Guest Post By Michael Barbot B.A. CPT of www.J2FIT.com
Nutritional Information (per serving)
- Calories – 892.7
- Protein – 73.9 g
- Fat – 43.8 g
- Saturated – 9 g
- Polyunsaturated – 14.4 g
- Monounsaturated – 12.5 g
- Trans – 0 g
- Carbohydrates – 55.9 g
- Sodium – 574.3 mg
- Fiber – 20.7 g
- Sugar – 13.6 g
Ingredients (serves 1)
- Quaker Oats – 1/2 cup
- Super Chunk Peanut Butter (Extra Crunchy) – 3Tbs
- 100% Whey Protein Powder, Chocolate (Try Gold Standard 100% Whey by Optimum Nutrition) – 2 Scoops (36.3 g)
- Cinnamon – 1tbsp
- Ground Flaxseed – 2 tbsp
- Chia Seeds – 1 tbsp
Optional Ingredients During Consumption
- Triple Omega (Naturemade) – 1 soft gel
- Calories – 15
- Fat – 1 g
- Polyunsaturated – 1 g
- Add the Quaker oats into microwaveable bowl
- Add water according to how you like your oatmeal (soggy or clumpy)
- Microwave on high for 1,minute to 2 minutes (depending on power of microwave)
- After heating, add the rest of ingredients, mix, and enjoy this delicious dish.
If you like this recipe, share it with everyone you know. The best part about having knowledge is the ability to spread the word. Eat, be satisfied, and start your day off right!
Guest Post By Mike Dewar MA, CPT of www.J2FIT.com
Living in a gym and becoming a leader in the health and fitness industry for almost a decade, I have read, ate, heard, didn’t eat, and finally educated myself to greater heights; which, much similar to yours, is an uncapped potential, meaning; both our roads will be tasty.
In Part I of this month’s Nutrition Series, we will bring it back to the basics…
The Often Mistaken Definitions of Calories, Fat, Protein, and Carbohydrates
High fat or high carbohydrate (I will be referring to carbohydrates as carbs now, why work too hard, right)? Intermittent fasting or carb back-loading? Moderate protein or a balanced nutrient pie (we will discuss in the part 2, when we talk about nutrient distributions and body types)? All of these are valid responses to how one should eat, assuming they have sound foundational nutrition first. You can’t chomp before you can chew, so let’s get started.
Foods come in all shapes and sizes, each food unlocking nutrient profiles that are composed of three macronutrients:
Furthermore, we have something called a calorie, which is defined as, “the energy required to raise the temperature of 1 gram of water by 1 degree Celsius”. Hold your applause, since I know too how much the above definition has just changed your life…
Nevertheless, you can think of a calorie as the body’s currency to do work. Certain foods are worth more calories per given volume (grams). And much like money, when there is a surplus of calories, our bodies are hard-wired to deposit them in the bank of belly kegs, jelly legs, and underarm bags. In Flab We Trust. The importance of the calories is that it gives us an objective measure to monitor dietary intake, which will dictate whether we;
- Store excess calories as fat/muscle mass = Calories Consumed > Calories Expended
- Maintain our physiological status = Calories Consumed = Calories Expended
- Lose bodyweight/muscle mass = Calories Consumed < Calories Expended
With that covered, it is time to move onto the three macrocnutrients that our bodies can derive energy/calories from; lipids/fats, proteins, and carbohydrates.
Lipids/Fats (9 calories per gram)
Ringing in as the most calorie dense macronutrient, fat is often charged with six-pack manslaughter. Unjust accusations and years of misunderstandings have wrongfully accused fat as the culprit to a magnitude of health issues and concerns.
Fats play vital roles within the body;
- Storage of excess calories for times of famine (civilized worlds have no need, hence why there is an obesity epidemic)
- Provide body heat and regulate body temperature
- Transport specific vitamins (A,D,E,K) and other nutrients
- Regulate the production of hormones
- Provide cushioning of internal organs
At rest, our bodies derive most of the energy needed from stored and/or circulating free fatty acids (smaller components of lipid molecules), with a large amount of our daily energy requirement resulting from stored fats (not including exercise, recovery from exercise, etc.). The flip-side of this is that our bodies are typically wired to hold onto excess fat as a means of survival for the cold winters or food famines (thanks all you Neanderthals).
Proteins (4 calories per gram)
Ah, the building blocks of life. Proteins are composed of small blocks, referred to as amino acids. Amino acids are responsible for;
- A slew of metabolic and chemical reactions within the body
- Immune function
- Cell generation and structure
- Structural components of muscle
Without adequate protein within the diet, muscle mass can be diminished (atrophy), immune function inhibited, delayed recovery/repair of muscle, organs, and tissues, impeded lean muscle growth, decreased metabolic environment within the body, and poor cell and skin structure, just to name a few.
Carbs (4 calories per gram)
Last, but not least, are carbs. Providing the same amount of calories per volume as protein, many have then thought that surely high carb diets are best for losing weight and enhancing body composition. Not quite…
For simplicity sake, think of carbs as either SIMPLE or COMPLEX.
- Slower digestion rates
- Blood sugar regulation
- Decreased insulin excretion
- Enhanced fat oxidation (breakdown of fat)
- Increased satiety levels (In the words of Taco Bell, “I’m Full!”. Thanks value menu…)
Common characteristics of SIMPLE carbs are:
- Processed and refined grains (cookies, breads, pastas, rice, cereals, etc)
- Foods that contain high amounts of sugar (candy, pop/soda, baked goods, fruit juice, fruit)
- Foods that lack fiber (everything BUT whole grains, vegetables, whole fruits with skin, beans/legumes, nuts, etc)
- Inexpensive, sweet, sugary, and commonplace foods seen in schools, fast food restaurants, and the hands of individuals on the wrong path to health and fitness
Common characteristics of COMPLEX carbs are:
- Unprocessed, uncut, and raw whole grains and cereals
- Foods that contain fiber
- Foods that are consumed closest to their natural state (whole fruits, not juice)
- Inexpensive, sweet, hearty, fulfilling foods found in the homes and hands of the strong, lean, healthy, and happy individuals who strive to become better than the day before
With those key concepts in place, we will be able to go forth into the world of, “WHAT, WHEN, and HOW to Eat for Optimal Performance and Fitness”, next time of course. I can’t keep you all day, can I?
So stay tuned for Part 2, when we take the fundamentals and put them into practice. We will provide you with insight and guidance on WHEN and WHY to EAT this, and NOT to EAT that.
Thanks, and remember…
“Train. Live. Lead”
GUEST POST By Michael Barbot B.A., CPT of www.j2fit.com
2) Post workout it is important to restore the body’s glycogen stores by feeding it quality carbohydrates that will assist in energy production (long lasting) and returning the system to homeostasis (normal function).
3) The "good fat" provided by this meal is contained in its animal sources.
4) A great thing about working hard is enjoying sweet indulgences. Post workout is the best time to intake not so quality carbohydrates.
1 cup of oats
1/4 cup of skim milk
1 large yellow banana
3 slices of turkey bacon
Extra Virgin Olive Oil (EVOO)
DIRECTIONS1. Crack the eggs in large mixing bowl and beat the eggs with a whisk
2. Pour skim milk and oats in mix to add fluff and air to eggs, creating the pancake appearance
3. Pour a teaspoon of EVOO in two pans equally to warm up on low heat.
4. Place egg, oats, and skim milk mix into pan covered with lid. Turn heat up to low/medium. Also, place turkey bacon in other pan on low heat to let simmer, turning over every few minutes.
5. Allow mix to fluff up and let sit for a few minutes after. Turn the heat up on turkey bacon after five minutes to crisp.
6. Place on plate and enjoy.
* enjoy this complete meal with a drizzle of agave nectar or honey
BY MIKE DEWAR MA, CPT of www.J2FIT.com
This is part two of "Dominate the Food Chain Part 2: 6 Nutrition Guidelines for Apex Fitness" by Mike Dewar from J2FIT. In PART 1 we covered how often you should be eating and protein intake. Part two will cover tracking your diet, fat and carbohydrate intake.
4. TRACK YOUR FOOD INTAKE
We are not saying carry a journal around with you, measuring cups, and scrutinizing every food and drink you put in your mouth. Instead, use website tracking tools that have great apps for your smartphones and tablets to get an accurate account of your dietary intakes. Food journals aren't just for your mom trying to stick to the New Year's Resolution, or the gym-rat with training and nutritional "experience", but rather a great tool used by my high-end clients, athletes, and myself. We use tracking websites to keep things consistent, to educate on what foods are better options for our goals, and to determine where we can make simple switches when it is time to drop body-fat (decrease carb intake) or increase lean muscle mass (increase calories and carbs). All we are saying is, give it a go.
5. CARBS: WHAT, WHEN AND WHY
What: Stick with whole grains, vegetables, and fruits. Stay clear of processed flours, baked goods, and sweets at all costs (only exception is post-workout).
When: A great start is to sandwich your workout with carbohydrates (pre and post workout) along with your protein. Consume slow digesting carb sources pre-workout to give you sustainable energy while you crush you PR's, and gorge your biceps and calves in time for beach season. Post-workout, aim for carbohydrates with little to no fiber, higher sugar content, and low fat...and as always, protein.
Why: It all comes down to blood sugar control, IGF growth factor, and insulin sensitivity. Never consume high sugar and refined carbs (these will skyrocket your blood sugar which will lead to insulin dumping, and ultimately fat storage and addition of extra back straps and belly flab), UNLESS immediately after a training bout. After training, you have depleted your muscle stores of glucose, which is the optimal energy source for your workouts. Replenishing those stores after training is imperative for muscle recovery, growth, and getting you ready for tomorrow's workout.
6. FATS: WHAT, WHEN AND WHY
What: Stick to nuts, nut products, olive oils, dairy, avocados, and higher fat meats.
When: When you aren't consuming higher carbs. Just make sure to not eat fats pre and post workout, since fats slow digestion. At those times, you do not want food sitting in your gut while you are under a 405lb squat...it doesn't end pretty.
Why: Fats help repair damaged cells, help joint recovery, promote the production of testosterone (cholesterol is a precursor to testosterone), increase satiety after meals (feel fuller longer), regulate blood sugar levels (i.e. strip body fat), and contain Omega fatty acids (fatty acids that have been shown to increase blood flow, reduce inflammation, improve cardiovascular heart health, improve insulin sensitivity, and protect the heart and tissue from a magnitude of diseases). Nuff said.
So go forth my friends, and start your journey towards survival. And remember, if it ain't you, it will be someone else on the top. See you there!
GUEST POST BY MIKE DEWAR MA, CPT of www.J2FIT.com
This is part one of our two part series "Dominate the Food Chain: 6 Nutrition Guidlines for Apex Fitness" by Mike Dewar of J2Fit. In part one we will be covering how often you should be eating and protein intake. Part two will cover tracking your diet, fat and carbohydrate intake. Read more from Mike Dewar at www.J2Fit.com
Thousands of years ago when we herded and hunted buffalo, plundered farmlands, and tossed around stones and logs... our bodies were doing exactly what they were created to do...
MOVE. BE STRONG. BE FAST. SURVIVE.
Fast forward thousands of years and you are left with the modern-caveman; an office dwelling sloth with little to no physical activity and inadequate intakes of these quality eats:
*Lean Meats (beef, poultry, fish, game, etc)
*Nuts (almonds, cashews, peanuts, and nut butter...)
*Seeds (flax, chia, sunflower...)
*Vegetables and Fruits (deep greens, variety of vibrant colors, and no...french fries and mashed potatoes do NOT count)
*Whole grains (oats, barley, quinoa, buckwheat, wheat, brown rice...)
*Foods closest to organic forms! Not processed, genetically modified foods.
It's time to take our bodies back to our primal state. To dominate the gym, playing field, office board meeting, lecture hall, and Saturday night, you need to feed the machine. Here are five tips to stay king/queen of the hill:
1. FIVE OR MORE EATING OPPORTUNITIES PER DAY
You made it to the top of the food chain for a reason, so you better fuel yourself to stay there. A general rule of thumb is to take advantage of an EATING OPPORTUNITY every 2-3 hours. Therefore, divide your total waking hours per day by 3 (hours not spent hibernating), to find your total EATING OPPORTUNITIES in one day.
Example: you get 6 hours of sleep per night.
18 hours awake / 3 hours between EATING OPPORTUNITIES = 6 EATING OPPORTUNITIES per day
2. CONSUME PROTEIN AT EVERY EATING OPPORTUNITY
Protein, protein, protein. You may have heard all there is to hear about the benefits of protein: increased muscle mass, muscle recovery, hypertrophy of muscle cells, increased protein synthesis, production of hormone and anabolic enzymes, structural components of all muscle and tissues in the body, hunger control, and increased metabolism through thermogenesis. Whew! However, many people still do not get the gold standard of protein intake, so here it is...
Shoot to consume 1g of protein per pound of bodyweight, and disperse in equal amounts at every EATING OPPORTUNITY. Protein timing will be key, therefore, you need to have a consistent surplus of protein in your system to stimulate the anabolic process (muscle gain) and to halt the catabolic ones (muscle loss). Additionally, by spreading out the protein throughout the day, you will keep your blood sugar levels at bay (spiked blood sugars stimulate insulin secretion, leading to retention of body fat and increased storage of glucose as fat) and optimize digestion of your highly bio-available protein choices (see above foods for high bioavailability proteins).
So suppose you have a 180lb man, like myself, who sleeps 6 hours per day.
6 EATING OPPORTUNITIES / 180g protein per day = 30g of protein per EATING OPPORTUNITY
3. BUILD YOUR DIET AROUND PROTEIN
With protein sources accounting for 30% of you daily caloric intake, the other 70% of calories come from a combination of fats and carbohydrates. I want you to visualize a seesaw, with protein being the fulcrum. On one end you have butter (fat), and the other you have bread (carb). At every meal, you need to meet your protein intakes, leafy greens, and vegetables (greens supplements and/or raw greens juices will also do). Depending on your body type and/or goals, you should consume either higher carbs and less fats at that meal, or vice versa. By not consuming high amounts of fats AND carbohydrates at a given EATING OPPORTUNITY, you allow your body to either burn the fat for fuel (low carb), or burn the carbohydrate for fuel and replenish muscle glycogen (low-fat), without having the other sent to fat storage.
When I left home for college, I was worried about my lack of cooking expertise. I was an iron chef with the microwave and could whip up a mean batch of Hot Pockets and leftovers, but my skillset in the kitchen was limited. Luckily my mother, a real whiz in the cooking department, taught me some great effortless meals that were not only healthy, but delicious and visually appealing.
One of my favorites meals she taught me is baked chicken. I like to pair it up with steamed veggies and a sweet potato. A great part about baking chicken is you that you are limited only by the size of your baking pan. You can cook chicken for a whole week in one hour!
One of the hardest parts of cooking chicken, and poultry in general, is keeping it moist. For the sake of preserving the flavors, I always bake chicken with the bones and skin. The bones and skin hold in all of those exquisite flavors and allow it to cook through while staying juicier than a lemonade stand.
Half-breasts of chicken with skin and bones
- It must be powdered as you will be sprinkling it over the chicken
- Knorr’s Caldo de Pollo is both inexpensive and delicious
1 Large sweet potato
2 cups of broccoli
2 cloves of raw garlic
- Pre-heat oven to 350 degrees
- Take a baking sheet and cover it in aluminum foil (this allows for easy clean up
- Place the breasts on the foil meat and skin side up. Make sure they are not touching
- Take a spoon and sprinkle a generous dose of bouillon powder over the skin.
- Bake those bad boys at 350 for an hour. If they are large breast they may need an extra 5-10 minutes
- Pre-Heat the smaller of the dual ovens to 350 degrees
- Wash your potato with warm water and poke a few holes in the potato.
- Wrap potatoes in foil and place on a baking sheet covered in foil or a Pyrex baking dish
- Bake for 45-75 minutes (larger potatoes need more time). You can poke test the potato with a knife. If it enters easily like butter and the potato is "weepy", the potato is ready.
- Remove from the oven and cut a large slice through the top and using a paper towel so you don’t burn yourself, press the end points of the potato towards each other so the potato spreads open. Put in a small slab of butter and sprinkle on some sea salt. Butter and cinnamon is also an excellent combination.
- While not the best way to prepare a sweet potato, it is easy and convenient.
- Wash potato with warm water, poke small holes in the potato, and wrap the lightly with a moist paper towel.
- Place on a microwave-safe plate and microwave for 5-6 minutes.
- Slice open and serve with butter and salt or butter and cinnamon
Garlic Steamed Brocolli
- Fill a pot with a small amount of water.
- If you have a steam grate place broccoli and grate over water and bring to a soft boil.
- Cover the pot partially and let steam for 4-6 minutes, or until you reach the desired softness of the broccoli. Chop thin and dress the broccoli with a small amount of olive oil.
Protein Sludge Balls
The real life, Scooby snacks for meatheads. These balls of delight are a perfect snack to pack for work, the gym, potlucks, movie night, intergalactic travel, the Oregon Trail, speed dating, scaling Kilimanjaro, PTA meetings and scuba diving. Sure they look super gnarly, but boy do they taste delightful.
Ingredients*2 cups of crunchy peanut butter *2 scoops of chocolate protein powder
*2 ripe bananas, mashed
*2 oz. of love
Mix ingredients into a large mixing bowl. If there is excess protein powder, add more peanut butter. Once the mixture is uniform, roll into 1 inch balls and place on wax paper lined container. Put in freezer overnight.
*You can add vanilla extract, crumbled cookie/nuts, chocolate chips etc. to spice things up.
Protein Bagel Peanut Butter and Banana Sandwich
Peanut butter banana time!! Check out www.highproteinbread.com for some delicious, protein stocked bread items. Each bagel is stacked with 28 grams of protein, omega 3’s and essential amino acids. Perfect for the meathead looking for an easy snack during the day or after work.
Ingredients*Toasted P28 Protein Bagel
*Your favorite peanut butter (almond butter works well too)
*Thinly sliced banana
Toast that bad boy up, slab on the peanut butter and get that banana fired up. Of course this works well with peanut butter and jelly too.
Breakfast Bulk Bowl
Fiber and protein baby, that’s what breakfast is all about.
Ingredients*1-2 cups of cooked oatmeal
*Healthy tablespoon of roasted flaxseeds/flaxseed mill
*1 scoop of chocolate protein powder
*A dash of cinnamon
*A handful of blueberries, sliced banana, raisins, or all of the above
Mix these ingredients into your favorite cereal bowl and enjoy breakfast the way Mother Nature intended. Just don’t blow a gasket with all of that fiber!
The Fishy Bulk Bowl
Here’s a great mix for a quick bulk meal.
Ingredients*1 can of tuna/salmon/chicken
*1 bag of Trader Joe’s microwavable brown rice
*1 can of black or pinto beans
*Hot sauce (Cholula and Tapatio are house favorites)
Morning/Afternoon Pick-Me-Up Protein Shake
Trying to get up in the morning and get it going? Need that afternoon pick-me-up with some protein?
Ingredients*6-8oz of whole milk
*Small handful of ice
*1 heaping spoonful of instant coffee
*1-2 scoops of favorite chocolate/vanilla/buffalo flavored protein powder
Mix ingredients and shake it like a polaroid picture. It has caffeine, it has protein, it has “bulk season” written all over it.
If you have time in the morning to prepare a real breakfast, here is a recipe for two of the most diesel, delicious, filling, muscle-bulging, and “I’m going to have a perfect day”-boosting omelettes. Cap them off with a nice full glass of whole milk, some toast and breakfast potatoes and your muscle will be bulging with joy for the rest of the day… we guarantee it.
Standard Omelette Prep1. Saute-up those veggies with the spices and meat into a smorgasbord of flavor and love. Meathead-Tip: Cook the bacon first and keep to the side. Use the same pan without washing (the grease adds flavor and you won’t have to use butter or oil to prevent sticking).
2. Scramble the eggs in a bowl and add to the pan as the veggies are starting to look nice and ready (listen to them talk and sizzle, they’ll let you know when they’re ready).
3. When the egg is almost done cooking, throw on the cheese (shredded or sliced thick, it’s your own destiny, you decide).
4. Put on a plate and slice up some avocado on top and you have created edible glory.
Omelette 1: “The Atomic Bomblette”
- 4 Eggs (scrambled) – We’ve ranted enough about the benefits of egg yolks. Do it.
- Ham (diced) – What kind of pig knows karate? A pork chop!
- Turkey (diced) – Turkeys are like chickens on steroids… delicious chickens on steroids
- Bacon – Honestly, words cannot describe our love for bacon
- Sharp cheddar (shredded) – Let’s get crazy, make it as sharp as Tom Cruise’s kitana in “The Last Samurai”
- Onion (diced) - If you cry dicing this baby up, go watch “Pumping Iron” or an episode of “Walker, Texas Ranger” and learn how a true champ carries himself
- Tomato (diced) – Tomatoes have so many antioxidants. They crush free radicals like you’ll be crushing the weights
- Baby Spinach – Popeye’s favorite pre-workout supplement
- Avocado – The Aztec word for avocado was ahuacatl, which means “testicle tree”. Avocados have the highest protein content of any fruit
- Salt & Pepper – Ebony and Ivory, living in perfect harmony
Omelette 2: “The Spanish Eggs-quisition”
The Hashbrowns compliment the Omlette in such a way....
- 4 Eggs (scrambled) - ¡Quatro huevos para todos! ¡La mejor comida del mundo!
- Mexican Chorizo – A scrumptious meat medley made from all sorts of different pork product, usually seasoned with chili peppers
- Onions (Sliced Fajita style) – Onions are toxic to cats and dogs… good thing we are Clydesdales
- Green/Red Chilis/Peppers (Sliced Fajita Style)- Mmmm Mmmm that’s a good chili
- Black Beans – Beans Beans the magical fruit, the more you eat, the more you toot, The more you toot, the better you feel, so lets eat beans for every meal!
- Salsa/Hot Sauce – Salsa and Hot Sauce are more important than 8 out of 9 food groups
- Avocado – These babies have more potassium than bananas!
- Cumin – The most satisfying spice in the cabinet
- Cilantro – Strong and pungent, just how we like our workouts
- Shredded PepperJack Cheese – Cheese with peppers, like a piñata at Christmas
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