For Building Muscle

To support muscle growth, focus on incorporating high-quality protein sources, such as beef, bison, duck, elk, deer, lamb, chicken, turkey, fresh seafood, and plant-based options like beans, quinoa, lentils, and tempeh. Pair these with both simple and complex carbohydrates from fruits, and vegetables to provide sustained energy for your workouts.

Here are some of the best foods to include in your diet if your goal is to build muscle:

• High-quality proteins for muscle recovery:
  • Game Meat (bison, elf, lamb, deer, duck, etc)
  • Chicken
  • Turkey
  • Beef
  • Fresh (wild-caught) Seafood (salmon, tuna, shellfish)
  • Eggs
  • Greek yogurt
• Complex carbohydrates for energy:
  • Wild Rice varieties
  • Quinoa
  • Sweet potatoes
  • Oats
• Healthy fats for energy and systemic function:
  • Avocados & Avocado Oil
  • Nuts (almonds, walnuts)
  • Seeds (chia, flax)
  • Olive Oil
• Legumes:
  • Beans (black beans, kidney beans)
  • Lentils
  • Chickpeas
• Fruits: (simple carbohydrates good for quick energy around a workout)
  • Bananas
  • Berries (high in antioxidants)
  • Apples
• Vegetables:
  • Leafy Dark Greens (spinach, kale)
  • Broccoli
  • Bell Peppers
• Dairy (if tolerated):
  • Cottage cheese
  • Low-fat milk
• Protein supplements:
  • Animal-based protein powders (whey, casein)
  • Plant-based protein powders (pea, hemp, rice)

Understanding the difference between complete and incomplete protein sources is also important here. Complete proteins have all nine essential amino acids that our bodies cannot naturally make, whereas incomplete protein sources may only contain a few of the nine.

For the most part, animal proteins are complete since that animal needed them to be complete to form muscle tissue, and plant proteins are generally incomplete and need to be combined and reassembled in the body for use, though there are some exceptions. This just means you need to eat them in certain combinations that complement one another to create a complete protein, such as eating rice with beans.

For Managing Autoimmune Disorders

For those with autoimmune conditions, such as celiac disease or rheumatoid arthritis, prioritizing anti-inflammatory whole foods can be beneficial. Load up on fresh fruits and vegetables, particularly those rich in antioxidants like berries, leafy dark greens, and cruciferous veggies. Incorporate healthy fats from fatty fish, avocados, and olive oil, as they possess anti-inflammatory properties.

Additionally, consider incorporating bone broth and fermented foods like sauerkraut and kefir, which support gut health and immune function.

Here's a full list of some specific foods that are often beneficial:

• High-quality Animal Meats, including wild-caught fatty fish (rich in omega-3s)
• Leafy Dark greens
• Cruciferous vegetables
• Berries (high in antioxidants)
• Turmeric (contains curcumin, a potent anti-inflammatory)
• Ginger
• Garlic
• Bone broth
• Fermented foods (for gut health)
• Avocados
• Nuts & seeds
• Sweet potatoes
• Olive oil & Avocado oil
• Green tea
• Unfractionated Coconut oil (in moderation)
• Mushrooms (especially shiitake and reishi)
• Herbs like oregano, thyme, and rosemary

However, it's important to remember that autoimmune disorders can vary widely, and what works for one person may not work for another. Some individuals might have specific trigger foods that they need to avoid.

For this reason, it's always best to consult with a healthcare provider or registered dietitian for personalized advice!

Lastly, something to consider: The recommendations that have been steering people to consume mostly “lean” protein sources for decades come from an old mindset of “all that matters is eating low-calorie,” which is quite likely why so many folks now have an autoimmune disorder.

The lack of adequate fats and micronutrients in the diet leads to a metabolism that can no longer process body fat or dietary fat and an immune system that can no longer function properly, so it begins to turn on itself. Hence the term auto-immune.

For Those Experiencing Menopause

For those working on their fitness goals during menopause, whole foods can help manage common symptoms and support overall well-being. Incorporate calcium-rich foods like leafy dark greens, almonds, and fatty fish to support bone density. Phytoestrogen-rich foods like flaxseeds, soybeans, and lentils may also help alleviate hot flashes and other menopausal symptoms.

Additionally, include plenty of fiber from fruits and vegetables, to promote healthy digestion and maintain a healthy weight.

Here's a list of beneficial foods women in menopause can seek out to keep their energy levels up and feel their best:

• High-quality proteins
• Phytoestrogen-rich foods, like edamame, tofu, tempeh and flaxseeds
• Fruits
• Healthy fats, like avocados, nuts, fish, and olive oil
• Legumes
• Whole grains (unrefined, NOT “enriched”)
• Calcium-rich foods, like dairy products and fortified plant milks
• Foods high in vitamin D, like egg yolks
• Probiotic foods, like yogurt, kefir, and sauerkraut
• Green tea
• Dark chocolate (in moderation)
• Foods rich in magnesium, like pumpkin seeds, cashews, and dark leafy greens
• Water-rich foods like cucumbers, watermelon, and zucchini

Incorporating these foods into one's diet, especially with exercise, can help balance hormones, reduce inflammation, support bone health, and maintain energy levels. Just be sure to stay hydrated and limit caffeine, alcohol, and mainly processed foods!

By now, you may have noticed…

Many of the recommendations are similar, if not the same, no matter which ailment you are overcoming. Focusing on High-quality protein, healthy fats, fruits, and vegetables (especially dark cruciferous greens) is the key across the board. Feed your muscles (protein). Feed your brain (fats). Lastly, meet your remaining energy requirements as needed (with carbohydrates).

Making Whole-Food Nutrition Wholesome, Affordable, and Tasty

Maybe one of the biggest misconceptions about whole-food nutrition—and one of the biggest deterrents—is the idea that it's expensive and time-consuming. However, with a little planning and creativity, you can enjoy truly delicious and nutritious meals without breaking the bank.

Start by stocking up on versatile whole-food staples like meats, quinoa, lentils, fruits and vegetables (frozen is ok), and affordable proteins like eggs, turkey, and chicken. These ingredients can be used in various recipes and meal-prepped for convenience.

Lastly, embrace the power of batch cooking and meal prepping. Dedicate a couple of hours on the weekend to preparing larger portions of whole-food meals that can be easily frozen, reheated, or assembled throughout the week. This saves time and reduces the temptation to reach for less nutritious options when you're short on time.

If you're ready to take that next step toward whole-body health, we're here to support you! Visit our website or contact us today at (727) 253-7018 for a free tour or first calisthenics class for new members. 

Plus, for a discounted rate on our Premier Membership check out our Founders Rate Presale happening now!

St. Pete Calisthenics-Approved Recipes: Hand-Picked and Tested

Recipe #1: Kitchen Sink Pasta Salad

A perfectly cool lunch for those busy days!

 

Yield 2-4 servings:

 

½ - 1 box of veggie or protein rotini pasta, cooked al dente

½ onion or shallot, small dice

A few cloves of garlic, minced

1 orange bell pepper, small dice

8 oz summer sausage or your choice of protein, chopped (quickly pan fry to make a little crispy)

4 oz sun-dried tomatoes, rough chop

1 English cucumber, small dice

1-2 carrots, shredded or thin sliced rounds

4 oz feta

 

Vinaigrette:

½ C Extra virgin olive oil or avocado oil

¼-⅓ C vinegar of choice (balsamic vinegar/red wine vinegar/apple cider vinegar)

1 Tbsp whole-grain mustard

Salt, Pepper, Garlic, Red Pepper flakes, parsley, basil, and oregano all to taste!

 

Mix everything together very well, let it sit for at least an hour in the fridge, and then enjoy it throughout the week!

 

Recipe #2: Sheet Tray Chicken & Veggies

This versatile marinade makes a quick and delicious meal for weekdays. You can easily swap proteins and veggies to keep things fresh.

 

Yield 2-4 servings:

 

30 Minute Marinade & Sauce:

1-2lb chicken thighs, boneless, skin on

⅓-1/2 C avocado oil

¼ C soy sauce or tamari

2-4 Tbsp of your choice of all-purpose seasoning (I prefer this with Greek seasoning, trust me.)

2-3 Tbsp Water

1 squash, halved, then sliced into half rounds

1 zucchini, halved, then sliced into half rounds

½ white onion, thinly sliced

2-3 carrots, halved, then sliced into ¼” rounds

8oz gourmet mushroom blend

1 head broccoli, cut into florets, try to use as much of the stem as you can; whatever is leftover, give to your dog!

 

Place all ingredients in a big ziplock with marinade and let sit for at least 30 minutes. Preheat the oven to 400 degrees. On a lined and oiled sheet tray, place the contents of the bag on the tray, chicken should be placed skin side up. Reserve as much marinade in the bag as you can. Pour marinade into a saucepan and bring to a boil.

Place sheet tray in the oven and bake for 20-30 mins; mix things up halfway through. Chicken internal temperature must reach 165 degrees. Option to remove veggies from the tray once cooked and broil chicken to make the skin crispy.

Pour sauce over the chicken and enjoy!

 

Recipe #3: Anti-Inflam Juice

For those achy days.

Yields 1 serving:

 

4 celery stalks

½ cucumber

1 cup pineapple (fresh or 100% juice, up to you)

1 green apple, cored

1 cup baby spinach

1 lemon, juiced

1” ginger, peeled, sliced

¼” turmeric root, peeled, sliced

Optional: add a handful or two of ice for a refreshing smoothie!

 

Place all ingredients in a blender and blend very well until smooth. Enjoy immediately!

 

Recipe #4: Chimichurri Elk Steaks with Rice, Beans & Veggies

A nutrient-dense meal that won’t make you sluggish!

Yield 2-4 servings:

 

Marinade:

1 bundle parsley

1 bundle cilantro

4-6 garlic cloves

1 jalapeno

½ white onion

2 tsp paprika

1 tbsp Himalayan salt

2 tsp fresh ground black pepper

½ C avocado oil

½ C fresh lime juice

2-4 Grass-fed Elk Steaks (8-10 oz per steak)

 

Yellow Rice:

½ C - 1 C long-grain jasmine rice

1-2 C chicken bone broth

2 Tbsp turmeric powder

2 tsp cumin

2 tsp paprika

2 tsp fresh ground black pepper

1 tsp chili powder

1 tsp garlic powder

1 tsp onion powder

1 tsp cayenne powder

1 tsp marjoram

1 tsp oregano

1 tsp local honey

1 tbsp Himalayan salt

1 Tbsp extra virgin olive oil

1-2 cans black beans or soaked black beans cooked according to package instructions

 

Sauteed Veggie Mix:

1 yellow bell pepper, thinly sliced

1 red bell pepper, thinly sliced

1 orange bell pepper, thinly sliced

1-2 jalapenos, thinly sliced, seeds optional

½ white onion, thinly sliced

8 oz mushroom of choice

3 garlic cloves, minced

 

Season liberally with extra virgin olive oil, paprika, cumin, chili powder, salt, pepper, garlic powder, and marjoram.

Start yellow rice first; this will take between 20-30 minutes. Bring liquid and seasonings to a boil, add rice, and stir for about a minute. Cover and turn the heat down to low, allowing it to simmer for 15 mins. Stir and recover. Cook for another 10-15 mins watching carefully not to burn the bottom rice.

Grill or pan-sear elk steaks until internal temperature reaches 120-125 degrees. Rest 5 mins. Pour the remaining marinade into a saucepan and bring to a simmer. In another pan, add extra virgin olive oil and heat over medium-high. Add veggie mix and seasonings and cook for 5-7 mins. Pour chimichurri over steaks, assemble plate, and enjoy while hot!