by Dana Cavalea January 07, 2018

1 Comment

So..  we made it to the weekend..

Last night I was at a family party and was speaking with one of my former clients.. 

As we hovered over the dessert table, she asked me if I was going to have any!

I answered with an absolute YES!

It was Friday night, I had a long week, I had eaten well all week, and I had been to the gym 5 times.. 

So..because of that, I wanted to enjoy a sliver of homemade banana bread, some fresh fruit, a sugar cookie with my decaf coffee, and.. a small, small sliver / taste of cheesecake.. 

I told her, "Look at my plate.. the majority is fruit and then I made room for a few slivers of the sweets.. the reality is, all we want to do is TASTE IT anyway.. and know that we CAN HAVE IT.."

Deprivation leads to destruction..

She was shocked.. and later went on to disclose how she has battled sweets her whole life.. I went on to tell her, "That is your problem.."

Don't get into the habit of labeling, classifying or battling food... you are not strong enough mentally to win.. and if you are today... you will eventually break.

The goal is to become a great eater.. 70-80% Vegetables and Fruits, 15% Lean Proteins and then you have a 5% wildcard.. 

I have felt this works best because you are supplying your body, 70-80% (the majority) of the time with great, healthy, nutrient rich foods.. creating a strong BASE OF HEALTH and RESISTANCE.. 

When you couple this with a CONSISTENT EXERCISE PROGRAM.. you have a foundation that is hard to mess with..

Then secondary majority of your diet is good, healthy, lean meats (chicken, fish, and free range beef- less on the beef of course)..  Again, creating another wall of health.. 

So 95% of your NUTRIENT INTAKE IS CLEAN.. so that 5% doesn't have a chance..

Especially, if you are only taking advantage of your 5% on weekends..

95% OF YOUR METABOLIC HEALTH ARMY is available to fight 5% of the Sugar, Fat, and "JUNK".. 

Pretty good odds.

I would play those in Vegas.. how about you?

Maybe it is time to UP YOUR NUTRIENTS.. and start betting on yourself!



*throwback video from 2017!

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!

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