As I have previously mentioned in my earliest blog post, what you put into your shopping trolley is what you will eat when you’re craving food. If you throw biscuits & soda into your cart, kiss those abs goodbye. I truly believe developing a physique depends on 70% diet, 30% training. Why? Because you can’t out train a poor diet. Ever. So.. Let’s see what should be purchased at the supermarket. Things I try avoid eating include foods containing wheat, gluten (found in wheat) or processed high sugar and salted foods! I like to eat roughly the same amount of fat and protein a day, with fewer carbohydrates! Here is what the BodyFit Geek puts in her shopping cart and why;
Sweet potatoes – contain beta carotene (precursor of Vit A) which will essential nourish your hair condition.
Carrots – So easy to grate onto any salad bowl which is great for your skin
Red peppers – I add this to almost every dish I make. It is packed with Vit C and adds a splash of taste!
Courgette – I grate courgette instead of pasta and when bulking porridge oats (Zoats) Recipe up soonJ
Butternut Squash – underrated but delish. Vitamin C helps prevent ageing and helps skin glow
Asparagus – A quick & easy addition to add beside a protein meal, helping to reduce bloating and contains asparagine, a natural diuretic aiding the body to detoxify.
Meat & Fish
Chicken Breasts – Great source of protein. I usually stick to 4oz/meal.
Turkey breasts – An alternative to chicken if you have just had far too much! For both, try getting a lean cut that are boneless and skinless. Getting breaded meat defeats the whole purpose! Turkey has a slightly higher protein fat ratio of 27g protein per serving.
Lean Steak Mince – Cook up some chilli con carne with lean mince & chuck in some butternut squash. Delicious dish!
Smoked salmon – I would usually eat smoked salmon with eggs for breakfast every morning!
Eggs Eggs & more Eggs
Eggs are so essential in building muscle & maintaining growth that they get their own food group in my books! Scramble um, fry um, make up an omelette, doesn’t matter as long as you’re eating them! One egg contains 13g of protein at around 150 calories. If you are making an omelette, just use one yolk with lots of egg whites to keep cholesterol at bay!
Nuts, Seeds & Grains
Quinoa – Low in carb, high in protein, what’s not to love? Contains essential amino acids aiding growth and repair & is perfectly nourishes skin and hair. Oh it’s also gluten free!
Rolled Oats – I would either have them for breakfast with protein powder & berries sprinkled on top, or in the evening I would make them into Zoats*
Brown Rice – Usually a 70g portion per person is plenty to go with protein & fat for din dins!
Walnuts – Contain omega-3 fatty acids and are easy to throw onto any meal!
Protein Granola – If I’m feeling bored of oats or eggs, this is another option for breakfast
Almond milk – Unsweetened almond milk is lower in sugar & calories than cow or goats milk & doesn’t taste that different!
Bananas- High in potassium & magnesium which balance electrolytes and has digestive and cardiovascular benefits
Raw Blueberries- known for their importance in maintaining a healthy heart.
Raspberries- Ketones found in raspberries increase fat metabolism in cells and can help prevent obesity. Both berries show anti-inflammatory effects.
- There are many types of fats, so be sure to know what you are buying.
Avocado – Packed with vitamins A,C and E a long with iron and other minerals, avocados are perfect antioxidants. They taste great in salad bowls or as homemade guacamole.
Coconut oil – Anything I cook is made with coconut oil, however other nut based butters are just as great!
Peanut butter- Probably the best thing ever. I actually add this into most of my recipes or just have it on some plain rice cakes as a snack throughout the day!
Cottage cheese – This muscle building food contains casein; a slow digesting dairy protein which raises blood amino acid levels. It also contains live cultures similar to that of probiotics, aiding nutrient absorption.
Just fancy a snack? Treat yourself.
- To avoid packing it in altogether & bingeing on unlimited bars of chocolate or sweets, make sure you cheat a little, but plan the amount & around your training regime.
Protein bars – Quest barrrrrs! Just try a cookies&cream and tell me you don’t love it? Won’t happen.
Chocolate covered raisons – Be careful though, they are high in kcal so a handful is plenty!
Protein shake- Grab some tasty whey or hemp protein powder and make up a shake.
Lenny & Larry protein cookies – Grab these from SuperValu!
Gluten free rice cakes – Add some peanut butter to these or even spread some banana on them.
Frozen yoghurt- A scoop with some myprotein chocolate syrup is a very nice cheat treat !
Things to note
- What are antioxidants? They combat free radicals to prevent DNA damage. LDL cholesterol must be kept at low levels by preventing oxidative stress. As oxidised cholesterol can lead to artery damage, antioxidants are important in our diet to avoid heart disease and heart attacks. Antioxidants also prevent diabetes complications and have been linked to reducing cancers.
- Alcohol- Pretty much finds its way into every shopping cart. Again, plan when you are going to drink and how much you will drink. I can’t stress enough how important it is to let your hair down, but also to tie it back up time and time again. Try to go a few weeks without a drink and see how wonderful your body and mind can feel. Moderation is key here.
- Leafy greens- As you can probably see, these do not go into my shopping cart as I have IBD. However, they are full of vitamins and are great to eat raw so of course buy these if you can tolerate them!
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Hope you enjoyed the blog and thank you all for your kind words and support x