Sup mate! Vincent here.
In this topic we are still aiming to give the best out of ourselves on a day-to-day basis and, just like when you’re exercising your body needs clean fuel to function on full rate, you can not consider reaching the state of flow without incrementing quality meals / start thinking about nutritional stuff.
In a previous post we’ve seen how daily habits can be the game changer in the quest of becoming better versions of ourselves, so here is my top 10 foods that I would recommend you to consume regularly. Nothing very folkloric nor unreachable here, these are very common yet healthy aliments you can find pretty much everywhere.
- FRUITS & VEGGIES
#10 – Broccoli
Alright I know veggies are some serious boring shit. Only paladin elves can eat that while smiling, that’s for sure. But still you may want to add some to your diet because of central nervous system recovery, vitamins imbibition, lowering risks of heart disease and blah-blah-blah… or else you gonna die. WHATEVER.
Here comes the broccoli my friends. First, it has quite a decent amount of protein for a vegetable as well as antioxidants, it also plays a cholesterol-lowering role and last but not least, it is known to increase testosterone production for males (might be interesting in case you’d want to grow a full beard… fuck yeah!).
If you had to pick up only one veggie, this would be this guy. Otherwise you can also try out some green beans but LOL that’s even worse in my honest opinion.
#9 – Peanuts & Dried Fruits
If you feel like you’re burning a lot more calories than the people around you and you want to gain a bit of weight (which was personally my case). Almonds, nuts, raisins (water dipped), they are all designed to become your best snack / brunch / collation / whatever between meals.
1/4 cup of almonds already contains nearly 8 grams of protein, pistachios about 6 grams of protein, dried grapes provide about 250 calories per 100 grams. Plus, most of them are also excellent sources of monounsaturated fats and magnesium (which is highly involved in protein synthesis).
#8 – Banana
It would be a tough work to summarize all the benefits of bananas in just few lines but here are the reasons why I personally eat bananas everyday – and more importantly before doing physically/mentally exhausting tasks:
Potassium, 110 calories, 29 grams of carbohydrates, 16% dietary fiber and a nice nutrients package meant to fill you with good energy.
- CARBS & STARCHY FOODS
#7 – Olive
Olive as well as its oil is known to be a great health partner. Among other benefits, olives eliminate excess cholesterol, controls blood pressure and are a good source of Vitamin E.
Likewise, diets rich in olive oil may reduce chances of cardiovascular disease (one of the numerous earnings of mono-unsaturated rich diets). I don’t want to bring back the elvish stuff but yeah, well mixed into a complex salad these guys are so friggin’ delish.
#6 – Oat
Darn it😠 I’m sure this picture was taken by an Elf, or a hipster, idk. Anyway. Warning! Here’s some low glycemic index (slow burning carbohydrates), rich in vitamins and minerals, it will provide the body with a long and lasting stock of fuel.
As a value of proof, there is no decent sporty breakfast that excludes oat and you may even want to consider adding some to at least one of your meals.
#5 – Rice
Brown rice and white rice have similar amounts of protein, calories, carbs and fat. About 3 grams of protein, 130 calories, 28 grams of carbohydrates and 0,3 grams of fat per 100 grams.
However their glycemic indexes kinda vary and as you may know it or not, GI are responsible for blood sugar levels and high GI are often associated with diabetes. There are several posts on the web that would tell you that the difference between brown and white rice isn’t that big… But I’ve come a long way examinating actual effects on my own body and so my choice is made. The only thing I can tell you is to make your own experiment and see what fits best your needs.
If our diet was simply starchy-centered (fortunately not the case) I would say eat rice everyday. But what we want is also a varied diet so I’d better say that: eat rice one day and quinoa or perhaps pastas the next day because, as far as carbohydrates are concerned, these three are godlike.
- LEAN PROTEINS
#4 – Beef
4th position in this high-protein foods top that will help us keeping our motivation high. 100 grams of this lean red meat contains 27 grams of protein stuffed with essential amino acids, B12-vitamin, and iron. The reason why beef is not at the top of this list is because it also contains 11 grams of fat and remember that we are looking for lean prots.
A maximum of 2-3 per week is tolerable and still provides good results in terms of performances. Now for some vegan fellows, a good alternative to beef is tofu (soy milk), one of the few plant sources that provides a complete protein package.
#3 – Eggs
Assuming this might be one of the most overused (but not overrated) sorta-sporty meal, I guess pretty much everything has already been said about eggs. Quick and easy to cook, it is best served as boiled or fried eggs (solid albumen / liquid yolk) for a better assimilation. Yeah forget about Rocky’s training and eating raw eggs, this is flippin’ bullshit bruh. Plus the risk of developing salmonella infection with raw eggs is high.
For each egg you will get a solid 5-6 grams of protein and it also contains nothing less than 9 essential amino acids.
Eggs don’t deserve their bad reputation. Further research showed that higher consumption of eggs is not associated with increased risk of coronary heart diseases for most people. However other studies claimed of quite a different outcome regarding type 2 diabetes and more importantly the place of egg consumption into a diet. There are great chances that most of the time other dirty fat/sugary foods are the ones responsible for developing coronary heart disease in the general population. This is always a matter of balance.
Here are some sources for the zététiciens out there:
#2 – Chicken/Turkey
Now here is the demigod food. Providing 31 grams of protein per 100 grams, this white meat is undoubtedly to include in your diet if you want to absorb lean proteins.
Indeed, not only is chicken a strong protein supplier, but it’s also a very low-fat food (which is what you must be sharply looking for). Nuff’ said.
#1 – Fish
Yo, I still don’t know whether or not I should keep it in 1st position because well, Fukushima and stuff. But yeah though pilchard is also quite good, salmon and tuna are the true winners. High quality protein as well as omega-3 fats make it the real champions’ food. It is also a famous source of Vitamin D, a substantial agent essential for bone strength, physical performance and other conditions such as cancer prevention.
I’d like to think about a vegan version of this article. How cool would it be? If some of you guys want to contribute to a potential next post on healthy vegan foods, feel free to comment down below!
Thanks for reading me, have an awesome day/week!
- Uplifting song of the week: Linkin Park – Numb
(Rest in peace brotha)
- Yo! I’m also accepting requests & suggestions on Twitter! Did you like this article? What should I write on next? Send your tweets to @haarasnc with hashtag #StayResilient