A Healthy Breakfast?

I read many different blogs, websites, and books.  It's dangerous to ALWAYS agree with EVERYTHING someone says.  At times I read things just to keep my brain hopping despite my contempt for the author and subject matter.  Group Think is unhealthy.  Typically I can find a glimmer of truth or agreement on almost everything. Conversely, I can also find some BS in things I typically enjoy reading.  Case in point: THE HEALTHY BREAKFAST.

This is a quote from a blog I really enjoy reading. No, it's not a vegan or plant based food blog but they're bringing food and healthy eating into the equation.  I don't typically confront writers in the comment section of their blogs on things I disagree with because I think it is ill-mannered and tacky.  I'd never "shout someone down" if I heard them speaking in public so I believe it is cowardly to hide behind a keyboard and do it online.  Just my opinion.  HOWEVER... :)

Okay, seriously, here is the quote: "After your morning workout, try this healthy breakfast:"

• 2-4 whole eggs
• 1 cup assorted berries
• 4 slices bacon (or turkey bacon)

Breakfast Benefits:

• Having meat in your first meal will slow the rise of blood sugar, helping your energy levels slowly increase steadily throughout the day
• The good fats found in eggs help raise testosterone levels, and also promote healthy brain function.
• Dark berries – like raspberries – are low on the glycemic index, they’re also high in healthy fiber. Raspberries have also been shown to lower cortisol levels (a stress hormone).

Seriosly, 2-4 whole eggs.  That is the cholesterol equivalent of 2-4 Big Macs! Plus, bacon on top of it.  At least the dark berries are mentioned.  My guess is the writer is  Paleo because there are lots of protein and no breads (good thing). 

So, there are many people out there claiming many different things for health and well-being.  There are some extremely smart Paleos and some extremely smart plant-based eaters.  It's really up to an individual choice as to how we eat.  Never, ever follow someone blindly without conducting your own unbiased research.

My research was done on myself.  I tried many different things to get my lipids in line.  When I first began P90X I'd eat copious amounts of eggs, bacon and red meat to get "bigger".  I also saw my cholesterl numbers skyrocket.  I gave the plant-based diet a  60 day test run and it worked beautifully and I haven't looked back.  So it works for me. 

Find what works for you!

Muffin Tops and Love Handles

Words are powerful.  A skillful wordsmith can easily alter perception with a carefully prepared narrative.  Yes, often perception is reality but reality is more reality. Make sense?

Obesity is an epidemic in North America and it is going worldwide.  Sedentary lifestyles combined with over consumption of unhealthy foods and chronic stress are taking its toll on all of us.  Some push back by starting an exercise program such as walking, P90X, MMA, or playing team sports.  Often when people begin to exercise they start altering the foods they eat as well.  One doesn't want to work hard and then simply throw it all away by devouring a double-double, Frostee, or pitcher of beer.  Others simply wordsmith their way out.

A muffin top doesn't sound nearly as disgusting as fat ass, does it?  Love handles?  Those can't be bad can they?  So instead of holding ourselves accountable we create a mirage of denial and continue down the road of obesity, diabetes, heart disease, erectile dysfunction, high blood pressure and other preventable diseases that slowly (sometimes not even slowly) kill us or at least minimize our quality of life.

I encourage you (if you haven't already) to start dissecting your diet and begin to implement whole food  plants.  Start moving: walking, running, swimming, basketball, soccer, chase your children, garden, whatever makes your heart beat increase.  Get your ticker racing and eat better.  This is not rocket surgery.

T-Rex Arms

You know the workout was "good" when you can't lift your hands to your head to wash your hair or brush your teeth.  That's how I am today.  I'm working on a P90X/Insanity hybrid workout to prepare for the real training that begins April 1st for a sprint triathlon.  On Monday, Wednesday and Friday I am doing P90X (primarily lifting), on Tuesday and Thursday I am doing an Insanity workout (I don't like the P90X cardio options), and I run on Saturday.  Sunday is either a full rest day or yoga.  I also swim 2x per week in the evenings

Today's workout was back and biceps and my biceps are protesting!  I would not be considered extra muscular by nature but do okay on these workouts.  The workout is basically 2 sets of back and then 2 sets of biceps and then repeated until ones arms are like cooked spaghetti.

Swimming will be a little more challenging after today's lifting session.  I've finally got to the point where I can swim 500 yards but still need to take breaks between laps.  The triathlon is not until July so I have time to master this area but it's not easy.

Now it's time to drink my post workout recovery breakfast!

Ingredients

1 cup mango
1 cup bok choy greens
1 tablespoon ground flaxseed
1 cup almond milk
1 peeled orange
1 quarter size piece of ginger
1-2 medjool dates

Blend until smooth.  Enjoy.

Music Monday

Training for my first-annual-sprint-triathlon begins April 1, 2013.  I am currently in my prerequisite training stage which consists of the following: Monday - P90X; Tuesday - Insanity; Wednesday - P90X; Thursday - Insanity; Friday - P90X; Saturday - running, and Sunday - Yoga X.  On Monday and Wednesday evenings I swim.  I'm still building my swim endurance and working on form but I am improving each week.

I like P90X but at times it goes way too long, unnecessarily.  Tony Horton loves to talk (dude should have a radio talk show!).  I'm often complete with my sets before he finishes talking about the set.  I don't like to dilly-dally and can't do 15 pullups yet.  So, I do my 5-6 and FF the disc to the next set. I can usually do the entire workout and knock of 10 minutes.

Insanity is the polar opposite.  Shaun T is always pushing people to speed up and get into place.  "Hurry up people we gotta stretch!"  The cardio is phenomenal and I love his pace.  The cardio in P90X.. not so much.  I don't like Cardio X, Ken Po, or Plyo X so I mix-n-match with Insanity. Insanity for cardio and P90X for strength.

I've never really enjoyed running but I am determined to pull this Sprint triathlon off successfully.  As I've mentioned before I prefer to listen to music when running. Probably won't be able to during the race but for now I'll use whatever I can to keep my motivation level high.  Here is another song I've added to my running playlist.

Don't let the "strange" cover fool you.  Solid band with a great message.

Yoga: Class #1

I really didn't have any preconceived ideas about my first yoga class.  Well, that's a lie.  I didn't expect too many guys and expected the class to be small.  I was wrong on both counts.  The class was close 50-50 men and women and it was packed!

My only exposure to yoga was Yoga X in the P90X series.  I'm glad I had some exposure because I am sure I would have been lost without a little bit of knowledge.  The class was 60 minutes and it went by quickly.  Yoga X has the tendency to drag on and it is extremely challenging.

Quick geek story.  I get to the Y with my stuff and realize in the locker room that I forgot my flip-flops. So I am traipsing through the common areas wearing shorts, t-shirt and dress shoes.  I felt ridiculous but soldiered on!

Fun class.  I would highly recommend it to anyone that wants to stay young.

Namaste.

Yoga

I've "practiced" yoga for a few years.  Actually, I've done P90X and there is a video titled Yoga X.  I'm unsure if I am doing things right or not.  I've wanted to attend a beginner yoga class to check my form but haven't until now.

From what I understand, the Yoga X class is difficult.  I know it has been for me.  I just don't know if I am doing all of the poses correctly or not.  I guess I will find out soon!

On Tuesday I will start my first, live yoga class at the YMCA.  I'll let you know how it goes.

Wish me luck.  Namaste.

Obese Indignation

At the risk of being way too transparent I type this post.  I'd be the first to freely admit that eating healthy is difficult and requires diligence and discipline.  Maybe I am making excuses for my wanton, holiday behavior but I think it's extra tough for those of us that do not eat plants based on ethical/moral reasons (ie vegan) or religious (7th Day Adventist).  The plant-based diet I follow is solely based on willpower and I was sadly running on empty for quite some time.

I began following a plant-based diet in 2011 after getting negative cholesterol results.  I was diligent.  I had a re-test date etched in stone and really wanted to get that number down to a manageable level.  Before converting I read Engine 2 Diet, The China Study and You Can Reverse Heart Disease.  These three books helped me immensely and gave me some ideas on how to prepare tasty food. 

I then stumbled upon the book Eat to Live.  That gave me increased motivation to not only get and keep my lipids under control but to lose excess weight.  I followed Dr. Furhman's diet and the weight began to fall off.  To be fair I was also doing a P90x and Insanity hybrid exercise routine.  The results were remarkable but surprisingly not everyone was thrilled.

I began to get back handed compliments on a regular basis.  "Oh my God! If you lose any more weight you're going to blow away."  "Let me introduce you to my new friend, Slim Shady." Sadly, I still was about 5 pounds too heavy!! Unfortunately, the comments began to wear me down and my food choices began to deteriorate.  I didn't eat meat or dairy but began to fall into the processed food and booze trap.  The weight slowly began to reappear.

I was at the Y swimming last night and decided to weigh in after my laps were complete.  I knew I was up but wanted to quantify the number.  I'm not really big on scales but was sure I was inching to close to an area I worked to hard to flee - and I was right.

I've allowed the opinons of unhealthy people to get me off the mark of staying healthy and living a long, pain free life.  I've allowed back handed compliments to break my focus on what's really important to me.  Being healthy is one of my core values.  I don't want a spare tire, muffin top or love handles.  I don't want to be dependent upon Lipitor, Cialis, insulin, or BP medicine.  I don't want stents, back surgery, or to test my sugar daily. So I'm declaring my freedom today.

I declare my freedom from back-handed compliments.  I declare freedom from caring what people think (other than my doctor) of how much I weigh.  I've seen too many people die prematurely based on poor eating and exercise habits and I am not going to be in that statistical category. 

I'm free and will begin dropping the weight again.  Next fat person that says to me, "If you lose anymore weight you are going to blow away", I'm going to say, "No, I won't fat ass I'll just hold on to you!" 

Okay, I'm too nice but I just might be thinking it. :)

Selling Snake Oil

I am a huge fan of P90X and Insanity.  The workouts are legit, intense, and can be completed several times.  However, Beachbody is proving they have devolved into a stereotypical, multi-level marketing purveyor of snake oil with its latest product - Ultimate Reset.

Our bodies are designed to organically and naturally detoxify - that's why we have certain organs.  I've seen where Beachbody coaches have begun to pimp this new plan as well.  "I've lost 17 pounds and have never felt better."  Isn't that really an indictment against the other snake oil product, Shakeology?  If a Beachbody coach is holding fast to P90X or Insanity and eating correctly wouldn't they be in shape and not need to lose 17 pounds? Why push an unnecessary product?

I've totally lost any and all respect for Beachbody and Product Partners, LLC.  Their goal is to make money at the expense of a gullible and ignorant populace that truly desires to live a healthy life.  People have bought into to the lie that supplements are the answer when they are most definitely not.  The entire staff of Beachbody from Carl Daikeler down to the newest MLM coach should be ashamed.

People, the answer is simple.  Eliminate processed foods from your diet.  Eat as many vegetables (fresh, frozen, organic and non-organic) as you want.  Eat a variety of fresh or frozen fruit.  Stop shying away from beans, nuts and seeds - eat them, baby!

Exercise is vital.  Start moving on a daily basis.  Yes, I love P90X and Insanity.  Since I am so PISSED at the underhanded way Beachbody is attempting to separate you from your money I no longer recommend purchasing P90X or Insanity from Beachbody.  Find a used copy on eBay.  Or begin to walk, jog, or run.  Do push ups, pull ups and dips.  Do playground exercies such as jumping jacks and skipping rope.  Anything is better than nothing! There are plenty of free workouts on You Tube.

Time to kick unscrupulous companies like Beachbody to curb.  They are not as concerned about ending the trend of obesity as they are lining the wallets of the owners of the company.  Nothing wrong with making a profit but when a company begins to sell lies then the line is crossed.

Why is the Bar So Low?

Happy Friday! 

The weight is still coming off a little bit at a time.  I was down almost 2 ½ pounds this week – praise God.  Still hanging tight with the Eat to Live concept and it is working well for me.   As for exercise, I am continuing with Insanity on Tuesday, Thursday, and most Saturdays.  I do strength training on Monday, Wednesday and Friday and yoga on Sunday.  Actually I modify P90X to fit into 45 minutes.

My initial goal was to lose “the final 15” during this fit challenge but I think there will be more to lose than that.  There are 5 more weeks remaining in the challenge and I’ve been averaging about 1 ¾ pounds per week (which includes 2 weeks when I was up ½ pound+).  If I continue on my current pace I will have lost 21 pounds in 12 weeks.  I can tell a difference in my body but I also know there is more to lose.  When we’ve reached our ideal weight our bodies will inform us by not losing any additional weight. I still have love handles (that aren't so lovely) and a bit of a belly.

I think we have lowered the bar so much when it comes to health overweight is now considered normal.  When people begin to travel from obese to overweight to fit people think they are too skinny.  Excess belly weight is dangerous as it results in excess fat in the liver. Excess fat in the liver leads to many, many adverse health functions.  So it is essential to lose that extra insulation around our midsection.  I’ve found a plant based diet to be the best way to do that.

I am getting a lot of requests for plant strong recipes.  My wife has encourged me to put some together and make a book so I am working on that.  I want to get to about 100 recipes – wish me luck or pray for me (which ever is your forte).  I will begin posting some on a regular basis as soon as I get the minute details down pat.  Unfortunately I often cook by the seat of my pants and that must change. 

The Final 15: Week #5

After a frustrating week of weight gain I was able to successfully lose another 2.2 pounds this week.  The strange thing is that I didn’t really feel as though I had improved over the prior week.  I guess it goes to show that feelings are fickle.  Total weight loss so far since my original weigh in on 1/20 is 10.6 pounds.  Not bad, if I do say so myself.

I have continued the P90X/Insanity combo.  I am complete the P90X lifting DVD’s on M/W/F.  I am doing Insanity cardio interval on T/TH/S.  My Sunday is dedicated to yoga.  During the evenings I walk or do a walk/run interval thing on the treadmill.  I am convinced that eating correctly is the key and that a I can’t out train a poor diet.

I was talking with a relative that has adult onset diabetes, high blood pressure, and had heart surgery about 2 years ago.  She is interested in “trying” some of my healthier recipes.  I spent a few hours on Monday (it was holiday for me!) and came up with a few for her to give a shot. 

I am convinced that anyone can eat healthy.  It takes some effort but anything worth doing takes effort.  The big thing is having a legitimate why.  Ask yourself why do you want to make a change?  The internal why must be bigger than external obstacles and circumstances.  As for the relative, high blood pressure and diabetes are both killers.  I don’t know of anyone that WANTS to die of self-inflicted diseases.  Why do you want to change?  I want to live and enjoy kids, grand kids, great-grand kids, etc.

What about you?  Do you have a why that is bigger than a greasy double cheeseburger?  I hope so.

Yikes! Ugh! Fudge!

Stupid Valentine’s Day!  That’s my story and I am sticking to it.  Weighed in today and it was not good – up one whole pound! Yikes.  I have solid proof that one can’t out train a bad diet. 

Mistake #1: Wabasi Almonds.  I bought a large bag of wabasi flavored almonds.  Not a good idea for me.  I can eat those things by the handful and I did.  The bag is almost empty – thank God – and I won’t get another one.  One of the concepts behind Eat to Live is to not snack between meals. 

Mistake #2:  Valentine’s Day Candy.  My wife is a 2^nd grade teacher and she brought home treats after the holiday.  I didn’t have to eat the, obviously, but I did eat enough to throw things off kilter. 

Mistake #3: Argentinian Wine.  I’ve been pretty good about monitoring and limiting my wine consumption but I don’t think I did that well this past week.

Mistake #4: Snacking.  Although my snacks were relatively healthy (forget #2 above) I still ate when I really wasn’t hungry. 

Not all was bad.  I exercised each day in the AM and PM.  It was a pseudo “recovery week” according to P90X and Insanity.  So I did the core synergistics DVD on M/W/F and the core cardio on T/TH.  Not as intense as some of the others but I followed the plan.  I also interjected some running into my nightly treadmill walk. 

Bad week but I am simply going to reverse the trend and rein in the discipline.  As of today I am still down +8 pounds.  It’s better than I’ve done in the past but I should be at +10.  I have some ground to make up.  Time to get busy!

Shakeology: The Good, Bad, Ugly

Shakeology is no different than any other processed food that gives people false hope.  Most of these products are touted as a panacea but actually are over-priced alternatives to whole food.

The Good

Shakeology is delectable.  The chocolate with peanut butter, strawberries, and milk (soy for me) tastes wonderful.  The Greenberry is versatile usually doesn't require juice (if you're cutting calories).

The Bad

It's expensive.  About $129 per month which for many people is quite pricey.  Could you use an extra $1,500 annually?  It has whey in it so those that are vegan or lactose intolerant will have difficulty.  The testimonials offered are circumstantial at best.  Often people are working another program, such as P90X, and are adjusting their diets.  In those instances it's difficult to give the credit for health gains to Shakeology. The name Greenberry is bad.  Couldn't they come up with a better name than that?

The Ugly

A company that is attempting to "end obesity" shouldn't be pimping supplements.  They should be advocating for fresh whole foods! At best their idea is disingenuous. It's a constant stream of cash that most obese people do not need.

But it does taste really good!

Insanity: The Good, Bad, and Ugly

If you really want to sweat, if you really want to push your body then Insanity is the workout for you! 

GOOD

Of all of the prior Beachbody products I have purchased the packaging for Insanity is in a league of its own.  It comes in a binder similar to a book and the DVD's are pressed in like pages.  Very nice. 

If you buy the kit from a BB coach you get the "Fast & Furious" DVD as a bonus and it's awesome.  In less than 25 minutes you have warmed up, stretched, and pushed yourself to the max.  Great for days when you're in a hurry. 

All of the routines are challenging.  It's nice seeing "professionals" falling over, gasping, and holding their sides during the exercises too.  Of course, I prefer some more than others but in my opinion Insanity is much better than P90X. 

There isn't one DVD that is >60 minutes. The ab video is shorter and more intense.  The stretching in Insanity is about 3-4 months longer than P90X too. 

Shaun T is the antithesis to Tony Horton.  Don't get me wrong, I love TH - he is more of an encourager.  Shaun T is more like a drill sargent.  Both are good for different things.

BAD

Not much to complain about hear so I will have to nit-pick to find anything.  In one DVD one of the "professionals" spits all over the gym.  It is absolutely disgusting.  That should have been edited and she should have been kicked out! NASTY.

Doing the "Fit Test" and then exercising is kind of silly, I think.  The recovery week is extremely boring.  Doing the same routine for 6 days is excruciating. 

Some of the exercises chosen seem kind of odd to me.  It's kind of like, "really, that's the best you could have thought of on this day?" 

UGLY

Again, nothing ugly about the routines (except the spitter).  The ugly is me after doing Pure Cardio.  It is not a pretty sight but it is effective.

Definite buyer!

P90X: The Good, Bad, and Ugly

Unless you have been living under a rock and haven't watched television in the past 7 years you have undoubtedly seen a P90X infomercial.  I ordered it several years ago and have completed the program 2 or 3 times.  I've started and stopped it a few times too.  So, if you are wondering what to expect here is an honest critique.

THE GOOD

The program is a beast.  There are really no "off days".  If you want a serious challenge this program will do it.  Yea, I know all of the Crossfitters hate P90X  - to each his own.  If you are don't feel like driving to the gym and having men or women gawk at you, don't want to contract ring worm, and don't want to wait for weights or have to wipe someone else's sweat off a bench P90X is a great option.

The pullup is one of the best exercises ---EVER.  You will have ample time to complete pullups and you will become much stronger over the 12 week program.  Pullups aren't easy but with practice and recovery you will probably double or triple your pullup results.

Yoga.  I've never had formal yoga lessons and its quite possible that the yoga in P90X is a watered down or hybrid version (I really don't know) but the introduction was great.  It definitely is a struggle (curse you twisting half moon!) but it turned out to be one of my favorite days. 

THE BAD

This is going to sound nit-picky but I absolutely hate the storage box.  Sometimes it is tough to slide the DVD's in and I think they will get scratched.  The container for Insanity is superior. 

The yoga video is WAY TOO LONG.  Not sure who has 90+ minutes to "waste" but it definitely could have been pared down to less than an hour.  The supplemental video sent when its ordered through a BB Coach isn't that good, either.

Tony, the host has a wacky sense of humor.  Sometimes he talks too much and tries too hard. 

All of the videos are too long.  Find a way to get them to between 45-50 minutes all of the time.  Most of the time it's the host talking and simply wasting time.  I want to get in and out not stand around listening to someone talk.

THE UGLY

Watching me do wall squats or attempting a "Dreya Roll".

All in all.  It's a very good program - highly recommended! The price is fair and the content is good -- just too long. 

The Final Fifteen + 5

Eating to Live is working very well for me.  In my first week I lost 3.4# or 2% total!

I made several changes to my eating such as eating 3 meal (breakfast, lunch, supper) and stopped the 5 small meal plan.  I know the 5 small plan is popular among a lot of people but it has its drawbacks.  Primarily, eating 5 small meals doesn’t allow the digestive system to regulate. 

EATING

Each morning I had a smoothie for breakfast (typically soy milk, splash of OJ, cilantro, parsley, kale, ground flaxseeds, 2-3 pieces of fresh fruit, and a scoop of soy protein.  For lunch I would eat an enormous salad.  The salad had a base of cabbage, romaine, and spinach with several vegetable choices including carrots, radishes, sunflower seeds, sweet peas, and tomatoes.  Dinner was normal fair it my house: Vegetable primavera, veggie fajitas, etc, etc.

EXERCISE

I started slowly because it has been awhile since I worked really hard.  I am doing a P90X/Insanity hybrid.  Monday was back and chest, Tuesday Insainty/Fast and Furious, Wednesday shoulders and arms, Thursday Insanity, and today I modified a P90 Plyo legs but doing pullups during 5 leg exercises.  I also walked each night on my treadmill for between 30-4 5 minutes. 

My original goal was to lose 20 pounds and I am ahead of schedule but on schedule according to Dr. Furman.  He states a person can lose 20 pounds in 6 weeks.  Let’s see 3.4 x 6 = 20.4#...That would be totally awesome!

TK