- Oatmeal: Lowers cholesterol, controls blood sugar, reduces the risk of colon cancer and improves heart health. As a bonus, oatmeal is loaded with high quality carbs to fuel your workouts. Old fashion cook at home oats are better than the single packets because you can control the level of sugar. Try adding honey, nuts, cinnamon and berries for an even bigger health boost.
- Yogurt: Lots of calcium for strong bones and protein for muscle recovery. Also it has that good-for-your-gut probiotics as well as immunity boosters. Greek yogurt has the most protein and is a perfect post workout snack to rebuild fatigued muscles. To save on sugars, try plain yogurt and add your own vanilla, fruit and/or granola.
- Chia Seeds: Omega rich, fiber, calcium and protein loaded. They also have energy boosters to help you power through your day. Try them in your oatmeal, yogurt, smoothie or sprinkle them on a salad.
- Bananas: Easily digestible carbs to power your energy levels, rich in potassium for optimal muscle function and cramp prevention and they enhance the nutrient absorption of other foods.
- Avocados: With 20 vitamins and minerals plus healthy monounsaturated fats these little green gems are beneficial for skin, eyes, immune function, cancer prevention and more. They also even have more potassium than bananas and contain anti-inflammatory properties that can ease join pain from arthritis. Add to a sandwich, a salad, in guacamole or eat them on their own.
- Coconut Oil: Although there has been controversy over coconut fat because it is mostly saturated, it is a different kind of saturated (medium-chain fatty acids) that is metabolized differently. Coconut oil actually helps you burn fat and increase your metabolism. If helps fight infection, boosts brain function and has anti-inflammatory and pain relieving properties. Obviously you won’t be ingesting this by the spoonful but use it in replacement of cooking oil or even add a teaspoon to your morning coffee for a creamy, smooth flavor.
- Coffee: Speaking of coffee, our #7 must have daily item may shock you. Coffee has unfairly gotten a bad rap over the years. The coffee bean is a seed of the coffee plant. It is healthy and is loaded with antioxidants that have been proven to protect against Parkinson’s, Alzheimer’s, heart disease, stroke, cancer and more. The morning dose of caffeine from coffee is proven to improve athletic performance and helps reduce post workout muscle soreness. Coffee itself is not bad but what most people dump into it is what makes it become a sugary, caloric nightmare. However, if you just do not like black coffee, try adding low fat milk products, raw sugar (unrefined) or coconut oil to get that great creamy sweetness and effect. Of course remember too much of a good thing can be bad – in this case, 4 small cups of coffee a day is a safe recommendation so you don’t become a jittery, shaky mess.
So whether you are a couch potato, weekend warrior or an athlete by adding all (or some) of these 7 food items can make a huge difference in your health, energy and well-being.
Bodyrich Fitness Company
Certified Personal Train & Fitness Nutritionist
For information contact us at: 678-417-0880 ext. 8301 / firstname.lastname@example.org