Dukan Diet: 5

Showing posts with label 5. Show all posts

Thursday, March 19, 2015

5 Ingredient Homemade Beef Stew

We have had the worlds funkiest weather in the Bay Area lately. On Monday my back and shoulders got burned while gardening, and today Im all snuggled up in a heavy sweater and fuzzy slippers.

Ive been getting emails asking for "easier" recipes --- so I dug through the cabinets and freezer and made a delicious and hearty beef stew using ONLY 5 INGREDIENTS!!

Id totally pat myself on the back, but Im still burnt...

The Ingredients
serves 6

2 pounds beef stew meat
1 (16-ounce) jar southwest salsa (has corn, black beans, onions, tomatoes, chiles)
4 cups beef broth
1 (15-ounce) can garbanzo beans, drained and rinsed
1 cup baby carrots, or chopped carrot

The Directions

Use a 6-quart slow cooker. Put the meat into the bottom of your cooker and add the rest of the ingredients --- there is no need for any other seasoning; the southwest salsa provides plenty of flavor all on its own. If you cant find this particular kind of salsa, you can certainly add frozen or canned corn or diced potatoes, or anything else youd like.
I was trying to keep the ingredient listing to 5, and to not pull out a cutting board, but if youd like to doctor it up with veggies you have in the house, go for it!
Cover and cook on low for 8 to 10 hours, or until the meat is so tender it falls apart when poked.

Serve with crusty bread and a green salad. I made a loaf of homemade gluten free bread in another slow cooker. I used this recipe, but added sliced garlic cloves, diced onion, and a teaspoon of kosher salt to the batter.

The Verdict

This was a successful meal! I was pleased at how the salsa and beef broth created a fantastic soup base, and was thrilled at how easy this was. It took no time to plop everything into the pot, and because I didnt need to peel or chop vegetables I had plenty of time to whip together the bread dough before leaving the house for the day.
I used a medium salsa, and it really retained its heat, even when mixed with the broth. If you or your family doesnt like things spicy, opt for mild salsa. You can always add a dash of Tobasco at the end if youd like a punch of heat.

Not the stew for you? Here are a few more!
Harvest Stew
Azorean Spiced Beef Stew
Sausage and Lentil Stew
Doro Wat (Ethiopian Chicken Stew)
Turkey Stew
Bean Stew (vegetarian)
Chicken and Sweet Potato Southwestern Stew (flop! dont make this!!)

5 Best and Worst Foods for a Good Night’s Sleep

We all want to sleep the minute we lay down in our beds and put our heads on the pillows. Well too bad for some of us no matter how badly we want to go to sleep and how much sleepy we really are we are unable to actually sleep, thanks to insomnia.

Getting the right amount of sleep at the right time is very important when it comes to health concerns. There have been many researches which have concluded that for sleep there are the best and the worst foods for a good night’s sleep. There are many researches that have shown that there are some foods which help humans in sleeping while there are others which do not let a person go to sleep no matter.

Listed below are the best and the worst foods for a good night’s sleep:

Best foods for sleep

1.Cherries:

These are known as the natural foods which can control the clock of our sleep. They contain melatonin in them, a chemical which helps the humans in controlling their sleep. There have been many researches which have shown that drinking cherry juice before going to sleep can help in improving the sleep, the sleeping duration and the number of adults who are suffering from insomnia.

2.Milk:

This food really helps in putting one to sleep. It contains in it the amino acid tryptophan and serotonin both which bring childhood memories to a child and also help both children and adults in going to sleep.

The Best Foods for a Good Night’s Sleep

Worst foods for sleep

3.Bacon Cheese Burger:

This is a food which can make your sleep go away. It is probably because of the fat content locked inside this food. This fat content is known to be a sleep killer for a person. You must avoid the intake of this food if you want to improve the quality of sleep as well as your health.

4.Alcohol:

All types of alcohol are really bad for sleep. This is because alcohol metabolizes very quickly inside the system and later when you are sleeping it keeps waking you up so many times during the entire night.

5.Coffee:

This is widely known that coffee since it contains caffeine in it makes you active as it is a stimulant for the central nervous system. Therefore it is not good to drink coffee before going to sleep as it will keep you up all night.

Intensity or Exercises Switching Whats More Effective to Build Muscle And Strength Switching Exercises Yields 20 Higher Strength 5 Higher Balanced Muscle Gains!

Intensity or exercises switching whats more effective to build muscle and strength - or is it best to do both?

Lets be honest: When was the last time youve switched up your exercise regimen? Kicked out the old boring bench presses and squats and did something totally different? You dont remember? Well, what if I tell you that the latest study from the University of São Paulo, the University of Tampa and Delboni Auriemo Diagnostic Imaging Sector shows that not switching up your exercises is whats keeping you from making the gains you deserve?

Shocker? Well in that case I highly suggest you read the rest of todays article, before you go back to the drawing board and revamp your training regimen.

Learn more about building muscle at www.suppversity.com

Tri- or Multi-Set Training for Body Recomp.?

Alternating Squat & Blood Pressure - Productive?

Pre-Exhaustion Exhausts Your Growth Potential

Full ROM ➯ Full Gains - Form Counts!

Battle the Rope to Get Ripped & Strong

Study Indicates Cut the Volume Make the Gains!

The actual purpose of the study, the results of which are soon going to be published in the Journal of Strength and Conditioning Research was...

"to investigate the effects of different combinations of training intensities and exercises selection, as well as the combination of both, on muscle strength and CSA." (Fonseca. 2014)

Base on the authors previous findings (Lamas. 2012; Laurentino. 2012; Wallerstein. 2012), Fonseca et al. hypothesized that muscle hypertrophy would not be affected by the different loading schemes and exercise variation; however, the differences in motor unit recruitment provided by the exercise variation would produce superior gains in muscle strength.

A secondary purpose of the present study was thus to identify if the loading scheme and exercises variation would produce differences in the hypertrophy response of the quadriceps muscle heads.

Figure 1: Vastus lateralis (VL), vastus medialis (VM), vastus intermedius (VI), and rectus femoris (RF) cross sectional area (mm²) for the constant exercise-constant intensity (CICE), constant intensity-varied exercise (CIVE), varied intensity-constant exercise (VICE), and varied intensity-varied exercise (VIVE) groups, pre- and post-training (Fonseca. 2014)

Speaking of muscle heads, the two letter acronyms in Figure 1 represent vastus lateralis (VL), vastus medialis (VM), vastus intermedius (VI), and rectus femoris (RF) and as you can see the hypertrophy response was affected by the different loading schemes and exercise variation.


Chest	Biceps	Back	Core	Legs	Triceps	Shoulders
Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises.

Based on the caption of Figure 1 you will already have gathered that the study protocol involved 4 different conditions (+ control; not shown in Figure 1).

Maybe its not just about the exercises, but also about which exercises you rotate in... This is something you should keep in mind, when you look aat the results of the study at hand. Ok, squats may be the best exercise for legs, but is it surprising that adding in some leg presses and deadlifts will yield even better results? I dont think so - do you?

Table 1: Overview of the Training protocols; CICE= constant intensity and constant exercise, CIVE= constant int. varying exercise, VICE= varying int. and constant ex. VIVE= varying int. and varying ex (Fonseca. 2014).

I would have to waste a thousand words to explain exactly how the exercise regimen differed.

Therefore I decided to simply give you the overview of the 12 training weeks from the original paper in which you can see that there were two parameters Fonseca et al. varied, i.e.

intensity as in higher reps, lower weight vs. lower reps, higher weight and
exercise, i.e. did the subjects to the same stuff all the time or did they switch from one exercise to the next,

And eventually, both of them influenced the training outcome, with varying exercises producing a "more homogeneous muscle hypertrophy response" (Fonseca. 2014).

In terms of strength gains, its ~20% less efficient to vary only the intensity on the same exercise (Fonseca. 2014).

Bottom line: As the scientists point out, future studies will have to elucidate,"whether highly trained individuals would be able to handle a high degree of training variations (i.e. intensity and exercises) and achieve greater strength gains when compared to a program that only varies the exercises." (Fonseca. 2014)

In the mean time, the Brazilian / US research team is yet spot on, when they say that "variations in training intensity are not critical to produce strength and muscle hypertrophy gains in the initial phase of a ST program." (Fonseca. 2014).

Specifically for rapid mass and even more so strength gains beginners and early advanced trainees (instead of trainees who hadnt touched a weight regular for at least 6 months, as it was the case in the study at hand), varying the the exercises and thus the stimulus mode instead of its intensity will yield significant gains and "seems to produce a more complete muscle activation hypertrophying all of the heads of multi-pennate muscles." (Fonseca. 2014)

References:

Fonseca, RM, et al. "Changes in exercises are more effective than in loading schemes to improve muscle strength." Journal of Strength and Conditioning Research (2014). Published Ahead of Print.
Lamas, Leonardo, et al. "Effects of strength and power training on neuromuscular adaptations and jumping movement pattern and performance." The Journal of Strength & Conditioning Research 26.12 (2012): 3335-3344.
Laurentino, Gilberto Candido, et al. "Strength training with blood flow restriction diminishes myostatin gene expression." Med Sci Sports Exerc 44.3 (2012): 406-412.
Wallerstein, Lilian França, et al. "Effects of strength and power training on neuromuscular variables in older adults." Journal of aging and physical activity 20.2 (2012): 171-85.

6 6 2012 The 5 Bite Diet Day 23

Greetings all. My Spirits and Energy levels are good.

I have a lot on my plate at work.......... and not for lunch lol!!! Yes, I am rocking and rolling. I have other endeavors going on that I dont know if I want to share at this time. I have been very public, so I dont know how far I will go. I only really know a hand full of yall and thats OK. Some of you I have met in person, some I have talked to over the phone, some by email and most by the comment section on my blogs. Well thats OK. I dont force anyone to reveal who they are publicly, but I cant help wondering who you really are. I have grown to really enjoy some of the folks who regularly post comments here and my other blog. All those who came over and joined here from the Zero Carb blog. I really did not know what kind of reception I was going to get with the new blog. Let me tell you it has been a true pleasure to see the results so far.

Anyway I wish everyone well and drop me an email if you wish, no pressure, no worries. Kick your shoes off, sit back, relax and enjoy the show. HA!

Here we go:

Results thus far:

(Please let me know if I mess up on my math below, I might add or subtract incorrectly)

Day 01 = (0.0) = 00.0 lbs loss current weight: 190.0 lbs (just starting)
Day 02 = (2.0) = 02.0 lbs loss current weight: 188.0 lbs (nice)
Day 03 = (1.6) = 03.6 lbs loss current weight: 186.4 lbs (this is how we do it)
Day 04 = (1.8) = 05.4 lbs loss current weight: 184.6 lbs (lovely)
Day 05 = (1.2) = 06.6 lbs loss current weight: 183.4 lbs (interesting)
Day 06 = (1.8) = 08.4 lbs loss current weight: 181.6 lbs (oh, yeah)
Day 07 = (1.2) = 09.6 lbs loss current weight: 180.4 lbs (keep it coming)
Day 08 = (0.4) = 10.0 lbs loss current weight: 180.0 lbs (Battle On!!!)
Day 09 = (0.8) = 10.8 lbs loss current weight: 179.2 lbs (Yo!)
Day 10 = (0.8) = 11.6 lbs loss current weight: 178.4 lbs (OK?)
Day 11 = (1.0) = 12.6 lbs loss current weight: 177.4 lbs (OK part 2)
Day 12 = (1.2) = 13.8 lbs loss current weight: 176.2 lbs (OK part 3)
Day 13 = (0.8) = 14.6 lbs loss current weight: 175.4 lbs (Jeez)
Day 14 =(+4.0) = 10.6 lbs loss current weight: 179.4 lbs (Just Shoot Me)
Day 15 =(+0.4) = 10.2 lbs loss current weight: 179.8 lbs (Hold the Line!!!)
Day 16 = (1.0) = 11.2 lbs loss current weight: 178.8 lbs (Fighting Back)
Day 17 = (1.4) = 12.6 lbs loss current weight: 177.4 lbs (brig it on!)
Day 18 = (1.2) = 13.8 lbs loss current weight: 176.2 lbs (this is how we do it)
Day 19 = (1.0) = 14.8 lbs loss current weight: 175.2 lbs (talk to me)
Day 20 = (0.8) = 15.6 lbs loss current weight: 174.4 lbs (Oh my, my)
Day 21 = (1.0) = 16.6 lbs loss current weight: 173.4 lbs (all time LOW!)
Day 22 = (0.8) = 17.4 lbs loss current weight: 172.6 lbs (how low can you go?)
Day 23 = (1.0) = 18.4 lbs loss current weight: 171.6 lbs (My eyes have seen the glory)

So I am hanging in there or am I? HA! I am sure enough am. This is an extremely busy time for me.

Have a Healthy Day my Friends and Family. Challenges come, Challenges go, but life is everlasting. Keep the Faith and Battle On!!!

Todays Menu: Black coffee, H20, Seltzer Water, Bulletproof Coffee and Smoked Chicken.

Never say DIE

Cheers,

Dave

Encourage Your School To Adopt The 5 2 1 0 Program To Stop Childhood Obesity! Practice These Health Strategies This Summer!

My grandson Matisse loves to run and play and eat his veggies! He doesnt watch TV or drink soda. This will help keep him trim and healthy throughout his life.

Follow Foods For Long Life on FACEBOOK !

Childhood Obesity
With one third of Americans being obese, its not a surprise that childhood obesity is also on the rise. After all, its the adults that feed these children and set the rules. In fact, childhood obesity has more than tripled since 1980! Whether or not your own children are overweight, this statistic effects everyone. Obesity in this country, despite the age, leads to cardiovascular disease, diabetes and other degenerative disorders. Its whats causing our healthcare costs to skyrocket. Most importantly, its one of the main reasons that this generation may not live as long as their parents. I recently read about a program that promotes good habits in children and I would like to share it with you.

5-2-1-0 Program and the Lets Go! Initiative
The state of Maine, trying to address this problem, began the "Lets Go!" initiative which is being adopted in many of their schools, childcare centers and after-school programs. The program promotes the 5-2-1-0 Message which is:
5 or more fruits and vegetables
2 hours or less recreational screen time
1 hour or more of physical activity
0 sugary drinks - more water and low fat milk (I suggest non-dairy)

5 or more fruits and vegetables
There are several challenges here:
The first is the childs personal preferences. Although many children eat some fruit, many avoid vegetables all together. But these habits are often brought on by the parents. Kids eat what you offer them and what they see you enjoy. No one was born craving happy meals. My grandsons love veggies. Why, because thats what they are fed. They help their mom garden and often pick the veggies off the vine and pop them in their mouths. My daughter-in-law helps run a school garden program where they are teaching the students to plant various vegetables and eat the bounty! Much to the parents surprise, the kids are going home and asking for salads!
The second issue is accessibility. Schools are beginning to get some pressure to offer more healthful meals (and no, ketchup shouldnt count as a serving of vegetables!). You should encourage your own schools to adopt healthy programs offering fresh salads, whole grains, vegetables and fruits while discouraging cheese drenched pizza and high calorie fried foods with little nutritional value.
Another issue is cost. You can feed a family of four at Taco bell for what it costs for a few pounds of organic apples. Its sad but true. But as long as farmers are subsidized to grow corn instead of fruits and vegetables, this fact will remain. However, it you factor the cost of health care into the equation, paying for food that eventually prevents expensive medical bills is a good financial decision.

2 hour or less recreational screen time
TVs and video games seem like a great invention for parents. Its just so darn convenient to plop the kids in front of their favorite show or to allow them to play a game. Then youre able to prepare dinner or just take a break. But sometimes this gets out of hand and kids end up spending most of their free time doing this. There are a few good reasons why this should be curtailed:
First, if they are watching TV or playing video games, they are NOT reading, drawing, playing a musical instrument, learning to play chess or doing something physical. Hence the term, "couch potato".
Second, they are getting exposed to advertising! Marketing junk food to children is big business. In my post, "Fast Food Facts", I showed that the fast food industry spent over $4 billion on fast food marketing resulting in 40% of children asking to go to McDs once a week and 15% of PRESCHOOLERS asking to go EVERY DAY!
Another problem with watching too much TV, especially at a young age, is the effect it could have on the brain. A 2004 study by Dr. Christakis showed that 2.2 to 3.6 hours of TV viewing by children from 1 to 3 was associated with ADHD when the children reached the age of 7. Earlier research suggested that the rapid sounds and images that the child experiences from TV is what causes the neurological system of a young child to mimic that frenetic pace and exhibit ADHD behavior. (Add fast forwarding from Tivo and your head can explode!)

1 Hour of Physical Activity
If you are old enough to remember when kids could safely go outside, you probably are thinking that 1 hour of physical activity is ridiculously small. Your school probably had a physical education program and when you got home, you probably played outside for hours. Then after dinner, you most likely begged to go back out until dark. I grew up in New York City and even I played outside more than one hour a day. But today, for many reasons, kids arent getting even a minimum of physical exercise.
Get your kids in sports or set up play dates in the park, not at the movies. Go for a family hike or bike ride. Put up a hoop and buy a basketball. Just get the kids out of the house and moving!
Junk food plus little or no physical activity spells obesity!

0 sugary drinks, more water and low fat (non-dairy) milk
Foodbeast reported the "7-11 double big gulp holds 200% the average human stomachs capacity". This 44 ounce sugary drink supplies 800 nutrient-free calories! According to Robert Lustig, a UCSF pediatric neuroendocrinologist, "sugar is poison!" - especially the high-fructose corn syrup found in soft drinks. He believes that fructose generates increased insulin resistance. Chronically elevated insulin blocks leptin (a brain hormone) from signaling the body that it is full. So even though a child or an adult is drinking hundreds or thousands of calories from soft drinks, the body thinks its starving! Bottom line, dont let the kids drink soda.
Now, what should they drink? Water is a good substitute for sure. This program also promotes low fat milk but Im not a big fan of dairy for children. In Dr. Schmidts book, "Childhood Ear Infections", recurrent ear infections can be virtually eliminated by removing dairy from the childs diet. The book, "Beyond Antibiotics", talks about an ear nose and throat specialist named Dr. Pullen who practices in Miami, Florida. Whenever patients come to him to have tubes surgically implanted in their eardrums (a common operation for children who have chronic ear infections), he puts them on a dairy-free diet for one month. After one month, 75% of the children no longer need the surgery! I wish I knew this when my son was 18 months old and had these tubes put into his ears. There are many dairy free beverages like soy milk, almond milk, hemp milk and rice milk that your children can enjoy. Many juices are also high in sugar and should be avoided.

Schools Almost Over. Why Bring this up Now?
Even though school is about to end, I think the summer would be a great time to try and drum up support for a similar program in your local school. To get some ideas on how to do this, check out LetsGo!
Summer is also a good time to practice these principles. Talk to some other parents and see what they think about the program. I like the simplicity of it. It provides structure and a few rules on how you and your children deal with food, TV, exercise and sugary drinks. Its easier to say, "you havent had your 5 fruits and vegetables" than just to say, "you need to eat more vegetables". Its more definitive to say, "youve already watched your 2 hours of TV" than to say, "shut that darn thing off, youve been watching it all day!" And once they get into the habit of running around and playing for an hour a day, you wont be able to get them to stop! Theyll be begging to play outside until dark - just like you did!

Dukan Diet

Thursday, March 19, 2015

5 Ingredient Homemade Beef Stew

Wednesday, March 11, 2015

5 Best and Worst Foods for a Good Night’s Sleep

Sunday, March 8, 2015

Intensity or Exercises Switching Whats More Effective to Build Muscle And Strength Switching Exercises Yields 20 Higher Strength 5 Higher Balanced Muscle Gains!

Saturday, March 7, 2015

6 6 2012 The 5 Bite Diet Day 23

Friday, March 6, 2015

Encourage Your School To Adopt The 5 2 1 0 Program To Stop Childhood Obesity! Practice These Health Strategies This Summer!