DIET:

5        Diet: The only one of these not specifically addressed by martial arts training is diet. We must be conscious of how we fuel our bodies. Some tips:

5.1              Think of Food as fuel, rather than comfort and indulgence. The BOVW recommends a whole food, mainly plant based diet made up of natural foods and rich in complex carbohydrates.

5.2              Drink water as your beverage of choice. Some coffee, tea, and little wine or lite beer are fine in moderation. Limit sugary drinks such as soda, fruit juice and so called "health" drinks.

5.3              Cook primarily by boiling or baking. Fry only with low fat, low cholesterol cooking oil, such as olive oil, safflower oil, or sunflower oil.

5.4              Do not consume sugary, salty or high cholesterol snacks, no chips, candy, cakes, cookies, ice cream, pizza, fries or greasy burgers, tacos, etc.

5.5              Eat fresh fish at least three days per week.

5.6              Consume red meat sparingly, and it should be lean, very red in color (a testament to its freshness), and try not to purchase any meat, poultry or fish that is pre-wrapped/packaged, as it may be old and possibly tainted.

5.7              Don't eat any more in one session than will fit in an average sized plate.

5.8              Try not to eat after 7:30pm.

5.9              Males (or females with a higher than normal calorie requirement) may increase their calorie consumption accordingly (up to about 20%), and may increase their protein consumption.

5.10          Ninety percent rule: Try to maintain your diet at least 90% of the time. Keep your "cheating" to a minimum and your body will reward you accordingly.

5.11          After one year of "healthy eating" practices, your metabolism and appetite will adjust to the healthier regimen, leaving you feeling like a superman or superwoman.