My Lunches in Pictures: 2017-2020
The gallery of images that follows is in no way all the lunches I’ve had from 2017 to 2020. It’s a snapshot to show the basic composition of lunches, a macro scheme I’ve followed from 2007 when I first read and adopted the nutrition principles in Burn the Fat Feed the Muscle by Tom Venuto and Nutrient Timing by sports nutrition scientists Dr. Robert Portman and Dr. John Ivy. Adhering to the knowledge in those books and making adjustments based on my evolving goals, I’ve maintained muscle and stayed between 13-16% body fat from 2007-2020. What do all these meals have in common besides being my lunches? Balanced Macros: A…
Thanksgiving Leftovers w/ Asian Twist
Below is a simple Thanksgiving leftover recipe. Actually, it’s so simple, it’s less of a recipe and more of a combination of a few ingredients that can easily be retrieved from a supermarket shelf — aside from the turkey leftovers themselves, of course. I had the meal featured in this post after 10 PM; therefore, no carbohydrates are in this meal. Remember, carbohydrates fuel activity. The body seeks carbs during physical exertion, something I don’t do at 10 PM. Eliminating carbs at night or when you’re less physically active is an easy way to avoid storage of unburned calories. Here are the simple ingredients of my late-night Thanksgiving leftover meal:…
Updated: Why You Need to Log Calories
Some personal trainers and “health gurus” don’t believe in logging calories. Instead, they say “eat when you’re hungry.” I don’t agree with that. I know from experience that eating below or too far above the amount of calories your body requires (for muscle gain, fat loss, or maintenance) can sabotage any prospect of reaching your goals. For someone serious about reaching athletic and/or aesthetic goals, not tracking your calorie and micronutrient needs is the equivalent of winging it and hoping for the best — it’s simply lazy. When I started working out in 2002, I had no clue how to eat for optimum health and fitness. In fact, I thought…
Latest Health & Fitness Quote
Previous Quotes: SylviaAs an athlete for over 17 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site.
Updated: 3 Rules to Push-Up Mastery
A proper push-up (knees off the floor) is a basic upper body exercise. But for many, the movement is strenuous and difficult to learn. Women especially often struggle with how taxing the exercise can be. But, believe me, performing a correct, no-knees push-up has nothing to do with gender and everything to do with discipline and dedication. Follow the rules below for progressions from beginner to push-up master, and soon, you’ll be doing advanced push-ups with ease. Rule 1: Get off your knees Doing push-ups on your knees creates an unnatural movement pattern that makes it difficult to transition to proper, off-the-knees push-ups. Get off your knees, tighten your abs,…
High Protein Baked French Toast
Here’s a change to your usual oatmeal and egg white breakfast . . .High Protein Baked French Toast. Ingredients 6 slices Ezekiel Bread 6 large Eggs 1/2 cup Low-fat Geek Yogurt 1 1/2 cups Milk 2 tbsp Sugar 1 tsp Vanilla Extract 1 tsp Maple Extract 1/2 cup Pecans Directions Preheat the oven to 350 degrees F. Lay bread slices in a shallow baking dish. Make sure they do not over lap. In a bowl, whisk together eggs, Greek yogurt, milk, sugar, and extracts until well combined. Pour egg mixture over the bread slices, making sure they are fully coated. Top bread with pecans and then cover baking dish with…
Almond Crusted Walleye Pike & Asparagus
The meal below has no starchy carbohydrates, making it excellent for dinner or after cardio. Starchy carbohydrates, e.g., rice, noodles, potatoes, etc, are sought out by the body during times of activity. But when the body is less active or inactive than, say, when you’re exercising, it is wise to cut out what you don’t need — starches. As a general rule, starchy carbohydrates in the evening, when most people have dinner, can be counterproductive to fat reduction or maintenance of a healthy body fat percentage. And, post-cardio, starchy carbs are not needed for replenishment (unless your cardio session was a long duration, 50 minutes +, or high intensity). Pike fish is a great source…
Ground Turkey and Rigate Pasta
Ingredients: Whole wheat rigate noodles Jenni-O ground turkey Central Market spaghetti sauce Frozen spinach Your spices of choice Directions: 1. Boil the rigate noodles 2. Cook the ground turkey. I used some salt and other spices to give it flavor. 3. Once the noodles are almost done cooking, take some frozen spinach and put it in the pot to cook. 4. Once all the main ingredients are cooked, get the Central Market spaghetti sauce and pour a serving into the pot with the noodles, after the water is drained. The sauce will then be nice and warm. SylviaAs an athlete for over 17 years and a broke single mom for…
