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!