Better a Better Body

The most important time to eat high glycemic carbs is right after an intense workout.  It is critical to get those hi-glycemic carbohydrates and a protein replacement shake into your muscle cells quickly after your intense workout to begin the recovery process. The amount of nutrition you get with the first 10 minutes of your recovery determines 90% of your recovery rate.

Following a hard workout, your body is severely depleted of glycogen and glucose.  Basically your working muscles use glucose (usable energy) and glycogen (stored energy) to help you perform the workout.  So fast acting carbohydrates like a banana or any type of glucose will quickly restock muscle glycogen used during the workout and the amino acids from your protein shake, like a whey-isolate powder, will boost muscle growth. Your cells are wide open and your insulin levels are all spiked up to help drive these nutrients into your muscle cells.

Why it's important:

The faster you repair muscles and begin the recovery process, the bigger the muscle grows and more fat you burn. Muscle burns fat so the more muscle you build the higher your resting metabolic rate becomes.

If you don't:

The hormone cortisol eats muscle tissue for protein and converts it into glucose to help replenish that glucose (usable energy) that you have used for the workout.  Less muscle means a slower resting metabolic rate and more fat gain.

What About Meat?

What About Meat? 

There are a lot of nutrients found in organic, lean red meat that are beneficial in losing weight, fighting depression and strengthening of the immune system.

●      Supplies Protein: The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal.

●      High Levels of Conjugated Linoleic Acid (CLA): CLA is a fat naturally present in grass fed animals.  CLA content is 300% - 400% higher in grass fed animals than in grain fed animals.  Ongoing research studies suggest a link between CLA and losing body fat and gaining lean muscle. These benefits have been noted though only after eating grass fed beef and not by taking supplements.

●      According to an Australian study, women consuming less than the recommended amount of red meat were twice as likely to have a diagnosed depressive or anxiety disorder as those consuming more than the recommended amount. Eating very high amounts of red meat was also associated with increased rates of depression. The researchers suggest a moderate amount of lean red meat-about three to four 6-8 ounce servings per week-may actually be important for mental health.

●      Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer's disease.

●      Natural Beta Carotene - The Beta Carotene in this type of beef aids the body in Vitamin A production and protecting immune system responses.

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 There are valuable nutrients found in red meat that are difficult to find in other foods to the same level found in red meat.

●      Iron: Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods.

●      Zinc: Zinc is an essential mineral that is an imperative part of many physiological functions, including structure in certain proteins and enzymes, and regulation of gene expression.

●      B Vitamins: Lean red meat contains B-12 for a healthy nervous system and B-6 for a strong immune system. Red meat also contains niacin, another B vitamin that aids in digestion, as well as riboflavin for healthy skin and eyes.

Low Carb Diets and Fat Loss

When it comes to losing body fat, you will have to cut your carbs in order to do so. Now to be clear, if you are a female who does not weight that much as a very little muscle, cutting carbs will actually make you gain more fat.  The art of cutting carbs in order to lose body fat its that, it's an art. However, if you work out and trying to drop body fat and are still having a hard time then eliminated the refined carbs, alcohols and sugars so that you total carb intake is between 100 to 100grams per day is a great to help the body break body fat down. And here lies the art, knowing how to cut the carbs, when and for how long. I would suggest going three days in a row on a low carb diet and then doubling your carb intake on day 3 or 4 to help replenish glycogen up and keep metabolic function normal. When done for too long, low carb diets can and will have the opposite affect.

Here are a few rules:

Low Carb Carrot Banana Muffins

Low Carb Carrot Banana Muffins

Recipe by Michael Stebner, True Food Kitchen’s Executive Chef

 2 - cups almond flour

2 - teaspoons baking soda

1/2 - teaspoon salt

1 - tablespoon ground cinnamon

1/2 - cup unsweetened shredded coconut

3 - large eggs

3 - bananas mashed

1/2 cup (8 tablespoons) unsalted butter, cubed and softened

2 - tablespoons raw honey

1 - teaspoon apple cider vinegar

1 1/4 - cups pitted and chopped dates

2 - medium carrots, shredded

3/4 - cup chopped walnuts

1. Preheat the oven to 325. Lightly oil a 12 cup muffin plan with expeller pressed canola oil or line with paper liners.

2. In a large bowl, mis together the almond four, baking soda, salt, cinnamon and coconut. I another bowl, whisk the eggs, bananas, butter, honey and vinegar. Stir the wet ingredients into the dry ones. Fold in the dates, carrots, and walnuts. Divid the batter amend the muffins cups.

3. Bake for 40 minutes, until golden brown or a skewer inserted into the center of the muffin comes out clean. Since there no actual four , the muffins will not rise significantly. Coll the pan on a wire reach for 5 minutes, then turn out the muffins onto the racks anklet cool to warm or room temperature.

Low Carb Recipe - Braised Broccoli with Orange Parmesan

Braised Broccoli with Orange Parmesan

 Recipe by Michael Stebner, True Food Kitchen’s Executive Chef

1/4 cup of freshly squeezed orange juice

1 (14 ounce) can crushed San Marzano tomatoes

1 - head broccoli, cut into florist, stalk peeled and sliced

1/4 - teaspoon chopped fresh oregano

1/4 - teaspoon red pepper flakes

1/4 - teaspoon salt

1/8 - teaspoon freshly ground black pepper

1 - TBS extra virgin olive oil

1/4 - cup Parmigiano Reggiano cheese shavings

Combine the orange juice and tomatoes in a medium pot over medium - high heat. Bring to a boil and then add the broccoli. Add the oregano and pepper flakes. Cover and cook until tender yet still crisp and brig green, about 3 minutes. Remove the lid and season with the salt and pepper. Transfer to a serving dish. Drizzle with the olive oil, sprinkle n the parmesan shavings, and serve.