Superfoods - Make sure these delicious dozen items are always on your grocery list

You need the right fuel to train right and feel great. Every time we walk into a grocery store we make decisions that set us up for success or failure.  When you make the right decisions you are taking home food that will fuel your workouts, help with your recovery and keep you healthy.  Most of these foods will be found on the outside perimeter of the store.  Try to stay away from going up and down the grocery store aisles.  That is were most of the failure foods are located.

Here is my list of the 12 foods that you should buy the next time you visit the grocery store.
 
1) Mixed salad greens with vegetables - The mixed salad greens with give you phytonutrients which act as antioxidants that minimize muscle damage from tough workouts.  The addition of vegetables such as bell peppers, broccoli, tomatoes, red or black beans, and cucumbers will add color to your salad while packing a vitamin punch.  My favorite spots to pick up delicious produce are Whole Foods www.wholefoodsmarket.com and Trader Joes www.traderjoes.com.
 
2) Apples - Help keep the doctor away with this tasty treat that contains vitamin A, vitamin C, and dietary fiber.
 
3) Oranges - They make the perfect snack anytime of day.  Oranges are packed with antioxidant vitamin C.
 
4) Mixed Berries - Blackberries, blueberries, strawberries, and raspberries not only taste sweet but they are a powerful group of antioxidants.  
 
5) Non-Fat or Low-Fat Plain Yogurt - In addition to being a good source of calcium and protein, yogurt has live cultures which provide healthy bacteria to your digestive tract.  A wonderful treat is to throw mixed berries on top of your yogurt.  
 
6) Chicken - Great source of protein to help rebuild muscles and promote recovery after tough workouts.  Chicken also contains vitamin B, niacin and selenium which helps protect muscles from free radical damage that can occur during exercise.
 
7) Salmon - When it comes to protein the less legs the better.  There are close to 30 grams of protein in a four ounce serving of salmon.  This tasty fish is a fantastic source of omega-3 fats.  
 
8) Eggs - Another great source of protein which also contains vitamin K, which is important to maintain healthy bones.
 
9) Almonds - These delicious nuts are a great source of vitamin E.  Almonds are a healthy fat source and make a great snack or topping for a salad.  My favorite almonds are Blue Diamond (http://www.bluediamond.com/).
 
10) Peanut Butter - Be careful with this item.  Many brands of peanut butter are packed with sugar.  Stay away from these brands and stick with natural you-stir peanut butter like Adams (http://www.adamspeanutbutter.com/).  Peanut butter is a great spread to put on whole grain bread.  It is a healthy fat source and taste fantastic.  
 
11) Whole Grain Bread - Eating 100% whole grain bread is a great way to get complex carbohydrate and dietary fiber; plus it taste great.  Stay clear of bread that contains refined grains and flours.  
 
12) Non-Fat Milk - Provides an excellent source of calcium and vitamin D.  My personal favorite is Horizon Organic fat-free milk (http://www.horizondairy.com/).  It truly is the best milk I have ever tasted.