We will be posting meal plans for the 30 day challenge. They will all be Whole 30 approved! My goal is to post meal ideas and recipes each day! Stay tuned....
2 boneless skinless chicken breasts
1/2 - 1 cup coconut flour, sifted
1 T paprika
1/4 tsp pepper
salt to taste
poultry seasonings to taste
6 T ghee butter, melted
Preheat oven to 350. Mix all dry ingredients. Dip chicken in melted ghee butter, then coat with dry ingredients. Place in oven for 30-45 mins or until cooked all the way through.
*Whole 30 approved
Starting a workout program is a HUGE step towards seeking a life of health and vitality, but as Ben and Matt explained at Saturday's nutrition seminar, it is only a piece to the puzzle of optimum health. What you are fueling your body with is extremely important to maintaining a long, high quality life.
Did you know signs that you have a food intolerance and/or allergy are not limited to digestive complaints? If you are eating a food that you are intolerant or allergic to, you can experience any of the following symptoms: acne and other skin conditions like eczema and psoriasis, weight gain (fat and water retention), emotional/mental symptoms (anxiety, depression, etc) and body aches (migraines, etc). Many health ailments like these are signs of inflammation in the body due to a toxic (allergenic) diet. These symptoms can also be a sign of an overgrowth of microorganisms (microscopic living organisms) living in your digestive tract and tissues. People have been able to cure these symptoms by simply cleaning up their diet, in turn removing food intolerances and allergens and clearing away any pathogenic microorganisms in their intestines.
To optimize your diet, first implement an elimination diet, while making sure you address any nutrient deficiencies as well. An elimination diet not only removes foods that a person is intolerant to or allergic to, but it also addresses removing foods that may be feeding harmful microorganisms like bacteria, yeast, parasites, and fungus in the digestive tract, skin, and tissues. Saturday Ben and Matt challenged us to cut out gluten, dairy, and sugar from our diet. These foods should all be removed in any elimination diet. In addition to these foods, it is helpful to avoid all other commonly allergenic foods (soy, tomatoes, citrus, yeast, chocolate, nuts/seeds, eggs). Once you have eliminated these foods for at least 2 weeks (or ideally 30 days), you can start reintroducing them back in one at a time. Pay attention to how your body responds to you reintroducing each food (skin reactions, constipation/diarrhea, gas, bloating, irritability, depression, anxiety, trouble sleeping, feeling fatigued, body aches, headaches, etc.). It is important to only reintroduce one food at a time and wait at least three days in between different foods. It takes your body approximately 72 hours to clear an allergen, so you don't want to reintroduce a second food until you are sure the first food did not cause a reaction. Other foods that should be avoided on an elimination diet because they feed pathogenic microbes include: vinegars, fruits, sweeteners of any kind (honey, sugar alcohols, etc), starches, grains, and sugars (lactose, fructose, etc).
We want our clients to experience the highest quality of life possible which we believe can be achieved by proper fitness and fuel!
4 Muscle-Building Supplements That Don't Work
Supplement companies are like meteorologists. If what they say is true about half the time, nobody makes a fuss. But if you're a regular consumer of muscle-building supplements on the wrong end of that 50 percent, you could waste hundreds of dollars on products that don't live up to the hype.
Open a bodybuilding magazine or walk into a supplement store and you'll be bombarded with bold claims that promise to turn you into Superman with the pop of a pill. But did you know that the U.S. Food and Drug Administration does not regulate nutritional supplements? In fact, as long as a supplement hasn't been shown to be harmful and doesn't claim to cure a disease, it's fair game–even if the supplement is completely useless.
Luckily, researchers work hard to find the truth about supplements–and it's not always pretty. Before taking any supplement, ask a doctor or dietician, and consult a trustworthy source like the Supplement Goals Reference Guide or Stack Guide from the experts at Examine.com.
Here are four popular muscle building supplements that, according to science, aren't worth a penny. When you're done looking at these, check out these supplements, which actually do help you.
L-glutamine, an amino acid, increases protein synthesis and reduces protein breakdown to help build muscle.
No studies confirm that glutamine helps build muscle in healthy individuals. Glutamine only seems to enhance muscle building in those with muscle-wasting disease or physical trauma, such as burns or puncture wounds.
In healthy individuals, the intestines seem to get "first dibs" on any extra glutamine. In other words, the intestines grab glutamine before the muscles can get it. This leads to increased protein synthesis in the gut, which can protect the intestines from foreign invaders and possibly reduce symptoms of stomach discomfort.
Try This Instead
Whey protein, when used as a supplement, has been proven to increase muscle protein synthesis and can help add lean body mass. To build muscle after a tough workout, mix a shake with 20 to 30 grams of protein—usually one scoop of protein powder—and an extra carbohydrate source like a banana or fruit juice.
Creatine Ethyl Ester
Creatine, a popular and highly effective muscle-building supplement, improves performance by enhancing short-term power output and increasing intracellular fluid volume. Creatine ethyl ester supposedly enhances performance without unwanted water retention.
Although creatine ethyl ester causes virtually no gain in water weight, that's simply because very little creatine makes it into the muscle cells. All the creatine gets degraded into creatinine—a waste product of creatine breakdown—in the intestines, making the supplement totally useless.
Gaining water weight actually increases performance. Extra water makes the muscle cells swell, which activates protein synthesis and can lead to more muscle growth.
Try This Instead
Simply take creatine monohydrate, which is safe and effective. Supplementing with 5 grams per day can increase power output and lean muscle. And those rumors about creatine causing dehydration? Not true. Drink enough water during exercise, and creatine will have nothing but positive effects.
Famous for its supposed joint-healing properties, glucosamine is touted to relieve joint pain. And though glucosamine doesn't actually build muscle, many people also take it to recover from hard workouts.
Science shows that glucosamine definitely helps relieve symptoms of osteoarthritis, but only a little. It's about the same as taking Tylenol.
Glucosamine is derived from shellfish, so don't take it if you're allergic.
Try this Instead
Fish oil reduces inflammation, which may help with joint pain. Plus, it's heart-healthy and can reduce cortisol, a stress hormone that can interfere with building muscle.
Testosterone boosters promise to "naturally" increase testosterone levels, leading to bigger muscles, less fat and increased athletic performance.
Unless your current testosterone levels are below average, boosters won't do much for you. And whether they work or not, many testosterone boosters are on the NCAA Banned Substances list and could get college athletes in serious trouble.
Many supplements, from herbs to Vitamin D to the infamous Velvet Antler, attempt to raise testosterone levels in the blood, but most studies show a positive effect only in people who had low testosterone levels to start. For example, DHEA, a supplement known for its "anti-aging" effects, boosts testosterone in older women but doesn't boost levels above normal in young, healthy athletes.
Try This Instead
Zinc can boost testosterone if you're deficient in this essential mineral. Luckily, most athletes can benefit because zinc is lost in sweat and with excessive exercise. Eat plenty of meat, eggs and legumes or take 5-10 mg daily.
Andersen, Lars, et al. "The Effect of Resistance Training Combined with Timed Ingestion of Protein on Muscle Fiber Size and Muscle Strength." Metabolism 54.2 (2005): 151-56.
Angelis, Luciana De, et al. "Regulation of Vertebrate Myotome Development by the P38 MAP Kinase–MEF2 Signaling Pathway." Developmental Biology 283.1 (2005): 171-79.
Brown, G, et al. "Effect of Oral DHEA on Serum Testosterone and Adaptations to Resistance Training in Young Men." Journal of Applied Physiology 87.6 (1999): 2274-283.
Candow, Darren G., et al. "Effect of Different Frequencies of Creatine Supplementation on Muscle Size and Strength in Young Adults." Journal of Strength and Conditioning Research 25.7 (2011): 1831-838.
Chilibeck, Philip D., et al. "Effect of Creatine Ingestion after Exercise on Muscle Thickness in Males and Females." Medicine & Science in Sports & Exercise 36.10 (2004): 1781-788.
Coëffier, M, et al. "Enteral Glutamine Stimulates Protein Synthesis and Decreases Ubiquitin MRNA Level in Human Gut Mucosa." American Journal of Physiology: Gastrointestinal and Liver Physiology 285.2 (2003): G266-273.
*This is anti-fungal!
4 lbs of ground turkey
3 tsp sea salt
2 tbsp water
2 pinches of thyme
2 pinches of black pepper
1. Add all ingredients together.
2. If you wish to pan fry, roll meat into small patties and cook on med-high in a pan greased with butter.
3. You can also bake this as a loaf. To do this, roll the meat into a long tube on foil. Wrap the foil around the tube and poke holes through it.Bake at 300 F for about 2 hours. Cut them into patties and either eat or freeze for later!
Diastasis Recti is a common problem, not only in pregnant women or women who've been pregnant before, but also in overweight individuals. It is also a problem in some athletes who train incorrectly.
Your abdominal muscles are composed of three major groups: your internal and external obliques, your rectus abdominis (what you're seeing when you have a six pack), and your transverse abdominals. Sometimes a gap can form between the rectus abdominis making it literally impossible to have a flat stomach. This gap can also lead to major or minor back issues due to the lack of support down the mid-line of the body.
The linea alba is a fibrous structure that runs in between your "abs" down the mid-line of your body from the bottom of your sternum to your pubic bone. It is the connective tissue that runs vertically between your rectus abdominis muscles (your six pack). If a larger than normal gap forms between your rectus abdominis muscles, the linea alba will stretch to accommodate the separation. This means the mid-line of the stomach will no longer be supported by muscle, but instead it will be supported by the much more elastic linea alba. As a result, your organs can bulge or protrude from the stomach, pressing against the linea alba. (Muscle is much better at holding in your organs than the connective tissue of the linea alba.)
As I mentioned earlier, this condition is common among pregnant women and women who've been pregnant before. This is usually the reason why women tend to get a "mommy pooch" after having kids. Even after their uterus shrinks back to its normal size, they still appear to have a belly bulge because their organs are protruding through the linea alba. This condition can last a lifetime if not treated. Moms with this condition, will oftentimes hit the gym concentrating on their core in an effort to regain a flat tummy. They will usually spend a lot of time doing crunches/sit-ups, cross over twists, "V" ups, and planks to tone their abs. What they don't realize is that these exercise and exercises like them can actually make the problem worse! It is important that they heal the separation between the rectus abdominis muscles first, before doing crunches/sit-ups, planks, and other similar core workouts.
This problem is not only experienced by women who've had children, but it can also happen to people who've gained a significant amount of weight around their midsection. Excess fat in the abdomen puts pressure on the rectus abdominis muscles and can lead to a separation. In these cases, it is essential to implement a fitness program and diet that addresses the excess body fat and heals the separation of the abdomen.
Surprisingly, many athletes who are in excellent shape can find themselves with diastasis recti. The diastasis recti is a result of incorrect form while training. In fact, Joseph Pilates himself had a diastasis recit that got larger as he grew older. Although many of his famous Pilates exercises target the core, they can actually lead to or exacerbate a diastasis recti. If you look up photos of Joseph Pilates in his later years, it is clear to see that he has a noticeable separation between his ab muscles. ( http://www.pilateswithpaige.com/joseph-pilates.html )
So how do you know if you have diastasis recti? When testing for this, if you find that there is a separation, you want to determine how far apart the separation is and how superficial the linea alba is. The closer the linea alba is to the surface of your skin, the easier it will be to repair the separation. To test for diastasis recti, lie on your back with your knees bent. Place your fingers on your belly button pointing down towards your feet and lift your head (not your shoulders) a few times as you press slightly deeper. You should be able to feel the edges of the rectus abdominis muscles coming up when you press. If there is a separation between them, determine how many fingers fit in the space between them. If the separation is only a half of a finger in width, then there is no diastasis. If the separation is a finger width or more, then a diastasis has occurred and needs to be treated. To determine how superficial the linea alba is, see how deep your fingers can go into the gap. If you feel a pulse, then the linea alba is deep and weak. This means treatment may take longer.
When training, it is important to concentrate on pulling your abdominal muscles in towards your spine. This activates your transverse adbominals. The stronger your transverse abdominals are, the less risk there is for diastasis recti to occur. It is also important to focus on pulling your abs to your spine when passing a bowel movement, sneezing, coughing, getting up from a lying down position, and sitting in a chair. Doing these everyday activities correctly will help to protect your body from diastasis recti. If you have diastasis recti, it is important to let your trainer know so that they can modify the workout for you and give you exercises that will heal the gap. It can also be helpful to wear a support belt while you heal the gap.
Delicious Paleo (& low-carb) Chocolate Chip Cookies:
*These are also anti-fungal, except that they have a little bit of sugar free chocolate in them
2 cups almond flour
1 tsp baking powder
2 dashes sea salt
1 bar of sugar free DARK chocolate (I buy mine at Trader Joe's. They are found in the checkout aisle.)
1/2 cup melted butter (Preferably ghee or grass-fed butter. See * below.)
1 tsp vanilla
2 eggs (cage-free)
liquid stevia to taste (While your pallet is adjusting, stevia won't taste as sweet to you as sugar. Give it some time, and your taste buds will adjust.)
1. Preheat oven to 350 degrees. In a large bowl, mix dry ingredients together. Chop up chocolate bar into small pieces and add to mixture.
2. In a small bowl, mix wet ingredients together.
3. Mix the dry and wet ingredients in the large bowl.
4. Spoon out the cookies one at a time onto a cookie sheet lined with parchment paper. They will not spread during baking as much as regular cookies.
5. Place in oven at 350 for 10-12 minutes.
*Grass-fed butter and Ghee butter can be found at Trader Joe's, Sprouts, and Whole Foods.
Did you know acne can be a sign of an overgrowth of microorganisms (microscopic living organisms) living in your digestive tract? People have been able to cure their acne by simply cleaning up their diet, in turn clearing away the pathogenic microorganisms in their intestines. Acne can also be a sign that the person is eating a diet that contains multiple food intolerances....
The good thing about prescribing to a Paleo lifestyle is that it there are not rigid guidlines, you have to find something that works for you and stick to it. There aren’t definitive rules but guidelines on the right way to eat.
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out.
One bowl of Wheaties, while containing less carlories than 80% of other average breakfast substitutes, contains more sugar than a twinkie....stay away!
Eat Clean and train dirty these are the models that I live by. Try to have the face of a beauty and the body of a beast.