Gobble Gobble

Turkey Day is coming up again which means, for me at least, the kick off of some serious eating. This is the time of year where you throw caution to the wind, eat foods, pastries, and gorge on things that quite frankly, you normally do not. Maybe this is the year that you take control over the cravings and instead control your intake.

So things to keep in mind as you enter the holiday season:

• Take small bites. The more you chew, the more you satisfy the hunger in your brain.
• Pass on the stuffing, eat more of the turkey, salad, fruits, and veggies.
• Smaller Portions. Sometimes our eyes are bigger than our stomachs. And when we see food, we have an urge to eat it all, especially when it is on the dinner plate. So take a small amount of food here and there. The end result will be you eat a little less, won't get sick, and won't hate yourself the next morning.
• Do something physical after dinner. It's Thanksgiving, which guarantees you have that one person in the neighborhood who already put up Christmas lights. Now I don't care what religion you are, Christmas lights are enjoyable. So go for a little walk and go see them. Unless of course your house is the one lighting up the street.

Couples Weight

It is a Scientific fact that when in a relationship you will gain weight

Despite the fact that I have not actually done any hard scientific research on the topic, you gain weight when you are in a relationship. It is inevitable that, eventually, your waistline will grow with your relationship. I'm not saying you will gain 30lbs or that you no longer have to stay fit, I'm just stating a fact. Ask anyone around you, when in a relationship they eventually start gaining an inch or two.

Why?

Well think about it, what do couples do most together... EAT. Most dates are designed around the concept of some sort of meal. Think of the most cliche date in the world, dinner and a movie. You go out and you eat, or when the other person snacks, you snack. It isn't a bad thing, it is only something that, in the moment, you are not conscious of.

Then think of this, if one of you says to the other, "I'm getting fat," what is the other going to respond with? "No you are not!" (Unless of course you are either A) an a-hole or B) Brutally honest with one another.) **Addendum to my original thought, the woman can say the man is getting fat without any repercussions. 

It is a vicious cycle, one that isn't going to break. Now you can still be eating healthy, exercising, and doing everything right. However, without that drive to look good to attract someone of the other sex, you aren't as tone as you once were. 

Obviously you want to fight this, you want to look like you did when you first met. Nothing is really stopping you, except for yourself, and maybe that significant other who constantly cooks you great meals and you can't help but to eat it all. Ask my lady friend, she doesn't cook, so I have no excuse, HA!

Protein!! Nom Nom Nom

I want everyone to know, Protein Supplementation is not necessary. You don’t have to take a protein supplement to get big and strong, but it doesn’t hurt. That being said, everyone is going to tell you to take protein, why, because it is what your muscles are made of. So if you eat more protein, there will be more to produce muscles, right? If only it were so simple, but for the sake of time let’s assume this is a somewhat accurate idea.

When you think about it, Protein is Protein, but not all protein is created equal, right? Most individuals do not know the difference between the inordinate amounts of Protein Powders. Do you buy the Herbalife, Muscle Tech, Muscle Pharm, Muscle Milk, BSN, etc, etc; there are just too many options.  Then each brand gets more specific with their Whey, Soy, or Casein powders. It is just so much to handle and so much to take in. Some of the proteins digest quicker than others, some take longer to digest on purpose. Taking all of this into account will help to determine when or how to ingest the specific protein products.

So why should we bother with all the confusion? Why even take a protein supplement? The answer is simple, most people don’t eat correctly. Our culture is one surrounding carbs, from breads/grains. Just look at our food table, proportionately; everything is geared towards the grains. Meats aren’t that important by comparison, neither are the fruits and vegetables.

**Side Note** Fruits are carbs, good carbs, simple carbs that are quickly broken down into glucose, the starting block for creating Adenosine Triphosphate, ATP, and basic unit of Energy in our bodies. Therefore glucose leads to the creation of ATP or energy. So fruits and vegetables are digested quickly, and create immediate energy.

Back to protein, our body needs it because it is made up of it. So unless you are eating a lot of meats get a protein supplement. Read the labels; buy something based on your needs. Whey is fast acting, usually comes packed with lots of BCAA’s, EAA’s, and Vitamins. It is a good, post workout drink, or even used as a meal, snack, during the day. Casein is slow acting, absorbs over a longer period of time. So if you aren’t going to be eating for a little while, like at night when you’re sleeping, Casein is the protein for you. Both of these are Milk byproducts, so if you have an allergy, you need an alternative source, Egg Protein. Eggs are magical, just ask the nearest body builder, nutritionist, or personal trainer. Eggs are little powder kegs of goodness.

Oneresult.com has a great article on the different proteins and their usages. Check it out, let me know what you think. I’m sure it will be rather informational. 

High Sugar Diets Make You Fat... Fact

So I was clicking around on Yahoo News when I came across the following story: Cutting back on Your Sugar Intake.  The blurb below it goes as such:

High sugar consumption contributes to weight gain and has become accepted as a fact. The sugar actually makes us sick. A recent article in the New York Times Magazine suggests sugar could play a…

Well I'll be a monkey's uncle, you mean Sugar can make you fat?! What a great job reporting by the New York Times.

I mean come on, why do people need to be told this stuff? It is common sense that sugar can lead to being fat. This is the kind of crap that I just don't understand. How can an individual be stupid enough not to realize that excess sugar is unhealthy? It just amazes me that this is necessary to be in the news. Think about it, our society is so lacking in intelligence that we must have the news tell us sugar can be bad for us. We need the news to let us know that foods with no nutritional value can actually be detrimental to our health. 

I think it is about time that we have mandated nutrition classes in our public educational systems. Kids need to be educated from early childhood so that they do not become the spitting image of their parents, both physically and mentally.

Rant Concluded

Avocados... Simply Amazing

So back in May I decided to try guacamole for the first time.  Since then, I have been in love with this delectable little fruit, the avocado. I'm not quite sure what it is, but I could eat an avocado everyday, with just about any meal.

It was once I started enjoying avocado daily, that I realized I was not alone. It seems that they are appearing on menus just about everywhere. More and more I see them in salads, in entrees, and I have even noticed slices of avocado offered as a side dish.

With my new obsession, I have found a way to incorporate the avocado into many of the meals that I prepare. In most cases, I use the avocado as an addition to the meal, so give it a different taste for the pallet. However, most recently, I have been using avocado as a supplement for cheese. I find it to be just creamy enough, especially when smashed into guacamole form, to replace cheese as a healthy alternative in most dishes. As my personal diet has slowly evolved, I find this ability to supplement the avocado for cheese beneficial in reducing my dairy intake.

The Avocado has further increased my belief in the superiority of natural foods over processed foods.
However, do not take my word for it, try experimenting with this little guy. I'm sure you'll like the results.

Honey Lemon Pork Chops

The Honey-Lemon Pork Chop

I made this for dinner one night for me and my mother. Let me tell you, it came out quite amazing. My original plan was to grill the Pork Chops, but mother nature had other plans with her silly rain storms. I'm actually possibly going to try making the sauce/marinade again, but this time with Chicken.  So what you need are:

• Pork Chops
• Lemon Juice
• Garlic
• Onion
• Honey
• Lemon
• Black Pepper
• Basil

Plan of Action:

1. Place Pork Chops in a Pyrex large enough to fit all three.
2. Fill bottom of Pyrex with enough lemon juice, so the level of juice is about halfway up the porkchop 
3. Top Pork Chops with 1/3 cup honey. (I added enough so that there was Honey not only covering the porkchops, but in the lemon juice marinade)
4. Dice 3 Garlic Cloves, place on top
5. Dice 1 Medium Yellow Onion, place on top
6. Slice 1 Lemon, place on top
7. Sprinkle Fresh Cracked Pepper on top
8. Garnish with Dried Basil
9. Allow to Marinade in Fridge for at least 1 hour. (You want all the juices to be absorbed)
10. Set oven for 400º, allow Pork Chops to cook for about 45 minutes. I chose to cook them slowly because I did not want them to dry out.

The P90X

Fruits and vegetables are filled with carbs. So I can only have them once a day.

A friend of mine, who we shall refer to as Lady, recently started doing the P90x workouts. She has been raving about how she is getting in great shape and more importantly to her, losing weight. On Tuesday I asked Lady how the P90x was going. She replied by explaining that the workouts are getting more intense but she is able to do them easier. The break down of the whole system is to increase in progression of exercises, while changing up your workout daily. Both ideas are in fact good ones and create a positive outcome. However, then she began to explain the diet program associated with the P90X system.

The diet preaches to consume large amounts of protein. Everything that I have read and follow agrees with this idea, so no arguments from me. Lady then started saying how she has cut out a lot of carbs and hates that she has to passes up on the pasta and potatoes. I started to laugh and explain how I've changed my diet to cut down on those things as well. So at this point I'm thinking, wow this diet plan has got it right. I then explained to her how personally I increased my fruit and vegetable loads.  She then went on to make the opening statement "Fruits and vegetables are filled with carbs. So I can only have them once a day." I did almost a double take as she stated this.  There are so many things wrong with this idea that I do not even know where to start.

At this point, I tried to explain to Lady that fruits and vegetables should be the foundation of her diet. By limiting them, she was not receiving all the nutritious vitamins and minerals that her body wants and craves.  However, she had been brain washed by the P90X Program that all carbs are bad. Sadly everything I was saying falling on deaf ears.

I agree with the P90x diet plan in regard to increasing the amount of protein one should consume. I'm a big believer that humans were meant to eat meant. So eating a high protein diet, like hers, is definitely a positive thing in my eyes. When eating a high protein diet, one has to make sure they ingest enough fruits, vegetables, and fats to avoid, in essence, overdosing with Protein.

It is important to note that I have read information on both Paleo and Primal diets. I would not refer to my personal diet as either. If anything it is a modified, less intense, version of the Primal Diet. I don't believe we should completely cut out the processed foods we enjoy. I do believe in making healthier versions of these foods and finding alternative methods/ingredients for making them. In the end, it is all about moderation, if you are able to do everything in moderation, you should be alright.

Overcoming the Food

The use of comfort foods is a practice that we must prevent. Clearly to do so is easier said than done. However, I believe in taking what I am going to refer to as the Conscious Approach.

For years I have had many a bad habit, and once realizing them, I've taken an active or conscious role in stopping them. Therefore I have taken the same approach when using comfort foods. For a while I was using Mac & Cheese too often as a way to comfort myself. While in school I would eat it while studying for an exam to try and de-stress in something I enjoyed. Then after I had taken the test, I would consume the rest of the box, or another comforting food. If I had a bad week, I would enjoy a nice creamy bowl of Mac & Cheese. You get the picture; I was eating a lot of it.

What makes things worse, I was eating the boxed kind, so the cheese sauce was even more unhealthy than one you make yourself. And the amount of pasta I was putting down in one serving alone was beyond what a normal person should. I could not help myself; I was in love with the stuff. Since it was/is my favorite food since I was a child, it had all these positive connotations associated with it.

So how did I overcome the Mac & Cheese bingeing. Well, it is still a work in progress. At first I was constantly conscious of the fact that I was eating it too often. So by bringing this to my own attention, I cut back. I started eating Mac & Cheese less often, while also decreasing the serving sizes.

I was raised in a Catholic/Jewish household. We have upheld many traditions from both faiths throughout my life. One of these traditions is that of Lent, the 40-day period between Ash Wednesday and Easter Sunday. During Lent you are not supposed to eat meat on Fridays and you are supposed to sacrifice something that brings you joy. This year for Lent I gave up Mac & Cheese in my continuing effort to limit myself. It is quite impressive how often I was presented with Mac & Cheese during this time period. 

Self-control is very important when it comes to nutrition. Being conscious of my Mac & Cheese obsession has helped me to limit myself. Knowing that I ate it mostly under times of stress has also been helpful. I find that being aware of what, when, and why you are consuming something helps immensely. You can limit yourself because you know there is an issue.  

Gluten Free Stuffed Crêpe/Manicotti Shell

Since it is Lent, I can not have meat on fridays. Therefore I have been coming up with some slightly inventive meals. The following is a two parter.

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The Shell

• 3 Eggs
• 1 Cup Water
• 1/2 Cup Almond Flour
• 1/3 Cup Rice Flour
• 1/4 Cup Corn Starch
• Pinch of Salt
• Pinch of Pepper
• Butter/Oil

1. In a medium sized bowl, blend Eggs, Water, Almond Flour, Rice Flour, Salt, and Pepper
2. Slowly add Corn starch to reach consistency of a Crêpe/Omelet batter
3. Heat a small pan, add butter or oil, bring to a simmer
4. Add 2 teaspoons of batter to pan
5. Cook until edges become dry and flip. Let cook for 5-10 second on opposite and remove from pan.
6. Repeat until all batter has been used. Makes between 8 and 10 shells.

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Baked Shells Stuffed With Cheese, Lettuce, Tomato, and Sautéed Onions

• 1 Medium Sized Tomatoes
• 1 Cup of Chopped Lettuce
• 1/2 of a Large Onion
• 3 Garlic Cloves
• 1 Cup of Grated Cheese
• Crêpe Shells 
• Butter/Oil

1. Preheat oven for 400º
2. Finely dice the tomato and lettuce and place on side.
3. Chop both the onion and garlic.
4. Heat a small pan, add butter or oil, bring to a simmer
5. Put chopped onion in pan to sauté. Once about halfway done, add the chopped garlic. Sauté both until the onion is almost transparent. Remove from pan and place on paper towel to absorb excess oil/butter.
6. Lay Crêpe Shell and place cheese, tomato, lettuce, onion, and garlic on top of the opened shell.
7. Roll the shell and place it with the seam pointing downward on a bakers tray for baking. Repeat until all shells have been used.
8. Season the outside of the shells with whatever spices you prefer. I personally used basil, salt, and pepper.
9. Sprinkle remaining cheese, tomato, onion, and garlic on top of rolled shells.
10. Place tray in over for 15 minutes, or until cheese begins to brown.
11. Remove from oven and serve using a spatula to avoid the shells breaking.

Comfort Foods

Using food as a comforting tool can lead to obesity, depression, and dependency. While I am not at privilege to discuss how to cope with such problems, I do know that dependency on food can be very detrimental to your health.  This dependency on these “comfort foods” should be avoided at all costs.

Everyone has his or her own personal comfort food. You have that special something that they make, or purchase, that gives you the warm and fuzzy feeling inside after a long day. The point of this food is to relieve the stress that you are experiencing. Personally, my comfort food is macaroni & cheese. Throughout high school and college, whenever I would have a really stress filled day, I would always make myself some macaroni & cheese. During those times, I found I would immediately feel better, however the effects the food had on me later were not as blissful as that first glorious bite.

The health risks associated with comfort foods can be easily assessed. Just take a look at the foods most consider comfort foods. Most people will retreat to the ice creams, cookies, pastries, candies, and all sorts of unhealthy and processed fatty foods. This is not your fault, entirely that is. Bring yourself back to when you were a child. Your parents, or grandparents, would always give you a treat when you were good, or even when you were upset. So you have much positive connotation associated with a specific food. This feeling of happiness has been engrained in your subconscious as comforting as a result.

In reality, the comfort foods are more detrimental than helpful. Sure, they make you feel good initially. Most of these foods are high in sugars, and an influx of sugar (glucose) into your system will give you a sugar high, yes it does exist. However this sugar high does not last very long. Within an hour or two your body will come crashing down, leaving you feeling worse than before. Also with this high amount of glucose being circulated, not all of it can be stored in your muscles and liver, as it is supposed to do. The extra glucose that is not excreted from your body will be stored in the form of fat cells. These however are just the physiological results of excess sugar intakes from our comfort foods.

Usually a comfort food is not a comfort nibble. When upset we gorge ourselves in hopes of feeling the bliss we have associated with our comfort food of choice. We consume the entire cake, the carton of ice cream, tray of cookies, or in my case the bowl of macaroni & cheese. This leaves us not only feeling bloated, but looking bloated. This will affect your self-image, and can thus make you feel worse. One of the more profound quotes on this subjects come from the pen of comedian Mike Meyers. As he said in Austin Powers 2 while playing the character Fat Bastard, “I eat because I’m unhappy, I’m unhappy because I eat. It’s a vicious cycle.”

So now we must break this "vicious cycle." In my next post I will tackle the question as to how we avoid using comfort foods.

What's Your Motivation

There is always that underlying reason. The truth as to why we, as people, do what we do. The motivation behind our actions is usually something very simple, the same holds true in the health and fitness community. People diet for a reason, they work out for a reason, and they help others for a reason. It is no big secret why they do what they do, or is it?

People who diet and exercise usually do so to "get in shape." However, this is such a general excuse, why do they want to get in shape. Are they trying to get the attention of that special someone? Are they unhappy with their self image? Or do they truly believe their health is deteriorating and needs to be healed?

Whatever your motivation is, harness it! Use it to fully open yourself to the world of the healthy. Always remember however, to do it for yourself. As one of my friends advocates, Be Selfish! You are the only person who needs to live your life. Eat right for yourself! Sleep well for yourself! Exercise for yourself!

Let your motivation be your guide to a healthier lifestyle. It may take a while and it may be frustrating. It will be worth it, trust me. There is no better feeling than fulfilling one's self.

Dietary Changes

For the past three weeks I have been cleaning up my diet. As a result, I have lost 10lbs. In addition, I am looking more fit and remembering what my abs once looked like. Now to do so, I did not go on a diet, I changed my diet. These are two very different concepts. I am currently trying to change my entire lifestyle, starting with what I eat and when I eat it.


The method I am practicing is actually quite simple, "Eat Less More Often." This is not a secret of the trade by any means. If you speak to any nutritionist or doctor for that matter, they will tell you portion control is the key to healthy weight loss. Instead of eating a small breakfast, big lunch, and big dinner, I have broken down my meals into smaller servings. I have been eating anywhere from 4-8 times daily.


The biggest difference I find is in what I've been eating. For breakfast, I eat either a bagel with cream cheese, two English Muffins, or a nice hearty bowl of frost mini-wheats. With breakfast I have at least two glasses of juice, lately Cranberry Pomegranate, and a glass of water. After which I take Acidophylus, the pro-biotic, beacuse I have digestive problems. The Acidophylus helped to balance out the stomach issues I was having this past fall/winter.


Prior to my workout I will drink a pre-workout drink. This supplies both energy and acts in place of a multivitamin. During the workout I will consume anywhere from 24 to 48 ounces of water on average. After my work out I will continue to drink water and have been eating my "lunch." I will either consume 1-2 containers of Yogurt, a salad, or half of a deli sandwich, lately lettuce, tomato, mozzarella, and either turkey or chicken breast. I don't add any dressing or anything like that to my sandwich, you've got to keep it clean.


My dinners vary, because I live at home with my parents still (no shame in this economy). Regardless of who cooks, we have been keeping the food cleaner. Cutting out the unnecessary fats, while still eating things that are appetizing. Dinner is by far my least healthy meal of the day. However, because of my current fitness level, I do not find it to be a problem of too much significance. 


Through the course of the day I may snack on a cookie here and there, they are my kryptonite. I also like to snack on granola bars, protein shakes, and things of that nature. On the daily I consume, at least, 1 gallon of water. I find drinking a lot of water, or fluids with little to no artificial sugars or flavorings in them, helps to cleanse the system. Also, being fully hydrated is great for the mind, skin, and body overall.