I often have clients ask me what foods they should eat, or keep in their fridge and pantry that contain high levels of vitamins. They also ask which foods will give them energy, power, endurance, and aid in muscle recovery and growth. Here are a list of my favorites as well as the favorites of most high intensity athletes:
Top 4 for proteins are:
1. Whole eggs or egg whites
2. Super lean meats including poultry and game; organic free range beef, free range and grain fed chicken, deer or bison.
3. Fatty fish - like wild salmon (Try to stay away from farm raised salmon; wild salmon has half the fat, fewer calories and it has a higher content of potassium and zinc.)
4. Fermented soy such as tempeh, natto and miso. Why? Because it helps to reduce the hazard of disease like cancer. Do not confuse with non-fermented soy like soy milk.
Top 2 for legumes are:
1. Beans (Not the kind in a can, people! Instead choose dry beans that needs to sit over night in water to be rehydrated. The more variety the better-Black beans, white beans, navy beans, pinto beans, lima beans, etc.)
2. Lentils ( brown lentils, green lentils or beluga lentils- black) Why are lentils so awesome you ask? They are high in protein and low in fat. Need I say more?
Top six fruits and vegetables are:
1. Tomatoes: Why? They are high in vitamins A and C as well as calcium, potassium, and lycopene which all help to fight heart disease and cancer.
2. Spinach: Why? Dark greens are good for skin, hair and bones. It lowers the risk of cancer and helps to improve and maintain overall health. Just ask your boy, Dr Oz.
3. Organic Cruciferous veggies like broccoli, cabbage, cauliflower and brussels sprouts. These are known as super veggies because they contain disease fighting phytochemical.
4. Avocados: Why? Avocados work as a anti-inflamatant. They are high in monounsaturated fat which reduces bad levels of cholesterol. They are also an excellent meat substitute.
5. Citrus such as oranges or grapefruit. Why, you ask? Um duh, we should of learned about these fruits in kindergarten people.
6. Berries: Why? They are full of nutrients and antioxidants. The top berries I would suggest are Goji, blueberries and Acai. Berries are a great energy booster and you should eat them everyday.
Top three starches and whole grains:
1. Sweet potatoes (no yams in a can people) Why? Because they are packed with minerals like folate, copper, magnesium, and iron. Plus they are inexpensive!
2. Quinoa: why? Quinoa is very high in protein and riboflavin which is good for the brain and helps with migraines. It is also low in calories and gluten free.
3. Amaranth: Why? Because it is also very high in protein (26 grams per cup), can aid in natural weight loss and it is gluten free.
Top three source of good fats:
1. Nuts and nut butters- like cashews, almonds, pecans, peanuts are filled with heart healthy fats, a great source of protein and are a great in between meal snack.
2. Seeds, like flax, hemp, and chia are high in good fats like omega 3 and a great source of energy
3. Olive oil helps to maintain healthy cholesterol levels. It is also great for diabetics because it helps to regulate sugar levels in the blood
Top two drinks:
1. Water: Why? Well, just to name a few reasons, it prevents dehydration, curves appetite, promotes high energy levels, flushes out toxins in the body, improves the skin, promotes regularity (helps you to poop),improves mood, and great for preventing headaches.
2. Green tea: Why? It improves metabolism, lowers blood pressure, reduces the formation of plaque and it increases the amount of catechin which is an antioxidant that promotes healthy cell growth.
The basis of maintaining a healthy life style is knowing what to put in your body that promotes a healthy mind and healthy body. These power foods are loaded with nutrients, vitamins, and minerals that promote muscle growth, recovery and cardiovascular endurance so you can heal and to continue to develop a strong, lean and healthy body. When you are in the grocery stores, try to stay out of the aisle and rather, shop outside of them. Stay away from the boxed and canned goods; instead, eat seasonal produce and learn how to properly prepare your vegetables so you get the most out of them. I wish you the best on your journey to becoming and maintain a healthy and happy lifestyle.
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