Power Muesli: A Healthy Breakfast For Those On The Go

I am an advocate of intermittent fasting and low-carbohydrate diets. But like all diet plans, they eventually lose effectiveness. A way around the inevitable diet slow-down is to follow a phase-shift diet. On a phase-shift plan, you will follow a low-carb infrequent feeding (2-3 meals) diet for 2-3 days/ week, and then switch to a moderate carb, high protein, frequent feeding (4-6 meals) diet for 2-3 days/week. This type of meal rotation can be synchronized with your training and work schedule.

Power muesli is my favorite on-the-go breakfast when I am on the moderate carb phase of my diet. Of my top 12 foods for health, power muesli contains 4 of my favorites (gluten-free oatmeal, organic whey protein, organic kefir, and organic blueberries) all in one bowl, plus it's very high in protein and fiber.

Power Muesli
Mix the following dry ingredients in a 1 qt pyrex glass container
-1/2 cup Gluten-Free Oatmeal (Bob's Red Meal)
-1/4 to 1/3 cup Organic Vanilla Whey Protein (Jarrow)
-1/4 tsp cinnamon, or just sprinkle to taste
Add the following and stir thoroughly
-1 cup Organic Kefir, low fat, plain (Lifeway)
-1 tbsp MCT Oil
Top with
-1/4 cup organic blueberries or berries of choice
-1/4 cup chopped walnuts or pecans
-1 heaping tbsp raisins (optional for those who are lean)

Let set in the refrigerator for at least 1 hour before eating

I usually make this when I get up at 4:30 am. After training a few clients I will eat this concoction around 8 or 9am.

This mixture provides roughly 30-45 grams of high quality protein.

Don’t Sabotage Your Fat-Loss Program by Setting The Wrong Goals

Drop the Quantitative Goals and replace them with Behavioral Goals.

 

Quantitative goal-setting is based on an estimated outcome. When it comes to body-fat loss, this type of goal setting is nothing more than a guesstimate; an educated guess of what you “should” be able to accomplish. Predicting the exact rate of fat loss with an individual is well beyond the abilities of any fitness expert. When a client asks me, “how much body-fat can I lose in 2 months?” I tell them, “as much body-fat as your physiology will allow.”

 

My main objection to this type of goal-setting is that it does not reinforce good habits because it can make a well-executed program appear to fail if an arbitrary number is not achieved.

One of my clients lost 21lbs of body fat in three months and another lost 12lbs in the same time frame. Both clients were diligent with their training and nutrition, but one achieved greater quantitative success. Did one client do better than the other? No, one client responded at a faster pace, but they both were successful because they developed habits that produced measurable results.

 

Here is an example of a quantitative goal (the type you should eliminate):

“I will lose 10lbs of body-fat in 2 months.”

“I will increase my squat by 50lbs in 12 weeks.”

“I will drop 2 dress sizes in 3 months.”

 

Even though these goals sound reasonable, they are dependent on your individual response to the nutrition and exercise protocols. 

 

If on the other hand, we set a behavioral goal to develop a habit; the progress measurements(fat loss) can be used to reinforce those habits. This is a great motivator which often results in the client being ever more diligent with the protocols.

 

Behavioral Goals are based on strategy, and fat loss requires a strategy.

Here is an example of a behavioral goal:

“I will consume a sugar-free, high protein breakfast from Monday-Saturday.”

“I will strength train 3 days/ week and attend 2 yoga classes/ week for the next 3 weeks.”

 

The key to long-term success requires that you develop habits that create a positive physical response and then measure the results to determine if the behavior change is working.

Advanced Hypertrophy Protocols

Advanced Hypertrophy Protocols – My Top 5

By Erick Minor

A muscle that is recruited but not fatigued is not trained.

Vladimir Zatsiorsky

The two most important training factors associated with strength and growth:

1.       how much load (fiber tension) is used

2.       how tired (fatigued) the athlete gets 

Jerry Telle

A well designed strength program can produce a better looking and functioning body; this process is called adaptation.

The main law of adaptation states that in order to improve strength and fitness, you must expose the muscles to unaccustomed physical stress. Once adaptation has occurred and the stress is no longer unaccustomed, you must present the training stimulus in a different manner. Presenting exercises in the same manner over extended periods of time will eventually lose effectiveness and progress will come to a halt; this biological response is known as accommodation (1). The law of accommodation states that, the response to a consistent stimulus will decrease over time. To circumvent accommodation the trainee must make qualitative (exercise) or quantitative (protocols) changes to their training.

To keep the training stimulus fresh, I rotate different intensity enhancing protocols. This not only provides a variation of physical loading, it also stimulates the mind to be creative.

Now that we agree that muscle growth is an adaptive response to unaccustomed physical loading, I will share some of my favorite training protocols that can take you to another level.

The following protocols achieve three primary tasks:

Increases muscle fiber tension

Extends the set which furthers the fatigue of more muscle fibers

Increased amount of work per unit of time

Notes on the sample workouts below:

Warm-up sets are not indicated; perform 2-4 warm-up sets prior to 1^st work set.

Control the eccentric portion of every repetition; DO NOT BOUNCE WEIGHT OR USE MOMENTUM

Stop a set if optimal technique cannot be maintained.

5. Drop sets

This approach extends the set and time under tension by gradually decreasing the load to allow for more repetitions to be completed. Drops sets are simple to execute and produce a deep fatigue of muscle fibers.

As you fatigue, decrease the load by 5-10% and additional repetitions are performed.

            Biceps and Triceps routine

A1) Standing Barbell Curl:                                            4-6 reps to failure, rest 10 seconds

                                       Decrease load 5 -10%, perform as many reps as possible, rest 10 seconds

                                       Decrease load 5-10%, perform as many reps as possible, rest 60- 90 seconds                                                                                                       move to exercise A2

A2) Supine EZ Bar Triceps Extension:                      6-8 reps to failure, rest 10 seconds          

                                        Decrease load 5 -10%, perform as many reps as possible, rest 10 seconds

                                        Decrease load 5-10%, perform as many reps as possible, rest 60 - 90 seconds

                                                                Repeat A1 and A2 for 2-4 rounds

B1) Incline DB Hammer Curl, 60 degree:                               6-8 reps to failure, rest 90 seconds,

                                                       move to exercise B2

B2) Standing Cable Triceps Pressdown:                               10-12 reps to failure, rest 90 seconds

                                                                                                                     Repeat B1 and B2 for 2-3 rounds              

4. Rest-Pause

This technique is especially useful for arm and back exercises and is ideal for those who train alone. Rest-pause technique allows the trainee to take a 5-10 second break mid-set to allow for a brief recovery. This short recovery will allow you to perform more reps and place more mechanical stress on the target tissues.

            Upper Back and Lats

A) Bent-Over Barbell Row, pronated grip             6-8 reps to failure

Rest-Pause                                                                                   Rest bar on floor for 10 seconds

                                                                                                Do as many reps as possible (AMRAP),                                                                                                          Rest bar on floor for 10 seconds

                                                                                                Do as many reps as possible

                                                                                                           Rest for 2-3 minutes

                                                                                                Repeat 1-2 more rounds

B) One Arm Dumbbell Row, neutral grip               6-8 reps to failure for each arm

Rest-pause                                                                                         No rest

                                                                                                Do as many reps as possible for each arm, maybe 4-6 reps

                                                                                                                Rest 2-3 minutes

                                                                                                Repeat 1-2 more rounds

Due to the built in rest-interval with one arm rows, the rows are continued until two sets are completed for each arm.

C) Straight Arm Cable Pulldown                                   10-12 reps to failure, rest 60 seconds

                                                                                                Repeat 1-2 more rounds

3. Partner assisted negative

The technique requires an experienced coach or training partner. The athlete performs a max number of repetitions, once muscle failure is achieved, the partner lifts the load to the start or fully contracted muscle position, and the trainee lowers the weight slowly and under control. The set is extended with eccentric only repetitions; the partner assists liberally with the concentric portion of repetitions.

            Posterior Chain (hamstrings, glutes, low back)

A) Romanian Deadlift*:                                                                4 sets of 6-8 reps, rest 1-3 minutes

                *these are not partner-assisted, use a load that causes muscular failure between 6-8 reps

B) Prone Leg Curl, partner assisted negatives:   3 sets of 6-8 reps + 2-3 negative reps, rest 1-3 minutes

Once you reach muscle failure, your partner assists the concentric portion of the repetitions then you lower the weight slowly for 3-5 seconds until you complete 2-3 reps

C) Back Extension, 45 degree:                                    2-3 sets of AMRAP, rest 60-90 seconds

2. Double Compound Sets

As opposed to a standard giant set, this protocol sandwiches an antagonistic exercise between the same movements. Use the same load with A1 and A3. This is similar the “Double’ Tri-Sets” protocol recommended by Charles Poliquin, except I have the trainee perform a different movement pattern for the second exercise of the circuit.

            Deltoids

A1) Seated DB Shoulder Press:                                  8-10 reps, rest 10 seconds

A2) Wide Grip Pull-up or Pulldown to neck:       10-12 reps, 10 seconds

A3) Seated DB Shoulder Press:                                  AMRAP (as many reps as possible)

                                Rest 2 -3 minutes then repeat cycle 2-3 more rounds

B1) Seated DB Lateral Raise:                                       10-12 reps, rest 10 seconds

B2) Seated Cable Rope Row to Neck:                      12-15 reps, rest 10 seconds

B3) Seated DB Lateral Raise:                                       AMRAP               

                                Rest 2-3 minutes then repeat cycle 1-2 more rounds

1. Fast-Twitch Giant Sets

This is my favorite technique because it allows the trainee to build maximal strength and improve conditioning with the same protocol. Each exercise recruits a different pool of motor units and has a different strength curve.

Use 3 exercises for the same body part but perform low reps (3-6) and take very short rest intervals (5-15 seconds) between each of the 3 exercises.

Chest and Back

A1) Incline Dumbbell Bench Press:                          4-6 reps to failure, rest 10 seconds

A2) Barbell Bench Press, Mid grip:                           3-5 reps to failure, rest 10 seconds

A3) Pushups or Dips (weighted if necessary):     6-12 reps to failure

Rest 1-3 minutes then repeat A circuit 2-3 times

B1) Wide Grip Pull-up, weighted:                            4-6 reps to failure, rest 10 seconds

B2) Bent-over Barbell Row, mid grip:                     4-6 reps to failure, rest 10 seconds

B3) Supine Dumbbell Pullover:                                 6-10 reps to failure

Rest 2-3 minutes then repeat B circuit 2-3 times

These techniques are very demanding and should be used in 2-3 week cycles

Fat and Cholesterol: What you need to know

By Erick Minor

“We have found virtually no relationship between the percentage of calories from fat and any important health outcome.”

Walter Willet, MD, DrPH, Chairman-Department of Nutrition at Harvard School of Public Health

Conventional wisdom states, “High cholesterol is bad and we must take steps to lower cholesterol by avoiding fatty foods.” You’ve heard this so many times that you would assume this recommendation is based on reliable evidence. But at best, the evidence against saturated fat and cholesterol is shaky and indirect.

We’ve been led to believe that too much cholesterol is the leading risk factor for heart disease. With this information in hand, health conscious adults avoid saturated fat and cholesterol elevating foods in an effort to extend their life and improve their heart health. Your doctor is quick to prescribe a statin to get that cholesterol down to a “safe” level. Anyone who challenges this view is often believed to be a quack or someone in denial. As much as you have been beat over the head with this conventional wisdom, the science does not support these anti-cholesterol, anti-saturated fat theories.

This jaded view of fat and cholesterol deters many from following the most effective diet protocol ever; low carbohydrate, high fat diets. There is no dispute that low-carbohydrate diets are the most effective diets for body fat loss. But because of the incorrect fat and cholesterol theory, many people avoid such diets in fear of ruining their health.

The truth is, cholesterol has many important functions that are necessary for a healthy body and the current evidence shows that a diet consisting of plenty of good fats (and cholesterol) is far more healthy than low-fat, low cholesterol diets.

A few facts about fat, cholesterol, and heart disease

Elevated cholesterol and saturated animal fats are not the cause of obesity, heart disease or any other chronic disease^[1]. Blaming cholesterol for heart disease is like blaming tall trees for forest fires. In the case of heart disease, inflammation is the fire, and cholesterol is the tree. Too much inflammation causes things to go awry.

What causes arteriosclerosis?

According to the medical establishment, the presence of a sterol inside an artery wall is the cause of arteriosclerosis. There are many forms of sterols which are found in the body, cholesterol gets the most attention.

What’s in an artery clog?

Most of the material found in artery clogs consists of unsaturated fats and calcium as opposed to the “artery clogging saturated fats” that we assume. Too much calcium has been linked to artery clogs.

What causes sterols to attach to the artery wall, which causes atherosclerosis?

Inflammation is the primary cause of many negative health conditions. Inflammation is necessary to initiate recovery from injury and illness, but chronic inflammation creates havoc within the circulatory system. Chronic inflammation can cause damage to the artery walls which will cause sterols to attach to the damaged tissue.

6 Good Things you did not know about cholesterol

•  Cholesterol is the precursor to Vitamin D. When exposed to UVB sunlight, our skin converts cholesterol into Vitamin D. Vitamin D is an important hormone that is vital to many metabolic functions and the prevention of disease.

•  Infant brain development requires a significant amount of cholesterol and saturated fat.  Mother’s milk (in a healthy woman) has 50 - 60% of its energy coming from fat, and of that fat; 35%-55% percent is saturated fat^[2]. The cholesterol in mother’s milk provides roughly six times the amount adults consumes.

•  Cholesterol is a building block for hormones like estrogen and testosterone; these hormones are associated with youth and vitality.

•  Cholesterol is vital for proper function of serotonin receptors in the brain, serotonin is the happiness hormone. Low serotonin is linked to depression and aggressive behavior.

•  Cholesterol acts as a powerful anti-oxidant that protects us from free radicals. Low cholesterol levels are directly linked to higher incidence of cancer and suicide^[3].

•  Cholesterol is produced by almost every cell of the body and ALL cells contain cholesterol within the cell wall. Cholesterol is required to maintain cell membrane stability and integrity.

Get most of your fats from these sources:

Wild caught fish high in omega-3

Organic butter

Extra virgin olive oil

Macadamia nut oil

Virgin Coconut oil

Organic eggs

Grass-fed and wild game meats

Organic free-range poultry

High grade fish oil supplements

High grade Cod Liver Oil

So, saturated fat and cholesterol are not all bad. This does not give you a green light to consume unlimited amounts of any and every type of fat.

Fats to avoid:

Oxidized and rancid fats

Vegetable oils high in omega-6

Anything that contains trans-fats

Hydrogenated fats and oils

Deep fried foods, they contain trans-fats

If your goal is to maintain vitality and health, you must focus on doing things that minimize body fat. According to science writer Gary Taubes, “whatever makes us fat will make us sick.”

Don’t fear good fat or cholesterol.

---

^[1] Good Calories, Bad Calories by Gary Taubes

^[2] www.westonaprice.org

^[3] The Cholesterol Myth by Uffe Ravnskov, MD, PhD

Is Your Strength Program Good?

What makes a strength training program good?

Is it good if it makes you sweaty, nauseous and leaves you incapacitated for several hours? Fortunately no, sweat and nausea can be produced by eating tainted Indian food (or any bad food); temporary physical symptoms are not a guarantee of an effective program.

A good program is a well-designed program that achieves a specific goal for the participant; the key word here is DESIGN. Design suggests planning with an end goal in mind.  Randomly combining a bunch of difficult exercises does not qualify as design; design requires a specific goal from the participant or participants.

You may think, “What does design have to do with me looking awesome?” Well, it has a lot to do with it; poorly designed programs are neither efficient nor sustainable. So, if you plan on having an attractive, well-functioning, pain-free body for a lifetime, design matters. Good design is mandatory for those who desire improvements in efficiency and productivity.

All this talk of design stems from an interesting article I read about a German industrial designer by the name of Dieter Rams. Rams made his mark while working as a designer for Braun (a consumer products company) where he produced several game-changing products that were efficient, functional, and attractive. Rams is credited with coining the phrase “less, but better” and is well known in design circles for his Ten Principles of Good Design, which details his operating principles. Rams’ Ten Principles made me evaluate my own profession and ask; what makes a strength program good? Industrial design and strength training may not have a lot in common, but good design whether it is a product, structure, or a strength program, can benefit the end user tremendously.

So, in a tribute to the great work of Dieter Rams, I’ve organized some of my own principles of “Good Design,” which are based on my 20+ years as a personal trainer and strength coach. Instead of using “good design” to designate my principles, I’ll refer to my principles as “optimized training”.

Ten Principles for Optimized Training (Good Design)

Optimized Training stimulates a positive muscular adaptation

Positive Adaptation occurs when a muscle is stressed to the point where it must remodel (come back bigger and stronger) in order to meet the applied demands. Muscular adaptation is stimulated with high-intensity strength exercise, and this is what causes you to burn more body fat and build lean tissue. If the goal is to look better and perform better, focus on building muscle. Performing an exercise to muscle fatigue, while using good technique, is necessary to achieve the desired results.

Optimized training enhances joint heath and obeys the laws of joint mechanics

A well designed program should enhance joint function and range of motion (flexibility). Only poorly designed programs cause a loss of flexibility.

Optimized training addresses postural needs

Good posture is important not only for aesthetic purposes but for movement efficiency as well.  Poor posture is associated with poor joint mechanics and inefficient movement patterns. A well designed strength program can address postural needs.

Optimized training is simple to understand but challenging to complete

You should not need a calculator and a dictionary to complete an effective routine.

Optimized training will work universally for the majority of participants with similar goals

An optimized program should achieve satisfactory results for the general population. Since all optimized programs follow the laws of joint mechanics, individuals who are free of any joint limitations should be able to participate with correct instruction.

Optimized training is time efficient

A good program should accomplish a high amount of work in a relatively short amount of time. A well designed program should take no longer than 50 minutes (after warm-up) to complete. Do as much work as possible within a specific time frame.  Unless you are training to compete in a strength sport (Olympic weightlifting, powerlifting, strongman, throws), fast-paced workouts are best.

Optimized training utilizes ergonomically correct tools

A good program should utilize tools that are designed to fit the human body. The safety squat bar, trap bar, and properly designed weight machines are tools designed around the human body. A straight barbell is not an ergonomically efficient tool for back squats. When available, use tools that are designed around the structure of the human body. 

Optimized training achieves measurable and qualitative results

Programs of good design should achieve results you can see, feel, and measure. Individuals on a successful program should achieve a loss in body fat, an increase in lean mass, and an improved sense of well-being.

Optimized training uses innovation and variety to accelerate results

Achieving better results in less time by using more efficient methods is a sign of innovation. Using old and outdated methods in an effort to replicate what our ancestors did on a daily basis, suggests a lack of imagination and creativity.

Optimized training prioritizes the weaker side first

Uni-lateral (one side) strength exercises should always begin with the non-dominant or weaker side. A good program should emphasize bringing up the weaker side prior to moving on to more complex exercises.

My Suggestion:

If your program does not meet these criteria, I would suggest hiring an experienced and reputable personal trainer or strength coach to evaluate and possibly design a program specific for your needs.

Strength Train, Build Muscle, Stay Young

5 Reasons You Need to Build Muscle

By Erick Minor

“Behind every worthwhile curve, there is a muscle.” – Dr. Lynne Pirie “Getting Built”

Every day, countless people embark on exercise programs that promise to make them “long and lean”, “firm and strong,” or “ripped and functional,” all in record time.  

Everyone from talk show hosts to hip-hop dance instructors are getting in the mix, pedaling programs that are “scientifically proven” to perfectly sculpt your body or reshape your glutes to perfection.

It is true that there are several ways to build a beautiful body; I am only concerned with utilizing the most effective, efficient and sustainable means by which to do this.

What do the effective programs have in common?

Muscle hypertrophy!

If the program that you are doing does not build muscle, then you will not achieve the full health rewards or maximize your physique potential.

Muscle tissue is the metabolic currency that allows us to run fast, jump high, burn fat, and look good.

Muscle loss is a direct indicator of aging; the typical 65 year old has lost 20 pounds of lean muscle since he or she was 25. Muscle loss results in a weaker and flabbier body and the only way to reverse these effects is to rebuild the lost muscle. Needless to say, time is constantly trying to rob you of muscle and vitality.

Even if you do not want to build big bulging muscles (which is only possible by a genetic few), the fastest way to achieve a lean sculpted physique is to train as if you did want big muscles. An increase in muscle tissue is the one common denominator associated with improvements in appearance, loss of body fat, and increased physical performance. A fit muscular body not only looks good, it functions well if the exercise regimen is based on proper joint mechanics and function.

Here are 5 reasons why you should focus on building muscle tissue.

1.       Muscle mass is directly correlated to muscular strength. A bigger muscle is a stronger muscle

Muscular strength is the foundation for all bio-motor abilities; strength improves flexibility, balance, and power (1). Muscular tightness is a sign of weakness. A muscle will shorten if it cannot meet demands; this will create joint restriction.

2.       Muscle mass is directly correlated to bone density and bone mass (2). Intense strength training is the most effective method for increasing muscle tissue and bone density which will optimize metabolism and prolong health.

3.       Muscle mass is directly correlated to immune function and survival rates during trauma or disease. Muscle tissue supports immune function during times of stress and trauma. The more muscle tissue available the greater the buffer against wasting. As muscle mass decreases, functional capacity of the organs decreases as well. Muscle loss occurs with aging but can be prevented with proper strength exercise.

4.       The more muscle tissue you possess, the more energy you burn. Build muscle to lose fat.

Skeletal muscle is the primary site of blood glucose disposal and fat burning. A well-designed strength program will burn large amounts of glucose and fatty acids (body fat) due to the high energy demands during training and recovery from training. Intense strength training will benefit the aerobic system as well because the aerobic system works at maximum capacity when recovering from intense exercise such as sprints and circuit strength training. Circuit strength training is the preferred method for building muscle tissue and burning fat.

5.       You are only as healthy as your joints.

Optimal muscle balance is the key to a lifetime of health. A well designed resistance training program can address muscle balance issues and at the same time build muscle and burn fat.

Muscular balance is the key to maintaining a mobile and pain-free body.

Works Cited

1. Bompa, Tudor O. Periodization Training For Sports. Champaign : Human Kinetics, 2005. 0-7360-5559-2.

2. Relative influence of physical activity, muscle mass and strength on bone density. Proctor DN, Melton LJ, Khosla S, Crowson CS, O'Connor MK, Riggs BL. 2000, Osteroporos International, pp. 11(11):944-52.

3. Doug McGuff, M.D. Body by Science. New York : McGraw Hill, 2009.

4. Connelly, Dr. Scott. Body Rx. New York : The Berkley Publishing Group, 2001.

Top 5 Reasons to Eliminate Simple Sugar

We all love sugar. Sweets make us happy; have you ever seen anyone frowning while eating a hot fudge sundae? Sugar is in all the cookies, cakes, and pies that we devour with friends and family during holidays and celebrations. Wherever something fun is happening, sugar is close by ready to provide a short boost of energy.
The problem lies in the quantity and frequency in which most people consume sugar. Humans are well equipped to deal with an infrequent surge of sugar; we don’t do well when it becomes a part of our daily food intake. A little bit of sugar is actually bad for you; a lot of sugar is really bad and will shorten your lifespan.
Here are my top 5 reasons why you should eliminate sugar from your daily menu.

1.  Increased activity of a protein called, B-catenin, is a major factor in the development of many cancers. Research shows that high blood sugar levels (caused by ingestion of simple sugars) promote the accumulation of B-catenin; this may have a direct impact on the production of cancer cells. So, the more sugar you consume, the greater your risk of developing diseases such as cancer.
2. Elevated insulin is a cause of premature aging. High sugar consumption increases insulin secretion; repeated exposure to high insulin levels creates havoc within the cells and causes premature cell damage and aging. Lower insulin levels are associated with youth.
3. Research shows that high insulin is directly correlated to low testosterone. Low testosterone in males is NOT a good thing. A study presented at The Endocrine Society's 91st Annual Meeting, showed that a glucose solution (75 grams of glucose) decreased testosterone levels by 25% in all 74 of the male participants. It did not matter if the men had diabetes, pre-diabetes or normal glucose tolerance; they all experienced a drop in testosterone. Think about this the next time you reach for a sugary sports drink.
4. Evidence indicates that men with a fasting glucose levels above 85 mg/dL have a 40% higher risk of death from cardiovascular disease. According to the Life Extension Foundation, the optimal fasting glucose range is between 70-85 mg/dL.
5. Excess blood glucose is a cause of systemic inflammation. Everything from joint pain to heart disease is exacerbated by inflammation. A low carbohydrate diet not only accelerates fat loss, it often decreases joint pain.

The best way to defend yourself from these issues is to eliminate bread, flour, most grains, all sugars and sweeteners from your daily menu. Limit desserts and sweets to once per week and/or special occasions.

madrimasd (2013, February 1). Excess sugar linked to cancer. ScienceDaily. Retrieved April 24, 2013, from http://www.sciencedaily.com­/releases/2013/02/130201100149.htm

Three Things I like about Vegans and Vegetarians

1) If the vegan/vegetarian lifestyle catches on, it may reduce the price of grass-fed beef due to decreased demand. This will save me an ass-load of money and I’m all for saving money.

2) Whenever a new pro-vegan/vegetarian study is published, it decreases my wait time at the meat counter (I don’t even have to take a number). Awesome!!!

3) If by lucky chance I happen to be amongst a pack of vegan males, I feel like a freaking superhero because I have well-defined muscles and they don’t.

GO VEGANS

Intermittent Fasting for the Busy Person

By Erick Minor

Swimsuit weather will be here within weeks. If you have not been diligent with your diet this winter, I’ve designed a simple plan that can jumpstart body fat loss.

This menu is designed for those on a tight schedule and it does not require a lot of planning. If you want to get lean, but you don’t have time to prepare multiple meals or eat 5 times/day, intermittent fasting is an effective way to lose body fat. 

This program is not intended for the competitive athlete or advanced trainee who trains 6+ hours/week.

The rules:

1. Eliminate all sugars and sweeteners; do not consume any food or drinks that contain added sugar (naturally occurring sugar in fruit, potatoes, and rice are ok).  Remove all sugars from your house; give them to people you don’t like.
2. Eliminate all processed grains and flours; including bread, pasta, crackers, baked goods, cereals, etc.…
3. Skip breakfast and sleep an extra 30 minutes. Breakfast is not as important as once believed.
4. Make protein the priority with each meal
5. You will eat two main meals + 1-2 high protein snacks.
6. No food or calorie containing beverages from 9pm to 11am the next day, water only

Breakfast

8-12 oz. water

1-2 cups Black Coffee or Green Tea (no sugar, honey, or syrup; spenda and stevia ok)

Do not consume any calorie containing beverages.

The first few days without breakfast will be the most challenging, persevere and drink plenty of water.

 

Lunch Suggestions

Grilled Chicken breast

Baked Sweet Potato w 1 tsp. butter and cinnamon

Broccoli, steamed

Grilled Salmon or Tilapia

Steamed green vegetables or Large Salad w/ olive oil dressing

Organic Strawberries, 3-4 

Chicken Stir-Fry with vegetables (peppers, onions, broccoli, etc...)

Steamed Rice

Pineapple slices, 1 small serving

Post-Workout shake or mid afternoon snack

Whey Protein, 1-2 scoops (less than 5 grams of sugar/ serving)

mixed in 8-10 oz. water

Handful of almonds, pecans, or cashews (unsalted)

 

Dinner Suggestions

Grilled Pork Chop

Sautéed Spinach

Grass-Fed Beef (filet Mignon, New York Strip, or Roast)

Large Romaine Lettuce Salad with Olive oil dressing

Grilled Bison Burger

Sautéed green beans

Baked Chicken, dark or white meat

Sautéed Broccoli w/ olive oil and garlic

After Dinner Dessert Suggestions

High-Protein Chocolate Peanut Butter Mousse

• 5-7 oz. cup of plain Greek yogurt (2% or full fat)
• 1 scoop of Chocolate whey protein (no more than 5 grams sugar/serving)
• 1 tbsp. PB2 (powdered peanut butter),or PB2 w/ chocolate
• 1 tbsp. MCT Oil
• add 2 tbsp. of water
• mix into a fine pudding and let chill in freezer for 10 min.

Organic Cottage Cheese, 2%

Fresh Pineapple

5-7 oz. cup of plain Greek yogurt (2% or full fat)

Fresh Organic Strawberries

Recommended Supplements

L-Carnitine (tartrate), 2-4 grams/day divided between meals

Nordic Naturals Ultimate Omega, 4-8 capsules/ day

Vitamin D3, 2000-5000 IU’s per day

NO FOOD AFTER 9:00pm