Thursday, January 26, 2012

Stuff I Eat, Vol. 2

Yesterday's post got me a lot of positive feedback, so I decided to do it again today.  I will also do one this weekend, as on the weekends I like to go to restaurants, so it'll look a little different.  :)

6AM:  partner heavy ropes session with client

8AM:  got a quick break from my morning block, so made some tea with a packet of stevia.



11:30AM:  Sunwarrior + CocoCardio + creatine + beta alanine + warm water + about 1/2 cup unsweetened almond milk, plus the same supplements as yesterday (I take them pretty much every day).

1:45PM: One small Ezekiel tortilla topped with homemade Brazil nut spread (soak raw Brazil nuts in water for 2 hours, pour out the water and blend them up with 3 cloves of garlic; usually I also add lemon juice, nutritional yeast, salt, and herbs, but since I was feeling lazy today, I just threw in a bunch of Benson's Table Tasty seasoning, and it came out just fine.  :) ) and 4 strips of marinated tempeh.  2 packages of SeaSnax nori.  2 Pink Lady apples.  






4:30PM  Two big handsful of organic goji berries.  This picture is of one of the handsful.



7:00PM:  My band was performing soon after my last client, so I needed to eat something quickly, and something that wouldn't be too heavy in my stomach.  So I made a quick quesadilla with two Ezekiel tortillas, a handful of Daiya vegan cheez (soy-free), and 4 slices of tempeh.  Not the best meal, nutritionwise, but it was what I had on hand.  Plus one big mug of tea to take to the performance.  


So that's it for Day 2...  hope this is helpful...

Tuesday, January 24, 2012

Stuff I Eat

One of the things I recommend to my clients is that before they eat or drink anything, they take a picture of it and email it to me.  It does a few things:  1)  keeps them honest about what and how much they are really eating, and 2)  makes them think about what they're eating.

So today, I've decided to do the same thing for you.  :)  Today, all day, I'll log what I eat.  Let's see how I do!


TUESDAY, JAN. 24, 2012

5:30AM:  Took a big mug of tea (plus one packet of stevia) to work with me.  I do this every morning.  Most of the time, I remember to actually bring the mug with me when I leave.  :-/


10:30AM:  Protein shake and supplements.  One scoop of the Sunwarrior, one scoop of the Cafeceps, a serving of Creatine, and a serving of Beta Alanine, plus warm water and a generous splash of unsweetened almond milk.



I am currently taking the following supplements (the regimen changes from time to time as I experiment with new items; I know I take a lot, but it doesn't bother me, and they all do my body good): 

The one on the bottom middle is a food-based multivitamin:  http://www.iherb.com/Rainbow-Light-Just-Once-Women-s-One-Food-Based-Multivitamin-90-Tablets/1797/?at=1&p=1&sr=1&fr=1

12:00PM:  Did this!  


plus some heavy press practice... working on that 24kg...


1:00PM:  One avocado with Zesty seasoning.  Big plate of butternut squash baked with coconut oil and topped with paprika, garlic, and smoked serrano salt.   Big plate of organic broccoli, baby carrots, cauliflower, baked with coconut oil and topped with Table Tasty seasoning.  One small carton of organic raspberries.  More tea with one packet of stevia.





5:00PM:  Evening training:  15 minutes/5 rounds of:  2 12kg pullups, 5 bodyweight pistols per leg, 3 double 16kg overhead presses.

8:30PM:  Tonight I made gumbo.  First, I made a roux in the pressure cooker with about 3 tbsp. coconut oil and about 1/4 cup of sprouted flour.  Then I added all this stuff:

plus organic okra, and threw in a whole bunch of chard at the end.  It looks like this:

I had one bowl.  'Twas yummy. 

So that's my food for today.  Was this helpful?  If so, I'll do this again.

Thursday, January 19, 2012

Deep Thoughts By Melody Schoenfeld

I believe that ibuprofen is not a solution for anything.

I believe that foam rollers have their place.

I believe that massage therapy has its place.

I believe that chiropractic has its place.

I believe that Eastern medicine has its place.

I believe that Western medicine has its place.

I believe that the body has the power to heal itself.

I believe that sometimes it needs a little help.

I believe that kettlebells, macebells, dumbbells, barbells, Indian clubs, medicine balls, sandbags, waterbags, Atlas stones, grippers, etc. are all awesome tools, but that they are just tools.

I believe that there is such thing as a healthy vegan, and I believe that I am very solid proof of that.

I do not believe that veganism (or any other eating plan) is for everyone.

I believe in the power of whole, fresh, organic foods.

I believe that food is medicine.

I believe that there is no such thing as too much education.

I believe that ideally, what you do when you train should make you better at whatever it is you want to get better at.

I believe in lifting heavy weights.  Especially for women.

I believe that you can get extremely strong using your bodyweight alone.

I believe that training should make you move better, feel better, and get stronger.

I believe that sometimes it's just fine to train however you want, just because you enjoy training that way (as long as it doesn't hurt/make you worse).  

I believe that the human body has a million secrets that we have yet to discover, and that no one has all the answers.

I believe that anyone who tells you that their way is the only way is someone you should stay far, far away from.

I believe if it works for you, you should do it.

I believe life is too short for pettiness and absolutes.

What do you believe?

Thursday, January 5, 2012

Is Soy Really Making You Fat?

I get a lot of fitness and nutrition related emails.  I mean, a LOT of them.  Lately, my virtual mailbox has been filled with scary headlines like,

"What NEVER To Eat at 6:12PM If You Don't Want To Become Jabba The Hut Overnight"

and

"If You Eat This One Unique Food That Everyone Says Is Healthy, You Will Regret It Forever."

Or something like that.  I'm paraphrasing.

One of the foods that has been popping up left and right as the Evillest Evil of all Evils is soy.  Many of the people I know won't touch soy with a ten-foot pole.  Amongst it's many other alleged crimes, soy now supposedly contributes significantly to obesity. 


Look at them, just sitting there, plotting your demise.

Now, I don't eat a lot of soy.  But I do eat it in moderate amounts-- some tempeh here, some sprouted tofu there, and the occasional mock meat at a restaurant (although as a general rule I try to stay away from highly processed soy like mock meats, for much the same reasons that I try to stay away from highly processed foods in general).  So this piqued my interest, and I decided to dig a little deeper.

Know what I found?

Nothing.

That's right-- Nothing.  Nada.  Zip. 

There is, to my knowledge, NO objective, peer-reviewed, reputably-published research out there showing a link to soy and obesity.  The closest I could find was this article:

http://ebm.rsmjournals.com/content/233/9/1066.full#sec-30

which, in fact, states:

"The results of in vitro studies clearly suggest that isoflavones may have inhibitory effects on adipose tissue enlargement in vivo, and the experiments using rodents and humans demonstrate that some of the beneficial effects may actually apply in vivo. However, in vivo, especially in humans, the actions of soy isoflavones appear to depend on a complicated interaction between many factors, such as the presence of soy protein and particular intestinal bacteria. 

Although no clinical studies have recorded a reduction in body weight, the isoflavones may help prevent obesity-associated diseases by improving the plasma lipid profile. With respect to this, more research is needed to elucidate the biological mechanisms of soy isoflavones and to address the potential side effects associated with increased intake of these compounds."

In other words, soy has been shown to have promise to actually have the opposite effect.  

which contains this very interesting table:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1838825/table/T1/ , and concludes the following:

"In conclusion, an increasing body of evidence from nutritional intervention studies in animals and humans indicates that dietary soy protein has beneficial effects on obesity. Consumption of soy protein can favorably affect satiety and reduce excess body fat in obese animals and humans. Soy protein ingestion also improves insulin resistance, the hallmark of obesity. Dietary soy protein and some of its constituents also reduce plasma lipids and fat accumulation in liver and adipose tissue, which may reduce the risks of atherosclerosis and lipotoxicity and possibly other obesity-related complications."


which concludes:  "Short-term soy nut consumption reduced some markers of inflammation and increased plasma nitric oxide levels in postmenopausal women with the metabolic syndrome."

In the mean time, I found NOTHING linking soy to obesity.  Now, I'm not all-knowing, and I may have missed something.  So if someone would like to step up and show me the objective, peer-reviewed, reputably-published research linking soy consumption to adipose tissue retention, I'd really like to see it.

There are lots of other "Evil Foods" on the list, and I will get to them at a later date.  In the meantime, enjoy your (hopefully minimally processed) soy in moderation (as long as it doesn't affect you adversely, and as long as your thyroid isn't a problem), and don't believe everything that shows up in your mailbox.

Questions?  Comments?  Post 'em here.  I'm sure I've upset a lot of people by saying nice things about soy.  I apologize.