Healthy Eating Tips

I have put together some notes on healthy eating and I'll share them with you. Please note this is just my own notes and what I generally follow as close as I can. This is a collection of information that I have read from books and the internet. Make your own decisions on your own healthy. Checking with a nutritionist is recommended to determine your body's needs.

• Eat Clean
• No fried foods
• No processed foods
• No soy products for men [Soy has been proven to lower or block  testosterone production]
• Sweeteners
• Stevia (Good)
• Raw Local Honey (Good)
• Blackstrap Molasses (Good)
• Real Maple Syrup (Good)
• Table Sugar (Bad)
• Sucralose [Splenda] (Bad)
• Agave Nectar (bad) [usually contains fructose mixed in]
• Aspartame (bad)
• high fructose corn syrup (bad)

• Drink water - have a glass of water when getting out of bed and with each meal.
• Avoid all Soda and fruit Juice
• Coffee twice a day is ok. Will help with metabolism
• Tea is ok. Green tea is best. Will help with metabolism
• Low as possible salt or no salt ( you need salt but most food contain enough sodium that you don't need more)
• Eat lots of fiber [ ground Flax seed and oats are good sources. ]
• Control portions if not counting calories ( Rule of thumb portions should be no greater than size of your open hand and fist)  open hand for protein, Fist for Carb and veggies.
• Not counting calories consider keeping a food Diary [Write down everything you eat]
• Lean meats are best like fish but not catfish
• Fish to eat
• Catfish (bad)
• Albacore Tuna [Good] (troll- or pole-caught, from the U.S. or British Columbia)
• Salmon (wild-caught, Alaska)[Good]   farm raised Salmon [Bad]
• Sardines, Pacific (wild-caught) [Good]
• Rainbow Trout (farmed) [Good]
• Domestic Shrimp [Good]

• Low to no fat foods
• Good Fats [ monounsaturated fat, polyunsaturated fats]
• Nuts (peanuts and almonds) Choose a natural Peanut butter or whole nut that’s not salted or smoked.
• Avocado
• Kale
• Yogurt
• Bad Fats [ trans-fat, saturated fats ]
• Carbs (pasta and breads from grains)  are good for muscles control portions and when you eat them. Stay with Whole Grains. If not working out 3-5 days for at least 5-6 hours best to avoid Grains.
• Nuts are your friend 
• Stay under 20 for portions they are high in good fat and calories.
• Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted
• Cashews, Almonds, pistachios are the main healthy nuts that wildly available .
• For Men Almonds can help raise natural testosterone
• No or low fat yogurt is great for the body

When Bulking - Red meat 4 times a week

When Cutting - red meat 2 times a week.

85% or better fat free turkey and chicken.