Lean Body Grocery Shopping List A-N
Before summer, I'll be producing a 21 day lean body exercise and diet routine, in both e-book and printed format. Completely comprehensive, it will include a daily meal plan with fast recipes and a daily workout plan with body-weight only and minimal equipment exercises, including instructional pictures and an accompanying DVD with instructional videos. Practical, convenient, and designed to produce optimum results, this easy-to-understand manual will be available in May - just in time for summer!
In the meantime, I'd like to give you a lean body grocery shopping list. These are foods that need to appear in your pantry or refrigerator if you truly believe that a healthy nutritional plan goes hand in hand with a smart exercise plan! Each food is picked because of it's capacity to offer maximum fat-burning, lean-muscle building, and recovery-enhancing results. By having quick access to the right kinds of foods, you can fill your body with antioxidants, vitamins, minerals, and good doses of fiber - all essential components of a lean and healthy diet. In addition to burning fat, you'll reduce your risk of heart disease and cancer, reduce blood pressure, and live longer!
This week's article covers foods A-N. Remember - this is not a diet plan, and simply because a food is not included doesn't mean you shouldn't eat it. But choosing the right type of foods reduces your likelihood of eating the wrong type of foods, so use this list to assist in making good decisions!
Apples. Recovery is enhanced with antioxidants and vitamin C, while the soluble fibre (pectin) can lower blood cholesterol and keep your digestive system working smoothly. Apples are consider low glycemic index food, meaning your blood sugar will stay more stabilized when eating apples, as opposed to some other "sweeter" fruits. Over 7,500 varieties of apple are grown throughout the world, so be sure to try out several varieties. A bowl of apples on the kitchen table will help you grab a quick and healthy snack!
Bananas. Bananas, contrary to popular belief, are not fattening. Quick and convenient for fueling the body before and after exercise, bananas also contain recovery enhancing antioxidants, vitamin B6 for healthy skin, and a good dose of potassium, which keeps your muscles firing and can also lower blood pressure. Keep one in your exercise bag for a convenient pick-me-up during a workout.
Beans. Full of vitamin B, folic acid, copper, zinc, magnesium and potassium, beans also contain a good dose of protein, fiber, and complex carbohydrates (the stable, low glycemic index energy form). Beans can lower cholesterol and contribute insoluble fiber to the diet, which reduces the risk of colon cancer. Try tossing a few tablespoons of red, white, or black beans onto a salad or into a stir fry.
Berries. A great alternative sweetener for many recipes, berries contain high doses of fiber, minerals , vitamins, and antioxidants. Blueberries, raspberries, blackberries and strawberries can help prevent cancer, heart disease, and other effects of aging. Add them to yogurt, smoothie, and your morning bowl of oatmeal or cereal to help dress-up your menu!
Broccoli. Lutein, one antioxidant in broccoli, can enhance vision, while sulphoraphane, another antioxidant, has powerful anti-cancer properties. The high levels of folic acid and beta-carotene in broccoli will help combat heart disease. Other compounds in broccoli include indoles and isothiocyanates, which protect cells from damage by carcinogens, block tumor formation, and help the liver to inactivate cancer promoting hormones. Recover from exercise faster and prevent chronic disease by steaming a handful of broccoli with your dinner or by tossing a few sprouts over a salad.
Brown Rice. Brown rice is a complex carbohydrate that includes a healthy dose of fiber, zinc, protein, minerals and other compounds that don't appear in white rice. Cook a batch with chicken breast on a weekend and have it for lunch during the first few days of the week!
Carrots. The powerful antioxidant beta-carotene, also found in beets, sweet potatoes and other yellow-orange vegetables, provides protection against lung, bladder, breast, esophageal and stomach cancers, heart disease, and the arthritis. Cooked carrots are even higher in cancer fighting antioxidants! Munch on a handful of baby carrots for an afternoon salad.
Chicken. Versatile, quick, and convenient to cook, chicken meat (especially white) is low in fat and high in iron, protein, niacin and zinc, making it a great post-workout meal, lunch or dinner. Slap 1/2 of a sauteed, baked or broiled chicken breast over a sliced tomato and one piece of whole grain bread for a juicy snack!
Eggs. Fast and inexpensive, eggs contain all the essential amino acids (complete protein source). Boil an egg for a quick snack later in the day, or crack a couple eggs with a handful of spinach and a teaspoon of olive oil for a power breakfast. If you're concerned about cholesterol, opt for the egg white instead, which cuts cholesterol by about 300 milligrams.
Garlic. Contains high amounts of antioxidants, boosts the immune system, has strong anti-viral and anti-bacterial effects and helps lower cholesterol and blood pressure while reducing the risk of blood clots. If you don't like the taste, you can take it in cap form. Roast whole heads of garlic for several minutes, then puree in a blender with a handful of red peppers for a great whole grain bread dipping sauce!
Hot Peppers. High in capsaicin, which boosts the immune system and has a strong anti-viral effect, as well as possibly reducing the risk of stomach cancer from barbecued foods. Hot peppers have also been suggested to have body temperature raising and metabolism boosting effect, which makes them a great choice for throwing into a sandwich, salad, or stir-fry.
Nuts. All nuts are full of essential vitamins, minerals and fiber, and a handful of nuts a day can help reduce heart disease, lower cholesterol, and quell the appetite. Full of monounsaturated fats (the good kind of fat!), nuts can improve your body's fat burning efficiency. Top choices include brazil nuts, almonds, walnuts, and soy nuts. Calorically dense, they should be a healthy part of your daily routine, but consumed in moderation!
Next week, I'll give you the second half of the list. Until then, try to work these items into your diet, and remember...train smart...and keep your eyes open for the complete lean body fitness manual - coming soon to a gym or website near you!
Ben Greenfield
MS, NSCA-CPT, CSCS