Wheaton Performance

How many fruits and veggies are in your daily diet?

✅️ Get them good good nutrients in first then go for calories, taste, and indulging. There is a time and place for everything. Learn then you'll be able to make your food work for you.

Quick meal with lots of calories and protein.

Swipe ⬅️ for macros

👀 Lots of fat but still better than 2k calories of fat all at once, spread the wealth!

🧠 Eat to fuel, eat to nourish, eat to perform. There is a time and place for everything but you'll never know until you have the knowledge.

💪🏽Knowledge comes from trial and error, effort, and consistency doing these things over time. Start failing today!

Quick meal with lots of calories and protein.

Swipe ⬅️ for macros

👀 Lots of fat but still better than 2k calories of fat all at once, spread the wealth!

🧠 Eat to fuel, eat to nourish, eat to perform. There is a time and place for everything but you'll never know until you have the knowledge.

💪🏽Knowledge comes from trial and error, effort, and consistency doing these things over time. Start failing today!

Rare opp to showcase some finished work by Kornerstone Kitchens!

Second attempt, more delish than the first. Blueberry Banana Bread 🤌🏻

What makes a balanced meal? Learn this Saturday monring, Read 👇🏼

✅️ Water- let's not complicate it, you need fluid balance within the body by drinking water before and after each meal.

✅️ Micronutrients - These are the foods that contain the vitamins, minerals, fibre, and even water to aid digestion and fluid balance within the body and cells. Cognitive function and physical performance declines inevitablely, if either are off. This is why each meal throughout the day impacts your ability to achieve as well as your mood, energy, and endurance.

✅️ Protein- The building blocks, amino acids are chained together in varying sequences to build proteins. You need to get essential amino acids in your diet because they can not be synthesized by the body. Which is why you need to consume them from animal products or the right combos of fruits and veggies to make up the amino acids needed to build the proteins our bodies need to function. These proteins are used to create energy, form neurotransmitters, and hormones, as we as build and repair muslce and skin tissue. The more active you are and the intensity of said activity is going to increase the demands of proteins in your meals prior to, and after said activity, will rise.

✅️ Carbs- The often villinated macronutrient, usually by overconsumption or over-restriction. Two extreme sides of the same coin. Let's avoid that and focus on how they are beneficial. Carbs come in multiple forms, from complex to simple, which are broken down and abosorbed by the body at different rates. Complex carbs contain greater nutrient density and fibre which makes them break down slower by the body. Simple carbs break down quicker and therefore are a great source of quick energy, think fruits. You need micronutrients from complex carbs and energy from simple carbs, why not combine a little of each with your meals to get the benefits of both? Think, meeting nutrient needs and energy needs separately with each meal or at the very least, throughout your daily food intake.

The rest will be continued in the comments.

Prep today 🍎🍌🍴

✅️ Buffalo Chicken Wrap w/ Spring Mix, Tomatoes and Mayo
✅️ Smoothie w/ Beetroot. Ginger, Pomegranate, Orange, Lime, Spring Mix, Wild Blueberries and Mixed Frozen Berries
✅️ Banana
✅️ Apple
✅️ Jalapeño Garlic Nuts

Always. Always, always, protect your prouct! 👍🏼

🍽 Last nights dinner and todays lunch.

👨‍🍳 Lemon Garlic Chicken with the Sh*take Red Sauce. topped oved a bed of simple and complex carbs.

✅️ For balanced meals, use a combo of complex carbs for micronutrients and simple carbs along with fats, protein for energy. But always get that WATER in first and foremost as hydration dictates a lot within the body.

Superbowl Dinner and shnacks!

✅️ Opted for a low carb dinner in preparation to devour all the snacks and wine I wanted.

✅️ You can enjoy any foods you want as long as you first nourish for health, then eat whatever you want to make up your calorie needs for goals.

✅️ Ultimately, it all comes down to knowing your limits and not being a slob lol 🐽 That's not to say their isn't a time and place to indulge but that's based on your goals/point in life.

✅️ Couple notes for micronutrients/nutrient density.

1️⃣ Foods higher with higher nutrient density help slow the release of any one particular food/substance from being absorbed into the bloodstream. This is especially important for those with diabetes and hypertension but also important for gut/gastrointestinal system function and health.

2️⃣ This can be done by regularly consuming complex carbs with your simple carbs. The fibre alone helps digestion, plus all the vitamins & minerals we get from foods higher in micros makes it easier on our bodies to do what it needs to do.

Stay healthy friends!

Lox Bagel garnished with black sesame seeds and seaweed flakes.

Served with a Wild Blueberry Beet Ginger Smoothie.

Water ✅️
Micronutrients ✅️
Proteins ✅️
Carbs ✅️
Fats ✅️

These are the things that your body is grateful for 🙏🏼

Fourth or fifth meal from this prep, including dinner Saturday night and now, leftovers 5 days later.

Pro tip- undercook or dont cook certain things at all so that you don't eat overcooked food. Leftovers can be just as tasty if not more after spemding time in seasoning.

For red meats- rare to medium rare and only reheat for 40s to 1minute to avoid overcooking.

For white meats- cook fully but be on top of it, if you stop too late heat will continue to rise interally and overcook. Stop right at 165-175 for that juicy juice. Reheat 1min to 1min 30seconds.

For most other things- reheat alone for 40s to 1min then add meat.

Raw produce - prepared morning of intended consumption when possible, if not immediately following preparation. Enjoy!

Oven install ✅️

Had to create some "slack" so we coule get it in the cabinet. Reno will test your patience but working througy it makes it all worth while.

Baked Purple Sweet Potatoes Halves w/ dat peanut butter and cinnamon sugar. Gotta have that fiber baby!

And if you're like me, you like a nice nutrient dense breakfast or snack to satiate your hunger and focus more on doing things in life rather than sitting around eating junk food. Your body will thank you for it, I promise!

Why pack your meals for the day?

Well, simple, to ensure that you have the real nutrients your body needs for energy demands as well as the water, fiber, vitamins, and minerals your body needs to function BIOLOGICALLY.

COMPOUND INTEREST, See when you don't prep youre left with convenience options and convenience options are not the nost nutritional option for giving your body ALL it needs to functions OPTIMALLY. Stop being tired and sick, do the work and your body will thank you for it!

Not my work but oh the ideas for a tv, tub, and toilet combo 🤣

How far gone is your diet from what's natural and healthy for it?

Current daily recommendations should probably be updated to promote raw fruits and vegetables as the bulk of your diet but the corrupt CDC only suggests:

Adults
1.5-2 cups of fruits
2-3 cups of vegetables

If you can't hit that target, it's no wonder you're constantly tired and fatigued.

So if this is you, your next 30 days are to hit that target with a gallon of water, no other changes. Take charge and see how you feel after once completed. If you miss a day, restart until you hit that target daily, without question. Goodluck!

#

Mango Shrimp with Rice & Beans, topped with a Blueberry Beet Puree!

14 nutritious ingredients, how many di you average per meal?

3pc Combo from Merrilat, full overlay with recessed face panel.

1pc

Pomegranate Brie Bagel topped with Raw Honey!

Steak Sammy! Question, how many nutrients would you say you get on average per meal?

Pizza Prep- Basil Pesto Breakfast Pizza
Preheat oven to 425 F

- Lightly oil both sides of naan bread and baking sheet
- Mix 4 eggs in a bowl and mix with chopped spinach (recipe just cracked eggs on top cuz the baking sheet had walls so a lot of the eggs ran off by scrambling, lmk if you find a better way to bake flat)
- slice tomatoes into quarters and add to naan
- add shredded mozzarella and parmesan cheese
- add basil pesto
- salt, pepper, and chilli powder
-bake 425 F for 16-20mins

Birdie situation- Ellison Winter Safari Course

How many veggies do you eat per day?

One way I've found to meet daily reqs is to do one meal of just veggies in a salad with as much variety as possible.

I do this almost every day of the week and it really does help you feel and perform your best in daily life when paired with proper hydration.

In the one we got,
1 Handful Spring Mix
1 Handful French Blend
Handful Green beans
Handful Tomato Trio
Handful Deluxe Nuts
3 Small Peppers
1/2 Small Cucumber
1/2 Handful Sharp Cheddar
2 Tbsp Dressing (mix of 1/2 Italian and Creamy Ceasar)

Daily nutrition for the work day, 5am-130pm

The when and how doesn't matter so long as you nourish your body adequately.

What else do you notice?
How much of the food you eat comes raw from the earth?
How many plants are you eating daily?
Do you drink enough water?

These are the things that should be considered first when planning your meals but often overlooked as overly complex, when in nature it's quite simple. Eat natural majority of the time and most issues with low energy levels will improve.

Ain't nothing to it but to do it people, leggo!