Healthy Eating Tips

I have put together some notes on healthy eating and I'll share them with you. Please note this is just my own notes and what I generally follow as close as I can. This is a collection of information that I have read from books and the internet. Make your own decisions on your own healthy. Checking with a nutritionist is recommended to determine your body's needs.

  • Eat Clean
  • No fried foods
  • No processed foods
  • No soy products for men [Soy has been proven to lower or block  testosterone production]
  • Sweeteners
    • Stevia (Good)
    • Raw Local Honey (Good)
    • Blackstrap Molasses (Good)
    • Real Maple Syrup (Good)
    • Table Sugar (Bad)
    • Sucralose [Splenda] (Bad)
    • Agave Nectar (bad) [usually contains fructose mixed in]
    • Aspartame (bad)
    • high fructose corn syrup (bad)

  • Drink water - have a glass of water when getting out of bed and with each meal.
    • Avoid all Soda and fruit Juice
    • Coffee twice a day is ok. Will help with metabolism
    • Tea is ok. Green tea is best. Will help with metabolism
  • Low as possible salt or no salt ( you need salt but most food contain enough sodium that you don't need more)
  • Eat lots of fiber [ ground Flax seed and oats are good sources. ]
  • Control portions if not counting calories ( Rule of thumb portions should be no greater than size of your open hand and fist)  open hand for protein, Fist for Carb and veggies.
  • Not counting calories consider keeping a food Diary [Write down everything you eat]
  • Lean meats are best like fish but not catfish
  • Fish to eat
    • Catfish (bad)
    • Albacore Tuna [Good] (troll- or pole-caught, from the U.S. or British Columbia)
    • Salmon (wild-caught, Alaska)[Good]   farm raised Salmon [Bad]
    • Sardines, Pacific (wild-caught) [Good]
    • Rainbow Trout (farmed) [Good]
    • Domestic Shrimp [Good]

  • Low to no fat foods
    • Good Fats [ monounsaturated fat, polyunsaturated fats]
      • Nuts (peanuts and almonds) Choose a natural Peanut butter or whole nut that’s not salted or smoked.
      • Avocado
      • Kale
      • Yogurt
    • Bad Fats [ trans-fat, saturated fats ]
  • Carbs (pasta and breads from grains)  are good for muscles control portions and when you eat them. Stay with Whole Grains. If not working out 3-5 days for at least 5-6 hours best to avoid Grains.
  • Nuts are your friend 
    • Stay under 20 for portions they are high in good fat and calories.
    • Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted
    • Cashews, Almonds, pistachios are the main healthy nuts that wildly available .
    • For Men Almonds can help raise natural testosterone
  • No or low fat yogurt is great for the body

When Bulking - Red meat 4 times a week
When Cutting - red meat 2 times a week.
85% or better fat free turkey and chicken. 


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