When shopping for the perfect foods, look for items that fall into one, or a combination, of the following 4 categories: 1) high in recovery-boosting, immune system strengthening antioxidants, vitamins, and minerals; 2) low in animal and saturated fats while offering a good source of monounsaturated fats or omega-3 fats; 3) high in fat-fighting fiber; 4) good source of lean and complete protein; 5) stabilized energy in the form of complex carbohydrates. Let's continue where we left off last week!

Oats: Not only are oats considered a top-notch whole grain food and blood sugar stabilizing complex carbohydrate, but the beta-glucan in whole oats can reduce the risk of coronary heart disease, while the soluble fiber can lower blood cholesterol. Make sure to get the real stuff, not the sugar and cream powder filled instant packets - and if you can find them, steel-cut oats are by far the best!

Olive Oil: As a monounsaturated fat, olive oil is great for the heart, and can lower levels of bad cholesterol while increasing levels of good cholesterol. Monounsaturated fats, found in most vegetable based fats and oils, are more easily burned by your body as a fat fuel source and less likely to be stored as fat on the waistline. Olive oil is also rich in antioxidants, making it a great recovery compound! Just be careful - one tablespoon contains 120 calories, so a "healthy" olive oil based salad dressing can turn a low calorie salad into a big meal.

Papaya: Papaya provides significantly more vitamin A and C than most other fruits, and is teeming with recovery enhancing and immune system boosting phytochemicals. Remove the seeds, slice into small pieces, then combine with cilantro, onions, bell peppers, diced tomatoes, and lime juice for a tasty whole wheat pita dipping salsa!

Red Grapes: You've heard all the hype about red wine, but many of us simply can't afford the empty calories provided by the alcohol. Red grapes contain resveratrol and quercetin, the two potent antioxidants that make red wine a heart healthy source of anti-inflammatories and plaque blocking compounds. Red grapes can also reduce the risk of gastric ulcers, stroke, osteoporosis and tumor formation. Grab a bag and stick it in the freezer for a quick and healthy dessert!

Salmon: A great source of lean, high-quality protein, vitamins, minerals, and especially omega-3 fats, which can reduce blood clotting, inflammation, depression, dementia and coronary artery disease, while stabilizing blood sugar levels, increasing brain power, and providing high levels of antioxidants. Seafood, especially coldwater fish, is low in bad cholesterol, and helps raise levels of good cholesterol. Tip: don't like fish? Try flaxseed instead, which contains high levels of alpha-linoleic acid, the plant based source of omega-3s. Flaxseed also contains high amounts of lignins, powerful cancer fighting antioxidants.

Soy: Soy is a high-quality protein that is low in saturated fat and high in omega-3 fats. It has been associated with reduced cancer risk, low cholesterol, and decreased risk of heart disease, osteoporosis, and ovarian, breast and prostate cancers. Soy's cancer fighting properties are due to the presence of a compound called genistein, as well as other compounds called isoflavones, which resemble the body's natural estrogens. Soy is no longer limited to "health food stores", but can now be found in soy milk, soy burgers, soy bacon, soy tofu, soy nuts, and other tasty sources. Try marinating soy tofu with olive oil and a dash of your favorite spices, then toss over a salad!

Spinach: Lutein, a major compound in spinach, is not only a potent antioxidant, but also can protect your vision by providing valuable eye pigments. It has also been suggested to reduce risk of heart disease. Spinach is a convenient and affordable way to dress up many meals, and one of my favorite salads is a spinach salad with sliced strawberries, walnuts, and olive oil - heart healthy and lean body boosting!

Sweet potatoes: Sweet potatoes are tasty and easy to cook, with high levels of vitamin A, vitamin C, calcium, magnesium, potassium and beta-carotene. They're low on the glycemic index, meaning stabilized blood sugars levels and a solid source of energy.

Tea: Not only can the caffeine in tea help keep you alert and motivated, but tea is also a great source of catechins, an antioxidant that can protect artery walls from inflammation and prevent blood clot formation. Try a cup of green tea before a workout for quick pick-me-up, or poach your chicken or fish dish in brewed tea!

Tomatoes: A great recovery source of antioxidants, due to the presence of lycopene, which can also decrease cancer risk for the bladder, colon, prostate, and pancreas. Another antioxidant in tomatoes, glutathione, can boost immune function. After a workout, for a quick recovery meal, I'll often eat a handful of cherry tomatoes with a boiled egg or two. Cooked tomatoes will release even more antioxidants - try sauteeing a few diced tomatoes with basil and olive oil, then toss over whole wheat pasta or slice of whole grain bread.

Water: Of course. Not enough people drink water, so follow this rule: divide your body weight in pounds by half, and drink that many ounces of water per day. In addition to providing the H2O necessary for normal body function, like burning fat, water is also necessary for crucial minerals, including sodium, potassium, calcium, and phosphorus. Remember - if you're dehydrated, your metabolism will be depressed!

Whole Grains: The low glycemic index of whole grains provides a stabilized sugar that keeps your body from producing high levels of insulin, which can increase fat deposition and depress the metabolism. Whole grains can stabilize the appetite, protect against heart disease, and offer high amounts of weight-controlling fiber, which helps keep food efficiently passing through the gut. Whole grains are high in phytochemicals and antioixidnats, which them an immune boosting, disease fighting necessity. Any good exercise routine needs a quality fuel - and whole grains provide a perfect source.

Yogurt: While providing a more quickly absorbed form of calcium than a multi-vitamin, yogurt can also improve intestinal health and speed digestion. Fat-free, plain yogurt is a great source of both protein and complex carbohydrates, and is a good post-workout recovery meal source. Just be careful - regular, sugar-filled yogurt can do more harm than good!

Time to start shopping! Remember, this list is not comprehensive, but by filling your cupboards with the right kind of food, you'll be more likely to make smart and healthy decisions, even when you're busy. You may even find that your grocery bill drops as you find natural and affordable foods that stabilize blood sugar levels and leave you eating less every day. Remember, nutrition is just as important as exercise in maintaining a lean body - so prioritize eating the proper foods!

Until next time, train smart,

Ben Greenfield

NSCA-CPT, CSCS, M.S. PE

 

P.S. Just a few more weeks until the release of my new exercise manual: Shape21 - your complete guide to every single meal and a perfect workout for each day, packaged in a maximum results 3 week program for every fitness level!