ARE YOU READY TO START EATING SMART, CLEAN, and HEALTHY?! We’ve taken advice from Eric Sand, certified Personal Trainer, and lead spin instructor at Bespoke Cycling in sunny Los Angeles. He has nothing but the best advice to offer!
His rules of nutrition are tried, tested, and true. They’ve worked for me and they’ll work for you.
This is a letter from him that I loved so much, that I just HAD to share with the rest of you. Let me know if you have any questions, I’d be happy to help.
Hi Hadley!
This is what I tell my clients to shop for, to make the best nutrition choices for a healthy lifestyle:
DISCLAIMER: Please be sure you have no food allergies before buying or consuming anything on this list.
Everything you see here is available at your local grocery store. But I’d recommend shopping at Trader Joe’s because they have an amazing selection of cheap organic foods, or Whole Foods because they also specialize in all-natural excellence.
Daily Supplements:
Consider taking the following supplements EVERY DAY:
- Multi-vitamin
- Fish Oil supplement
- Antioxidants
When you exercise, free radicals are released into the body. The antioxidants will help you from feeling run down when beginning or transitioning from one type of training to another. Many of my clients have asked about foods you can eat or pack which will give you energy and make you feel satiated for meals on the go. So I have made a list of my favorite things which you can prepare at home or pack with you to keep you energized throughout the day.
This list is just a suggestion, and I do not know individually if you have any food allergies or what your likes and dislikes may be, so please use the list according to your own needs.
Start With A Healthy Breakfast:
Breakfast is the most important meal of the day. Do NOT skip the breakfast. It will boost your metabolism and keep you energized until lunch time, and keep you from turning to the vending machine at work or grabbing a donut or other ‘filler’ foods when you get your morning coffee on the way to work.
For breakfast, I always recommend EGGS. They are great for you, and if you have high cholesterol, you can eat egg whites. If you are one of those people who wakes up at the last minute and doesn’t have time to cook in the morning, HARD BOIL some eggs the night before. They are a great source of protein. Have them with steamed veggies (asparagus, kale, broccoli, etc) or a piece of fruit, like an orange or an apple.
If you have time, I recommend chopping up some red and green peppers or tomatoes and scrambling them with the eggs. You can also add pepper, onion and garlic for flavor (INSTEAD OF SALT!), or even add garlic or onion powder, which is usually sodium free and can be found at the supermarket. The peppers and tomatoes will also help you feel more full without turning to bread or eating too many calories (if your goal is weight loss).
If you really dislike eggs, let me know, and I can recommend some protein powders which you can use to get some protein in the morning and the right balance of carbs and sugar to start your day, while still not getting too many calories. If you are trying to gain, have the shake AND the eggs. This will give you extra calories to help you gain lean mass.
Another great thing about the protein powder is that you can put the powder in a water bottle, and then LATER add your water, and you have an instant snack or protein portion of a meal for when you are feeling hungry in the middle of the day. You don’t even need a refrigerator for this one–just a water fountain or some source of water (bottle from a corner store which you can add in, etc).
Shop Healthy For Lunch & Dinner
Note – these items pack well into lunches or dinners to eat at home or on-the-go!
PROTEIN:
- Eggs (pack them hard-boiled to eat later in the day as part of your meal or a snack!)
- Canned Tuna (don’t forget to bring a can opener–sounds crazy, but I have often resorted to eating it right out of the can!). You can also make a sandwich the night before with low-fat mayo (keep it on the light side!) and Sprout Bread (be sure to buy the kind which has NO high fructose corn syrup. A great brand is Trader Joe’s
- Chicken or Turkey (pre-cooked)
LEGUMES & NUTS:
Legumes are a type of seed, nut, or bean. Don’t get confused though, not all nuts are considered legumes. Learn more here.
- Nuts (unsalted, dry roasted. JUST A small handful is a serving and when paired with a fruit or veggie makes a great snack!)
- ALMOND BUTTER — Another great food for on the go, But you MUST buy the all Natural NO SALT added. The ingredients should say Almonds, and nothing else. Trader Joe’s has their own brand (available in creamy and chunky) which is unsalted, and the consistency is GREAT, unlike most natural almond or peanut butters. Make sure you open the almond butter and STIR it before you refrigerate it, as when it gets cold, if it’s not stirred, all the fat rises to the top, and then the rest of the almond butter gets really dry at the bottom. Almonds are processed differently by the body than peanut butter is–it’s easier for your body to digest–so make the switch!
- Beans (I prefer low sodium black beans, but you can choose which bean you enjoy the most). They are a great source of fiber, and easy to reheat in a microwave if you have access to one!
GRAINS:
Stay away from simple carbs, and try to eat complex carbohydrates instead.
- Ezekiel Bread -it’s all organic and actually is one of the healthiest brands of bread on the market!).
- Brown Rice
- Quinoa Pasta
- Brown Rice Pasta
- Cous Cous
- Trader Joe’s Organic Brown Rice + Quinoa Pasta (great blend!)
- Rolled Oats (whole grain, gluten free, wheat and dairy free–great with some blueberries or other fresh fruit added in and easy to microwave in the mornings with just adding water!
DAIRY:
- Greek Yogurt (NONFAT kind with NO FLAVOR so there is NO added sugar. Best brands are CHOBANI and FAGE, or TRADER JOE’s 0% Greek-style) –if you want to sweeten your greek yogurt, add in some real pieces of cut up fruit (peach, banana, strawberry, blueberries, etc) or you can also buy Polaner All-Fruit Jelly, which is 100 percent fruit and fruit juices (so the sugar is ALL NATURAL). Sometimes I like to throw a spoonful of the Polaner into the yogurt to give it some flavor. They make a HUGE variety of flavors, so check it out next time you are at the store. You can also eat your 0% Greek Yogurt with the oats and fruit if you want to eat them without cooking them. Just stir them into your yogurt!)
- Fat-Free cottage cheese – Eat in moderation only. (Cottage cheese is a good source of protein, but watch sodium intake on this one), and use things like fat free sour cream and salsa (again, watch sodium on this one) to add some flavor to your meals.
FRUITS & VEGGIES:
Eating vegetables as often as you can is the #1 best thing you can do for your diet. That and drinking plenty of water. Vegetables are full of nutrients, they are also very low in calories and filling. Eat 9 servings of vegetables and fruits a day.
Fruits have a high sugar content, so you should not eat them to the same capacity as vegetables, but they are still very good for you in their natural state, full of wonderful vitamins and antioxidants, and should be consumed often. Substitute fruits for sweets whenever you get a sugar craving, and you’ll notice the difference in your waistline almost immediately!
- Broccoli/Cauliflower (take it with you on the go and eat it raw, or steam it the night before and pack and reheat it at work!)
- Edamame (Trader Joe’s sells it pre-cooked. You can take it right out of the freezer to thaw it the night before, put it in the fridge, and then the next day pack it in a plastic bag and be on your way. This is a super-food, and “Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, omega fatty acids and micronutrients, particularly folic acid, manganese and vitamin K” according to sources. I LOVE eating these little guys, and they make me feel full because they are high in fiber!)
- Celery (very low in calories, and very filling)
- Red Peppers
- Green Peppers
- Apples
- Oranges
- Peaches
- Pears
- Nectarines
- Plums
- Carrots
- Grapes (They are high in sugar compared to other fruits, so consume them in moderation. I like to freeze them and eat them at night for a healthy snack. Reminds me of ice cream!)
- Bananas
- Avocado
- Lemons
- Limes
- Asparagus
- Strawberries
Cooking Suggestions:
When you cook your vegetables, be sure not to oversteam them. This will take out all the nutrients, which is an important reason why we eat them to begin with.
Another GREAT thing you can do is PRE-COOK your meals for the week. I like to buy chicken breasts and then cook four or five at once so I have some already prepared to pack in my lunch and reheat at work, or even eat COLD (tastes like cold leftover turkey sandwiches from thanksgiving, except it’s chicken, but you get my drift). You can do this with any protein–chicken, turkey (buy 93 percent lean if you are buying it ground!, and buy LOW SODIUM when buying turkey), or beef. I usually cook chicken. Again, use things like paprika powder, garlic, and onion powders to season the protein, instead of salt. Pepper is always a great option as well! Squeezing some lemon juice is also tasty, and LIME often tastes JUST like salt when you squirt some on your cooked chicken just before you eat.
Avocado is also great when added to tuna (and it’s FULL of the good fats, so don’t be scared to add it in for some good texture with your ‘tuna out of the can’).
Also remember your almond butter and greek yogurt. These pair so well with many different fruits and veggies for dipping options. Use crudites instead of crackers whenever possible. Veggies are much better for you.
BEVERAGES:
In terms of beverages–NO ALCOHOL. Whether you are trying to lose or gain, alcohol is the enemy. If you must, stick to vodka soda – use club soda with some lime squeezed in – (It’s lower in calories and also lower in sugar.) More importantly:
- WATER WATER WATER
- Coffee (use skim milk–no creamer!, and use sugar substitute STEVIA (available at TJ’s if you must sweeten)
- WATER
- WATER
- Oh, and did I mention WATER?!?
Not a fan of the plain taste of water? Click here for 17 Tasty & Healthy Infused Water Recipes
Please don’t drink fruit juices if you can eat the whole fruit instead, and if you do juice, do NOT buy juice at the grocery that is sugar added or not 100 percent juice.
Like I said, you would be better off eating an orange or apple than having that glass of juice. Why? Because the whole fruit won’t have added sugar, and you will get FIBER from the skin/whole fruit.
Healthy Lifestyle Tips:
Ok so you’ve bought all the right foods! But you still have to eat smart. Watch your portion control for each meal and throughout the day.
Try to eat five times a day, with breakfast being your largest portion, and dinner being your smallest full meal. The ‘meal’ after breakfast but before lunch should feel like a snack, and same goes with the ‘meal’ after lunch but prior to dinner. It can be as simple as a piece of fruit and a handful of nuts, or a serving of cottage cheese with some fresh fruit added into it, or even some celery and two tablespoons of almond butter.
I hope this is helpful in helping you to make MORE INFORMED HEALTHIER choices. Remember, if you are like me (and I am a sugar fiend…it’s my WORST enemy), the next time you are in a drugstore, put down the candy bar, walk outside, and find a grocery store or one of those vendors selling fresh fruit on the street. The piece of fruit is about the same price (if not less) than the candy bar, and will give you much more energy in the long run.
I am sure there are things which I have not included in here, and this is list is not all-inclusive (that would require writing a book!). If you have any questions, concerns, comments, please do not hesitate to email me!
And now for you Vegans! Can’t have animal products? No worries! The grocery store and modern world has become very accommodating for all kinds of eaters!
VEGAN UPDATES:
BREAKFAST:
Whole foods carries Ezekiel cereal. It’s really great, and a good alternative to eggs every day. I buy the dark blue or the orange box.
Another great breakfast is avocado on Ezekiel toast. Super tasty, and a good healthy fat alternative to PB or almond butter. I also like to put tomato on it as well.
I have been eating firm organic tofu with some steamed spinach, mushrooms, and tomatos for breakfast as well. A great alternative to eggs. I put a tiny dash of low sodium soy sauce or AMINO liquids in it as well to add some flavor.
LUNCH:
I really love salads, and this vegan salad contains many great items that also are great protein alternatives to animals. I take a large Tupperware container, and fill it with the items, give it a shake, and bam! Portable lunch is finished.
- Canned organic garbanzo beans
- Canned organic black beans
- Organic firm tofu
- Organic romaine hearts (tear/chop)
- Carrots
- Mushrooms
- Organic tomatoes
- Trader Joe’s Vegan Goddess dressing (a little goes a long way!)
And of course, you can always try adding or substituting in other things, such as:
- Beets
- Lentils (TJs makes a great pre-packaged one!)
- Spinach or mixed greens
- Red peppers
- Avocado
DINNER OPTION:
Get low sodium vegetable broth from Trader Joe’s, and cook green lentils in the broth. It tastes delicious if you season it with a little seasoning salt or some type of ‘meat’ rub. Eat this to fill you up for the day. Don’t forget to add protein if you haven’t reached your minimum for the day.
Click here for 31 Vegan Recipes That Will Make You Forget About Meat
Interested in learning more? You may want to look into Dr. Gott’s “No Sugar No Flour” book (here). There are some good recipes and some alternatives to plain eggs and oatmeal in there. I don’t tire easily of eating the same thing every day, but I know many people do.
In health,
Eric
Follow Eric on Instagram @vegan_trainer for daily updates and tips!
https://instagram.com/p/4EBRyEx4XL/
Thanks for the great tips Eric! All these excellent nutritious foods and ideas have me pumped to go shopping! Weather it’s at Trader Joes, or any grocery store, you’re sure to find what you need in the produce section. Shop the perimeter and stay healthy.Let us know if you have any questions. I know both Eric and I would be happy to help clarify if anything comes up.
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We’d also love to hear about your own journey to being a healthier eater. What are your favorite healthy snacks during the day? What’s your biggest craving and how have you overcome it? Let us know in the comments.
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