Good Food Choices…
Protein:
Preferably all free-range or grass-fed
- Fish: Wild Salmon (not farmed), mackerel, hake, sushi, kingklip, Sardines without added vegetable oil, pilchards
- White Meats: Chicken and turkey
- Lean Red Meats: Ostrich Fillet, LEAN beef fillet, LEAN steak, game
- Dairy: Whole Eggs, unflavoured yoghurt, milk, kefir, cheese
- Vegan: JirehTM Pro FERMENTATION-DERIVED PROTEIN ISOLATE. This has a similar amino acid profile to whey, but it is vegan! Tofu, Lentils, Beans – various, Legumes, Split Peas
- Protein Shakes: OURS! Whey Power (Whey Protein) LeanPlex (Full spectrum protein blend), EnduraShake and JirehTM Pro Why ours? QUALITY!
AVOID:
Processed Meats – such as ham, salami, sausages, polony, wors and mince, SOY and ALL Soy-based products/soy cereals/breads. Soy contains phytoestrogens
Good Carbohydrates:
Low Glycaemic (The BEST choice – Unless you’re doing lots of high heart-rate training).
- Starch: Sweet potatoes, lentils, unflavoured oats, kidney beans, split peas
- Fruits: Apples, oranges, grapefruit
- Fibrous green leafy vegetables: Swiss Chard, baby spinach, kale, cabbage, Brussels sprouts, cauliflower, broccoli, marrows, artichokes, asparagus, baby marrow, leeks, mushrooms, parsley, spring onions, onions, green beans, been spouts, cucumber, celery, spring onions, tomatoes, bean sprouts, green and red peppers, lettuce, onions, lettuce, butter lettuce
Medium Glycaemic
- Starch: Brown rice, barley, wheat hearts
- Yellow vegetables: Pumpkin, butternut, carrots and all types of squash Butternut, Squash, and Pumpkin.
- Home-made muesli – not the caramelised / granola type
Higher Glycaemic (Appropriate after high heart rate sessions or racing – sprints/hill repeats)
- Starch: White rice, potatoes
- Fruit: Bananas, honey, dates, potatoes, grapes, “tropical” fruits – (such as pears, peaches, mangos, melons)
AVOID: (all the “nice” things)
- Man-made sugars, especially, hidden sugars found in fruit juices, favoured waters, fizzy drinks, sparkling teas, iced coffees
- Cereals – Rather eat unflavoured oats – add honey or raisins or dates for sweetness
- Sugar laden foods – baked goodies, ice cream, canned foods, biscuits, canned fruit, sweets, chocolates, sauces, instant soups, coffee creamers, hot chocolate drinks, “Health” breads and muffins, rusks, cookies and biscuits.
Good Fats:
- Use coconut oil for cooking, baking, stir-frying – Any time when you need to heat fat.
- Use olive oil for all you unheated foods – pour over salad, drizzle over potatoes, rice
- Eat Unprocessed (extra virgin) coconut oil, olive oil, flaxseed oil, borage oil, salmon Oil, EPA, GLA, avocado pears, any fresh raw nuts and seeds – such as linseed, flaxseed, sesame and sunflower seeds.
AVOID:
- Processed fats – margarine, sunflower oil, canola oil, imitation butters, processed meats, canned meats.
Suggestions and Comments:
- Make your own salad dressing with olive oil, apple cider vinegar, garlic, coconut oil and fresh herbs.
- Make your own muesli using organic oats, nuts, seeds, and a small amount of dried fruit.
- Make a habit of reading the list of ingredients on all processed food items. Ingredients are listed in descending order according to contents and weight.
- Try to always eat fresh when possible. But frozen fruit and veg is also ok.
- Rule of thumb: The first three ingredients should not contain simple sugars – glucose, dextrose, maltose,
- Avoid artificial trans or hydrogenated fats commonly found in margarine, shortening, fast foods and processed foods
