There are 6 categories of nutrients that we ALL need to be healthy, energetic, and fully functioning in our daily lives. 

They are: Carbohydrates, protein, fat, vitamins, minerals, and water. 

Below are the foods that should comprise the majority of your diet:



Free range, organic lean protein sources including occasional red meat.

Fish-especially salmon, tuna, and mackerel

Low fat or fat free organic dairy sources, especially beneficial is Greek yogurt

Organic eggs, egg whites, (best bioavailability of all protein sources)

Whole unrefined grains (ezekiel bread, brown rice, old fashioned oats)

Legumes (bean, peas)

High fiber cereals (over 10 grams)

Low fiber cereal only after weight training session to replenish glycogen



Non-hydrogenated minimally processes oils

Extra virgin olive oils, flax seed oil, omega oil blends, virgin coconut oil.

Below are the condiments and spices I use to cook with daily which are beneficial to your health and make your foods delicious:

Olive oil

Balsamic vinegar

Organic, salt free butter

Spray butter

Butter buds

Cayenne pepper

Chopped garlic in oil

Liquid smoke to season meats


Add these to your favorites!!

Don’t ever let yourself get too hungry… don’t leave this crucial piece of the puzzle left to chance.  Always have handy and with you the following snacks:

Protein bar, we love Think Thin

Shaker cup, water, and protein powder (they sell individual packets)

Nuts (walnuts and almonds)