Archive for the ‘nutrition’ Category

There have been several powerful and moving answers to our prayers over the last few weeks.  Expect a full post sometime next week.

There is the possibility (if I can scrape together the money) that I will be doing a review of protein bar brands.  To make this review helpful I will only review bars available at most Wal-marts and GNC stores.

An advance copy of my encyclopedia entry on slave patrols will probably be posted toward the beginning of next week.  I would value the input of any grammarians and English majors who read my blog.

Also, expect on update on fitness gains, losses, and plateaus at the halfway point in this Two Week Transformation Challenge.

You need to check out this month’s copy of Men’s Health magazine. Here are a few articles and tips from the latest copy for your enjoyment:

The TNT (Targeted Nutrition Tactics) weight loss plan by Men’s Health

An interesting diet plan that seems like a twist on Atkins. For the most part it seems like a run of the mill low carb diet except for the fact that by the fourth week you have two days a week to eat lots of carbs- and the rest of the week is low carb. It is fairly interesting, can’t say I am completely sold, but swing by and check it out.

Men’s Health has it packaged as a 12 week weight loss program. And you all know how crazy I am about challenges and programs that are numbered in weeks (Two Week Total Transformation Challenge!!). I have never been crazy about low carb diets but then again it has been a LONG time since I tried one. Plus with the cost of steak these days (thanks a lot federal subsidies to ethanol- the biggest waist of cattle feed) I am not sure I could afford a low carb diet.

A Beach Body: Bingo [A Weight Free Workout]

Four simple exercises for those without dumbbells or kitty litter containers full of rocks.

Know More, Grow More [not available online]- The most interesting and surprising part of this article was the author’s comment that “You should be able to do a chinup with as much weight as you can bench press.” The author, Micheal Boyle, notes that once your bench press exceeds your chin-up by more than 15% the risk of shoulder injuries “rise significantly.”

Boyle suggests a simple test. Grab the closest chinup bar and see how many reps you can pound out. Now go to the bench press and put your body weight on the bar (he doesn’t say whether to add the bar’s weight into the equation) and see how many reps you can do. If you can do more bench press reps with your body weight than you can do chin-ups you are at risk for shoulder injuries. See Page 118

The Traveling Man’s Eating Plan

An excellent article for those who spend a lot of time on the road or out of the home. Here are the author’s tips (check out the complete article here)

  1. Forget about the menu. Know what you are going to order before you even enter the restaurant.
  2. Consider staying at a Bed and Breakfast. These usually offer home cooked meals (more of a healthy selection and less junk).
  3. Manage temptation. Ask the hotel to stock your mini-fridge with food fit for a diabetic. “This is a frequent request, and most hotels oblige by swapping out high-sugar junk foods for milk, cheese, vegetables, diet soda, and fruit[.]”
  4. Keep your laptop on your desk.
  5. Invite a new client to dinner- Apparently when eating with strangers men ate 35% fewer calories than when eating with friends and loved ones.
  6. Be your own man- Don’t order the same nasty food as the group. Show yourself as a leader and someone who is in charge of their own body.
  7. Keep a stash of protein bars, but use caution. Aim for low calories protein bars. The author recommends Snicker’s Marathon bar.

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All three of the above foods are healthy, delicious, and well priced. Not to mention available at Wal-mart or other large grocery chains.

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This stuff tastes so good you would think it is bad for you. Check out the nutritional stats above. And as far as nutrients and vitamins go, well, I think you will be impressed.

Calcium: 20%; Vitamin E: 15%; Folic Acid: 10%; Vitamin C: 10%; Vitamin B6: 15%; Vitamin B12: 10%.

And don’t forget that CocoaVia bars contain

  1. Natural plant extracts that could reduce bad cholesterol by up to 8%
  2. CocoaVia contains high levels of naturally occurring cocoa flavanols that are good for circulation.

Find a store near your that sells CocoaVia products by clicking here.

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 Here are my updated before and after pictures.  The pictures on the left (your left) are from February 8, 2007.  The pictures on the right (your right) are from June 6th, 2007.  Almost exactly four months to the day from when I began this weight loss journey.

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The guy above (the old me) had a 42 inch waist.  Now, as of today, my waist is 34 1/2 inches.

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See all those rolls of fat on the left hand picture?  That guy weighed 206 lbs .  Think of how big my fat cell’s must have been.  Now, I weigh 169.2 lbs- less than 10 lbs from my goal weight. What a difference losing 36+ lbs of fat can make from all perspectives.

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The old me had a gut that hung over my belt.  That 42 inch waist was a miserable traveling companion.  It popped numerous button from the front of some great khaki pants.  Now, when I put on my fat clothes they hang on me like  a trash bag, and my old, old, old clothes fit perfectly.

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The guy above is a much healthier, happier, energetic man.  Praise the Lord for positive change and for the strength to endure.

Shake

Ah, the joys of a good morning shake.  For mine I like to use 1/2 cup of low-calorie yogurt, 1/2 cup 1% milk, 1/2 cup frozen strawberries, 1/2 cup frozen blackberries, and one banana, 1/4 whole (cooked) oats.   These kind of shakes are always tasty, refreshing, and full of nutrients and vitamins.

It is the kind of drink I need to get myself moving in the morning.  The simple (and natural) sugars give the mind a good push-start, while the protein from the yogurt and milk are great fuel for the ol’ muscles.  Lastly, the oats provide good complex carbs for long term energy production.

Now for the meal plan

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Tomorrow’s gonna be the day I shatter the 173 lbs barrier.  Not that morning, but what I do during the day will result in me weighing in on Monday (5/28) at 172.9.

The odds are stacked against me.  Why?  Well tomorrow is church, and church means one troublesome thing, donuts– Dunkin Donuts to be exact.  I think even allowing myself one (and only eating one is hard enough), if I trim back my calories at lunch and my afternoon snack, I can still pull it off.

So here’s the plan for tomorrow…

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