Fitness Journey:P90x Update Day 44
Wanted to let everyone know whats up so far. I injured my biceps and lower forearms doing back and biceps. A minor set back, we decided to set our selfs back a week due to the overall missed workouts. Figured it would only be right to give our results of P90X justice:) Next week is suppose to be week 7 , but we are going to call it our week 7 part 2.
News Flash!! There is a Killer at large.Don't become the next victim!
That's right there is a killer at large in our country, in our world. The killers name is "Obesity". A friend of mine on Facebook shared this with us, and I agree with what he said ,"Forget outside forces - this TERRORIST is killing more and more every day in America!" This is too true, and a very scary subject for most.
I'm going to be blunt, not meaning to offend any one just tring to help. If you are over weight, don't wait, get up and start some kind of workout program. I don't care what it is, just do it,before it's to late, please.
Change your eating habits now,yes it can be challenging,but it's worth it, trust me.
Share this video with everyone you care for and love, and help, don't push,but help them change for the better,before this killer strikes again.
http://www.killeratlarge.com/
I'm going to be blunt, not meaning to offend any one just tring to help. If you are over weight, don't wait, get up and start some kind of workout program. I don't care what it is, just do it,before it's to late, please.
Change your eating habits now,yes it can be challenging,but it's worth it, trust me.
Share this video with everyone you care for and love, and help, don't push,but help them change for the better,before this killer strikes again.
http://www.killeratlarge.com/
10 Foods You Should Eat
I got this article in a newsletter I receive from Beachbody.Thought it was very interesting and informative, wanted to share it with everyone.
By Steve Edwards
We've all heard about superfoods—consumables with mystical powers to cure whatever it is that ails you that will help you live forever. This list will be different. Today, we'll look at some common items that should be on your menu, even though you probably haven't heard them touted as the next great miracle cure. In fact, some of these you probably thought were bad for you.
I begin this list with a caveat; we're all different. One person's superfood is another's trip to the emergency room (soy comes to mind here).There are some nutritional factors we all share, such as the need to eat a certain amount of calories that come from fats, proteins, and carbohydrates to keep our bodies functioning as they should. Beyond this, our exact dietary needs begin to diverge.
There are some obvious reasons for this. Lifestyle and activity level are pretty easy to understand. That someone who is pregnant or training for an Ironman® needs more calories than a computer programmer who sits for 14 hours a day isn't difficult to fathom. Neither is the fact that a 90-pound ballerina uses less fuel than a 350-pound lineman. That we all eat a different number of calories and a different percentage of fats, proteins, and especially carbs is obvious, or at least should be, since the bigger you are and the harder you work, the more fuel your body needs to recharge itself.
What's more subtle are body type differences. These can be difficult to understand, and many people never figure them out. Blood type, heredity, and other factors come into play and make each of us unique individuals. When it comes to eating, most of us spend a fair portion of our lives figuring out just what we should be eating to maximize our life experience (which doesn't necessarily mean we choose the healthiest options). For this reason, there is no true "superfood." There are, however, helpful foods that are specific to each of us. By experimenting with our diets, we will all find a course of eating that makes us feel better than anything else.
To help you begin your self-experiment, here's a list of common foods that you'll want to try. Most of these are very healthy for almost everyone, even though some have been vilified by society. This doesn't mean that they'll transform you into an epitome of health, but they're certainly worth a try.
1.Peanut butter.
I'm leading with this because I'm fairly certain peanut butter single-handedly kept me from getting chronic fatigue syndrome (CFS) during the no-fat 1990s. In the early 1990s, the average amount of fat in our daily diets plummeted while the incidence of CFS skyrocketed (CFS isthe colloquial veil for debilitating disorders marked by chronic mental and physical exhaustion.). This was particularly true among the otherwise healthy endurance sports sect. In the early 1990s, my body fat was once recorded at 2 percent. Sure, I was ripped. Healthy? Not so much. I'm pretty sure that only my adherence to peanut butter as a healthy fat source kept my athletic obsession intact. A bevy of modern studies now vindicates my opinion with science. Peanuts are high in both fat and calories, but their fat has been associated with decreased total cholesterol and lower LDL and triglyceride levels. It's also high on the satiation meter, meaning that a little can fill you up.
2.Cabbage.
Every Asian culture, as well as European, eats more cabbage than we do, and it's time we thought about it more often than when we happen to splurge on P.F. Chang's®. Cabbage is absurdly low in calories and very high in nutrients. Among these is sulforaphane, which a Stanford University study showed as boosting cancer-fighting enzymes more than any other plant chemical.
3.Quinoa.
This "grain" isn't technically a grain at all. It just tastes like one. It's actually a relative of spinach, beets, and Swiss chard. All of these are extremely healthy from a nutrient point of view, but quinoais the only one that can fool you into thinking you're eating a starch. It's high in protein, minerals, vitamins, and fiber.
4.Spelt.
This one is actually a grain, but its origin is slightly mysterious. Some claim it comes from wheat while others say it's a different species. Regardless, it has a high nutritional profile and can be eaten by many people with gluten intolerance, making it a good alternative to wheat products. Spelt can be found in many products, but as it's still considered a "health food," it's off the major processing radar. Unlike wheat, if spelt is on the ingredients list, it's probably good for you.
5.Walnuts.
All nuts, really, but walnuts seem to be the king of the nut family. Used in Chinese medicine for centuries, walnuts are becoming more associated with Western health than ever before. A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in bad fat could reduce the damaging effects of the meal.
6.Avocado.
Another villain in the old no-fat movement, avocados are now thought to be one of the healthiest fat sources available. Beyond this, they have very high amounts of cancer-fighting antioxidants, and recent research seems to indicate that avocados' phytonutrients may also help with the absorption of nutrients from other sources.
7.Mushrooms.
The more we learn about phytonutrients—those that come in a small enough quantity to be missed on a food label (this is a layman's definition only)—the more we should admire ancient cultures. These culinary delights have been feuded over for decades until, for some reason, we'd decided they were pretty much empty calories. The study of phytonutrients has taught us that warring over fungi may have held some rationale after all. Mushrooms are loaded with antioxidants and are thought to boost the immune system, help ward off some cancers, and have high amounts of potassium. Furthermore, researchers at Penn State University have found that mushrooms may be the only food to contain an antioxidant called L-ergothioneine.
8.Tea.
Despite a ton of positive press over the last, oh, century, tea and coffee are still the devil's brew in some circles. Perhaps even worse is how many coffee and tea restaurants have bastardized these natural brews into sugar- and fat-filled dessert items. Both tea and coffee, in their basic states, have no calories and many healthy benefits. Between the two, coffee is arguably more popular, most likely due to its higher caffeine content. But tea is probably healthier. Both have a high amount of antioxidants but stats on tea are almost off the charts. A recent study on calcium supplementation in elderly women, published in the American Journal of Clinical Nutrition, showed that bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.
9.Cinnamon.
Maybe the novel Dune was more prescient than we've given it credit for. After all, the plot revolves around an entire solar system at war over a cinnamon-like spice. Nowadays, we think of this as little but the flavoring in a 1,100-calorie gut bomb we find at the mall. But Frank Herbert knew a thing or two about history, and cinnamon has long been the prized possession of the spice world. It has a host of benefits, but perhaps none more important than this one: USDA researchers recently found that people with type 2 diabetes who consumed one gram of cinnamon a day for 6 weeks significantly reduced their blood sugar, triglycerides, and LDL cholesterol. "He who controls the spice controls the universe!"
10 Natto.
This is on the list because, for one, it's one of the few foods I've eaten that I truly don't like. But mainly, it's here because we've really messed up the way we eat soy.Natto
is fermented soybeans and very popular in Japan, which is where I had it. It's becoming more popular here, and this is most likely due to its health benefits. Nearly all the soy options we're offered in the U.S. are non-fermented. The list of health benefits of fermented soy is a mile long. It's associated with reducing the risk of cancer, minimizing the likelihood of blood clotting, aiding digestion, increasing blood circulation, an improved immune system, improving bone density, lessening the likelihood of heart attacks, more vibrant skin, and reducing the chance of balding. It also has strong antibiotic properties, among other things. So you might want to ditch the soy crisps, soy ice cream, and your iced soy mochas, and add some natto to your diet.
(Source:Team Beachbody Newsletter)
By Steve Edwards
We've all heard about superfoods—consumables with mystical powers to cure whatever it is that ails you that will help you live forever. This list will be different. Today, we'll look at some common items that should be on your menu, even though you probably haven't heard them touted as the next great miracle cure. In fact, some of these you probably thought were bad for you.
I begin this list with a caveat; we're all different. One person's superfood is another's trip to the emergency room (soy comes to mind here).There are some nutritional factors we all share, such as the need to eat a certain amount of calories that come from fats, proteins, and carbohydrates to keep our bodies functioning as they should. Beyond this, our exact dietary needs begin to diverge.
There are some obvious reasons for this. Lifestyle and activity level are pretty easy to understand. That someone who is pregnant or training for an Ironman® needs more calories than a computer programmer who sits for 14 hours a day isn't difficult to fathom. Neither is the fact that a 90-pound ballerina uses less fuel than a 350-pound lineman. That we all eat a different number of calories and a different percentage of fats, proteins, and especially carbs is obvious, or at least should be, since the bigger you are and the harder you work, the more fuel your body needs to recharge itself.
What's more subtle are body type differences. These can be difficult to understand, and many people never figure them out. Blood type, heredity, and other factors come into play and make each of us unique individuals. When it comes to eating, most of us spend a fair portion of our lives figuring out just what we should be eating to maximize our life experience (which doesn't necessarily mean we choose the healthiest options). For this reason, there is no true "superfood." There are, however, helpful foods that are specific to each of us. By experimenting with our diets, we will all find a course of eating that makes us feel better than anything else.
To help you begin your self-experiment, here's a list of common foods that you'll want to try. Most of these are very healthy for almost everyone, even though some have been vilified by society. This doesn't mean that they'll transform you into an epitome of health, but they're certainly worth a try.
1.Peanut butter.
I'm leading with this because I'm fairly certain peanut butter single-handedly kept me from getting chronic fatigue syndrome (CFS) during the no-fat 1990s. In the early 1990s, the average amount of fat in our daily diets plummeted while the incidence of CFS skyrocketed (CFS isthe colloquial veil for debilitating disorders marked by chronic mental and physical exhaustion.). This was particularly true among the otherwise healthy endurance sports sect. In the early 1990s, my body fat was once recorded at 2 percent. Sure, I was ripped. Healthy? Not so much. I'm pretty sure that only my adherence to peanut butter as a healthy fat source kept my athletic obsession intact. A bevy of modern studies now vindicates my opinion with science. Peanuts are high in both fat and calories, but their fat has been associated with decreased total cholesterol and lower LDL and triglyceride levels. It's also high on the satiation meter, meaning that a little can fill you up.
2.Cabbage.
Every Asian culture, as well as European, eats more cabbage than we do, and it's time we thought about it more often than when we happen to splurge on P.F. Chang's®. Cabbage is absurdly low in calories and very high in nutrients. Among these is sulforaphane, which a Stanford University study showed as boosting cancer-fighting enzymes more than any other plant chemical.
3.Quinoa.
This "grain" isn't technically a grain at all. It just tastes like one. It's actually a relative of spinach, beets, and Swiss chard. All of these are extremely healthy from a nutrient point of view, but quinoa
is the only one that can fool you into thinking you're eating a starch. It's high in protein, minerals, vitamins, and fiber.4.Spelt.
This one is actually a grain, but its origin is slightly mysterious. Some claim it comes from wheat while others say it's a different species. Regardless, it has a high nutritional profile and can be eaten by many people with gluten intolerance, making it a good alternative to wheat products. Spelt
can be found in many products, but as it's still considered a "health food," it's off the major processing radar. Unlike wheat, if spelt is on the ingredients list, it's probably good for you.5.Walnuts.
All nuts, really, but walnuts seem to be the king of the nut family. Used in Chinese medicine for centuries, walnuts are becoming more associated with Western health than ever before. A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in bad fat could reduce the damaging effects of the meal.
6.Avocado.
Another villain in the old no-fat movement, avocados are now thought to be one of the healthiest fat sources available. Beyond this, they have very high amounts of cancer-fighting antioxidants, and recent research seems to indicate that avocados' phytonutrients may also help with the absorption of nutrients from other sources.
7.Mushrooms.
The more we learn about phytonutrients—those that come in a small enough quantity to be missed on a food label (this is a layman's definition only)—the more we should admire ancient cultures. These culinary delights have been feuded over for decades until, for some reason, we'd decided they were pretty much empty calories. The study of phytonutrients has taught us that warring over fungi may have held some rationale after all. Mushrooms are loaded with antioxidants and are thought to boost the immune system, help ward off some cancers, and have high amounts of potassium. Furthermore, researchers at Penn State University have found that mushrooms may be the only food to contain an antioxidant called L-ergothioneine.
8.Tea.
Despite a ton of positive press over the last, oh, century, tea and coffee are still the devil's brew in some circles. Perhaps even worse is how many coffee and tea restaurants have bastardized these natural brews into sugar- and fat-filled dessert items. Both tea and coffee, in their basic states, have no calories and many healthy benefits. Between the two, coffee is arguably more popular, most likely due to its higher caffeine content. But tea is probably healthier. Both have a high amount of antioxidants but stats on tea are almost off the charts. A recent study on calcium supplementation in elderly women, published in the American Journal of Clinical Nutrition, showed that bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.
9.Cinnamon.
Maybe the novel Dune was more prescient than we've given it credit for. After all, the plot revolves around an entire solar system at war over a cinnamon-like spice. Nowadays, we think of this as little but the flavoring in a 1,100-calorie gut bomb we find at the mall. But Frank Herbert knew a thing or two about history, and cinnamon has long been the prized possession of the spice world. It has a host of benefits, but perhaps none more important than this one: USDA researchers recently found that people with type 2 diabetes who consumed one gram of cinnamon a day for 6 weeks significantly reduced their blood sugar, triglycerides, and LDL cholesterol. "He who controls the spice controls the universe!"
10 Natto.
This is on the list because, for one, it's one of the few foods I've eaten that I truly don't like. But mainly, it's here because we've really messed up the way we eat soy.Natto
is fermented soybeans and very popular in Japan, which is where I had it. It's becoming more popular here, and this is most likely due to its health benefits. Nearly all the soy options we're offered in the U.S. are non-fermented. The list of health benefits of fermented soy is a mile long. It's associated with reducing the risk of cancer, minimizing the likelihood of blood clotting, aiding digestion, increasing blood circulation, an improved immune system, improving bone density, lessening the likelihood of heart attacks, more vibrant skin, and reducing the chance of balding. It also has strong antibiotic properties, among other things. So you might want to ditch the soy crisps, soy ice cream, and your iced soy mochas, and add some natto to your diet.(Source:Team Beachbody Newsletter)
Healthy Recipe: German Potato Soup
Posted By Lindsey Hughes
Thank you P90X for helping me discover this awesome recipe! For everyone involved in P90x, you can probably recall a scene from the "Chest and Back" routine where Tony is having everyone do "pot-stirrers"- that ballistic stretch where you're bent over and rotate your arm in a circle. Well every time he does this particular stretch, he always jokingly tells everyone to name their soup. In this routine, one of the women in the back calls out "German Potato Soup". Well, while doing chest and back one day I thought to myself, that might be interesting to actually check out a recipe for. I did, and it is AWESOME. I actually used turkey bacon instead of pork though, and egg whites instead of the whole egg (which is different from the original recipe)- so the nutritional info. I've listed would actually be lower if you chose to do this also. So enjoy this recipe.... my entire family does, and it's now become almost a weekly meal for us. :) Credits for this recipe
go to Yankee Magazine.
Per serving:
calories: 210
fat: 1.5g
sodium: 450 mg
Ingredients for soup:
- 3 slices bacon
-3 cups potatoes, diced
-1 onion, chopped
-2 celery, chopped
-1/2 tsp salt
-1/8 tsp pepper
- 2 cup 1% milk
-3 tbs butter
Ingredients for rivels (these are tiny dumplings used in the soup):
- 1 cup flour
- 2 egg whites
- 1 tsp salt
Directions:
Chop bacon and fry. Put bacon in large pot and add potatoes, onion, celery, salt, and pepper. Cover with water and cook until veggies are tender (about 25 min.). While veggies are cooking, make the rivels. You do this by pouring 1 cup flour on a flat surface. Mix the 2 egg whites and the salt together in a bowl. Make a well in the center of the flour, then pour the egg white mixture into it. Using hands and a fork, work the 3 ingredients together into a noodle type pastry. Knead once or twice, then chop into pea size pieces. After veggies are tender, dribble the rivels into the gently boiling soup, stirring constantly while doing so, so that they separate. Add the milk and the butter, and cook for about 10-15 minutes more until rivels are firm. Serves 6-8 people.
go to Yankee Magazine.Per serving:
calories: 210
fat: 1.5g
sodium: 450 mg
Ingredients for soup:
- 3 slices bacon
-3 cups potatoes, diced
-1 onion, chopped
-2 celery, chopped
-1/2 tsp salt
-1/8 tsp pepper
- 2 cup 1% milk
-3 tbs butter
Ingredients for rivels (these are tiny dumplings used in the soup):
- 1 cup flour
- 2 egg whites
- 1 tsp salt
Directions:
Chop bacon and fry. Put bacon in large pot and add potatoes, onion, celery, salt, and pepper. Cover with water and cook until veggies are tender (about 25 min.). While veggies are cooking, make the rivels. You do this by pouring 1 cup flour on a flat surface. Mix the 2 egg whites and the salt together in a bowl. Make a well in the center of the flour, then pour the egg white mixture into it. Using hands and a fork, work the 3 ingredients together into a noodle type pastry. Knead once or twice, then chop into pea size pieces. After veggies are tender, dribble the rivels into the gently boiling soup, stirring constantly while doing so, so that they separate. Add the milk and the butter, and cook for about 10-15 minutes more until rivels are firm. Serves 6-8 people.
My P90X Progress Update: Phase 2 Day 40
Wow I had a busy weekend, had a lot of bdays plus mothers day. I missed two workouts now tring to make it up. I'm still a rockin and rolling though!Yesterday I did Interval X from P90X Plus instead of Yoga. Today I did Arms,Back and ab ripper X instead of Legs and back. Didnt want to skip my arms I want them guns :) About an hour after my workout today ,Lindsey my wife decided she was gonna do Interval X. Well the gentleman I a just couldn't let her do it by herself now could I :) So I joined in and we both got our butts kicked by it: :) She did Legs,back and ab ripper this afternoon. I told ya I was wanting to intensify the workouts in Phase 2 :) Been updated the blog so make sure you visit us there. Thanks for watching! And yes as a fellow P90Xer would say "KEEP BEING SEXY!" Thanks for the quote Ural aka ChoosefitnessX :)
Join us in the P90x Progress Pay It Forward Program Today! Learn more about it Click Here!
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P90X Pay It Forward Progress: AmbetterToday Week 4 Report!
AmBetterToday — May 05, 2010 — +2.lbs :( could it be muscle weight becuasei feel and look better ....
Wow I'm running behind, this a little bit late in posting, my bad :) Look at her she is just doing awesome! She said she gained some weight this week, but more than likely it's muscle. She is now going to be useing a body fat caliper, to tell the difference between muscle gain and body fat loss. I highly recommend every one to do this. Awesome job girl keep it up!
Follow her progress on You Tube and Pay It Forward !
Participating Sites:
AchieveFitnessToday.com
Join us in the P90x Progress Pay It Forward Program Today! Learn more aboutit Click Here!
Subscribe to AchieveFitnessToday.com to keep updated!
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Facebook - You Tube - Twitter
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