Just like a calorie is not a calorie, every food is not nutritionally weighted the same either. Old school science use to think that both of these statements were true but we are much wiser now. I often get asked what foods are the best foods to eat to not only fill you up but also give you some satisfaction as well. I am all about volumizing my food with super dense foods whenever I can. I think this is one of the best ways to maintain a proper amount of calories and portion control throughout your day. I workout hard in the AM and one of the best things I do to set myself up for a good workout is fuel up with some super dense food before I push play. I also learned about using super dense foods when I started having to pack Mikes lunch each day. Mike has a crazy busy job and often he will only get in breakfast and lunch before he comes home for the day. Your body can’t sustain itself in an optimal level with two meals if you are not using dense super foods to create those two meals. In addition to volumizing your food I love to consume dense foods because they are packed with so many vitamins and minerals and antioxidates, it is like lighting a fire inside you. You are fueled up and ready for anything. Here are my favorites:

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1- Salmon- Wild caught Salmon is loaded with Omega 3’s. Omega 3’s are so important to consume. Consuming Omega 3’s is linked to a reduction in many serious health conditions. Wild caught Salmon is loaded with vitamins and minerals… including large amounts of Magnesium, Potassium, Selenium and all the B-vitamins.

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2-Blueberries-Blueberries are not necessarily a vitamin powerhouse but there are so many amazing antioxidants jammed into that little blue dude. Some of these powerful antioxidant substances are: anthocyanins and various phytochemicals, some of which can cross the blood-brain barrier and exert protective effects on the brain. Studies have also shown consuming blueberries can help reduce your chance of getting some cancers.

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3-Sweet Potatoes- Oh man this is probably one of my favorite foods EVER. I eat these for breakfast almost every day. Sweet potatoes are so tasty and they are loaded with Vitamin A. The anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. I try to eat as many foods as I can that have anti-inflammatory benefits. Sweet potatoes are also being looked at as a potential food that could lower your blood sugar. I love them because they fill me up and I can volumize about any meal with 1/2 of sweet potato.

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4- Quinoa -One of my favorite seeds, yes it is a seed not a grain. I love the wonderful nutty flavor and a texture of quinoa. I think it is both fluffy and slightly crunchy when cooked. I love it cooked and cold in salads. It is one of my favorite plant based proteins. Quinoa contains a balanced set of essential amino acids, which aid tissue growth and repair. After a hearty Body Beast workout I need this 🙂 It also contains a significant amount of magnesium and phosphorus. Quinoa is a PERFECT volumizing super dense food. Here is one of my favorite breakfast recipes with quinoa.

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5- Spinach- I bet you thought it was going to be kale 🙂 I like kale but I like spinach better. Spinach is one of those foods that you can use in anything. I like it because you can eat it raw or cooked. I throw it into my Shakeology at least once a week, you can not taste it at all. Spinach is packed with nutrients, including vitamins A, C and E,iron, folic acid and calcium. I throw spinach in almost every pasta dish I make as well in every quinoa dish I create. I just love it.

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BONUS- My number one super dense nutrient go to is Shakeology. Hands down I have been addicted to this stuff for over 3 years now. I crave it and my system knows if I skip a day. It has helped me with my sugar cravings, my digestion and my workouts. My kids drink it before class each day and Mike has one before his workout each AM. You really can not find a better shake on the market. Check it out.


What are some of your favorites?

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