The Ultimate Healthy Wholefood Shopping List

There are so many healthy whole foods that are great for a sports nutrition program.  As I work at my desk as a health copywriter I workout most days. Most find working out on a near to empty stomach best.  Others like to eat before a workout or sporting event.   For those who can tolerate eating before working out try including a mix of complex and simple carbohydrates in your snack.  It will help give you a slow release of energy during your workout.  Eating low carbohydrate and protein snack, such as Greek yoghurt with a healthy trail mix sprinkled on top should be easy on your stomach.  The healthy sugars from the dried fruit will give your body a quick energy boost, while the nuts and seeds will help keep your insulin levels balanced.  Add a dash of cinnamon as this is known for balancing blood sugar levels.

Quality Carbohydrates

  • Quinoa

  • Oats

  • Buckwheat

  • Brown rice

  • Beans

  • Sweet potato

Lean Protein

  • Beef

  • Cheese

  • Chicken

  • Eggs

  • Greek Yoghurt

  • Lamb

  • Nuts

  • Whey Protein

  • Pork

  • Sardines

  • Tempeh

  • Tofu

  • Turkey

  • Veal

  • Wild Fish

  • Wakame

  • Bacon (sugar + nitrate free)

Healthy Fats

  • Flaxseed oil and seeds

  • Chia oil and seeds

  • Eggs - free-range Omega 3

  • Hemp seeds

  • Brazil Nuts, Walnuts

  • Avocado

  • Pumpkin, Sunflower and Sesame seeds

  • Almonds

Water

Hydration is so essential for optimal wellness.  Especially optimal sports performance.  On a day without training, aim to drink about 35 ml of water per kg of body weight.  Drink more than this on training days and during your workout.  Add a slice of fresh lemon and a slice of fresh ginger to help alkalize your body.  If you drink a cup of coffee or another caffeinated drink, I suggest drinking another glass of water.  There is no scientific evidence of dehydration with the moderate coffee intake. However, I find drinking extra water after any caffeinated drinks work best for my body.

Create An Anti-inflammatory Diet

They say inflammation may be the underlying cause of many health conditions we experience today.  High inflammatory levels in the body may increase the intensity of aches and pain.  High inflammatory levels in your body may also be affecting your workouts and sporting performance  I find the most natural way of increasing anti-inflammatory foods into sports nutrition programs is by making up a batch of Anti-Inflammatory Salad Dressing.  Other whole foods with anti-inflammatory properties that may be helpful for lowering inflammation include:

  • Ginger

  • Turmeric

  • Black pepper

  • Green tea

  • Coriander

  • Parsley

  • Lemon

Herby Turmeric Anti-Inflammatory Salad Dressing

Salad dressing is perfect for all sports nutrition programs.  Turmeric in this dressing may be fantastic for inflammation, therefore helping with any aches and pains.  Parsley has beautiful detoxification and deodorising properties.  Great for freshening the breath, especially after eating garlic.  Parsley contains heaps of vitamin C and some vitamin B12.   Lemon juice may help your skin glow and also help alkalize your body.

Ingredients

2 tablespoon mixed fresh herbs, chopped

1 cup extra virgin olive oil

2 tablespoon apple cider vinegar

1 tablespoon lemon juice

1 tablespoon turmeric powder

pinch sea salt and cracked black pepper

Method

Mix all the ingredients up in a jam jar.

Fruit and Vegetables

Load every plate up with brightly coloured fruit and vegetables.  The brighter the colour, the more anti-oxidants. Natural antioxidants are essential during periods of increased physical activity.

  • Leafy Greens

  • Papaya

  • Berries

  • Broccoli

  • Pineapple

I think this health and wellness checklist will give you the all-important basic wellness tips, wholefoods and other snippets from my wellness blog and years of naturopathic study that will be of benefit to everyone interested in looking and feeling their best.