New recipe

June 30th, 2009

Hi guys, I just invented the best thing on the planet: HEALTHY ICE CREAM. Yes its true, and here’s how to make it.

Take a cup of 2% cottage cheese and put in a regular old blender

Add 1-2 cups frozen fruit (blueberries work well)

add 2-4 packets of splenda sweetner

OK now you take one of those potato mashers with a handle, turn the blender on and force the goodies down so it all blends together, it takes about 30 seconds to a minute to get it all mixed and voila, blueberry ice cream with the exact consistency of ice cream, but its all protein, good carbs, enzymes, vitamins and fibre. Enjoy!!!

Today’s menu:

June 21st, 2009

Hi Y’all, gotta keep up the blog! here’s todays food:

7am: Wake up, coffee/splenda/half and half

9am: 1/2 tub 2% cottage cheese with blueberries and a handful of royal nut mix

11am:2 apples, 1 plum

1pm: 2 fresh corn on the cob, 4 boneless,skinless chicken thighs baked with tony roma’s bbq sauce

3pm: 1 scoop protein,water and frozen strawberries shake, 1 tsp nutra sea fish oil

5pm: another coffee, 1 grapefruit

7pm: mixed greens, avocado, tomato salad with olive oil vinegrette and feta cheese, sole filets baked with butter and lemon pepper seasoning, 1 tsp fish oil

I did a back workout today in the afternoon:

Wide grip chinups, 5 sets of 12 reps

Supine body rows 4 sets 12 reps

Bent over Supine barbell row 5 sets 10 reps

One arm Dumbbell back row 5 sets 8 reps

Cable pullovers 4 sets 15 reps

plus 15 mins on the lifecycle…PEACE!

June 17, 2009

June 17th, 2009

I’m back! thought I would share with all of you what todays menu was:

9am: coffee with half and half and splenda

12pm: shake: 2 scoops chocolate whey protein powder, frozen strawberries and 2 tbs natural peanut butter, and 1 tsp nutra sea fish oil

2pm: another coffee with half and half and splenda

also the chicken rice bowl at tokyo express: no rice, no sauce, double chicken (with skin)

4pm: tailgate turkey sausages fried up with onions and tomatoes

4pm-9pm: at work: 2 apples, 1 grapefruit,

10pm: 2 scoops protein powder and 1 tsp fish oil

I am just eating when i can, quite busy right now with work and things outside of work, I just moved so am taking care of all that entails… will go shopping for groceries friday and stock up the fridge!

A Valentines Post

February 10th, 2009

I thought I would write something today on this beautiful sunny day to inject life back into the old blog here:) There are many ways to skin a cat and many ways to lose fat. Everyone can start with a basic nutrition plan and tailor it to their needs, but most people never adapt over the long haul and gain the weight back later on with processed foods. This is because they read a book, did exactly what it said for awhile until they got sick of it and then quit. What people have to remember is that nutrition, like life, is a battlefield. Every day you have to put some effort into preparing tasty and nutritious food that will burn the fat off your body and replace it with healthy muscle. You have to look for variety in the grocery store and try new vegetables, fruits, different recipes for meat and new dressings and sauces. The body will always crave variety, that is why typical bodybuilding diets fail  in the long haul. Try eating the exact same things for 12 or 16 weeks every day and see if you can keep the fat off. People have to eat when it is convenient for them, and choose only the best foods available when they do eat. A nutrition plan based on those two principles will have a great chance for long term success because the persons mind is always focused on the best foods at the time, and not on an “all or nothing” mentality where they have to have 1.5 chicken breasts and 300 grams of potato or they’re ruined. This is how I have achieved my lean physique and kept my bodyfat under 6% year round, holidays and all. I don’t pig out on everything at Thanksgiving because my mind is trained to look for the best options all the time. Yes, stuffing and pie are not the best options but I have a bit only after filling myself with turkey and vegetables. With Valentine’s day coming up, I am not like most people who will buy a box of chocolates and indulge in a rich romantic dinner with alcohol and such. I simply make the best choice I know: homemade dark chocolate dipped strawberries after a romantic dinner of steak or fish with seasonal vegetables and a nice colorful raw salad. Now that sounds good to me!

Nutrition for Kevin

December 14th, 2008

Here’s a great nutrition plan suggestion for Kevin man who wants to gain about a pound per week for the next while and really pack on some muscle!

Breakfast:  (have 3 fish oil capsules and a serving of greens powder with this meal) 

Smoothie with 2 bananas, 2 tbs natural peanut butter, 2 scoops whey isolate, 2 tbs ground flax seeds, 1 cup water and 1 cup ice cubes 

OR

4 whole eggs fried with 1 hand sized ham steak and onions/peppers/mushrooms etc… 2 bananas or other fruits, and 2 slices sprouted grain bread with jam…

 

Lunch:

2 fist sized servings of any beef/pork/chicken/fish animal… 2 pieces fresh fruit… 1 big handful mixed nuts

OR

1/2 big container of cottage cheese (lactose???) with 1 big handful nuts in there and 1 big handful raisins or other dried fruit and 1 piece fresh fruit

WORKOUT TIME!!!

Workout like a beast and bring a 1.5L bottle with you containing 1 heaping scoop whey isolate and 2 scoops gatorade powder…start drinking it when you get to the gym and finish it when you are done training…

Dinner 

2 fist sized servings of any beef/pork/chicken/fish animal… 1 big raw salad with greens/peppers/tomato/brocco/cauli/carrots/onion etc etc… whatever dressing u want… (i recommend homemade olive oil and vinegar dressing with spices…) 2 fresh fruits with this meal or dried fruit in the salad…have 3 fish oil capsules and 1 multivitamin with this meal…

If you dont gain a pound within a week of commencing this plan, then we will add foods in there to make sure you do!

More food inhaling…

December 13th, 2008

Today is saturday so I allow myself some foods that make up the other 10% of my calories for the week…

2 slices sprouted bread made without flour, 1 banana, 2 tbs natural peanut butter, 1 multi, 3 fish oil caps

1 medium skim mocha from second cup and half a bran muffin

teriyaki chicken and veggies (no rice) from EDO Japan in the food court with double chicken

Christmas party tonight buffet: lots of roast, salmon, and chicken, green salad lots of veggies and fruit for dessert. A feast fit for a king!

My daily nutrition log…

December 9th, 2008

2 cups coffee with half and half and splenda

1 large matcha green tea

300g lean pork with honey garlic marinade

2 thick strips bacon

1 green salad (4 cups or so) with olive oil vinegrette

3/4 coconut curry beef recipe with 2 pounds chuck steak/squash/onion/red pepper

6 fish oil capsules

1 large handful royal mixed nuts

What I ate today…

December 9th, 2008

Monday, December 8:

1 serving greens plus

About 3 cups homemade chili (x-lean ground bison, beans, tomato sauce) and 1 cup fresh pineapple

6 salmon oil caps

3 whole eggs and 6 small turkey sausage links

1 whole roasted chicken from sav-on with a bit of bbq sauce

1 small coffee with half and half and splenda

1 large green tea matcha

A Funny Friday Editorial…

November 21st, 2008

ATOMIC DOG
The Big Flush

I scoured the racks at my local Hallmark store from top to bottom, stem to stern, from the “Happy Belated Birthday” to the “Sorry to hear about your punctured lung” cards, but I didn’t have any luck.

As hard as I looked, I couldn’t find a single greeting card or knickknack to commemorate World Toilet Day. I guess I’ll just have to send flowers. That or some jasmine scented urinal cakes.

But I bet most of you didn’t even know Wednesday was World Toilet Day.

It’s clear you’re not as sentimental as I am. That’s for damn sure. What’s next? You gonna’ forget Christmas or Hanukah? Huh?

I know, I know, you’re just too wrapped up with work, appointments, and the mind numbing worry, worry, super-scurry, call the troops out in a hurry to remember every holiday, no matter how special.

Well, I guess I can’t come down on you too hard. After all, even Hallmark, ironically, decided to piss and shit on World Toilet Day and they didn’t even bother to flush, the cold-hearted corporate bastards.

But maybe you don’t think the toilet deserves its own day.  I beg to differ, especially after flipping through Rose George’s new book, The Big Necessity: The Unmentionable World of Human Waste and Why it Matters.

The thing that keeps gnawing away at me is the grim realization that not only does most of the world think our toilet habits are disgusting, but that they might be right.

Their logic is pretty much irrefutable.

You see, in the toilet world, there’s a clear ass-crack delineation between two camps: those that use paper, as in toilet paper, and those that use water to hose down their asshole.

To most of the world, using toilet paper to clean yourself makes about as much hygienic sense as rubbing yourself with a towel and imagining that you’re removing all the dirt.

Clearly, it doesn’t work. Need evidence? Take a look, if you dare, in the laundry hampers of almost any home where there are young boys or average not-so-fastidious adult males in residence. 

Alexander Portnoy was one of the few who ever addressed this taboo subject:

Alex, however, is not representative of the rest of humanity, as only 30% take paper to that particular orifice, the rest having always relied on cups of water, bidets, or some, like Japan, having recently made the switch to high-tech combination toilet/bidets.

Despite our soiled drawers, our toilets and paper have a huge advantage over most of the world. Our waste is magically flushed away from our houses, never to be seen again, except in the case of the occasional flood or backed-up sewer system when crows can be seen having a field day, feasting on rivers of undigested bits of corn and peas.

This flushing away is actually a huge sanitary deal.

Human waste is extremely toxic. It can carry bacteria, viruses, and worms, and there are 2.6 billion people on earth who have no access to a toilet whatsoever, including a latrine or even a bucket.

In India, they will drop homespun cloth and shit, so sari, wherever they can.  That, or they have open defecation grounds on the outskirts of their cities, as they do in many countries, including Cambodia, Bangladesh, and Africa.

Children will do their business in these open grounds and tramp some of it back to their homes where some of it, invariably, ends up in their food. Someone, according to Rose George, calculated that people in these villages are probably ingesting 10 grams of it a day.

While some of these slums have public toilets, some have as few as 100 for 45,000 people. Many would prefer to resort to the use of “flying toilets” or “helicopter toilets,” which are euphemisms for the act of shitting in a plastic bag, tying it shut, and hurling it as far as you can into the next neighborhood.

Sadly, shitting in the woods or designated defecation grounds is probably preferable to what happens to the vast majority of the world’s sewage, as 90% of it ends up in rivers and lakes.

The toll on human life is incredible. The shit is ingested through drinking water or food and it kills 1.6 million children a year from diarrhea related disease, which is second only to respiratory infections as far as childhood mortality.

But thanks to our modern toilet, human life expectancy, at least in Western cultures, has increased roughly 20 years. If further evidence is needed, consider that prior to the introduction of the London sewer system in the 1850’s, one out of two children died before the age of two.

Incidentally, contrary to urban lore, Thomas Crapper did not invent the flush toilet. While Crapper was a famous plumber who improved the functionality of the toilet, the true inventor was one Sir John Harrington who installed the first ceramic toilet in Queen Elizabeth’s Richmond, Surrey residence in 1596. (He was widely ridiculed for the invention and never built another.)

Despite all the good that the common toilet has done us, we’re still looked down on in the cleanliness hierarchy, with even the shit-anywhere-they-please Indians considering us unclean.

Indians can routinely be seen carrying paper or ceramic cups, but they’re not filled with Starbuck’s. Instead, they’re filled with water. They’ll stoop in a convenient spot, either out behind a tree, beside a road, or behind a billboard for Apu’s Tandoori-Style McNuggets and when they’re done defecating, they’ll use the water to cleanse themselves.

Still, the landscape is littered with steaming piles and the amount of photoshopping necessary to produce travel brochures must be mind numbing.

The Indian government has a program in place where they build latrines for Indian families, but it’s not working very well. For one thing, the latrines often end up being the nicest room the family has, so they turn it into a temple or a spare room.

Besides, in India it’s considered unclean to have a latrine near the house.

While most Middle Eastern countries have sewer systems, they too eschew the use of toilet paper, instead using water to cleanse themselves. This cleansing is always done with the left hand and thus it’s considered a grave insult to shake hands or hand over an item with your left hand.

They too consider Westerners filthy for our toilet habits.

Interestingly, Japan used to be a paper culture. Two hundred years ago they used sticks, stones, seaweed, or paper. They now employ fantastically high-tech combination toilet/bidets with heated seats and built-in dryers and you can even plug your MP3 player in them. This must be why I think I saw “Toilet Classics” on iTunes Essentials.

Anyhow, they’ve even introduced one version that zaps your urine with lasers and performs diagnostic tests on it to detect metabolic imbalances.

These “Washlets,” as they’re known, are constructed by toilet giant Toto, and more Japanese households own Washlets toilet than they do computers. Toto USA started up about 20 years ago, but growth is much slower than they’d hoped.

The Toto “Washlet.”

The most basic feature of the Washlet is a pencil-sized nozzle that emerges from the bottom of the seat and squirts water. It has two settings, one for the anus and one for the vulva, and they’re designated as “posterior wash” and “feminine wash.” The user selects the appropriate squirt by pushing the corresponding button on the control panel.

Even though the Japanese have seemingly taken toilet technology to a whole new level, they may have taken a step backwards as far as general health is concerned. Some experts think that the “throne” construction of the modern toilet has led to a cesspool of non sanitation-related ailments.

Apparently, sitting on a chair or throne isn’t the best physiological position to shit in. If you sit up instead of squat down, you supposedly never achieve complete evacuation, and incomplete evacuation is considered by some researchers to be a major risk factor for colon cancer.

Other illnesses allegedly exacerbated by sitting/shitting high up include hemorrhoids, diverticulitis, prostate and bladder problems, and even appendicitis. The associations between these diseases and sitting high up to defecate are compelling but hardly conclusive.

For instance, appendicitis was allegedly unknown before sitting toilets were introduced 150 years ago. 

Likewise, prostate problems thought by some to be caused by bearing down to evacuate while sitting. This pressure causes the perineum to bulge out, which over the long term stretches and damages the pelvic nerves, resulting in loss of bladder control and loss of communication between the prostate and the brain.

Supposedly, researchers in Australia have been able to reverse bladder incontinence by simply getting men to squat instead of sit.

It seems to make sense. When you were a baby, you knew instinctively to squat down. Only after weeks of training and cajoling by your parents were you taught the proper, “civilized” way to shit.

Maybe “the King” would still be alive today if his rockin’ heart hadn’t burst while straining so to move his brick-hard bowels while atop his physiologically incorrect toilet throne.

It’s something to think about, especially if you printed out this article for some “library” reading.

My Philosophy on Health

November 21st, 2008

Pete’s Rules for Living Lean and Healthy:

1. Eat lots of animals and plants.

Salad

Focus on quality sources of protein (all forms of meat, fowl, fish), lots of colorful vegetables, some select fruits (mostly berries), and healthy fats (nuts, avocados, olive oil). Observe portion control (calorie distribution) week to week more than meal to meal. Eliminate grains, sugars, trans- and hydrogenated fats from your diet.

2. Move around a lot at a slow pace.

Do some form of low level aerobic activity 2-5 hours a week, whether it is walking, hiking, easy bike riding or swimming. Ideally, and when possible, find time to go barefoot or wear as little foot support as possible. Low-level activity is necessary (especially if you find yourself chained to a desk every day). The combined effect will be an increase in capillary perfusion, fat-burning and overall integration of muscle strength and flexibility.

3. Lift heavy things.

Weightlifting

Go to the gym and lift weights for 30-45 minutes, 2-3 times a week. Focus on movements that involve the entire body and in wider ranges of motion – not just on isolating body parts. Emulate the movements of our ancestors: jumping, squatting, lunging, pushing, pulling, twisting, etc. This will stimulate your genes to increase muscle strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and consume stored body fat.

4. Run really fast every once in a while.

Sprint

Do some form of intense anaerobic sprint bursts several times a week. This could be as simple as six or eight (or more) short sprints up a hill, on the grass, at the beach… or repeated intense sessions on a bicycle (stationary, road or mountain bike). These short bursts also increase HGH release (HGH is actually released in proportion to the intensity (not the duration) of the exercise).

5. Get lots of sleep.

Sleep

Get plenty of quality sleep. Our lives are so hectic and full of things to do after the sun goes down that it’s often difficult to get enough sleep. Yet sleep is one of the most important factors in maintaining good health, vibrant energy and a strong immune system.

6. Play.

Play

Spend some time each week involved in active play. In addition to allowing you to apply your fitness to a real-life situation, play helps dissipate some of the negative effects of the chronic stress hormones you’ve been accumulating through the week.

7. Get some sunlight every day.

Sunlight

Contrary to the “Common Wisdom” dispensed by dermatologists (who suggest you shun the sun), history shows that humans should get some direct sunlight every day. Certainly not so much that you come close to burning, but definitely enough to prompt your body to make the all-important vitamin D and to support the mood-lifting benefits. A slight tan is a good indicator that you have maintained adequate Vitamin D levels. Natural sunlight also has a powerful mood-elevating effect, which can enhance productivity at work and in inter-personal interactions.

8. Avoid trauma.

Seatbelt

Eliminate self-destructive behaviors. These concepts are self evident to most people (wear seat belts, don’t smoke or do drugs, don’t dive into shallow water) yet so many of us live our lives oblivious to impending danger. Develop a keen sense of awareness of your surroundings.

9. Avoid poisonous things.

McDonald's Arches

Avoid exposure to chemical toxins in your food (pesticides, herbicides, chemicals, etc) and on your skin. But also try to avoid the hidden poisons in foods like sugars, grains, processed foods, trans and hydrogenated fats, and mercury in certain fish.

10. Use your mind.

Book

Exercise your brain daily as our ancestors did. Be inventive, creative, and aware. If your work is not stimulating (or even if it is), find time to read, write, play an instrument and interact socially.