020117 "The 2 vegetables that you should eat this week"

Beginning the New Year is all about starting anew, a way to shrug off old ways and explore new pathways to success. Our diets should be constantly evolving. We need to break out of the comfort of our normal stops in the grocery store and challenge ourselves to the host of healthy foods that are right in front of us. Today I want to give you a New Years Challenge. Here are 2 vegetables that you should eat this week.

1) Swiss Chard. By now the kale fad has fully made it into your life. You steam Kale, saute Kale, eat it raw and potentially even have a bag of deliciously flavored Kale Chips in your pantry... Well if you have had it with kale, Swiss Chard is another SuperFood that you need to check out. Swiss Chard is a broad leafed vegetable that is usually displayed very close if not next to Kale in the grocery store. Unlike the overbearing leaves of Kale, Swiss Chard leaves are glassy and soft. The stalks are green and many times you can get a rainbow of colors which add depth to your plates as well. The Nutrients inside Swiss Chard are similar to other Superfoods, Vitamins A, B6, C, E, and K. Minerals include very high levels of magnesium, potassium, manganese, and iron. The phytonutrients that keep you from getting cancer are higher than blueberries and are very comparable to Beets! Needless To say, the green stuff is good stuff. 
Just like Kale you can saute, steam and eat raw. I find that when cooked with some oil and/or butter what you get is a silky vegetable that resembles bok choy or spinach. Mixing in some mushrooms, shallots, onions, nuts, and garlic can make a simple and nutritious side dish in just minutes. 

2) Winter Squash. Butternut, Acorn, Spaghetti are all types of the 'Winter' variety. While their name denotes the time of year they are traditionally eaten, they are actually harvested in late summer, fall time. Now we all look for ways to get a GOOD carbohydrate into our diet. Yes it is easy to walk over to the Mounds of white potatoes that are on display in your store or grab a big bag of rice but what about getting a carb thats super dense in nutrients. Squash offer as much carbohydrates as potatoes without the glucose boosting effects. Most squashes are chalked full of vital nutrients that help keep you running good and fight disease. For instance;
-Beta- Carotene. This is a cancer fighter found in mangoes, cantaloupe and other dense veggies. Squash has loads of it per serving. 
- Fiber. Unlike other starchy carbs, Winter Squashes keep your metabolism and Gut in check with loads of insoluble Fiber. They also will not bump your blood glucose levels like rice or potatoes will. 
- Vitamin C and B6. These are vitamins that help keep your heart and circulatory system healthy.
- Carotenoids and flavonoids. Ranging from bright yellow to brilliant orange, the color of the squash tells you there are some serious anti-oxidants and cancer fighters just inside. 
Cooking with Squash may look daunting because of the hard exterior but they are actually easier in many ways than cooking rice. Here are a few ways to prepare them;
- Simply cut them in half, place them in a pyrex dish with a little water, cover and bake for 30 minutes. 
- Peel and dice into cubes, roast with herbs and bacon.
- Peel and boil like you would a potato. Mash with butter and herbs for a healthier mash. 

SO there it is. Your first escape from the ordinary for 2017. Simple and healthy changed will snowball into optimal health over the course of a few months. The key is to be conscious and keep your eyes open to nutrition opportunities. Purchasing and cooking with these two ingredients is one way to make small changes to your diet. Remember that big changes only lead to struggle. Small ones are easy to maintain and count as small victories. Good Luck and stay healthy my friends. 


Baseline; 3 minutes of GLobal Extension drill

:20 At Each
- Shoulder Rolls
-Arm Circles
-pass thrus
-Scapula Push Ups
-Push Ups
-Piked Push Ups
-Seated Russian Twist
-PVC Good Morning
-Mountain Climbers
-Elbow To Instep Lunges
-Divebomber Push Ups
-High Knees

Over Head Squat Prep 7-8 minutes
-work PVC drills, Work Barbell from floor
-determine loading

18 Minute EMOM
-Go Every 3 Minutes
Row 300m
15/12 Wall Ball Shots
9 Overhead Squats 145/85  165/115