This post was originally published on this sitehttp://www.thekitchn.com/feedburnermain
Ellie Krieger is a queen of simple, healthy recipes that have a bare minimum of ingredients yet still manage to have flavor and flair. This salad is the perfect example — just radishes, snow peas, and scallions in a light dressing. An elemental blend of spring vegetables — and the easiest side dish for any meal.
This post was originally published on this sitehttp://www.thekitchn.com/feedburnermain
Eating fresh vegetables when you’re a single cook can present all sorts of challenges for the simple reason that it’s your sole responsibility to use up all that goodness before it’s too late. A family of four can devour a whole cabbage in one sitting, but it can take a single cook several meals to accomplish the same thing.
The good news is that this doesn’t have to be a problem if you follow just a few basic tips and practices.
This post was originally published on this siteOriginally posted at: http://www.nerdfitness.com/
“Aw hell. I’ll get back on track when things settle down.”
Whether we have a sick kid that’s keeping us at home, or we go on a trip that’s crazy and our schedule is all over the place, or even just a stressful few weeks at work trying to hit a tight deadline, our personal health tends to be the first thing that goes out the window when the shit hits the fan.
And then we have our first day back to exercise. Ugh. We feel like crap, we have ZERO momentum, and getting back into the gym feels like walking into the depths of hell. On top of that, we’ve put on weight, our strength numbers are down, and we feel like we’ve backslid by months in mere weeks.
Well, I say NO MORE!
Today I’m going to give you an emergency plan to follow that will allow you to weather any storm, endure weeks of chaos, and get back on track with minimal backsliding.
Use this in case of emergency.
When the shit hits the fan, our first thought is to abandon any healthy plan we had in mind.
Late nights in the office revolve around pizza and subs, vacations revolve around strawberry daiquiris and junk food, and a sick kid or being sick ourselves means we’ll eat whatever we can get our hands on.
Because diet is 90% of the battle, the BIGGEST wins we can snag while everything else is chaotic is to keep our diet in check. Here’s your emergency escape plan:
1) Make sure every calorie counts. Sure, we know that not all calories are created equal, but every calorie counts. Would it be awesome if you ate chicken and broccoli and kale while things were going poorly? YUP. Is that gonna happen? NOPE. So do the best you can.
Just because you have access to three meals a day plus snacks does NOT mean you need to eat all the things, all the time.
Consider skipping breakfast! It’s called intermittent fasting, and it’s how I lost 5 pounds while traveling for three weeks and eating poorly. I strategically missed certain meals to keep my daily calorie count in check.
2) Alternate health and unhealthy meals. When we eat poorly for breakfast, we think it ruins the whole day and causes us to eat like crap for lunch and dinner too. Stop it!
One bad meal doesn’t ruin you for weeks. It’s when you let one bad meal ruin the next one, and the next one, and the next one. So snap out of it. Alternate healthy with unhealthy. Even if you can only make ONE healthy choice, it’s better than nothing.
3) Time your bad meals. I always do an intense strength training workout right before meals where I’m going to eat poorly. When you strength train, you break down your muscles and they then rebuild themselves slowly over the next 24-48+ hours.
While your muscles are rebuilding, they’re pulling from your most readily available calories to make that process happen. Like the ones you just ate.
Conversely, when you eat poorly and don’t exercise, those calories have really no other option but to be stored as fat.
Now, what should that workout look like?
Below, you’ll see a list of exercises. If you only have time for one exercise, pick the one at the top. If you have time for #2, do the next, If you have time for #3, do it.
But that (1, 2, and 3) should be your whole workout. This should take you about 15-20 minutes, and you can do it 1/2/3/4 times per week depending on your schedule. What’s important is that you do it at least once per week.
These movements workout every muscle in your body, recruit extra muscle fibers, and tax your nervous system in a healthy way, and keep you alert, fit, fierce, and strong. Feel free to print out the following PDF to bring with you on your next trip, or to have ready for the next emergency.
Depending on your situation, pick the Weight Training or the Bodyweight Routine.
Weights:
Exercise #1: LEGS
Alternate each workout: Squats / Deadlifts: 3 sets of 5 reps at a weight that is challenging.
Exercise #2: PUSH
Alternate each workout: Overhead Press / Bench Press: 5 sets of 5 reps at a weight that is challenging.
Exercise #3: PULL
Pull ups, dumbbell row, or Bodyweight rows: 5 sets of as many reps as possible.
Bodyweight: Pick one from each category.
Exercise #1: LEGS
Squats: 3 sets:
Exercise #2: PUSH
Push ups: 3 sets:
Exercise #3: PULL
Pull ups or rows: 3 sets:
You can download the bodyweight graphic here (right click save as) and the weight graphic here (right click save as).
REALLY STRAPPED FOR TIME?
Alternate sets of exercise #2 and #3 if you are in a big hurry. If things are really desperate, I’ll go into a gym or park and just do the following:
Shit happens… oftentimes for weeks and weeks. During that time, every calorie counts, every meal counts, every rep counts:
Scrape and scrap for every rep you can get, whenever you can get them. They count, and they add up.
Make one healthy decision per day on your diet, and find time to do at least one INTENSE strength training session per week (or many small ones like explained above).
Conserve energy during the chaos, minimize any backpedaling, and allow yourself to hit the ground running again once you can focus on your health.
What about you? How have you found to minimize the damage during a chaotic stretch in your life? Any tips and tricks you have will help SOMEBODY in the Rebellion – after all there’s at least 270,000 of us 
What’s your “in case of emergency, do this!” plan?
Share it in the comments!
-Steve
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photo source: mac_filko: jedi, Wajahat Mahmood: emergency keys
This post was originally published on this siteOriginally Posted At: https://breakingmuscle.com/feed/rss
Dan John’s new book, Can You Go, is his best work yet on the art and science of coaching. On page 69 of that book, he included a graphic of mine that I use to explain the big picture of nutrition change:
This post was originally published on this siteOriginally Posted At: https://breakingmuscle.com/feed/rss
Dan John’s new book, Can You Go, is his best work yet on the art and science of coaching. On page 69 of that book, he included a graphic of mine that I use to explain the big picture of nutrition change:
This post was originally published on this siteOriginally Posted At: https://breakingmuscle.com/feed/rss
Dan John’s new book, Can You Go, is his best work yet on the art and science of coaching. On page 69 of that book, he included a graphic of mine that I use to explain the big picture of nutrition change:
This post was originally published on this sitehttp://www.thekitchn.com/feedburnermain
Good news for fans of the Amy’s Kitchen line of frozen foods: Soon, you’ll be able to get your vegetarian fix without having to go to the grocery store.
According to Grub Street, Amy’s has announced that they will open their first brick and mortar restaurant in California this summer. The best part? It’s going to be a drive thru!
This post was originally published on this sitehttp://www.marksdailyapple.com/
I’ve got another free gift for you, and it’s a tasty one.
The Thrive Market Communal Table Cookbook is a brand new digital cookbook featuring more than 60 real-food recipes from the country’s top names in ancestral health and wellness: Chris Kresser, Robb Wolf, Michelle Tam and others, including me. Every recipe is primal approved and made with wholesome, affordable ingredients. And they have all been tested and perfected at Thrive Market headquarters in Los Angeles.
All you have to do to receive your free digital cookbook today is click this link and register for Thrive Market for free (no purchase required). And if you’ve already registered with Thrive Market, simply enter your username and password and then click to download the book right on the page. That’s it! This free gift and sweepstakes is only available from June 4th to June 10th, so you have a few days to nab your free cookbook.
Simple and delicious recipes from 14 of the most trusted names in health and wellness, including best-selling authors, the country’s leading physicians, and the most popular bloggers and education experts.
60+ paleo recipes for everything from breakfast smoothies, simple side dishes, protein-packed main courses and clean desserts.
Easy-to-follow instructions so simple even a novice cook can follow.
A helpful guide to saving money on essential paleo ingredients and pantry staples.
In addition to getting the free eBook, when you register you are automatically entered to win a $1000 Thrive Market shopping spree giveaway. That’s equivalent to a jar of Primal Kitchen™ Mayo every month for 10 years. Or if you eat things other than Primal mayonnaise, a whole bunch of other paleo foods.
When you get the eBook, be sure to check out my favorites—you’ll find my recipe for Coconut Encrusted Chicken, and Crispy Carnitas Salad, among others in the cookbook—and let me know which ones have you mooing for more. I’m about to go cook me up some of Chris Kresser’s Roasted Hazelnuts with Garlic and Thyme. I’ll let you know what I think!
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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