Coach Rich’s Kitchen Tour: What to Eat

Hardly a day goes by where I’m not asked or emailed “What should I eat?” or “Is <fill in the blank> ok to eat?” That’s not as simple of a question as it seems. You see, very few things are really BAD to eat and what you should eat is determined by a bunch of other variables. To optimize your nutritional plan, I have to know more and there’s some elbow grease for us to put into it. However, like everything else, we can do a heck of a job pretty easily as well.

I figured that when most people ask me about nutrition, what they’re looking for is my recommendations in a general sense. The best way I can come up with is to walk you through my kitchen and tell you what’s there and what isn’t. Then you’ll know EXACTLY what to get when you go to the store. Keep in mind that most of these items could probably have its own article and discussion about what to look for but I also know that the majority of people could care less about what to look for, they just want a brand name to go buy. So be it. Let’s roll.

First thing we’ll do is peek inside the fridge. Here’s what I have:


Half Gallon of Skim Milk

Great to use in shakes, oatmeal, or the obvious application, on cereal.

Boneless Skinless Chicken Breast

By far the most consumed protein in my kitchen. I bake it, grill it, boil it, sauté it, you name it. If you find yourself at the checkout at the grocery store and there’s not some chicken in the cart, it’s time to pause and reflect.

Low Fat Cheese

Good for jazzing up omelets, lean burgers, or for snacks. Stick with the 2% or low fat cheeses. Fat free taste terrible and whole milk isn’t the best choice for your waistline. Most mozzarella is part skin and is ok in a pinch. You can find some decent cheeses being produced in reduced fat varieties like feta and blue too. You don’t need to settle for the rubbery American cheese anymore. I’ve got some of that too but only for sneaking the dog antibiotics. For me? Never.

Turkey Bacon

Make sure to get the extra lean kind. Just because its turkey doesn’t mean its better, it’s got to be lean. Bake up the whole pound and stick it in a storage bag in the fridge, then heat it up when you want it. In a huge hurry and don’t have time to eat? Grab some precooked turkey bacon and some almonds and you’re ready to go. Elapsed time, 10 seconds.

Baby Zucchini

I’m fortunate to live near one of the best farmer’s markets in the country. When I go, I like to pick up some of whatever looks fresh and/or interesting. This week, it was little baby zucchinis that I’ll toss on the grill. Next week it’ll be something different. That’s good, break the monotony.

Flax Oil

A great source of healthy fats that I put in my shakes. Once it’s opened you’ve got to keep it in the fridge and use it within a 2 months. Never cook with it or heat it.

Apples

You’ll hear some people say how fruit should be avoided because of the sugar in it. Avoid those people. Fruit has fiber, vitamins, and all kinds of great stuff in it. If you’re overweight it’s not the apples fault my friend. Note: not to be confused with fruit juice, which is another story completely. Dump that stuff in the toilet.

Raspberries

More farmer’s market treasures. Put them in shakes, on cereal, or just grab the pint and sit down with them like I do. Blueberries and blackberries work too.

Cherries

Just like the apples and berries, good stuff.

Onion

How can you cook without onion? I love onions. When I cut an on onion I cry, that’s how much I love onions.

Garlic

Just like onions, pretty hard to cook without garlic in my opinion. I get the already peeled stuff in a jar to save time. Unless I’m roasting it, then you need to get the whole head. How to roast? Cut the top off a head of garlic, put it in a foil packet, drizzle a teaspoon olive oil on it and add a teaspoon water. Seal it up and toss it in a 350 degree oven for an hour. Squeeze it onto whatever you want to. Well, almost anything.

Yogurt

A good thing to mix into cottage cheese to make it more palatable. I also toss it into my shakes to give them a nice consistency. You’ve got to watch out for the sugar here, keep it under a dozen grams or so per serving. Some have as much as a candy bar. I like Yoplait personally.

http://www.yoplait.com/

Broccoli

I admit it. I love broccoli, I can’t help it. Steam it up, little salt, done. I actually look forward to a big bowl of broccoli with dinner.

Spinach

I don’t like it as much as broccoli, but I still like it quite a bit when prepared right. By prepared right I mean sautéed in a little olive oil, salt, and garlic with a bit of lemon. For some reason if you put in just a little bit of brown rice, a heavy teaspoon or so per cup, it really brings it to a whole new level. I don’t know why but it does. An Italian restaurant I used to go to prepares their spinach like that and it rocks. No reason we can’t imitate.

Tofu

I can hear the groans already. Tofu by itself doesn’t taste like anything. It needs to soak something up. I buy the kind that comes already marinating and I think it’s delicious. Try the Italian one.

http://www.tofutown.net/index.php?sid=Home

Diet Soda

Not health food and probably a few reasons I should avoid it, but I like it. Please tell me you don’t drink regular soda. Knock that off.

Eggs

Just like the chicken, I’m never without eggs. Get the kind with extra omega fats. Don’t fear cholesterol in eggs unless yours is ridiculously high and a doctor tells you to watch your egg consumption.

http://www.philsfresheggs.com/

http://www.egglandsbest.com/

Egg Substitute

You should be cutting your whole eggs with egg whites or an egg substitute to increase the protein while keeping the fats moderate. Either use an egg substitute or buy cheap eggs to use for the whites. No reason to use pricey omega eggs if you’re going to throw away all the “omega’ and use the whites only. Save the money for more delicious broccoli.

Giardiniera

A spicy Italian pepper mix that makes everything better. Make sure you drain the oil well.

http://eathot.com/

Pesto

Good on almost any protein. Basically it’s a mix of basil, oil, cheese, and nuts. You don’t need much.

Salad Dressing

Either on greens or as a marinade for other things. I like low fat Raspberry Walnut and the Ginger.

http://www.newmansown.com/

Smart Balance Butter

Sometimes things just need a bit o’ butter, I get that. I don’t always want my veggies either, so I can put a teaspoon of butter on and they’re pretty good. Butter can be dangerous, measure it and use the light no trans fat stuff.

http://www.smartbalance.com/

Cottage Cheese

So good for you, yet I’m still afraid of it. Seriously, I need to jazz this stuff up with yogurt or something. . It’s got casein protein in it, which is slow releasing so this is great to have as a last meal to make sure you get a nice gradual release of protein for your muscle while you snooze. Toss it in a shake and you’ll never know it’s there. My wife makes lasagna with it that beats the pants off anything at a white linen restaurant. As is typical, get the 2% or 1% version and steer clear of the nasty fat free and whole milk versions.

Oatmeal

Old fashioned regular oatmeal with the old guy on the canister. Not sweetened and not in little packets. Steel cut oats are better but take too long to cook and I’ve got things to do. Add some skim milk, berries, a teaspoon of brown sugar, and my secret ingredient, peanut butter, and you’ve got a breakfast worth waking up for.

Peanut Butter

If you don’t like peanut butter you need medication. Get the natural stuff. You should only see peanuts and salt in the ingredients list. When you get it home, turn it upside down on the shelf for awhile or until you need it. The oil (which is good fat you want) will sink to the bottom. Then when you open it, stir it up and place it right side up in the fridge. Yes, you’ve got to keep this in the fridge like most natural things that can spoil.

http://smuckers.com/

Romano Cheese

Kind of like parmesan cheese but better. A little goes a long way and can liven up a lot of things, including vegetables. Real Romano is made from sheep’s milk, not cows, read the label. If you can only find parmesan, no problem, use it, but not that atrocity in the green can, dear God. Get a hunk and grate it as needed or shave it off with a veggie peeler. Best of all, invest in a microplane. It looks like a woodworking tool but grates cheese and zests fruit in a hurry.

Buffalo, Burgers and Ground

I don’t use a lot of beef, I prefer the flavor and leanness of buffalo. It’s getting easier and easier to find and it’s no more expensive than ground beef sirloin where I get it. Toss a pre shaped burger on your indoor grill for a quick meal or use the ground meat for chili or wherever you’d use ground beef. If you can’t find buffalo, get ground sirloin, it’s not a big deal. But don’t get that cheap ground meat unless you absolutely can’t afford the other kind. In that case, cook it, drain the fat, and rinse it in a colander. Then it’ll be close to as lean as sirloin.

Greens Supplement

I use this in my shake as well, berry flavored. Even I don’t eat enough veggies, so it’s a good idea to supplement.

Let’s look in the freezer:

Frozen Salmon

Get a bag of skinned filets. Unless you’ve been in a coma for the past 5 years you know salmon is an excellent source of fats and great for you. Farmed or wild? Well, the majority of the bad stuff is in the skin so as long as you get the skinless variety, I go for the farmed usually. If you’re eating salmon 4 times a week, then it may be better to go wild. Have it once or twice a week.

Pint Ice Cream (1/3 full)

Ok, Ok, I’m human.

http://www.benjerry.com/

No Sugar Added Skinny Cow Ice Cream Sandwiches

Sometimes you need a treat and these won’t do too much damage. Make sure you get the no sugar added kind, they sell both. These have sugar alcohols in them that can upset your stomach if you have too much, so be cautious, just have one.

http://skinnycow.com/

10 Frozen Meals

One of the first lessons in healthy eating is to cook in batches. Don’t make 4 servings of chili, make 16 and freeze a dozen. Making a healthy casserole? Make 2 or 3 and freeze the remaining. Then when you have a busy week, you have something to fall back on besides fast food. Plus I’d much rather nuke a serving of awesome buffalo chili than some rubbery commercial frozen junk.

Bag Shrimp

A two pound bag of raw, peeled, tail off shrimp. You can stir fry them, grill them, bake them, whatever you want. Just thaw them out the night before you’re ready to go. If you need them in a hurry, seal them in a storage bag and put them in cold water in the fridge for an hour.

Pitas

Am I insane? What’s my pita bread doing in the freezer? It keeps it from going bad and the more natural your bread is the faster that will happen. Plus you should be limiting your bread anyway, so it’ll last awhile. Even the best bread is still a processed food that you need to keep an eye on. Look for a lower calorie, high fiber choice. The ones I use are the best I’ve found. Stuff them with protein for an easy lunch.

http://www.kangaroobrands.com/

Bread

Like the pitas, my sliced bread is the freezer too. You’ve got be careful since many “wheat” breads are just white bread with some molasses for coloring. Try to find one under 120 calories a slice with at least 3 grams fiber per slice. The below are good sources.

http://www.healthylifebread.com/

http://www.foodforlife.com/

http://www.naturalovens.com/

Chicken Sausage

You can get some nice and lean, incredibly tasty chicken sausages in most markets now. The two below will rival any nasty hot dog you could toss on the grill. Use those mystery dogs for catfish bait or donate them to a prison where they belong.

http://www.sausagesbyamy.com/home.asp

http://www.smartchicken.com/

Time to close the freezer before my ice cream melts and walk over to the pantry and see what we have.

Cereal

Like bread, you need to be careful with cereal. You want to make sure you’ve got some protein in the cereal and a nice big dose of fiber. Watch your portion sizes and measure it out, you’ll be surprised how little a serving may actually be. Especially with a granola type cereal, you may only be getting a half cup per serving. The high fiber choices don’t taste like sawdust anymore, give them another try. Something good came from the low carb fiasco.

http://www.all-bran.com/

http://www.backtonaturefoods.com/

Almonds

Wasabi flavor rocks. Calorie dense, but great for you in moderation. Toss a few bags in the glove box and the office desk for when you get in a pinch.

http://www.bluediamond.com

Beans

Garbanzo, kidney, butter beans, I have them all. Good source of protein, slow burning carbs, and fiber. You probably don’t eat enough beans.

Protein Powder

I have whey for post workout and casein for other times. A lot of it is personal preference and what you like. Some protein is micro ionized which makes it mix easy, but if you’re using a blender they all mix fine. Make sure you’re getting just protein and not a meal replacement, that’s more complicated to pick a good one. If you can only find whey, which may be the case, it’s fine to skip the casein for the time being. Buy this online usually for the best price and selection. Vanilla mixes well with everything and is what I get. Strawberry lime cheesecake, not so much.

Pasta Plus

I like pasta. Ok, I REALLY like pasta. I can’t have it every day, but when I do eat it, there’s a ton of protein enriched choices out there with added fiber. They taste virtually identical and are no more difficult to make. Pair it with a tomato sauce and additional protein and veg and you’ll have a good meal.

www.barillaus.com

Newman’s Own Sauce

Homemade sauce is certainly the best, but Newman’s has some great off the shelf sauces as well. Keep one in the pantry for emergencies.

http://www.newmansown.com/

Low Salt Soy Sauce

Good to use in marinades, but be aware of the salt, even in the low sodium variety. Mix some soy sauce with ginger, garlic, and white pepper and you’ll have a nice Asian marinade for whatever you want.

http://www.kikkoman.com/

Balance Bare Bars

Say that 10 times fast. These are a good breakfast or snack that are tasty and not full of chemicals like many others. Don’t have 5 a day, but one is fine.

http://www.balance.com/balance-bare.aspx

Clif Bars

Same situation as the above. Read the labels to make sure you’re getting enough protein in your bar of choice, but anything that comes from Clif will be a superb quality, they’re a great company.

http://www.clifbar.com/

Brown Rice

No white rice. I buy an obscenely big bag of this stuff and it lasts forever. It takes awhile to cook, but the payoff is huge.

Barley

Barley is great when you get tired of brown rice. Most people only see this stuff in soups, but it’s a great side dish too, just like rice.

Olive Oil

Good stuff. Get a middle of the road brand, nothing super expensive, but not generic either. Measure, measure, measure. A teaspoon of olive oil is healthy and great, a ¼ cup in Kung Pao Chicken is not.

Tea

I drink tea because I like it. The fact that it’s goofy healthy is secondary. If you don’t like tea it’s probably because you’re drinking the same stuff they give you in an airplane or a hospital cafeteria. Get a decent brand for crying out loud.

http://www.stashtea.com/

http://www.harney.com/

Coffee

Every morning until I levitate.

http://www.steepnbrew.com/

There you go, that’s what’s in my kitchen. If you’re at a loss for what to eat, take a look and see if you come up with an idea or three. Bring it to the store if you want. Feel free to change it up and make some substitutions, no reason you can’t have turkey breast and not chicken for instance. It’s not a rulebook, it’s a guide. Good luck, check in with me at www.MadisonTrainer.com and let me know how it goes.