Posts Tagged ‘food’

Everyone enjoys the big Thanksgiving feast and many overindulge to point of practically going face down in their plate! I know ive been there  many times as Thanksgiving is my favorite meal.
Here are a few tips for damage control. So go ahead and feast guilt free!

1. Get a good work out in.  This not only mentally puts you at ease but also boosts the metabolism to burn more calories throughout the day.

2. Start your day with protein.  Helps to boosts metabolism and feed your muscles which are more metabolically active.

3. Drink luke warm water with your meal. This helps keep the digestive fires burning.  Cold drinks dampens digestion.

4. Stay hydrated.  This will help w/ digestion as well as keeping you regular.  Drinking a large glass of water just prior to meal can make you feel full and cut down on how much you eat, maybe!

5.  Take a spoonful of lemon juice before your meal.  This helps blunt the insulin response.

6.  Use a smaller plate and a larger fork.  Actually cuts down on how much you eat.

7.  Chew food thoroughly and take your time!  The turkey is dead and will not fly away! Ha

8. If unable to get full workout in that day, then just prior to eating do 60-90 sec of light exercise ie squats or lunges, wall push up, sit ups.  This activates muscle receptors so the calories consumed are shuttled to the muscles and not the fat cells.

9.  Snack on veggies.  Not only does this provide critical vitamins and minerals, but contains fiber that will help keep you regular.

10.  Take a brisk walk after eating.

11.  Relax and enjoy the day!

Have a great Thanksgiving!

Get Strong!  Stay Strong! (and eat hearty!)



Exerpt from Dr Mercola’s website

Food Matters asked seven experts a simple question: “What foods do you avoid?” Here are some of their eye-opening responses:

Canned Tomatoes

An endocrinologist won’t go near canned tomatoes — the cans are lined with a resin containing BPA, and tomatoes are especially dangerous because their acid breaks the BPA down in dangerous amounts.

Conventional Beef

Conventional cattle are fed grain, corn and soy to make them fat, even though studies show that grass-fed beef higher in important vitamins, minerals and heart-healthy, anti-inflammatory fats.

Microwave Popcorn

Perfluorooctanoic acid (PFOA) lines microwave popcorn bags, and when they are heated the compound, which has been linked to infertility, leaches onto the food.

Conventional Potatoes

Non-organic potatoes are heavily sprayed with herbicides, pesticides and fungicides — many potato growers don’t eat the potatoes they sell, but instead and grow their own separate plots without all the chemicals.

Farmed Salmon

Farmed salmon are stuffed into pens and fed chicken feathers and pellets. A scientific study on fish contamination showed high levels of carcinogens such as DDT and PCBs.

Conventional Milk

Dairy cows are fed growth hormones to maximize milk production, which results in increased incidence of udder infection and pus in the milk.

Conventional Apples

Apples are heavily and frequently doused with pesticides — pesticides that have been linked to Parkinson’s.

To find out more about these dangerous foods, click on the link below.

Get Strong. Stay Strong!


By Sylvia Anderson, IH Editor — Published: October 04, 2010By Sylvia Anderson, IH Editor — Published: October 04, 2010

Many health conscious people have shunned beef burgers and choose veggie burgers as a safer alternative to red meat.  If you’re one of them, you may want to rethink your strategy.

According to an investigation conducted by the Cornucopia Institute, some makers of veggie burgers use a dangerous chemical called hexane to reduce the fat in their product.  Hexane is a petroleum byproduct of gasoline refining.  It’s also a neurotoxin meaning it’s toxic to the nervous system.  The EPA lists hexane among its list of hazardous air pollutants.  When you consider all of this, it’s easy to see why hexane is known as “the dirty little secret of the natural soy foods industry.”

Are all veggie burgers potentially dangerous?  Even foods labeled “made with organic ingredients” could contain soy once bathed in hexane.  These include burgers from Boca Burger, Morningstar Farms, Garden Burger, and Amy’s Kitchen. In order to make sure you’re veggie burgers are hexane free, look for products labeled “organic.”  However, Boca Burger and Morningstar products labeled “made with organic soy” are hexane free.

The dangers of hexane.  Hexane is a powerful chemical.  That’s why it’s so useful as a cleaning substance and why it can dissolve glue and varnish.  In the food industry, it’s used to separate the oils from corn, peanuts, and soybeans.  As a matter of fact, grain and soy processors are responsible for more than two-thirds of the United State’s hexane emissions, states Cornucopia.

Most of the research on hexane reports the dangers of exposure from inhalation.  There simply hasn’t been any research to know the effects of eating hexane, even though hexane residues in common soy ingredients can be 10 times higher than what the FDA states as normal.  The fact remains the dangers from inhalation should be cause enough for anyone to avoid hexane-tainted veggie burgers.  These risks include:





Numbness in the extremities


Blurred vision



And it’s not only your veggie burger that could put you at risk for the above symptoms.  Hexane is also found in nutrition bars, protein shakes and even baby formulas that contain soy.

If you’re feeling a little frustrated right now, it’s understandable.  First no beef on your burger, now you can’t even throw a veggie patty on the grill.  What do you have to do to get a healthy and tasty burger?Try tempeh burgers instead.  Tempeh is a fermented soybean cake that carries no risk of hexane contamination, or the other dangerous effects of unfermented soy.  Even though some experts proclaim soy as a miracle food, the truth is unfermented soy, the kind found in most health foods, can lead to a whole host of problems from digestive distress to heart disease and even cancer.

The reason tempeh is an acceptable soy product lies in the fact that is fermented.  The fermentation process reduces the unhealthy properties of soybean products and delivers beneficial substances to your system.

Go ahead and try a tempeh burger at your next cookout.  You may be pleasantly surprised, it’s much safe than the majority of veggie burgers, and your body will sure thank you for it later.

Get Strong! Stay Strong!




We all know about the federal government’s recommendation to eat five servings of fruits and vegetables each day. As if anyone needed the reminder, since most any American childhood includes even more parental reminders to eat your vegetables than turn in your homework.

Well, a good many of us know that the government upped that number to nine servings per day a few years back. Five, nine, it all takes some planning to fit produce into your days. There are some convenient steps you can take to increase your intake without much trouble: Add diced baby carrots to your spaghetti sauce, which won’t affect taste. If you tend to skip breakfast, stop for two minutes total to blend milk, frozen fruit and ice (adding protein and flax meal makes it a power meal), drink it and wash the cup and blender.

Another idea is make a habit of slicing strawberries, kiwi or grapes into your salad; you can also use dried fruits such as raisins or cranberries. Don’t knock the fruit-in-salad idea until you try it.

Here’s the best shortcut for maximizing the nutritional power of your fruits and veggies, even if you slide somewhere between five and nine servings daily. Think deep pigment, as in blueberries, pomegranate, dark leafy greens, red grapes, beets, blackberries, kiwi and more.

Color and pigment in your fruits and veggies represent a greater concentration of substances that fight cancer and prevention artery-clogging cholesterol among other healthful duties. Deeper pigment indicates more flavonoids (purple, red and blue potatoes have a surprising amount), carotenoids (think yellow, orange, red and green) and anthocyanins (reds, most blues and purples). The more pigment, the better to protect against disease and aging.

Researchers are perhaps most excited about the potential to stay younger with pigment on your plate for meals and snacks. All of a sudden, strawberries or even the super-food blueberries in your salad don’t sound so bad, right?

“What strikes me about the substances associated with pigment in fruits and vegetables is its ability to change motor behavior for the better,” said James Joseph, chief of the neuroscience lab at the U.S. Department of Agriculture Human Nutrition Research Center at Tufts University in Boston. “There is virtually nothing else out there that can change motor behavior in aging.”

For instance, Joseph has conducted several studies about blueberries, showing the once mild-mannered fruit can protect against loss of balance, coordination and other motor skills more effectively than spinach. As a bonus, blueberries also stave off age-related memory loss. It is no accident that blueberry juice is a top-seller in Japan.

Get Strong! Stay Strong! (and eat your fruits and veggies!)



By Phil Stevens

Something that came up in conversation today with Charles, myself, and a client…simple dietary basics. Meaning, just fundamental habits. It is easy to forget that a large part, or the majority, of the population simply doesn’t know, register, or use, simple solid habits. Its easy to lose sight of this when you’re around, and dealing with people that have been in the game a long time. Even then many of us lose sight of things and try and make diet and training more complicated then it has to be. Honestly. In a world obsessed with speed and results. Wanting them from little to no work. Its amazing we have both lost a grasp of simple basics and also developed a society that sweats the smallest of minutia and detail that is meaningless and un-needed for the VAST majority. If everyone were to stick to a few very simple rules then honestly 99% of people lives, and for 99% of the goals they have, there is NO need for such stress, confusion, and time wasted on small details. Unless your looking to get to the VERY extremes of body composition and or strength and performance, there is NO need to complicate things further then they have to be. Even when reaching for the extremes you MUST have a firm and comfortable foundation in the basics and those are still where you spend 95% of your time. So what are the basics of nutrition?? And why are they so elusive to the whole? Do a Google for search for diet basics and your inundated with 893,000 hits most of which are loaded with the next magic pill or potion. Hoodia Gordonii – The latest and greatest weight loss supplement? Whittle that down and you find several thousand that actually take the time to give some pertinent information on dietary habits, yet still loaded with minutia that many people don’t need, want, will stick to, or it is simply outdated, or blatantly ignorant claims. For efficient weight loss you must comply to the ten fold principles of balancing your macros in a very scientific pattern, along with proper micronutrient intake and……. With further investigation you then begin to uncover some solid plans and habits that continually pop up time and time again. We begin to get to some nice solid foundations. Broad habits that can be built upon. Yet some are still a bit to broad, or incomplete in my opinion and can be even further filtered to core habits of dietary intake.

Eat more fruits, vegetables and whole grains. Reduce intake of saturated fat, trans fat and cholesterol. Limit sweets and salt. Drink alcoholic beverages in moderation, if at all. Control portion sizes and the total number of calories you consume.

With that I’d like to give is 3 very simple suggestions for dietary habits that again EVERYONE should base their intake on. Habits to reach ANY goal. Core simple principles that simplify things. You can make it to a very high level without getting wrapped up in the minutia at all. Without stressing over the exact macro levels, weighing food, or even counting calories. Only after making marked progress and making core simple principles habit, and building a solid and indestructible nutritional base that you can seamlessly and stresslessly live should you even worry about getting more complicated. I don’t care what anyone claims, solid dietary habits that will produce VERY legitimate, impressive and advanced physique and performance results are not rocket science its only the past fee decades that it has been popular thought.

#1 Eat Real Food.   Above all simply base intake on real food, things that you can find in nature. Foods that grow, walk, swim, fly, or come from things that fly. Beef, fruits, eggs, veggies, milk, beans, poultry, fish, nuts, seeds, whole grains, spices, oils. Basically eat things that you could go outside in nature and find. Base your nutrition on those things, they should be the foundation to each and every meal. Your staples. The day there is a Twinkie tree, blowing pastures of spaghetti, or you can hunt a wild flock of Tofurkey, and drink from flowing streams of Pepsi is the day these should be the staples of your diet. (While on that topic why do vegetarians always process and craft their foods to taste and look like meat? They are vegetarians, accept it and eat the vegetables how they look? If not eat the damn cow instead of making some weird vegetable voodoo doll) I guarantee you will have to try DAMN hard to get fat if you simply changed to real whole foods. Foods that have not been ran through the wringer, stripped and then refortified with Junk. Foods that are hard to digest and loaded with macro and micro nutrients. These foods will have your metabolism burning like a nuclear reactor, give you energy and the building blocks of a healthy life. Again this is a BASE principle. A part of your foundation. You then adjust to your goals. Someone looking to lose weight would stick to this simple habit 90% + of all the food eaten. Someone Looking to put on, or hold a Large amount of body mass, or an athlete with a high energy expenditure will adjust to a greater % of simple foods that are easily digested and pack a caloric punch. But they still have real food as a base

#2 Eat Protein with every meal.   Plain and simple every meal should contain a complete protein source. Anytime you put something in your pie hole there should be protein to go along with it. I don’t care how much or how little your getting. If you eat it at every meal, every snack in some form you will go a long way in the right direction to having enough or even a little excess without having to stress over the macros. As well we all know protein has several very desirable properties that we can tap into by having consistent intake of it. It has a High TEF, meaning simply digesting it is hard costly and makes your burn more fuel to consume it. Numerous amino acids ( the building blocks of protein) are vital to a simply healthy life. We MUST get them through ingestion as we cannot create them (much like EFA’s). Amino rich blood is muscle sparring, or has a high potential to be the building blocks for anabolism. Meaning we WANT them in abundance no mater the goal be losing fat of gaining mass, they have great benefit. If it was my choice each meal would be of a complete protein, meaning things that walk, swim, fly, crawl, make noise and move under their own power, or things that come from them like eggs and milk. That however would complicate things. So by all means be a vegan or base your protein intake on soy, bean rice what have you, that leaves more of the good stuff for people like me. Just get your protein in.

#3 Eat as MUCH as you can to make progress to your goals.   One of the most common mistakes I see is also one of the most problematic as far as health and reaching one goals and staying there. Making healthy continual major progress for the long term. It is people eating like birds or starving themselves. Even when on so called mass gaining phases men eating like a 12 year old girl from Ethiopia. Eat as MUCH as you can to make progress to your goals be it losing, gaining or maintaining weight. Most often people decide to drop weight and go on a “diet.” What do they do? Starve and deprive themselves. They go from pig to chicken in one swoop. This massive dropping of calories give and instant reaction to scale weight but the positive benefits are short lived. Soon they begin losing energy, catabolizing expensive muscle mass that the body feels is a detriment to its survival and storing life’s fuel, body fat. The metabolism further drops, the very life processes being to slow, and a never ending cycle of having to eat less to get the same results begins. Same can be said for many people trying to gain muscle. I see it time and time again. A person wants to Get HYYYUGE!! And strong and they want it NOW. but they don’t want any body fat so they train like a demon and add a few hundred calories to their diet. They make little to no progress. 5 years later these are the same people you run into still sporting there extra small shirt touting how they made 4 lbs of 100% lean gains. Leaving out the fact it took them the whole of 5 years to do it. Eat as MUCH as you can to make progress. Only drop your calories as low as you need to see body comp change in the right direction when looking to shed fat. By keeping intake UP you will preserve as much strength as possible and as much lean mass as possible. Your health will stay up, your metabolism wont crash, you will have greater energy for training and you will assure as much of your loss as possible will be fat. For gaining, bite the damn bullet shovel some food in and train HARD. The extra intake will speed recovery and growth. Any fat gain will be negligible and easy to take off later. The amount of mass your able to gain in even months will eclipse what you would have in years trying to do it 100% clean.

There you have it. Its not an exhaustive list, its not complicated but honestly from my experience, and experience with those I’ve worked with and trained around I firmly believe it shouldn’t be. That these simple core habits will allow people to stop over thinking things, and reach a very high level goal set in a short amount of time. Half of which would be do to just simple time and stress saved from not sweating the minutia. Please by all means chime in. Get some good dialog going on. What do you feel are the basics? How simple can we get it? Must we honestly go into macros, and micro processing of daily diet on a year or life long basis to make success in your opinion? I’m all for trying new things and toying with the vast sea that is nutrition, but I’m not sold on it being a must or need for even the vast majority.

Get Strong! Stay Strong! (and Be Healthy)


In the 1980’s low fat and nonfat diets became a national obsession.  Manufacturers took the fat out and dumped high fructose corn syrup (HFCS) in to make up for the taste fat provided.  The reduced fat and added sugar made the foods higher on the glycemic index, sending our blood sugar levels sky high before crashing quickly, making our bodies hungry for more high-glycemic food.  As a result, people got into the vicious cycle of eating and more high glycemic food to maintain to maintain the blood sugar rush, rather than eating foods the body needs to control appetite and blood sugar level.  According to a study published in The American Journal of Clinical Nutrition, Americans ate an average of about a pound and a half of HFCS in 1970.  By 1997, we were consuming up to 62 ½ pounds each!  Read your labels.  If HFCS is listed first or second in the ingredients or it’s more than 8 grams per serving don’t buy it!  Try to avoid it completely.

From Mark Verstegans book Core Performance.

Dont be fooled by the recent commercial…its poison!  Think of the money lost by the food industry if you stopped eating high fructose corn syrup.  Wouldnt you fabricate the truth to keep your fortune??????  They would!

Get Strong! Stay Strong!