DAYS 9 and 10

DAY 9

Happy Valentine's Day!  I hope y'all made time to look good for your significant others.  I know I couldn't thank my wife enough for the love and support she gives me.  I can honestly say I don't always enjoy lifting weights, but I am motivated each and every day by her.  I work hard to make sure that we will have a long, healthy, and happy life together.  I love you, Lee-Cassie.  I can't wait to see what the future holds for us!

Valentine's Day was no excuse to miss a day a training.  I squeezed a great workout into my busy schedule.  I feel like my body is starting to head in the right direction now that I have the right food to fuel me and the right schedule to get proper rest.  One set-back has been the crowds in my gym lately.  I workout in a shipyard, so when we have more Navy ships docked, there are more people in the gym. I plan on starting to workout early in the morning this Thursday. We'll see how that goes.

DAY 10

My sweet wife went grocery shopping for us this week after I compiled a list of the types of food I should be eating every week to fuel my workouts.  Below is my personal 7 day list if you're curious. I don't have too much time to write tonight.  I'm getting to bed early so I can get in the gym bright and early tomorrow morning.   

FRUIT
Apples
Bananas
2 Pineapples (precut)
Plums, Pears, or Oranges
Berries

VEGGIES
5 Bags Fresh Spinach
3 Bags Baby Carrots
7 Potatoes
1 Onion
4 Red Bell Peppers
Cucumbers

DAIRY
1 Dozen Eggs
2 Large Containers Plain Yogurt
4 Cartons Egg Whites
Sliced Sharp Cheddar
2 Gallons Milk

MEAT
3 Packs Chicken or Turkey Sausage
4 Pounds Extra Lean Ground Beef
Large Bag of Chicken Breasts
Fish

GRAINS+NUTS
Whole Grain English Muffins (NOT ENCRICHED)
1 Box High-Fiber Cereal
Walnuts
Cashews
Quinoa
Steel Cut Oats
Spaghetti Noodles

OTHER
Banana Cream Syntha-6 Protein Powder

Sports Drink Mix
Fish Oil Capsules (EPA + DHA = 300 to 600mg)
1 Bottle Flax Oil
Green Tea
Spaghetti Sauce

Let me know! How is your workout going? What does your grocery list usually look like?

Grocery List – Whole Grains

You should be eating 5 to 8 servings of whole grains every day.  How many do you eat?  If you are like the average person, you fall well short of the amount you should be eating every day.  I strongly suggest that you start finding ways to add the following grains into your diet, but first let me give you a quick shopping tip.

The best rule to follow when you are picking out grains is to avoid enriched or refined grains.  Grains that are enriched or refined are stripped of vitamins, minerals, and fiber.  When you are looking for grains you must look for whole grains!  When you’re looking at the ingredients of whole grain bread or pasta, make sure that the word ‘enriched’ is not on the label!  There are tons of ways to prepare raw whole grains.  

GRAINS

Amaranth

Barley

Brown Rice (Basmati, Long Grain, Medium Grain, Short Grain)

Buckwheat

Bulgur

Couscous

Flaxseed

Millet

Oats (Steel Cut/Rolled)

Quinoa (pr. keen-wah)

Rye

Spelt

Wheat (Bulgur, Durun, Hard Red, Soft Red, Kernels)

Wild Rice

FOODS CONTAINING WHOLE GRAINS

Whole Grain Bagel

Whole Grain Bread

Whole Grain Cereal

Whole Grain Crackers and Graham Crackers

Whole Grain English Muffin

Whole Grain Granola Bars

Whole Grain Oatmeal

Whole Grain Pasta

Whole Wheat Bread

BENEFITS OF EATING WHOLE GRAINS

Low in fat

Helps weight loss

Makes you feel full longer

Aids in digestion

Excellent source of fiber

Rich in vitamins, minerals, and plant enzymes

Prevents constipation

Reduces risk of heart disease

Protects you from some cancers

Prevents type 2 diabetes

Longer life expectancy

Make sure you are getting your 5 to 8 servings. Go shopping now if you have to! Whole grains are incredibly important for building a healthier you!

Let us know! What are your favorite whole grains? How many servings do you get each day?