Gennaro's Fitness Weblog

Foods to buy, Brands to look For.
Here are some of the best convenient foods and brands and their serving size range.
Remember to combine most proteins with a medium serving of carbohydrates and some fat. If you're eating only protein you can afford to have some extra 'good fat'. If you can't find the particular brand I'm recommending try and find its equivalent.

Carbohydrates
Grains and Legumes
Organic Quinoa Flakes for hot cereal and more
Quaker Oatmeal Natural (1-2 cups)
DeBoles Organic Wholewheat spaghetti (3-5ozs)
Organic Weetabix cereal (4-6 biscuits)
Success Brown Rice boil in bag (1)
Mothers Natural Ricecakes (2-4)
Kretschmer original toasted Wheat Germ (2-3 tabsps)
Goya Black Beans, chickpeas, and fagioli drained (1/2 to 1 can)
Eden organic black soy beans (high protein)
Heinz Baked Beans, drained. (1 can)
Fresh packeted lentils (rinsed and soaked overnight)1 bag per family.

Good Fats
Arrowhead Mill organic peanut Butter (1tbsp daily)
Raw Cashews 'Bazzini' 2ozs
'Maranatha' raw almond Butter (1 tbsp daily)
Organic 'Wholefoods'pecans (5-10 kernels daily)
(Dont have more than 2 different nut servings daily)

Protein
Bumblebee Alaskan Red Salmon (1 can-213g)
Starkist Premium Chunk Light Tuna in Water pouch (7ozs)
Egg lands Best cage free eggs (6-8egg whites, 1 yolk)
Jay Robb's or Jarrows Pure Whey protein powder (2 scoops)
Bilinskis or Hahns organic all natural chicken sausages precooked (2-4 snags)
Wholefoods organic ground turkey and beef. Bell & Evans Skinless chicken thigh- tastes great in the George Foreman Grill or pan fried.
Scottish Salmon Fillets and Boneless wild Salmon Steak.
Bumblebee Sardines in water in can (3.75-7.5 ozs)
100% Lactaid Fat Feee milk (8-120zs)
Almond Breeze almond milk (8-12ozs)
Edensoy Soy Milk (8-12 ozs)
Breakstones fat free or 2% cottage cheese (4-8ozs)
Lactaid cottage cheese.


More Carbohydrates
Fruits
Apples, Bananas, Watermelon, Pears(1 piece)
Dole Sliced Peaches in Natural juice (8ozs) great over cottage cheese for brekky!
Dried figs - great wrapped over raw almonds or better yet - fresh figs from Mums front yard(1-2)
Fresh cold orange, great over hot oatmeal with eggwhites for breakfast.
Vegetables
Wholefoods organic red peppers, Italian eggplant, mushrooms, zucchini, sweet potato, red potato, Idaho potato, carrots, asparagus, avocado, garlic, onion, spinach, tomato, birdseye frozen mixed veggies (6-10ozs)



Condiments & Sauces
Paul Newmans all Natural Chunky Hot Salsa 3-5ozs
Heinz Apple Cider Vinegar (2-3tbsps)
Colavita Extra Virgin Olive Oil (1-2 tsps)
French's 'BoldnSpicy' Brown Mustard (1-2tbsps)
Canned 'TuttoRosso' Crushed Tomatoes with Basil (7-14ozs)
Hellmans Light Mayonnaise (1tsp)

Beverages
Brita Filtered tap water or Poland Spring water 3-4 litres/quarts a day.
Vintage or Canadian dry flavoured Seltzer (cherry, raspberry and manadarine and orange)
Guayaki Yerba Mate tea
Celestial Seasonings Green Tea and Peppermint Tea (1-2 bags daily) excellent with fresh lemon juice,
and ofcourse any vegetable juice you can whip up with fresh ginger, fennel and celery . Use the Champion juicer www.championjuicer.com and let me know what healthy concoctions you come up with.
Salute!
Jan 22, 2004    7:15 pm

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