Nutrition - Innovative Fitness

I got two emails this week from trainers at Innovative (Ivan my new Monday guy and Keith my big bald Wednesday man).  Keith and I will chat this week about all of my compiled nutritional advice and then I'm going to organize the heck out of my meal schedule.
Here's what they're saying....


Keith:
Big thing we need to do, is cut out a lot of the CARBS, especially in the morning and at night.
It would be amazing if you could also start on a fish oil, drinking 3L of water a day and eating protein at every meal.

Breakfast DO's:
-animal protein (eggs, left overs, meat :-))
-20 almonds
-water
-coffee
-veggies
-piece of fruit or small handful of berries 
Breakfast and general Don'ts:
-juice
-grains
-wheat
-gluten
-dairy
-sugar
AM and PM Snacks:
-veggies and small amount of clean hummus 
-nuts (20max)
-any breakfast do's
-If you need a sugar fix go for 70% organic dark chocolate (30g/day max)
-If you need a booze fix go for an organic Spanish red wine (2glass
max/serving)
Lunch:
-look at the list above
Dinner:
-look at the list above
All you can eat veggies (he sent quite the list): best raw

Ivan:

• Eat at least 3 meals daily and 2 - 3 snacks. Research in 2009 has shown to be no difference between people that ate 3 or 6 meals per day, but a significant difference when individuals ate less than three meals per day, dramatically slowing down their metabolism and increasing fat storage, so make sure you eat at least 3 main meals a day and introduce some snacks to 

make it 5 or 6 !

• Take a high quality multivitamin every day, unfortunately food that you buy in the 
supermarket will not give you all the nutrients that you need for your new active life style.
• Start your day with a glass of water. • Increase your daily water consumption; I recommend 
drinking at least 8 to 12 glasses.
• Make the first meal of your day protein and complex carbs eg: low fat plain greek yogurt 
(ummm ew gross) and granola and some unpasteurized honey for sweetness. 
• Minimize consumption of any and all refined sugars and sweets 
• Reduce your caffeine consumption. Caffeine dehydrates your body and increases
levels of anxiety, if you are going to have coffee have one cup in the morning or
try green tea, green tea will wake you up, but will not give you a crash afterward.
My favourite is "matcha" this is a pure and powerful type of green tea, it contains
an EGCG an antioxidant that increases resting metabolism and stimulates fat burning.
• All heavy starches including pasta, rice and bread should be consumed by your
second meal of the day, unless after exercise.
• Limit your dairy intake to your first or second meal. 
• Protein should always be your first choice then carbohydrates and/or vegetables
should be added to your meals. 
• Limit sugary and fatty condiments such as salad dressing. Balsamic, olive oil, and lime
or lemon juice are a better choice for your salads. 
• Eat nuts as snacks 
• Limit your consumption of fruit juice. 
• Limit your carb consumption after lunch. 
• Limit your consumption of alcohol to one glass a day and make it a red wine,
polyphenols in the red wine help your body block fat absorption. According to a recent
study, red wine marinates work too. 
• Include essential fatty acids omega 3 in your diet, like salmon and chia seeds