Diet and Nutrition

We are not calorie counters here at Advo Sports Fitness, we just eat smart. Meaning that we eat based on what we know about nutrition and what is right for our bodies. For example, Jim monitors his sodium intake because he retains water really easily making him feel swollen and uncomfortable the following day. Knowing what causes reactions in your body and using that information will help you create a diet that is right for you. How do you know what's right? Research, practice and listening to your body.

Some like to follow a pretty strict Paleo Diet with the addition of the AdvoCare protein shakes and bars. The Paleo Diet basically eliminates grains such as bread, cereals, granola and pasta along with dairy products such as milk, cheese or yogurt. Added sugar and salt are out as well, and other restricted foods include starchy vegetables and legumes such as potatoes, beans, peanuts and peas (Except for the occasional sweet potato after a grueling workout).

The diet allows a list of whole foods, lean protein, fruits, vegetables, nuts and seeds. Recommended protein sources include grass-fed beef, poultry, eggs, wild game and fish. Carbohydrates are encouraged from natural foods such as fruits and vegetables. The goal for selecting fruits and vegetables is to strive for a variety of colors to maximize the amount of vitamins and minerals. Nuts and seeds provide the essential healthy fats, with walnuts, almonds and sunflower seeds being the best choices. This diet makes people feel more energized, lighter, and improves his allergy symptoms greatly.

Others eat a diet that consists mainly of the items on the Paleo list with the addition of natural granola (1 serving per day), Greek yogurt(1 serving per day) , whole grains (1-2 servings per day), and AdvoCare shakes and bars. This is the formula that is right for some and makes them feel the healthiest.

Your goal should be to educate yourself on nutrition so you know what is right for you and what is not. An old Chinese proverb comes to mind: "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime." There a hundreds of different programs out there for you, but none of them will work until you understand nutrition and your body.

Here at Advo Sports Fitness, we will provide you with some helpful links (on the side banner) to help you become a student of nutrition. Here is a mnemonic to help you on your way; J.E.R.F. - Just Eat Real Food. Eat only nutrient-dense real food. Avoid processed food (being anything that is made in a factory), and anything with ingredients that you can't pronounce. Just this change alone will have you dropping pounds and feeling better.

If you have any questions or would like more information about our diets, please contact us. We are here for you!

The Importance of Detoxing

The following article from has guidelines to follow in order to detoxify your body. We highly recommend detoxing at least once every 3 to 6 months to restore yourself. If you are just starting your weight-loss journey, your first step should be to detoxify. We recommend the AdvoCare Herbal Cleanse if you are not going to do the full 24-Day Challenge. I know this will seem a bit challenging, but if you use our products and follow the guidelines from the article below, you will see and feel the difference.

The importance of detoxing your body

One of the most important things anyone can do to improve overall health and fitness is detoxing the body. This detoxiing should ideally take place a couple of times a year, and many people prefer to do it at the spring and fall of every year.

No matter when you do your detoxing, however, it is important to do it the right way. Diet, exercise and avoiding stress are all essential elements of maintaining good health and optimal fitness, and it is important to take these elements into account as you create your detoxification plan.

Why should I consider detoxing

Detoxing is particularly important in the modern world, since environmental pollutants, toxins and other elements can quickly build up to toxic levels and cause ill health and a variety of mental and physical consequences. These serious consequences include such things as weakened immune system to fatigue to feeling of depression.

Fortunately the diet needed for proper detoxing is simple and easy to follow, and it can be repeated as often as needed in order to ensure optimal health benefits.

What to eat when detoxing

We will start are detoxing discussion with a list of foods to include when on the detoxification diet. Any combination of the foods listed below can be used, provided that the combination provides a nutritional and balanced daily diet.

  • Fruit - it is important to eat plenty of fresh fruit when detoxing, and any type of fruit can be used, including apples, oranges and more exotic fruits. Fruit juices are fine as well, provided that they are made with 100% real fruit and contain no artificial preservatives or added sugar.
  • Vegetables - as with fruit, it is important to eat plenty of vegetables while detoxing Some of the most popular vegetables for detoxing the body include onions, carrots, turnips, cabbage, bean sprouts, peppers, mushrooms, corn, leeks, cauliflower, broccoli and Brussels sprouts.
  • Beans and lentils - any kind of beans are great for detoxing the body, including dried beans and beans canned in water. Beans canned in oil should be avoided. Some of the most popular beans for detoxing include kidney beans, lima beans, pinto beans, black eyed peas and lentils.
  • Tofu and quorn - These two popular meat substitutes are excellent choices for detoxing.
  • Oats - oats are great for sprinkling over fresh fruit or for use in a porridge. Oats can be sweetened and enhanced with honey or fresh fruit.
  • Fresh fish - fish can be a major part of the diet while detoxing. Some of the healthiest varieties of fish include cod, salmon, mackerel, monkfish and trout.
  • Live yogurt - Live yogurt is a great choice for detoxing, as it contains valuable nutrients and beneficial bacteria which help to sooth the digestive tract during the detox process.

What to avoid when detoxing

Just as there are foods that should be included in the detox diet, there are foods that must be avoided when detoxing. These foods include:

  • Red meat, chicken, turkey and other poultry
  • Processed meat products, such as sausages and pate
  • Milk, cream, cheese and other dairy products
  • Eggs, butter and margarine
  • Snacks like potato chips
  • Salted Nuts
  • Chocolate and sweets
  • Sugar, particularly refined sugar
  • Jams and jellies
  • Alcohol, tea, coffee, and soft drinks
  • Salt
  • Store bought salad dressings

Following this plan for detoxing several times a year is a great way to keep your overall health at its best, and to avoid the problems associated with pollution and stress. This plan for detoxing is simple, easy to follow, and can be used whenever you feel you need a lift.


The importance of proper nutrition and a healthy diet

Most people know that it is important to maintain proper nutrition and a healthy diet, but many people do not fully understand why it is important and just how important it is. Nutritional guidelines and recommendations are based on centuries of scientific studies and observations. Understanding why proper nutrition and a healthy diet are so important is an essential part of evaluating your own diet and making healthy choices.


A proper diet will include foods that give you energy so that your body can perform its basic tasks. The calories that come from food fuel your body and enable everything you do, from breathing and regulating your temperature to playing sports and going to work. Energy can only come from your food. A healthy diet full of proper nutrition will include all the energy you need to live.

Illness Prevention

According to the USDA, a healthy diet and proper nutrition go a long way toward preventing illness and creating a healthy life. Chronic illnesses, heart disease, cancer, diabetes, and other health problems have been linked to malnutrition and unhealthy diets. A healthy diet with adequate nutrition contains all the essential vitamins and nutrients that you need to create a strong immune system that can produce antibodies and fight illness.

Weight Management

A healthy diet is one devoid of extremely fatty foods, processed food products and other unhealthy products. According to the USDA and the National Institute of Health, a balanced diet with the proper nutrition is one of the keys to successful weight management. A healthy diet includes all the essential nutrients your body needs without the additional saturated fats and sugars. Maintaining a healthy weight is related to the prevention of chronic heart disease, diabetes and other serious illnesses.


Without proper nutrition and a healthy diet, your body will not receive the necessary vitamins and nutrients at critical development stages. As a person grows, she requires essential vitamins to develop her bones, muscles, organs and tissues. Poor nutrition can lead to stunted growth, learning disorders and weakened immune systems. When healthy eating habits are introduced to children at a young age they are more likely to continue those habits throughout their lives, ensuring their bodies will always benefit from proper eating habits.


The USDA recommends that you make your diet balanced and varied. Its nutrition guidelines are broken down into five essential categories including grains, vegetables, fruits, dairy products and lean proteins. These categories contain a balance of all the essential vitamins and nutrients you need to maintain a healthy diet with the proper nutrition. Eating too much of one type of food is not good for your body and often neglects crucial vitamins and nutrients.