Romeo Wrestling

Your nutrition program is an ongoing daily program in which each phase builds on the previous phase. 

Phase I

1.         Cut out ALL junk food.  Junk food is anything that is high in fat or refined sugar.  Examples: French fries, cakes, cookies, candy bars, etc…

2.         Increase your water intake.  Drink water before, during and after workouts.  You should have between 8 – 10 glasses of water a day.

Phase II

1.         Eat broccoli.  Broccoli is very nutritious. 

2.           Along with broccoli, you should eat plenty of other vegetables.  Look for vegetables/fruits with color.  Usually the more color the more nutrients.  Vegetables are high in nutrients and low in calories.  Vegetables = minerals, Fruits = vitamins

Phase III

1.         Eat whole foods.  Whole foods means foods that are in their unrefined edible state, for example, whole wheat and whole grain pasta, whole fruits, whole grain brown rice, and unrefined oils, salt, and sweeteners.

2.         Refined foods, such as white flour used in bread, pastry, and pasta are not just missing a few ingredients that can be replaced by enrichment with three or four vitamins.  They lack up to 50 different minerals and trace minerals, a number of vitamins, virtually all the fiber and precious oils, and untold numbers of phytochemicals that support full immune function.  READ THE LABELS.

Phase IV

1.       Eliminate hydrogenated and partially hydrogenated oils from your diet.

2.       The process of artificially hydrogenating oils deforms fatty acids creating trans-fatty acids.  Putting trans-fatty acids into your body may unbalance the systems that regulate healing, lead to the construction or defective cell membranes, and encourage the development of cancer. 

3.       Read labels carefully and reject all products that contain them.  Partially hydrogenated oils are in most snack food, baked goods, cookies, crackers, spreads, and many other items in the grocery stores.

Phase V

1.       Increase your intake of fish (especially salmon) and soy-based products.

2.       Fish-eating populations have higher longevity and lower rates of disease than non-fish-eating populations.  Look for wild Alaskan salmon.

3.       Replace at least one serving of meat with a soy food of your choice.  Soy is an excellent source of protein.  Soy products have less saturated fat and contain isoflavones.  Isoflavones are compounds that offer protection against cancer.  Some of the products you can try are: tofu, tempeh, soy dogs, soy burgers, and soymilk.

Time-Table

Phase I - Preseason to December 1

Phase II - December 2 to December 15

Phase III - December 16 to January 5

Phase IV - January 6 to January 19

Phase V - January 20 to THE END!