CF-DIET TIPS AND BREAKDOWN

HEALTHY MEAL CHOICE EXAMPLES for ATHLETS

by JAMES CAMERON and TRAiNLiKEME

CF - SPECIAL++

SUPPLEMENTS & TIPS - highly recommended:

• Progressive greens– available at any supplement store, like ‘Webber’s All Greens’ and many more.
• Pro-biotics are a must for CF’ers. I recommend a couple brands on my CF FILES page and also any brand sold at Costco.
• Calcium (500mg x 2 per day, AM/PM). I use a calcium, magnesium, vitamin D combo twice daily.
• Fish Oil x 2 per day (AM/PM)
• CF Multivitamin (I use Aquadek or Usana) x 2 per day
• Vitamin E (400ui x 2 per day, AM/PM)
• Vitamin D (1000ui x 2 per day normally, and 4-5 per day on hardcore training days)
• Vitamin B12 is great for athletes and CF’ers. It comes in an injectable form and pill form. Injectable: 1cc per week. Oral: 2 tablets per day.
• CoQ10 is a great supplement to boost recovery during chest infections. Speeds up the healing process (inflamed lungs, stressed heart). Check to see if your CF multivitamin already contains CoQ10. Aquadek does contain it.

NUTRITION & TIPS

• Golden rule of food: Make two fists with your hands. A proper balanced meal for YOU should go like this – One fist worth of protein (meat), one fist worth of carbs (pasta/potatoes/rice), two fists worth of veggies (salad, steamed veggies, spinach, etc)

TIP: Go light on the fruit and go hard on the veggies for medical reasons!!!

TIP: If you are used to drinking soda, try to switch as much as possible to things like coconut water, water, juice.

TIP: Fruit is amazing, but if you are borderline diabetic or full blown CFRD, fruit will cause high blood sugar problems when you have chest infections (bad bugs love sweet blood).

HEALTHY MEAL CHOICE EXAMPLES for ATHLETS

BREAKFAST

Breakfast Examples

- Protein oatmeal topped with blueberries and cinnamon. Glass of orange juice.

- Scrambled egg whites with sautéed veggies (spinach, mushrooms, tomatoes, green peppers), with cheddar cheese on top. Slice of cantaloupe. Glass of grapefruit juice.

- Protein Greek yogurt topped with muesli and fresh or frozen mixed berries. Glass of orange juice.

- Ezekiel English muffin with almond butter and a banana. Glass of pomegranate juice.

- Oatmeal/egg white pancakes, topped with sugar free jam. Glass of orange juice.

ADD: Fish oil

LUNCH

Lunch Examples

- Grilled chicken breast on a protein pita with lettuce, tomato, cucumber, avocado and low fat cheese.

- Whole wheat pasta mixed with diced chicken, peppers, onions. Toss mixture in olive oil with added balsamic vinegar.

- Spinach salad with grilled chicken breast, peppers, mandarin oranges, almonds, cucumber and tomato. Dressed with oil and balsamic vinegar.

- Egg in whole wheat protein pita with low-fat mayo, lettuce, tomato, spinach, cucumbers and olives.

- Tuna melt made with water-packed tuna, low-fat mayo, low fat melted cheddar cheese, lettuce and tomato in a whole wheat protein pita.

- Extra lean turkey breast on an Ezekiel English muffin with low fat Swiss cheese, avocado and tomato.

- Romaine salad topped with grilled chicken, low fat feta, peppers, olives, tomato, olive oil and balsamic vinegar. Pineapple slices on the side.

- Salad with grilled chicken or tuna on top

- Basmati rice, asparagus/broccoli/salad, steak (or chicken, fish, pork); or

- Sandwich (whatever you like – double stack it if you want)

ADD: Fish oil

DINNER

Basic elements:

• Meat/Protein (grilled chicken, steak, pork, fish: your choice of meat)
• Salad (garden, cesar, they’re all good)
• Carbs (Sweet potato, regular potato, brown rice, basmati rice: your choice of carb)

Dinner Examples

- Grilled turkey breast, broccoli sautéed in olive oil, brown rice.

- Salmon fillet, steamed green beans, quinoa.

- Spaghetti squash topped with lean ground turkey or beef, spinach and tomato.

- Baked tilapia with brown rice and asparagus.

- Grilled chicken breast, brown rice and steamed broccoli/cauliflower mix.

- Sole baked with quinoa, broccoli and peppers.

- Beef tenderloin with sweet potato and sautéed zucchini with eggplant.

ADD: Water, juice, coffee, herbal tea, crystal lite

SNACKS

If you have CF and want to gain weight you should try having 3 snacks a day: between breakfast/lunch; lunch/ dinner; after dinner

Snack Examples

- Boost or Ensure in a cup with ice + 1 scoop of protein powder=makes an awesome shake, if you can handle this, you will gain weight!!! (Boost/ensure are free to CF’ers)

- Protein bar

- Protein shake + apple

- Greek yogurt topped with pumpkin seeds, almonds and a sliced peach

- Slice of toasted protein pita topped with almond butter + banana

- Sliced cucumber and carrots with hummus

- Protein shake blended with strawberries and banana

- Protein shake blended with apples and cinnamon

- Protein shake blended with coconut water

- Cottage cheese topped with pumpkin seeds, and pineapple chunks

- Mixed nuts and seeds (almonds, walnuts, sunflower seeds, pumpkin seeds)

- Rice cakes with almond butter

- Rice cakes with natural peanut butter + glass of skim milk

ADD: Tea or water with lemon and honey are great. Lemon and honey will help loosen mucus.

by JAMES CAMERON and TRAiNLiKEME