.22 Caliber Nutrition Protocol
The Fire Team Whiskey®.22 Caliber Nutrition Protocol is designed to be a first step on the journey to optimal nutritional health. The focus of the .22 Caliber Nutrition Protocol is twofold: first, to focus on portion control and daily food group optimal balance, and second, to increase the amount of unprocessed whole foods consumed. Each Fire Team Whiskey® Caliber Nutrition Protocol is designed for a 30-day duration, at which point, you will either graduate to the next Caliber or continue with the current plan until Caliber goals are met. There are no “cheat days” on this eating plan. The Fire Team Whiskey® approach to health and fitness is focused on a lifestyle change. This is not a short-term “diet” or a focus on getting fit enough to pass an annual fitness test. Warriors need to be SEMPER PARATUS, always ready. A Warrior must be committed to achieving optimal health, every day for the rest of his life.
.22 Caliber Nutritional Protocol Standard Operating Procedure
#1: Your daily foods should comprise of 90% or more whole, real foods. This means foods that do not come from a box, can, bag or are processed with chemicals and machines. Whole foods include meats, eggs, nuts, produce, and dairy. Those foods that are packaged should be reviewed closely for added ingredients that are not on plan. We understand that life circumstances sometimes call for a quick on the go option like a bar or a shake. Therefore, we created the Fire Team Whiskey® SpecOps™ Shakes and FuelRation™ Bars. The Fire Team Whiskey® brand bars and shakes have been developed with the best quality ingredients. Since we have custom-made and vetted these as a high-quality source of nutrition when unprocessed whole foods are not available or feasible, we encourage you to only consume the Fire Team Whiskey® brand bars and shakes when you need a fast, mobile healthy snack or meal replacement.
#2: Anything with more than 5 grams of sugar per serving is off limits. This includes natural sugars like agave, honey, and maple syrup. The sugar alternatives stevia, monk fruit and sugar alcohols are approved in unlimited use. Avoid all other zero calorie sweeteners. On special occasions, it is ok to have a treat with more than 5 grams of sugar. On this special occasion (no more than once a month), this treat will be counted as your entire day's servings of carbohydrates for that day. For example, at your child’s birthday party you have a small slice of cake. This would be your only carbohydrate for the day. Refer to the Warrior Wellness Video on sugar and how to read labels if you are unsure on how to check your food for sugars.
#3: Beverages are limited to water, zero calorie flavored waters and sports drinks, and unsweetened teas and coffees. Cream, nut-milks, and milks may be added to coffee and tea but must be counted as servings of fat (see #6).
#4: Non-starchy vegetables are unlimited each day. Starchy vegetables that are NOT included in the unlimited category are potatoes, sweet potatoes, yams, corn, and carrots. Any added oils and dressings used to cook the vegetables or that are used to flavor the vegetables must follow the guidelines below. For example: eating steamed broccoli with butter. You must count the butter consumed towards the daily limit for oils and fats (see #6).
#5: Carbohydrates, starchy vegetables (potatoes, sweet potatoes, yams, corn, and carrots), beans, fruit, and grains are regulated (see chart below). One cup or 8 ounces is one serving. There are items that may be hard to measure, like bread products. One slice of bread = one serving. One large tortilla-wrap = one serving. Any starchy vegetable or fruit must be limited to the size of a cup. If you are not sure, cut it up and place it in a measuring cup (or compare to the size of a balled-up fist). You can split up the servings for variety. For example: have a half a cup of berries for a snack and later as a part of dinner, have half a cup of sweet potato. Anything with more than 5 grams of sugar counts as a carbohydrate, regardless of what it had more of (for example some “protien bars” have more than 5 grams of sugar. So you would count that serving as a carbohydrate and not a protien).
#6: Oils and fats are regulated. A serving size is a tablespoon (compare to the size of the end of your thumb from the middle bend joint to the end of the thumb tip). This includes all cooking and dressing oils, seeds, nuts, nut butters, avocado, coconut, nut and soy milks, and all dairy products. The Fire Team Whiskey® SpecOps™ Shakes and FuelRation™ Bars that include the word “Keto” in the flavor title count as one serving of fat.
#7: Proteins are regulated. A serving size of protein is half a cup (4 ounces, about the size of a playing card). All beef, pork, poultry, fish, and eggs are included in this category. 2 eggs are considered one 4 ounce serving. If you are a vegetarian and need a non-meat protein replacement, you may include tofu, tempeh and protein powders in this category. The Fire Team Whiskey® SpecOps™ Shakes and FuelRation™ Bars (not including the shakes and bars with the word “keto” in the flavor title) are considered one protein serving. For example, you have one of the Fire Team Whiskey® FuelRation™ Bar as a snack, you will count that as one protein serving consumed.
#8: Because most condiments, dressings and sauces have added sugars, they fall into category #2 and are off limits. If they do not have added sugars, you may proceed and use under some limitations. We recommend that you make your own dressings for salads using olive oil, red wine vinegar, and balsamic oils, but these must be counted and served in the serving size of a TBS and counted under the category fats and oils (see #6). Fat-based dressings (such as ranch dressing or mayo) with no added sugars can be used but must be counted as a serving of fat (see #6) and are a tablespoon in serving size. Hot sauce, siracha, soy sauce, mustard and seasoning mixes are good examples of non-sugar added flavorings for food and may be used unlimited. The use of seasonings such as salt, pepper, pepper flakes, cinnamon, etc. are unlimited.
#9: Alcohol is limited because of how calorically and carb dense it is. If alcohol is consumed, the serving size is 6-ounces of wine, 12-ounces of beer or one jigger (1.5 ounces) of liquor. Alcohol is counted as a carb/starch. Do not exceed 2 servings of alcohol in a day. Be wary of mixed drinks as most have added sugars. If you drink liquor, drink it on the rocks or with unsweetened seltzer or sparkling water.