http://chriskresser.com/
For a balanced nutrient-dense diet, you need to eat nose to tail, like our ancestors did. Find out how to get organ meats, cartilage, and other cuts of meat onto your plate.
The post Nose-to-Tail Eating: Everything You Need to Know appeared first on Chris Kresser.
Originally posted at: http://www.nerdfitness.com/
If the sight of a plate of broccoli makes you gag, this post is for you!
We’ll turn any “Veggie Hater” into a “Vegetable Lover” by showing you how to make a plate full of greens not taste like a wet gym sock (don’t ask “Steve, how do you know what a wet gym sock tastes like?”).
If you’ve been a picky eater your whole life – like I was -, our guide today will help level up your taste buds.
By the end of today, I’m going to have you excited to eat vegetables, and ready to take the NF Veggie Challenge.
If you’re someone who doesn’t eat vegetables because you don’t like them, don’t know how to buy them, or don’t know how to make them, this article is for you. We’re going to change that today.
How?
Because this is what we do!
We help people like you lose weight and get healthy without feeling miserable or bored. After all, “the best diet” is the one you can actually stick with!
So how do you create a food strategy that doesn’t suck? Here’s how we do it.
In our pretty snazzy 1-on-1 Online Coaching Program, we get to know our clients better than they know themselves. We then create custom workout programs and provide nutritional guidance that actually gets results!
Want to learn more about how we can help you? Click below!
You’ve probably been told since you were a toddler to “Eat your vegetables! They’re good for you.”
Do you really know WHY they’re good for you? Let me jump into a few reasons why vegetables kick ass.
1) Vegetables are nutrient dense. It should be no surprise that Popeye turned to a vegetable when he needed a powerup. Think of vegetables as one of our body’s most efficient fuel sources: they are packed full of vital macro and micronutrients. Just take a look at our article on how to eat healthy on a budget – it should be no surprise that vegetables are an important part of efficiently eating healthy! Simply put: vegetables are the backbone of any solid diet.
2) They fill you up, without “filling you up.” Ever seen what 200 calories worth of broccoli looks like? It’s the size of a grocery bag compared to 200 calories of a doughnut or other treats. If you are feeling hungry but don’t want to overeat, choose a vegetable. Kind of hard to overeat when you’re eating carrots or celery!
3) Veggies keep your body operating at max efficiency! Vegetables are a great way to keep your…um…indoor plumbing…functioning properly. Adding a vegetable or two to each meal is a great way to keep things working right! Seriously: if you’re someone who doesn’t eat many veggies, you will notice a considerable difference after adding veggies to your diet regularly.
4) They can be delicious! Sure, a point of debate…but as a former veggie hater, I am now firmly on Team Vegetable. A plate full of veggies used to make me want to gag, and now I’m thrilled at the idea of a plate covered in a cornucopia (what a great word, right?) of multicolored plants
“Ok,” you might be thinking, “I know they’re good for me, but I don’t eat them. Help me!” Okay, okay fine.
Here’s how you can get over your vegetable-aversion and get started.
When I was 22 I proudly proclaimed that I was a “carnivore” and boycotted veggies. Essentially, I ate things like chicken, hamburgers, pizza, pasta, french fries, rice, and not much else.
One day, I decided “I’m an adult, I should probably eat like one.” In my mind, all vegetables were disgusting, but the reality was that I hadn’t really tried many different kinds. Instead I tried a few and just assumed they were all bad.
So, for starters: stop saying you hate all vegetables. Instead: you simply haven’t found a vegetable that you LIKE yet.
I started trying teeny tiny bits of vegetables. If I went out to dinner with friends, I would ask to try some veggies off of their plate. Once I got over the idea, I would order a new vegetable each visit and give it a shot.
I experimented with new vegetables for two reasons:
On top of that, I simply forced myself to go into any new vegetable with an open mind and positive mindset. It’s amazing what positive or negative expectations can do to convince ourselves. So, instead of thinking “this is gross,” say “this is what I eat and it’s good.” Sounds a bit hokey, but it works.
My gateway vegetable: asparagus. I bought some asparagus at the store, put them on a cookie sheet lined with tinfoil, covered them in olive oil, salt, pepper, and stuck them in the oven (at 375 degrees F) for 12 minutes. BAM! Crunchy, delicious, and nutritious. Plus, I felt like a 5 star chef!
For my first year as an omnivore, asparagus was the only vegetable I ate. I didn’t branch out too much beyond this, but at least I had found one that I liked. Once I had gotten over the mental barrier that “all vegetables are gross,” it was time for me to branch out.
YOUR MISSION: Find your gateway vegetable. (We’ll be giving you some great options later in the article.)
Suck it up, take one bite of many different kinds of veggies, and see which ones you actually enjoy.
Before each bite, clear your mind, Neo. Stop going into each veggie encounter expecting to hate it! You never know when things change.
Many people think in order to eat a “Paleo Diet” you’ll need to eat dozens of veggies everyday, but almost everyone starts just like I did – with only one or two gateway vegetables and slowly branches out from there. Our free download on the Paleo Diet helps show you that it isn’t nearly as complicated as some people can make it out to be.
First and foremost, buying vegetables can be daunting!
For starters, here are just some of the vegetables that are Nerd Fitness approved. The next time you go to a supermarket, your mission is to pick ONE of these 24 vegetables and bring it home with you.
Notice: we’re not counting tubers (potatoes and sweet potatoes) or legumes (beans) on this list – technically they’re veggies, but for the purposes of this article we’re aiming for low calorie, nutrient dense options to start.
Use this wonderful guide on how to select fresh and tasty veggies at the grocery store.
Once you’ve bought your veggies, use StillTasty.com, to figure out how long you can leave them in my fridge.
If you really want to make it easy, buy a bag of “Steam Fresh” vegetables – most of these only require you throwing the bag into the microwave, opening it, and putting it on your plate.
As a last resort, check out canned vegetables! They might not be as fresh as regular veggies, and there might be preservatives added to keep them from going bad, but I’d prefer you eating canned vegetables to no vegetables at all!
Once I got my “gateway vegetable,” I stopped telling myself that I hated vegetables, and became more likely to try other vegetables.
However, I still didn’t love the taste of many veggies, which presented a problem.
The solution? “Mask” the taste and texture by hiding the vegetables in other foods until I became accustomed to the taste.
I started adding vegetables to everything in ways that didn’t make me taste veggies:
1) Add frozen spinach or kale to your smoothies. I make a post-workout smoothie with fruit and protein and realized that other than giving my drink a greenish tint, the taste was unchanged. Cheap too: a bag of frozen spinach is like 2 bucks at most grocery stores.I continued adding more and more spinach each time until it changed the taste too much. That’s one daily serving of a super veggie without even trying!
2) Add veggies to your omelets! I’m not a breakfast person (Intermittent Fasting ftw!), but if you’re making omelets, try adding different vegetables to your omelets each time and see which ones don’t change the taste. Plus, who says you can only eat omelets for breakfast? They make a great dinner meal too.
3) Eat a small bite of a veggie with something you actually like. When I started cooking chicken stir fry, I made sure that every bite of delicious grilled chicken was paired with part of a vegetable.
Here are some ideas to try to squeeze in some extra veggies with every mouthful of food:
Take something you enjoy eating, and add some vegetable on the same fork-load.
4) Wrap it in bacon. Seriously. Bacon makes everything better. What’s that? You don’t like asparagus? Wrap it in bacon (see #5)! Or do this!
5) Try making carrot fries. These things taste like sweet potato fries, but they’re made of carrots. Cut some carrots into fry shapes, toss them in olive oil, put them on a baking sheet, sprinkle with salt and pepper and roast them in the oven at 450 degrees F (230 degrees C) for 10 minutes. Ta da!
6) Try zucchini “noodles” – (here’s how to make zoodles)
7) Hide some veggies in a casserole (like paleo shepherd’s pie) – when they’re mixed in with other stuff you like, it makes them easier to eat. If you aren’t a fan of big hunks of veggies in your bites of food, chop them up really small before cooking. This way they’re less noticeable!
8) Add greens like spinach, chard, or kale to your paleo spaghetti sauce.
9) Add kale to guacamole.
10) Hide vegetables IN your burgers (here’s a turkey burger with spinach in it).
All of the above examples accomplish the same goal: getting more vegetables into your system. This makes your stomach happy, your mother happy, and Popeye happy.
“Okay Steve, just give me some options!”
I hear ya: When I first considered eating veggies, I just wanted ONE simple recipe I could follow along, cook, and actually enjoy.
I realized that vegetables can taste completely different depending on how they’re prepared. Once I was able to learn one way to prepare a vegetable that I actually enjoyed, the kitchen was no longer a scary place!
With some help from our NF Rebel Chef, Noel, here are some easy and delicious options for getting started with your first vegetable:
1) Steamed broccoli: I’m not a fan of raw broccoli, but steamed broccoli? Sign me up! Steamfresh veggies come in a package that you can throw in the microwave for five minutes, add seasoning, and that’s it. Add butter or any seasoning, and eat it with a protein for a balanced meal!
If you’ve bought fresh broccoli and you want to steam it yourself, you can do it in the microwave or on the stove.
To steam broccoli on the stove:
Don’t want to use the stove? You can also steam broccoli yourself in the microwave:
2) Roasted veggies (bell peppers, tomatoes, carrots, onions, broccoli, cauliflower, zucchini, etc.): Roasted veggies can taste very different from steamed and raw veggies (they get crispier and a little sweeter because they caramelize in the oven). Take your pick of vegetable: bell peppers, tomatoes, carrots, onions, broccoli, cauliflower, zucchini, etc.
Here’s how you make roasted veggies:
3) Asparagus: Asparagus was (and still is) my go-to veggie. It’s what started it all. Simply chop off the ends of your asparagus and coat it in olive oil. Feel free to add salt, paprika, or whatever seasoning you enjoy. Plop in the oven at 375 degrees F (205 degrees C) for 10-15 minutes, and enjoy!
4) Sautéed zucchini and squash. Zucchini and squash both taste great with just a little oil and salt, and are super easy to prepare.
You can choose to slice them up into slivers, or use a potato peeler to create noodle-like slices.
Throw the slices into a pan with some oil on medium high heat for about five minutes until they become soft and lighter in color.
All of these options can be paired with basically any protein for a delicious and healthy meal (or eaten as a healthy, stand-alone snack!).
Looking for some more advanced veggie options? Here are 5 recipes:
And if you’re wanting even more options, we’ve got you covered. Download the NF Guide to Paleo (it’s free) by entering your email below.
“Steve! What are the best-tasting vegetables!?”
Great question. You’re not gonna love my answer, but it’s the truth:
You’re a unique snowflake, and so are your tastebuds. They will evolve and change as you evolve and change. So the best advice I can give you is to try lots of veggies, prepared lots of different ways.
Microwaved Brussels sprouts might be soggy and unappetizing, but take the same veggie, cooked in bacon fat and roasted in the oven? MMMMMM!
So try multiple veggies, in multiple ways, as part of multiple meals. Keep trying until you find a variation you like!
Are you up for the Nerd Fitness Veggie Challenge?
For the next five weeks, we want you to try a new vegetable each week:
I’m in. Are you?
Leave a comment and let us know!
A final note: the point of eating more vegetables is to fill your plate with low-calorie but nutrient dense food. When consistently done it’ll help you live healthier and lose weight. A simple idea, yet so important it’s one of the cornerstones of the entire Nerd Fitness Philosophy.
If you’re still overwhelmed at the thought of eating veggies, or you’ve always struggled to stick to a diet for any meaningful amount of time, you are NOT alone.
It’s why we’ve created two key services that help people lose weight, get stronger, and live better:
We’d love to hear from you:
If you hate vegetables, what are you taking away from today’s post?
What other questions do you have about preparing vegetables?
What’s keeping you from starting to eat vegetables, and how can we help?
-Steve
###
Originally Posted At: https://breakingmuscle.com/feed/rss
The push-up—there is no more fundamental or universal exercise. It is the first one taught in elementary PE and one still utilized daily by our most elite fighting forces. Push-ups are a staple of every fitness program since ancient Greece and for good reason.
Originally posted at: http://www.nerdfitness.com/
This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today.
I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one).
In this guide we’ll discuss:
Three easy steps. You got this.
If you’re overwhelmed at the very idea of how to get in shape, I hear ya.
From bootcamps to “What is CrossFit” to Weight Watchers to paleo to vegan to Klingon, how are you supposed to make sense of all this information to find the right path?
The truth is that there is no ONE path that works for everybody.
You’re a unique snowflake (your parents were right), which means what works for somebody else might not work for you, and vice versa.
I’ll dig into the general do’s and don’ts of getting in shape with today’s article, but if you’re really overwhelmed to the point that you just can’t get yourself to get started, consider checking out our 1-on-1 Online Coaching Program.
You’ll get to work with a Nerd Fitness Coach who gets to know you better than you know yourself, and handcrafts a workout routine and nutritional plan that is tailor-made to your situation. You can learn more about our coaching program by clicking on the image right here:
Now, outside of our coaching program, we also have a TON of free resources that you can use to follow and help you get off on the right track!
You can read our overall philosophy below (which has helped hundreds of thousands of people), and help you get started today!
Today, we’re going to talk about the Nerd Fitness “Triforce of Winning!”
I just came up with that title, but now that’s what I’ll call it henceforth.
If you want to succeed at getting in shape, you need three things:
If you can successfully combine these three crucial pieces, then you’ll defeat Ganon and save Hyrule have a fightin’ chance at getting in the best damn shape of your life.
WHY do you want to get in shape?
What is your reason for wanting to do so?
Do you want to get in shape to…
Have a freaking reason, friend!
Write it down, hang it up in your bedroom, tattoo it on your face, write it down on a piece of paper and staple it to your forehead, whatever.
Just keep that reason for wanting a better life at the front of your mind at all times.
In the Nerd Fitness Academy, we call this “Your Big Why.”
This reason is going to help you keep going when it’s raining or you’re tired or you had a crappy day at work and you just want to binge watch the Office and eat takeout.
In addition to having a good reason, many people get inspired by reading success stories of folks like them.
Luckily for you, we have lots of those stories on Nerd Fitness with many more to come. These are real people who love video games and books and work desk jobs (click on each to hear their full story):
LESLIE THE SINGLE MOM WHO GOT STRONG AS HELL:
SAINT THE SOFTWARE ENGINEER (AND GAMER) WHO LOST 60 POUNDS:
STACI WHO STARTED POWERLIFTING AND FOUND CONFIDENCE:
JEFF THE DOCTOR WHO TRAVELS 2 WEEKS EVERY MONTH – HE FINALLY GOT HEALTHY:
Maybe success stories aren’t your thing; completely understandable.
Instead, perhaps you like to get your inspiration from slightly nerdier sources like:
Or maybe you’re a video fan! Well then, videos like these might make you want to run through brick walls:
Like to read?
This article will make you want to start strength training today.
Why all this focus on inspiration and motivation? Because getting in shape will never be easy.
The first week while you’re excited is fun. It’s the rainy days and snowy days that will decide whether or not you actually get in shape.
Unless you have motivation to succeed, and can find inspiration to push through the crappy days, you will give up at the first sign of resistance.
I’m a nice guy, so I crammed all of the inspiration you’ll ever need into one place. You’re welcome.
Okay, so now you should be all fired up and inspired and thinking, “Hey Steve, this Nerd Fitness stuff is cool. I’m ready to get in shape.”
Let’s get started.
HOW TO GET IN SHAPE:
A) Pick goals that are SMART (specific, measurable, achievable, relevant, and timely). Be incredibly specific with your goals so that you can actively plan what steps are needed to achieve those goals:
Alternatively, if you somebody that NEVER succeeds at your goals, instead put the focus on the habit and not the goal.
“I’m going to eat one vegetable every day this month.”
Or another example: “I’m going walk to Mordor by walking a mile every day for a month. If I go for a walk, I win.” Keep it simple
Whichever method you decide, it’s important to be deliberate in your actions:
B) Identify your Kryptonite.
I want you to think back to the last time(s) you tried to get in shape and lose weight.
If you failed, congratulations! You already know what “get in shape” method doesn’t work for you.
They say the definition of insanity is doing the same thing over and over again and expecting different results.
Unless you’re insane, don’t try to get in shape the same way you did last time…it’ AIN’T gonna work!
If you counted calories, ran on a treadmill, did kickboxing, tried starving yourself, or whatever, and you’re not happy with the results, it’s time to try something new.
C) Learn to start eating better.
80% of your success when it comes to getting healthy will depend on your diet – unless you are running marathons on a daily basis, you cannot outrun your fork, and you can’t out-train a bad diet.
I honestly cannot stress the importance of this enough.
Whether you want to count calories, cut out certain foods, or attempt a new diet all together, this is the most important step you can take:
Now, most people suck at eating better because they try to make TOO many changes at once, their stomach freaks out and they run back to their comfort foods.
My advice? Pick one food change every few weeks, and stick with it.
Whether it’s eating less calories per day, drinking one less soda, eating more vegetables or cooking your own meal once a week…small changes can lead to big successes in the long run.
It’s why we built a 10-level NF Diet that tells you exactly how to transition your diet slowly so you can lose weight the right way and transform your physique permanently!
Grab our 10-Level NF Diet Strategy guide when you sign up in the box below:
D) Find an activity that makes you happy, and do it all of the time.
Do you like to run? Awesome, do that (just do it right).
Do you like to lift weights? Awesome, make sure your workouts don’t suck.
Maybe you like yoga, or dodgeball, or Ultimate Frisbee, or rock climbing, or whatever!
If you tell me that “I don’t like to exercise,” then you just haven’t found the activity that makes you happy yet.
Here are 40 Ways to Exercise Without Realizing It.
We’re genetically designed to be active.
If you don’t like to move, then it’s time to try new things until you find something that you DO like.
Sign up for a new class, join your company’s running club for a day, try out something in your basement or living room, just keep trying new stuff until you find something that you like. And then do it as often as you can.
E)Want to supercharge your results?
Getting strong is one of the BEST things you can do with regards to losing weight and getting in shape. Your body processes calories differently when you are strength training compared to other forms of exercise.
Essentially, your body needs to burn extra calories to rebuild all the muscles you just worked out during a strength training workout. Also, there are then fewer calories to go around to store as fat!
This leads to lower body fat percentage and tighter muscles.
WIN WIN WIN!
You can start with a basic bodyweight workout today that you can do in your own home too:
Put it all together: These are the steps you can take today:
Now, if you want specific direction on weight lifting, weight loss, and muscle building, sign up in the box below and I’ll send you a free workout sheet to follow and our massive Strength Training 101 guide on everything you need to know about getting started!
Last but not least, you need support.
Yes, I understand it’s kind of fun to be an army of one: the lone ranger trying to succeed against insurmountable odds….but it’s not necessary.
Once you decide to get in shape, want to know the best way to guarantee success?
Make it public.
Tell all of your friends, start a blog, and/or inform your co-workers and ask them to keep you accountable!
Unless you like being called a quitter, you’ll probably think twice about skipping out on your workouts.
Maybe your word isn’t your bond, and you need a different kind of motivation and support to succeed.
Try money.
My buddy Saint said he would pay his friends $500 if he didn’t get in absolutely incredible shape for his wedding six months down the road. Saint didn’t have $500 to lose, so he decided instead to just get in great shape…and it worked.
Build your own Jedi Council – find people who are stronger than you and work out with them, or faster than you and run with them, or more educated than you and ask them questions.
These are people that you can turn to when you need advice or help. If you don’t know anybody in real life, keep reading…
Find a workout buddy (or hire a coach)!
There are going to be days when you want to sleep in and skip your workout. There will be afternoons following a crappy day of work where all you want to do is play Halo.
Find somebody who’s at a similar level of fitness as you, and work out with them! He/she will push you on days when you’re dragging, and vice versa.
You can inspire and support each other, feed off of each other’s success, and offer up tough love when the complaining gets too much (and yes, there will be complaining).
Now, let’s say you’re the ONE person in your group of friends that wants to get in shape. Or you’re the only person in your office who doesn’t stuff his face every day. Maybe you don’t have anybody to turn to for support or advice…
We’ve got you covered.
The Nerd Fitness community: a persistently amazing, always inspiring, never judgmental group of people who want nothing more than to help you succeed. I have never been more excited to be part of a community.
Today is the first day of the rest of your life.
Pick a goal that you hope to accomplish in the next 30 days and then start working towards it.
Keep it simple but specific, and get started today.
But I know your next question: “How fast can I get in shape, Steve?” We have a full article right here answering that question, but I’ll give you the short honest answer here.
You can expect to lose around 1-2 pounds per week safely if you start reducing your calorie intake (80% of equation) and moving more (20% of the equation).
I know there are absurd diets like the Military Diet that say “Lose 10 pounds in 7 days!” But don’t believe it.
Temporary changes create temporary results. And our goal is for you to be slightly healthier today than you were yesterday.
And then healthier and happier next year compared to this year. And so on.
It means you should be thinking in terms of Years and Days, not weeks and months:
Instead of asking “how quickly can I lose weight?” instead ask “what do I need to do to build the right habits NOW so they become automatic LATER?”
Here’s how to build healthy habits that stick.
Do a few push-ups, go for a walk, or eat a vegetable. Join the Rebellion – start fixing your nutrition with small changes today.
If you just finished reading these 2,500 words and you’re still overwhelmed, you’re not alone!
This stuff overwhelms the best of us. If you are looking for a bit more hands-on instruction, or you really want the peace of mind knowing that you’re doing the correct program, I got ya!
We have two options that have both helped thousands upon thousands of people like you get started:
#1) Most involved: Our 1-on-1 coaching program where a NF coach will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life.
We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out our coaching program if you’re looking for that next level of expert guidance and accountability.
#2) Go-At-Your-Own-Pace, Do It Yourself: the Nerd Fitness Academy. This is our online course with 50,000 students.
Tons of bodyweight workout plans (no gym required), a 10-level nutritional system, HD video demonstrations of each exercise, boss battles, a full questing system, more than a dozen more workouts, and a full guide on how to eat properly, check out!
Big things come from small beginnings, so pick the tiniest change or action you can take to get started, and then repeat that every day.
As you start to build the habit, you can increase the ‘difficulty’ and try something a bit more challenging, but it all starts with habit building.
Educate yourself, find your inspiration, and create your support group.
Welcome to the Rebellion.
Any questions?
-Steve
###
http://www.marksdailyapple.com/
Happy Monday, everybody. I’m welcoming you to my backyard today with one of my all-time Primal (and keto) favorites: grilled steak. It doesn’t get much better than a juicy New York strip hot off the grill. Throw in a generous side of broccolini and some steak sauce (I happen to know a good one), and that’s dinner for me.
Grilling a steak isn’t hard work, but a few things can make a big difference for the end result. Check out the video below to see how I do it.
Servings: 1-2
Prep Time: less than a minute
Cooking Time: 9+ minutes (depending on how well done you like your steak)
Ingredients:
Instructions:
About 10-20 minutes before grilling, take the steak out of the refrigerator and allow it to come to room temperature. In the meantime, heat the grill to high. Rub or spray avocado oil on the grill to prevent sticking just before putting the steak on.
Season the steak well with salt and pepper. Place the steak on the grill and cook until golden brown and slightly charred, 4 to 5 minutes. I like to leave the grill lid up at this point.
Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135ºF), 5 to 7 minutes for medium (140ºF) or 8 to 10 minutes for medium-well (150ºF). I put the grill lid down for this last part of cooking.
Transfer the steaks to a cutting board or platter, tent loosely with foil and let rest 10 minutes before slicing. Add your favorite sauces (including Primal Kitchen Steak Sauce), and dig in! Enjoy, everyone.
Nutritional Information (per 6 ounce serving, grass-fed):
The post Primal+Keto Cooking Made Easy: Mark’s Grilled Steak appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
Ashwagandha is a well-known adaptogenic herb that has been used for thousands of years in ancient Ayurvedic medicine to relive several health conditions and help calm the body and mind while restoring balance and relieving stress without the use of prescription drugs. This evergreen shrub is native to the Middle East, Africa, and India and […]
http://www.marksdailyapple.com/
A good keto diet is about healthy whole foods, but now and then life calls for something special. Birthday cake is one. While not everyone who goes Primal or keto chooses to bake traditional treats, some do. And for those who do, it’s nice to have a lower carb version to enjoy.
This cake recipe uses Swerve in place of sugar. If you tolerate sugar alcohols well, Swerve can be one tool for Primal and even keto friendly baking—so you can have your keto cake and eat it, too.
Servings: 8
Prep Time: 40 minutes (plus chill time)
Cook Time: 25 minutes
Ingredients:
Cake:
Buttercream:
Instructions:
Preheat the oven to 325 ºF/162 ºC. Set up a double boiler and gently melt the chopped chocolate and butter together until the mixture is melted and smooth. (If you don’t consume dairy, this cake can be made dairy free by substituting coconut oil for the butter. For the buttercream, use a 2:1 ratio of palm shortening and coconut oil.)
Remove from the heat and stir in the almond butter, vanilla extract and coconut milk. Allow the mixture to slightly cool before adding the egg yolks. Whisk together until well combined and set aside.
In another bowl, combine the almond flour, cacao powder, granular Swerve, baking powder, baking soda and salt. Slowly mix the dry mixture into the wet mixture a bit at a time until incorporated.
In another bowl, whisk the egg whites. (Whisking the egg whites help create a light and airy cake texture. You can whisk by hand or use a mixer. If using a mixer, start on a lower setting and increase after 1-2 minutes until soft peaks form.) As you whisk, they will become foamy and eventually start to stiffen. Once they begin to form soft peaks, carefully fold the whites into the batter until just combined. (Overmixing will cause the batter to lose the airy texture.)
Pour the batter into two greased 6” round pans (glass pyrex work well, too). Bake for 20-25 minutes. The cakes are done when a toothpick Just comes out clean or the top of the cake feels firm but springy. Set aside to fully cool.
To prepare the buttercream, combine the softened butter and vanilla. Sift the powdered Swerve into the butter a bit at a time and mix together until it is all combined. Set aside 1/3 of the buttercream mixture. To the remaining 2/3 of the mixture sift in the cacao powder and mix. Chill in the fridge for 10 minutes.
Stack the cake layers with the vanilla buttercream in the center of them and place on a cake stand. Frost the top of the cake with the chocolate buttercream and use a spatula to dab frosting along the outside of the cake and turn the stand as you spread the frosting with the spatula. If desired, sprinkle shredded coconut on top of the cake. Chill the cake until the frosting is set and slice.
Nutrition Information (per slice, 1/8 of cake):
The post Keto-Friendly Birthday Cake appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
To a certain degree, ripping your hands is inevitable. If you’re swinging around on bars doing 100 pull-ups or toes-to-bar and then throwing a kettlebell around, what do you expect?
Originally posted at: http://www.nerdfitness.com/
The best Nerd Fitness email I’ve ever received started like this:
“Just want to let you know, your website is totally and completely useless. It doesn’t talk about supplements and it discourages use of machines (WHY???)”
Then, he asked for my best advice. I couldn’t help but chuckle.
Thinking back, it was the nicest thing anybody could have said about Nerd Fitness.
This poor gentleman wanted to use machines and pump his body full of supplements to receive the fastest results possible without putting in the hard work and dedication required. He grew discouraged when he saw Nerd Fitness promoted the consumption of real food and the lifting of actual weights rather than quick fixes.
Every week we get dozens of emails from people asking about supplements: which ones are bogus, which ones are legit, and if they even need to bother at all.
Honestly, there’s a reason it took me 5.5 years and nearly 600 articles to finally publish something on supplements: it’s a tricky freaking subject!
I’m not a doctor. Just a nerd trying to shed some light on a ridiculously overcrowded industry full of shady marketing and dubious claims. Like anything else, track your own results, do your own research, talk to your doctor, and draw your own conclusions.
Any recommendations here or any brands mentioned are simply because we like and use them.
Deep breath…and here…we…go!
“Which supplements are necessary for a healthy life?”
“Which supplements will help me build muscle?”
“Which supplements will help me lose weight faster?”
Want to know the MOST IMPORTANT THING EVER ABOUT SUPPLEMENTS?
Unless you have a particular illness, a nutritional/hereditary problem, or are required by a doctor to take a supplement, NONE of them are requirements.
Think of it in terms of a video game: power-ups can sometimes enhance or improve your effectiveness, but without having basic skills beforehand they are a waste. (Like getting star power in Super Mario Brothers and immediately falling in a pit. Suck!)
So, long story short: YOU DON’T NEED SUPPLEMENTS.
We thrived as a species for quite a few years (tens of thousands!) before pills and powders came along, which means we can STILL thrive without them! Nothing beats a solid long term diet and regular physical activity.
Just take a look at the name: “supplement.” These products are meant to “supplement” a healthy diet, not “replace” it.
Like with any video game, a solid understanding of the basics (running, flying, driving) is the quickest way to succeed. Focus your efforts on the basics, too (and you’re reading the right website for that!).
People like Saint transformed without supplements:
People like Joe transformed without popping pills:
Staci’s transformation started to take shape only after she stopped trying methods like weight loss shakes and pills:
Here’s the secret: There is no pill, powder, or supplement that will get you the results you want!
In addition to the success stories above, we have hundreds of Private 1-on-1 Coaching Clients right now who are working with Nerd Fitness Trainers and seeing incredible results. And guess what… almost none of them are using regular supplements as part of their training and diet.
There is no magic bullet that will cure all of your problems.
Any advertisement or commercial that tells you their supplement will help you lose weight or build muscle rapidly without making any other changes is full of sh**!
Talk to any of our experienced Nerd Fitness trainers and they all will say the same thing – it takes hard work, consistent effort, a focused plan, and dedicated nutrition.
If you want our help navigating this the sustainable, long-term way – you can schedule a completely free, quick call with a NF Team Member to see if coaching may be a good fit for you (and your potential coach) here. It takes just a few minutes to schedule.
Whether or not you need help with this process, stay away from anyone who wants to sell you the “power up” without bothering to tell you the importance of learning to play the game. Supplement companies bank on you looking for that quick fix.
Unfortunately, this is what far too many people do: Eat like crap. Sleep poorly. Skip exercise. Then take a bunch of pills designed to ‘cure’ the issues associated with that lifestyle…instead of TAKING STEPS TO FIX THE LIFESTYLE! They look for the quick fix with minimal effort.
This is disastrous.
Here’s what Nerd Fitness Rebels do instead: Eat right. Get plenty of sleep. Strength train.
ONLY after that should you concern yourself with further increasing performance with supplements.
Sales of supplements in the United States reached $11.5 billion dollars in 2012.
People love get-fit-quick products because they promise results without all of that terrible stuff called ‘hard work.’
For that reason, the supplement industry has exploded, with vitamin shops and supplement stores popping up as fast as Apple stores.
Remember playing Mario Kart, racing past your friends going for the item box, hoping for red shells or star power. Instead, you suddenly explode; it wasn’t a powerup, it was a trap! The supplement industry is no different.
The sad reality is, the supplement industry is largely unregulated. Anybody can stick a bunch of ingredients in a tub, slap a $89.99 price tag on it, and make wild claims, regardless of whether or not it’s safe. In fact, there’s no requirement to get approved by the FDA for your “dietary supplement” before you put it on the market.
This quick clip from the must-watch documentary “Bigger, Faster, Stronger” is incredibly eye opening:
The Truth about the American Supplement Industry
So, all supplements are bad?
Nay!
Sure, a strong majority of supplements are pure garbage and a waste of time. HOWEVER, there are situations in which having a supplement IN ADDITION to a quality nutritious diet can be beneficial.
Supplements can be helpful in filling in small deficiencies and increasing performance, depending on the person and situation.
Now, there are different types of supplements:
For the purposes of this article, we’re going to ignore the supplement cocktails, and suggest that people ignore their grandiose claims as well. If you are an advanced bodybuilder or somebody who wants to take these types of supplements, there are sites out there dedicated to those very things.
For the rest of us, we’re going to cover the the most important stuff.
Let’s go over the most popular supplements you SHOULDN’T use. These are the bombs on the Mario Kart course that look suspiciously like the real thing.
Weight Loss/Performance Enhancers. Weight loss pills are a big DO NOT USE. I don’t care how much weight your friend lost using the most recent version of Hydroxicut or Lipo-6, they do not provide permanent healthy results, can be dangerous, and are not the way to go.
Here’s a quote from this article from the U.S. Food and Drug Administration in reference to the fraudulent weight-loss diet pill industry:
“These products are not legal dietary supplements,” says Michael Levy, director of the Food and Drug Administration’s (FDA’s) Division of New Drugs and Labeling Compliance. “They are actually very powerful drugs masquerading as ‘all-natural’ or ‘herbal’ supplements, and they carry significant risks to unsuspecting consumers.”
At best, these supplements can provide short term weight loss. More likely however, they’ll either be ineffective or create even more issues. There are no shortcuts in health and fitness if you want the results to last.
Detoxes and Water Pills: Cleanses, 7 day detoxes, and the like have big claims for how much weight you can lose in a short amount of time.
And they work…except that the results aren’t real and only last a day or two, making you think you need to use them again:
Your body is 70% water for a reason – taking pills to reduce it can mess up your electrolytes, metabolism, your workouts, and can have lasting damage to your health.
Laxatives: Never take them for weight loss. The only thing laxatives actually do is cause your large bowel to empty, and the only reason you may “lose weight” while using them is that it decreases your overall water weight. Continued use (more than a week or two) can cause long term damage. If you think you’re absorbing less calories from your food by using them (a common myth) – you’re not. Our body absorbs all of the calories in your food before the laxatives have any effects.
These three big categories are parlor tricks, not real solutions. Don’t be fooled! These options only treat the symptoms of an unhealthy lifestyle, rather than attacking the actual problem at its source: the unhealthy lifestyle.
Nerd Fitness can get you started down the right path, teach you to play the game properly, and it won’t cost you a dollar. Start here, and mix in some of this, and thank me later 🙂
NOW, once you’ve addressed THOSE issues and put yourself on the path to an healthier lifestyle, we can talk about supplements that might be worth it for ya.
First, calm down.
I’m going to guess your doctor told you take a multivitamin every day.
If you’re taking one supplement right now, I bet this is it.
So let’s get into it. Believe it or not, the importance and effectiveness of multivitamins, the cornerstone of the health supplement industry, has been called into question. A massive study covering multivitamins determined that for a huge majority of healthy individuals with no deficiencies, multivitamins are largely unnecessary!
“On October 10, 2011, researchers from the University of Minnesota evaluated 39,000 older women and found that those who took supplemental multivitamins, magnesium, zinc, copper, and iron died at rates higher than those who didn’t. They concluded, “Based on existing evidence, we see little justification for the general and widespread use of dietary supplements.”
However, in another study different conclusions were drawn:
“Some scientists believe there is not enough evidence to recommend for or against taking a daily multivitamin, because there isn’t yet enough data from randomized controlled trials. (17) That’s a reasonable but short-sighted point of view since it may never be possible to conduct randomized trials that are long enough to test the effects of multiple vitamins on risks of cancers, Alzheimer’s disease, and other degenerative conditions.
Looking at all the evidence—from epidemiological studies on diet and health, to biochemical studies on the minute mechanisms of disease—the potential health benefits of taking a standard daily multivitamin appear to outweigh the potential risks for most people. (18)”
So, which one do we believe? Personally, through our research we’re of the school of thought that a multivitamin can be beneficial for somebody that has nutritional deficiencies, is pregnant, or is above the age of 50. Your focus should still be on eating a high quality, nutritious diet with plenty of vegetables, and a multivitamin could help plug any deficiences if you have them.
I reached this conclusion after discovering Dr. Roizen, who analyzed the data from the above study and pointed out a significant number of improvements from people that DID have some deficiency who took a multivitamin.
His recommendation: “You still will benefit from taking half a daily multivitamin containing important nutrients at levels close to their recommended daily allowance twice a day if you are potentially going to become, or are, pregnant, or as an insurance policy against an inadequate diet in people over 50.
Because there are so many options, here are some things to consider when picking a multivitamin:
“Ugh, Steve. So do I take one or not?!” you say. Fine!
Bottom line: Eat a well-rounded diet, with plenty of vegetables (including dark leafy greens like spinach and kale) and skip the multivitamin. If you think you do have a nutritional deficiency, or you’re pregnant, consider a multivitamin after a chat with your doctor.
Just don’t expect to pop a multivitamin each morning and have it cure all issues.
You’ve probably heard people (or seen ads) talking about how protein powders are a necessary part of building muscle. You might even have been told that you must drink a protein shake every two hours or your muscles will disappear faster than GOB’s yacht.
The truth is…protein powders can ALSO be unnecessary.
YES, protein is an important part of building muscle (protein is like…the building blocks you need to build your Starship Enterprise replica in Minecraft). Your muscles need that protein, and can get that protein from either a protein supplement or from real food like chicken, steak, eggs, nuts, etc.
If you’re getting enough protein in your diet, there is no need for you to also take a protein supplement. If you’re wondering, we recommend 1 gram of protein per pound (or 2 grams per KG) of lean body mass, which is your bodyweight minus how much body fat you have. If you don’t know that, aim for .8 grams per lb of total bodyweight.
Now, the benefit to protein powders: if you are very busy or trying to build muscle, finding a way to consume enough natural protein every day can be a challenge (which is where a convenient protein shake can come in handy).
“That’s great Steve, I’m busy! I don’t eat enough protein regularly. What do I do now?”
There are many different types of protein powders.
The big three on the market:
1) Whey protein is the most popular, readily available, and cheapest options. Whey is what remains after milk has been curdled and strained. It contains lactose, so if you’re lactose intolerant, stay away from whey :).
2) Egg protein powders are made from, you guessed it, the protein in eggs – which means may be a great alternative if you can’t use whey.
3) The other most popular protein is soy, which is a complicated beast. A lot of the more popular shakes on the market (like Body by Vi and Advocare) use soy protein, so be wary of those products. We’ll be doing a monster article soon on all things soy, so stay tuned.
When choosing a protein powder, make sure to look at the ingredients and find one from a reputable brand. Always do your research even if it is one the most popular brands (such as Muscle Milk). Some of these have had metals such as arsenic found in them.
We should also mention that many popular protein powders are just not great in terms of meeting their promises. Check out this lab ratings review of “high quality” protein powders that meet this reddit protein powder measurement results thread. There’s lot of fraudulent stuff out there, so make sure you keep your Sherlock Holmes hat on when shopping!
The final word: pumping yourself full of 300g of protein isn’t necessary. So, don’t overthink it. Eat real food. If you cannot get enough protein every day, consider a protein supplement, understanding that it’s not gonna make you sprout Hulk-like muscles (here’s how to do that).
I love your enthusiasm. Let’s jump right in. These are the supplements we get the most common questions about:
Fish Oil: One of the most studied and widely accepted supplements as beneficial, touting claims anywhere from reducing inflammation to reducing depression. However, like every other supplement out there, there are some negative claims too.
Examine feels like Fish Oil is important. I know Sol and trust his research methods. As does Mark’s Daily Apple. Although you might hear otherwise, we don’t believe that Flaxseed Oil provides all the same benefits as Fish Oil, as pointed out here.
Vitamin D: Vitamin D can be an important supplement to consider if there isn’t any in your multivitamin, you don’t consume dairy, and you don’t get 20 minutes of direct sunlight every day. As Mark’s Daily Apple points out, dietary Vitamin D or Vitamin D from sunlight will produce the same results.
Although some say a Vitamin D supplement is a waste, Examine disagrees, as do we. Vitamin D, either in supplement form or from direct sunlight, can be beneficial!
Branched Chain Amino Acids: BCAA’s are three amino acids – leucine, isoleucine, and valine. These play a role in protein synthesis and glucose uptake into cells, which is definitely something we want to encourage when trying to build muscle. However, they are naturally found in protein and unless you are working out fasted, the studies are inconsistent at best on if supplementing with them will actually help with anything. Conclusion? Get them from food!
Caffeine: This is often the main ingredient in weight loss supplements and performance enhancers, and for a reason – it definitely “speeds you up.” It’s been shown to increase your endurance and power output, while reducing Delayed Onset Muscle Soreness (DOMS).
Now, you’ll definitely build up a tolerance to caffeine pretty quick (as any coffee drinker knows!), which means I would try to stay away from completely relying on caffeine for your workout energy. For more, check out our massive article on caffeine.
Creatine: Creatine is one of the most researched and commonly used supplements in the world. It’s a substance that’s naturally occurring in your body, and is also found in food such as meats, eggs, and dairy.
Here’s a quick rundown: creatine stores phosphates in your body in the form of phosphocreatine, which aids in cellular function. When you take creatine, your muscles can retain more water, which helps your muscles work more efficiently. Now, because one’s water weight is increased, creatine can make some feel bloated.
The verdict: If your goal is general weight loss and fitness, don’t worry about a creatine supplement. It occurs naturally in your animal protein sources (like red meat).
However, if your goal is oriented towards powerlifting, increased athletic performance, or weightlifting, it may be something to consider. Do your research and make sure to check with your doctor. There are conflicting reports about consumption of creatine and kidney issues with those who have preexisting kidney issues. Again (as always), ask your doctor first!
Calcium: For most people, the calcium consumed from dairy, dark leafy greens, and/or in a multivitamin is enough. You MIGHT consider taking a standalone calcium supplement, but we do not recommend it. Recent studies have shown that our bodies process calcium supplements differently than calcium from food. Aim to get calcium from real food.
Fiber: If you’re eating your veggies, you should not need a fiber supplement. The goal should be about 25g-30g of fiber a day (about 14g per 1000 calories you consume).
CLA (Conjugated Linoleic Acid): One of the most popular “leaning out” supplements – it’s a fatty acid that’s found in beef and dairy. Some studies claim that it helps reduce body fat mass (in adults that exercise) but other studies show that results are inconsistent or that it does nothing. In our opinion, you should focus on getting CLA through your diet, and not a supplement.
ZMA: This is just zinc, magnesium, and vitamin B. Some sites claim that it boosts testosterone (though we can’t find any good studies to back this up), and performance, though this study shows otherwise. There are studies that show that magnesium and zinc can help you sleep. If you can get enough magnesium from items like nuts and leafy greens, and zinc from meat and/or shellfish, this supplement is not necessary.
Beta-Alanine: Beta alanine is found in a ton of pre-workout supplements. If you’ve ever gotten “tingles” after taking one – this is what they are from. It’s a non-essential beta-amino acid that’s naturally occurring in the body and also found in many meats and eggs, and claims to reduce fatigue helping you get one extra rep. Studies are inconsistent, but many do show a minor improvement. Conclusion? Supplement this naturally through your diet and protein rich foods like chicken, beef, and fish.
To answer your first few questions:
What do you think about [this supplement]? I’m not a big supplement guy at all, so I may not have a strong opinion on your particular brand. I’m gonna give a big shout out to my friend Sol Orwell over at Examine.com, who has done some of the most extensive research on supplements I have EVER seen.
What supplements do you take Steve? BCAA (before a fasted workout, as recommended by Lean Gains), Whey Protein occasionally, Butter Oil/Fermented Cod Liver Oil (as recommended by 4-Hour Body, for experimentation purposes).
What supplements does Staci take? BCAA (when working out fasted), Whey Protein, ZMA, and a multi-vitamin (but only because of deficiencies due to some medical diet restrictions). She also takes fish oil if she doesn’t eat a lot of fish that week, but tries to get as much from her diet as possible.
PHEW!
Okay so this is a monster of a post, and a lot to get through. Let me know what further questions you have – on this topic. I’ll do my best to chime in, understanding that I don’t know your particular health situation, I’m not a doctor, and I’m not even wearing any pants right now.
ONE FINAL THING: I’m going to guess that you’re looking to take supplements because you’re interested in getting bigger, stronger, and leaner. I can tell you that supplements make up less than 5% of the equation, and will only work if you’re ALSO eating a great diet and training correctly.
If you’ve spent time in a gym and aren’t getting results, you might not have a plan in place that works for your body type, lifestyle, and physiology – which might be why you’re reading this article in the first place – to get results sooner!
You’re in the right place – if you enjoyed this no-nonsense article on supplements, its because we live and breathe this stuff, helping busy people like you cut through the crap in the fitness industry and just focus on the key things that actually produce results.
If you are looking for expert guidance and honest accountability from a professional, our 1-on-1 Online Coaching Program might be a good fit for ya. No shame, no hiding what you eat, no guesswork, and no B.S. – no dieting, no boring cardio, just results that stick. Sound good? Schedule a free call to see if it’s right for you!
I hope this article helps you cut through the crap and stop wasting your money on supplements that don’t help.
Now, go eat some broccoli!
-Steve
PS: We have ZERO affiliation or sponsorships with ANY supplement company and we don’t do supplement reviews. So please don’t contact us regarding this stuff or try to send us free samples. We don’t want them!
PPS:
Second, 40,000+ rebels have joined us in the Nerd Fitness Academy! If you’re interested in strength training and want more specific workouts to follow, nutritional advice and meal plans to pick from, a boss battle system, character leveling system, and a supportive community, check it out. We’d love to help you level up with us. See you inside!
###
photo source: April Griffus: Dr Mario Tylenol, Robson#: Illustrated Pills, e-Magine Art: Assorted Pills, JP Davidson: Fresh Eggs, Andreas Feldi: Multivitamin, Julio Marquez: Mario Kart, Super Fantastic: Pills in Hand, Noodles and Beef: Supplements
http://www.thealternativedaily.com/
Did you know that the modern shower has only been around for about 100 years? Back in the day, it was the sponge bath that ruled, and it was thought that getting your whole body wet would increase the likelihood that you would get sick. Taking a daily hot shower is common, as is using […]
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
