravings, etc.
Develop a positive relationship with food
Experience first-hand the importance of consistency to see the best possible results
Work through the initial discomfort of tracking your food, eating at restaurants and dealing with peer pressure
*Results may vary. Following your coach’s guidelines is required for best results.
Experience the benefits of one-on-one nutrition coaching. Your coach will work with you to develop a plan to reach your goals. And, by the “end,” you’ll become the expert. It’s an investment worth making in your health — one that buys earned results.
WHY ELITE NUTRITION POWERED BY WAG?
Simple. This is the nutrition program that’s trusted by the pros. CrossFit champions, Olympic lifters and professional athletes are among some of WAG’s loyal members. If it’s worked for them, then it’ll work for you. Stick with it and you’ll see results like the 15,000 others who have changed their lives with this program.
Our friend and Elite CrossFit member Cassy Joy Garcia is on a mission to empower healthy lifestyle transformations through clear nutrition science, delicious recipes, and healthy mindset tips. You can find over 500 of her healthy gluten-free and Paleo recipes on this website, her healthy living podcast "Fed+Fit" in iTunes, and her signature food + fitness monthly program "The Project" via the link to my left. Be sure to sign up for the newsletter (red box below) so you don't miss anything new!
Zedric’s has miraculously managed to combine healthy meal prep with gourmet flavors to create a unicorn of healthy, chef-prepared meals that are ready-to-eat for people on-the-go in our great city of San Antonio. Zedric’s has 3 locations, in 3 different areas of San Antonio, all easily accessible via motor transportation and in some cases, by foot. Their locations stay fully stocked with ready-to-eat meals made fresh daily, available for breakfast, lunch, dinner, and even snack time. Grab your meals to go or take a load off and enjoy them in-store. Either way, you’re getting a quick, delicious, healthy meal that will leave you satisfied and regret-free.
Zedric’s offers free delivery on orders of $75 or more. Yes, you read correctly. FREE DELIVERY. Healthy shouldn’t be a hassle. With just a few steps you can choose your meals or pick a meal plan, place your order online, and relax while their chef’s prepare your meals and have them delivered to your door - fresh and ready-to-eat when you need them.