The Buff Bride

My super foods!!!!!!!

I have handful staple ingredients or should I say, super foods that are absolutely in my lifestyle. All of which are in some way or another, a life line. A life line because they are a real health conscious choice and a life line because without them, I would eat processed, fattening unhealthy foods. My staples aren’t exactly one thing either meaning combined they provide nutritious benefits that get me through the day!

FRUIT- I eat fresh fruit. I dip fruit. I blend fruit. I love to eat bananas because they are an excellent source of energy.  I take ALL NATURAL PEANUT BUTTER and smear it on apples or celery. I add fresh or frozen fruit to my morning shake! Ooooooo, my MORNING SHAKE, my favorite part of the day! I use about 1 cup FRUIT, 1/2 cup GREEK YOGURT, 1tablespoon WHEY PROTEIN powder, 2 tablespoons of ALL NATURAL PEANUT BUTTER, and 1 tablespoon each of CHIA and FLAX SEED – add some water and ice and OMG I can’t wait til tomorrow morning for my shake! And, I have to let you know, there is no way to fully wake up, be perky and have the motivating ability I need to have without my large cup of black coffee. 5a.m. comes real quick and coffee first thing is a great boost for me. And since we are talking breakfast, let’s talk EGGS! 4 egg whites with a sprinkle of shredded cheese makes for a satisfying omelet. Eggs are an excellent source of protein and keep me full until snack time!

I go nuts for NUTS! Get zip lock snack bags and measure 1/4 cup of almonds, walnuts or peanuts. Make a few for the week. Portion control is key when snacking. Snack on them by adding them to salads or even yogurt. And, if you are worried about fat and calories, DO NOT WORRY! Nuts are the only ingredient – no salt, no MSG, just nuts. They are a healthy fat.

CHICKEN CHICKEN CHICKEN – very important in my day! Grilled, broiled and even all natural cold cuts wrapped in a slice of cheese. I usually grill 2 pounds of chicken breast for the week. Every night I mix my GREENS, which includes spinach, romaine and kale, a sliced AVOCADO, which are a very healthy fat, a sliced chicken breast and a wide variety of VEGGIES. I typically use cucumbers, bell peppers, tomatoes and always add a small amount of shredded cheese. For the dressing, I use oil, vinegar and fresh lemon juice.

Another “make ahead” idea is prepared BEANS. Although not my favorite, I know the benefits of beans or fiber! Fiber keeps cholesterol down, helps maintain bowel health and keeps you full longer.  Garbanzo Beans are my bean of choice. I put them on my salad right out of the can. I bake them with a splash of olive oil and lightly sprinkle salt and pepper.  This makes a nice crunchy snack. And then there is Hummus. Garbanzo Beans puréed with olive oil and garlic = a delicious spread for cold cut wraps, a dip for veggies or blue corn chips or dallop on salad for an added yummy taste.

FISH is a necessity for me about 2-3 times a week. For years, I opened a few cans of tuna and added a few tablespoons of mayonnaise and had it for the week. After searching for different fish ideas, I found grilling salmon with a squirt of mustard or baking flounder with olive oil, white wine and lemon really struck my fancy! Love these fish ideas!

I mentioned I put CHIA and FLAX SEED in my morning shake, but I also add them to GREEK YOGURT and salads.  The benefits are enormous. Flax seed aids in heart health, protects you from breast, prostate and colon cancers, and prevents and treats diabetes.  Chia seed also aids in blood sugar levels. Chia seed improves digestion, treats anemia and keeps me highly energized throughout the day.

You are probably thinking where’s the cheat, where are the carbs??? Well, I do believe carbs are needed daily, but a small amount. My cheat snack is blue corn chips. Remember portion control when snacking, so about 15 chips is sufficient for the day. Crush them up and put them on salad, dip them in that delicious Hummus or just crunch away!

All in all, my meals and snacks, my necessities, my food choices are simple. In summary, my SUPER FOODS are:

•morning shake with a large cup of black coffee
•all natural peanut butter
•greek yogurt
•chia and flax seed
•greens (romaine, spinach and kale)
•fruits and vegetables
•whey protein
•blue corn chips

There are so many variations and options that come with these foods. Try them one week, one way but the next week, change it up.  Grilled, baked, broiled, toasted, dipped, fresh or frozen, all these super foods provide energy and health benefits and make for a simply delicious lifestyle of eating.

Remember, you are what you eat so don’t be fast, cheap or fake! When you eat like crap, you feel like crap!



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