My Regimen


Workouts

My workout routine below is what I consistently do weekly, excluding other physical activities I do that I normally don't have a set routine for, such as long walks, hiking, cycling, swimming, tennis, boxing, extra run distance (common) or lift workouts, etc.
Workout routine

Further detail may be found in my blog:

  • 5 days weekly: run 2+ miles
  • 2 days weekly: lift 30+ minutes

If I need to drop a workout due to scheduling, I prioritize dropping a lift workout. I make up missed runs as soon as convenient, and generally make up missed lift workouts by combining with another lift workout.



My Grocery List

Below is what I typically eat at home, i.e. when not eating at restaurants or on trips. Press here for info on my recipes. Based on the very few times I calorie-counted, I typically eat about 3000±500 kcal daily.
Plant-based (can work with part-time vegetarian/pescetarian/etc diets)
Nutritional reasons for inclusion may be explained in my blog:
  • fortified certified-organic almondmilk such as: **
    • Orgain Organic Almondmilk +Protein Unsweetened Vanilla
  • Alter Eco Organic Granola (favs include Almond Butter or Dark Chocolate) *
  • organic raw unseasoned nuts such as: *
    • Wilderness Poets Organic Wild Mix "Delight Trail Mix" (pecans, cashews, pistachios, white mulberries, coconut flakes)
    • International Harvest "Go Take a Hike!" raw organic trail mix (golden raisins, cashews, mulberries, goji berries, cacao nibs, pistachios)
  • organic plain steel-cut oatmeal, such as:
    • NOW Foods Organic Steel Cut Oats
    • Bob's Red Mill Organic Steel Cut Oats
  • Jasberry Organic Superfood Rice Original (microwavable/precooked package)
  • Whole Foods 365 Organic Red & White Quinoa (microwavable package)
  • Whole Foods 365 Organic Whole Wheat Bread
  • organic frozen unseasoned [mixed] vegetables/fruit (various brands; e.g. 365, Cascadian Farm) such as:
    • Whole Foods Market Organic Root Vegetables (sweet potatoes, orange & yellow carrots, parsnips, red onions)
    • Whole Foods Market Organic Mixed Vegetables (carrots, corn, green peas, green beans)
    • Whole Foods 365 Organic Peas & Carrots
    • Whole Foods 365 Organic Mediterranean Blend (zucchini, yellow squash, carrots, green beans, red peppers, onions)
    • Whole Foods 365 Organic California-Style Blend (broccoli, cauliflower, carrots)
    • Whole Foods 365 Organic Stir-Fry Blend (broccoli, carrots, green beans, onions, red bell peppers, mushrooms)
    • Whole Foods 365 Organic French-Style Green Beans
    • Whole Foods Market Organic Mixed Mushrooms (white, crimini, portobello, shiitake)
    • Pitaya organic frozen avocado
    • Whole Foods 365 Organic Wild Blueberries
    • Whole Foods 365 Frozen Sliced Strawberries & Bananas
    • Whole Foods 365 Organic Berry Blend (strawberries, blueberries, blackberries)
  • refrigerated organic hydroponically-grown broccoli sprouts, available from brands such as:
    • Fullei Fresh
  • organic bananas (can be travel-friendly, particularly if still green *)
  • minimally-processed protein/nutrient bars such as: *
    • IQBAR
    • jonesbar
    • POW BAR (Made in Niseko) ^
    • Yumi Organic bar
    • Shonai Special KAKI energy bar ^
  • Whole Foods 365 Organic Mediterranean EVOO **
  • unsalted seasoning such as: *
    • Bragg Organic Sprinkle 24 Herbs & Spices Salt-Free Seasoning Blend
    • Frontier Co-op Organic Salt-Free Lemon Pepper Seasoning
  • organic peeled/unshelled chestnuts (e.g. Blanchard & Blanchard, Galil, Gefen) *
  • water: RO-filtered (e.g. Bluevua) and/or metal/glass-bottled (e.g. PATH, Mountain Valley, Saratoga) **
Pescetarian (including animal derivatives; e.g. eggs, dairy, honey)
Currently I typically eat seafood or animal derivatives up to a few times a week, usually at restaurants. For occasions I eat at home, my pantry may have these:
  • [canned] seafood including salmon, sardines, anchovies, mussels; these are some I've more commonly gotten: *
    • Patagonia Provisions fish/mussels
    • Sea Tales e.g. sardines
    • Cento e.g. sardines
    • Fishwife e.g. sardines
    • Wild Planet e.g. salmon
  • organic hardboiled unshelled eggs (e.g. Vital Farms Pasture-Raised)
Supplements *
Daily:
  • Complement Essential (1 capsule per plant-based meal, skipping it per meal (i) where I eat seafood or animal byproducts, (ii) after i that day, or (iii) before expected i that day)
Other:
  • Whole Foods 365 Liquid Melatonin (occasionally [e.g. to fix jetlag or delayed circadian rhythm], in which case typically 0.5-1mg at bedtime)
RETIRED or now rarely eaten

Any nutritional reasons may be explained in my blog, but sometimes it's just due to a shift in taste or for availability/convenience reasons.

  • Vega Chocolate All-In-One Nutrition Powder
  • Whole Foods 365 Super Seed Trio (chia, flaxseed, hemp) *
  • Bioitalia Organic Beans/Lentils
  • Whole Foods 365 Organic Unsalted Beans (black, cannellini, kidney)
  • Abraham's Natural Foods "Hummos" (hummus)
  • CAVA hummus
  • Whole Foods 365 Organic Tofu
  • Treeline Cheesemakers Cashew Cheese
  • Mush refrigerated oatmeal
  • That's It fruit bars *
  • Misfit protein bars *
  • Wyman's Wild Blueberries
  • Harmless Harvest Rich & Creamy Unsweetened Vanilla Bean plant-based yogurt
  • Wild Planet Ready-to-Eat salads with fish *
  • Wild Planet pouches e.g. Albacore Wild Tuna *
  • Good & Gather Whole Grain Brown Rice (microwavable package)
  • Brad's Crunchy Kale or Salad Snack *
  • Gimme seaweed snacks *
  • Califia unsweetened almond milk (vanilla or plain) **
  • Bradbury's unshelled/peeled chestnuts * ^
  • Good & Gather Black Lentils (microwavable package)
  • Stahlbush Island Farms Organic Broccoli
  • Stahlbush Island Farms Farmhouse Blend (includes organic veg and beans)
  • Pitaya Organic Immunity mixed fruit: dragon + passion + mango
  • Pitaya organic frozen strawberries
  • Spike Salt-Free Seasoning *
  • Trader Joe's "Spices of the World" 21 Seasoning Salute (sodium-free) *
  • Good & Gather Salt-Free Lemon Pepper Seasoning Blend *
  • supplement #1: Nordic Naturals D3 50 mcg + K2 90 mcg (per softgel 1/day at breakfast) *
  • supplement #2: Mason Natural B12 50 mcg + calcium 44 mg (per tablet 1/day at lunch) *
  • supplement #3: Nordic Naturals algae omega-3 357.5 mg (per softgel 1/day at lunch) *
  • supplement #4: Nordic Naturals Magnesium Complex 75 mg (per capsule 1/day at dinner) *
  • note: Nordic Naturals Ultimate Omega with D3+K2 seems a sensible replacement to supplements #1 and #3; I didn't know this existed before replacing all of #1-4 with an all-in-one supplement. *
  • organic raw unseasoned Brazil nuts (e.g. Elan, Foods Alive; †: Sunfood) *
  • Good & Gather Unsalted Raw Mixed Nuts (almonds, cashews, walnuts, hazelnuts, pistachios) *
  • BetterBody Foods Organic Super Seeds (chia, flaxseed, hemp) *
  • refrigerated broccoli microgreens, such as:
    • AeroFarms micro broccoli
  • Whole Foods 365 Organic Frozen Broccoli Florets
  • Whole Foods 365 Ground Mustard Seed
  • Whole Foods 365 Organic Frozen Chopped Kale
  • Whole Foods 365 Organic Unsweetened Original Almond
  • WILDWAY Organic Original Oats
  • Wilderness Poets Organic Wild Mix "Abundance Trail Mix" (cashews, pistachios, goji berries, golden raisins, golden berries, cocoa nibs sweetened with coconut nectar) *
  • Natrol Fast-Dissolve Melatonin 1 mg (per tablet 1 at bedtime, occasionally [e.g. to fix jetlag]) *
Key

* Travel-friendly (convenient to transport and consume on-the-go; including no heating or refrigeration/freezing required, and not easily perishable).   ** Liquids: if shelf-stable/UHT version is consumed very soon after unsealing, refrigeration is not required.   NOTE: account for travel restrictions (e.g. 100 ml liquid limit in unchecked luggage if flying).

^ Not as easily obtainable in the USA.

† Untried.   ‡ Pending replacement by [organic] alternative.



Miscellaneous

For miscellanea, see this blog entry.

© Connor Hawke