Archive for the ‘healthy food’ Category

In order to better understand where you are headed it often helps to see where you have been. Throughout this fitness journey I’ve been through a lot.  I went from my highest weight ever of 206lbs to my lowest weight in almost a decade of 166lbs.  I’ve grown stronger, improved my endurance, pushed through obstacles, and made quite a few mistakes.  Looking ahead I benefit from the knowledge that while I’ve grown a lot there is still a tremendous amount of room for improvement.

I have to begin training specifically for Ninja Warrior; I have to eat cleaner (less refined sugars and snacks); and I have to ramp up the intensity of my training sessions 100 percent!

But before we get into all that perhaps it would be helpful to see where I’ve been over the last year and a half.

I started out on February 8th, 2007 @ 206lbs and with a higher body fat percentage than I care to admit.

As disheartening as it was to see how I had let myself go, I was glad to have visual confirmation of my own failings when it came to living a healthy lifestyle.  How did I get there? For me it was two things- too much soda and NO portion control.  I look back and remember some meals where I had thirds on a full size 11 inch plate. (more…)

The Sex Police & the War on Sex

“Ken Giles was jogging in a park in Johnson City, Tenn., when, as he put it, “nature called.” He went off the trail to go take care of business. Then an undercover agent “put the badge in my face and told me that I was under arrest. I just thought I was in trouble for urinating in public.”

It was much more humiliating than that. The park was the site of a police crackdown on gay men using the park for sex. But the police went beyond arrests. Before anyone was convicted, they posted the names, addresses and photos of the men.

Giles’s wife saw his picture on the news. Then his employer fired him. “When I lost my job … my wife was so upset that she had a … a major heart attack.”

Another man named by the police killed himself.” – John Stossel

What purpose does this kind of thing serve?  Why can’t police distinguish between someone trying to relieve themselves and someone try to get some kicks from public sex?  Why are police so busy hiding in bushes or bathroom stalls trying to entrap people into engaging in illicit activities?  While engaging in sexual acts in clear public view in front of others should indeed be a crime, There is no need for all this covert activity and undercover work.

Banning Fast Food to Fight Obesity?

“Jan Perry, a Los Angeles city-council member, is spearheading legislation that would ban new fast-food restaurants like McDonald’s and KFC from opening in a 32-square-mile chunk of the city, including her district.” – WSJ

You might ask why?  The standard response from advocates of such measure

“[These measures are] crucial in the fight against obesity, diabetes and other diseases and health conditions.”

While all of you know I take seriously the problem of obesity in America, this is certainly not the way to go about it.  Limiting the choices of all members of society because some abuse their freedom is the very antithesis of what one should expect from their government.  This problem will only be solved when individuals take responsibility for their actions, not when the government bans or sin taxes every last twinkie, Big Mac, or fried food found in fast food restaurants, grocery stores, or your very own fridge.

Grown up P.E.- Do you Still Hit the Dork With Glasses? Wait, That’s me!

“This is Old School P.E., a two-hour exercise program strictly for adults, built around grown-up versions of gym class staples. Participants say getting in shape is a bonus to the main attraction — a Friday night out with friends, away from the kids.” – Yahoo! News (more…)

It is delicious, thirst quenching, nutrient dense, and now it is also labeled as a natural Viagra.  What is this miraculous food?  Abromosia?  Close, it is watermelon.  The delicious deep red fruit has a whole host of nutritious benefits, tastes 1,000 times better than broccoli, and now, according to Texas A & M’s Fruit and Vegetable Improvement Center some compounds found in watermelons:

“[perform] the same basic effect that Viagra has, to treat erectile dysfunction and maybe even prevent it.”

Moreover, Dr. Bhimu Patil went on to state that, “it’s [watermelon] a great way to relax blood vessels without any drug side-effects”

Sounds like it makes for a great pre-run, pre-workout snack.

Add to these new benefits the long recognized health benefits of watermelons (listed below) and it is probably worth designating the delicious fruit as a totally awesome super food.

Health Benefits of Watermelon; Tips on Knowing a Good Melon when you see it. (more…)

Here is the in depth info for day 1 of the 10 weeks to a ripped body total transformation challenge. (more…)

In the category of “D’uh!.” In the wake of Tim Russert’s heart attack the belief that “if we do everything right — eat healthy, exercise, undergo diligent screening, and get all of our numbers lined up in ideal ranges — that we can prevent heart disease, cancer, diabetes and forestall premature death” is taking quite a few hits.  [1]  While these methods are helpful they are not foolproof guarantees.  Then again, what in life is guaranteed other than death and taxes?

Are you a Metabo? You might ask what is Metabo?  Metabo is another name for a person who is presumed to suffer from Metabolic Syndrome.  And for those too lazy to click on the link here is a definition:

Metabolic syndrome is a compilation of risk factorswaist circumference, blood pressure, blood sugar, and triglyceride and blood lipids (cholesterol). Some say that the more of these indices that are “high,” the greater the risk for heart disease. [Metabo- Is a Small Waistline a Measure of Health?]

The author poses a question that provokes some…interesting…imagery

Is a smaller belt size to prevent heart disease like going braless to reduce risks for breast cancer? [Metabo- Is a Small Waistline a Measure of Health?]

The article also contains this gem which is too good to pass up. (more…)

So busy in fact that I couldn’t fit all my activities and nutritional info on to one excel sheet.  That is why you get three separate GIF files for your viewing pleasure.  Plus, if you click the read more option below, you’ll get a tease about tomorrow’s post- a post I REALLY DON’T want to write or leave up as public record.

Back to the Excel files.  The first GIF showcases today’s activities and basic meal information. As usual (at least for the last week) the day started out with some Wii Fit yoga and boxing.  Around the middle of the day I took the opportunity to lay out the slip and slide and enjoy time with my daughter and wife- and later suffer from a raging sun burn- for over an hour.  Later I took some time to throw in a complete resistance workout using an old set of PowerBlock dumbbells.   Also, I’m not even counting the 50 or so times I had to throw my daughter over my head, run around with her on my shoulders, etc.  I would rank today as a high activity day.


The second GIF is the top half of a more in depth analysis of caloric intake throughout the day.  (more…)

It was a great day out with the family ;-).  65 degrees, sunny all day, and a very energetic daughter to chase around the playground.

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1. Fill up that Trash Can. Go to your refrigerator, pantry, and wherever else you hide food, and find EVERY food items that contains any of the following three ingredients:

Trans-fat, white flour (bleached, unbleached, enriched), and high fructose corn syrup.

You may also want to consider ditching foods that contain processed sugar in exchange for more natural sweeteners like evaporated cane juice. [Why is Cane Juice Better? Click Here to find out] Oh and, if at all possible, ditch the diet sodas. I mean if you absolutely MUST consume soda drink diet instead of regular, and even then limit yourself to less than one can a day.

2. Shopping. With your pantry cleared out, head on over to the grocery store and stock up. Once again avoid anything with the following ingredients:

Trans-fat, white flour (bleached, unbleached, enriched), and high fructose corn syrup.

Instead of transfat, find foods that contain healthy fats like mono- and poly-unsaturated fats. Instead of white flour, accept nothing less than 100% whole wheat flour. Instead of high fructose corn syrup how about foods containing evaporated cane juice or some other less processed sugar substitute.

Learn three more ways to start living healthier today by clicking below…

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Start with a 1/2 cup serving of Kashi’s Honey Almond Flax Go Lean Crunch…

Kashi Crunch

Add a 1/2 cup serving of U.S. Mill’s Uncle Sam cereal with flax seed…

Uncle Sam cereal

And crush up two pieces of Hershey’s Extra dark 60% cocoa dark chocolate squares

Hershey’s

This combo provides you with approximately:

10 grams of protein

12 grams of dietary fiber (4 g soluble, 8 g insoluble)

2.5 grams of fat (the good kinds). The Chocolate adds some saturated fats to the mix, but it is worth it for the taste and the flavanols. [W/ Chocolate about 8 g fat]

Try it out! It will get you started in the morning AND it will keep your engines running well into the day.

In order to win you need to have a plan. Plus, if you begin with a plan and you succeed you get to say, “I love it when a plan comes together.” And since I love success AND I love quoting the A-team I am approaching my friendly wager with Israel (and whoever else joins in) with a both brilliant and intense fitness and nutrition regimen that will push my body to the limits of muscular growth.

My Plan to Win

Resistance Training: I will be following the H.I.T. training methods outlined in The New High Intensity Training. That means I’ll be resistance training between 2 and 3 times a week. My workout sessions will include no more than one set, and no more than 11 exercises per workout. Each set will be taken until complete muscle failure.

Cardiovascular Training: Three to four times a week I will be engaged in hard hitting, fast, and short cardio routines. My principal cardio tools will be my trusty jump rope, public roads, and the treadmills at my university’s gym- so basically jumping rope and running.

Click Below to Discover my not-so-Secret Weapon..

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