Nutritional Resources

The Superfood Checklist

(Modified from Precision Nutrition)

 

Superfood

Food Category

Protein Foods

Lean red meat (90% lean, top round, sirloin)

Protein - Lean Meat

Lean White Meat (chicken, turkey, fish)

Protein - Lean Meat

Omega 3 eggs

Protein - Dairy

Greek Style Yogurt

Protein - Dairy

Supplemental Protein (milk protein, egg protein, rice, hemp or pea protein)

Protein - Powder

Carbohydrate Foods

Spinach

Carb - Vegetable

Tomatoes

Carb - Vegetable

Broccoli, Cabbage, Cauliflower

Carb - Vegetable

Mixed Berries

Carb - Fruit

Oranges/Grapefruit

Carb - Fruit

Mixed Beans

Carb - Legume

Quinoa

Carb - Grain

Fat Foods

Mixed Nuts (pecans, walnuts, cashews, etc)

Fat - seeds and nuts

Avocados

Fats - fruit

Olive Oil

Fat - Oils

Fish Oil (salmon, anchovy, krill)

Fats - oils

Flax Seeds (ground)

Fats - nuts and seeds

Liquid Drinks

Green Tea

Teas

Water

Water

Liquid Exercise Drinks (SURGE, BCAA’s, etc)

Recovery Drinks

 

 

 

The 10 Habits Cheat Sheet

10 Habits Cheat Sheet

10 Habits Cheat Sheet

  1. When did you last eat?

If it’s been longer than 2-4 hours, it’s time to eat.

  1. Where is the complete Protein?

Are you about to eat at least 1 serving of complete protein? If not, find some. 

  1. Where are your veggies?

Are you about to eat 1-2 cups of veggies?  If not, get on it!

4. Where are the non-veggie carbs?

If you have fat to lose but haven’t just worked out, put down the pasta, rice, bread, etc in favor of more veggies.  If you have just worked out, have some starchy carbs with your veggies.

5. Where are your fats?

Today, get some fat from animal foods, olive oil, mixed nuts, flax seed/flax seed oil, etc.  Spread them throughout the day.

  1. Did you take your fish oil yet?

Take a capsule or two with each meal, or, a couple of tsp’s worth daily from a liquid brand.

  1. Are you drinking water or green tea?

Avoid the calorie containing drinks, send back soda, juice, or anything other than water and green tea.

  1. Are you breaking the 10% rule?

If you are breaking any of the rules above, count this meal as a 10% meal, log it, and get back on track with your very next meal.