I haven’t been posting much in my nutrition logs, that doesn’t mean I haven’t been eating clean. A typical day for me would be porridge oats or muesli (I mix my own), with berries. An orange, grapefruit or piece of melon and a couple of eggs for breakfast. I’ll have a cup of coffee too. Mid morning I’ll have fruit and a couple of squares of dark chocolate.
Lunch is usually a large salad with wholewheat pasta and either cheese, chicken, canned fish such as tuna or sardines followed by a piece of fruit. Mid afternoon I’ll have fruit and a handful of mixed nuts and raisins.
For my evening meal I’ll have a grilled chicken breast, turkey steak, fillet of fresh fish, lamb steak, beef steak or liver with a ton of whatever vegetables I can get and a boiled or jacket potato. I may have yogurt with fruit salad 2/3 times a week but mostly I just have fruit. For supper I usually have a piece of fish, salmon or mackerel. Just in case I feel peckish anytime during the day I’ll keep plenty of fresh fruit on hand.
I like to drink green tea with lemon throughout the day, both of which are excellent antioxidants. I drink plenty water as well to stay hydrated. The human body is anywhere from 55% to 78% water depending on body size.
I don’t eat very much bread at all but when I do I eat wholemeal and usually eat pitta bread rather than the normal stuff.

The only oil I use is extra virgin olive oil, a good way to tell if your actually getting extra virgin is to dab a little on your finger, touch it to your tongue and swallow, if you don’t get a burning sensation on the back of your throat, it isn’t extra virgin. I enjoy full fat milk, prefer real milk when I can get it and best butter, I never eat “margarine” or “spreads”. Some of the so called “healthy spreads” are made from a blend of a half dozen “vegetable” oils. I challenge you to go get me some oil from vegetables and then blend it into a solid without using a chemicals or a processing plant the size of a power station. I haven’t eaten processed food (apart from a little bread and pasta, I look on the food processor as my enemy, a little extreme I know) for about 5 years, If I haven’t cooked it I don’t eat it.

As for soft or fizzy drinks, the ones with sugar or the diet soda variety that contain the poison that is aspartame, I don’t drink them ever, if I was dying of thirst I’d rather drink my own urine and in my opinion anyone that gives one to a child should be prosecuted for child abuse. I do enjoy red wine though (-: Another excellent antioxidant.

I take a multi vitamin and minerals, glucosamine, cod liver oil, odourless garlic and acai berry capsule, I only take the acai as I got them for £1 a box, though with the good diet and amount of fish I eat I probably don’t need any of them, while I’m not sure about global warming I still recycle, so I’ll continue to take the above, after all they can’t do me any harm, can they?

I can remember ads that used to say “go to work on an egg”. Then the egg got the highly undeserved reputation of being artery clogging, cholesterol time bombs.

The latest research indicates that eggs and other high-protein foods are an ideal choice for breakfast and that eating eggs is not associated with elevated cholesterol or increased risk of heart disease. Protein foods will get you a lot farther than the same number of calories from high carbohydrate foods like loopy nuts cereal. People feel less hungry throughout the day when they eat a higher protein breakfast, tend to eat fewer calories and lose more weight.

Don’t just take my word for it, these studies presented recently at the 2009 Experimental Biology meeting reinforces that eggs can be a great addition to both heart-healthy and weight-loss diet plans.

These studies support more than 30 years of research showing that healthy adults can consume eggs as part of a healthy diet. Eggs are all-natural and packed with a number of nutrients. One egg has 13 essential vitamins and minerals in varying amounts, high-quality protein and antioxidants, all for 70 calories. Eggs are also an excellent source of choline, an essential nutrient required for life’s most basic functions and vital for fetal and infant brain development.

If you must eat cereal and toast for breakfast try to choose high fiber low sugar such as oatmeal and whole wheat bread.

Sardines are named after the isle of Sardinia. There isn’t actually a fish called “sardine” (funnily enough though there is one called “colin”, he used to be called “pollack” but the supermarkets thought customers were too embarrassed to ask for “pollack” so they changed its name). Sardines are a group of several types of small, oily fish related to herrings, family Clupeidae. What makes a good canned sardine? Taste of course and appearance. Good sardines should be uniform in length and width. They should have firm pinkish flesh with silvery skin, and should be tightly and evenly laid in the tin. When opened, the aroma should be mild and pleasant. Sardines can be found packed in tomato flavored sauce, mustard, vegetable oil, olive oil, brine and spring water.

If I were to list a top 10 of super foods, the sardine would be my number 1.

Sardines are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, niacin (vitamin B3), phosphorus and vitamin D. Sardines are also a good source of vitamins B2, B6, iron, zinc, and copper; a source of iodine. Sardines are also an excellent source of tryptophan, an essential amino acid.

By now, everyone is aware of the benefits of omega-3 oils to the heart and circulatory system. Omega-3 oils are also important for maintaining healthy skin. They may also protect against free radical damage which is a factor in aging skin.

Pound for pound, sardines provide more calcium and phosphorus than milk, more protein than beef steak. A 89g portion (canned in tomato sauce) contains 19g of protein and 9g of fat, of which one‐third is saturated and one third mono‐unsaturated; supplies 166 kcal, more potassium than bananas, and more iron than cooked spinach. Sardines are also extremely low in contaminants such as mercury. The bigger the fish, the more mercury it contains. Fish such as shark, swordfish, king mackerel, and tilefish, for example, contain high levels of mercury.

If you workout, sardines will provide your body with protein essential for building and maintaining muscle mass, while the omega-3s help your cardiovascular health by raising good HDL and reducing bad LDL cholesterol levels. Omega-3 oils, like the ones found in sardines, may also help speed recovery from certain sports injuries. (-:

Portion sizes for me are usually a handful, eg. A handful of muesli, a handful of wholewheat pasta, a handful of brown rice. Fish, I usually have one or two fillets of fish, red meat a palm sized piece. Chicken, I’d have one breast. Portions of vegetables I usually eat as much as I fancy, except potatoes, I only usually eat one medium or a couple of small ones.

Daily: Multi vitamin and minerals, cod liver oil capsule, garlic capsule, 1000mg glucosamine sulphate, 2 acai tablets. Lots of water throughout the day.

Breakfast:
Home made Muesli with full fat milk.
2 poached eggs on wholemeal toast and butter
Slice of cantaloupe melon.
Cup of black coffee.

Mid Morning:
1 Kiwi fruit.
slice of melon.
1 Apple
Cup of green tea with a slice of lemon.

Lunch:
Whole wheat pasta.
Full fat cheese.
Peppadew peppers.
Sun dried tomatoes in olive oil.
Slice of melon.
Cup of green tea with a slice of lemon.

Mid afternoon:
2 Apples.
2 Oat flapjacks.
Cup of green tea with a slice of lemon.

Dinner.
3 Mackerel fillets.
Salad.
Cup of green tea with a slice of lemon.

Supper:
Sardines on toasted whole wheat bread and butter.

This will/maybe, the new site for posting my daily workout and nutrition logs in order to keep myself motivated to exercise and look after myself. I’m not really sure how I’m going to develop the site yet. (-: