A change of pace for this post. I’m getting back on the nutrition trail after lots of blogging about exercise.
I have had the “super-foods checklist” for a while and hand it out to my clients on a regular basis.(Please bare with me if you have seen it before). But just wanted to put it out there again as it is really important to be aware of the foods we should be consuming for great nutrition. Have a look at the list below and see how many of these foods are part of your normal eating plan. If it’s none you have along way to go to being in the best shape you can be. If it’s 5 that’s better but still not good enough. 10 is ok but the whole 20 and you are doing an awesome job of taking care of your body and giving it the proper fuel it needs to function at its best.
20 SUPERFOODS CHECKLIST
1. Lean meat (93% lean)
4. Low-fat plain yogurt
5. Supplemental protein (whey protein isolates )Post work-out, if not getting protein from a food source)
8. Cruciferous vegetables (broccoli, cabbage, cauliflower, brussell sprouts)
9. Mixed berries (strawberries, blueberries, raspberries, etc.)
11. Mixed beans (kidney, navy, white, etc.)
13. Whole oats (large flake)
14. Mixed nuts (a variety of different types of nuts including pecans, walnuts, cashews, brazil nuts, etc.)
16. Olive oil (extra virgin)
17. Fish oil (salmon, anchovy, menhaden, krill)
18. Flax seeds (ground)
19. Green tea
Try adding one of the foods listed to you fridge/pantry per week if you are not getting enough. If you go all out and load your supermarket trolley with them all it will be too overwhemling. So one at a time people. Rome wasn’t built in a day!!
One of my favourite foods on this list is the quinoa (pronounced keen-wah). I’m putting my famous spicy chicken quinoa recipe on for you to try. It really is delicious and the kids love it. So please be adventurous and give it a try. You won’t regret it.
SPICY CHICKEN QUINOA
2 tablespoons of sesame oil
1 tablespoon of wholegrain mustard
1-2 teaspoons of curry powder
chilli to your liking
1 large onion finely diced
½ cup of split peas or lentils
1 ½ cups of quinoa
2 chicken stock cubes
4 cups of boiling water
4 chicken breasts
big handful of spinach leaves –sliced
Brown chicken breasts in a hot pan sprayed with olive oil. Remove from pan, let cool a little and shred with your fingers.
Heat sesame oil in pan, add mustard, curry, chilli, crumpled stock and onion. Cook until onion is soft and spices aromatic. Add quinoa and peas and stir to coat. Add boiling water. Simmer over low heat for 25 minutes, then add chicken and spinach to heat through. Serve with your favourite steamed vegies. ENJOY!!
Lastly I wanted to post some photos of my Buninyong Boot-campers. They were feeling a little neglected that I was giving all my Mount Clear campers the spotlight. And I can’t be seen as having favourites, can I, Celeste? Everyone always enjoys the boxing for fitness sessions, and I love taking them, so winners all round this week, although a couple of people were complaining about their legs still being sore from “Run Mt Buninyong” on Saturday when we started our squatting and lunging in between the boxing. But hey, they are fitter and stronger now!!