cage free eggs

Being Prepared: 6 Essential Ingredients

Preparation Is Key. 

If you are not prepared to live healthy, then, by default, you will live unhealthy.

Real FoodIt is often much easier to simply stop on your way home to just grab some take-out or stop at the store for something easy to heat and eat.  Often when we find ourselves taking the easy way out, we are left unsatisfied, undernourished, and regretting our decision.

By keeping the right ingredients on hand, you will find it much easier to be prepared to make quick, healthy and satisfying dishes.  Here are a list of my favorite ingredients to keep on hand and why:

Unrefined Coconut Oil: A key ingredient for cooking as it has a flash point of 350 degrees, higher than its well known cousin, olive oil.  Unrefined coconut oil also has shown benefits for lowering cholesterol, assisting in weight loss, beautifying your skin, and fights against infections or viruses.

Raw Nuts and Seeds: Great source of fats which provide satiety, that feeling of not being starving (I know I hate being on a "diet" and feeling like my insides are about to eat each other).  Great source of easily digestible protein, necessary for proper recovery of your muscles.  Awesome source of Vitamin E, necessary for healthy brain function.  And, versatile to make pates, desserts, and to add into entree dishes.

Spinach: Great to have on hand for quick salads.  Add anything else to this to spruce it up.  You can also use this to put in your green smoothies, putting you one step closer to your goals.

Spices:  Find your favorites and always keep on hand.  Oregano and thyme are great for an Italian flavor.  Cinnamon is fantastic on a fruit salad.  Find what works for you and always keep them on hand!eat_real_food

Frozen Fruit: Amazing if you want to let thaw for a fruit salad.  Great to add into your green smoothies and is something we can enjoy year round. Buy it organic and save money!

Proper Naturally Raised Meats: Meat is optional, not required for your day to day diet, however, it's not a bad idea to keep the right kind of meats on hand.  Key words to look for: wild-caught, grass-fed, pastured, cage-free.  These properly raised meats will have less unhealthy fats and higher levels of CLA and Omega-3s.

Keep these items on hand and you will be better prepared to keep yourself on your successful path, not only for you but also for your family.  On the flip side: keep the foods which will derail you from your goals out of the house.  Then, when you are looking in the pantry or the fridge, it's easier to avoid the temptation if it's no where in your house.

Some FAQ's Of Eating Healthy

One of my personal friends emailed me the other day and had some really great questions. I'd like to share with you a part of our conversation cause I think it will really benefit all of my readers.


I have been researching the cancer rates in other countries and have found that Asia and some European countries (Spain and Greece) are among the lowest. So…what is the link here???

Asia consumes a lot of fish, fruit, veggies and lots of RICE! Not to mention  green tea.

Greece and Europe consume a lot of VEGGIES, FISH and Cheese and olive oil. I for one LOVE Greek food (my step dad is Greek). I have learned to make spinach pie which consists of feta cheese, spinach and philo leaves.  I also love to make Greek Potatoes and what I call Greek burgers ( this combines beef, feta, red pepper, and kalmata olives.)

What’s ur take on this? Can you still eat this stuff and be healthy?

Mediterranean diets are awesome and I love them. Asian cultures are actually very good on paper. The rice they consume is a grain yes; however that is about the ONLY grain they consume and it is gluten free as well. It is digested a bit differently than most all other grains. Doesn't make it great, but just a better alternative. Additionally they are also much more laborous in these countries. They are more physical all day long, walk A LOT, and don't turn to being couch potatoes like we do here in the U.S.
The coastal Asians are much more apt to be healthier than their inner-city and suburban counterparts due to the city having all the food accesses as we get in our own environment.
What you described in your email is pretty much a grain-free diet outside of the rice, but as I mentioned there are reasons for that.  If your diet consists of fruits, veggies, and high healthy fat proteins such as grassfed beef, full fat cheeses (unpasteurized of course), whole eggs from cage free chickens on veg diets, raw nuts/seeds, wild caught fish (farm raised are fed grains and contain almost 80% less healthy fats than the wild caught) you will be amazingly healthy.

Since chicken(and any poultry) is one of the worst things to eat due to it NEEDING to be cooked to a minimum of 160 degrees prior to conceiving consumption as well as when it is cooked it becomes carcinogenic due to the heating process and who would want to eat chicken raw (yuck!), pasta (especially, especially wheat), any grains whatsoever (source: are extremely, extremely unhealthy... you would be eliminating toxic and digestively abrasive things from your diet and therefore lifestyle. Immediate positive changes would occur.

Outside of that I'm not saying to be 100% raw. Somewhere in the range of 80-85% raw is great. You can eat meat and cheese. In fact I eat grassfed beef 2-3 times a week. Grassfed beef can have more omega-3's than fish and CLA (conjugated linoleic acid) which is a very healthy fat for eliminating excess body fat and contributes to brain function as well. As cheese goes, well eat your fill. In fact I eat at least a block or block and a half a night. It is always full-fat, raw or unpasteurized dairy only so that the enzymes, proteins, and good bacteria are alive. If you eat pasteurized or dead dairy you are promoting all sorts of health issues, some you might be aware of and others you might not, that will be immediately removed when eliminating pasteurized dairy. Source:
Our email conversation continued:
Ok Bob…. Where can you get the rice the Asians use- the gluten free one? Where can you get the eggs you have referenced, do you have any good Mediterranean recipes, and finally what type of fish do you recommend consuming. (Oh yeah, how do you feel about potatoes? My fav are sweet potatoes cause they're higher in their vitamin content.)

Here's my quick answers:
All rice, as far as I've seen, is gluten free.
Eggs: any store these days has them, but we get them at Trader Joes or Whole Foods. Just make sure they are 3 things: organic, cage free, and fed vegetarian diets. The cartons will say all those things. Fertile eggs are also great. FYI: egg shell color has not bearing on what is inside. The inside is all the same
Recipes: My book will be coming out soon and have a bunch in it alongside my take on how, when, & what we should be eating ongoing. I also post recipes and pics on my Facebook profile a few times a week and I hand out recipes to all my clients ongoing.
Potatoes are fine as long as you don't eat them all the time due to the starch. White and red are part of the nightshade family alongside tomatoes, eggplant, all peppers, etc. They are pro-inflammatory due to a natural chemical in them. Eat them very sparingly. Sweet potatoes and yams are not of the nightshades and are fine, but again- due to the starch- sparingly is best. Vitamins are in a lot of berries much more prevalent than sweet potatoes.

Here's some food for thought that I heard from my buddy, and fellow IKFF Kettlebell Teacher, Sincere Hogan... Always run from the "4 Little White Devils".
1. Sugar
2. Table Salt (sea salt is fine)
3. White Flour and other grains (coconut and almond flour is perfect)
4. Pasteurized Dairy
Eliminate those and you will be in very, very good health. I'd call it amazing health... all the time. Done and done.