Nutrition

Simple Eating

Here are 4 simple steps that should guide your eating habits. Depending on your body type and the demands of your daily activities, the composition and quantity of food will vary. The main idea of this list is to get you eating as many whole foods as possible, knowing that our fast paced life tends to direct us towards eating less healthy, processed foods. I’m a big fan of the 80/20 Principle: Eat whole foods 80% of the time. The other 20% of the time, eat what you want or what’s available… & enjoy every bite! It doesn’t make sense to treat yourself if you end up feeling bad. The sample meals should give you a couple ideas to keep things interesting. Eat up!

1. Eat as many VEGETABLES (carbohydrates) as you can -
Artichoke, asparagus, bell peppers, broccoli, brussles sprouts, cauliflower, carrots, celery, cucumbers, lettuce, mushrooms, onions, spinach, squash, tomatoes, zucchini
2. Add MEAT (protein) to your meal -
Chicken, clams, cod, crab, eggs, ground beef, halibut, ham, lobster, mahi mahi, oysters, prawns, roast beef, salmon, tuna, turkey, shrimp, steak, sushi
3. Get your sweets from FRUIT (carbohydrates)-
Apples, bananas, blackberries, blueberries, cantaloupe, cherries, grapes, grapefruit, honeydew, kiwi, mangoes, nectarines, oranges, peaches, pineapple, plums, raspberries, strawberries, watermelon
4. Make sure you eat FAT! -
Almonds, almond butter, avocadoes, cashews, cashew butter, coconut, coconut milk, coconut oil, fish oil, flaxseed oil, macadamias, olives, olive oil, pecans, pumpkin seeds, sunflower seeds, walnuts

Breakfast
Scrambled eggs with avocado & grapes
Apple with cashews & a turkey slice
Shrimp with sautéed peppers in olive oil
Hard-boiled eggs with a banana

Lunch on the go
Leftovers from dinner
Pita Pit salad
Ionic burrito without the shell
Favorite sandwich on lettuce instead of bread

Dinner
Taco salad
Naked chicken fajitas
Spaghetti squash with meat sauce
Grilled Salmon with vegetables

Shopping List

FATS
Oils: Avocado oil, coconut oil, fish oil flaxseed oil, olive oil, palm oil, walnut oil
Vegetables: Avocadoes, olives
Seeds: Pumpkin, sunflower
Nuts: Almonds, cashews, macadamias, pecans, walnuts
Butters: Almond butter, cashew butter
Legumes: Natural peanut butter, peanuts
Dairy Products: Butter, cottage cheese, whole milk, yogurt

PROTEINS
Fish: Anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna (canned in water), tuna steak, sushi
Shellfish: Clams/mussels, crab, lobster, oysters, shrimp, prawns
Poultry: Chicken, ground turkey, turkey breast
Meat: Buffalo, filet mignon, flank steak, ground beef, ham, London broil, NY strip, pork loin, roast beef, top and bottom round, T-bone, venison
Dairy: Eggs, cottage cheese, whole milk, cheeses, yogurt
Legumes: Black beans, Chickpeas, kidney beans, lentils, pinto beans

CARBOHYDRATES
Green Vegetables: Asparagus, broccoli, Brussels sprouts, celery, cumber, field greens, green beans, iceberg lettuce, romaine lettuce, snap peas, spinach
Other Vegetables: artichoke, bell peppers, cauliflower, carrots, eggplant, mushrooms, squash, tomatoes, yellow squash, zucchini
Fruit: apples, blackberries, blueberries, cantaloupe, cherries, grapefruit, green apples, green grapes, honeydew, kiwi, mangoes, nectarines, oranges, peaches, pineapple, plums, raspberries, red grapes, strawberries, watermelon

POST WORKOUT CARBOHYDRATES
Breads and baked goods: whole wheat bread, whole-wheat tortillas, Pumpernickel, rye, sourdough
Root Vegetables: Beets, potatoes, sweet potatoes, yams
Starches: Brown rice, couscous, quinoa
Cereals: Cheerios, Kashi cereal, oatmeal