July 24, 2017

If you don’t have junk around the house, you’re less likely to eat junk!

If you think of food in this way, it just makes sense! If all you have is healthy nutritious foods around your house, you’ll have no other option than to make smart choices. Why ruin your healthy start with unhealthy choices?!

What to keep in your fridge:

Variety of fresh vegetables! When I can, I buy straight from a Farmer’s Market.  Here are some that you can always find in mine: onions, zucchini, spinach, eggplant, broccoli, and green beans.  Here are some more that you might enjoy: Peppers, mushrooms, and squash.

Eggs! And when I say eggs, I am talking about the ENTIRE EGG, NOT just egg whites!  Remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… whole eggs actually raise your GOOD cholesterol.  I eat free range organic eggs for the best quality.

Almond milk is another staple in my fridge. I like to use it to mix in with protein shake, oatmeal, or even my coffee.  Not only does almond milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Healthy saturated fats such as medium chain triglycerides (MCTs), specifically an MCT called lauric acid, which is vitally important for your immune system! Almond milk also is completely lactose free!

Cheese, yes, I said cheese! I preferably like raw grass-fed/organic cheeses, when I can find them, if not Swiss, Jack or Goat cheese are on the top of my list! I also will pick a soft cheese over a hard cheese (like Feta over Cheddar).

Nuts – Almonds, Walnuts, Pecans, Macadamia – delicious and great sources of healthy fats.  Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts. Overall though, nuts are still healthy even if they are roasted, but raw nuts are optimal. And peanuts are not a great source, out of all nuts; they are the worst for you.

Dairy – Cottage cheese, ricotta cheese, and Greek yogurt (grass-fed and organic if possible) Great protein source too! (Click here to read up on all the different kinds of milks)

Chia seeds – I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. These are great for someone who is allergic to shellfish; they are a great way to get Omega-3’s in.

Salsa – Get creative and try some of the exotic varieties of salsas.

Avocados – great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches, especially burgers!

Nut Butters – All are more delicious than plain old peanut butter! Mix them together for a wider range of vitamins and minerals and other micronutrients. (Using the nuts I mentioned above)

Leaf lettuce and spinach along with shredded carrots – for salads with dinner.

Home-made salad dressing – using balsamic vinegar, spices, and a healthy oil like extra virgin olive oil macadamia nut oil, or grape seed oil (Click here to read more on the different type of healthy oils). This is much better than store bought salad dressing which mostly use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body).

Some of the staples in the freezer:

  • Frozen berries – when you can’t get them fresh, buy them this way. Keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to oatmeal, cottage cheese, yogurt, or shakes.
  • Frozen veggies – again, when you can’t get them fresh, this is the next best option!
  • Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
  • Grass-fed steaks, burgers, and ground beef:  Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury).  Also, grass-fed meats have much higher levels of fat-burning and muscle-building conjugated linoleic acid (CLA) compared to typical grain-fed beef that you’ll find at your grocery store.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) – www.healthygrassfed.2ya.com

Some other choices you can have:

  • Frozen buffalo, ostrich, venison, and other “exotic” lean meats – These  are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef, chicken, and pork that’s sold at most grocery stores.
  • Frozen fish – There are so many varieties out there; you never have to get bored. Just make sure to ALWAYS choose wild fish instead of farmed versions, as the omega-3 to omega-6 balance is MUCH healthier in wild fish.

Alright, now to the staples in my pantry:

  • Various antioxidant-rich teas – green, oolong, white, rooibos (red tea) are some of the healthiest.  I have also heard of yerba mate, which is a South American tea that is loaded with antioxidants and other nutrients.
  • The only healthy oils I have in my cabinets are organic extra virgin coconut oil and extra virgin olive oil. I also have macadamia nut oil, which is a reasonable choice as long as it’s not “refined”.  But other than that, ALL “vegetable oils” (which is usually soy and corn oil) are complete junk and very inflammatory. Never use soy or corn oils!  Also, always avoid canola oil, as there is NOTHING healthy about canola oil, despite the deceptive marketing claims by the canola oil industry. (Click here to read more about healthy oils)
  • Cans of coconut milk which are loaded with healthy saturated MCT fats – just make sure you transfer to a container in the fridge after opening.
  • Brown rice and other higher fiber rice. Also quinoa and couscous – NEVER white rice!!!
  • Tomato sauces – they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup!  You also want to make sure that the tomato sauce is made with olive oil instead of unhealthy soybean oil or canola oils. Also get tomato sauces in glass jars instead of cans, as canned tomatoes are notoriously high in the dangerous chemical, bisphenol-A (BPA) due to the acidic leaching of BPA from the can lining. Or even better…make your own!!
  • Stevia or Truvia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose (sweet-n-low, Splenda, Equal).
  • Raw honey – better than all processed honey, it has higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (your efficiency in processing carbohydrates).   Yes, I know that even honey is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about, and a better choice than refined sugar.
  • Organic unsweetened cocoa powder – I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.

Here are other great staples to have:

  • Oat bran and steel cut oats – higher fiber than those little packs of instant oats, which are typically loaded with sugar.  If I’m trying to reduce body fat and get lean, I make most of my breakfasts based on eggs and veggies and lean proteins, but if I’m on a muscle building phase, I increase carbohydrate intake and use more oat bran and oatmeal.
  • Organic REAL maple syrup – none of that high fructose corn syrup Aunt Jemima crap, only real maple syrup can be considered real food. The only time I use this (if I use it) is post workout, as it elicits an insulin surge to push nutrients into your muscles to aid muscle recovery.
  • Cans of black or kidney beans – great for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth enhancing antioxidants!  Did you know that black beans and kidney beans have more antioxidants than blueberries?! Crazy, right?!
  • Dark chocolate (as dark as possible – ideally more than 70-75% cocoa content) – provides loads of antioxidants and is still calorie dense, so keep it to just 1-2 small squares.

Lastly, another thing that’s hard to go wrong with is a wide variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, and peaches are good, but I like to also be a little more adventurous and include things like yellow mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, black raspberries (the highest fiber berry) and cherries are some of the most nutrient and antioxidant-dense fruits you can eat. I personally only eat fruit pre-workout.

So the next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries, remember this list! And if you are not sure about FOOD LABELS, READ THIS!!


On the outside I am full of tats and it's hard to find me NOT smiling.... But on the inside, it's ALL titanium, from 3 severe car accidents that should have taken my life (1993, 2000 & 2008)! I am a living & breathing testimony of God's great mercy here on Earth!! And I'm ready to show this world that NO ONE on this Earth can hold me back from living out what God has in store for me!!!

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