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Organic Vegetables

NUTRITION

Green Juices

Coach Blu's
General Nutrition Tips

YOU ARE WHAT YOU EAT

Nutrition is everything. An unhealthy diet leads to obesity, acne, allergies, cardiovascular issues, brain fog, sluggishness, digestive issues, hormonal imbalances, depression, and so much more.

SNEAKY SUGAR

America runs on sugar, not on Dunkin'. Be self-aware of sugar intake and avoid it when possible. "Sugar-free" doesn't mean you're in the clear, it just means that the sugar was likely replaced with artificial sweeteners.

PROCESSED = UNHEALTHY

To keep it simple, consider anything processed to be unhealthy. Processed foods undergo the addition of preservatives, flavor enhancers, and other additives.

GO ORGANIC

Buying organic foods and drinks is the quickest and easiest way to avoid a majority of the unhealthy additives found in non-organic foods and drinks. Consider this the short-cut to a healthier lifestyle without having to know in detail what to avoid.

KEEP IT OUT OF REACH

It's easy to say don't buy any sweets, but it's inevitable that they'll end up in your house one way or another. What you can do is make it difficult or inconvenient to access said sweets. Put them at the bottom of a pantry in lieu of on your nightstand. Towards the back of the fridge in lieu of the fridge door.

HEALTHY, FAST, CHEAP: PICK 2

It's difficult to find a meal that's healthy, quick to eat, and easy on the wallet. Usually one of the three must be sacrificed. Since the goal is to be healthy, that's the one that must stay. It then becomes a battle of time and money. Time can be saved via meal prep, smoothies, and scheduled delivery services. Money can be saved via buying in bulk, portioning, and gardening.

HEALTHY FOODS

PROTEINS

  • Turkey

  • Chicken

  • Bison

  • Eggs

  • Egg Whites

  • Wild Fish

  • Grass-fed Steak

  • Pork

  • Chunk Light Tuna

  • Salmon

  • Sardines

  • Trout

  • Cod

  • Herring

  • Beans

  • Lentils

  • Quinoa

  • Cottage Cheese

  • Greek Yogurt

  • Tempeh

  • Protein Powder: Whey, Vegan, Pea, Hemp, Collagen

FATS

  • Almonds

  • Almond Butter

  • Algae Oil

  • Avocado

  • Avocado Oil

  • Brazil Nuts

  • Cashews

  • Chia Seeds

  • Coconut Oil

  • Flaxseed

  • Hemp Seeds

  • Macadamia Nuts

  • Olive Oil

  • Peanut Butter

  • Pistachios

  • Pumpkin Seeds

  • Pumpkin Seed Oil

  • Walnuts

  • Walnut Oil

CARBS

  • Sweet Potatoes

  • Potatoes

  • White Rice

  • Brown Rice

  • Oats

  • Oat Flour

  • Oatmeal

  • Quinoa

  • Buckwheat

  • Ezekiel Bread

  • Sprouted Grains

  • Rice Cakes

  • Yuca

  • Amaranth

  • Barley

FRUITS

  • Apples

  • Apricots

  • Bananas

  • Blackberries

  • Blueberries

  • Grapefruits

  • Grapes

  • Kiwis​

  • Oranges

  • Pineapple

  • Raspberries

  • Strawberries

VEGGIES

  • Artichokes

  • Asparagus

  • Beets

  • Bean Sprouts

  • Broccoli

  • Brussel Sprouts

  • Cabbage

  • Carrots​

  • Cauliflower

  • Celery

  • Cucumbers

  • Eggplant

  • Fennel

  • Green Beans

  • Lettuce

  • Kale

  • Spinach

  • Radishes

  • Tomatoes

  • Turnips

  • Rutabaga

  • Zuchini

SUPPLEMENTS

  • Tea

  • Coffee

  • Protein

  • Pre-workout

  • Post-workout

  • BCAAs

  • Glutamine

  • Creatine

  • Vitamin C

  • Multivitamin

CHEMICALS & ADDITIVES TO AVOID

ARTIFICIAL SWEETENERS

Examples include aspartame (Equal, NutraSweet), sucralose (Splenda), and saccharin (Sweet N' Low). They are used as sugar substitutes in "diet" and "sugar-free" beverages and low-calorie foods.

HIGH FRUCTOSE CORN SYRUP (HFCS)

A sweetener derived from corn that is commonly used in soft drinks, processed foods, and baked goods. HFCS has been linked to obesity and other health issues when consumed in excess.

MONOSODIUM
GLUTAMATE (MSG)

A flavor enhancer used in many processed foods, including soups, snacks, and fast food. Some people may experience adverse reactions such as headaches, flushing, and sweating after consuming MSG.

SODIUM NITRITE/NITRATE

Preservatives often used in processed meats like bacon, sausages, and hot dogs. They help prevent bacterial growth but can form nitrosamines, which are potential carcinogens.

SODIUM BENZOATE

A preservative used in acidic foods and beverages like carbonated drinks, fruit juices, and pickles. When combined with ascorbic acid (vitamin C), it can form benzene, a substance associated with cancer.

POTASSIUM BROMATE

An additive used in bread and baked goods to improve dough strength and volume. It has been classified as a possible human carcinogen and is banned in several countries.

COOKING OILS & MARGARINE

A majority of cooking oils and sprays are unhealthy. Examples include vegetable oil, soybean oil, corn oil, cottonseed oil, and palm oil. Margarine and shortening should also be avoided. Instead, opt for olive oil, avocado oil, coconut oil, canola oil, grapeseed oil, walnut oil, or sesame oil.

TRANS FATS

Partially hydrogenated oils are used to increase the shelf life and stabilize the texture of processed foods, including fried and baked goods. They raise bad cholesterol (LDL) levels and increase the risk of heart disease.

ARTIFICIAL FOOD COLORS

Synthetic dyes like Red 40, Yellow 5, and Blue 1 are added to numerous processed foods, candies, and beverages. They have been associated with hyperactivity in children and may cause allergic reactions in some individuals.

BUTYLATED HYDROXYANISOLE (BHA) & BUTYLATED HYDROXYTOLUENE (BHT)

Synthetic antioxidants added to prevent spoilage in cereals, snacks, and processed meats. They have been linked to adverse health effects and are considered potentially carcinogenic.

ARTIFICIAL FLAVORINGS

Synthetic compounds used to mimic natural flavors in various processed foods and drinks. They can be made from hundreds of different chemicals and may have unknown long-term health effects.

Image by Jonny Caspari

WARNING!
PROCESSED FOODS & DRINKS

BREAKFAST CEREALS

Many breakfast cereals, especially those targeted towards children, are processed and often contain added sugars, artificial flavors, and food colorings.

FAST FOOD

Burgers, french fries, chicken nuggets, and other fast food items are highly processed and often contain trans fats, high levels of sodium, and artificial ingredients.

CANNED SOUPS

Many canned soups, including tomato soup, chicken noodle soup, and vegetable soups, are processed and often contain high levels of sodium, artificial flavors, and preservatives.

FROZEN DINNERS

Pre-packaged frozen meals, such as frozen pizzas, TV dinners, and microwaveable meals, are convenient but can be highly processed and contain excessive amounts of sodium, unhealthy fats, and preservatives.

SOFT DRINKS

Sugary beverages like soda, fruit drinks, energy drinks, and sports drinks are highly processed and typically contain high amounts of added sugars, artificial sweeteners, and food coloring.

SWEETENED YOGURT

Flavored yogurts often have added sugars, artificial flavors, and thickeners. Opting for plain yogurt and adding fresh fruits or a natural sweetener like honey is a healthier alternative.

PACKAGED SNACKS

Snack foods like potato chips, pretzels, crackers, and cookies are typically processed. They often contain high levels of sodium, unhealthy fats, and artificial ingredients.

DELI MEATS

Processed meats like ham, backon, sausages, and hot dogs are commonly processed with additivies, preservatives, and high amounts of sodium. They may also contain nitrates and nitrites, which are used to enhance color and extend shelf life.

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