Fitness Over 40

Day 1 on 21 Shred: In the books

Like anything in life, the excitement of beginning something new helps fuel the motivation and ambition to succeed.  When that “honeymoon” phase wears out, it is what separates the doers and the not-doers.  So completing day 1 was a success, and I am proud of my accomplishment (more the decision to undertake this mental and physical challenge) and I will look to use the accomplishment as more motivation to keep myself going.

Took my son with me in the afternoon to shop for food at the wholesale club and our local farmers market for some organic fresh veggies.  Here was my list:

  • Coconut milk
  • vegan burgers
  • raw almonds
  • vegan vanilla protein powder
  • avocados
  • guacamole
  • wild caught swordfish
  • parsley
  • cilantro
  • organic corn
  • organic black beans
  • spaghetti squash
  • turkey
  • bananas
  • spinach

I posted my 21 Shred routine in the previous blog, so this one is dedicated to my “Veg-aleo” approach to my diet yesterday.:  All the times are “-ish”.

  • 11am: fruit and veggie smoothie with almond milk (no pic
  • 12:30: tried a new vegan burger and was impressed!
  • 2pm: handful of raw almonds and apple
  • 4pm: my favorite baja salad over whole sprouted brown rice and quinoa
  • 7pm:  turkey spaghetti in a bowl of spaghetti squash.
  • 9pm: fat burner tonic to cleanse the body

Now that the food intake is complete, nothing will be consumed(except for black coffee in the morning) until 11am the following morning.  Yesterday, I weighed myself at 227, which was about where I expected, but still hard to digest how fat I have gotten.

Definitely was sore this morning from yesterdays day 1 workout.  Wasn’t trying to go easy, but also wasn’t trying to kill myself either.  But no doubt, the glutes and hamstrings are sore, so needed a little more warmup this morning before Day 2 of 21 Shred.

Have an awesome day!  All recipes are posted on our private facebook page.  Register now at www.whatsyour21.com and use coupon code 21Shred for 50% off for a limited time.

Fitness Over 40

The Beginning Has Begun

I honestly had troubles sleeping last night.  A mixture of excitement and nervousness consumed my mind, causing me to wake up several times throughout the night, mixed in with dreams of how my video production and getting everything set up was in complete disarray.  Well, workout #1 is completed, felt awesome to do so, but no doubt, looking forward to upgrading and improving the “exercise studio” to every ones viewing pleasure.

I wanted to post the video to todays workout, so anyone who is curious what the 21 Shred Workout looks like, can watch in its entirety. After today, all the daily videos will be on our members page at http://www.whatsyour21.com and click on “shred heads”.  I am surprised (also concerned) that my legs are a bit wobbly now that the workout is completed.  Might have some soreness tomorrow that I have to work through.

Now that the workout is complete, I will finish my large glass of water, enjoy a hot cup of black coffee, then off to the Co-op to get some organic produce for my first meal at 11am.  Still not completely sure of its ingredients, a lot depends on what’s available there and looks ripe.  My goal is to make a green smoothie with almond/coconut milk, 1/2 avocado, 1/2 banana, spinach or parsley, hemp seeds, and maybe some mango or pineapple.

Anyone not familiar with intermittent fasting, remember to first:

  • welcome the feelings of hunger.  Science has already proven the benefits of this program for our bodies and mind, so this state of hunger was something modern man and women experienced and adapted to.
  • Don’t calorie count!  Remember, you are eating for only a 8 hour period, eat throughout the day foods that are low on the glycemic index (all explained in my book).
  • Stay away from “set meals” throughout the day.  Eat only as your body requires, just grazing on foods at intermittent periods.  Your last meal of the day is your feast!

coupon1

Fitness Over 40

The “Food-Like” Culture

As I write these food related posts, I must begin to explain that I too, like the rest of society, has been sucked in to the culture of “food-like” nutrition that has plagued our American diet.  I spend a lot of time discussing this in my book, since overcoming the addiction of what food manufacturers have created is by far, the biggest obstacle to overcome in the quest for proper health and nutrition.  So what is “food-like” products?  I would probably imagine by now you can read between the lines and figure out it is food that has been converted, processed, refined, artificially flavored, colored, and preserved and put into a very attractive bag or box, celebrity endorsed or just heavily promoted, and typically inexpensive food that sits on the shelves at your local grocery store.  I briefly touched on this in my last post about the meat industry, stating that 100 years ago, there was no such thing as any of the above listed items found in our food.  The introduction of all these chemicals have created a very unhealthy society, and it’s only getting unhealthier.

Unfortunately, as much as these products taste good, our society truly doesn’t understand the magnitude of the food they are consuming.  Again, pointing back to the fact that we have become so detached from our food, that we don’t even question its relevancy anymore to our overall health and well being.  To us, it’s about enjoying the taste, and providing the calories that our body and mind think we need.  I will spell it out right now:  THIS IS NOT FOOD!  I know that the old phrase, if it walks like a duck, talks like a duck; it’s probably a duck.  So you think to yourself: “it smells like food, it tastes like food, so it must be food!”  Unfortunately some truth there, but looking further into the industry behind that food sheds light on a completely different picture!  There is a great book by Michael Moss, called “Salt, Sugar, Fat,” which really opens the door to discussing how the food manufacturers are working to create a food so closely to have the same addictive properties as a drug.  By combining those three things into food, and at exact amount in order to create something called a “Bliss Factor” which creates this immediate pleasure to the system that says, “oh yeah! I want more of that!”  It is really funny to think about the idea that these food manufacturers are basically scientists that are in a lab, adding more of this, taking away some of this, adding this, and all in search to get you addicted to their product so that you keep coming back for more.  This is how sad our food system has become, it has pretty much gone away from the farm, and now is built inside a laboratory.

With this much effort put into creating an addictive food product, no wonder it is so hard to try and eat a well balanced and healthy diet! Not to mention, if you are a father like me, having 3 teenage boys who see these commercials and they see their friends bringing it in their lunch bags to school, they ride your coat tails to get some in the house. And of course, in a weak moment, you come home, you are hungry, it will take 30 minutes or so to prepare a healthy meal, so it is so easy to just grab that bag or box and eat a few, and a few more, and some more, and next thing you know, you have consumed the same amount of calories you would have consumed in that healthy meal you were about to prepare. So what do we do?

This was an area I had to discuss about more thoroughly in my book, since the psychology of eating plays a much greater factor in our food choices than simply the nutrition or purpose.  I (at the time of my vegan run) had to daily work on verbally announcing to myself when I saw a bag of something on the shelf or a box of something in the pantry, I had to tell myself, “that is not food!”  and I would have to search my house for something that nature had provided me, not the laboratory.  Simply put, the only thing I would allow myself to eat would be a food item where the ingredient, was the ingredient!  Make sense?  It had to in its natural form, a piece of fruit, vegetable, or something else that grew out of the earth, but not in a processed form!  If there were more ingredients than the ingredient, it was off limits!

This little activity actually began to give me power.  Sounds funny, but having the strength to say no to artificial food-like food and yes to something natural, even though I would go through periods of feeling hungry, this sense of inner strength made me proud of my decision and each time, it became easier and easier.

Try practicing this activity, and I promise you will begin to see improvements in your health and energy levels!

Fitness Over 40

Vegan Black Bean Burgers

If there is one thing I learned from being Vegan for over a year, it is how to make some pretty awesome tasting non-meat food.  I came up with this recipe through trial and error, but even my youngest son loves these!  Any vegan will say the hardest thing about eating Vegan, is being able to make patties that actually stick together.  I learned that grabbing a box of Falafal mix helps a considerable amount.  In a pinch, I also learned rolled oats works well too.

What I use:

  • 1 can black beans rinsed
  • handful of parsley
  • 1/2 zuchinni
  • 1-2 spring onions
  • 1 cup sliced mushrooms
  • 1 carrot
  • 1 can corn
  • 1 package of falafel mix

The key is to do the Cuisinart in stages so that it gets everything well shredded up.  Also, since the zucchini and  carrot have a high water content, I shred them separately and fold them into the mix.  I forgot to add 2 cloves of garlic, so I had to use garlic powder. I cooked in some olive oil and served with sliced tomato and avocado over some spinach.  My seasoning is:

  • Chili powder
  • Cumin powder
  • Coriander powder
  • cayenne red pepper powder