Fitness Foods # 3: Eight “B” Foods to Include In Your Weekly Meals Plans

April 10th, 2009

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Fitness Foods # 3: Eight “B” Foods to Include In Your Weekly Meals Plans

As always – any food I suggest – is preferably of organic origin. And your meats are ideally grass fed, free range, etc…

1 – Banana

This is one of my all time favorites – and I eat one every day. Bananas are a great source of magnesium (good for your bones and heart health) – and they are loaded with potassium (about 400 milligrams in a medium one). This is good since we are supposed to get close to 5,000 milligrams of potassium per day. Remember, potassium helps regulate blood pressure, fights bone loss and reduces your risk of kidney stones.

2 – Brown Rice

The difference between white rice and brown rice is not the color. White rice is brown rice AFTER it has been processed and devalued. Unlike white rice, brown rice is a true whole grain – because it still has the bran and germ of the natural grain. So you get the true ‘whole grain’ benefits – and about 10 times as much body-benefiting potassium and phosphorus.

3 – Bran

Either as cold cereal or hot cereal – bran kicks butt (I love oat bran cooked in water for breakfast [11:30am] with a medium banana, and 2 tablespoons of ground flax seed).

What do you get? A very nice dose of fiber, magnesium – and some VERY good quality carbohydrates.

4 – Brussel(s) Sprouts

Just 4 of these natural powerhouses gives you about 240 micrograms of vitamin K – which is twice the measly amount the average person gets in a full day. And trust me – you NEED vitamin K.

5 – Beef (Eye of Round is good)

Red meat is not evil – unless you are eating half a pound every day…

A 3 ounce serving of high quality beef gives you a body toning and strengthening dose of protein – at only 160 calories.

What else do you get from ‘the beef’? Zinc and vitamin B6 – two more essential elements you need to function optimally

6 – Broccoli

Yes – its STILL good for you… – As one of the top ‘dark green vegetables’ – you want to find a way to get this on your dinner table a few times a week if you are interested in reducing your chances of getting cancer – just to name a few…

7 – Blueberries

..VERY high in antioxidants …boost your brain function …helps lower cholesterol …loaded with vitamin K …may help prevent osteoporosis …prevents hardening of the arteries …loaded with fiber …should I keep going?

8 – Barley

Pearl barley has the outer husk removed – so DON’T eat it. You want WHOLE GRAIN barley – which still has the valuable husk. We all know the benefits of true whole grains – so no need for me to rehash here. You can also try bulgar or buckwheat groats (kasha) – as they are also nutrient packed whole grains.

Please share this post with anyone else you know – who will benefit from it.

Got some comments or questions about this list? Or just want to say ‘thanks’ – then click the ‘Comment’ button down there on the left…

And stay tuned for more from…

Your trainer for life,

Joey Atlas

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Posted on Friday, April 10th, 2009 | Filed under Nutrition & Diet, fat loss

Comments (41) to “Fitness Foods # 3: Eight “B” Foods to Include In Your Weekly Meals Plans”

  1. Sallie Says:
    April 10th, 2009 at 5:05 pm

    I love all those foods..I eat a banana every day too, good advice Joey :)

    Thanks!

  2. Dina Says:
    April 10th, 2009 at 5:10 pm

    Hi Joe ,
    Would like to have your input on Freekeh made from green wheat that goes through a roasting process in its production. It is an Arabic rice that I usually use istead of white rice.

  3. Tess Says:
    April 10th, 2009 at 5:51 pm

    Hi Joey,
    Thanks very much for the Fitness Foods you are always posting as
    well as all the Fitness tips.They help us, your millions of fans get fit and firm. I am forwarding all of your good advice to my friends.
    One question, can you give me a good advice on how I can
    improve my improve my upper body, i.e., more defined shoulders
    and see muscles on my arms?? I have been doing weights for the
    the last year but I don’t see much improvement. I weigh 108lbs, 5′4 and I’m 40yrs old.
    More power to you Joey, appreciate any advice you may give…
    Tess

  4. admin Says:
    April 10th, 2009 at 6:02 pm

    Thanks for the comments so far everyone…

    Tess – check out http://www.UpperBodyFitness.com – see you there!

    Joey

  5. Charlize de Beer Says:
    April 10th, 2009 at 6:13 pm

    I want to thank you so much for the help and advice you have shared with me, this is of incomparable value to me.
    Thanks Joey
    Charlize

  6. Judy Says:
    April 10th, 2009 at 7:07 pm

    I just love these helpful hints Joey. Thank you for sending out these gems, they are very informative!!

  7. mary ann Says:
    April 10th, 2009 at 8:07 pm

    joey, thank you so much for all the information you have given to us…it’s very usefull…keep up the good work…you are truly a hero…

  8. susana Says:
    April 10th, 2009 at 10:13 pm

    JOEY, THANK YOU SO MUCH FOR ALL YOUR EFFORTS TO SEND ME ALL THIS HEALTH INFORMATIONS AND I DO APPRECIATE U SO MUCH FOR ALL OF YOUR HELP HERE. ITS REALLY GOOD AND ITS A GREAT HELP ON PEOPLE WHO NEEDS NATURAL HELTH FOODS. THNKS AGAIN…. SUSIE

  9. Norsiah Harun Says:
    April 10th, 2009 at 10:32 pm

    I just want to say thanks for your article. It enhances my belief to eat better, to eat well. While I know I have made good improvements, it can always get better. Don’t stop writing, coz I will not stop reading. We owe that to each other. I know u believe in that too. All the best to u always. And thanks for your good intention for me. Love u too.

  10. rashmi sharma Says:
    April 11th, 2009 at 1:33 am

    thanku so much joe sir..u have been a great support..your worthful tips have helped me a lot in shaping my body…

  11. Karen Says:
    April 11th, 2009 at 2:19 am

    Thanks Joey

    Simple but heartfelt!

  12. Macquelene Patricia Says:
    April 11th, 2009 at 7:32 am

    Thank you so much for all your efforts Joey.
    thanks again…..

  13. aida Says:
    April 11th, 2009 at 9:01 am

    Many thanks…

  14. Maria Says:
    April 11th, 2009 at 9:53 am

    Thanks for your advice Joey! I live in Baku, Azerbaijan and unfortunately it is not so easy to obtain all the healthy natural foods you suggest, but am doing my best with what Baku has to offer!

    I bought your Hips Butt & Thighs DVD and do your exercise 3 times a week with a friend. After the initial ache, I am able to do the full workout and enjoy it immensely. I definitely see an improvement already to my shape and the next step is to get your DVD especially for my tummy which needs some SOS!

  15. maraym Says:
    April 12th, 2009 at 5:21 am

    Many thanks Joey for your effort and good luck.

  16. amreena Says:
    April 12th, 2009 at 1:12 pm

    hi joey,thanx for sending me the tips. u r a wonderful trainer.

  17. kerline Says:
    April 12th, 2009 at 2:53 pm

    thanks

  18. Meena Says:
    April 12th, 2009 at 3:00 pm

    Really useful info

  19. angie Says:
    April 12th, 2009 at 11:09 pm

    hi,
    thanks for the insight on the type of foods we should eat,however i consider them out of reach and not familiar can you give kenyans food that is locally available and works the same?

  20. Sindy Says:
    April 13th, 2009 at 12:57 am

    Thanks Joey! Great info. I tried a lunch meal of steamed brown rice, broccoli, carrots and Jobs Tears. It was great !

  21. Joanne Says:
    April 13th, 2009 at 5:51 am

    Thanks for the info. I make a protein shake & include the bananas and blueberries. Been doing it for awhile & it makes a difference.

    Been adding egg whites to boost the protein value of the shakes but it makes my hair too shiny & slippery. Does the egg whites tend to have too much of an element in them to make my hair finer and more oily thus feeling thinner? What else could I add to the shakes that carries a high protein value other than almonds,egg whites & peanut butter? I am allergic to protein powders and whey having celiac sprue disorder which is a wheat/gluten intolerance.

    Thanks in advance for any guidance or answer to this question.

    Joanne

  22. Sue Says:
    April 13th, 2009 at 2:58 pm

    Hey Joey. I am horribly carb intolerant. Can’t have wheat in any shape or form and even struggle with oats and brown rice, Have never tried barley. Do you think I will be ok with that?

  23. mehreen Says:
    April 14th, 2009 at 1:02 am

    thanx for ur concern. one thing i wana say is that here in pakistan unfortunately it is not so easy to obtain all the healthy natural foods you suggest, but i wil try to follow what u have suggested.I have never tried bran, barley etc

  24. Samiah Says:
    April 14th, 2009 at 2:14 am

    I just wanna to thank you very much my Trainer, actually I appreciate all advices and ways of loosing fat and it gives a wonderful result. Thanks again and keep in touch.

  25. OLEBILE Says:
    April 14th, 2009 at 9:08 am

    I HAVING EATING BANANAS, BROWN RICE & BRAN AND I HAVE LOST WEIGHT AND I HAVE ESCAPED HEART DISEASES. INVESTING IN YOUR HEALTHY IS VERY ESSENTIAL.

    THANKS JOEY FOR THIS MESSAGE.

  26. Samantha Dobson Says:
    April 14th, 2009 at 9:12 am

    Thanks for this! Encouraging, as do most of this already. I would also add 2 portions of oily fish a week onto your list, giving you essential fatty acids eg omega 3 and 6.
    I particularly love fresh salmon (not farmed) and fresh mackeral (cheaper but just as delicious if you don’t mind the stronger flavour).

  27. tasleem Says:
    April 14th, 2009 at 12:49 pm

    thanks a lot i’m asking how i will eat this brown rice ,i don’t even know how to cook it.but i will buy it first.thank you very much,it’s rare having someone careful like you.

    tasleem

  28. lisa Says:
    April 15th, 2009 at 7:52 pm

    Thanks for this..bluberries have a season so this is hard to find them off season..the ones imported from far off farms they have no taste and probably little value. The thing that is affecting me is the way soy is creeping into everything. as a phyto estrogen it puts weight on me and makes me fat. I hate it it must be having an effect on men too. i hate the way it is added into many good supplements as soy lecithen, soybean.. Also it is very hard to get rid of this cellulite almost impossible. i am doing so much rtight but it is hereditary what then? its stubborn and disgusting whjat is your suggestion? I learned that Milk Thistle helps which I take. also i font like drinking water but I must forve myself to and take the milk thistle to try to rid of this cellulite which never goes away even when I am getting close to my good weight…

  29. Jo-Anne Hosein Says:
    April 16th, 2009 at 6:35 pm

    Thanks for this invaluable information!

  30. feda Says:
    April 16th, 2009 at 7:15 pm

    Hi Joey!!
    Im a big fan of yours!! And i also save most of your articles…
    I just wanted to ask of what particular bran oat do u always have??
    Thanks alot!!

  31. shirley Says:
    April 18th, 2009 at 7:55 am

    Hi Joey

    Thanks so much for the information. I do usually eat alot of whole grain.
    so I now know I am on the right track.

    Thanks
    Shirley

  32. Panayiotis Says:
    April 18th, 2009 at 1:37 pm

    Hey Joey, I think we are reading the same books.
    Ur advice make me feel better.
    Thanks

  33. Sharyn Says:
    April 20th, 2009 at 2:48 pm

    I’m afraid, Joey, that red meat is “evil”. I agree with every thing else on your list but eating animals is so wrong and it’s not good for you. I’m a very healthy, very happy vegan and I can without a doubt that I don’t need animal body parts to achieve this.

  34. carmin Says:
    April 21st, 2009 at 7:52 am

    hi…as m a medico…reading ur article helped me get a healthy revision n some good points to remember by…thanks.

  35. Nancy Says:
    April 24th, 2009 at 9:27 am

    Some people need red meat in their diet, especially if you are very physically and mentally active. If a person is borderline anemic and a type O blood group, red meat is a natural boost to their whole system……..bison meat is a good fix for me…once a week…..balanced out with a good diet!

  36. Sue Says:
    April 24th, 2009 at 1:15 pm

    Hi Joey

    I would like to ask for some help please. I was recently diagnosed as coeliac (Brit spelling – may be celiac to you!), and am also lactose intolerant. I qualified as a nutritionist (although I don’t practice) about 10 years ago, and for the most part can manage my diet easily enough without gluten and milk, using a mix of rice/potato/sorghum flours and oat/soya/almond milks.

    I workout quite a lot and have until recently used whey powder as a protein addition to smoothies, but most are not gluten free. I’m not overweight, in fact I’m now underweight (5′ 9″ and 140 lb) after losing weight before my coeliac condition was diagnosed. I am taking extra vitamins supplements also because of lowered absorption rates. I can cope with oats in small quantities.

    Can you suggest/recomment any gluten free protein supplements? I’ve seen one or two advertised but I’m not sure how they compare. Also, any other suggestions you may have to keep mineral/vitamin/weight levels up without having to give up my workouts would be most appreciated.

    Keep up the good work, your emails are always interesting.

    Thank you

    Sue

  37. Ria Says:
    April 26th, 2009 at 5:10 pm

    The information was really informative thank you…

  38. Yola Says:
    May 7th, 2009 at 1:07 am

    oh Joey, Yola here, having you in my home is goona be soooooo great,I can`t wait… hope I can afford it…:) :) :)

  39. myra dimaano Says:
    July 2nd, 2009 at 9:18 am

    Great info,such foods really works in our daily basis. This so called “B” foods is very nutritious, we must include it in our daily diet. Banana is my favorite and i love it………good job guys!

  40. Christy Says:
    July 2nd, 2009 at 9:33 am

    Thanks for all the information.I appreciate.

  41. joanne Says:
    August 28th, 2009 at 5:23 am

    high joey, thanks for the list, i eat all of those foods, they are my favourites, love cold brussel sprouts, barly water i love to drink, has a lovely flavour, brocoli good in stir frys. didnt know about the vitamin k though so thanks.
    joanne
    ps have you tried frozen bannana, its my ice cream. just mash and have with some nutmeg, or eat just frozen. enjoy.

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