Hydrate. Protect your sleep. Get eight hours per night in a dark and quiet room.
We build muscle through recovery.
Eat vegetables, meat, fish, eggs, fruit, nuts, seeds, berries, and roots and tubers.
Eat Real Whole Food Eat as close to nature as possible - Eat mostly vibrant vegetables and fruits - Eat local and organic as often as possible - Eat raw olive oil.
Stay Hydrated Consume heaps of water daily - Don’t drink your calories - Green tea is excellent for you.
Acquisition Know where your meat comes from - Shop at the Slow Food Market and Farmers' Market - Pick and freeze your own berries - Fill you freezer when local fruit is in season - Review weekly flyers to stock up on pantry necessities.
Food Products Avoid processed foods, hydrogenated oils/trans fats, high fructose corn syrup and generally products from the centre aisles of grocery stores.
Post workout snacks will improve performance and recovery. Try fruit with nuts. To maximize recovery consume as soon as possible after exercise. And hydrate. Nuts are a source healthy fat, protein, and fiber. Eat them raw and unsalted. Snack on them three handfuls at a time with an apple. Organic almond butter is great and always choose natural PB. Frozen berries go well with nuts and are an excellent source of antioxidants (they clean your blood) and vitamins.
Eat fish at least twice a week. They are an outstanding source for omega-3 fatty acids. Look for wild choices. Bake at 400°F or sear in a pan with a lid until done to the touch about 7-8 minutes.
Fish oil from the Gentle Rain is also an excellent source of omega-3s.
Choose Sustainable Seafood
2 for 1 Batch Cooking: Saves times and prepares healthy options.
2) Cut one large or two small sweet potatoes up into chips and toss in a bowl with olive oil, rosemary, granulated garlic, and salt and pepper. Save the seasoned bowl for serving. Spread sweet potatoes out on a cookie sheet and bake. Flip yams once. The more you leave them alone the more the will caramelize (caramelization = yummy). When they are golden turn the oven down to 177°C/350°F to finish the turkey. Toss the yams in the reserved bowl and enjoy.
Use a stick mixer and a tall wide mouth mason jar/pitcher or a blender.
Chocolate 1 scoop chocolate Sun Warrior 2 Tbs. natural almond butter a handful of local spinach or greens powder 1 banana add equal amounts of chocolate almond/rice milk and water/ice to desired thickness blend
Supreme 1 scoop vanilla Sun Warrior 2 Tbs. natural peanut butter or almond butter some kale or greens powder a handful frozen berries 1 banana add equal amounts of vanilla almond/rice milk and water/ice to desired thickness blend
Berry 1 scoop vanilla Sun Warrior 2 handfuls mixed frozen berries 1 banana some kale or greens powder 2 dates 1 tsp goji berries dash of cinnamon add equal amounts of vanilla almond/rice milk and water/ice to desired thickness blend
Mayan Chocolate 1 scoop chocolate Sun Warrior 1 banana 1 tbsp peanut butter a handful of cashews/almonds or 1 tbsp almond butter dash of cinnamon pinch of cayenne pepper a handful of local spinach or greens powder 1 tbsp cacao nibs add equal amounts of chocolate almond/rice milk and water/ice to desired thickness blend
Pineapple Coconut 1 scoop vanilla Sun Warrior handful of cashews/almonds two handfuls of coconut flakes a handful of local spinach of greens powder cover with one third a can of coconut milk and an equal amount of pineapple or pineapple juice add equal amounts of vanilla almond/rice milk and water/ice to desired thickness blend
Blueberry Blitz 1 scoop vanilla Sun Warrior 2 handfuls of blueberries 1 banana some kale or greens powder 1 cup coconut milk 1 tbsp shredded coconut 2 tbsp almond butter pinch of cinnamon add equal amounts of vanilla almond/rice milk and water/ice to desired thickness blend
Strawberry Shortcake 1 scoop vanilla Sun Warrior 2 handfuls of strawberries some kale or greens powder a handful of cashews/almonds or 1 tbsp almond butter pinch of cinnamon add add equal amounts of vanilla almond/rice milk and water/ice to desired thickness blend
Peach Cobbler 1 scoop vanilla Sun Warrior 2 handfuls of peaches some kale or greens powder a handful of cashews/almonds or 1 tbsp almond butter pinch of cinnamon add equal amounts of vanilla almond/rice milk and water/ice to desired thickness blend
Omelettes
For omelettes beat air into three-four local free run/organic eggs and season with salt and pepper - or Montreal steak spice. Pre-heat your pan and cook in coconut or grape seed oil. Add half an avocado or your preference of vegetables/salsa. Eat three- four days a week.
Salads
Cut up a combination of your favourite vegetables: purple cabbage, zucchini, broccoli, peppers, beets, cucumbers, carrots, ... Combine with local spinach or greens (iceberg lettuce has very little nutritional value). You may consider making your own sprouts and using them as well. Add any combination of nuts, seeds, fruit, or meat.
Salad dressings are one part acid (balsamic, rice wine, red wine vinegar, lemon juice, ...) to two parts olive oil. Place some olive oil in a small jar. Add a touch of Dijon mustard for a little heat and to help the oil and vinegar emulsify. Top up with one part of your choice of acid. For an Asian dressings use rice wine vinegar, a drop of soya sauce and sesame oil, a touch of honey and a squirt of rooster or favourite hot sauce if you like it hot.