Chicken Thigh- a highly underrated cut of meat. The thigh is often completely thrown out of the window in favour of breast when, in fact, it is highly nutritious and should be part of your nutrition regimen alongside breast. I love chicken thighs with the skin on- they are a great source of O3, and contain many healthy fats which are vital for hormonal and metabolic function. I like using chicken thigh in the morning, or as a meal later on in the day. Chicken thigh also has a great amino profile, arguably better than breast. Yes, it is more calorific, but if eaten with this taken into account, it is a great dietary addition.
Turkey- specifically turkey breast, as that’s what I use. Turkey breast is often completely ignored in favour of chicken (again). However, this is an error! Turkey breast is the most nutritious form of poultry, containing substantial vitamin D, high protein and lower calorie than its chicken counterpart. I also find it to be a great alternative to chicken taste wise. Chicken breast is so bland, it nice to change it up every now and again. Its also usually cheaper.
Whole Milk- people usually ditch whole milk in favour of skimmed varieties because of its fat content. Again, I implore you- don’t cut out healthy fats. They are vital for hormonal and metabolic function. Raw milk is probably the best form of milk, but that’s scarcely found in any shop, so whole milk is the best of a (debatably) evil bunch. Some say skimmed milk is inherently bad because of the process by which manufacturers essentially blast the fat particles of the milk into smaller fragments, which some say can leak into the circulatory system and cause issues. Ive heard arguments either way, some say its BS. But I say whole milk is probably better anyway. Its fats make it ideal for blunting an unwanted insulin response which may arise from skimmed varieties. Again, milk is a bit of a divisive topic, but id say air on the side of caution and go whole. Plus it tastes better!
Dark Chocolate- when I say dark, I mean DARK. As in, 85-95% cocoa. This stuff generally doesn’t taste like conventional chocolate, so if you buy it to cut a craving youre probably on the wrong track. Dark chocolate is awesome, it’s a great source of vital micronutrients such as iron and magnesium, as well as phenylethylamine, a neuromodulator/neurotransmitter, a chemical actually related to amphetamines which has been seen to have positive benefits on mood and cognitive function. Dark chocolate is very bitter. I actually find its best melted and put into blended shakes. Its an acquired taste- eventually you will warm to it!
Quinoa- although it resembles a grain, its actually a seed. Quinoa is a low-medium GI carbohydrate source, depending who youre asking. Quinoa has a great amino profile- containing 9 amino acids to be precise. It is high in protein and gluten free- great for paleo obsessives and those with intolerances. Quinoa by right should be a staple carb source of the modern world. It has all of logical and biochemical properties to be the staple carb source in place of the far less nutritious wheat. Ot may be the future, but the main issue holding it back at the moment is its reasonably lax reputation regarding fair trade with South America. If you can get past that moral boundary, Quinoa is almost the complete food. Eat it.
Jasmine Rice- white rice is one of those foods which people assume to be completely homogenous. However, there are many varieties of white rice, all with different macronutrient profiles. Jasmine rice is a high GI white rice, making it ideal as a post workout carb source. Its also a great source of fibre- a vastly underestimated nutrient for those eating a high protein diet.
Coconut Milk- now this is great. People bang on about almond milk like it’s the best thing in health, when in reality, its pretty wishy washy. It isn’t bad for you, but it wont provide you with any outstanding health benefits either. Coconut milk on the other hand, is great. People get a bit hung up when they see that it has a high saturated fat content, but the majority of these sat fats are lauric acid, a medium chain fatty acid which converts to monolaurin, which has several anti-viral properties. This is essentially the key health benefit to another fitness favourite- coconut oil. Oh and also breast milk. You’ve probably had that before too.
Patrick Chapman Fitness 
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