10/10/2023 - Swamp - 10 Best Foods @the Sawmp

“10 Best” Redux. Had so much fun at the Ranch, decided to share it with the Swamp PAX.
After watching this informative vid from the Fit Father Project on the 10 Best Foods for Weight Loss, Energy, & Health, YHC opted to create a workout focusing on each – along with WHY they make the list. I appreciate FFP as they offer straight forward solutions to a healthier lifestyle for both exercise and diet. They also sell a ton of programs for both but it’s up to you on purchasing or if you’d just like to be informed, like me.

Conditions: 45 degrees, clear at 4:45 am when 3 of us hit up a 5k mile Early Bird Special. By 5:20, 4 more joined us at the Shovel Flag for work out. 5 pillars agreed to, we got to it.

Warm Up: stretches and stuff.

The Thang: 10 Best Foods for Weight Loss, Energy, & Health paired up with exercises & discussion for each.

1. Chia seeds – healthy fats, fiber, protein, heart, brain.
Mosey around park to Monument for Circle Burpees!

2. High quality eggs – nutrient powerhouses, loaded, better for your heart and brain, and muscle building. Mosey to BB Court for BearCrawl- PlankenKillar, 0.0 direct to BB Court

3. Avocados – contains Avocatin B which regulates insulin sensitivity
Mosey/walk around the pool to lit Pavilion for Bench Rockers Pullups (side to side and up to rafters – if you could reach them)

4. Green-tipped Bananas – Rich in resistant starch. Pre-biotic fiber, low glycemic, great for gut bacteria.
Step-ups (25 per leg)

5. “S” Fish – sardines, wild salmon, scallops. NOT tuna, grouper, snapper which can be high in mercury – BAD for your brain.
Mosey around park back to Monument for Motivators from 6, 0.0 direct

6. High quality grass-fed beef – totally different than grain fed meat. Lunge Walk to Veteran’s Way, then mosey back to flag by way of  Gazebo, 0.0 direct to Shovel Flag

7. Organic blueberries – loaded with bioflavonoids, increase fat burning, wild (smaller) blueberries better if you can get them. BearCrawl 3 times Around Gazebo then Mosey to Playground

8. Nuts & Seeds – pistachios, walnuts, – protein, healthy fats, fiber.

9. Beans & Lentils – great soluble fiber, lower your cholesterol, Vegan Chili.

10. Organic Salad Greens – prepackaged, triple-washed, organic.

Unfortunately we ran out of time to exercise for the last 3 foods though we discussed them on the way back to the Shovel Flag.

CoR, NoR, prayers and praises. Wrapped with a group pic.

Epilogue:

In the process of preparing the beatdown, YHC was intrigued by the Chia Pudding recipe. Being the consummate foodie, I brought some along to share post-COT. So simple, it contained 4 foods from the list: chia seeds, blueberries, green-tipped bananas, and nuts. I sweetened it with Stevia instead of syrup.

Mark Your Calendars!

• Jack Knife’s Clay Shoot 10/21 @3pm, Lehigh Valley Sporting Clays
• Long Haul’s Zoo Ruck & Picnic 10/29 @2pm, Trexler Nature Preserve Observation Deck Parking Lot
• Knievel’s F3 2.0s Camping 11/11-11/12 Blue Rocks Campground
• Long Haul’s Wild Turkey Trot 11/23 @6:30am Thanksgiving Morning at the Trojan
• Beer & Book Exchange – tbd