CHOCOLATE MILK POST-WORKOUT...?!

on various forums and blogs many people promote chocolate milk as a perfect post-workout recovery drink. i'll tell you why chocolate milk is a no-no post-workout.

all our body needs post-workout is to quickly replenish the glycogen stores and bring nutrients into the muscle cells in order to prevent muscle break-down. for this, you need simple sugars (glucose, dextrose, waxy maize or any kind of simple carbohydrate) and a fast acting protein (hydro whey, whey isolate).

chocolate milk does contain sugars from lactose and added sugars. it also contains protein from milk.. so now you are wondering what's wrong with it post-workout.

chocolate milk contains casein (milk protein) which forms a gel-like membrane in the stomach that prevents the absorption of nutrients. for this reason casein is called a slow-acting protein and is perfect for the night-time or when you know you'll have to go for more than 3 hours without food.

chocolate milk contains fats from cacao and milk which slow down the nutrient absorption even further.

so what to do if you don't have hydro whey and waxy maize for a post-workout recovery... go with high-GI fruit like ripe bananas, (dried) figs, dates or white starchy carbs. even oatmeal works fine. for protein you can have lean meats like chicken breast or fish.

years ago when there were no protein powders, bodybuilders used to make a shake with coca-cola and tuna canned in water. delish 

what foods you need to avoid post-workout for optimal results:

-low-GI fruits that are high in fructose (apples, peaches, berries etc..)

-dairy containing casein (yogurts, milk, cheese etc)

-fats (nuts, nut butters, oils etc)

#recovery #postworkoutmeal #recoverydrink #whey #protein #sugars

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FRUCTOSE safe for diabetics... really?!

fructose is the carbohydrate your body converts to fat most easily. it doesn't enter the bloodstream, so it doesn't affect the insulin secretion. fructose is processed in the liver, which has the proper enzymes to do the job. so fructose has no immediate effect on blood sugar and insulin levels, but there are lots of long-term effects.

your liver isn’t designed to process the amount of fructose most people eat today by consuming foods and beverages containing HFCS. our liver’s answer to this flood of fructose is to turn most of it into fat and ship it to your fat tissue. at the same time, the glucose that comes with the fructose in high-fructose corn syrup raises your blood sugar levels and makes your body secrete insulin, which tells your fat cells to store whatever comes their way, including the fructose processed into fat coming from your liver.

the more high-fructose corn syrup you eat and the more years you spend eating it, the more your body adapts by converting high-fructose corn syrup to fat. over time, you accumulate fat in your liver (a condition called fatty liver disease). so while fructose has no immediate effect on your blood sugar and insulin, after a few years it will likely cause you to store calories as fat

fructose also causes insulin resistance, a key factor in both diabetes and metabolic syndrome, both of which increase the risk for heart disease.

so whether it comes from HFCS, plain old sugar or, i’m sorry to say, agave nectar (which can be as high as 90% fructose, dwarfing even the amount found in HFCS), fructose is bad news.

now you are probably wondering about fruit. when fruit is consumed in normal amounts, it's completely safe since the amounts of fructose in it are small and the body also uses fructose for energy. some of the studies suggest that the liver can store about 50 grams of fructose before it starts to spill into fat. a banana contains about 10g of fructose, a medium apple 12.6g... remember, the lower the GI of the fruit, the higher the fructose content.

#fructose #fruit #sugar #glycemicindex #liver 

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6 TIPS FOR DROPPING BODYFAT

1. cut out all simple sugars including fruit.

instead eat complex carbs like brown rice, sweet potatoes, whole grains etc.

2. cut out processed foods. if it doesn't come directly from a plant or ground, don't eat it.

3. increase lean body mass by lifting weights. muscle is the live tissue and the more muscle you have, the more calories you burn. weightlifting may burn less calories than a cardio session, but you get the afterburn effect. this means that you burn more calories at rest. cardio, on the other hand, slows down the metabolic rate so you burn less calories at rest.

4. increase meal frequency. eat 5-7 meals a day, every 2-3 hours.

5. hydrate. water is fundamental to keep the hunger away. when the cells are dehydrated, the body calls for carbohydrates which hydrate the body by driving water into the cells. moreover, water is absolutely necessary to flush the waste out of the body... fat is waste.

6. if you are already following all the steps above and you are pretty high in calories, try to decrease them by 10%. 

if you are low in calories, and don't see results, increase the carbohydrate intake by 10g each week.

#bodyfat #calorieintake #fatloss #tips #nutrition #mealtiming

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APPLE CINNAMON DESSERT PIZZA

my post-workout meal today: apple cinnamon dessert pizza and spicey teddy bears with rocky road flavored whey! yum yum!

APPLE CINNAMON DESSERT PIZZA

for the crust i use Jamie Oliver's recipe that you can find here:

http://www.jamieoliver.com/recipes/bread-recipes/basic-pizza

divide the dough recipe by 4.

for the apple topping:

600g grated apples

cinnamon and nutmeg or apple pie spice mix (as much as you want)

pure stevia (if the apples are sour)

1 tbsp lemon juice (this will prevent the apples form turning brown)

for the streusel crumb topping:

mix together 4 tbsp softened butter, 2/3 cup of brown sugar, 2/3 cup of bread flour. mix with fork or fingers.

for the sugar glaze: (can omit though)

Mix 1 tbsp milk, 1 tsp of butter, and 2 cups of confectioner's sugar together over low heat. keep the heat low and stir often. you may add a little more milk if needed.

assemble the pizza:

1. roll out the dough

2. top with apple mixture

3. sprinkle with streusel crumb topping

4. bake on max temperature for about 5 min or so. when the crust becomes golden, the pizza is ready. 

5. remove from the oven and drizzle with the sugar glaze

the recipe makes 10 servings. 1 serving is 305 kcal/ 5.3g fat/ 61.8g carbs/ 4.3g protein

have 1 piece with 1-2 scoops whey protein for a good post-workout meal. enjoy! 

SPICEY TEDDY BEARS

recipe here:

http://feedtheiron.blogspot.it/2013/11/post-workout-spicy-teddy-bears-for-20.html

#postworkoutmeal #dessert #yumyum

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SQUAT...

.. is a totally safe exercise when performed with good form. the bodyweight should be on your heels. many people tend to raise the heels a little which puts too much stress on the knees. if you can't keep your heels on the floor, put a plate under your heels. 

i recommend using flat shoes for your leg day.. no running or other types of shoes with air in the heels, but rather a flat shoe like the all-stars. if you prefer, you can squat and deadlift barefoot, which is even better. but always (!) wear shoes for other exercises. safety comes first!

if you have knee issues, knee straps are very recommended.

here are some benefits of squatting:

-squats are a total body exercise, not just lower body. more than 500 muscles are involved into squatting.

-tones the quads, the hamstrings, calves, butt... it's a complete lower body exercise. the stance, the position of the bar and how low you go, determine the muscles engaged.

-increases joint flexibility

-maintain mobility and balance

-burn more calories than most exercises

-gives you the 6-pack

-improves bowel movements

-...

#training #squatting #compoundmovement #totalbodyworkout #trainingshoes

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FOODS TO EAT BEFORE BEDTIME

many people thin that eating at night will make you fat and that it can totaly sabotage your fat-loss. well, the good news is that these people are WRONG!

in fact, there are certain foods that you can eat before bedtime that can actually increase your fat-loss and muscle-gain results. ok, but wait!.. you can't just have anything you want. yeah, i know.. sorry... carbs, of course, are a no-no, but hey! you can still get your dessert, don't worry (for late-night snack recipes go to the recipes area).

so the rule is:

-no carbs or very little, like up to 10g) otherwise you'll experience a rise in insulin which stops the fat-burning process

-favor slow-digesting protein that will provide your body with a constant flow of amino acids during the sleep and it will help your body recover and grow.

here are a few examples for a satisfying late-night snack:

1. WHITE MEAT (not red meat or fish which have a significantly higher insulin response so they're best to avoid in the evening). you can add tons of GREEN VEGGIES which are virtually calorie-free and will fill you up for sure.

2. COTTAGE CHEESE or GREEK YOGURT is the top choice since it's a very slow digesting protein and coats the stomach with a jelly-like membrane that guarantees a slow and constant flow of nutrients throughout the night. doesn't have to be fat-free, though. in fact, it is better if it's full fat or low-fat. the fats will slow down the digestion even further.

#mealprep #nutrition #healthymeal #protein #carbs #latenightsnack #insulin #dessert

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HEALTHY BROCCOLI SOUP FOR COLD DAYS

i love this soup. so quick and easy to make and very filling.

here's the recipe:

saute 1 chopped onion.

add 1kg/ 2.2lb broccoli (can be frozen) and saute for another 2-3 minutes.

add 1 Lt/ 34 fl oz vegetable or any kind of broth. add some garlic if you wish and simmer for about 20 minutes. 

pour everything in the blender and blend until smooth, you can use a mini pimmer if you wish.

serve with freshly ground black pepper or/ and a sprinkle of grated parmesan. enjoy!

#healthymeal #mealprep #nutrition #veggies #winter

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YUMMY PROTEIN BANANA PANCAKE

blend together:

3 egg whites

1/2 ripe banana

a handful of zucchini squash or cubed pumpkin

1/3 cup oat flour

1/3 cup cooked brown rice

pure stevia

cinnamon

pumpkin spice mix or pinch of nutmeg

pinch of salt

cook the pancake over medium heat by flipping over once.

serve with 1/2 sliced ripe banana and sprinkle with more stevia and cinnamon.

makes 1 serving: 371 kcal/ 67g carbs/ 3.9g fats/ 18.7g protein

#mealprep #healthymeal #proteinpancake #snack #nutrition

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CHICKEN CURRY WITH APPLE

600g/ 1.3lb of chicken breast, cut into strips

1 Tbsp of potato starch (or any type of starch, preferably organic without additives)

salt, pepper

1 Tbsp coconut oil

1/2 Tbsp ground ginger

1/2 Tbsp curry powder

1 apple, cut into small chunks (can sub with pineapple)

2 Tbsp of light soy sauce

3/4 cup water (or more)

2 Tbsp of apple sauce (can use apple or pineapple juice)

pinch of stevia 

cover the chicken strips with potato starch, salt and pepper. sauté in coconut oil for 5 min.

add the ginger, curry and the apple. stir and let cook for another 5 min. add the soy sauce and the water. add 1 Tbsp of potato starch mixed with the apple sauce.

cook for another 5 min and serve over basmati rice.

NB: basmati rice is a good alternative for brown rice. the basmati rice is NOT the same as jasmine rice. basmati rice has a much lower glycemic index (58 vs 109) and is therefore suitable for diabetics.

#healthymeal #mealprep #nutrition #chicken #protein

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10 DISGUSTING FACTS ABOUT FAST FOOD

After reading this i don't think you'll ever want to eat at a fast food restaurant again.

Incredible but true facts to make you consider avoiding these places for good!

McDONALDS's MILKSHAKE

McDonald's Milk Shake uses a ridiculous concoction of 50 chemicals, such as ethyl acetate, phenethyl alcohol and solvent, to "imitate" the flavor of a real strawberry.

PEANUT BUTTER

Apparently it it approved by the FDA on average of 30 insect fragments, including rodent hair per 100 grams of peanut butter.

SHINY CANDY

Shellac is used to improve the shine of wood and furniture but you can also find it in your delicious jelly beans. it is used to improve the shine of food.

LUNCH MEAT & HOT DOGS

The FDA approved the use of bacteriophages on processed food such as lunch meat and deli hot dogs.

CHICKEN NUGGETS

More like a disgusting sludge of pink paste, through a chemical process, causing excessive bacteria, washed in ammonia and re-flavored with more chemicals and dyed. Next time, think twice before ordering some nuggets.

FAST FOOD JUNKIES

The average fast food patron eats 12 pubic hairs in a given year.

SODA

Each can of coke contains 10 tsp of sugar, more than what your body needs daily. Thanks to another additive called phosphoric acid that cuts the levels of sugar, that you don't vomit automatically after drinking a can.

SALAD

Fast food's "healthiest" choice is a salad packed of antifreeze's chemical compound. Propylene Glycerol which causes eye and skin irritation.

BEEF OR CHICKEN

Many fast food chicken items contain beef additives listed as an extract or essence used to enhance flavor and change health stats.

#fastfood #nutrition #junk #yuck!

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BENEFITS OF DEADLIFTING

-fat burning

-improved posture

-improved grip strength

-total body strength

-sculpt the entire core (read 'six-pack')

-functional strength

-muscle mass

-higher levels of testosterone and HGH (no, ladies, you won't get long dark hairs and you won't turn into man... the worst thing you can get is a phenomenal butt)

-prevent injury

-prevent lower back pain

-high-intensity cardiovascular workout

...

these are just some of the benefits of deadlifting, but still, there are a very few trainers who deadlift. especially women... you can see a woman squatting from time to time, but you'll almost never see a woman deadlifting. why?! the deadlift is a VERY SAFE exercise when performed with proper form. 

please, take a close look at the picture above and learn the proper form. start with lighter weights and once you become more confident, start loading. you'll be surprised how strong can you actually become.

#training #deadlift #strength #power #cardio

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POST-WORKOUT SPICY TEDDY BEARS (for 20 pieces)

500g/ 1.1lb white flour

125g/ 0.3lb dextrose

125g/ 0.3lb raw honey

6 egg whites (preferably fro PW) or 3 whole eggs (preferably for better texture)

2 tsp pumpkin spice mix (or 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp ginger, 1/4 tsp clove powder)

1.5 tsp baking soda or cremor of tartar

mix the flour with dextrose, the baking soda and the spices. add the eggs and honey.form a ball, wrap it in a piece of plastic foil and refrigerate for 30 min.

from the cookies and bake them at 175°C/ for 7-8 min.

the cookies taste best after a day or two after being stored in a tin container with a whole apple.

you can make the glaze for the cookies by mixing 200g/ 1/2lb powdered sugar, 1 egg white and 1-2 tsp of lemon juice. pour over each cookie and let it dry.

1 cookie (out of 20) made with egg whites and without the glaze is 141kcal/ 0.3g fats/ 30.5g carbs/ 3.7g protein

have 1 or 2 cookies with 1-2 scoops whey isolate for a good PW meal.

#postworkoutmeal #training 

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HEALTHY FOODS THAT MAKE YOU FAT...

these foods are considered healthy but they are also calorically dense.. this means that a small quantity of these foods contains plenty of calories and of you don't portion them out, they can add tons of calories to your meals without even filling you up. 

1. Granola - granola, especially the varieties mixed with nuts can pack as many as 500 cals per cup!

2. Pasta - a moderate 1 and 1/2 cups of most pastas yield more than 60 grams of carbs and almost 350 calories. You can have a larger quantity of rice for the same calories/ carbs.

3. Avocado - avocado is awesome and a great source of monounsaturated fat, but one single avocado is over 300 calories and 30 grams of fat

4. Nuts and Nut Butters - nuts are super healthy, but one of the most calorically dense foods around. A few ounces could mean 400+ calories. 12 almonds is usually considered a good portion.

5. Fruit Juice and Smoothies - all fruit juices are loaded with sugar and so are most "smoothie" shop smoothies. make your own with whole fruit and add watery veggies like cucumbers, bell peppers etc. 

6. Dried Fruit - dried fruits remove the water content which dramatically decreases volume...what's left is high in sugar and very calorically dense

7. "Whole Wheat" Breads - even the 100% whole wheat variety can pack a mean calorie punch if you're eating a lot of grains as part of your diet. go with natural whole grain carbs like brown rice, whole grain cous-cous, amaranth, quinoa etc.

8. Whole Grain Buns - a medium "deli" bun is loaded with carbs and calories, many times over 400 cals in a single bun

portion control with these foods is a must. personally, i prefer to choose natural unprocessed foods which have a bigger volume and less calories. in this way it seems to me like i ate more and i'm more satisfied.

#nutrition #caloricallydensefoods #helthymeals

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LET'S BUST SOME MYTHS...

spinach is rich in iron. 

not true.

the fact that spinach is rich in iron derives from a mistake in a nutrition label from the 1920's. this myth was furtherly alimented by Popeye's adventures... but if Popeye ate bell peppers and broccoli he'd be much stronger.

bananas make you fat.

not true.

one banana has about 80 kcal and is rich in fiber. bananas also contain higher levels of glucose than the other fruits, but still, bananas don't make you fat. they are rich in potassium and much healthier than any protein or energy bar so you don't have anything to worry about. it is good that you limit their consumption due to their sugar content. sugar spikes the insulin especially on an empty stomach but if you have a banana with some greek yogurt for example, you are good to go! 

pineapple is a fat-burner

not true.

ok, let's make this clear once for all... there's no such food that burns fat! pineapple, like the bananas, is actually high in sugars and has a higher GI than the rest of the fruits. so draw your own conclusions. 

skipping meals makes you skinny

not true.

skipping meals actually slows down the metabolism and a slow metabolism is a good base for accumulating fat in the body. think of your body as a car... when it runs out of gasoline, it stops. keep feeding your body with small meals every 2-3 hours and it will keep burning.

#fruit #veggies #myths #healthymeals #nutrition

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