Preparation is essential for success in all endeavors…especially bodybuilding. Every Weekend I spend quite a bit of time prepping my food for the week, so I thought i’d share a few pics…by Saturday afternoon I had every meal for the week made
First meal of the day if are breakfast muffins made from eggs, eggwhites, oats, asparagus and seasonings
Meals 2 & 3 are comprised of Chicken, Broccoli, Yucaton Guacamole, spicy brown mustard, Red Hot and Cholula + Black Pepper + Mrs. Dash Southwest Chipotle Seasoning (in the picture you mainly just see broccoli)
Meal 4 (which is my preworkout meal) is comprised of Turkey Cutlet, Broccoli, Hummus and Sweet Potato
After my workout I have muffins made ahead of time from eggwhites, whey, sweet potato, oats, pumpkin puree + seasonings
My 6th meal of the day is a imple bridge meal between my PWO meal and my pre-bedtime meal: Turkey Cutlets and Brussel Sprouts w/ seasonings
My last meal of the day is the only one not prepped ahead of time…eggwhites + either natural PB or raw almond butter w/ some Saigon Cinnamon.
The majority of my meals are consumed while i’m busy, training clients or in transit between the gym and home, so everything needs to be ready ahead of time
“Failing to prepare is preparing to fail!”
So if you’ve been paying attention to my blog, I recently am more concerned with metabolic acidosis, see the following post to catch:
Over the last several days I have made modifications to my diet in an effort to add more alkalizing foods. During the latter stage of contest prep, I am limited to what I can add…I can substitute things of equal caloric value (replace an acidic fat source like natural peanut butter with an alkaline fat source like raw almond butter), but I cannot add calories (adding citrus fruits to meals for their alkalizing effect…I will be able to do this in a few weeks).
In my initial post I provided a link to Derek Charlebois’ article…I want to give him credit here for providing some helpful tips.
One easy way he pointed out to balance the pH is to incorporate unpasteurized organic apple cider vinegar…no added calories!!!
I immediately began researching this product and quickly realized there are numerous health benefits to regular ingestion of ACV aside from the alkalizing effect (which was my interest)
-good for skin, reduces acne
-immune function (malic acid-anti-viral, anti-bacterial, anti fungal)
-strengthen bones and teeth (calcium)
-helps with conditions such as dermatitus, gout and arthritus
-helps break down fat (making fat more useable and less likely to be stored), improves metabolism
-helps lower high blood pressure (pectin)
-helps stabilize blood glucose levels (acetic acid: slows digestion of starch)
-helps with detoxification
If it does half of these things, there’s no reason everyone shouldn’t be using it! a bottle with around 64 servings is $3.79!
Needless to say, I picked some up today and began using it tonight…2 tablespoons diluted with water twice a day (don’t drink it straight or you’ll burn your throat and ruin your teeth! 1st thing in the morning + mid-day
Additionally, i’ll be adding a couple grams of glutamine to meals for the alkalizing effect:
Thanks for the help Derek!
Here’s an excellent article written by Derek Charlebois…a very informative look at an element of nutrition many likely overlook or are completely unaware of:
Here’s a helpful list:
Thanks to Juliet for sharing this article with me, which drives home some of the points I was trying to make in my original post about milk
As as society we have been brainwashed from childhood into thinking that milk is something that must be a part of our diet. “Milk, it does a body good”…slogan entrenched in our minds by none other than the dairy industry, who with some lobbying power also managed to have a good portion of the “food pyramid” including foods they produce. This was actually taught to us in school. Most blindly trusted the information and went forth believing that milk is good for you.
In recent times, milk and dairy consumption has come under greater scrutiny and there are plenty (including myself) who do not deem it as beneficial and healthy as others would lead you to believe.
Going back to my discussion on Basic Nutrition (see post below if you haven’t read it already):
you’ll remember my rule that you should stop and ask yourself with each food choice, “Why am I consuming this? What is it an optimal source of?”
In the case of milk, there are 2 things that stand out as beneficial. The first is the protein. The protein in milk has a very high biological value rating. I will not argue against the quality of the protein. One of the major problems I see, however, is that milk has a very poor protein/carbohydrate ratio (assuming you’re drinking skim milk in which case there’s no fat, which would present another issue). While the protein is great, for every 8 grams of protein, you’re also taking in 12 grams of sugar in the form a lactose…a sugar many would argue is not the best for the human body. 8 grams of protein is not a lot even for a person with lower demand for protein. This means you could easily rack up a lot of unnecessary calories from unwanted, poor quality carbohydrates. For anyone attempting to improve body composition, this is not favorable. You’re likely trying to limit carbohydrate intake, so when you are consuming carbs you want them to be from the best sources.
If in fact you’re drinking 1% or 2% you need to realize what you’re getting. This sounds lean, but it is misleading. An 8 oz glass of 1% milk has 2.5 grams of fat and an 8oz glass of 2% has 5 grams of fat (8oz of whole milk has 8g fat)…8 oz is not a lot and again it’s only giving you 8g protein. This is not good healthy fat high in Omega 3′s, unless it comes from cattle that are grass fed (not most of what you buy in the store. Milk is high in saturated fat!!!
Second, I should point out you can get all the benefits of the protein in milk without drinking milk. The great part about protein supplements is that they isolate the optimal macronutrient (whey or casein protein) and eliminate the stuff you don’t want or need (sugar and fat)…why not just use whey or casein protein powder and get your carbohydrates and fats from healthy sources.
Putting protein aside, the other arguable benefit of consuming milk is the calcium. First off, eating a balanced diet that includes veggies such as broccoli and healthy fats like almonds will provide plenty of calcium…you don’t need milk to get adequate calcium. Studies have shown that milk consuming populations have higher incidence of osteoporosis. There are many arguments suggesting that the calcium in milk is not well absorbed.
Now let’s identify some reasons why certain people argue milk is not healthy for humans to consume.
First off, cow’s milk is designed for cows…an animal that grows in size at a dramatically greater rate than humans. We are the only species that drinks the milk of another species. Furthermore, there is the argument that milk in general is meant to be part of infant nutrition…it isn’t meant to go beyond infancy, which is why breastfeeding ceases and breast milk is only produced by the mother for a certain period of time.
Second, we must stop and realize that regardless of where you stand on some of the aforementioned issues, milk is not what it was 50 or 60 years ago. Cows are treated with hormones to increase production, which has created a need for antibiotic treatments…we are getting the residual effects of drinking milk from cows that have been administered lots of drugs…this arguably raises some health risks for milk drinkers. In my eyes, if you want to drink milk, at least play it safer and go with organic milk.
Third, there is the issue of lactose intolerance and allergic reactions. This likely varies considerably on an individual basis, but many humans become increasingly lactose intolerant as they age (this goes back to the argument of whether or not we are supposed to consume milk past infancy). Some of the studies cited in the links i’m providing below point to examples of allergic reactions.
There are highly educated people who stand on both sides of this ongoing debate. I encourage you to examine the data for yourself and assess how you as an individual react/respond to milk consumption before deciding what to believe.
Most people are aware nowadays of the benefits of incorporating omega 3 fatty acids in the diet. Here I want to specifically identify one type of food (Flax Oil and Flaxseed Meal) that is rich in Omega 3′s (namely Alpha-linolenic acid). There are different types of Omega 3′s (EHA and DHA, which occur naturally in fish oil are also Omega 3′s).
the following shows that flax oil ranks highest in concentration of ALA
this article discusses many of the health benefits of consuming either flax oil or flaxseed meal
From my perspective, one of the great things about flax oil and flaxseed meal is that it’s remarkably easy to add to your existing nutritional plan. Either one can be added to virtually anything. Flaxseed meal can be added to your oatmeal in the morning. If you follow my muffins recipe you could also use flaxseed meal as your fat source instead of coconut oil. The benefit of flaxseed meal over the oil is that it adds fiber as well as healthy fat. Flax oil is a great alternative to salad dressing. It can be the base for a homemade dressing. I mix flax oil with spicy brown mustard, cholula hot sauce and mrsh dash southwest chipotle seasoning and put it on my chicken/broccoli meals
see meals 2&3:
an idea for a quick easy on the go meal that incorporates flaxseed meal + other healthy options i’ve discussed before
In a bowl mix the following:
Fage Greek Yogurt
Blueberries or Blackberries
Scivation Whey Protein
Oats or Granola
This meal requires no preparation and has everything you need to achieve nutritional balance (high quality protein, complex carbs, fiber, simple sugars from fruit+antioxidants, healthy fat rich in Omega 3′s)…No excuses for not having time to eat a healthy breakfast before you leave for work!!!
The flax oil I use is made by Health from the Sun, which we sell at the Weight Club
The Flaxseed meal is refer to is made by Bob’s Redmill and can be purchased at Kroger:
What does food provide for us?
- Protein (4 calories per gram):
- made up of amino acids (22 total amino acids, 8 of which are essential, because the body can’t make them on it’s own)
- Protein is essential for growth and recovery.
- Necessary for reparation of muscles, skin, hair and internal organs
- Protein makes up about 74% of dry weight of most body cells and serves various functions in the body
- Fighting illness and disease
- Building and repairing body tissues
- Producing enzymes
- Carrying nutrients throughout the body
- Hormone production
- Creating new cells
- Maintaining fluid balance
- Transporting oxygen throughout the body
- Source of energy
- Carbohydrates (4 calories per gram):
- Primary source of fuel. Provides glucose, which is converted to glycogen in it’s stored form (in the cells)
- Simple (monosaccharides and disaccarides) vs Complex Carbohydrates (polysaccharides)
- Fiber (nonstarch complex carbohydrate that the body cannot breakdown)
- Fat (9 calories per gram):
- Concentrated source of Fuel (slower burning, higher caloric density)
- Necessary for absorption of fat soluble vitamins
- Provides essential fatty acids (those that cannot be produced by the body)
- Necessary for cardiovascular health
- Necessary for efficient digestion and metabolic functioning
- Vital role in maintaining healthy skin and hair
- Insulates body organs against shock
- Promotes proper thermal regulation
- Promotes healthy cell function
- Plays important role in regulation of hormones
- Important structural roles in maintaining nerve impulse transmission, memory storage, and tissue structure
- All 3 nutrients play important roles in the body
- No nutrient should be eliminated or reduced to extremely low levels
- The specific amounts of each nutrient required is dependent upon individual differences
It’s not simply about calories!!!
- Calories in and of themselves mean nothing…they’re just a product of macronutrients (# grams of carbs x 4) + (#grams of protein x 4) + (#grams fat x 9)=total
It’s far more important to focus on the sources of calories and how they are allocated throughout the day and within each meal.
Balance is Key:
Aim to get a balance of protein, carbohydrates and fat each day and within each meal
Adapt a Positive rather than Negative view about food
Instead of looking at how many calories a food has and considering what it will take to burn it off, consider what each food you’re eating is providing for your body and how it will contribute to your health and optimal body functioning
- There are optimal and inferior sources of each nutrient. You want the majority of your calories to come from optimal sources
- You should ask yourself with everything you eat, “What is this food a significant and optimal source of?”
Kurt’s Quality Food List
*Whole eggs (from grass fed chickens…provides Omega 3 fatty acids)
99% lean ground turkey
*Grass Fed Beef (only lean cuts 92% or better)
Tilapia, Flounder, Cod, Hake or any white fish
Lowfat cottage cheese
Greek Yogurt (plain)
Whey Protein Supplements
*denotes source of fat in addition to protein
Complex Carbohydrate Sources:
Oatmeal (100% rolled oats) or Oat Bran
Beans (black beans, kidney beans, etc.)
Barilla plus pasta (pay attention to serving size)
Organic Bread (Ezekiel Bread)
Kashi 7 grain Pilaf
Mary’s Gone Crackers
Ole Mexican Xtreme Wellness High Fiber, Low Carb Wraps
Simple Carbohydrates (sugars):
Grapefruit, apples, berries, etc
Olive Oil (limit quantity)
Various raw nuts (almonds, walnuts, pecans) and nut butters (natural peanut butter or almond butter)
Smart Balance Light spread
Hummus (made from Olive Oil)
Avocado or guacamole (Wholly Guacamole is a great brand)
Cholula (low sodium hot sauce), Red Hot
Mrs. Dash (various flavors)
Unsweetened organic apple sauce
Spicy Brown Mustard
So here’s a sneak peak at what my current nutritional intake/meal plan looks like
5am Meal 1: healthy waffles 1.5 cups eggwhites, 1 whole egg, 4oz cooked sweet potatoes, 1/3 cup oats, cinnamon, splenda
Meal 2 8am and Meal3 11am: 5oz chicken, 5oz broccoli, 1 tspn flax oil, cholula, mrs.dash, spicy brown mustard
1:30/2pmMeal 4 (preworkout meal): 6.5 oz grass fed London Broil, 5oz asparagus, 1 cup organic brown jasmine rice, 1/3 cup oats, Red Hot
5pm post-workout shake: 56g Dymatize Iso 100 vanilla, 1 cup quick oats
note: i have switched to the whey isolate,because it has zero carbs and zero fat
6:30pm Meal 6: 4oz turkey cutlet or chops (99% fat free), 125g brussel sprouts + seasoninings
9pm Meal 7: 1.5 cups liquid eggwhites, 16g natural peanut butter
Note: i fluctutuate my caloric intake based on activity level with carbohydrates being the main macronutrient that i manipulate>
here’s a look ay my numbers for the last 5 days
Monday: 342g protein, 188g carbs, 48g fat, 35 g fiber, 2554 calories
Tuesday: 342g protein, 176g carbs, 47g fat, 32g fiber, 2499 calories
Wednesday: 327g protein, 106g carbs, 46g fat, 24g fiber, 2146 calories (day off)
Thursday: 345g protein, 176g carbs, 48g fat, 32g fiber, 2516 calories
Friday: 382g protein, 206g carbs, 56g fat, 2852 calories (added calories due to increased activity…in addition to 25 min morning cardio + 2 hr Legs & Back workout I also spent 2 hrs mowing the lawn)
note: Saturday is a refeed day where I significantly increase carbohydrate intake to replenish glycogen stores to the muscles
I’ve said it before and i’ll say it again…NOT ALL CALORIES ARE EQUAL!!!
One form of calories I particularly harp on is those from simple sugars…namely processed sugar. Why? They are nutritionally worthless and cause rapid spikes in blood sugar, causing excessive secretion of insulin and thus fat storage!
So are there any simple sugars that you can/should eat? The answer is yes! In my humble opinion, the only type of simple sugars that should be a part of your regular diet are those that come from fruit.
Once again though, fruit is a broad category and not all fruit is created equal in terms of the health benefits you gain from consumption. If you’re going to include fruit as part of your nutritional arsenal, then you should eat berries, namely blueberries and blackberries.
First off, unlike other sugars, berries are going to behave differently in terms of how they affect your blood glucose levels and insulin. They are a low-glycemic food, which some may not realize since they are a simple carbohydrate. Unlike processed sugars, fruit such as berries actually provide a source of fiber. Fiber is important for maintaining a healthy GI tract, lowering cholesterol, reducing the risk of heart disease and cancer and regulating digestion. Most people do not get enough fiber in their diets.
Blueberries and Blackberries are also a rich source of many phytochemicals, antioxidatns, vitamins and minerals.
Both contain lutein, which contributes to healthy vision. Both also contribute to healthy immune function. Blueberries have the highest amount of antioxidants in comparison to other fruits. They provide vitamin C, B complex, vitamin E, vitamin A, copper and even iron.
They are a host of numerous antioxidants that help combat oxidative stress, slow the aging process and even prevent or slow the growth of cancer (anthocyanin).
Among other health benefits, these types of berries have shown to prevent urinary tract infections.
Your diet should include a balance of simple and complex carbohydrates, but you need to make sure the simple carbohydrates are contributing just as much to your health and well-being!
You can include berries in your diet by putting them in your oatmeal in the morning and including them in eggwhite/oatmeal/blueberries muffins(see video below):
I recently became a fan of fresh brussel sprouts and have made them part of my regular diet. Here’s a quick read on some on the many benefits
One of the staples of my current nutritional plan is grass fed beef. I purchase London Broil from Shadowchase Farms at the Blacksburg Farmer’s Market.
With dietary fat making up only about 20% of my total caloric intake, I am very selective about my sources of fat. It’s important to incorporate some saturated fat in the diet, but the grass fed beef has many advantages over sore bought beef that comes from feedlot animal…you’re indirectly getting a lot more nutrients, because of the optimal diet of the grass fed animals you’re eating.
Aside from being naturally high in iron, grass fed beef provides Omega 3′s, which you’re not going to get from regular beef. While it is leaner meat to begin with, the fat you are getting is much high quality.
Here’s an article about the benefits of grass fed beef:
If you’re at all familiar with my viewpoints on nutrition, then you’ve probably already heard me say that not all calories are equal. There are reasons to include some foods, while there are reasons to exclude others. There are optimal and inferior sources of each macronutrient. It drives me crazy when supposed dieticians and nutritionists don’t recognize the difference, making people think it’s ok to consume nutritionally worthless carbohydrates from foods that are mainly enriched flour with preservatives, when they could be making better choices.
Of the the many complex carbohydrates I consider to be optimal, one of them is sweet potatoes and here i’m going to provide reasons for why you should include them in your diet.
When compared to other carbohydrate selections, sweet potatoes have several advantages:
1) Sweet potatoes are an excellent source of fiber…leave the skin on! I buy and eat organic sweet potatoes, because I always eat the skin
2) Sweet potatoes provide a significant amount of beta carotene, helping you fulfill your vitamin A requirements (you’re not going to get that from eating bread, cheerios or bagels). Why is this important? Vitamin A not only aids eyesight and supports immune function, but has also shown to increase testosterone and lower estrogen…guys if this isn’t enough reason to eat sweet potatoes, then I can’t help you!
3) Sweet potatoes also have vitamin c…ret rid of the juice you’re consuming, which is loaded with sugar and will send your blood sugar through the roof, resulting in an insulin spike + fat storage! You don’t need juice! It provides nothing important! Eat citrus fruit, broccoli and sweet potatoes to get vitamin c. Juice will have the same impact on your blood sugar and insulin levels as SODA!
4) Sweet potatoes are loaded with potassium, which is something you’re not going to get from most other starchy carbohydrates choices
Need ideas on how to incorporate sweet potatoes into you diet? Try my Eggwhite/Oatmeal/Sweet Potato Waffle Recipe
1 cup liquid eggwhite
1/2 cup FAGE Greek Yogurt (plain)
4 oz cooked diced sweet potato
1/4 cup oats
1/4 cup oat bran
splenda & cinnamon
you can add natural peanut butter to the finished product for a healthy fat source
BLEND ALL INGREDIENTS TOGETHER TO MAKE BATTER
Here’s my video demonstration:
The Gluten Effect
How Gluten Sensitivity Can Disrupt Your Hormones and Your Life
By Dr. Vikki Petersen
When we talk about the gluten effect, we’re basically talking about how gluten, a protein found in wheat, rye and barley, can have far-reaching negative effects upon your health. If you’re suffering from obesity to fatigue, depression to headaches, arthritis to digestive problems, gluten sensitivity may very well be at the root of your symptoms. Gluten can also affect your hormonal health by stressing the adrenal glands, causing adrenal fatigue and a number of hormone-related health problems.
The Adrenal Glands: Hormone Central
The adrenal glands sit above your kidneys and release hormones into your bloodstream, and likewise respond to feedback from other hormones and chemicals in your body. Their main role is repair and anti-aging. When the adrenal glands become exhausted from chronic stress, they cannot keep up with all the demands made upon them and catabolism (think “cannibalism”) or a breakdown of systems occurs. This catabolism results in your body’s systems becoming incapable of repairing themselves; as a result, their function slowly begins to deteriorate. This leads to fatigue, depression, loss of libido and hormonal imbalance symptoms such as PMS and hot flashes, to name a few.
Gluten sensitivity puts direct stress on your adrenal glands. This stress comes from the inflammatory response created in a gluten-sensitive person’s digestive tract. When gluten creates an inflammatory reaction, it is the balancing efforts of the hormonal pathways that “cool off” the stress and create an anti-inflammatory response. If this happened only occasionally, it wouldn’t upset the adrenals’ ability to function optimally. But in patients with gluten sensitivity (40 percent of the population, by current estimates) this inflammation occurs every time they eat any gluten, which can be several times per day.
So, the adrenals are getting stressed by all the inflammation gluten is creating in the intestines. When this stress becomes chronic due to an individual continuing to consume gluten in their diet, many symptoms are created due to a phenomenon called “adrenal exhaustion.”
Adrenal Exhaustion Caused by Gluten
Common Symptoms of Adrenal Exhaustion
Caused by Gluten Sensitivity
Interruptions in sleep
Difficulty waking in morning
Joint and muscle aches
Weight gain resistant to diet or exercise
Low blood sugar
PMS/ menstrual abnormalities
Under normal conditions, the adrenals make a hormone called pregnenolone (think of it as the “mother hormone”). Pregnenolone is the basic building block of many of the hormones the adrenal glands make, including the sex hormones. These hormones – DHEA, estrogen, testosterone and progesterone – need to be maintained in proper balance to prevent such conditions as PMS, anxiety and infertility.
When chronically stressed, something has to give; the adrenal glands cannot keep up with all their duties. In a very interesting process known as “pregnenolone steal,” the adrenal glands literally “steal” pregnenolone to make the basic hormone the adrenal gland utilizes for energy production, leaving sex hormone production lacking. This “borrowing from Peter to pay Paul” phenomenon results in a host of symptoms associated with hormonal imbalance.
PMS and menopausal symptoms are associated with gluten sensitivity and adrenal exhaustion in this manner. Recall that the adrenal gland produces reproductive hormones, and that pregnenolone serves as the building block for other hormones. Under normal conditions, ample pregnenolone exists for conversion to those hormones, but when stressed, pregnenolone is diverted instead.
What does this mean? When your body has been under chronic stress, it is forced to make a decision: It can get you through the day, putting one foot in front of the other, or it can make adequate amounts of sex hormones.
It can’t do both because it’s too stressed. When put in this situation, your body decides the most pro-survival thing to do is to get you through the day, to the detriment of making sex hormones. This insufficient production of hormones does not occur evenly across the board, however; progesterone tends to fall more dramatically than does estrogen, resulting in a net estrogen dominance.
Symptoms of estrogen dominance include cramping, heavy bleeding, menstrual irregularity, endometriosis, polycystic ovaries, fibrocystic breasts, migraines and PMS. Major symptoms of progesterone deficiency beyond the above is infertility and miscarriage, along with depression and anxiety.
Joint aches and pains can also be created from adrenal exhaustion. In a normal, healthy body, wear and tear on the joints is offset by natural cortisol (a hormone) production from the adrenal glands as they respond to minor joint inflammation in day-to-day living. But when the adrenals are overwhelmed, even minor inflammation persists and eventually can cause significant swelling and/or pain in the joint areas. The ligaments that keep your joints in good alignment and ready to react to movement become lax. Over time, joint pains, muscle spasms and limitations of movement can occur that can elude the best intentions of chiropractors, physical therapists and massage therapists.
What You Can Do
A patient suffering from structural pain seeks out the help of a practitioner who specializes in addressing such areas of the body. In the presence of adrenal exhaustion, such treatment will usually have only temporary results, to the frustration of the patient and practitioner alike. If the underlying root cause is truly adrenal exhaustion, this must be addressed to completely resolve the symptoms of pain and spasm.
Treatment for adrenal stress revolves around lifestyle management (timing of meals, amount of sleep and exercise), identifying any food sensitivities, and using nutritional support to strengthen adrenal function. Supplements such as vitamins B5, B6 and C, whole-root licorice extract and certain forms of ginseng can all be supportive.
Gluten sensitivity is treated by following a strictly gluten-free diet. Complete avoidance of all products containing wheat, rye and barley is the only treatment. (Oats should also be avoided due to cross-contamination, but gluten-free oats are available.) Identifying and treating other issues such as adrenal fatigue and secondary infections are also important in order to regain full health.
The presence of gluten sensitivity and its resultant stress upon the adrenal glands is common, but rarely diagnosed. As a result, millions of women suffer with symptoms that are often correctable with simple diet, nutrition and lifestyle changes. And these are completely natural ways to improve your health; treating gluten sensitivity and adrenal exhaustion does not require drugs or surgery.
Ask your doctor about gluten sensitivity, particularly if you are experiencing symptoms that could be related to adrenal fatigue. There are lab tests available that test for both. It will give you and your doctor a good sense of how your adrenals are functioning and whether your symptoms are attributable to adrenal stress potentially caused by gluten.
Gluten, Gluten Everywhere…
If you’re sensitive or intolerant to gluten, avoiding it can be a real challenge. Just consider how many products contain wheat, rye or barley; most cereals, breads and pastas, just for starters. (The next time you’re in the grocery store, check out the labels of a few of your favorite foods and see which ones are likely to contain gluten.) Gluten is also found in a number of processed foods, including salad dressings, egg substitutes, flavored potato chips, imitation crab and even beer.
If you think you can get away with eating foods that contain gluten, bear in mind that while sensitivity can cause a variety of unpleasant symptoms, gluten intolerance or celiac disease is even more problematic, because gluten actually triggers the body’s immune system, which affects nutrient absorption and can lead to malnutrition, anemia, osteoporosis and other major health problems.
Vikki Petersen, DC, CCN, is the founder of the HealthNOW Medical Center in Sunnyvale, Calif., and the author of The Gluten Effect: How “Innocent” Wheat Is Ruining Your Health.
I will occasionally encounter people who are surprised that I drink coffee, based on my commitment to health & fitness. I could never understand this. Where do people get the idea that coffee is bad for you.
Here’s a little something that discusses the impact of coffee on our health:
My input: you have to recognize that coffee contains caffeine which is a stimulant. You must assess your own individual tolerance for stimulants. For someone who has cardiac issues or high blood pressure, they may want to steer away from consuming much caffeine. Additionally, coffee is a diuretic, so it will deplete water from your body. If you drink coffee you must be that much more conscious about keeping yourself hydrated. Aside from those 2 issues, as long as you’re not putting more than splenda in it, ENJOY YOUR COFFEE!!!
If you look at my diet or pay any attention to foods I advocate, you realize that i’m a huge proponent of consuming broccoli…and plenty of it. Why is broccoli so good for you?
Here’s a few reasons
1) good source of fiber, helps regulate digestion and stabilizes blood sugar
2) while many only think of citrus as providing vitamin c, broccoli is actually a significant source of vitamin C
3) in addition to providing vitamin c, which help keep your immune system strong, broccoli also provides other trace minerals such as zinc and selenium which are crucial for immune health
4) like it’s friends, the orange foods, broccoli, despite being green provides beta carotene
5) broccoli contains phytochemicals (glucosinolates, dithiolthiones, indoles , glucoraphanin, s-methyl cysteine sulfoxide, isothiocyanates, indole-3-carbinol)which have shown to reduce the risk of cancer
6) many think they need to consume dairy in order to get adequate calcium (they end up consuming a lot of unnecessary calories from sugar and animal fat in the dairy)…Broccoli is a significant source of CALCIUM! Yup, that’s right! I don’t drink milk EVER, but I do consume 12oz or more of broccoli a day!
7) For men, broccoli and other cruciferous veggies positively impact hormone balance, enabling a more optimal T/E ratio. indole-3-carbinol has actually shown to block estrogen receptor sites!!!
Don’t believe me? do some research of your own! No reason not to include lots of broccoli in your diet!!!
I have made various modifications to my meal plan over the last 5 weeks, but this is what i’m currently following for this week
5:00am waffles made from liquid eggwhites, oatmeal, oat bran, Fage Greek Yogurt, cooked sweet potatoes, natural peanut butter + cinnamon
1 cups liquid eggwhites, .33 cups oats, .25 cups oat bran, .5 cup Fage, 5 oz sweet potato, 5g natty PB) 2 Scivation EFA, 2 Primaforce CLA, 1 Scivation Sesamin
8:15am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 5oz broccoli, 1 tspn organic flax oil, .5 cup Quinoa (also added spicy brown mustard and hot sauce) 2 Scivation EFA, 2 Primaforce CLA, 1 Scivation Sesamin
11am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 5oz broccoli, 1 tspn organic flax oil, .5 cup Quinoa (also added spicy brown mustard and hot sauce)
1:30/2pm (preworkout meal) 7oz grass fed London Broil or shoulder steak, 1.5 cups Brown Rice, 45g salsa, red hot, 2 Scivation EFA, 1 Primaforce CLA, 1 Scivation Sesamin
5pm (post-workout shake) 50g weighed Scivation Whey, 1 cup oats, 1/2 cup blueberries
6:30pm 3oz chicken, 3oz broccoli (this meal is just to hold me over until my last meal before bed)
9pm 2 whole eggs (Kroger Private Selection Christopher Natural w/ 660mg Omega 3′s per egg), 1 cup eggwhites1
I fluctuate carbohydrate intake as necessary
4:30am 1 scoop (30g) scivation whey (=22g protein)
25 min cardio
5:30am waffles made from liquid eggwhites, oatmeal, oat bran, Fage Greek Yogurt, cooked sweet potatoes, natural peanut butter + cinnamon (I made 5 days worth of batter and cooked all of them ahead of time (the total amounts for 5 days worth of waffles:4 cups liquid eggwhites, 1.25 cups oats, 1.25 cups oat bran, 1.5 cups Fage, 20 oz sweet potato, 70g natty PB)
8:15am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 5oz broccoli, .5 tablespoon flax oil, 4oz sweet potato (also added spicy brown mustard and hot sauce)
11am 5oz chicken breast (perdue fit&easy skinless boneless breast baked), 6oz asparagus, 10g coconut oil, hot sauce
1:30pm (preworkout meal) 8oz grass fed London Broil, 8oz red potatoes, 4oz broccoli
5pm (post-workout shake) 2 scoops (60g weighed) Scivation Whey, 1 cup oats, 1/2 cup blueberries
5:30pm Nature’s Valley Granola Bars (1 pack of 2)
6:15pm 4oz chicken, 1/2 cup black beans, 30g salsa
9pm 2 whole eggs (Kroger Private Selection Christopher Natural w/ 660mg Omega 3′s per egg), 1 cup eggwhites, spinach, 30g salsa
Meal 1: Eggwhite/Oatmeal/Blueberry muffins w/ natty pb or Eggwhite/Oatmeal/Sweet Potato waffles w/ PB
Meal 2: 6oz Chicken Breast, 4oz Broccoli, 1/2 cup Oats, 35-40g Hummus + red hot, spicy brown mustard
Meal 3: 2 scoops Scivation Whey, 20 almonds, grapefruit
Meal 4 (preworkout): 7-8 oz Flank Steak, 2 cups quinoa (or oats)
Meal 5 (post-workout): 2 scoops Scivation Whey, 1 cup oats, granola bar (nature’s valley)
Meal 6: Ole Mexican Xtreme Wellness High Fiber, Low carb wrap with Tuna and hummus
Meal 7: either eggwhites + 2-3 whole eggs (the ones with 660mg omega 3′s per egg) or 2 scoops Scivation whey + natty PB
as of late i’ve been adding small meal or extra calorie in here and there. I often end up eating 8 meals instead of 7. This past week Monday morning I weighed in at 218.5 lbs in the morning and thursday was weight hit the highest point in my off-season: 219.5 lbs. The inclusion of red meat on a daily basis has enabled me to bring my weight up considerably, whereas much of the off-season it has remained atypically low