simplify food choices
only a matter of time: our grand kids and future generations
will surely curse us for what we've allowed to happen to the
oceans and the fish supply. There HAS been some progress, but
renegade dumpers and run-off industrialist get away with it.
So short-sighted! It's going to cost SOMEBODY a lot of money
at huge effort to clean up our oceans.
can YOU do about it now?
the turn of the century the proportion of protein in cheese
has increased by more than 500%. Cheese is the largest contributor
of dairy protein to the American table today.
LEAN CLEAN PROTEIN
= A MEAN MUSCLE MACHINE
builds and maintains musculature better than any other food source
none. But eating proteins
in excess can lead to liver problems, a susceptibility
to pollen, animal
So, there’s no compromise in a consistently high-quality
protein intake: it’s crucial to steer clear of ALL ANIMAL
FATS. A smart muscle fueling regimen (food plan) includes fresh
vegetables, quality dairy and the occasional fruit.
For all-out, high-gear training and
no sloughing off, you need about 1.5-2.0 grams of protein every
day times your body weight. That's
a lot. That's what it takes ...
in proper combination with carbs and fats and training all-out.
Do your research.
Be it chicken, turkey, ostrich or game bird, DARK
MEAT (the legs and thighs) is
higher in fat and cholesterol than white, that's why it's
so juicy. So is the skin. WELL, AVOID THEM BOTH! It's just something ELSE
to burn off on the treadmill, to trim down at contest time and dark
the protein of breast
or wing, the WHITE MEAT.
bodybuilding primary care physician advised me to eat
six chicken breasts a day to feed muscle growth. Well, I thought
six was extreme, but then again, chicken breasts do come in all sizes.
(What's a portion anyhow? Some say, it's what you can hold in one
hand. Okay, clinched or open?) ugh. I don't know. I just eat a lot
of white poultry meat every day and have it done with and it's working
out just fine.
A Really Good Deal
Find those individually
frozen, that is 'ice glazed,' SKINLESS CHICKEN BREASTS,
often 5-6 in a big plastic bag with or without ribs in the
bulk frozen foods section. The latter is cheaper
because the bones are still in. Almost always that's where
the tastiest meat is, next to the bone.
Anyhow, these things
are a no-brainer to cook. Perfect, cuz we eat a lot
of them. Pop into a covered skillet or pot as is on medium
heat for 15 minutes, turn, season, cook some
more, eat. They are often however infused with a brine (sodium) solution
(SALT), so if you're trying
to trim down, this
source will be counterproductive to your goals.
Alternately, shop for "GLATT
KOSHER" on the packaging; they're
clean meats, no artificial
ingredients or preservatives, no MSG, 'all natural,'
and minimally processed. Works for me.
DISCARD POULTRY SKIN,
where the fat lies. Strip it off before cooking. Left-over
cooked breasts taste fine refrigerator-cold, throw
on some seasoning and you’re
good to go.
Good thing I like white poultry meat; but a little variety
helps things out. There are surprisingly good simmering sauces,
marinade and salsa out there
that make all this 'breast feeding' tolerable. Careful though, some pre-made
sauces are highly caloric or have a high fat, sodium and cholesterol content,
all kinds of preservatives. Read the label. Even
spaghetti sauce or pesto will
work, then hit it with some Bragg Liquid
Aminos, Mrs. Dash or the like and cayenne
Quite easy, tender and tasty for something so good for building muscle.
TIP: Cook up a lot of breasts at a time, then
refrigerate some, freeze the rest. Saves beaucoup time down
the road. Then with the leftover, already-cooked chicken breasts,
you get to be creative. Put chopped onions or garlic or leeks,
fresh veggies into a pot with some extra virgin olive oil,
then some vegetables, saute. (Look for an organic frozen 'medley'
when you're going for easy). When that's softened and heated,
pour in some left-over soup. Or packaged organic soup: squash,
red pepper, tomato are awesome and re-closable. Let 'em stew
in their own juices. Again season with Braggs, maybe some black
pepper. Notice: no salt before during or after. Salt breaks
fibers down but also releases juices. I'd rather they stay
right where they are, not in the bottom of the pan.
ALL THOSE BONES:
Grandma Perkins would freak if she saw me throwing
out chicken bones. Bones of any sort. Shh, I do all the
was a frugal sort. Had to be. Okay, I confess sometimes I DO
make the effort, slow-simmer them in good, not tap [or chlorinated],
water till the fluid is cloudy and bones soft and all the little
flecks of meat are mobile. Ditch the bones for once and for
all, but NOT for the dog. Voila, we just made broth!
... Wherein lies the veritable essence of "Jewish Penicillin," the
miracle cure for the common everything. Well, a bunch of researchers proved
there IS validity to the cute handle, so I'll go with that plus the intense
flavor that comes out of the bones, maybe it's the marrow. So, it's prudent
to make broth only from strictly range-free, natural, organically fed chickens
or turkeys or ostrich. (Yeah, ostrich is great, even higher protein than
chicken). Refrigerate the broth for a couple hours, skim off the congealed
fat that's settled on top. Then freeze in a proper container, use a glob
whenever the needs arises like to add nutrition instead of just water to
thin savory dishes, make fresh soup, cook grains. Grandma would be so proud.
Beef, bison (buffalo), venison, elk, moose, lamb. Make
sure it's fresh, clean and lean. And don't think you can get
the same muscle eating this stuff as lean poultry white meat.
It ain't gonna happen. For me, about once a week or two, I'll
treat myself to nice lean T-bone steak, broiled or grilled. Most
Americans eat FAR too much beef and just LOOK at us! Tone it
down, your heart will thank you for it.
bacon, chops, sausage, pepperoni, etc. Pigs' organs are amazingly
similar to ours! Ergo, they are the source of glandular medicines.
It's a bit mad-cow-like to eat pork. And pork is usually heavily
fat-laden. I can't ignore how most pigs are raised and what they're
fed. Screw your taste buds' addiction to the taste of fat. Get
over it! Muscle can't be built on pork. (I allow myself about
one portion of lean ham or a chop or loin cut maybe once every
six months. Seriously.)
Srmoothies are important, a daily staple, an athlete's mantra. The most basic formula uses cow's
milk and a protein powder. Alternative fluids are good
too, variety makes things enjoyable and probably good to
get some other milk sources into the mix: Goat
milk, almond milk, rice mike, coconut milk or multi-grain milk.
You can use PASTERIZED EGG WHITES
instead of a milk in your smoothies! It's supposed to deliver more protein
for a longer period of time since it digests (breaks
down) slower than milk. Luckily it's easy to find egg
whites, but read the label. One of them adds onion
powder and salt. NOT so good for a smoothie drink, but
awesome for a twist on a scrambled eggs.
Always add a big tablespoon or two of real, organic, active
live culture yoghurt (called probiotics)
to your smoothies.
helps condition stomach
flora, neutralizes a
sour stomach, is an energy boost
when you've missed sleep. Amazing stuff. Rural Hungarians
eat lots of yoghurt daily and live to be a hundred plus
years old! (Himalyans survive those harsh perpetual winters
on yak meat, yak milk, yak yoghurt and yak butter.)
Berries or ripe banana, figs,
raisins, dates too. I know. I know. This flies
in the face of my thing about mixing fruit with NOTHING else.
So shoot me. Once in a while I need variety in my 2-3X a day smoothie.
And nothing can beat the antioxidants of blueberries and
their cousins. This is the only time I mix fruit with protein.
It seems to work for me.
I go for at least 40 grams
of protein per smoothie. Since L-glutamine is so vital in
building muscle mass I add it here too (about 500 grams a
day, 3 times a day!). Creatine or a volumnizer too (see Supplements).
Beachbody has some awesome boosts to add to their already awesome Shakeology protein powders.
Tuna & Lots
before all the designer protein powders hit the
shevles, magazines and juice bars, long before
all these amazing supplements appeared guaranteed
to pack on lean muscle FAST!, and light years before
the current marketing frenzy to perfect bodyness
for all, hard-core iron-pumpers relied almost exclusively
on TLCC for their lean protein. It's a twist on
the expected acronym for 'tender loving care': TUNA
AND LOTS OF COTTAGE CHEESE (see
still viable nutrition, but with a huge proviso.
The joint Food and Drug Administration and Environmental
Protection Agency have mandated that certain types
of seafood fishes are riskier than others for regular
and sometimes even occasional consumption! Severe
precautions to children and fertile women raise
big red flags are all of us.
It's the larger fishes that are most suspect and the culprit is mercury which
has pervaded every ocean and sea and most lakes on the planet. Fun to watch
roll around in your hand in Chem 101, but toxic to human when ingested, mercury when consumed in continued abundance can cause poisoning, learning disabilities,
motor skill impairment and short-term memory loss
But fish is such
great protein value and the omega-3 fatty acids are important.
So, I compromise, I think you should too. Eat
only small fish with any regularity. The
principle being large fish eat smaller fish. Mercury
accumulates UP the food chain.
Sad state of affairs, huh? So going for tuna exclusively
is playing with the devil, guys. It's a very big hungry
fish. And don't even think about swordfish and the big
boys*. Sorry, I love the flavor too. Or I used to. My
common sense taught my taste buds to know better. I don't
HAVE to have tuna, but DO have to have as little mercury
in my system as possible.
Make it a mission next you shop to seek out quality small fish. Fresh is
best, but the canned versions are practical. I'm talking sardines, kippers,
smelt, anchovies and shellfish. If the flavored varieties attract you, fine. I especially like the sardines in mustard, tomato or spicy
sauce. Those packed in olive oil are better tasting; avoid soybean or
cottonseed oil. Great, usually cheap, portable and convenient protein.
FISH TO AVOID (high
in mercury content)
"solid white" albacore tuna (limit to no more than
6 oz. per week)
TO USE (lower
in mercury content)
or FRESH or FROZEN
chunk "light" tuna
Mollusks (clams, oysters, mussels)
are bottom dwellers; at least they don't consume many other fish,
so mercury content
is less of a concern. The crawlers: shrimp, lobsters,
crabs, etc. only consume very small
critters, also little mercury content.
SOLID, WHITE & COTTAGE - ALWAYS HAVE SOME ON-HAND.
OR WHOLE-, SMALL OR LARGE CURD;
IT MAKES FOR AN EXCELLENT EASY, QUICK PROTEIN FIX.
protein in cheese is generally of high quality, containing
all of the essential amino acids in the amounts proportional
body's need. CASEIN is the main protein
in cheese, although water-soluble milk proteins (e.g., lactalbumin
and lactalglobulin) also may be present depending on the
of whey entrapped in the cheese. Protein in many cheeses
is readily digestible because some of the proteins are broken
down during ripening to peptides and amino acids." (per
The National Dairy Council)
labels very carefully. SOFT WHITE CHEESES are less altered,
easier to digest, purer, no food colorings added and closer
source. RENNET (the calf stomach enzyme added to cause raw
milk to curdle and the formation of cheese)
can be avoided. Look for a simpler, shorter ingredient list
CHEESE (chèvre) is wonderful, with a higher proportion
of medium-chain fatty acids it's characteristic
tart flavor is a smart alternative to cream cheese. FETA CHEESE is inadvisable with some HIV medications.
superb when you've just dragged in from a huge workout,
your body's craving ... well, everything all at
once. Throw some Spike or salt and pepper onto a bowl
and go to town ... safe and sound protein, adjustable
fat content, quick. Perfection. Or use pineapple chunks
of savory seasoning for a cool alternative, even though
it violates a big TMK principle (no protein with
fruit). The occasional minor transgression IS allowed.
When ordering in a restaurant, ask for cottage cheese
instead of potatoes, grits rice or greasy carcinogenic
fried potatoes: French, home or hash brown.
OTHER PROTEIN SOURCES
Use soy protein, tempeh
or tofu in moderation as an adjunct to animal protein; it's the GMO history of all soybean seeds. There are many kinds of
vegan proteins available. Use with discretion, SOYBEANS ARE NOT GMO FREE. Hemp protein, hazelnut protein are viable alternatives.
protein bars are no more than convenient
fillers, shy on protein and high on sugars and carbs. Don't rely on ANY protein
bar for consistent clean muscle- or health-building
protein. They're mostly just glorified, hyped-up
CANDY! The majority of the protein bars out there,
given their ingredients end
up in three places:
1. ... in
your digestive tract in tar-like
layers blocking nutrient uptake
2. ... on the outside of your body deposited as fat
3. .... In the toilet as
Search high and low...
ALWAYS scrutinize the label. The good ones are few and
far between and usually over $3.
Make sure there's ...
NO hydrogenated oils
NO artificial sweeteners
NO corn syrup
BETTER YET, opt
for smarter portable SNACKS,
like clean (lightly seasoned) turkey, ostrich, salmon or buffalo jerky.
The healthy bar alternative
would be a low-sugar meal replacement bar that has
less than 5g of carbs (the ones that affect blood
and at least 15g of protein.
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