America's fittest couple

Love + Fitness = Happiness

Nutrition 

Steamed chard, cauliflower, and squash.  
A healthy meal of quinoa, cauliflower, squash, and avocado.  Fresh black pepper always adds to a dish.

A healthy meal of quinoa, cauliflower, squash, and avocado.  Fresh black pepper always adds to a dish.

What you eat is equally important -- if not more important -- than your workouts.  You need to become the master of your own diet.    

 

It's not difficult to eat well, it's just about being committed.  The focus should be one healthy meal after another, until one healthy meal after another becomes your way of life.


Roasted fresh sardines.  Sardines are great because they're low in mercury and packed with essential fish oils.

Roasted fresh sardines.  Sardines are great because they're low in mercury and packed with essential fish oils.

Roasted Brussels sprouts.  Delicious and filling.

Roasted Brussels sprouts.  Delicious and filling.

Use the colors of nature -- not artificial colors -- to become the artist of your plate.

 

Kasha, steamed red cabbage, chopped scallions, and ripened Florida avocado.  

Kasha, steamed red cabbage, chopped scallions, and ripened Florida avocado.  

 

It's the fuel you give to your body that will determine how hard you can push yourself in your workouts.  Once you get the right foods into your system, you're going to be able to last longer in your training and fully exhaust the tank.  Then refuel, and repeat.

 

 

 

A consistent routine of working out hard, followed by a plate of healthy food,  is the blueprint for achieving a fit physique and a healthy lifestyle. 

A spread of fresh, organic greens: roasted asparagus, steamed bok choy, chopped scallions, parsley, and avocado.

A spread of fresh, organic greens: roasted asparagus, steamed bok choy, chopped scallions, parsley, and avocado.

A large batch of quinoa.

A large batch of quinoa.

Steamed wild cod.  Simple is often the best.  Forget the heavy sauces and oil and start eating clean, pure foods.

Steamed wild cod.  Simple is often the best.  Forget the heavy sauces and oil and start eating clean, pure foods.

Steamed broccoli and squash.

Steamed broccoli and squash.

Eggplant and cauliflower -- spiced up with cayenne pepper, cumin, and fresh-ground black pepper.

Eggplant and cauliflower -- spiced up with cayenne pepper, cumin, and fresh-ground black pepper.

"Some people exercise and diet.  Athletes eat and train."

To get really fit, you can't be starving yourself.  

 

You need to have energy so you can get your body moving.  Without food in your belly, there will be no way to motivate and mobilize yourself to complete the proper workout routines.  Lyuda and Jon approach life as athletes -- eating to satiety, and then burning off the stored fuel through hard workouts.  Without the proper nutrition, you will wander through life like a zombie and never reach your physical or mental potential. 


Ingredients

"To eat healthy food, you need to have healthy ingredients."

-Lyuda Bouzinova 

Stocking up the top shelf of the fridge with organic red cabbage.  When it comes to healthy ingredients, you're not going to get much healthier than red cabbage.

Stocking up the top shelf of the fridge with organic red cabbage.  When it comes to healthy ingredients, you're not going to get much healthier than red cabbage.

Forget playing "Fruit Ninja."  You need to become a ninja in real life -- both with fruit and vegetables.

Forget playing "Fruit Ninja."  You need to become a ninja in real life -- both with fruit and vegetables.

An assortment of healthy dessert:  frozen banana, dried figs, Brazil nuts, strawberries, blueberries, and sliced pear.

An assortment of healthy dessert:  frozen banana, dried figs, Brazil nuts, strawberries, blueberries, and sliced pear.

 

In order to prepare healthy food on a regular basis, you need to run your household kitchen like a pro. 

 

 
From left to right:  wild black rice, steel-cut oats, more steel-cut oats, and buckwheat.  As you will learn, whole grains are a staple of Lyuda and Jon's diet.

From left to right:  wild black rice, steel-cut oats, more steel-cut oats, and buckwheat.  As you will learn, whole grains are a staple of Lyuda and Jon's diet.

Running a professional kitchen means keeping the cupboards and fridge fully-stocked so you have healthy food on hand when you need it. The perfect storm for eating unhealthy food is an empty cooking space because that's when take-out orders are made.  Take-out is a known destroyer of the lean physique.

Boiled buckwheat with a side of avocado.  Fresh black pepper always adds a nice kick.

Boiled buckwheat with a side of avocado.  Fresh black pepper always adds a nice kick.

 

You need to stay organized so you know what you have in stock and what needs to be replaced.  Aim to keep your kitchen and dining room neat by clearing the table and washing the dishes after each and every meal so that you’re ready for the next. 

Pretend you're running your own restaurant, except this restaurant is unlike any other out there.  It's a restaurant that will keep you fit, feeling good, and healthy.  And probably add a decade onto your life in the process.

 

 

Delicious food is a direct product of the ingredient quality.

 
Lyuda and Jon don't mess around when they head to the store.  They usually stock up for four or five days so they don't have to make constant supermarket runs.

Lyuda and Jon don't mess around when they head to the store.  They usually stock up for four or five days so they don't have to make constant supermarket runs.

 

The dishes that Lyuda and Jon cook are simple and don’t require much prep time, but the ingredients themselves are top-of-the-line and organic.  The result?  A mouth-watering meal every time.

 

As you become a better food-shopper and chef, you will learn how to select the best ingredients at the store.  Whether it’s a bundle of lettuce or a bag of apples, you need to be able to recognize right away what is fresh and what isn't.  As you transition into becoming your own professional chef, you be able to tell good from bad through site and touch alone.


Buy Organic Food

Steamed zucchini and squash.

Steamed zucchini and squash.

Bartlett pears.

Bartlett pears.

Healthy dessert: banana, Brazil nuts, raspberries, cacao nibs, raisins.

Healthy dessert: banana, Brazil nuts, raspberries, cacao nibs, raisins.

Organic food is grown with fewer artificial additives, synthetic pesticides, and other chemicals.

Unless you have your own garden and are growing your own produce (if you are, please contact us -- we want in), the “organic” label is the best of what’s offered out there. 

 
Red cabbage, pears, and apples.  Red cabbage stays for up to two weeks when refrigerated.

Red cabbage, pears, and apples.  Red cabbage stays for up to two weeks when refrigerated.

 

Organic food isn't just healthier, but it tastes better too. Take your ingredient list to the next level by getting organic produce into your fridge.

 

From the Grains Counter


From the Organic Bar


From the Long Life Table

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