Healthy habits start here.
At TB12, we work with our clients on establishing healthy daily habits to help them live pain-free and perform their best - the same habits that have helped Tom Brady play more than two decades in the NFL.
One of the most important habits within the TB12 Method is paying more attention to our diet and nutrition. What we consume is what our body uses for fuel - feeding it processed foods and sugary drinks will increase inflammation and restrict muscle function, while adhering to a mostly plant-based diet (with the occasional treat) will give your body what it needs to perform.
We've put together a basic grocery list that will get you on track for transforming your diet. Let us know what you make by tagging us on Instagram with your food and recipe pics!
CHECK OUT THE TB12 PRINTABLE SHOPPING LIST
In-season fresh produce from your local grocery store is delicious no matter what, but it’s even better when it can reduce inflammation and help you feel your best. Blueberries specifically are full of vitamins and other antioxidants to help ease inflammation in the body.
Antioxidants help slow down the process of cell aging, which can make you look and feel better as you continue to grow older. Throwing some blueberries, strawberries, or raspberries into your future protein smoothies and bowls of cereal is a great way to boost muscle recovery and function.
Zucchini is a great source of fiber, and it’s delicious when prepared properly, but it is also a fantastic anti-inflammatory food to aid muscle reconstruction. It’s rich in antioxidants, and it is also high in a compound called lutein, which encourages skin health and reduces inflammation responses.
You can maximize the benefits of zucchini by preparing it with the right ingredients. Cumin and olive oil are two delicious ingredients that help you enhance the flavor of your veggies while also amplifying their health benefits.
3. Sweet Potatoes
No meal plan is complete without some carbs. And while there are plenty of options to satisfy your starch cravings, sweet potatoes might be one of the best. Not only are they delicious, but they are also excellent sources of natural anti-inflammatory compounds.
You can add some sweet potatoes to a stew or just add some seasoning for a tasty side to your favorite protein. Or, cut them up thin and throw them in the air fryer. The only way to cook sweet potatoes wrong is by forgetting to add them to the grocery list in the first place.
4. Brown Rice
Whole grains like brown rice, oatmeal, or whole wheat bread might be able to ease inflammation and are staples in a healthy eating plan. But they’re also high in fiber and are super satiating. It’s always good to go with whole grain options over refined grains loaded with added sugar.
Refined grains, like regular pasta or white rice, are terms used for grains that are not whole. This means they are missing one or more of their three key parts. They serve almost no nutritional benefit and are considered “empty” calories. You should try to cross these foods off your grocery shopping list when possible in place of whole grain options instead.
5. Bell Peppers
Peppers are one of the best additions to a salad, stir fry, or burrito bowl. And they’re also really great for your overall health. Bell peppers have antioxidant properties like most other vegetables, but they are also an amazing source of vitamin A and fiber.
Red peppers pack the most nutrition because they’ve been on the vines the longest. In fact, red peppers have almost 11 times more beta-carotene (vitamin A) and 1.5 times more vitamin C compared to green peppers.
Kale is a divisive vegetable that people either love or hate. But the reality is that any leafy green veggie is super important for enhancing your overall health and wellness. Kale, spinach, cilantro, and collard greens are all examples of salad staples that pack high amounts of fiber, antioxidants, and inflammation-fighting compounds.
If you decide to make a kale salad, be careful about the type of salad dressings you put on top. While many salad dressings are made with oils and healthy fats, some dressings like Ranch or Thousand Island are filled with processed, inflammation-causing ingredients.
Peanuts, walnuts, and almonds are fantastic protein sources, boasting about six to nine grams per serving. Not only does this help with muscle growth, but nuts are loaded with healthy monounsaturated fats that can fight inflammation.
You can eat nuts on their own, or you can throw them into a salad or a yogurt parfait. You can also make nut butter to spread all over your favorite whole wheat toast by grinding up nuts of your choice in a food processor.
Chickpeas, or garbanzo beans, are an excellent low-calorie source of protein that tastes fantastic. But these are also loaded with phytonutrients (like antioxidants) that reduce inflammation. This makes them an amazing protein option for vegetarians and vegans.
Other beans like black beans and kidney beans are equally beneficial for inflammation, they’re super high in fiber to support healthy digestion.
Meats are some of the best sources of protein, but red meats like ground beef or steak are highly processed and increase inflammation. However, fatty fish like salmon and tuna are high in omega-3s, which are recommended for lowering inflammation and protecting the heart.
So load up on sushi, poke bowls, and tuna melts to ramp up your protein intake while also protecting your overall health and wellness.
Avocados are an amazing source of monounsaturated fat and antioxidants, which have anti-inflammatory properties. In fact, avocados are so helpful for fighting inflammation that they might even offset less healthy food options in your pantry. Extra guacamole has never felt so good.
Grocery shopping can be a tedious process, especially if you are trying to eat clean and healthy outside of your training routines. Save time the next time you go food shopping by using this free printable grocery list template as you walk up and down the aisles.
Recovery is just as important as putting in the work to get stronger, and at TB12, we know that a proper diet is one of the best ways to maximize your wellness. Fight inflammation with proper nutrition so you can live your healthiest, strongest life.
The Benefits of an Anti-Inflammatory Diet | Geisinger.
What's a Whole Grain? A Refined Grain? | Whole Grains Council