Posts Tagged ‘healthy eating’





Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend.   I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten).  Let it simmer and then chowed!  Tastey and very hearty!  Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course)          1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12   (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8  (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10  (3 sets)

Fast and effective!      45 – 60  minutes and 447 calories.  Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!











On Monday I set forth on a 21 Day Purification Program!  I have never done one and have found a great program to use.  While i’m excited about all the health benefits and the the challenge itself, I will miss my caffeine!  As I progress through it I will keep you posted!  Stay tuned for updates and some great posts and exciting info coming this year!

Thanks for checking in!

Get Strong! Stay Strong!


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!)












Refined white sugar is particularly noxious, and by some perverse twist we have come to believe that sugar-sweetened desserts are essential to “having fun.” We feed our children this devitalized food because we are socialized to expect it, (amen!) and we to provide it (not me).”  As adults, most people like to end their meals with a sugar-sweetened dessert, anything from ice cream to cake or cookies. The absence of such a dessert at an elegant dinner party would almost be a social faux pas. What is so bad about this ubiquitous substance? According to nutritionist Robert Crayhon, author of Nutrition Made Simple, sugar can:

*raise insulin levels and contribute diabetes
*raise blood pressure, cholesterol, and triglycerides and so contribute to cardiovascular disease
*contribute to gallstones and obesity
*contribute to mood swings and depression
*increase stomach acidity
*cause migraines
*weaken the immune system
*deplete the B vitamins, calcium and copper
*interfere with the absorption of calcium and magnesium – and so contribute to osteoporosis

But despite what we know about the substance British physician John Yudkin calls “sweet and dangerous” and “pure, white and deadly,”many people still feel that they might be “deprived” when they consider quitting the consumption of sugar-sweetened foods. For our long term health, thats the kind of “deprivation” that would be a good thing, just like deprivation of tobacco would be good too.
Dont worry, a little treat here and there is not going to kill you, but consuming the amount of sugar that the average person does just might! What’s really sad is the kids that suffer from their parents choices. Just look around.

Get Strong! Stay Strong! (and sugar free!)











I often talk to people that ask about nutrition. One of the first things they ask me is what do I eat and how much do I eat? They are often surprised when I tell them I eat 5-6 times per day. Many people especially those trying to lose weight have a hard time with this concept.  It is still common for people to think they need to severely calories, which is true but they often go overboard with this concept.  I will often explain that our bodies are built for survival based on DNA that is millions of years old.  That is why it is hard to lose weight and also to gain (build muscle).  I further explain that the body is smart.  If it believes you are not going to give it adequate calories/nutrition it will store (hold onto) the fat for its energy.  By eating enough calories throughout the day your body will recognize this and “release” the fat.  One of the main reasons eating multiple meals is important is that it regulates the insulin response which influences fat and protein metabolism and helps maintain energy levels evenly throughout the day.  By skipping meals you tend to be hungrier when you do eat and over eat which leads to that food coma feeling and fat accumulation.  Another important factor in eating regularly throughout the day is that if you do not “feed” your body appropriately then the body will take the needed nutrients from your bones, lean muscle mass and other tissues possibly contributing to osteoporosis and loss of lean muscle mass.  It doesn’t have to be over-whelming.  Three nutritious meals and 2-3 healthy snacks is it!  Of course eating the right type of foods like lean proteins, low glycemic carbs and “good” fats need to be coupled with a good exercise program for optimal health.

Get Strong! Stay Strong!


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!


Excerpt from post on Dr Mercola website.

The conventional nutritional dogma in the United States says you should limit the amount of meat you eat, especially red meat, because of its potential to harm your health.

Well, one of the reasons why eating meat is linked to heart disease and cancer often has little to do with the meat itself, and everything to do with how it’s cooked.

Any time you cook meat at high temperatures, whether you’re grilling, frying, broiling, etc., some pretty nasty chemicals are created:

  • Heterocyclic Amines (HCAs): These form when food is cooked at high temperatures, and they’re linked to cancer. In terms of HCA, the worst part of the meat is the blackened section, which is why you should always avoid charring your meat, and never eat blackened sections.
  • Polycyclic Aromatic Hydrocarbons (PAHs): When fat drips onto the heat source, causing excess smoke, and the smoke surrounds your food, it can transfer cancer-causing PAHs to the meat.
  • Advanced Glycation End Products (AGEs): When food is cooked at high temperatures (including when it is pasteurized or sterilized), it increases the formation of AGEs in your food. When you eat the food, it transfers the AGEs into your body. AGEs build up in your body over time leading to oxidative stress, inflammation and an increased risk of heart disease, diabetes and kidney disease.

It’s a given that eating meat, or any food, that contains these chemicals is not healthy. But what researchers are now uncovering is that adding spices and marinades to your meat before cooking can drastically cut down on the level of harmful substances created.

Before You Grill Another Burger or Cook Another Steak …

Get out your arsenal of spices and mix up a blend to use on beef, one for chicken and another for lamb or any other type of meat you cook on a regular basis.

In the latest study, adding a spice blend to burgers reduced the level of malondialdehyde, a chemical marker for oxidation, in the meat by 71 percent and levels in participants’ urine by 49 percent.

This benefit likely comes from spices’ potent antioxidant content. On a per gram fresh weight basis, oregano and other herbs rank even higher in antioxidant activity than fruits and vegetables, which are known to be high in antioxidants too.

You can experiment with a range of spices, as each will have a unique set of health benefits to offer, but even the popular stand-bys will help to boost the medicinal value of your meal. For instance, for the above study researchers used a blend of:

  • Cloves
  • Cinnamon
  • Oregano
  • Rosemary
  • Ginger
  • Black pepper
  • Paprika
  • Garlic powder

You can use the spices as a dry rub or mix them up into a healthy marinade. Choose those that appeal most to you flavor-wise, or alternatively you can choose them according to their health benefits too.

Get Strong! Stay Strong!


By Sylvia Anderson, IH Editor — Published: February 11, 2010

Starting a weight loss plan is challenging for even the most disciplined eater, especially when you are taking in less than you are used to. How can you stick to your goals without giving into temptation? The following 10 easy strategies will help you lose weight and maintain your weight on a regular basis . . .

Having trouble sticking to a healthy eating program? Try these 10 tips to make sure you don’t fall off the diet wagon:

1. Eat Your Breakfast. Think you don’t have time to eat in the morning? You might want to think again. Breakfast is actually the most important meal of the day, setting you up with the nutrition you need to get through the morning and avoid eating too much at lunch and dinner. Skipping meals is never a good idea, but going without breakfast will deplete your energy levels and make you more likely to eat more throughout the rest of the day.

2. Drink Plenty of Water. Water will help you feel fuller for longer periods of time as well as flush toxins and impurities out of your body. Try not to drink too much at one time—excessive water consumed too quickly could make you feel sick. Instead, try drinking a glass of water before each meal and taking regular sips throughout the day.

3. Chew Gum. Sugarless gum will keep your mouth occupied and make you feel as if you are eating, which will in turn keep you from feeling hungry. Pop a piece in your mouth whenever you feel the urge to grab a snack.

4. Eat Small Meals. If you eat throughout the day, you’ll be less likely to feel hungry between meals. Try eating six small meals as opposed to three larger ones to keep your metabolism high and your stomach with something in it throughout the day.

5. Eat Lean Protein.  It takes the body longer to break down protein as opposed to carbohydrates, so when making food choices, go for a lean piece of meat or eggs instead of bread or other simple carbohydrates. You’ll feel satisfied for a longer period of time.

6. Eat More Fiber. High-fiber foods swell up inside the stomach, leading to a long-lasting feeling of fullness. They also generally require more chewing than other foods, which psychologically triggers a feeling of satisfaction.

7. Reduce Your Carb Intake. You’ve heard it time and time again and that’s because it works! Eat less carbs. The reason why is because carbohydrates turn to sugar and stimulate insulin production, which makes you feel hungry again sooner and also makes you crave more carbs.

8. Brush Up. Brushing your teeth and tongue leaves your mouth feeling clean and fresh—and also makes you reconsider eating something immediately afterwards. Whenever the urge to snack strikes, dash to the bathroom and clean your mouth first.9. Get Some Exercise. A little hard work outdoors or in the gym is good motivation to make healthier food choices—after all, you don’t want to put fat and calories back into your body so soon after you sweated them off. Hit the gym before dining out or other situations when you might be tempted to overindulge.

10. Stay Busy. Ask yourself: are you really, truly hungry, or are you just bored? It can be easy to confuse the two. If you find yourself eating because there is nothing else to do, get up and get moving or find some work or a chore that needs to be done so you can keep your mind off of food.

By making a conscious effort to follow these 10 tips, you will have a much easier time getting your diet plan to stick – for the short- and long-term.

Get Strong! Stay Strong!


I don’t know about you, but having the stomach flu or an upset stomach is one of the worst common “sicknesses” I can think of. Whether you are paying tribute to the porcelain god from one end or the other (or both), a stomach flu bug or a bout of food poisoning is enough to make you never want to eat again . . . EVER. Luckily there are some foods to get you on the way to your old self in no time. Keep reading for the 5 foods to eat (and the 5 ones to avoid) when recovering from a stomach bug . . . or even too much Thanksgiving turkey!

When you have an upset stomach, you will want to eat these foods:

1. Peppermint

If you have an upset stomach, peppermint tea will help ease your nausea and can also quell your upset stomach. The peppermint you choose should not be too sugary and is best consumed in a tea form. Peppermint tea is one of the most soothing foods for an upset stomach and will calm your nausea in no time. Peppermint tea is also ideal for women who are suffering from morning sickness as it does not have any negative side effects but is very effective for squashing nausea.

2. Ginger

Another food that is excellent for your digestive system and can quell nausea is ginger. Ginger is also loaded with antioxidants and is good for your entire body. You can eat ginger raw or you can also use it in meals. If you are suffering from nausea, you can drink ginger tea as this, like peppermint tea, can keep you from getting sick.

3. Rice

Rice is easy on your system and is an ideal food for someone who is getting back into eating solid foods after being sick. Rice is filling but is also a light meal and is easy to digest. Rice can be made with chicken broth as a remedy for curing a cold and as a simple way to get some bland food into your stomach.

4. Crackers

Eating crackers is another way that you can help ease your way back into solid foods if you have been sick and have not been on solid foods for some time. Crackers are often recommended for pregnant women who experience morning sickness. Just make sure you choose crackers that are low in sodium and free of unhealthy fats.

5. Bananas

Bananas are easy to digest and are often one of the first foods given to babies (who simply by their young nature have sensitive stomachs). Like rice, bananas are filling without upsetting your stomach. Bananas are also one of the best foods for an upset stomach as they are not heavy, but do provide you with needed nutrients that you may have lost when sick (such as potassium).

When you have an upset stomach, you will want to avoid these foods:

1. Dairy

Eating dairy after an upset stomach may seem like a way to calm down the stomach, but usually produces an opposite effect. Cheese is very binding and may cause constipation, while milk may cause (or worsen) diarrhea.

2. Caffeine

Caffeine (such as that contained in drinks like coffee or tea, or in chocolate) is hard on your stomach to begin with, so you for sure don’t want to jump right into these drinks/food when recovering from a troubled tummy. Once you’re back on your feet you can go back to your morning cup of java or give in to your chocolate cravings. Until then – hold off.

3. Spicy Foods

Much like caffeine, spicy foods can wreak havoc on your stomach in a normal situation, much less when you’re already sick. If you’re a fan of Mexican, Italian, Asian, or Indian fare,  you should definitely stay away for at least a few days. You’ll enjoy those foods much more when you’re back to your healthy self!

4. Nuts

Nuts are hard to digest for certain people and although they are good for you, they can disturb your digestive tract even more if it is already in distress. Stay away from nuts when you are suffering from a stomach bug.

5. Tomatoes

The lycopene in tomatoes is a tremendous nutrient that you should be getting on a regular basis, but the acidity in this fruit can aggravate an already upset tum. Save  your tomatoes and tomato-based foods for when you’re fully recovered!

Don’t let the stomach flu (or food poisoning, or morning sickness, or too much Thanksgiving fare) get you down! By getting the “good” foods and avoiding the “bad” you can recover safely and quickly (and with fewer trips to the bathroom).

Get Strong! Stay Strong! (and keep your food down!)