- 2 slices of Orowheat sandwich thins
(21 g Carbs +4 g protein + 0 g fat)
- 1 can of Starkist Yellowfin Tuna
(drained & washed of the oil)
(20 g protein + 11g fat predrained)
- 3 oz Yoplait Greek yogurt
(5 g carbs + 7 g protein + 0g fat)
-2 tbs capers
- a few slices of sundried tomatoes (rinse off oil)
- Salt & pepper to taste
Carbs- 27 g
Protein- 31 g
Fat- 2- 12 g
Calories - Approx 260-300! !
The sandwich thins may be too small for the entire mix, so set aside the rest and chow down
Bon apetit
Thursday, September 9, 2010
Tuesday, September 7, 2010
Mild food poisoning?
Ugh, today I got awaken by a strange beeping noise that sounded like it was coming from inside my bedroom. So I got up to investigate and WHAM, I felt the room spin like I just got off the Gravitron (remember that ride at the state fair that looked like a space ship and spinned so that you were literally able to walk on the wall)
Anyways, i trecked through it and still managed to finish a 45 minute cardio session on my home stepmill. With plans to train plyos at 7 then off to my nightjob from 9 to 4.
Wish me luck
Anyways, i trecked through it and still managed to finish a 45 minute cardio session on my home stepmill. With plans to train plyos at 7 then off to my nightjob from 9 to 4.
Wish me luck
Happy Labor Day
I wanted to wish you all a happy and safe Labor Day.
Now that the holiday weekend is nearing it's end (outside of Las Vegas, that is)
take a moment to feel gratitude for the things you have in your life that you normally do not show gratitude towards. The air your breathe. The sheets on your bed. Clean and clear water running through pipes. A fridgerator to keep your beverages cold. etc.
Millions of workers throughout history of America have contributed to the very simple yet unnoticed luxuries you enjoy today. America is still a land of dreams and plenty and thanks to the hard work work of each and every American who has made our lives possible. Each person has contributed something to society, whether it be in the form of entertainment, building the home you live it, teaching your children how to read, the doctor who helps you become well, the cashier at the corner store where you pay your gas, the barista who made your coffee this morning, the farmer planting new seeds, the cop directing traffic when the signal lights go off, the bagger at the grocery store who made sure your eggs were safe, the construction worker who made sure there were no potholes on your road, YOU and the very job you do! We all not only work for ourselves, but to keep our nation & American way alive.
Blessed we all are!
Now that the holiday weekend is nearing it's end (outside of Las Vegas, that is)
take a moment to feel gratitude for the things you have in your life that you normally do not show gratitude towards. The air your breathe. The sheets on your bed. Clean and clear water running through pipes. A fridgerator to keep your beverages cold. etc.
Millions of workers throughout history of America have contributed to the very simple yet unnoticed luxuries you enjoy today. America is still a land of dreams and plenty and thanks to the hard work work of each and every American who has made our lives possible. Each person has contributed something to society, whether it be in the form of entertainment, building the home you live it, teaching your children how to read, the doctor who helps you become well, the cashier at the corner store where you pay your gas, the barista who made your coffee this morning, the farmer planting new seeds, the cop directing traffic when the signal lights go off, the bagger at the grocery store who made sure your eggs were safe, the construction worker who made sure there were no potholes on your road, YOU and the very job you do! We all not only work for ourselves, but to keep our nation & American way alive.
Blessed we all are!
Sunday, September 5, 2010
Coconut - the miracle nut !
Coconuts are an amazing lil' fruit... I mean nut!
The soul seed bearing entity of the Coconut Palm tree, coconuts offer a plethora of nutrition not commonly known to Americans. Spanish settlers dicscoverd the funky furry nut on the ground and named it "coco" for monkey face. But despite it ugly appearance and a bad rap for being high in saturated fat, coconuts are a highly functional food (it provides many health benefits beyond its nutritional content). And in many Pacific Islander societies, the oil of coconut can cure almost all diseases. Along with the entire palm itself having many uses, the coconut palm tree as a whole, is considered the "Tree of Life".
I could go on forever on all the benefits of coconuts. But I will focus on two important aspects for the sake of this blog: coconut oil and virgin coconut water.
First of, virgin coconut water is an amazing electrolyte drink and is low in sugars, carbs and is 99% fat free! (1) Coconut water contains Potassium, Calcium, Magnesium & Iron. More than double the potassium of bananas ! Calcium is necessary for bones but particularly in muscle contractions which makes it electrolytic. Instead of Gatorade, consider the switch because coconut water does not contain high fructose corn syrup that Gatorade has, and it's 100% all natural... not one bit of processing involved. Although studies show that Coconut water is not significantly better than plain water or the typical Gatorade-like sports drinks, "fresh young coconut water, a natural refreshing beverage, could be used for whole body rehydration after exercise."(2)
As for coconut oil....
"The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).
The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.
The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.
MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.
There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils." (1)
If you could understand all that... what it boils down to is that coconut oil is the best fat on earth and you should replace all your oils in your cupboards with it!
And before I forget..... the kind of coconut water you want is from an immature, not ripenened, young coconut. One where the meat hasn't formed yet. Coconut water is what the meat is formed from. So when you go to the grocery store, unless it says "young coconut" don't buy it unless you want the nut for its meat.
References
(1) http://www.coconutresearchcenter.org/
(2) Journal of physiological Anthropology & Applied Human Science. 2002 Mar;21(2):93-104.
The soul seed bearing entity of the Coconut Palm tree, coconuts offer a plethora of nutrition not commonly known to Americans. Spanish settlers dicscoverd the funky furry nut on the ground and named it "coco" for monkey face. But despite it ugly appearance and a bad rap for being high in saturated fat, coconuts are a highly functional food (it provides many health benefits beyond its nutritional content). And in many Pacific Islander societies, the oil of coconut can cure almost all diseases. Along with the entire palm itself having many uses, the coconut palm tree as a whole, is considered the "Tree of Life".
I could go on forever on all the benefits of coconuts. But I will focus on two important aspects for the sake of this blog: coconut oil and virgin coconut water.
First of, virgin coconut water is an amazing electrolyte drink and is low in sugars, carbs and is 99% fat free! (1) Coconut water contains Potassium, Calcium, Magnesium & Iron. More than double the potassium of bananas ! Calcium is necessary for bones but particularly in muscle contractions which makes it electrolytic. Instead of Gatorade, consider the switch because coconut water does not contain high fructose corn syrup that Gatorade has, and it's 100% all natural... not one bit of processing involved. Although studies show that Coconut water is not significantly better than plain water or the typical Gatorade-like sports drinks, "fresh young coconut water, a natural refreshing beverage, could be used for whole body rehydration after exercise."(2)
As for coconut oil....
"The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).
The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.
The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.
MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.
There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils." (1)
If you could understand all that... what it boils down to is that coconut oil is the best fat on earth and you should replace all your oils in your cupboards with it!
And before I forget..... the kind of coconut water you want is from an immature, not ripenened, young coconut. One where the meat hasn't formed yet. Coconut water is what the meat is formed from. So when you go to the grocery store, unless it says "young coconut" don't buy it unless you want the nut for its meat.
References
(1) http://www.coconutresearchcenter.org/
(2) Journal of physiological Anthropology & Applied Human Science. 2002 Mar;21(2):93-104.
Friday, September 3, 2010
Make Sushi Healthy
I am here at Banzai Sushi for a quick lunch on a beautiful Friday afternoon.
After reviewing the menu, I realized many rolls are not very good for a fitness diets so I decided to write this to tell you how you can eat at your favorite sushi joint and still confirm to your mealtime macros.
First off, understand the terminology. "Sushi" has been adopted by mainstream America as the part of Japanese cuisine focused on raw fish. Sushi is directly translated as "flavored rice" in Japanese. The Asian diet is centered around rice, not the meat as it is here in the US and most western cultures. Much of sushi is cooked, especially in many hand cut and tempura rolls.
"Nigiri" is Sushi that is typically made with raw fish and consists of a small portion of rice and a thin slice of fish laid on top, served in portions of 2-5.
"Sashimi" is true raw fish, sliced and served to you by itself, or on a bed if something artistically constructed but not necessarily meant to eat. Make sure your sushi joint is reputable and not in trouble with the Health Dept. I was a victim once of Sashimi at a joint that was close to it's death for serving old fish; the food poisoning was horrendous!!! They were shut down less than a month later!
"Maki" is the Japanese word for "rolls". There are "classic rolls" which tend to be the same from restaurant to restaurant. They tend to be very simple consisting of one particular meat or fish, rolled up in a log of rice, then cut in to inch thick slices. Alaska roll, California roll, Philadelphia roll... These are all traditional Classic rolls and are less expensive than the "Special rolls" and this is where sushi chefs start to get fancy and original. And these are also the rolls you need to be careful of because the fat and carb counts can skyrocket per roll!
As I go over the menu, I notice a real tasty roll... BUT... I can tell I'm looking at 500 calories+ just for one roll. It consists of rice, avocado, crab salad, cream cheese and it's tempura deep fried. That is 4 strikes out of 5, right there. Those are 4 ingredients to avoid;
Sushi NoNo's
- Cream cheese
- Avocado
- Crab salad ( mayo keeps it together)
- Yum Yum sauce (this is a mayo based sauce)
- anything fried (deep or tempura)
If your sushi chef is cool (most are, politeness is an Asian virtue) he/she will be absolutely ok wirh excluding any of these ingredients from the roll. And if he/she is really cool, you can special order your roll with exactly what you want.
Another thing to consider, unless you are a bodybuilder in bulking phase or a large built guy, avoid All-You-can-Eat specials. The temptation can be too great and most joints won't be very accommodating to your special needs.
So next time you hit up your favorite sushi joint, you'll be educated in the art of sushi, you now know the 5 enemy ingredients and you know that although sushi is relatively healthy, it doesn't mean you are immune to weight gain! And you ladies know to avoid the All-U-Can-Eat specials.
Trainer Jo's recommendations
- anything on the Nigiri menu
- ladies limit yourself to 4-6 pieces
- gents limit yourself to 6-8 pieces
- 1-1.5 classic rolls for ladies
- 1.5 to 3 classic rolls for gents, depending on your lean body mass
- rolls with cucumber instead of rice as the log.... Here you can eat more depending on size of roll. This varies from joint to joint
-Sashimi..... FRESH
After reviewing the menu, I realized many rolls are not very good for a fitness diets so I decided to write this to tell you how you can eat at your favorite sushi joint and still confirm to your mealtime macros.
First off, understand the terminology. "Sushi" has been adopted by mainstream America as the part of Japanese cuisine focused on raw fish. Sushi is directly translated as "flavored rice" in Japanese. The Asian diet is centered around rice, not the meat as it is here in the US and most western cultures. Much of sushi is cooked, especially in many hand cut and tempura rolls.
"Nigiri" is Sushi that is typically made with raw fish and consists of a small portion of rice and a thin slice of fish laid on top, served in portions of 2-5.
"Sashimi" is true raw fish, sliced and served to you by itself, or on a bed if something artistically constructed but not necessarily meant to eat. Make sure your sushi joint is reputable and not in trouble with the Health Dept. I was a victim once of Sashimi at a joint that was close to it's death for serving old fish; the food poisoning was horrendous!!! They were shut down less than a month later!
"Maki" is the Japanese word for "rolls". There are "classic rolls" which tend to be the same from restaurant to restaurant. They tend to be very simple consisting of one particular meat or fish, rolled up in a log of rice, then cut in to inch thick slices. Alaska roll, California roll, Philadelphia roll... These are all traditional Classic rolls and are less expensive than the "Special rolls" and this is where sushi chefs start to get fancy and original. And these are also the rolls you need to be careful of because the fat and carb counts can skyrocket per roll!
As I go over the menu, I notice a real tasty roll... BUT... I can tell I'm looking at 500 calories+ just for one roll. It consists of rice, avocado, crab salad, cream cheese and it's tempura deep fried. That is 4 strikes out of 5, right there. Those are 4 ingredients to avoid;
Sushi NoNo's
- Cream cheese
- Avocado
- Crab salad ( mayo keeps it together)
- Yum Yum sauce (this is a mayo based sauce)
- anything fried (deep or tempura)
If your sushi chef is cool (most are, politeness is an Asian virtue) he/she will be absolutely ok wirh excluding any of these ingredients from the roll. And if he/she is really cool, you can special order your roll with exactly what you want.
Another thing to consider, unless you are a bodybuilder in bulking phase or a large built guy, avoid All-You-can-Eat specials. The temptation can be too great and most joints won't be very accommodating to your special needs.
So next time you hit up your favorite sushi joint, you'll be educated in the art of sushi, you now know the 5 enemy ingredients and you know that although sushi is relatively healthy, it doesn't mean you are immune to weight gain! And you ladies know to avoid the All-U-Can-Eat specials.
Trainer Jo's recommendations
- anything on the Nigiri menu
- ladies limit yourself to 4-6 pieces
- gents limit yourself to 6-8 pieces
- 1-1.5 classic rolls for ladies
- 1.5 to 3 classic rolls for gents, depending on your lean body mass
- rolls with cucumber instead of rice as the log.... Here you can eat more depending on size of roll. This varies from joint to joint
-Sashimi..... FRESH
Monday, August 30, 2010
Scared of the egg recall, but love eggs.... try Eggwhites International
With the enormous amount of negative press about the salmonella outbreak caused by tainted eggs, why not consider this safer alternative; Eggwhites from Egg Whites International Go to: http://www.eggwhitesint.com
Pure eggwhites, processed to remove all microbes, sliminess and it's safe. You can even pour it into your OJ to add some protein.
TRAINER JO'S Morning Orange Power Smoothie
1.5 cup OJ
1/2 cup Egg Whites International
2 tsp Benefiber
2 tsp of fat free powdered coffee creamer
1 scoop Amazing Grass Green Superfood (or any other green superfood or even wheat grass)
1 serving of Glutamine or L-Glutamine
1) In a blender, crush some ice & the OJ
2) Add all the other ingredients individually until well blended
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