Eatwellplaybetter

Savory breakfasts are underrated, they are a norm and common staple in many cultures…..why? Because It’s just about starting the day hydrated, and with nutritious, real food. That is how you “break” a “fast”!
Popular breakfast foods : refined flour bread 🍞 , flavored yogurts, granolas, bars, pancakes 🥞 , waffles 🧇 , fruit juice🧃, cupcakes🧁 , pastries 🥐 , colored cereal 🥣.
⬆️These are common, but not our best option. They shouldn’t be the norm. They can be treats, but the majority of foods should be real Whole Foods. By simply going with a savory breakfast, You can have an elite start to your day!

This post includes 5 categories of foods to stay away from. It can be hard to always stay on track, so make it simple by avoiding the worst of the bunch! Check out the slides!

Chicken broth + chicken from bone broth making…..flavored with ginger, miso paste, soy sauce (tamari)….added sautéed carrots, mushrooms, leek….served with brown rice…..this is super healthy and one of the most affordable meals! Ingredients: chicken carcasse, veggies, brown rice

Health and performance go hand in hand. The foods that are good for health are often synonymous with high performance. Think of Whole Foods as performance foods! Check out a couple reasons why we need to prioritize Performance Carbohydrates! If you want to perform at a high level. Your energy (carbohydrates) should come from these food groups most of the time!

Small habits can help us stay grounded, present, and mindful on our journey of life, and while pursuing our goals! 🔋 🧠 don’t forget to incorporate some positive habits into your day:). The following are some of many ideas!

Sometimes meals don’t have to be complicated. It doesn’t have to be put together. Many days, my breakfast, lunch or dinner can look like this. A variety of nutrient dense Whole Foods that provide different things. Don’t sleep on the style meal!

🚨 For some individuals, a specific restrictive diet prescribed by a medical professional, due to medical issues or certain allergies can be a reality. For most athletes in intermittent sports….due to the use of certain energy pathways while performing, and the wide variety of nutrients needed to be healthy and perform….many popular popular fad diets are not a good idea.
Yes diets can challenge you, expose you to something new but many popular diets can also cause real issues for an athlete . We must continue to seek information and choose wisely without restricting foods, we may not know much about!
There are ways to follow plant-based diets successfully but this requires applicable knowledge and skill! Always consult with a qualified registered Dietitian or sports dietitian before even thinking about trying a diet or certain way of restrictive eating ! Check out the post!

Are you a weekend pancake or French toast lover? If so, sometimes these foods can knock us off of our routine!How do we fix that?
Always look to add more a variety of food to your plate, especially when we are having comfort food. Add healthy foods that offer different nutrients!
Balance out the plate! I added some avocado, raw cheese, and eggs to help me save my plate!
Make these meals still count by balancing sweet and carbohydrate rich foods, with healthy foods high in protein, healthy fat and fiber! Turn what would have been 3 runs of French toast or pancakes into a solid meal 😃

Some simple tips for young athletes to think about!
1️⃣ Start your day right!
2️⃣ Prioritize the meal before and after activity
3️⃣ Take care of steps 1 and 2 before focusing on the treats.
The brain and body require lots of high quality nutrients, and although there can be challenges to getting our nutrition right…for growing active athletes, the right habits ans consistency are important to make sure enough healthy foods are consumed to help fuel activity, recovery and growth!

2024: At home only using cast Iron, stainless steel, ceramic cookware or the green pan, as pictured which is also toxin free. I hesitate sometimes buying new cookware when I’m somewhere temporarily but I’ve spent more money on things that matter less. It is necessary to be more aware of what goes in my body besides just the food part. Toxins, pfa’s, plastics are what we can try to avoid by using traditional cookware. Every effort counts, even small changes. Traditional cookware and store methods are just as important as eating traditionally. I am using the “green pan” in this picture, to make some eggs then heat up some sardines!

Grocery List: Liver, eggs, Kale, Raw Milk, butter, beets, parsley, tomatoes, onion, leek, honey, beef bones, homemade waffles

Breakfast can be a performance enhancer during an intense day for a few simple reasons.
1️⃣ Every meal is an opportunity to get nutrients and fuel. Having multiple opportunities to provide the body with nutrients allows you to get a variety of foods that will all contribute uniquely to your health and performance. Skipping meals can minimize your chances to get all that you need , and it can limit what we can do with 1 or 2 meals. Take the opportunity in the morning to check some foods and especially certain nutrients off the list!
P.s fasting has benefits and is useful when appropriate and also depending on the individual ,but making sure you have enough energy, and the right nutrients for a big day is also important!
2️⃣ Breakfast also helps you regulate portion sizes throughout the day. Skipping breakfast can sometimes make me have gigantic lunches and dinners that make me bloated, and take a lot of energy to digest. Being able split our caloric intake throughout the day can allow us to have portion sizes that correspond with energy requirements to fuel and refuel the 2 to 3 to 4 workouts a day! Although we want to eat less by skipping breakfast. It can sometimes cause us to eat more when hungry and we may overcompensate die to cravings. (Sweet tooth), (craving fat and salt) …..
3️⃣ If you have a hard time getting enough nutrients. pair some healthy foods and supplements early. Protein, smoothie with fruit, greens and protein, collagen, some electrolytes with your water to hydrate. Some eggs, fruit, electrolytes and a multivitamin can easily get you on your way. With a good start, no matter later in the day, You have done a couple things right nutritionally :)
As always, DM if you have any questions

🗣️ I am and will always be a huge advocate of sardines because in one can, I can get 20-30 grams of protein, calcium, omega 3 fatty acids, and Vitamin D. The issue is many people do not enjoy them. I can eat sardines after workouts or when traveling from the can but often, I cook them with veggies.
In this dish, I used the olive oil from the can of sardines. I sautéed some garlic, onion and peppers, for 2 minutes on medium heat, then I added 3 tablespoons of tomato purée, and about 3 tablespoons of water. I added the sardines after I removed the skin. I spiced it with black pepper, turmeric, natural seasoning salt, covered and simmered on medium-low for 5 mins and my dish was ready!
This is an easy way to get the amazing nutritional benefit of sardines and its quick and easy. Remember to spice it however you like! You can also buy boneless, skinless sardines or sardine filets if you prefer them without the bones and skin.

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🗣️ 🇫🇷 Je suis et resterai toujours un fan des sardines, car une seule boîte contient 20 à 30 grammes de protéines, du calcium, des oméga 3 et de la vitamine D. Beaucoup de gens n'apprécient pas les sardines. Je peux manger des sardines en boîte après l'entraînement ou en voyage, mais je les cuisine souvent avec des légumes.
Dans ce plat, j'ai utilisé l'huile d'olive de la boîte de sardines. J'ai fait revenir de l'ail, de l'oignon et des poivrons pendant 2 minutes à feu moyen, puis j'ai ajouté 3 cuillères à soupe de purée de tomates et environ 3 cuillères à soupe d'eau. J'ai ajouté les sardines après avoir enlevé la peau. J'ai épicé le tout avec du poivre noir, du curcuma, du sel d'assaisonnement naturel, en suite j'ai couvert et laissé mijoter à feu moyen-doux pendant 5 minutes et mon plat était prêt !
C'est une recette facile d'obtenir les incroyables avantages nutritionnels des sardines et c'est rapide et facile. N'oubliez pas d’epicer le plat comme vous le souhaitez ! Vous pouvez également acheter des sardines désossées et sans peau ou des filets de sardines si vous les préférez sans les os et la peau.

A stew made with Bone broth with oxtail, Kale, lentils, tomatoes, onions, garlic, lots of spices….By boiling meat on the bone and bones for a long time, you get a nutritious broth, which provides a good base for a meal! + by adding lentils/beans, veggies, spices and greens for the last couple hours of slow cooking meat on the bone, you get an amazing meal packed with important nutrients. This includes important minerals and amino acids (protein) in collagen that can be lacking from the diet!
Ingredients: Lentils, tomatoes, tomato purée, garlic, onion green pepper, kale.
Nutrient checklist ✅
Carbs + fiber (lentils), Protein (oxtail, lentils, broth), Healthy fat (oxtail, broth), Vitamins + Minerals (lentils, veggies, oxtail, Kale), Collagen (broth + oxtail) …all important for an athlete !

It takes more effort to eat well but it also can pay dividends when it comes to your health and performance. Price does not always correlate with nutritional value, so getting to our goals can require a different price. One that is not always monetary 💵. Take the time, put in the effort and learn to be able to make better, informed decisions. If you need help! Dm ✉️ or check out the book📕 - link in bio

A raw milk 🥛 dispenser in france 🇫🇷: here is what is says inside ⬇️
🗣️: ”Every day our montbéliarde cows are nourished with fresh grass or hay to produce quality milk. The milk you find in this dispenser is the same milk used in our tomme de savoie. (A traditionally made cheese from the savoie region of france)” - 📸: .king_
Let’s normalize this! This is be coming harder and harder to find, so when we have people who produce quality, nutritious food for us locally, we should, when possible and affordable, provide our body with what’s nourishing and support those that provide us with this food!

Typical ingredients in my salad 🥗 from . When possible, salad always includes beets. Beets are One of my favorite foods ⭐️ due to cost, minerals, energy value and its positive effects on blood flow while performance ! I also eat sourdough bread almost every day with a generous amount of butter from grass-fed cows, and love to pair those 2 foods with my salad!

Meat on the bone slow cooked from making bone broth: includes meat and connective tissue: tendons and ligaments….cooked in bone marrow saved from bone broth process…..seasoned with crushed red pepper, cayenne, ginger, black pepper, salt also includes garlic, onions, mushrooms….this is one of the best tasting and most nutritious dishes, made from ingredients that some would discard. Complete amino acid profile, essential fatty acids, vitamins, minerals, collagan….😁

Chicken bones from healthy animals also provide lots of important nutrients that are beneficial for our bones and soft tissues. Chicken bones, or carcasses can sometimes be easier to find than grass-fed beef bones.
You can find them any place that sells chicken in segmented parts. I was able to find these carcasses at the deli of a health store. I payed 2.86€ for both and this was able to make a large amount of broth and I was able to save some chicken on the bone to make another meal. Like the previous posts, when making your own bone broth, you get a lot more bang for your buck!
A great drink or addition to stew, soups and more!

Bones from healthy animals raised naturally are packed with nutrients such as Protein, collagen, minerals, essential fatty acids, and much more!
When slow cooking and simmering beef bones slowly, you get some amazing ingredients to add flavor and nutrients to your dishes.
From bones, We can get bone broth, Bone Marrow, healthy fat we can use for cooking, and we also get the meat on the bone along with its naturally rich collagen. This all comes from these bones.
There are so many dishes to make using these super foods. I love to drink bone broth before practice or weights, add it to soups. I enjoy the bone marrow with some scrambled eggs or on toast. The fat I use for sautéed veggies or cooking Liver, and the meat on the bone, I enjoy it with ramen, or in a stir fry.
Many of our meals today are lacking minerals, healthy fats, vitamins and collagen, and by adding bones from good sources to your diet, you can add so much nutritional goodness to your lifestyle!

French Toast is one of my favorite foods to eat on a sunday. One of the ways I try to make it taste better and try to make it healthier is by using quality ingredients.
I like to choose a bread made from only recognizable ingredients, In this case: This brioche bread includes eggs, whole, milk, flour and some sugar. I stay away from breads made with vegetable oil, preservatives, and artificial sweeteners.
Using grass-fed whole milk, real butter, and pastured eggs is a flavorful and nutritious way to make your French toast.
Last but not least, the toppings. I use frozen berries and fresh bananas for my 2 favorite toppings for French toast, crepes, Ice cream, waffles pancakes etc. You can find these 2 tasty and healthy recipes in my book. 📖(Link in the bio)
With the right ingredients and homemade fruit based toppings, We can eat healthier and tastier versions of some of our favorite foods. These provide an alternative to syrup. We don’t have to eliminate our favorite foods, we can Make them better. Swipe right for both recipes for each of these 2 toppings. Really simple and easy to make!