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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Posted on Tuesday, February 24th, 2009 | Filed under Dieting, Nutrition & Diet

Comments (58) to “Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans”

  1. Faith Says:
    February 24th, 2009 at 2:53 pm

    Thanks for the health food tips! I had no idea sweet potatoes were better for you than white potatoes

  2. Debra Says:
    February 24th, 2009 at 3:00 pm

    These tips are really great!! Thanks

  3. dipti Says:
    February 24th, 2009 at 3:01 pm

    Thanks Joey,

    i am not sure what stevia is? i would also like help in reducing y weight – please guide me
    thanks
    dipti

  4. katie Says:
    February 24th, 2009 at 3:15 pm

    spinach with strawberries, toasted almonds, a bit of goat cheese or feta cheeses makes a wonderful salad. dressing is canoloa oil, apple cider vinegar, dijon mustard, few drops of honey & some rosemary, S & P. try it, you will love it!

  5. Dana Molla Says:
    February 24th, 2009 at 3:31 pm

    Thank you very much for your info on diet/fitness foods.
    It’s very helpful.
    Thanks again
    Dana from Albania

  6. Karen Says:
    February 24th, 2009 at 3:40 pm

    Thanks, Joey, very much for your info on diet/fitness foods, greatly appreciated! You are a great help to many!
    Karen

  7. Debra Says:
    February 24th, 2009 at 3:40 pm

    Hi Joey, I have just ordered your book from Amazon!!
    I am sure this is what I need to help me get more fit…

  8. Sharon Says:
    February 24th, 2009 at 3:48 pm

    Thanks Joey!

  9. karen Says:
    February 24th, 2009 at 4:14 pm

    Could you tell me what Canola Oil is. I get e-mails from Dr Weil and he mentions it and I have a sugar solution book which was bought in the US which also uses it but I cannot find it here in my local supermarket in North London. I buy extra virgin olive oil instead and use it in moderation.

    thank you for your brilliant e-mails.

    regards

    karen

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    February 24th, 2009 at 4:48 pm

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  11. andrea mangar Says:
    February 24th, 2009 at 4:50 pm

    thanks JOEY. i luv the info.

  12. Dana Rock Says:
    February 24th, 2009 at 5:23 pm

    Hi Joey,
    Just want to say “THANKS!!” I think you’re a cool guy and truly show concern for others. Your info is extra helpful and inspiring.
    AND, I was so excited (and a bit embarassed as well) when I was going through my armoire, I found your ULHBT video!! I had forgotten that years ago I ordered it–oops, never did get a chance to try it out. But now I will, and I hope to see results for my April 25th trip to Puerto Vallarta =)

    Stay cool…
    Dana

  13. Sheila Pool Says:
    February 24th, 2009 at 6:03 pm

    Thanks Joey. i love reading your articles! :)
    have a great day!

  14. Angela Says:
    February 24th, 2009 at 7:19 pm

    Thanks, any comments for gluten free foods or recipes?

  15. Carmen Says:
    February 24th, 2009 at 7:40 pm

    Thanks Joey, I appreciate the things that you are sending my way.

  16. Samira Ali Says:
    February 24th, 2009 at 8:07 pm

    Hi joey…just wanted to say that your advice has really helped… i lost half a stone in just two weeks and now im 7.5 stones-so all is going well-i watch my calorie intake and make sure i do 100 squats everyday-no matter how tierd i am! but i still havnt been able to tone and lose da fat on my outer and inner thighs-if you have any advice or tips please do let me know.

    Cheers, Samira xx

  17. Zubaidah Says:
    February 24th, 2009 at 8:19 pm

    Hi Joey, thanks for the food tips. As for food #2 – Sardines, what we have here is the one packed in tomato sauce. Will that do?

  18. Colleen Says:
    February 24th, 2009 at 8:23 pm

    Thanks, Joey! Good to know about the organic vs non-organic strawberries.

  19. Dustin V. Says:
    February 24th, 2009 at 8:59 pm

    Joey,

    Thanks for the updates. I’ve enjoyed adding your ideas to our daily diet and exercise routine. Keep em coming.

    Cheers,

    Dustin

  20. Marivic Says:
    February 24th, 2009 at 9:32 pm

    Thanks a lot Joey for that interesting info on diet! Just wanna ask, what’s good to eat to have a healthy hair — add volume to may hair and minimize hair loss?

  21. Tee Says:
    February 24th, 2009 at 9:37 pm

    I absolutely agree with everything you posted today! Excellent read.
    All anyone can do is the best he/she can do in his/her particular situation. That means different things and extremes and is wildly variable.
    If anyone got a wild hair about the canola oil information–Eh. Some people just like to be that way.

  22. Lee Says:
    February 24th, 2009 at 10:23 pm

    I just wanted to thank you for the info on organic foods. It was very informative, and I will definitely take your advice. Right now I eat partially organic foods. I use olive oil & canola, but I never used organic canola, to be honest, I wasn’t aware there was organic canola. Thank you so much for this valuable lesson.

  23. Lorraine Says:
    February 25th, 2009 at 12:58 am

    Thanks Joey, I use all your good advice where necessary and when the goods are available. Keep up the good work
    Fond regards.

  24. Allyson Says:
    February 25th, 2009 at 1:30 am

    Thank you so much!!!

  25. sarika Says:
    February 25th, 2009 at 2:36 am

    Hi Joey,
    Thanks a lot!!!

  26. kiyaara Says:
    February 25th, 2009 at 3:19 am

    it’s wonderful. thanks joey.

  27. Linda Says:
    February 25th, 2009 at 3:45 am

    I’ve actually been trying to eat sweet potatoes lately. I’ve put cinnamon on them and yes, even a pat of butter, and just can’t finish it. Its just not palletable to me. Is there a substitute veggi with the same benefits I can use? Or do you have any other suggestions to prepare them so they taste better?

  28. Sherihan Says:
    February 25th, 2009 at 4:19 am

    Thx Joey for such informative and helbful eating nutrition tips, ur the best, the thing is i am from Egypt and we dont have canola oil here so i am using olive oil in almost every dish i make and for desserts good quality vegetable oil in moderation, other stuff u mentioned is already part of my eating hapits except for sardines coz i hate them (sorry :) )

  29. Liz Says:
    February 25th, 2009 at 5:02 am

    Hi Joey,

    I really do appreciate the way you care about us. You are constantly working on new things to send to us.

    Thanks for keeping up-to-date with food that I can eat and how much to eat.

    Liz

  30. Sami Says:
    February 25th, 2009 at 5:55 am

    Thanks Joey!

    This really helped a lot!

  31. teresa grainger Says:
    February 25th, 2009 at 6:30 am

    Thanks Joey,
    Love the articles on healthy foods !

  32. Yola Says:
    February 25th, 2009 at 8:21 am

    I love your letters, I am 5 feet 8 inches, and 121 lbs so I don`t need to lose any weight but I`d love to just tone up,I`m from the Caribbean,Trinidad and Tobago to be exact. I`ll be able to buy your book soon. So until then I`d love to get tips on toning up. Thanks….

  33. ufuoma Says:
    February 25th, 2009 at 8:42 am

    thank u kind sir,i appreciate

  34. bino Says:
    February 25th, 2009 at 10:19 am

    thanks joey;)

  35. Roger Swanson Says:
    February 25th, 2009 at 10:32 am

    Joey,

    Thanks for all of the great info.
    I look forward to your news letter.

    Roger

  36. Tami Says:
    February 25th, 2009 at 10:58 am

    I just wanted to let you know I really appreciate all the great information you have shared with everyone! Thank you so much, I’m excited to go shopping! But I do have a question I do not like spinach in a can! But how ever I do like fresh spinach, so does it matter how I eat my spinach? Is one better then the other? Thanks again :)

    Tami

  37. Petra Says:
    February 25th, 2009 at 4:31 pm

    Hi Joey, just finished my plate full of spinach for dinner, followed by defrozen plums (they are locally grown; the fresh ones are shipped from too afar and often tasteless). What I cannot refrain from, however is the inevitable chocolate as a smooth finish and not just a tiny, barely-visible chip of it. Quite on the contrary! Any suggestions here to help me to fight my – most likely inborn – chocoholicy inclinations? Otherwise, I am faithfull to carrots.
    Thanks for everything!
    Petra

  38. Canan Says:
    February 25th, 2009 at 5:59 pm

    Thank you Joey,

    You not only provide us with valuable info but also give us exact and practical clues to make the best use of what we read.
    Thanks a lot, :)

  39. Amanda Scott Says:
    February 25th, 2009 at 11:33 pm

    Thanks so much for the food advice ,I will use the foods and advice. Iused to be a size 4 in 2002 and now I’m a fat size 10.It’s no fun and I’m hating myself for letting this happen.I am going to be 43 in April and must get back to the old me. Excuse my typing I don’t use a computer at work or much at home.Thanks again!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  40. Elizabeth Says:
    February 26th, 2009 at 12:26 am

    Joey, love yor articals and especially your great friendly humor. Makes my day. Love you Elizabeth.

    I’m sharing your articals with my grand kids. They love it too.

    Have a good day.

  41. Vea Says:
    February 26th, 2009 at 4:02 am

    Thanks Joey for your advice, I really appreciate it. I need to lose weight fast for my sister’s upcoming wedding day, can you give an advice? Hoping to hear from you soon.

  42. roseann Says:
    February 26th, 2009 at 8:08 am

    Dear Joe

    I wish to thank you heartily for the emails I regularly receive
    from you. I do find them interesting and try to follow the
    good advice you give us. I try hard to keep myself fit even
    though I fail most of the times but you are always there to
    help so please accept my thanks for all the hints and exercising
    ideas that you give out.

    Roseann from Malta

  43. Etta Madden Says:
    February 26th, 2009 at 9:45 am

    Thanks Joey!

  44. MONIQUE Says:
    February 26th, 2009 at 11:57 am

    thanks Joey
    your tips are great!! I use organic olive oil or udo’s oil.Would
    that be equilivent to organic canola oil.
    what about raw almonds – i eat those between meals with one half a
    scoop of protein powder.

  45. Sheila Says:
    February 26th, 2009 at 4:51 pm

    Read your tips with great interest.

    However I was advised by a dietary expert not to eat spinach as it interferes with my thyroid condition. And I miss spinach so much.

    Have you heard about this?

    Cheers

    Sheila

  46. chantel Says:
    March 3rd, 2009 at 7:52 am

    Thanx joey…very helpful

  47. Patricia Says:
    March 5th, 2009 at 3:50 am

    Hi Joey !! Love your “stuff”. They are fantastic and great. I take alot of sweet potatoes and most of the times replaces them for rice. I choose the smaller ones and steam them for 20-25 mins. Healthy and yummy!! Purple sweet potatoes are tasty too. Try “Japanese” sweet potatoes (skin is morooon colour and the flesh is light yellowish) and you will fall in love with them.

    Take care and “slow down” Health is happiness and wealth.
    Patricia

  48. Mary Wilhelm Says:
    March 13th, 2009 at 7:24 am

    Dear Joey
    I wrote to you about the stretches. I feel, that in two days, I have a new outlook, there is hope to get in shape this spring without another inactive summer, because of fitness reasons, which in turn affect psychological, which in turn affect physical, and on and on. Thank you, for helping me limber up, and try the first exercise. I count on much more correspondence. You are a gift from God. I know He had me find your site, just like a site , I typed in prayer once. This time, I typed in how to get flexible so I can work out. Thank you, please keep sending your information and I will get the material as soon as I can get a bank card. Mary in OH. I want the books on your recommend list so I can take them with me to share away from home, as I have a computer that is not portable at this time. Bye for now..MW

  49. Gladys jenkins Says:
    March 14th, 2009 at 12:02 pm

    Joey I was wondering about the blackberries and the seeds. How well do they do in our system as far as being digested. Are they
    bad for the digestive system or not. I love them and would like more information about them if you can be so kind.

    Thanks so much,
    Gladys

  50. clyde Says:
    March 14th, 2009 at 11:54 pm

    Hi, Joey I would like to hear from you on this issue of soy i have been getting a lot of info of a conflicting nature. Give us the strate poop.
    Thinks Clyde

  51. Lavern francis Says:
    March 21st, 2009 at 6:23 pm

    Thanks for the info Joey,i have been wondering what to eat after a workout, you have help me greatly.

  52. lynette Says:
    April 10th, 2009 at 8:40 pm

    I appreciate all your imformation

  53. sarika Says:
    April 11th, 2009 at 1:40 pm

    Thanks Joey.all your information about food is good and useful.Thanks.

  54. josiane Says:
    April 12th, 2009 at 10:04 am

    thanks Joe, for your ever-interesting and up to date comments about nutrition.
    By the way I’ve been practising the ULBH regularly and the results on my muscle mass are visible by everyone. I unfortunately can’t practice as often as I’d like, as I’m a recurrent migraine sufferer (one every two to three days-neurologist doesn’t seem to be able to help- But Every time I go through the routine of level 1, I feel so good and my body feels revived. This coming week i’m adding the exercises for the upper body-I’ll keep you informed on my progress.
    Have a nice Easter!

  55. tasleem Says:
    April 14th, 2009 at 1:03 pm

    thanks again for yr advice i like eating sardines but we don’t have those can in water.for oil i use mostly olive oil,n sunflower oil,i hope i’m right.

    tasleem

  56. chelsie Says:
    May 6th, 2009 at 9:47 pm

    well joey i would love to take your advice and eat and drink all the things you so whole-heartedly reccommend, however i have a tonne of allergies, those include, fish, gluten and strawberries (i used to love them and eat them by the punnet)so there goes the oats, sardines and strawberries lol. its hard to adjust but im getting there. just thought you would like to laugh at it because i thought it was pretty funny. thanks anyway joey

  57. admin Says:
    May 6th, 2009 at 9:57 pm

    WOW!!! I’m blown away at the level of response to this. I simply can’t keep up with all of them…

    So – I’m going to thank everyone, again, for responding – and also ‘pre-thank’ all of you who are about to chime in here with your thoughts, comments, etc…

    This is phenomenal…

    Thanks!!

    Joey

  58. rossano Says:
    May 22nd, 2009 at 1:59 pm

    That’s sounds great Joey,about video broadcasting system that will enable us to workout at the same time.For us who had very poor internet connectivity will be happy to avail even your most selected compilation of body exercise and flattened abs workout.
    Please allow me to raise this contraversial question about egg,which majority even those educated,well oriented medical doctors are against egg.Simply because of cholesterol content on it.Some say good if in moderation,some say no harm at all even in a regular basis.
    Thanks to your seamless articles that keep us motivated.Hope to see you in person.

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