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Healthy Mediterranean Diet Recipes

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The 5 Top Fruits for Fat Loss

Now that we have discussed how fruits help to maintain a healthy weight, we can focus on which fruits are the best for fat loss.

After all, some fruits have more sugar than others and other fruit products are so highly processed that they no longer resemble the fruit they once were.

Pears: The fiber content of pears is one of the highest--about 4 grams of fiber per medium pear. More fiber means the fruit is more filling and will keep your blood sugar more stable while ingesting the fruit sugar.Apples: Just like pears, apples are also very filling. You know what they say; an apple a day keeps the pounds away.Melons: These fruits have a very high water content making them very filling and low calorie. For example, you can eat a whole half of a cantaloupe and it is less than 100 calories!Cherries: This fruit has one of the lowest glycemic index ratings, meaning the sugars in the fruit are not rapidly absorbed. So, even though cherries taste sweet and delicious, they are a fruit that will keep your blood sugar fairly stable which is ideal for weight loss.Grapefruit: This one has a lot of myths surrounding its affect on fat loss. The truth is that grapefruit does not help speed up burning fat directly. However, it still happens to be a great fruit for weight loss since the sugars in grapefruit are not rapidly absorbed.

First of all, it is important to remember to avoid fruit juices even if it is 100% juice. Juice has a highly concentrated amount of sugar and is lacking the filling fiber content of whole fruit.

Secondly, avoid snacking on dried fruit. Half a cup of dried fruit is about 200 calories, but half a cup of fresh grapes is about 60 calories!

Finally, watch out for canned fruit packed in sugary syrups. Fruit can be a great food for fat loss by following a few simple suggestions.

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22 Tips for Weight Loss pt 2

Here is a quick no nonsense guide to what you can to in order to get healthy and lose weight. This is part 2 in a 5 part series.

(Part 1, Part 2, Part 3, Part 4, Part 5)

5 - Learn about substitutions. There are some foods out there that are good for you, but that can be improved upon. For example, eggs may be considered to be good for you, but there are actually egg substitute products that are better for you. The same goes for butter and margarine, for example. If you can find a lower fat, lower calorie, lower carb alternative that is healthy and natural, why not try it? Learning about substitutions is a good way to determine how you can cut calories out of your diet without even trying.

6 - Read your labels. It sucks to read labels, it really does, but it is something that you really need to be able to do if you want to be healthy and make the right food choices. You need to know what you are putting into your mouth and into your body, and if you are not aware of what you are eating, then you are simply flying blind, which is no way for you to live if you care about your health or your well being. You need to be able to do the food math to know whether or not you are making healthy choices, and this is the way to do it.

7 - Tell your family about your diet and weight loss. You are not going to lose this weight all by yourself, even if you are the only person losing any weight. If you have a family at home, or any close friends that you can really rely on, then what you need to do right now is to talk to these important people in your life about your weight loss endeavor so that they can find ways to help you along on your journey. You are going to want their love and support while you work to achieve your goals, and you are going to want to have them present when it comes time to share in all of your grand successes. Maybe some of the new healthy habits that you are making will rub off on them in the right way, and maybe, just maybe, some of your family members will join you on your crusade to become healthy.

8 - Make it public. One of the best ways that you can get on the path to success with weight loss is to be public about what you're doing. Hold yourself accountable for your actions in any way that you possibly can, even if it means blogging publicly about your weight loss goals and dreams. When people begin to read your progress, they will root you on, and you'll have people to succeed for in addition to yourself. It really doesn't get any better than this, because it means having fans and supporters, potentially from all over the world.

Photo Credits: bethography - melting mama

Originally posted 2009-08-18 03:46:37. Republished by Blog Post Promoter

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Physical Culture as an Emergent Phenomena

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Should Physical Culture be studied and understood more like a clock or a cloud?

Borrowing from an analogy put forward by the philosopher Karl Popper, NYT writer David Brooks posits that we tend to think of problems or phenomena as either a “clock” or a “cloud”. Unlike a clock, which can be taken apart and studied as individual, constituent systems/mechanisms, a cloud is a dynamic (or “emergent”) system that can only be studied as a whole.

An emergent system, therefore, is a phenomena/entity that cannot be defined by a straight, lock-step, causal relationship. Instead, it must be understood as a whole, by studying the interplay between its parts.  An interplay that, itself, is continually in flux.

One problem we run into when attempting to deconstruct superior health, athletic performance, or some desired physical attribute (such as hypertrophy), is treating each of these phenomena as if they could be broken-down and studied like the mechanical constituents of a clock.  If A, then B; a very clockwork universe, Newtonian way of thinking.  This is simply wrong-minded (in my humble opinion), and leads to faulty conclusions.

For instance, that true, single-set-to-failure and/or super-slow protocols could be utilized as a sole means of eliciting an individual’s maximum hypertrophy potential is a result of treating hypertrophy as a “clockwork” phenomenon.  That is not to say that there is not a place for these protocols in the larger Physical Culture landscape — far from it — every tool, though, has its appropriate applications and limitations, and these must be thoroughly understood vis-a-vis the cloud-like aspect of (in this case) maximizing the body’s hypertrophy response.

Check out the two following hypertrophy-themed TNation articles, and ask yourself if the study and/or pursuit of maximized muscle growth is a “clock” or “cloud” phenomena.  For now, suspend judgement as to whether the actual pursuit of n=1 maximized hypertrophy is necessarily a “healthy” endeavor, or a good use of one’s allotted time on this earth — focus, instead here, simply on the art and science of gettin’ swole  ;)

The Hypertrophy Specialist

Why Bodybuilders are More Jacked Than Powerlifters

And by the way, if you’re looking to delve a little deeper into emergent systems, Raima Larter’s blog, Complexity Simplified, is an excellent read.

Questions?  Answers!

TTP reader Brendon asks the following:

Keith,

I have begun following your blog and I find your entries informative and helpful.  I have begun to delve into the archives because I am very impressed with the information you provide.  I have switched over to a Paleo/Primal style of eating and do some I.F. on occasion, as well.

However, my question pertains to training not nutrition.  I am soccer goalkeeper playing in college.  I am looking to improve on my performance from a physical aspect during my training this summer.  However, training books and programs from my coaches all seem to tout the mantra of high reps weight training and long distance runs for endurance.  As a goalkeeper, I feel that would be detrimental to my performace since the movements I make in a game involve jumping, diving, and short, quick, and explosive movements in all directions.  The longest run I might make in a game probably won’t exceed 20 yards so I don’t see how a five mile run will help me get any better at those!

So I guess I am asking for advice on how you would approach training a goalkeeper.  I’m certainly not asking for a program since that is what people pay you for!  I was just hoping you could point me in the right direction towards methods you feel would be the most beneficial.  Sorry for the long question and I appreciate any advice you provide!

Thanks,
Brendon

Brendon,

Your gut instinct is spot-on; you ought to focus on training for power, explosiveness and quickness — long/slow runs and higher rep lifting schemes are a poor utilization of your available training time, and will do nothing to improve these aspects of your physicality, not to mention will they do anything  improve the condition/efficiency of your anaerobic energy systems.   Unfortunately, most collegiate strength and conditioning programs are focused on the “money sports” — football and basketball, and to some extent, baseball — which leaves very little time and available effort to put towards the “lesser” (in terms of money-making potential) sports.  This isn’t an indictment of collegiate S&C staffs, it’s just, unfortunately, the economies of scale at work.  It’s just much easier to tell a kid to run for 5 miles and/or hit a higher-rep, bodybuilding-like resistance program, as it involves little in the way of programming and supervision, and the potential for injury is pretty low compared to having these same kids perform unsupervised ballistic/power-intensive work.  Also, I’m quite sure that there is plenty of “old school” training thought permeating the sport of soccer — i.e., to be “in shape”, you gotta log the miles.  The Tabata studies, and subsequent empirical demonstrations of the efficacy of such programs, out to have put that old notion to bed.  Unfortunately, that’s not yet the case.    You’re probably better off cobbling together and implementing your own power/explosiveness-themed S&C plan, if that’s at all possible.  Changing tides and minds takes time that you don’t currently have.  Sporting careers are short-lived.  Endeavor to make yourself better now, and work to change the system later.  You may, in fact, become a role model for the new power-based soccer training paradigm at your school.

Efficient Exercise in the media:

Check out Efficient Exercise’s “Philosophers of Physical Culture”, Skyler Tanner and I, talking shop with Jimmy Moore in episode 475 of the Livin’ la Vida Low Carb Show.  Jimmy is a true professional and a master at guiding one through an interview.  A funny aside here is that I had an unexpected, drop-in consultation just prior to the taping, and I could see Skyler through the studio office window giving me the ol’ wrist-tap as Jimmy, on the other end of our Skype connection, waited patiently for me to finish with the would-be client.  So much for any pre-interview prep!  Skyler and I truly worked this one off-the-cuff.  I guess it helps that, like an old married couple, we can finish each others thoughts and sentences

…and speaking of off-the-cuff shop talk, here’s another episode of EETV; Physical Culture performance art, at its best  -

Workouts for the past couple of weeks -

You’ll notice that most of my workouts incorporate some form or fashion of Autoregulation.  To the extent that a trainee learns to fully incorporate the tenants of Autoregulation within his own training regimen will go a long way toward determining just how accomplished that trainee will become as a Physical Culturalist.  In fact, this “Autoregulation” theme will be the basis of my talk at this summer’s 21 Convention in Orlando.

Think of written training programs as cookbooks, or maybe the old woodcut plans of your 7th-grade shop class.  A true Physical Culturalist is on par with the acclaimed chef or the master woodworker, and a program, recipe or woodworking instructions written by any of these professionals can only hint at a particular theme — the theme, maybe, of a great marinade, crafting a particular piece of furniture or, in the case of Physical Culture, a training program.  Learning the true essence of each endeavor, though, takes years of trial and error, or — and if you’re extremely lucky — an apprenticeship under a master.  Training programs — like cookbooks — are guides, nothing more.  To make a recipe — or a training regimen — truly your own, you have to breathe life, love and art into it.  In the game of Physical Culture, autoregulation is that life, love and art.

5/16/11, Monday
Autoreg each exercise
(A1) deadlift (Oly bar): 135/10; 225/10; 325/6; 415/6, 5

(A2) seated (floor) barbell front press: 95/15; 135/10; 155/7; 175/4, 4

5/18/11, Wednesday

(A1) BOR, Oly bar: 135/12; 225/6; 275/10; 305/7  (Autoreg)

(A2) LM single-arm press: 75/12; 95/10, 10, 10

(A3) RLC: bw/10, 10, 10, 10

Friday, 5/20/11

(A1) Oly bar creds (single-arm power snatch):
65/7; 85/7; 105/3; 115/4 singles, each arm

- three hours later -

(A1) ARX horizontal chest press: hyper-reps/5, 5
(A2) flat DB flyes: 45 x 15, 15
(A3) feet-elevated push-ups to failure: 25, 15

Tuesday, 5/24/11

(A1) barbell muscle-ups: 95/10; 115/6; 165/5, (4, 2, 2, 3, 2, 3, 3)

(A2) ring pull-ups: bw: 12, 15, 14+

(A3) Russian leg curl: bw/10, 10, 10

Autoreg’d muscle-ups.  After the initial 4 reps of the second 6RM set, I just felt primed to continue into a lower-rep extended set.

Wednesday, 5/25/11

(A1) hip press (H2): 445/15; 545/8 (note: increase 25# on each)

(A2) ARX horizontal leg press: HR/3

(A3) blast strap pike: 15

2 rounds; A1 and A2 paired as a hierarchal set.

Thursday, 5/26/11

(A1) feet-elevated drop, stick, rebound push-ups: bw/7 each of 4 rounds

(A2) 45-degree incline press (leverage piece): ballistic reps; +20/7; +30/6; +35/6, 6.  Curtailed set when bar failed to leave hands.

(A3) T-bar row (underhand grip): 100/10; 145/6; 190/12; 215/8  – autoreg’d

Saturday, 5/28/11

(A1) trap bar deadlifts (low grip): 265/10, 10, 10; 355/6, 445/4, 4; 355/12, 12 — autoreg’d

In health,

Keith

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Exercise Anywhere You Go

The best way to benefit from weight loss and exercise is to make it simple. When you make small, regular changes, they will actually add up to much more serious weight loss improvement than what you would achieve by making too many changes at once. There are a wide variety of healthy workouts that you can achieve without a lot of time, space or equipment. The following workout is designed to provide you with an excellent basic workout that you can achieve outside without requiring any equipment. This means that you can rely on your own body for resistance and will be able to do this workout no matter where you are.

All that you are going to need in order to achieve the requirements for this particular brand of workout is a stop watch, enough space to execute the exercises properly, and your own body since your body is the only thing necessary for the creation of resistance. What you should be doing here is attempting to race the clock to see just how fast you can finish the exercise sequence. You should be using a full range of motion and you should never sacrifice good form for the purpose of speed with each of these movements. Simply get the stop watch started and get ready to go!

0 - Warm Up with a light walk or jog,
1 - Begin with a ½ mile run,
2 - Transition into squats or chair-squats, completing a total of 30,
3 - Transition into push-ups or bent-knee push-ups, completing a total of 20,
4 - Transition into sit-ups, completing a total of 30,
5 - Transition into a ¼ mile run,
6 - Transition into squats or chair-squats, completing a total of 60,
7 - Transition into push-ups or bent-knee push-ups, completing a total of 20,
8 - Transition into sit-ups, completing a total of 60,
9 - Transition into a ½ mile run,
10 - Transition into squats or chair-squats, completing a total of 30,
11 - Transition into push-ups or bent-knee push-ups, completing a total of 20,
12 - Transition into sit-ups, completing a total of 30,
13 - Cool Down with a stretch and a light cool down walk or jog.

You should be scaling this workout to suit both your fitness level and your ability level. Shorten the runs or even cut down on the exercise numbers by a third or a half as needed to prevent yourself from overdoing anything. If you have problems performing any of these exercises, try to substitute in another exercise to suit your needs. Make sure that you are not overdoing it with this workout, otherwise you may end up hurting yourself without doing yourself any good.

Despite its simplicity, this is a challenging workout capable of testing your physical limits and keeping you in good shape. This workout, when combined with a healthy diet will completely revolutionize how you lose weight and get healthy.

Photo credits: Thomas Hawk

Originally posted 2009-09-07 03:58:30. Republished by Blog Post Promoter

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Fit Doctors More Likely to Recommend Exercise

Who do you trust? It is a question that all of us must answer to some degree in our lives on a daily basis. While many people will say their parents, siblings, teachers or some other authority figure; many people will also tell you it is their medical doctor. People’s behaviors are heavily swayed by others who they see as an authority in the area that they are seeking advice. In the case of exercise, research is showing that medical doctors are playing an increasingly important role in exercise behavior patterns of patients.

http://www.fitness-health-wellness.com/lifestyle-management/behavioral-strategies/articles/fit-doctors-more-likely-recommend-exercise

The Nutrition Of Animal Testicles

Chefs around the globe are gearing up for the annual, World Testicle and Aphrodisiac Cooking Championship held in Serbia this coming September.

One of the goals of the competition is to raise awareness of the health benefits of eating testicles and a call for a more responsible way to use a greater percentage of the protein provided by farmed animals.

However, what's the nutrition of a bull, pig, or sheep testicle and should you start asking your butcher to save you some?

The nutrition data on testicles was a bit hard to track down (not surprisingly), but here's what I found.

Serving Size: 100g (3.5oz)Calories: 135Protein: 26gFat: 3gCholesterol: 375mgCarbohydrates: 1g

I found some more data concerning a ram testicle, which had similar macronutrients to the beef and pig, but additionally listed the mineral components.

Sodium: 171mgPotassium: 380mgIron: 6%Phospherous: 26%Magnesium: 3%Zinc: 13%Testicles are promoted as an aphrodisiac because they are supposed to also contain testosterone. However, from what I read, you would have to eat them raw to get the benefit. Information on testosterone injections says that the syrum has to be kept away from heat as this will break down the hormone.

Well personally, I don't think I'll be adding testicles to my diet, but to each their own. They are a good source of lean protein and would be perfect for all the people on the Dukan Diet or the 17 Day Diet. Testicles seem awfully high in cholesterol if the source I found is correct, which is more than the daily recommended allowance. Cholesterol is needed to produce testosterone so this would make sense.

I would agree with the notion that a lot of the edible parts of an animal do get wasted, but I don't want to be one that has to eat them. Would you eat bull, pig, or sheep testicles if they were available from your butcher?

Sources: The Journal of the American Oil Chemists Society, 1965, (Vol. 42, page 540) , Fitbit.com

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Fit Doctors More Likely to Recommend Exercise

Who do you trust? It is a question that all of us must answer to some degree in our lives on a daily basis. While many people will say their parents, siblings, teachers or some other authority figure; many people will also tell you it is their medical doctor. People’s behaviors are heavily swayed by others who they see as an authority in the area that they are seeking advice. In the case of exercise, research is showing that medical doctors are playing an increasingly important role in exercise behavior patterns of patients.

http://www.fitness-health-wellness.com/lifestyle-management/behavioral-strategies/articles/fit-doctors-more-likely-recommend-exercise

Is Organic Milk Safer Than Conventional Milk?

I used to be strict about buying only organic milk a few years ago, but eventually I stopped due to the rising cost. Buying organic milk made me feel goods about supporting proper farming practices and I thought I was putting cleaner food into my body.

Now, in the year 2011, it seems our conventional milk supply and farming practices have been cleaned up. So, should we buy organic or conventional milk?

Did you know that most all milk is antibiotic free? There are strict regulations and testing in most countries. If a cow needs to have antibiotics for an illness, the cow is either removed from milking, or treated and put back into milking when antibiotics are not detected in the cow anymore.

First, all cows produce a small amount of bovine somatotropin--the hormone that causes milk production. But, in 1994, Monsanto first produced an artificial growth hormone, rBGH or rBST. By 2000, over 25 countries banned rBGH. The US has not banned rBGH, but most milk farmers do not use it due to public demand. In the US, it is expected that about 5% to 15% of farmers still use rBGH. Even though the FDA says rBGH milk is safe, I avoid it.

So, if you can buy hormone and antibiotic free conventional milk, it basically comes down to the farming practices. Most milk comes from small farmers.Mostly all farms do not have 100% grass fed cows.Organic cows are not fed GMO foods.Organic farms do not use synthetic chemicals which can end up in the milk.Organic cows receive higher quality treatment, but it is difficult to tell how "high quality" this is.Some researchers speculate that organic milk is of a higher quality and higher in omega-3's.
It is really a personal decision whether or not you choose organic or conventional milk. Some have a taste preference for one over the other. Regardless, skim milk is a high quality protein, good source of calcium, and healthy beverage in moderation. For me, I will try to buy organic when I can. How about you?

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Is MSG Really That Dangerous?

 MSG, monosodium glutamate, is the salt of an amino acid that is commonly used as a flavor enhancer.
Glutamate by itself is even used as a flavor enhancer. Originating out of Japan, MSG has been used for years without much scrutiny. When MSG was first discovered, it was as an extract of seaweed.
Is MSG something we should avoid at all costs?
Now that MSG has become common worldwide, we have heard complaints of headaches and other side effects through our friends and the media. However, very few people actually have a bad reaction to MSG. Researchers estimate 25-40% of the world population may be sensitive to MSG.
There have been few documented cases of people having nausea, headaches, tensed breathing, facial pressure, rapid heart beat, and other flu-like symptoms. The most common and likely side effect would be a headache if you happen to be MSG sensitive.
MSG is very similar in composition to soy sauce and Worcestershire sauce which we never hear such negative comments about. There have been countless studies performed on MSG and most all come back with the conclusion that there is no link between MSG and harmful effects. Even the Japanese, who consume large amounts, rarely report negative reactions.
We typically think of MSG in food at Chinese restaurants, but these days it is more common in fast food and processed foods.
Chips and crackersSalty snack foodsCondiments and dressingsSeasoning blends and packetsMarinadesAged and dried meatsFrozen dinners
Most of the foods that contain MSG are the more processed, high sodium, low nutritional value foods. So, this may be why people see a link between higher MSG consumption and increased risk of obesity or other health problems.
There is no reason to avoid MSG unless you have a bad reaction or are sensitive. It has been used for years to get the elderly to eat their food.There is especially no need to avoid glutamate which is found in hundreds of different foods, and even exists naturally in our own bodies.
Editor's Note: MSG is often not listed as such in the UK, Australia, and New Zealand, but instead listed as food additive #621 in the ingredients label.
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10 Things to Remember About Taking Medication

10 Things to Remember About Taking Medication: "Prescription medications are widely used. I’ve worked in pharmacies for nearly 15 years and compiled a list to help you make the most your medications. Below are some tips to remember when using medication to get the most out of your therapy: 1. Your medicine is for you. Just you. Not your brother. Or aunt. Or mom. Or son. If the bottle has your"

Tips to help you live a healthier Doer, on-the-go, lifestyle!

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Take Responsibility for your Health!

Today the US and global economies are at an all time low. Most of us have ever experienced a down economy like this. Capitalism as we once knew it has changed and will continue to change. I don’t think any of us will look at a dollar bill the same way we once did. Cutting costs, tightening our belts and doing without have become the current thread that runs through numerous households.

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My Hcg Diet System

My Hcg Diet System - Weight Loss Diet Plans For Easy & Quick Results. Make 75% Commission on this brand new product. No Launch Or Big Jv Partners so Low competition http://myhcgdietsystem.com/affiliates.html

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