So you’ve started training CrossFit and are now trying to rebuild yourself nutritionally as well. It’s paramount you familiarize yourself with some well known healthy foods and recipes from the outset to keep you on track with your diet.
Along the way you will encounter countless tips and tricks but make your best effort to do this properly and say no to shortcuts. The sooner you realize that to succeed you will need to play the long game – the closer you will be to fulfilling your fitness and nutritional goals.
If your meals are both delicious and nutritious then that is half of the problem solved. Check out what we consider some of the best foods to stock up on in your pantry and fridge. The goal is to always have a keto-friendly option available at home and only an arms length away.
Pecans are a great source of fiber and monounsaturated fats which are both keys to peak cardiovascular and digestive health. They are also high in magnesium and manganese which will help reduce your chance of stroke and strengthen your immune system.
Pecans contain 4g of carbs per 100g so they can be eaten freely on the keto diet – however – you may want to limit your intake if following a calorie restrictive plan as they have a high caloric density.
Like most nuts they are high in vitamins E & A as well as phosphorus and folate – all beneficial micro-nutrients helping keep your skin clear and head of hair full and shiny.
Pecans can be eaten on their own as a snack, blended into pecan butter to add to smoothies or toasted and tossed in a packed salad to eat on the go.
Raspberries can be considered one of the healthiest fruits on the planet. Low in sugar and containing only 5g of carbs per 100g (blueberries contain 12g carbs) – their high level of antioxidants and various other micro-nutrients make them a perfect substitute for blueberries.
With impressive volumes of niacin, potassium, vitamin C and riboflavin raspberries can help improve metabolic function, prevent infections and promote overall optimal health.
Frozen raspberries will keep for months in the freezer and can be added to smoothies, mixed in water and tea for a fruity infusion, dried and added to a keto friendly trail mix (with toasted pecans!) or boiled and topped onto keto pancakes made with almond flour.
Full-Fat Greek Yogurt
Full fat Greek yogurt is unlike regular yogurt in that it is strained and the whey (containing lactose sugar) is removed leaving behind a more keto-friendly product at 8g carbs per 100g (compared to 19g carbs for regular).
Greek yogurt is also high in calcium, iodine, probiotics and vitamin B12. These essential nutrients can help improve bone health and regulate the flora of your gut to improve immunity. Eating Greek yogurt is also linked with reducing the risk of type 2 diabetes – one of the overall health benefits of the following a keto nutritional plan.
Greek yogurt is the base of many tasty marinades used for chicken, fish and lamb. Combine plain Greek yogurt with some fresh crushed garlic, smoked paprika, crushed coriander seeds, olive oil and thyme. Overnight the marinade will transform your meat into a mouth watering ethnic centerpiece for tomorrow’s lunch or dinner.
Plain Greek yogurt can also be eaten on its own as a snack or you can add berries and nuts for a healthy keto breakfast option. Greek yogurt can also be added to smoothies to create a thicker consistency and creamier flavor.
Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) is produced by cold pressing olives using heavy machines. Its classification as extra virgin is determined by its level of acidity being below 0.8% and is also judged to have a superior taste compared with other varieties of olive oil.
Extra virgin olive oil is rich in heart healthy monounsaturated fat that is a staple of the Mediterranean diet. It contains high levels of antioxidants known as phenol’s which are anti-inflammatory agents helping ward off sickness and chronic diseases.
EVOO is the perfect base to vinaigrette and other salad dressings, can be added to soups and stews, and used to braise and grill meat and vegetables. It is calorie dense to help bolster any lacking savory meals and has 0g carbs per 100g making it a great keto option.
With so many uses and health benefits – extra virgin olive oil will surely become a stalwart in your pantry and at your dining room table.
With a mix of flavors and meal utility these 4 keto-friendly foods will put you one step closer towards satiating that unrelenting post CrossFit training session appetite.
Looking for some like minded people to help you through your CrossFit journey? Check us out at TOA CrossFit Wellington to book a free trial – located at 6 Ebor St, Te Aro, Wellington Central – Wellington’s Premier CrossFit Gym.