Some food tips

I am not a fan of vitamins and supplements. I think that a healthy diet has everything that your body needs. They are expensive and a lot of hucksters are making big bucks from promoting these pills and powders.  If you take in more of a nutrient than your body can use, you generally just piss it out - except for some oil-based vitamins that can accumulate, like orange skin for people taking lots of B-carotene.

That being said, I know quite a few doctors and medical scientists who personally take large doses of vitamin D every day. I have recently been experimenting with a protein drink right after my weight lifting workout. I found a cheap one in the dairy case at my local grocery store made from milk with 30g of protein and only 180 calories - less than my usual post-workout snacks. Maybe it promotes faster muscle recovery, it certainly doesn't hurt. 

A big tip - LEARN TO COOK. Everything is cheaper and more healthy when you make it yourself.  If no one is around to teach you, start with some easy recipes and slowly work your way up to more complex skills.  Fry an egg, boil some oatmeal, bake a sweet potato.   

Get a rice cooker - so much easier and more consistent than boiling rice on the stove. 

Get low carb wraps and use them instead of bread. Cuts carbs and calories by maybe 75%. 

Buy a fresh avocado and toss some slices in a sandwich or on a salad. Makes a meal feel deluxe. 

Get a blender and make a smoothie: banana, yogurt, fresh or frozen fruit, milk, and maybe some ice cubes (if your blender has the power to handle it). 

Here are a couple of my staple recipes

Chili - this cans be made with meat (I use chopped chicken or turkey), or without.

  • put a can of diced tomatoes in a large pot (or cut up a whole canned tomatoes) over low heat on the stovetop
  • sauté an onion in 2 teaspoons of oil for 2 minutes (learn to cut an onion, watch a YouTube vid)
  • sauté the chopped meat (1 pound) with the onion (optional) for 5 minutes
  • add onion and meat to the tomato in the big pot
  • add a can of red beans
  • add a can of black beans
  • add a can of chick peas
  • add chili powder (maybe 1/2 teaspoon, depends on your taste)
  • add salt (1 teaspoon)
  • add some hot pepper flakes or cayenne powder, go lightly you can add more but you can't take it out
  • cover and cook on very low heat for ~1 hour. 


Classic Stir-fry (swap/add any ingredients)

  • put 1 cup brown rice + 3 cups water + 1 teaspoon salt in the rice cooker, set it and forget it
  • sauté an onion in 2 teaspoons of oil for 2 minutes over medium heat in a wok or large frying pan
  • add sliced mushrooms
  • add chunks of chicken or tofu (optional)
  • cook and stir for 5 minutes
  • add cut up fresh (or thawed frozen) vegetables including any of:  broccoli, peas, sugar snap peas, green beans, cauliflower, carrots, red or green bell pepper, zucchini, eggplant, kale, bok choi. 
  • add 2 teaspoons of soy sauce
  • cook and stir gently for 10 minutes
  • serve over a scoop of the rice

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