Control Inflammation with Food

Choices!

When I was 34 years old I visited my doctor for a check up.  I had always been active and relatively fit, so I expected everything to check out just fine as usual.  This check up was different; my blood pressure was high as was my cholesterol.  WHAT?!  I did physical labor all day (I was a landscaper at the time). 


What I didn't realize was that just because I looked relatively fit outwardly, I had symptoms of joint pain.  I explained the joint pain by thinking, "well, I've been involved in sports my whole life, and now I lift trees and boulders every day for a living, I've just worn my body out".  As I began to research these two diseases, I found out that much of what I was experiencing was due to inflammation caused by the foods I was consuming. 

I found that certain foods, such as processed, sugary foods, could cause me to feel achy and stiff, also causing inflammation in my veins and arteries.  At that time I started to clean up my diet.  I was able to avoid taking blood pressure medication and cholesterol medication which made me extremely happy.  I knew of the side effects associated with the drugs, and I didn't want to endure those.

But this didn't completely resonate until I started to compete as a natural bodybuilder at the age of 40.  What I noticed was that when I conformed strictly to a bodybuilding eating style, eating only healthy, whole, unprocessed foods I felt almost no joint pain (even where old sports injuries plagued me).  Not only did I feel better physically, but my blood pressure and cholesterol were at their lowest points ever.

Overjoyed, I took this way of eating as a lifestyle.  At this point, 20 years later, after my doctor suggested that I would need medciation for blood pressure and cholesterol, I still do not need it.

You see, I have CHOSEN to let my food be my medication!

Choices!

Let's MOVE, America!



This writing is to express concern over the sedentary lifestyles of the general population of America, and how technological "advances" could become the ruination of our already deteriorating health.  First, let me say that technology is good for America or society in general, but like anything, it can become misplaced, misused, and at some point become a detriment. 

The problem arrives when we use technology to replace our very nature and go against the design and function of our bodies.  You see, the human body was designed to move about.  We were made to run, walk, jump, climb, etc.  As a matter of fact before we had the technology to protect us from the elements of harsh climate and animals intent on making us their next meal, our survival depended on our ability to move.  Only those who moved well were able to survive.  This brings us back to today. 

Individuals now do not have to move in order to wander to a new more conducive climate or run from a ferocious animal, but are escaping the perils of heart disease, diabetes, arthritis and sometimes even depression.  So even though technological advances afford us the opportunity to be sedentary let's not allow it to change our bodies to deteriorate by going against the very design.  Movement is good for our bodies if it helps prevent most degenerative diseases and aids in healing us when we contract them. 

Let's get moving, America!  Choose your movement today!

3 Down 6 To Go

As I approached the third week of bodybuilding contest prep, I began to see my muscle volume increase.  This created some excitement for the next 6 weeks when my muscle volume will be at a maximum level, and my body fat will be in the sub 5% range.  This is a tricky task as the inputs must be almost perfect and recovery is paramount. 

Most people bulk up, then lose size going into the contest.  After years of experimenting with various contest prep regiments, I have found that it is now simple to gain size and lose fat at the same time.  Some experts say it is not possible, but here I go again...  Experience and expert have the same root meaning, so I guess my experience and its success make ME an expert!  Just maybe...  With only 9 weeks to prepare it better work again!  No time for mistakes.

Mini Breakfast Frittata

One special request we get continually is for a fast, healthy and tasty breakfast.  This recipe fits all those requests.  This recipe can be made ahead, frozen and popped into the microwave for 1 minute. 
Each frittata in this recipe will have the equivalent of one egg, so you can adjust the servings to your nutritional requirements.

Ingredients:

• 2 cups of veggies (mushrooms, onions, tomatoes, zucchini, asparagus, jalapenos, spinach, bell peppers, or whatever you like) 
• 12 Eggs (only 6 yellows)
• 1/3 cup Unsweetened Almond Milk
• Salt and Pepper to taste
• Hot Sauce (Optional)
• Fresh Herbs (thyme, rosemary, parsley, basil...) (Optional)

 

Preheat Oven to 350 Degrees.
Spray oil in muffin tin
Sautee veggies on low heat in olive oil until tender. Pour veggies in a colander to drain and cool.  (You will end up with about 1 cup of veggies)  Lightly mix the eggs and almond milk.  Add the cooled veggies. Add salt, pepper, hot sauce and/or any fresh herbs you like.  Evenly spoon mixture into 12 muffin tins.  Bake for approximately 10 minutes.  The frittatas are done when the center is firm to touch)  Don't overcook.  Remove from the muffin tins and cool.  Can be stored in the refrigerator for 2-3 days or frozen.  When ready to eat pop in the microwave and warm.

This tastes like an omalet.  You can top with salsa, and avocado or eat with a piece of fruit for a delicious healthy breakfast.  It is perfect to grab and eat on the go.  Enjoy!

Recovery Nutrition

This year at the Reebok Crossfit Games I was very in tune with my need to recover quickly between the very intense workouts. These bouts of maximum output from my cardiovascular, muscular, skeletal, and mental functions left me depleted.  In order to be ready to repeat this act 3 hours later depended largely on my ability to recover.

My recovery regiment worked really well this year.  To begin   with I was sure to stay hydrated by minimizing caffeine.  Over the course of the last several months before the games I reduced my reliance on caffeine for pre-workout energy; using it, but sparingly.  I drank my own home made hydration drinks that consisted of filtered water, chia seeds and some other anti-inflammatory food.  Example - black cherry juice, freshly squeezed lime or lemon and a splash of honey or agave nectar.  I also used mustard on my grass fed beef.  I used turmeric capsules to reduce inflammation.

In order to refuel I used Medjool dates, which are almost pure glucose to replace the glycogen stores (my main source of fuel).  It enters the blood stream very quickly.  I also used 100% pure egg protein powder, chocolate flavor, to add to the energy pool as this has some caffeine to dilate the blood vessels.  Almond milk was used to make the drink, which is helpful also with hydration.  This recovery "meal" did not take up much room in my stomach, was easy to digest, and easy to transport.  It worked like a charm.  This year at the Reebok Crossfit Games I felt physically better on day 3 than I did on day 1 thanks to good recovery nutrition.

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Transitioning from CrossFit to Bodybuilding

From November 2013 until July 2014 I focused on crossfit training to prepare for the 2014 Reebok Crossfit Games.  After returning from the games I immediately shifted gears to bodybuilding to prepare to qualify for the 2014 Yorton Cup World Bodybuilding Championship.  I started isolation movements. It felt good doing a complete arm isolation workout after 8 months.  My arms were sore as were my legs, chest, back... 

The challenge I face now is getting my muscle volume back up as I have kept muscle volume down and strength up.  With this sudden change to working out in hypertrophy mode, I have to also maintained positive nitrogen balance by eating protein every three hours.  This is the most challenging issue facing my contest prep.  I have grown accustom to eating a lot less regimented while doing crossfit.  For example, skipping my mid-morning snack, and eating larger meals later.  This won't work with my bodybuilding regiment because while getting muscle volume up I also have to at the same time lose fat.  I have to get extra lean as this is the standard in the shows that I plan to compete in.

I'm going to miss my medjoul dates and honey.  I trade those in for oats, brown rice and sweet potatoes.  The lower glycemic foods will keep my body in fat burning mode while still fueling my resistance workouts.

One common element to this eating pattern and previous regiment is whole, mostly unprocessed foods.  There is no getting around the fact that if you want to maximize physical and mental performance the best food is whole, unprocessed foods that are loaded with vitamins and minerals and plenty of fuel.

Roasted Butternut Squash and Quinoa Salad

Quinoa is a complete protein, which means it provides all nine essential amino acids necessary for good health. Amino acids support strong muscles, keep our immune systems in tip-top shape and do lots of other stuff to keep our bodies healthy—thing is, not all plant-based proteins are created equal. Wheat, rice and most other grains are missing one or more essential amino acids. Quinoa is also gluten-free. Incorporate quinoa into your diet - starting with this recipe (this recipe makes 4 servings):

Roasted Butternut Squash and Quinoa Salad

Ingredients

• 1 cup cooked Quinoa
• 1 (1 ½-pound) butternut squash, peeled and diced into ¾-inch cubes
• 2 Tablespoons olive oil
• 1 Tablespoon maple syrup
• Kosher salt and freshly ground black pepper
• ¼ cup dried cranberries
• ½ cup pecans, toasted
• Apple Cider Vinaigrette Dressing
• ½ cup apple cider
• 2 Tablespoons apple cider vinegar
• 2 Tablespoons minced shallots
• 1 clove garlic minced
• 1 teaspoon fresh minced ginger
• 1 teaspoon Dijon mustard
• ⅓ cup olive oil
• 1 teaspoon salt
• ½ teaspoon ground black pepper

Instructions

• 1. Preheat the oven to 400°F.
• 2. Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt, and ½ teaspoon pepper, and toss. Roast the squash for 15 to 20 minutes, turning once, until tender.
• 3. While the squash is roasting, combine the apple cider, vinegar, shallots, garlic, and ginger in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about ¼ cup. Off the heat, whisk in the mustard, ⅓ cup olive oil, 1 teaspoon salt, and ½ teaspoon of pepper.
• 4. In a large salad bowl, add the roasted squash, cooked quinoa, pecans, and cranberries. Spoon just enough vinaigrette over the quinoa to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

• Servings : 4

This recipe and information was taken from Ancient Harvest website. I typically buy my quinoa from the bulk bends in most health food stores - it's much cheaper to buy bulk. Visit the Ancient Harvest website for more information on quinoa and more recipes.

Best Turkey Burger Ever

One request that we constantly get is for healthy recipes that taste good.  Here is the first of many to come.  It is always a favorite, and can be incorporated into any cookout, party, tailgate, or just family dinner.  It can be put on a healthy burger bun, or sometimes we use a nice firm romaine lettuce, or iceberg lettuce as the bun.  Give it a try - hope you enjoy it as much as we do!

Turkey Burgers 

1 tablespoon Extra Virgin Olive Oil

2 ribs celery, very finely chopped

1 carrot, peeled and grated or very finely chopped

1 small onion, grated or very finely chopped

2 cloves garlic, grated or chopped

Salt and pepper

2 pounds ground turkey breast

1 rounded tablespoon Old Bay Seasoning

1/4 cup hot sauce, such as Frank’s Red Hot (more or less to taste) 

Sautee celery, carrots, onion and garlic in olive oil.  Let cool for 7-8 minutes

Place the cooled vegetables and meat in a bowl. Season with Old Bay, hot sauce,

salt and pepper. Mix and form 12 patties. Heat cast-iron or other griddle or

grill. Add burgers to the hot pan or grill and cook 4 minutes on each side.  

Serve burgers on HEALTHY whole grain slider size buns (such as a millet/flax bun from Sami’s Bakery). Top with lettuce, tomato, onion, mustard, avocado… Add hot sauce if desired.

Serve with carrot sticks and celery sticks.

 

New Journey

New Journey

 

 

Today I started a new journey with an old client, Whitney Thore of "No Body Shame Campaign", and "Fat Girl Dancing" fame.  I was feeling a little disappointed at the ground we lost when she was away (I strive for sustanibility in my programs), but I was also feeling excited that she is back to begin a new journey. 

http://nobodyshame.com/

 



 

Although we made great strides with the program we used befoe, I feel more of a need this time to impliment more techniques that will lead to her maintaining her weigh loss when not seeing me on a regular basis.  After this first meeting today I already have a format to employ to achieve just that!  So with that comes a new level of excitement for whitney, and myself as well. 

 

Let's roll, Whitney!



Fat Loss - 1st Step

Fat Loss 1st Step

 

Anyone interest in fat loss must be concerned with the leading cause of fat gain in today's society.  That is high levels of insulin which by the way causes more damage to the body than excess fat storage.  It must be noted that when insulin levels are high your body stops using it's stored fat for energy thus causing this excess fat to continue to accumulate giving us that added layer of fat.  This ability to store fat is what saves us during times of famine, but that is another story.

 

The first step to losing excess fat is to control insulin levels, keeping them more constant thus allowing your body to continue using stored fat for energy.  The best way to accomplish this is to reduce the amont of sugar injested.  This is a tricky task as sugar is EVERYWHERE in our modern food supply, even in unsuspecting foods.

 

Start your fat loss today by learning how much sugar you injest each day.  The most obvious way is to read your food lables.  You can also track sugar on the web (www.thecaloriecounter.com) or an app on your phone that will tell sugar grams.  Gradually reduce your sugar consumption to 25 grams or less per day for women, and 35 grams or less per day for men. 



Take Advantage of YOUR Opportunity

2014 Reebok Crossfit Games
"Fittest on Earth"
50-54 Year Old Division

The dust has now settled a bit after competing the 2014 Reebok Crossfit Games in Carson, California.  I still have that feeling of elation from being crowned the "Fittest on Earth" in my age group, 50-54!  I am very thankful that God not only equipped me with the physical ability to accomplish this feat, but also for the discipline and determination I learned from reading his word in the Bible.  I am also thankful for the people He has put in my life to assist me along the way.  I am thankful for my parents who raised me and my siblings with grounded values and a strong work ethic.  None more important than my dear wife, Terry, of nearly 30 years.  She has been an awesome support and help mate.

Looking back at my life and my athletic career in general, I am amazed at what I have been able to accomplish  I never felt that I had the tools physically to be an elite athlete or outstanding at anything.  I now see that I am very accomplished at many things.  On reflection, it appears that the success has come more from things learned and applied than from some special physical prowess or heightened level of cognitive function.  To the contrary, I feel like I have taken advantage of equipment, both physical and mental and by a learning process to maximize my potential.  Nothing has been magical or special.  No, it has been a classic case of making the most of what you have.  This is an awesome feeling; the feeling of using your talents to their best, and in the process inspiring others to do the same. 

After all is said and done, it comes down to leaving no opportunity untapped, leaving nothing on the table so to speak.  In my estimate that is what true success is.  Not what you could have accomplished given someone else's opportunity, but what you make of the opportunity provided to you.  With that said, I encourage everyone to look for YOUR opportunities and learn how to maximize them and apply ample energy to make them pay off for you and the people that you can inspire to do the same. 

May God bless you with many opportunities,  

Will