Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

February 24th, 2009
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Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

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In Fitness Foods Issue # 1, which I sent out last week – I raised some controversy over the ‘Canola Oil’ issue.

I’ll say one last thing about it…

There are MANY readers of this newsletter. People from all over the world, from all levels of socio-economic groups – with various levels of financial means – at different stages of trying to change their lifestyle habits for the better.

While one reader may be at the peak of their health and fitness journey, simply striving for maintenance – another person may be simply trying to figure out how to cut down on high fat, highyl processed foods – as their first step in their journey to better fitness and a better life.

My mention of canola oil was not a recommendation to use it as your sole choice of fat in your daily diet – but rather it was to give various readers another occasional option to explore as they try to create their own ‘fitness lifestyle plan’.

As a professional in the field and a father of 3 growing children – I wouldn’t serve us anything that is going to kill us – nor would I tell you, my appreciated reader, to consume something that would kill you.

So I repeat – If, on a WEEKLY basis, you add 4 or 5 tablespoons of NON-GENETICALLY ENGINEERED, EXPELLER PRESSED, ORGANIC Canola Oil to your diet – this is a HUGE difference as compared to consuming 6 or 7 tablespoons of the “evil” version of canola oil.

When I sent out the quote from Dr Andrew Weil – those were his exact words on the subject of canola oil – excerpted from a longer Q&A type article. If you want to read it just search ‘Dr Weil canola oil’. He and I share a VERY similar opinion on this subject.

OK – enough of that – let’s get on to this week’s Fitness Foods Issue # 2

A reminder first – Always choose organic versions of any foods I suggest – if it is within your means.


1) Steel Cuts Oats

Talk about a cheap, tasty, nutrient packed breakfast? I eat Bob’s Red Mill, Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber – with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins – and you are ‘in the zone’, my friend.

Take it up a notch by adding a tablespoon of ground flax seeds – and you wont be hungry for about 4 or 5 hours.


2) Sardines

I eat these about twice a week for lunch. Loaded with Omega-3s – sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) – sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.

Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…


3) Sweet Potatoes

The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told – these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.


4) Spinach

My good friend, Popeye (some of my friends think he’s my half brother) knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate – and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? – then do like me and Popeye – and eat your spinach.

5) Strawberries

With these I would strongly urge you to go organic if you can. It is widely known that non-organic strawberries are farmed with relatively higher levels of chemical pesticides, herbicides, etc…

While organic strawberries may be a bit pricey – you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits – for a high fiber, nutrient packed, fruit salad dessert.

The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know – offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

I hope you enjoyed Issue # 2 of Fitness Foods. Have a comment, question – or just want to say “Thanks!” – then click on the ‘comment’ link below – and let me know…

And don’t forget to print this out and add it to your shopping list.

And stay tuned for more of these coming your way.

Have any questions, thoughts – or just want to say “Thanks Joey!” ? – then just click on the ‘comment’ link below – and let me know…

Your trainer for life – your trainer forever,

Joey Atlas

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