Mike Furci's Authorized Foods, Banned Foods
and Nutrition Principles
Furci Home / Fitness Channel / Bullz-Eye Home
Authorized Foods
| .Proteins | .Carbohydrates | .Vegetables |
|---|---|---|
|
-Salmon -Swordfish -Tuna -Orange roughy -Pollock -Cod -Venison -Low-fat cottage cheese -Chicken breast -Turkey breast -Lean ground meat -Buffalo -Maverick beef -Top round steak -Top sirloin steak -Eggs (Sparingly) -Egg whites -Egg substitutes -Crab -Lobster -Shrimp -Protein powders -Meal replacement packs |
-Beans -Lettuce -Oatmeal -Oat bran -Lentils -Nonfat yogurt (artificially sweetened) -Nonfat yogurt (fruit sugar sweetened) -Okra -Sweet Potatoes -Squash -Zucchini -Tomatoes -Apples -Pears -Honeydews -Peaches -Cherries -Kiwis -Grapefruits -Cantaloupes -Whole grain brown rice -Whole grain bread -Whole grain pasta |
-Lettuce -Spinach -Cauliflower -Green beans -Green peppers -Bell peppers -Broccoli -Mushrooms -Celery -Cabbage -Cucumbers -Onions -Artichoke -Asparagus -Collard greens -Brussels sprouts -Dill pickles |
Banned Foods:
Carbohydrates
All refined sugar. Use artificial sweeteners, preferably Splenda (sucralose).
All refined products such as cookies, cakes, pie, etc.
Sweetened cereals. Use Cheerios, oatmeal, Fiber One.
Potatoes w/o a serving of protein. Try sweet potatoes.
White rice. Use whole grain rice.
White bread. Use whole grain w/o added sugar.
White pasta. Try whole grain pasta.
All juice or other sweetened beverages. Eat whole fruit sparingly (it takes eight apples to make an 8 oz. glass of apple juice).
Meats
Bologna, salami, bratwurst, knockwurst, hot dogs (beef or pork), pork sausage,
spareribs, chicken nuggets
Also, be aware of products like catsup, barbecue sauces and salad dressings. Use them sparingly because they are loaded with one or more types of sugar. Especially watch out for fat free salad dressings. You are much better off using regular dressings. Just make sure you don’t load it on.
Nutrition Principles
- Plan your meals in advance.
- Prepare your food in advance. You’re less likely to fall of the wagon if
there is quality food already made.
- Record what you eat in your Nutrition Progression Reports every day.
- Avoid calorie dense fast foods.
- Do not starve yourself. Eat when you’re hungry, and stop when you’re
full.
- Eat at least four meals per day. Your goal should be to eat six meals
per day, one every two to three hours.
- Make sure to eat a portion of protein with every meal. Eat the protein
before you eat your portion of carbs. (A portion of protein is four to eight
ounces, or about the size of the palm of your hand or a clenched fist.)
- Choose carbohydrates that are on the lower end of the glycemic index.
- Use meal replacement packs whenever possible. This takes the guesswork
out of meal planning and ensures optimum levels of nutrients.
Send any questions or comments to mfurci@bullz-eye.com.
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