Increase your tip Reps

When it is lying on your back on the bench and your training partner is snorting and shouting on you, spittle to fall on your face right where that vein is about to burst ...

... you always seem to have more power than you think, don't you?

But what happens if you do not have a mate of adrenaline-jacked training?

Never fear! Here's ...

Stupidly simple yet incredibly powerful, this "quick tip" it works every time for a little more power …

... it's all psychological and!

All you need to do is, instead of counting repetitions 1-2-3-etc.

Counting backwards!

(He said he was stupidly simple)

Just like having a spotter who has intercepted on caffeine and adrenaline forces you to dig down deep and push your body beyond any mental block you have …

…"Counting BACKWARDS" tricks "to get more power to the muscles.

Knowing you're getting closer and closer to the "end" of your sets, your brain will launch almost MAGICALLY switch on afterburners and you will be able to get more repetitions than if you had been counting on "traditional" way.

The "champion for the average Joe & Jane"

The Nerd "muscle"
Jeff Anderson
Author of combat training fat and Hardgainer Project X

Popularity: 13% my recent Post that may be of interest

It seems that everyone wants to know how many calories in almonds and all sorts of other questions of almond nutritional information. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really get a good bang for the buck. I have been buying almond milk? Learn how to make your own almond milk with this recipe of almond milk and know exactly what you're getting in your final product. Learn everything there is to know about the health benefits of almonds. There is a lot. Continue reading

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Coconut flour bread

Browse Home >/ recipes /how to make coconut bread flour

I like this recipe for coconut flour bread because it is high protein, high fiber and made with coconut oil. There are only 4 ingredients is so simple even a guy can make. Perfect with little butter nut on it and ate it with one of my favorite soup and green salad.

Coconut flour is gluten free, rich in fiber and low in carbohydrates. 5 tbsp coconut flour has 30 grams of carbohydrates for 27 grams of fibre resulting net carbs 3. It is a little too sweet, so bread is more of a compliment for a heavy high-protein porridge, rather than for use with meat sandwich.

This is so drop dead simple, even the worst chefs can do this at home. Uses 4 ingredients, 2 of which are from coconuts.

6 eggs
1/2 cup coconut oil zone
1/2 teaspoon sea salt
3/4 cup flour coconut

Ideally you would use pasture eggs from your local farmer instead of having eggs supermarket because of better pasture eggs nutritional profile. Do what you have to do, though.

Mix all ingredients together and pour into a pan of bread little sweep with a little coconut oil.

Bake at 350 degrees for 40 minutes.

Empty the bread on a towel or a plate and let it cool for a while. Lining the bread in a pan with a little coconut oil should make the job easier.

Because the bread is so dense, it does not rise very high, as you can see in the picture. When you prepare your bread pan with oil, warning for portions of the bottom of the pan.

Credits:
Coconut flour bread Photo Edmonton photographer Darlene Hildebrandt
Recipe Idea: Nourishing days popularity: 34% my recent Post that may be of interest

It seems that everyone wants to know how many calories in almonds and all sorts of other questions of almond nutritional information. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really get a good bang for the buck. I have been buying almond milk? Learn how to make your own almond milk with this recipe of almond milk and know exactly what you're getting in your final product. Learn everything there is to know about the health benefits of almonds. There is a lot. Continue reading

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Butternut Squash Soup and almond butter

Browse Home >/ recipes /Butternut Squash Soup Recipe and almond butter

This is one of my favorite pumpkin soup recipes. I usually use butternut squash, pumpkin, but can easily be used as well. Tastes of pumpkins are very different. Think of this recipe as the Foundation for the pumpkin soup, but then try different flavor options as noted at the end.

.25 Cup of water
1 onion
2 teaspoons chopped fresh garlic
4 cups peeled and chopped butternut squash
.5 teaspoon ground cumin
.25 TSP ground coriander
4 cups vegetable broth
.5 Cup of almond butter
2 tablespoons of tomato
1 Tablespoon braggs liquid aminos
.5 teaspoon crushed red pepper
fresh coriander, chopped .25 Cup

Pre-preparations include peeling and chopping the butternut squash, then it is assumed that part has already been completed. Place water in a saucepan. Add the onion and garlic and Cook, stirring often for about 2 minutes.

Add pumpkin, cumin and coriander. Cook, stirring often for another 2-3 minutes.

Add remaining ingredients, except the coriander and bring to a boil. Reduce heat, cover and simmer for about 15 minutes or until the squash is tender, stirring occasionally to make sure that the ingredients are well combined.

Puree in a blender, Vitamix or food processor. Add any additional water that is at a consistency you like. Garnish with coriander before serving.

A common practice with any soup is to make a double batch and freeze it left on for another day.

Options:

I like this very spicy soup recipe, which so often add cayenne pepper, ground black pepper and fresh garlic Habanero sauce oil I have access to very special here locally. Ginger I also add a nice kick in the colder autumn and winter. Experiment with the flavors. Turmeric would be a great addition to this recipe as well.

If you like, add 2 tablespoons of ground chia seeds before mixing for additional fiber and nutrients, Omega 3 fats.

Popularity: 11% my recent Post that may be of interest

It seems that everyone wants to know how many calories in almonds and all sorts of other questions of almond nutritional information. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really get a good bang for the buck. I have been buying almond milk? Learn how to make your own almond milk with this recipe of almond milk and know exactly what you're getting in your final product. Learn everything there is to know about the health benefits of almonds. There is a lot. Continue reading

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My 6 Egg omelet Recipe

Browse Home >/ recipes /6 Egg omelette Recipe with photos

In a recent discussion on twitter about what is considered a "normal consumption of eggs a day, I had a nice answers. From 2-3 eggs per day to 6 eggs per day including variations on whole eggs with egg whites vs. being better.

I shared my omelet recipe 6 eggs through a tweet and then thought that share pictures that I took a couple of months back while I made a morning. These were originally uploaded to facebook and so took with my blackberry, excuse the quality. I will replace them with higher quality pictures later.

So what he considered the normal amount of eggs to consume in a day? Each of us should have our normal definition as @ ink_slinger asked. And this is not true. We now know that the eggs are good for us, that the "confusion" around them has been solved and that does not raise cholesterol and are not a cause for concern to all.

The eggs are finally getting the respect they deserve, but some fear still consuming them.

Are only for Weightlifters, sports fans, persons exercising hard?

Egg consumption or can actually help people lose weight, make them feel better and improve their health?

Once again, depending on how they were grown, as eggs are produced or where egg consumption can have different impacts.

I remember reading the story of an interviewer asks a man who had lived 100 years ago about his habit of consuming the eggs up to 40 per day. He replied "I never thought twice about it."

It is only an egg. Is the major source of adaptable ' Biography of protein for the human body and is what all other proteins are compared to when describing their quality.

Regardless of what is your take on this issue, here is my omelet recipe 6 eggs.

I start with slicing and dicing onions, bell peppers, yellow or orange, broccoli (about a cup), 2 cabbage leaves Destemmed and cut into pieces and then FRY in coconut oil. Near the end, I could put a little water in the middle and then cover with a lid and a bit at the end. Fresh mushrooms, it would be good to add here too, which I just use mushrooms often as I should.

I put in another little drizzle of coconut oil and then not even beat 6 whole eggs ahead of time and place, or just crack them individually over the mixture. I do a "mans omelette", with none of that fancy steaming or whatever. I just climb them up and let them Cook, turning them over once, little pieces at a time. I didn't bother with a one-off "flip" of omelette. Too many problems. At this point, grind some black pepper above, together with sea salt and sprinkle on a good amount of cayenne pepper. Pepper and Cayenne help perk metabolism as well. Nice tip of little weight loss.

I add a big deck full of raw spinach. You can have too much on your spinach omelette? I don't think so. Palo alto half cooked eggs and get ready to fold the other half over.

Here is done, with the other half of the tortilla flipped up on spinach.

I therefore would like to add different versions of hot sauces in this and could also add another side of steamed asparagus or broccoli. The whole is then watered with chia and gel are fixed for my morning.

So what is your take on this issue? How many eggs are to be consumed in a day? I'd love to hear your feedback.

29% popularity: my recent Post that may be of interest

It seems that everyone wants to know how many calories in almonds and all sorts of other questions of almond nutritional information. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really get a good bang for the buck. I have been buying almond milk? Learn how to make your own almond milk with this recipe of almond milk and know exactly what you're getting in your final product. Learn everything there is to know about the health benefits of almonds. There is a lot. Continue reading

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Green milk nut Smoothie

Browse Home >/ food /nut milk with Chia green Smoothie Recipe

Four of my favorite things are carrots, cabbage, and chia seeds milk nut, so I found a way to embed them all in a small Green Smoothie drink I do through the afternoon as a little pick me up. I also use this after a workout like my post workout recovery beverage to build muscle and reduce catabolism. Most people might consider this a green Smoothie, but I prefer to call it a salad Blend, because my definition of a green smoothie is a little different.

I have a drink that I liked to call Carrot Kale Cocktail of Rob who was basically just a special concoction consisting in a blender, but now has turned into this wonderful drink containing milk and chia seed nut. It is still Rob carrot Kale C, ocktail, but its version 2.

Ingredients:
1/4 cup of sunflower seeds – pre impregnated
10 to 15 almonds – pre impregnated
1 carrot
1 leaf kale
a little parsley
seeds of 1 or 2 tablespoons of Chia (see note)
1 tsp dark maple syrup or a small stevia

Preparation: Immerse the 1/4 cup of sunflower seeds and almonds to 10 to 15 in water overnight to activate the seeds.

Make milk:
Pour off the water to soak and sunflower seeds and almonds in Blender.
Add one cup of distilled water.
Mixture.

I prefer the magic bullet because of the unique format that forces the liquid down on blades. Blend for about a minute or two. Add another Cup of water to thin it out a bit more. I find that less water melting allows all semi hit more effectively.

Add a tablespoon or two of chia seeds, stir in milk and 5 minutes for the nut milk gel (gel chia) set to allow.

Make carrot Kale Cocktail
While Walnut milk gel is the creation, cut the carrot into small bits so you don't break the blender. De-Stem cabbage leaves and cutting bit small (about an inch or so, just so it blends a little better)

Put pieces of carrot in milk. Blend again until carrots are completely mixed.

Add parsley, Kale and Blend again.

Taste.

If required to do so, go ahead and add a teaspoon of Dark maple syrup to taste. Maple syrup is optional. Suggest dark maple syrup because it has more minerals in it. You can also use Stevia. Taste it first, however, you might find you like it just the way it is.

Note:Chia seeds will be really gel this up if you use too much. Play with the amount of seeds to the amount of water. Should be able to enjoy it, you don't need to spoon it.

Fiber content:
The milk itself will provide some grams of fiber. So too the chia seeds, so it would be rough fiber in this must be at least 5 grams (or more).

Blended salads are a great way to add nutrient dense foods, such as a mid afternoon snack, a post workout supplement or added to a meal instead of other beverages. Kale is a nutrient powerhouse – one of the favorite dark leaves green vegetables. Carrots add important vitamin A, while the seeds of chia adds greatly to the mix and slow down the absorption of all keep it full. Chia also provides important Omega 3 fats. Nuts and seeds, of course, provide protein, fat, fibre and many minerals.

Popularity: 14%

My recent posts that may be of interest

It seems that everyone wants to know how many calories in almonds and all sorts of other questions of almond nutritional information. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really get a good bang for the buck. I have been buying almond milk? Learn how to make your own almond milk with this recipe of almond milk and know exactly what you're getting in your final product. Learn everything there is to know about the health benefits of almonds. There is a lot. Continue reading

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50 ways to drink more water

 Browse > Home / Health / Drink More Water – 50 Ways To Drink More Water

Water is life and the better your water, the better your life. Dr F Batmanghelidj’s work on water is quite well known. In his book The Water Cure, Dr B says “you’re not sick, you’re thirsty. Don’t treat thirst with medication”. Most of us know that we should be drinking more water, but don’t. If this wasn’t the case, you wouldn’t be reading this now, would you.

Water is the basis of all life, including your muscles, your brain, your lungs, your bones and your lungs. A fully hydrated body has more energy, increases it’s fat burning capabilities, has reduced hunger levels, better digestion and ages at a slower pace so you look younger while you’re feeling younger.

Most people reach for a coffee when they’re feeling low energy, when water would benefit so many other aspects of our health.

As I see it, the problem is twofold – firstly, that we must understand the need for drinking more water on a daily basis and then secondly, find ways to incorporate more water into our lifestyle. It’s often as simple as creating a new habit and sticking to it.

Here are 50 ways to create a new habit and drink more water.

1. Drink water first thing in the morning. Start every day by drinking a litre of water. If you have to sit down and finish the whole thing before you move on – do it.

2. Drink a big glass of water right before bed.

3. Every time you go to the bathroom, drink a glass of water. Replace the fluids you just lost.
Pre-fill enough bottles of water for your daily requirement in ounces. Keep them in various places around your house, office or workspace. Make sure they’re each empty before you go to bed.

4. Drink a glass of water each hour, on the hour while at work.

5. Set a countdown timer on your watch for a regular interval (such as an hour) and drink water every time it goes off.

6. Set a reminder in your electronic calendar to remind you to drink. Set your calendar or electronic organizer to remind you at noon and 3 o’clock. You should have consumed at least 1 litre of water by noon and at least two by 3 o’clock. If not, drink up right then and there.

7. Set “drink water reminders” around your house. If you spend a lot of time in the kitchen, turn over your salt shaker or other often used container. Have it remind you to drink a glass of water. Whenever you see a turned over salt shaker, drink a glass of water. Make it fun and mix it up – use something different every day so it catches you off guard. Set the reminder earlier on in the day before you even go to work.

8. Drink water while waiting in lines. If you know you’re going to be standing in line somewhere, take your water bottle with you and make it a point of drinking the entire bottle before you reach the front of the line.

9. Drink water in your car. Keep a bottle of water in your car and drink it while going TO work and coming home FROM work.

10. Drink more water while doing your skin care program. Drink, cleanse, moisturize, then drink again.

11. Take a glass of water to you when you shower. Drink half before you shower and half after you get out of the shower, but before leaving the bathroom.

12. Drink more water while you’re shaving. Drink half a glass before you shave and half a glass after you shave, but before leaving the shaving area.

13. Replace coffee with water – coffee may act as a diuretic and place a larger need for water on your body. Eliminate and replace your coffee with water.

14. Replace soda pop with water – At the very least, have a big glass of water before you have the soda. If you’re going to drink something non nutritional as soda, first be pro-active and reach for the water.

15. Drink water before your meals.

16. Drink 2 or 3 ounces of water after your meals – but no more. Where water is required to digest food, too much water can dilute the digestive juices and hamper digestion. Limit your water intake after a meal to a few ounces only.

17. Drink a litre of water on your way TO the gym.

18. Drink a litre of water AT the gym.

19. Drink a litre of water on your way home (or to work) FROM the gym.

20. Drink enough water during your workout that you have to fill up your water bottle at least once.

You can put some things into your water to flavor them while improving your quality of life at the same time. Where coffee and soda pop are acidic to the body, lemon and lime are alkaline forming in the body. By allowing your body to be in an alkaline state more often, you allow your body to absorb vitamins and minerals more effectively while eliminating wastes.

21. Add fresh squeezed lemon juice to your water.

22. Add a slice of lemon to your water.

23. Add cucumber slices to your water.

24. Add Apple Cider Vinegar to your water – Apple Cider Vinegar has been highly regarded throughout history. In 400 B.C. the great Hippocrates, Father of Medicine, used it for its amazing health qualities. Internally, Apple cider vinegar is rich in enzymes and potassium, supports a healthy immune system, helps control weight, promotes digestive and pH balance and can help remove toxins and lower toxicity. Dr Steven Gibb says “everyone in the world should be drinking Apple Cider Vinegar on a daily basis”

25. Add ginger to your water. Steep a little fresh ground ginger root in boiling water and then add it to your water bottles. You might also grate some fresh ginger and then simply put it into your cold water to cold steep.

26. Add salt to your water – however, use only sea salt. Dr Batmanghelidj of “The Water Cure” suggests:

It is very important you balance your sodium intake with your water consumption. Take 1/4 teaspoon of salt per quart of water – every 4-5 glasses of water. Be sure to get sea salt. The best is Celtic sea salt or Himalayan sea salt, both of which are readily available at any health food store.

Treat this flavoring with respect. Most people have too much sodium in their body as they’re getting salt from many many sources throughout the day. If you’re one of the rare individuals who does not add salt to their food, then this tip might be for you.

On the other hand, if you already add salt to any meal at all, then I would not advise adding more salt to your diet.

When heat goes up or your exercise output goes up, so must your water consumption.
If you’re more muscular, you need more water.

Before you even begin the process of drinking more water, journal your water consumption for a few days or a week. Then set a goal number for ounces of water per day and continue to track it. Log how often you drink beverages that are NOT water and how much of them you drink.

It’s quite important to track that which you want to improve. Without knowing your starting point, or your progress, how will you know you’re getting results. Just as you track your body composition (body fat vs lean density) to understand your exercise and weight loss results, so should you track your water consumption.

One idea is to tape some plain paper to your favorite water bottle and track how many times you empty it each day. Put enough paper on it to last a week and then use little tick marks for each bottle you drink. Seems easy enough.

Now you may have noticed that there aren’t quite 50 ways to drink more water here just yet. I’d like this to be a user contributed entry. Submit your tip of how you incorporate more water into your day and I’ll add it to the list. What have you found that works for you? What habits have you created around drinking more water?

Popularity: 16%

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Everyone seems to want to know how many calories in Almonds and all sorts of other almond nutritional information questions. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really do get a good bang for your buck. Have you been buying almond milk? Learn how to make your own almond milk with this convenient almond milk recipe and know exactly what you’re getting in your final product. Learn everything there is to know about the health benefits of almonds. There’s plenty. Continue reading

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Calories In almonds

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Almonds provide high quality, highly absorbable protein. What does quality protein mean and how is it measured? Protein quality is measured by the number of essential or indispensable amino acids provided and by the digestibility of the protein.

In this article about the almond, you'll learn about: Almond health benfitsAlmond nutrition informationCalories in almondsVitamins, minerals and amino acids in almondsAlmond mealAlmond milk recipes

All protein, with the exception of gelatin, contains all of the essential or indispensable, amino acids. However, some protein sources are low in one or more IAA, making that source incomplete from the standpoint of meeting biological requirements. This is referred to the limiting amino acid. Meaning, when the recommended level of protein is consumed in the form of a protein that has a limiting amino acid, then the biological requirement for the limiting amino acid is not met. This is generally referred to as an incomplete protein. However, this is a slight misnomer, because while the protein may be low in one or more IAA, it is a complete protein because it contains all the IAAs.

The two most widely accepted measures of protein quality, which focus on digestibility, are the True Protein Digestibility (TPD) and the Protein Digestibility Corrected Amino Acid Score (PDCAAS).

TPD measures the amount of nitrogen that is absorbed from protein sources. The higher the score, the more nitrogen has been absorbed and retained. One limitation to TPD is that it measures nitrogen, which may or may not come directly from amino acids.

To adjust for the limitation of the TPD, the PDCAAS is used to evaluate the quality of protein by comparing the test protein food to the FAO/WHO 2-5 year old amino acid pattern, which exceeds the requirements of older children and adults. The most limiting amino acid is used to determine the score and that is multiplied by the protein's digestibility to obtain the PDCAAS. Together these measures provide a more thorough picture of protein quality.

Almonds contain six grams of protein per ounce, making them a good source of protein. With a TPD of about 88% and a PDCAAS of about 0.44, almonds offer a highly digestible and quality protein. However, the protein is incomplete so combining almonds with legumes and vegetables is a great way of enjoying a quality plant-based protein along with essential vitamins and minerals such as vitamin E, zinc, manganese, magnesium and calcium.

Calories in a Single Almond
7
Not a lot of calories in a single almond, but who eats a single almond?

Calories in a Few Almonds
42
Still not a lot of calories in a few almonds, six to be exact. Enough to neatly fit in the palm of your hand and slightly less than an apple at 55 calories, but way less sugar (btw, nothing wrong with an apple).

Calories in an Ounce of Almonds
164
There are roughly 23 almonds in an ounce of almonds. One might call it a small handfull, and it makes a decent snack size portion. At 164 calories, an ounce of almonds also provides these nutritional benefits:

Calories: 164
Fat: 14.4 grams ...about the same as a Tbsp of Flax seed oil
Sodium: 0.3mg
Potassium: 206mg
Carbs: 5.6g
Fiber: 3.3g
Net Carbs: 2.3g (net carbs = carbs - fiber)
Sugar: 1.4g
Protein in one ounce of almonds: 6g

I'm a fanatic about Potassium. Humans are supposed to have more potassium than sodium, but the typical diet reverses the ratios and there's much more sodium in our bodies. Nothing wrong with sodium, I love sea salt, but it has to be balanced with Potassium. By balanced I mean there should be a lot more Potassium than Sodium. What I especially like about the nutritonal profile of an ounce of almonds is that it's got a hefty amount of Potatssium with virtually no sodium. It's got low net carbs, a nice little amount of protein at 6 grams, a few grams of fiber and very low amount of sugars.

Quite simply, A small handfull of almonds make the perfect snack!

Almond Protein Per Ounce: Almonds are a unique package of nutrients ? a good source of protein (6 grams per one ounce) along with dietary fiber, phosphorus, calcium, potassium, magnesium, manganese, copper, zinc, iron and vitamin E. In fact, one ounce of almonds provides about 7.4 grams of alpha-tocopherol vitamin E, 50 percent of the RDA. Almonds are the only good source of protein that is also an excellent source of vitamin E.

As a protein, almonds are rich in arginine and low in lysine. Research indicates that diets rich in arginine, low in lysine are thought to reduce the risk of coronary disease. Almonds are an ideal source of arginine in the absence of lysine, hence reducing the likelihood of competing amino acids. Also, research indicates that eating a mixed diet that includes almonds and other protein sources can provide lysine in adequate and balanced quantities.

Traditionally, plant proteins have been regarded as inferior to animal protein. In the past, experts have expressed concern over the use of plant sources of protein. Current knowledge indicates that plant-based proteins are incomplete or are missing at least one of the indispensable amino acids. However, research suggests that an overall mixed diet provides the complementary spectrum of amino acids. So almonds as part of a healthy diet rich in a variety of foods contribute to the overall protein quality of the diet and provide complete and high quality protein.

Source: Pennington, J. A. T. Bowes and Church?s Food Values of Portions Commonly Used, Sixteenth Edition, 1994.

Emerging research demonstrates that the combination of dietary fiber with protein contributes to overall satiety and therefore may play a role in controlling caloric intake. Most protein sources do not provide dietary fiber such as is found in almonds. Peanut butter, cheese and eggs, for example, are good sources of protein but do not supply dietary fiber.

In addition, the monounsaturated fat in almonds has been associated with a reduction in total and LDL cholesterol while maintaining healthy levels of HDL cholesterol. Some research shows that just one ounce a day can have this potential effect.

Almonds are also unique in that they provide various minerals that are essential for bone health. Calcium, magnesium, manganese, and phosphorus have been implicated in maintaining bone mineral density. Almonds are comparable to skim milk and cheddar cheese in the quantity of these bone-building minerals provided in one serving. Other protein sources like chicken, beef, peanut butter, and eggs don?t offer the same.

In a neat little package, nature has bound up essential health promoting nutrients in an almond. From high quality and highly absorbable protein to vitamin E and essential minerals, just one handful, about an ounce, of almonds can be an important part of a healthy, nutrient-dense diet.

Vitamin E - Almonds are an excellent source of vitamin E, an antioxidant that has been shown to decrease the risk for certain forms of cancer, heart disease and cataracts. Vitamin E is also needed for healthy blood cells and tissues.Folic Acid - Almonds, like other fruits and vegetables, make an important contribution to a diet adequate in folic acid, or folate. This important B-vitamin can reduce the risk for neural tube defects (birth defects) and is necessary for making red blood cells. It may also protect against heart disease and stroke.Protein - almonds contain protein which is necessary for healthy muscles, blood and organs, and it can also be used for energy.Fiber - almonds are a good source of dietary fiber - the part of the plant foods that is not digested in the human body. Fiber appears to play a protective role against heart disease and diabetes, an d aids in the prevention of constipation, diverticulosis, and some forms of cancer, such as colon and rectal.Iron - An ounce of almonds contains 6% of the recommended daily requirements of iron. This essential mineral helps carry oxygen to all of the body's cells and organs.Zinc - An ounce of almonds contains 6% of the recommended daily requirements of zinc, which aids in wound healing and is involved in protein metabolism. Zinc is also important in the development of the reproductive system.Copper - Almonds are a good source of copper. This mineral helps carry oxygen throughout the body and helps keep bones, blood vessels and nerves healthy. It may also protect against heart disease.Magnesium - Almonds are an excellent source of magnesium, a mineral used in building bones, making protein, releasing energy from muscles and regulating body temperature. It's also needed for calcium and potassium balance in the body.Phosphorous - Almonds are a good source of phosphorous - the second most abundant mineral in the body. This important mineral is needed for strong bones and teeth, and helps the body use protein, fat and carbohydrates.Pytochemicals - Almonds, like all other plant foods contain phytochemicals. These plant chemicals may have protective effects against heart disease, cancer and other chronic diseases.

Back when I first started my weight loss journey, I learned about raw almonds. I have eaten nothing but raw organic almonds since and I eat them in many forms. It was about 1992 or so that I began making my own almond milk using blanched almonds which I then blended in a blender followed by straining through cheese cloth (find the almond milk recipe here). Too much time and trouble now (albeit healthier), so I just use a brand of almond milk I buy at my local organic grocer.

I have about 5 to 10 raw almonds with my lunch and supper. I use almond butter on some fiber crackers that I eat in the evening and I use almond milk when I make any sort of shake. My basic shake recipe is almond milk diluted with water and then Udo's ultimate oil blend added in. Then I just finish with whatever ingredient I'm putting into the shake (whey protein or Sunrider NuPlus or both).

I used to use Soy Milk for the longest time on my cereal (which I don't eat anymore [either actually, soy milk or cereal]) but it wasn't until I switched to Almond milk that my cats jumped up on my desk and began to lap the almond milk out of my bowl. I guess they know something about the healthier choice too!

I highly recommend eating only organic raw almonds. They do cost a bit more, but they taste better, their safer and you'll get more food value for your money. Do Not eat cooked, salted almonds (or other nuts for that matter) as they've been made dead during the processing as well as any good fats having been turned rancid... Avoid them

Throughout history, almonds have maintained religious, ethnic and social significance. The Bible's book of Numbers tells of Aaron's rod that blossomed and bore almonds, using them as a symbol to represent the divine approval of Aaron by God.
Explorers consumed almonds while traveling the "Silk Road" between Asia and the Mediterranean. Before long, almond trees flourished in the Mediterranean region to include such areas as Spain, Italy, Morocco, Greece and Israel.
The Romans showered newlyweds with almonds as a fertility charm. There have been documented findings that nutmeats and dried fruits were treated as delicacies of this time, because the cultivation of these foods was not as prevalent as today. Imagine the value of something as small as a nut being a cherished gift for so many centuries!
The almond tree was brought to California from Spain in the mid-1700's by the Franciscan Padres. The moist, cool weather of the coastal missions, however, did not provide optimum growing conditions. It wasn't until the following century that trees were successfully planted inland.
By the 1870's, research and cross-breeding had developed several of today's prominent almond varieties. By the turn of the 20th century, the almond industry was firmly established in the Sacramento and San Joaquin areas of California's great Central Valley.
Chocolate covered almonds contain zero calories under certain circumstances. When transfered by mouth from the one you love to yours, they're deemed calorie free.

Almonds - the Free Dictionary (wow)
My Almond Milk Recipe
Almond Milk Recipes - from Pacific Foods
Blue Diamond Almond milk (I drink their almond milk)
Almonds - a complete food

Written by Rob circa 2000.

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The fat loss solution EDT

 

Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”

How about right now?

As it turns out, Escalating Density Training is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.

In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll.

Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).

Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

Monday

First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups

Wednesday

First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball

Friday

First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.

In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:

Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)

* I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ?offî days for the purpose of promoting active recovery and reducing soreness.

* Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.

* In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

* After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.

As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.

PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.

Day One:

First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows

Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo

Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown

Day Two:

First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press

Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck

Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press

Day Three :

First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover

Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press

Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row

Fuel For EDT

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight – fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.

7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yes? it’s called grilled chicken sandwich. Fries, no.

Virtually all breakfast cereals are to be avoided – they almost always contain high levels of calories, sugar and non-existent protein and fiber content – the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realize – be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics – it’s not that difficult to figure out how to eat right. Which brings us to…

11) Staley on “simplexity”: OK, let’s get down to brass tacks here – EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”

A little trick is in order here – the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good – it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.

If you cheat: get right back on track. A lot of people think after cheating – I’ve blown it – so I might as well REALLY blow it! Let me ask you – if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire – might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal – it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

About The Author

Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

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What is really In Chicken McNuggets

Browse Home >/ health /really want to give your children Chicken McNuggets

McDonalds chicken nuggets are a favorite with children in many families. Parents buy "chicken nuggets ' believing that they consist of a few chicken. McDonalds also provides leaflets entitled "a full-service nutrition facts: choose the best meal for you." However as you can see from here is the list of ingredients, there is much more than just chicken.

Chicken, modified cornstarch, salt, water, sodium phosphates, powdered chicken soup (chicken broth, salt, natural flavoring (chicken)), dressing (vegetable oil, Rosemary extract, mono-, di-and triglycerides, lecithin). Battered and breaded with water, enriched bleached wheat flour (niacin, iron, THIAMINE MONONITRATE, riboflavin, folic acid), yellow corn flour, bleached wheat flour, modified corn starch, salt, leavening (sodium bicarbonate, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, whey, dried corn starch. Batter set in the vegetable fat. Cooked in partially hydrogenated vegetable oil (may contain partially hydrogenated soybean oil and/or partially hydrogenated corn oil and/or canola oil and/or partially hydrogenated cotton seed oil and/or sunflower oil or corn oil). TBHQ and citric acid added to help preserve freshness. Dimethylpolysiloxane added as an anti-foaming agent.

There are 38 ingredients in a chicken; many of them made from corn. Further down the list there are emulsifiers that prevent fats and water that separates the mono-and diandtriglycerides. More corn flour is used to make the batter, and hydrogenated oil where the Nuggets are fried may come from soybeans, canola or cotton seed, depending on the market price.

It gets worse: a number of ingredients from petroleum products to keep items of ruin or looking strange ' after months in the freezer or on the road. If you're really worried, try these ingredients: sodium aluminium phosphate; mono-phosphate acid pyrophosphate, sodium and calcium lactate. These are used to keep the animal and vegetable fats to turn rancid. Then there are agents "anti foaming" as dimethylpolysiloxene. According to the manual of food additives, this material is a suspected carcinogen and mutagen established complex and reproductive effector. It is also flammable.

The most alarming ingredient in Chicken McNuggets is "tertiary butyl hydroquinone, or TBHQ, derived from petroleum. This is sprayed directly onto the chip or the inside of the box that comes in to "help preserve the freshness". Once again, according to a dictionary of food additives, Consumer TBHQ is a form of butane (lighter) FDA allows processors to be used sparingly in our food. It may not include more than 0.02% of the oil in a nugget. That is probably a good thing, considering that the ingestion of a single gram of TBHQ can cause "nausea, vomiting, ringing in the ears, delirium, a sense of choking and collapse." Ingestion of five grams can be fatal.

You really want to give your children Chicken McNuggets?

Source: Gerson healing Newsletter www.gerson.org –

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Because there are employee of sugar?

Browse Home >/ Asides /why are we addicted to sugar?

Here's a thought: are you addicted to sugar because you keep eating sugar

Popularity: 8% my recent Post that may be of interest

It seems that everyone wants to know how many calories in almonds and all sorts of other questions of almond nutritional information. Truth is that almonds are one of the best sources of protein, vitamins, minerals and fiber and you really get a good bang for the buck. I have been buying almond milk? Learn how to make your own almond milk with this recipe of almond milk and know exactly what you're getting in your final product. Learn everything there is to know about the health benefits of almonds. There is a lot. Continue reading

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Healthy new years resolutions

New years resolutions bring a swarm of traffic to the gyms as people set intentions to lose weight and get healthier. You could argue that the summer bathing suit season is just as busy a time at the gym, but regardless of when you’ve made your resolutions to get fit and lose weight, it’s what you focus on that makes all the difference.

It was two new years resolutions that got me started on my journey of a 300 pound weight loss. The resolutions were to give up salt and to begin exercising. As part of my original weight loss story written years ago (and never quite completed), I posted a scanned image of my resolutions which were quite simple.

Lose weight by exercisingGive up salt

Being absolutely clear with yourself and your brain is a critical part in getting that which you want. It’s fairly easy to set the resolution “to lose weight”, but being clear about how you’re going to lose weight is much more powerful. It’s the action steps that are going to take you there, so focus on them and you’ll get what you want.

The words we choose are powerful, so be clear about what you intend on doing.

“Exercise more” is general where “Walk 30 minutes a day, five days a week” is more action oriented
“Drink more water” is a good idea, where “I resolve to measure out four litres of water each morning and consume the entire amount over the course of the day before going to bed” is a lot more specific.

I’m sure you’ve wanted to make changes to your lifestyle each year and have full intention of keeping them. With that in mind, would you be open to some new ways of thinking? Would you like some ideas for resolutions that make sense? Resolutions that you can take action on and get the results you’re looking for?

The list of new years resolutions that follow offer some ways of thinking that come from a place of focusing on your health rather than weight loss. Weight loss should be thought of as a side effect of becoming more healthy. Focus on making changes to how you eat, how you can improve the functioning of your body and you’ll get the results you’re looking for along with a lifetime of benefits.

Pick from a few of these and write them out on a piece of paper. In fact, for the first 30 days of the new year, write them down repeatedly saying them aloud as you do so. Say them with passion as if your life depended on it. Speak passionately, not loudly. Speak to yourself as if they were the most important and loving commitments you’ve ever made to yourself. This is you talking to yourself each and every day about the most important steps you’ll ever take towards your new self and the new direction you’re taking in your life.

Resolve to walk for at least 30 minutes every day – and while you’re out moving, focus on taking in deep full breaths. Consider walking to be about oxygenating your blood rather than moving your legs. More often than not, walkers tend to consider the amount of calories burned during the exercise, but I’d rather you focus on the metabolism boosting function of having more oxygen in your body. Fat gets burned in the presence of oxygen, but it also improves your mood and allows your cells to do what they do best, produce energy. Walking is also one of the best ways to move your lymph system, which helps in the elimination of waste material. In essence, walking helps you clean your body from the inside out.Resolve to begin exercising your body using body weight exercises such as push ups or body weight squats – challenge yourself to do some of the most basic movements such simply getting into the squat position and lifting your body weight up and down a few times per day. Challenge yourself to do more per day, more per week, or more in a given amount of time. How many squats can you do in 2 minutes? Keep doing squats on a daily basis and repeat the challenge every week to see if you’re getting stronger. Working the leg muscles and making them stronger / more muscular is one of the easiest ways to get leaner and stronger all over your body. Join our body weight challenges for more inspiration.Resolve to measure out 4 litres of water (1 gallon) each morning and to consume it at regular intervals throughout the day so that all of it is consumed before bed – Water is your life and it’s not just enough to say “I will drink more water in the new year”. Water plays a role in almost all the functions of our body including digestion, elimination and energy production. It’s generally agreed upon that the correct amount of water to consume, on a daily basis, is half our body weight in ounces. If you weight 200 pounds, you should be drinking at least 100 ounces of water – per day, every day. If you exercise, you should drink more and if you live in a hot climate, even more again. Read this article on 50 ways to drink more waterResolve to eat less salt and more potassium – a very little thought about concept is the correlation of sodium to potassium that you have in your body. Our ancestors ate 10:1 potassium to sodium where the average North American today eats 1:4. We eat too little potassium and eat way too much sodium. Eating more potassium and lowering your sodium intake improves your bodies ability to hydrate itself, release retained water, lower blood pressure and cholesterol and generally improve the ability for your body to move nutrition into your cells while removing wastes. Read more about potassium containing foods and the role of potassium in your body. Just eliminating any salt you add to your foods is the best place to start. Then eat more vegetables and dark leafy green vegetables as well and your body will do the rest.Resolve to focus on what you want, not what you don’t want – The words you use have power, so focus on the things you want vs the the things you dont want. If you want to quit drinking pop, then focus on drinking more water. If you want to lose weight, focus on getting in daily exercise. If you want to watch less television, then focus on reading more books or going out for a walk in place of the TV.Resolve to replace the words “I can’t do that” with “How can I?” – One phrase turns the brain off, while the other turns the brain on. One statement ends the conversation while the other begins searching for solutions to that which you ask. There’s power in simply asking a question

Some people swear by new years resolutions and others hate them. Some experts find them useless because they’re set without any proper though given to the methods to achieve them and my friend James Jordan says “A day is a day and a moment a moment NewYears resolutions are for wankers who cant keep promises to themselves”. I think new years resolutions are a tool to new beginnings – and if you’re serious about them, you’ll write them down and look at them every day, regardless of the time of year. Any day can be your own personal first day of the year, it’s action and follow through that make all the difference.

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My current way of eating

Browse Home >/ diet /my current style of eating

Periodize my programs eat along with my training, and how many people ask me to explain, here is my current program. This is my June through the program eats Sept. Is a system of 7 days, twice with a simple mod bike on the 2° cycle. This is not necessarily how I eat all the time, only what I'm doing now. For the record, I was severely under-eating for way too long and it is my intention and goal to increase slowly my calories back up to where they should be cut, but that is another story.

Monday-Wednesday: 3500 calories roughly (low maintenance)
5 meals a day
Pre-workout shake (2 scoops Isagenix meal replacement, 1 scoop Isagenix whey
Post-workout shake (2 scoops Isagenix whey)
Largest meal for breakfast
Starchy Carbs, front load from rice and oatmeal
No starchy carbs after 17, only proteins and vegetables
Last meal of the day is a scoop 2 Isagenix Whey protein shake seed oil with a tablespoon of flax
1 to 2 tablespoons of flaxseed oil with every meal
1 tablespoon of coconut oil with every meal

Thursday: About 2800 calories – focus is on eliminating a meal or two at the end of the day to increase the time of fasting before breakfast on Friday

Same pre and post workout shake training
Only breakfast meal includes starchy carb (oatmeal)
All meals and calories before 17:59
Fast 17:59 through breakfast on Friday

Friday: About 1800 to 2200 calories – focus on cutting starches and fats to reduce calories and to forward to 18:00

the same training pre and post workout shake, but post workout shake is 1 scoop whey instead of 2
NO starchy carbohydrates at all.
Protein, vegetables, flaxseed oil and coconut oil only
All meals and calories before 17:59
Fast 17:59 through breakfast on Friday

Saturday: Re-Feed day, approximately 5000 + calories – focus is to replenish glycogen, increase your metabolism and leptin. Show the body that there is an abundance of food and everything is OK.

Re-Feed day includes a big meal of fruit alone. Apples, cherries, raspberries, blueberries, etc. All on an empty stomach and given one hour to process before eating anything else. This is based on the consumption of fruit principle (see point # 2 here on the principles of combination of food).
D portions of starchy carbohydrates: namely: 1 cup of uncooked oatmeal boiled in a pot, 2 cups of rice at every meal with packs of Ezekiel (chicken).
3 Meal replacement shakes with 2 scoops the best meal replacement + 2 scoop The Best Whey Protein for 600ish calories with walnuts or almonds in them for extra fat.
2 tablespoons of flaxseed oil with every meal
2 tablespoons coconut oil with every meal
(digestive enzymes before each meal)

Sunday 3 meals, 6 hours apart.
Sole purpose is to increase the time between meals.
Ideally, no starch at last meal

Mon-Wed: identical to round 1

Thur-Sun: 4 days, no starch, all meals, shakes etc. consumed by 17:59
18:00 through the fast breakfast meal the next day

The following Monday, cycle 2: Refeed day. 5000 + calories, with Your levels of maintenance and Wed

Each day includes 5 grams of creatine in the am, the first thing, along with 5 grams after every workout for 3 servings of creatine per day. Every day has 5 grams of glutamine after every workout and right before bedtime. BCAA is including the meal replacement and whey protein.

Alcohol: I really like red wine. However, during this phase, and from what I can tell, I will be considering this for a long period of time, what I'm doing is allowing myself one weekend per month for alcoholic beverages. A night out for beers with the guys and then a night of great wine. This is working for me in a really good, so I'll keep. Draft night that I'll be enjoying drinks 30 days out. I know it will be and with whom. It is not accidentally or random. When the alcohol is in the body, stops fat loss. Alcohol is also non-estrogenic what every guy really wants, so keep a safe distance when I'm shooting for a specific goal.

Nothing is ever permanent for me when it comes to food styles. Their cycle, even as I cycle my training based on your goals, holidays or what have you. During a down cycle in my training, I cut back on calories. I must reiterate, this style of eating is what I'm doing now ... is what I do all the time.

While I would like to enter details of it, the overview is this: 2 workouts every day. Mon, Wed and Friday Am and PM are workouts EDT 2 PR areas of every workout. Tuesday and Thursday AM workouts are body weight circuits and Kettle Bell. Tue & Thur evening workouts are 20 minute scales. Training both AM and PM on Tue and Thur events are timed with the goal of reducing the total workout time of each session. namely: improving with each session going faster and faster while increasing the force on each lift.

I recommend the program to Formation density escalation (aff), its methodologies and way of thinking.

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My winter training program

Having a plan in place before you go to the gym should be your primary objective. You should know exactly why you’re going to the gym on any given day and what the purpose of that workout should be. Failing to plan is planning to fail.

I’ve got an exercise and nutrition plan in place, clearly outlined, for the entire first 6 months of 2009.

I have a plan in place detailing

What exercise program I’m followingPlanned increases in the work loadPlanned time off from trainingPlanned changes to the program for diversity and muscle confusionWhat nutrition program I’m followingScheduled cleanse daysScheduled back to back cleanse daysPlanned single refeed daysPlanned double refeed daysPlanned reward mealsPlanned reward beverages (red wine)

Before I sat down to schedule in these various parts of the program, I took into account holidays where food might play a role, a 5 day mini vacation to Las Vegas, a wine tasting event I wanted to attend, a social get together we put together, and a possible vacation to Peru.

I find that I can focus on short intervals of time, such as 9 days or 30 day type programs, so I plan and commit to programs I create with those type of time frames in mind.

I do however, keep the bigger picture in mind so that the 9 day and 30 day minicycles piece together into larger 90 day macrocycles.

I begin with the larger picture in mind, in my case 6 months, Jan 1 2009 through July 1st, 2009. I know I’ll be away in February for 5 days, on February 17th, so I first tackle the days from the new year through February 17th, or roughly 47 days.

I calculate in a rough “working break” while I’m in Vegas, expecting to do some sort of travel workout using body weight for convenience, but allowing myself some freedom that week. It’s essentially a week off from training intensely, while switching to a lighter workout maybe twice that week. I’m also allowing for deviance from a strict nutritional program, and while keeping my goals in mind, factor in the food in Vegas. Meal replacement shakes fit the bill allowing me to keep nutritional intake steady.

I consider the first 47 days phase 1.

It seems like the trip to Vegas, creating a week off, to be a natural place to recover while preparing for phase 2, where I increase my training intensity and modify my nutritional program.

So here it is

For the first 6 months of 2008, I will be training using the Seven Minute Muscle Workout program designed by Jon Benson. (also known as 7 Minute Muscle)

The Seven Minute Muscle Workout takes me back to my earlier days of exercise when I first began working out at my lowest weight of 187 pounds. In looking back at my training journal from 1993 through 1995, it was the principles Jon outlines in the Seven Minute Muscle Workout that I was following.

The logic behind it is sound, and it’s the intensity of it that I’ve been craving for the past two or three months.

It’s also short – very short, so it works into my business goals as well. I’ve found that it takes me longer to get to and from the gym than the time I actually spend IN the gym, and yes, it’s really only a 7 minute workout. At least that’s phase 1. It does get more intense.

The 7 Minute workout program also calls for 3 minutes of abs and 9 minutes of cardio.

That’s it.

This allows me to achieve 8 hours of sleep, a drive to the gym, a quick workout and then be at my desk on time to start work. It’s quite brilliant.

In a short 26 minute audio clip, you can listen to Jon explain how the 7 Minute Muscle Workout works.

As for my nutritional program, I’ll leave that for another post.

After my scheduled down time in Vegas, I begin phase 2 of the Seven Minute Muscle Workout. I increase the training time to 14 minutes. Jon explains that the training time can either be doubled during one visit to the gym, or can be broken into 2 parts with one in the morning and the other in the afternoon or evening.

I plan to break them up allowing for maximum intensity during both training sessions. Breaking them apart also allows for me to increase my metabolism at two different times in the day helping to burn more calories and improving my mood from the endorphins that get released.

Phase 2 will last for a full 2 months ending one week prior to the end of April when I have another scheduled 5 day break from training.

Phase 3 gets more intense yet as I begin the busiest time of the workout. Phase 3 is a full 21 minutes of training per day, which I will break into 3 parts. A morning workout of 7 minutes, and afternoon workout of 7 minutes and a third workout in the evening of 7 minutes for 21 minutes total.

The third session is unlike the other 2 and again, Jon’s brilliance comes to light where he fully loads both fast twitch and slow twitch muscle fibers (type 1 and type 2) at each workout making sure the muscle has been fully loaded and fully thrashed, sparking new growth and while being able to do it on a calorie restricted nutritional program.

Training three times a day requires a great deal of commitment.

Drive time to and from the gymAttention to laundry duties while sweating through so many clothesSetting priorities with training coming first, movies or social gatherings secondMaking sure to get enough sleep each night facilitating Human Growth Hormone outputPre-preparing meals in batches to reduce cooking timesFactoring in shopping time for fresh vegetables, beans, nuts and seeds

Because the 7 Minute Muscle Workout can be scheduled to be a Monday to Friday program, this allows the weekends for cleansing, or catching up on other duties left out while training 3x a day. Basically, I can catch up on the weekends or factor in my cleanse days.

The third phase of my program may be 30 days long, May 1st through June 1st, or it may be 45 days long – continuing through June 15th when I’m done the Transformation contest . The unknown factor is a trip to Peru we just found out about. My fiancé has been asked to lead a photo tour of Peru with Red Lotus Tours, and I will be her assistant. We do not have a final date set for that yet.

July 1st brings phase 4, where I completely change things up and begin an Advanced Mass Building program a little different than this program, but with the same goals.

The overall goal of this training program is to gain 15 pounds of muscle and achieve single digit body fat, whatever number that may be when the time comes.

I’m having body composition measurements taken on a monthly basis by my fitness club using the laser method. This will keep me informed as to progress as I move through the various phases and help me tweak my nutritional program as required.

I trust the Seven Minute Muscle Workout. It’s sound and I will follow the principles as outlined. I wanted to jump forward to the 14 minute workout, but after a discussion with Jon, he advised me to begin at the beginning and so I am. Funny, he sounds like me. Just what I tell my own clients when they ask me how to start.

For the record, my Fiance, all 102 pounds of her, is beginning this same training program with me. It’s NOT for muscle heads and Darlene will prove that she too can begin with the beginner program for 4 to 8 weeks. Because she HAS trained before, she will be doing this for 4 weeks and then moving to the 7 minute muscle workout. Her goal is an increase of 8 pounds of muscle and to achieve 16% body fat.

As I said, it’s not for muscle heads, but apparently a professional body builder was not able to complete the 21 minute portion of it. So yes, it would kick the ass of a body builder too.

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Cardio Training Tip

Browse Home >/ advice /Cardio Training Tip – do so after training with weights

Cut your time cardio in half or simply doing it immediately after training with weights. If you are trying to build muscle, then hit the cardio, take some amino acids. Cut your time to half-try that first.

During weight training you release fatty acids and immediately after the cardio workout with weights can burn them as energy before being "recycled" in places that you do not want them to go.

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How to increase water absorption

For years we have been told to drink 8 glasses of water a day for optimum hydration, but that has proven to be an unreliable. Natural health experts now recommend to drink half your body weight in ounces of water per day. If you are 200 pounds, you should drink 100 ounces of water per day! This is almost 3 liters or the better part of a gallon of water. I told friends and clients for years that is not the amount of water that you drink that counts, but rather the amount of water that actually makes your cells that counts.

This means that if the conditions are not right inside your body, all the water you drink may just pass right through. You want to improve your water absorption? read this article.

I make a point to be very conscious about the amount of water you drink. Water is fundamental for so very many functions in the human body, and given the amount of training that I do, I'm drinking water even more to take account of water lost in sweat and other stress. I always thought that I was very aware of how I have drunk, but a recent analysis of the composition of the body told me that I was dehydrated.

You must be kidding. I tend to piss people because I keep talking about water all the time and encouraging them to drink more, and now I've found that I'm not drinking enough water.

That got my attention very quickly.

I made some changes to my newspaper and actually began to keep accurate records of the water. Also decided to watch some science behind the absorption of water and how to increase the absorption of water. I took an approach three times:

1. drink more water
2. Measure the amount of water I'm drinking
3. to increase the absorption of water

So what are the right conditions, and how do I improve and increase the rate of absorption of water we are drinking? Big question.

Without going into an enormous amount of detail about it, lets just say that there are a lot of mineral involved in a blood chemistry balanced ideal for human health. Our Hunter gather ancestors got an average of 11,000 daily potassium and 700 mg of sodium. That's a ratio of almost 16: 1. They got that consuming a diet super rich of plants, fruits, nuts and seeds. The comparison that average recruitment today 2500mg and 7000mg or a ratio of potassium (almost) 1: sodium 3.

So, based on our origins, natural approach to growing water absorption is based on our diet and that being, a diet rich in vegetables, fruits, nuts and seeds and completely excluding any additional salt.

Step by step, here is how to increase your water absorption

1. delete all additional salt in your diet – do not add up to anything.

2. Increase the vegetables, nuts and seeds of consumption – with an emphasis on dark green leafy vegetables such as spinach, mustard greens, chard, spinach. This will increase potassium in your diet as well as the amount of fiber.

3. eat Chia seeds – Chia seeds absorb 12 times their weight in water. Besides being a fantastic source of fiber and Omega 3, Chia absorbs water and brings in two places where it can be passed along in the body at a slower pace. Instead of drinking water and hoping some of it is absorbed, eat your water can be a way to slow down the process and provide a timed release. Very similar to the time of release, time release vitamins can your water. Chia seeds are an amazing food and part of my Desert Island Foods.

4. Supplement with glutamine – glutamine is one of the most over looked and under used weight loss supplements that have ever seen. Is used by every cell in the body for energy, the function of the immune system and how the desire to control both carbohydrates and alcohol. As regards the water intake, glutamine enhances water uptake into the cells because it depends on sodium. Glutamine is an amino acid that controls the volume of water in the cells and osmotic pressure in other tissues.

In layman's terms, this means that glutamine plays a role in the ability of water to cross from the bloodstream into the cells and vice versa. The bonus side of this is that glutamine also plays a role in the ability to release toxins and molecular garbage cells. Glutamine plays a role in detoxification (where water plays an important role as well).

Water is used in many ways in the body. Keep if you don't drink enough water and if our sodium potassium ratio is off. If we are not allowing the water in the cell, we are allowing waste out of the cell is and that is certainly not healthy.

The additional benefits of the four approaches above is that we need to release some water retention will allow our bodies clean itself, improving our energy levels, improve our mood and become more regular at the same time.

Water is fundamental to health. Improving the quality of our water, as well as our ability to improve the absorption of water we drink, we improve how we look and how we feel.

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Coconut-Yam soup with ginger and lime

Browse Home >/ recipes /coconut soup recipe wonderful Yam

As for me, one of best starchy carbohydrates that could consume for both energy, nutrition, fat loss and muscle building is the Yam (sweet potato). We could argue that is that the potato is orange or yellow, I mean, but from what I understand, is the yellow tubers. Steamed potatoes are great, as are baked versions, but something different, I decided to combine some of the things that I prefer in a small beautiful coconut soup yam with some football and flavor.

6 Yams or sweet potatoes
7 Cups water distilled or homemade vegetable stock
2 Tbsp (or more) of fresh ground ginger root
6 tablespoons lime juice
2 cans of coconut milk (not the lite version)
1 teaspoon fresh ground of Celtic Sea salt
cool 1 teaspoon of ground black pepper
1 teaspoon coriander

1. Dice the sweet potatoes into bite-sized pieces and then put them, ginger root and distilled water in a saucepan and bring to a boil. Reduce heat, cover, and simmer until the potatoes are cooked. (stick 'em with a knife or a fork to test for tenderness).

2. Blend

3. return ginger Yam soup mixture to the pot and then mix the remaining coconut milk and spices and lime juice.

4. Thermal.

I rely on food systems and have learned to prepare enough food at one time for some meals. This big pot of soup coconut-yam is perfect to separate single or double size serving containers and freeze. Take out of the freezer a day in advance and heat in a pot on the stove. Do not use a microwave oven (never use a microwave actually). Liven up the soup with cayenne pepper, chili oil or any other preferred method you like. Excellent with a piece of chicken, some steamed broccoli and a slice of coconut bread flour

: Thick Soup The soup can be like potato soup concentrate. This can be good or bad depending on your needs. When the soup of freezing, freeze thick soup, then add the desired amount of water when heated on the stove (not the microwave, remember?). Otherwise, add distilled water to create the desired consistency. You are a human adult, use your own judgment here.

Calories: unknown
Carbohydrates: good ones
Fat: Super fat
Factor of taste: awesome
Portions:14 to 20 depending on

First: fat doesn't make you fat. Eat more calories than you expend causes gain fat, eating fewer calories which did create a calorie deficit or put another way, will allow the body to tap into body fat reserves. 2500 Calories worth of oranges consumed by someone who only require 2000 calories per day will cause fat storage. Fat itself does not make you fat.

Second: coconut milk, coconut oil and coconuts in general are one of the healthiest foods anyone could put in their bodies, on so many levels. Coconut milk is a very healthy fat, then a generous portion of it each day is very good for you. For example, lauric acid in coconut oil is a natural antibiotic and kills candida. Coconut oil is a medium-chain triglyceride and immediately is used for energy, not stored. Increases metabolism, helping to reduce body fat, and that makes you feel good at the same time.

Third: Fat calories per serving are between 70 and 100. 2 cans of coconut milk, equal to 1400 calories. 144 grams [coconut beautiful, loving,] grease (remembrance of a plant), 26 grams of carbohydrates and 12 grams of protein. This breaks down to between 70 and 100 calories per serving from FAT (or 7 to 10 grams per serving). If it becomes really a problem for you, cut the amount of coconut milk in half. But then, why bother with a coconut-Yam soup recipe? Why not just make butternut squash soup with almond butter?

Soup adding Notes: When I have my steam broccoli, I rarely use the stem. Their save for soups. When I have enough, detach the external edges, cut into thick slices or dice them and cook them in the basics of soup that I do. Broccoli is an excellent source of vitamin c and has huge anti-cancer properties. It is also full of fiber. I added 6 broccoli stems and a good slice of thick green cabbage for this soup when I did.

Cabbage is a cruciferous vegetable that has properties anti-estrogenic among his repertoire and cabbage is also very good for ass. How to eat a lot of cabbage (as in salads, juice Blend such as sauerkraut and as cole slaw), I always have some on hand. A nice thick slice made its way into the soup. BTW, broccoli is a cruciferous vegetable as well.

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