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L.E.A.N. Academy Day 15

  • by WhitfordHouseHotelWexford
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We have already started into week 3 of the L.E.A.N. Academy with the first 2 weeks gone by in a blur!

Again there have been improvements in the gym with a definite increase in performance this morning.

While the exercises may become more comfortable and the techniques may feel more natural, the training will never get easy for the group. Every time they improve then the training will progress to make it more challenging.

One of the points that has cropped up is from the members of the group wondering should they or should they not eat bread. 

I have asked the group to base their diet around eating plenty of vegetables, plenty of protein and some fruits and nuts. It is that simple. For them to get the optimal result then bread won’t fit into their eating plan.

This led to the question of what to replace it with? Well without being smart I told them- vegetables, protein, fruit and nuts. There is no need to over complicate things any more than this right now. 

A lot of people think this is a very boring way to eat but it is literally only as boring as YOU make it! 

Below are some (not even nearly all!) of the vegetables, fruits and proteins that you can eat to your heart's content. If you can replace your processed, starchy foods (pasta, bread, rice etc) for some or all of these you will be really doing your fat loss and health a huge favour.  

Also just having a quick glance at the list will show you that there is no reason to be bored or to say you have to eat the same things over and over. If it feels like you are sick of chicken, carrots and broccoli all the time then change them for something else.

Try to eat as many different colours of veggies and fruits as possible. Also you can look to see what’s in season and/or local. It’ll be fresher, cheaper, and tastier.
 
Be creative and enjoy the food you are eating and you are much more likely to keep eating the good stuff!

Vegetables and Fruits: 

Aubergine
Red cabbage  
Beets
Blueberries 
Blackberries
Raspberries   
Cherries
Plums 
Butternut Squash
Peppers (all colours) 
Carrots
Cantaloupe  
Sweet Potato
Apricots 
Peaches
Mangos 
Spinach  
Kale 
Broccoli
Turnip 
Brussels sprouts
Fresh herbs (e.g. parsley, basil) 
Green beans
Avocado 
Courgette
Cucumber 
Tomatoes
Strawberries 
Cherries
Cranberries 
Red grapefruit
Apples 
Watermelon  
Radishes 
Lettuce
Onions 
Leeks
Shallots 
Garlic
Mushrooms 
Cauliflower
Celery

Protein: 

Lean Beef
Lamb 
Lean pork
Wild Meats (e.g. venison, rabbit, boar) 
Chicken
Turkey breast 
Duck
Eggs 
Salmon  
Cod 
Haddock
Tuna (not tinned where possible) 
Herring and mackerel  
Shrimp (fresh or plain frozen) 
Mussels, clams, scallops
Crab
Lobster
Calamari (not deep-fried) 
Yogurt (Natural/Greek)
Whey protein  
Lentils  
Hummus 

Again this is just a sample of foods and it shows there is plenty of variety to be had.

Keep an eye on this blog as well as Facebook for more information about this L.E.A.N. Academy and other health and fitness related topics.

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