Hey I hope your training is going awesome!

I generally hate anything nutrition related (I am more of a training & supplements guy), but as I get older and my recovery has slowed down (which really sucks by the way lol), I have started paying more attention to my food and my overall nutrition.

A few years ago I hurt my back as well (Herniated Disc doing deadlifts, not fun at all), and now I have decided to try to pack on some lean muscle I have to really start paying attention to my nutrition.  I know that no matter how much I lift, how many supplements I take, no mattter what without GOOD quality nutrition I won’t get the gains I want, not even close.

I will expand more on nutrition for building muscle later this month but for now I want to share with you 3 foods that I have added to my Nutrition Plan and I suggest you do the same.  If you have any questions post them blow and I will answer .1. Almond Yes imagine milk from almonds!  I have no idea how to get milk from almonds, nor do I really care.  All I care about is that this stuff is awesome and a MUCH better option over dairy milk (which I am not a big fan of for many reasons).

Along with numerous benefits the taste of almond milk is just awesome.  I really recommend you give it a try.  There are 2 versions, Sweetend and Unsweetened.  If you are trying to get lean and watching your sugars go unsweetened.  If you have a great metabolism and are trying to put on some muscle a little bit of sugar is fine so enjoy it.

Almond Milk Benefits (taken from http://www.sweetadditions.net/food-drinks/almond-milk-benefits-and-side-effects)

• Almond milk is good source of magnesium. It can help to break down the food into energy. It can also help in the functioning of the parathyroid glands, which produce hormones that are known to be good for bone health.
• Also, almond milk is loaded with manganese, selenium and Vitamin E. Vitamin E is an antioxidant that protects the cell membranes. Selenium is good for our immune system; it helps in reproduction, and in the metabolism of thyroid. It also prevents cell damage as well as tissue damage.
• It is packed with unsaturated fat, which means that it can reduce the risk of heart disease.
• As almonds are rich in protein, they help the body with growth and repair. It is also a great way to boost your daily carbohydrate intake. An ounce of this nut can provide the body with about 12% of its protein needs.
• Almond skins are a good source of flavonoids, which are good for cardiovascular health. They can protect your heart from various heart diseases.
• Manganese can activate the enzymes in the body. Manganese and phosphorous can keep teeth and bones healthy.
• Almonds are rich source of potassium which can help to improve heart function and to maintain normal blood pressure.
• Almonds milk does not contain cholesterol and saturated fats. It has high levels of vitamin E and unsaturated fats.
• Almond milk has zero fiber.
• 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g

In other words Almond Milk is awesome and you should be drinking it.  I love it now!

2. Ezekiel Bread

Ezekiel Bread Benefits (Taken from http://benefitof.net/benefits-of-ezekiel-bread/)

Ezekiel bread refers to a type of sandwich bread containing completely no flour. Its ingredients include four beans and four grains. The key ingredients include barley, wheat, millet, pinto beans, kidney beans, rye or spelt and lentils. This distinctive ingredient combination provides several health benefits to the body.

1. Excellent protein source

The good combination of various grains present in Ezekiel bread provides vital amino acids and dietary fiber. This complete protein is required by the body for growth as well as development. It also makes a great addition to a vegetarian diet or a wheat free diet since it does not contain flour.

2. Great for losing weight

If you are currently in a weight loss program or you are simply looking to watch your diet, then you ought to start consuming the Ezekiel bread. This is because it has no trans fats and also no cholesterol. Eating this particular type of bread also enhances digestion because of the presence of dietary fiber

3. Benefits diabetics

As a result of the low GI (glycemic index) of Ezekiel bread, it is highly useful for people who require keeping their levels of blood sugar in check. Aside from that, this bread is not inclusive of any type of food flavors or other additives like corn syrup, which is high in fructose. It is undeniably organic bread and only contains low amounts of sodium.

4. Highly nutritious

Ezekiel bread also incorporates legumes while using a special type of baking process in order to preserve valuable nutrients. This bread is also very tasty and nutritious as well.

Ezekiel bread has a number of drawbacks also with one being that it has a very short shelf life. For that reason, it has to be kept in a fridge at all times, which might not always be possible.

I am not a big bread eater, but when I do eat bread it is generally some form of Ezekiel Bread.

3. Spinach

OK I Hate salads.  If you didn’t read that let me say it again, I  HATE SALADS!  For the longest time I couldn’t eat salads, actually still can only eat them with berries added.  I hate spinach, however I found a way to eat it and not even notice or taste it!

Guess how I eat my spinach?

I blend it!

Yes its true, and I don’t even notice it!

Here is my typical post workout shake

2-3 hand fulls of spinach
2-3 hand fulls of frozen mixed berries
20-30 g of BCAA’s
1 Banana
1 Teaspoon of cinnamon
Sometimes almond milk or sometimes just cold water with ice
All blended in the Magic Bullet
(Generally I will have this 10-15 minutes after taking a pre workout shake like Size On)

Benefits of spinach : (Copied from http://www.naturally-healthy-eating.com/benefits-of-spinach.html)

1. This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.
2. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.
3. This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a green smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.
4. Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.Remember Popeye? He squeezed those cans of spinach into his mouth and instantly developed muscles and super strength. Well, he also may have been protecting himself against various illnesses and conditions.
5. Another of the benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
6. Gastrointestinal health can be guarded by eating more of this food. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells may be prevented by the folate that’s present in this green leafy vegetable.
7. Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.
8. Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.
9. Have you heard of lutein? It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.
10. The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.

There you have it.  3 foods that can make a huge difference in your fitness goals.  No matter if your building muscle, losing fat, trying to get healthier it doesnt matter.  I strongly suggest you start using these 3 and let me know how you find it.

Any questions post em below and I will do my best to help you.