Health & Fitness Food Staples

There are several foods that I personally consume on an average day to day basis; these are food staples that will help provide you with several key nutrients for optimal performance and health:

Rolled Oats – excellent way to start off your morning. Wake up these bland oats with some cinnamon, vanilla whey protein, and some berries. Or you can allow the oats to sit overnight in some yogurt – all ready for you when you wake up,  no morning prep required!

Tea – I cannot speak highly enough of tea, the benefits are endless!! The benefits do vary between several type, but it is a good idea to incorporate a variety into each day. It is a great way to keep hydrated throughout the day when you get a little bored of plain water. I also recommend matcha – this is a powder form of green tea leave — it is FANTASTIC!

Edamame – These yummy pods are an excellent mood booster, and a great natural way to get your intake of soy. You can conveniently toss a bag of frozen edamame pods in your purse for an afternoon snack – they thaw out perfectly within a couple hours.

Berries (strawberries, blackberries, raspberries, blueberries) – these are low in sugar, moderate in fiber, and loaded with antioxidants. These have been shown to help lower cholesterol to help keep your heart healthy!

Whey Protein (vanilla flavored) – My protein powder choice (when I can afford it) is the Gold Standard brand. Always check the ingredients to make sure “whey protein isolate” is the first ingredient…okay second is alright. This is the best form and purest form of protein for your muscles for faster recovery.

Quinoa – excellent whole grain, as well as a source of protein. My favorite use for these little gems is to cook them with some balsamic vinegar and some died veggies, stuff and bake inside a bell pepper – yum!

Non-starchy Vegetables (i.e.: carrots, asparagus, spinach, peppers) – excellent source of fiber and chock full of vitamins

Chickpeas / Hummus (I’m obsessed with the roasted red pepper flavor) healthy fats for dipping those veggies in.

Apples – full of sweet fiber!

Natural Nut Butter – This goes best with those apples for a well-balanced snack. Go for natural and unsalted, ad most importantly, check the shouldn’t be anything more than just peanuts…or almonds if that is the nut-butter of your choice.

Bananas – This is my go-to pre-workout snack. It is the perfect simple-carb snack for that energy boost, and loaded with potassium to help me get the most out of my workouts!

Yogurt – great source of live active cultures. Make sure your yogurt is low in sugar before grabbing it off the shelves — you want to take in healthy products, not sugar-bombs 😉

Grilled Chicken Breast – phenomenal source of lean protein, and VERY versatile

Seafood – Shrimp, Mahi Mahi, Scallops, Calamari, Tuna, Halibut, Salmon, Tilapia…they all have fantastic health benefits!

Coffee – a great stimulant, just do not over-do it. Coffee has been shown to help increase circulation, increase metabolism, and help decrease risk of heart disease.


 One of the most important things to consider when consuming healthy items such as these, is to KEEP them healthy. Do not smother a perfectly good food item with excess condiments which cover up natural flavoring and cancel out health benefits. I promise, you will be surprised at how much flavor some of these foods naturally have!


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