Healthy snack foods - almond butter.

This one is really a follow-on from my last post about almonds, and is mainly the recipe to make it at home. What is it? Think peanut butter only with almonds instead of peanuts.

Warning!! The reason I'm giving you the recipe is that almond butter is VERY expensive to buy at the supermarket. Money not a problem? OK, go ahead and buy the commercial stuff - just check the label first to make sure they haven't added nasties to it - you know how they love to do that, right?

You know the system - you just want to buy a product - not the product plus added sugar, added salt, trans fats, saturated fat, things you can't find in the dictionary, let alone pronounce - just the product. Surely not asking too much? I digress.

Even if you are rich, making it at home is just plain commonsense. You understand the value of a dollar. You also like to control and know what goes into your body. There is no better way than to make almond butter yourself.

The recipe.

You will need:

A blender.
Dry roasted almonds.
Salt.
Vegetable oil.

Go to the supermarket and purchase a suitable quantity of DRY ROASTED almonds. One packet, 250 gm (1/2 lb) or 500 gm (c. 1 lb) should be ample. Don't bother with the raw almonds as you then have to roast them; and they are the same price.

Set up your blender. Put a small amount of the almonds into the blender.

Start the blender and gradually add almonds. After you have added about a quarter of the almonds add a small amount of vegetable oil.

Keep adding and blending the almonds until you have added about half of your almonds. You will need to periodically switch off the blender and scrape the sides as the almond mixture will tend to stick to the sides away from the cutting blades of the blender.

If the mixture is too thick, just add a little more vegetable oil until you get the desired thickness. You can choose to have it chunky or keep blending 'till you have smooth.

Taste it first, then add a little salt to taste if needed.

Spread on fresh wholemeal bread or toast.

That's it! Almost the same quantity of protein, weight for weight, as eggs. Tasty and nutritious as well.

Healthy snack foods - almonds

Here is another of my choices as a healthy snack food. It doesn't get much easier or nutritious than the almond.

Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.

Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of protein. That's about a quarter cup full! They are very high in vitamin E ( more than any other nut) as well as being high in both mono and polyunsaturated fats. Eating almonds regularly will help to lower your levels of bad cholesterol (LDL) and raise the levels of the good Cholesterol (HDL).

For the full nutritional breakdown of almonds just go to:

http://www.australianalmonds.com.au/?_page=2

Almonds are quite filling (probably due to both the high nutritional value and also they are very high in fibre), and, in fact some studies have shown that eating almonds daily will help to control your weight.

I always keep a packet of dry roasted almonds in the fridge (always refrigerate nuts - I believe this is so because the oils within them go rancid if they are not refrigerated) ready for whenever I get the munchies. Almonds are also a great nibble to have alongside your favourite beverage - they beat potato chips any day - no contest!

Today's Workout:

Triceps.

Adjustable bar overhead triceps extension.

17.5 kg (38.6 lb) x 16 reps (16) *
20.0 kg (44.1 lb) x 13 reps (13) *
22.5 kg (49.6 lb) x 10 reps (10) *

Close grip bench press.

35.0 kg (77.2 lb) x 10 reps (10) *
35,0 kg (77.2 lb) x 10 reps (10) *
35.0 kg (77.2 lb) x 10 reps (10) *

Adjustable bar overhead triceps extension.

25.0 kg (55.1 lb) x 7 reps (10)
20.0 kg (44.1 lb) x 9 reps (16)
15.0 kg (33.1 lb) x 14 reps (30)

Next time - another healthy snack food and the biceps workout.

Healthy snack foods - the egg.

My number one healthy snack food is the humble egg.

Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.

Like some proof? Try this evaluation performed by a health professional and a bodybuilder:

http://health.ninemsn.com.au/article.aspx?id=693988

Worry no more!

Eggs are a nutritionally dense food containing most of the minerals and recognised vitamins (except for vitamin C) the human body requires for health. They are protein rich - and unlike milk easily digested. Each egg you consume is a nutritional power-bomb made by nature to blast you towards your bodybuilding goals. They are one of the highest rated foods as regards protein digestability and content.

Need more detailed nutritional info? Go here:

http://www.eggs.org.au/index.asp?pageid=32

and/or here:

http://www.nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html

And one for the ladies - new research suggests that choline, found in eggs, may lead to a reduced risk of breast cancer:

http://www.accessibility.com.au/news/risk-of-breast-cancer-reduced-by-essential-nutrient-found-in-eggs

Convenience? Man, it doesn't get any more convenient than to grab a couple from the fridge, into a small saucepan of water, boil for a few minutes, shell them and eat.

Eggs are one of the most nutrient dense, protein rich, convenient, hunger satisfying and inexpensive snack foods to be found.

What are you waiting for? Do your body a favor and eat some today.

Here's today's workout:

Back workout.

T Bar Row.

57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6) *
82.5 kg (181.9 lb) x 5 reps (5) *
87.5 kg (192.9 lb) x 4 reps (4) *
57.5 kg (126.8 lb) x 13 reps (16)
40.0 kg (88.2 lb) x 22 reps (30)

Next time - another great healthy snack food and the triceps workout.

Healthy snack foods - intro part 2

With any form of eating it is important to develop a healthy MENTAL attitude to the food being consumed. This includes not only the consumption of snack food, but also, your main meals as well.

What do I mean?

Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:

- When eating, consider doing so in a spirit of thankfulness (gratitude).

- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.

- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.

- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.

- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.

- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?

- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.

- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.

Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:

Chest Workout.

Bench Press.

42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)

And here's today's workout:

Shoulder's workout:

Alternate Barbell Press.

20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)

Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.

The healthy snack foods - intro.

If you are anything like me, you occasionally get the "nibbles" - need a snack.

The question is - What to have?

Or more better put - What to have that's best for YOU, both taste wise and nutritionally.

Before you reach for the usual easy solution of a biscuit, candy bar and/or any of the other umpteen number of different snack foods found on supermarket shelves; stop and think for a moment.

There are lots and lots of great little snacks out there that are actually really very good for you, and guess what - I reckon they actually taste better than the "junk" options, and, surprise, don't cost much more, if at all. Over the next few posts I'll run through all the ones I know of and use myself.

If you have some you know of that I don't mention please, do me a favor, leave a comment as we go along.

Watch for the next post.

Happy snackin'.

Leg workout.

Squats.

30.0 kg (66.1 lb) x 14 reps (20)
30.0 kg (66.1 lb) x 12 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)

Leg Extensions.

40.0 kg (88.2 lb) x 20 reps (20) *
35.0 kg (77.2 lb) x 20 reps (20) *
37.5 kg (82.7 lb) x 14 reps (20)

Leg Curls.

25.0 kg (55.1 lb) x 18 reps (20)
25.0 kg (55.1 lb) x 9 reps (20)
20.0 kg (44.1 lb) x 20 reps (20) *

Situps.

5.0 kg (11.0 lb) x 14 reps (30)

Diet Failure - 8 reasons.

Following is a very good article by Tom Venuto, a natural lifetime (steroid-free) bodybuilder, fat loss and nutrition expert, and author. He expertly covers in detail the 8 main reasons why most people have already abandoned their new year fat loss resolutions.

Already?

Yep! I Know, It's February already, and it's really not your fault. You made the resolutions a month ago determined to make a difference this year, but, unfortunately, they are all shot to hell.

But, it is only the beginning of February - really still 11 months to go!

Go on! Read what Tom has to say, grab a hold of those resolutions again and go for it. It's never too late for success!

8 Reasons Why You Keep Falling Off The Diet Wagon

By Tom Venuto
BurnTheFat.com

Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:

According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.

According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.

For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.

This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?

In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!

If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it?

I put together this new list (below) of the top 8 reasons why you fall off the wagon.

Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.

How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world - on paper - it doesn’t do you much good if you can’t stick with it in practice!

THE 8 REASONS

1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
BurnTheFat.com


About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World's Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: BurnTheFat.com

Biceps Workout.

Adjustable Bar Curls.

25.0 kg (55.1 lb) x 10 reps (10)
25.0 kg (55.1 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 6 reps (6)
42.5 kg (93.7 lb) x 5 reps (5)
47.5 kg (104.7 lb) x 1 rep (4)
30.0 kg (66.1 lb) x 10 reps (16)
25.0 kg (55.1 lb) x 12 reps (30)

Next time - Legs.