All about food!

A lot of you made new years resolutions 22 days ago to eat better, workout more or to just be healthy.  Here are some general tips we have for you to keep those resolutions up in regards to nutrition.  There are also some great recipes and sample food days below.

  • Timing! You have to plan your days.  Make larger dinners at night so you can take leftovers for lunch the next day.
  • All Carbohydrates are not the same. (brown vs white rice, cereal vs oatmeal) Be wise when you are choosing your carbs.
  • Breakfast, the most important meal of the day.  Always start your day with breakfast and make sure it includes protein.
  • Protein, protein, protein (at every meal, all throughout the day) It will help you feel full and also help your body repair.
  • Good fats, good fats, good fats (because something is low-fat dose not make it healthy)
  • The rainbow (try to eat foods from all the colors of the rainbow, everyday)
  • Supplements, there are a lot of them out there.  Make sure to look for quality reliable companies.
    • Most people will benefit from:
      • Protein powder
      • Fish oil
      • Multi Vitamin
      • Probiotic
  • Water, H2O, Aqua, no matter what you call it, make sure your urine is light yellow to clear all day.
  • Olive oil makes a great dressing without a lot of work.
  • Use brown rice or quinoa pasta for spaghetti, soups and other dishes.
  • Have large cups of water with lemon or lime for dinner if you want more taste.
  • Sea salt is a great seasoning.
  • When cooking at high temps use coconut oil.
  • Stir fry is a great way to get protein and vegetables in that will not take a lot of time.
  • Keep healthy snacks with you at all times so you are not tempted by bad decisions when you are out.

Here are some examples of healthy and great tasting food days:


  • Egg white omelet with vegetables, side of fruit
  • Protein shake 
  • Tuna with olive oil mayo, celery, lettuce, tomato and pickle
  • jerky
  • grilled salmon with vegetables and quinoa
  • Oatmeal with side of deli meat
  • peanut butter and celery
  • lemon pepper grilled chicken breast, fruit and vegetables
  • Protein shake
  • grilled red meat, brown rice and vegetables
  • full egg omelet and side of fruit
  • almonds
  • Salad of sliced ham, spinach, tomatoes, slivered almonds, olive oil
  • grilled peppers
  • lean pork, black rice and vegetables
  • oatmeal with walnuts and flax seed
  • banana and peanut butter
  • lettuce wrap of turkey, sprouts, tomatoes
  • larabar or Kit bar
  • broiled tilapia, vegetables and sweet potato fries

Here are some other websites with ideas, recipes and more to help you live a healthy life!