This alternative to a traditional sugar filled delight might be just what you are looking for and I call it my Muscle Dessert.  It is high in protein, low in saturated fat and unwanted nasty calories, and really tastes pretty good.  The best part is…..it takes seconds to make!!  The two main ingredients are fat free ricotta cheese and imitation vanilla.  Stir in vanilla to taste and eat it down baby!

Experiment and try adding other ingredients to it like cinnamon (which by the way has been shown to be very healthy for you), fruits, raisins, flavored protein powders, cocoa powder, rolled oats, honey, and any other thing that sounds good.  Remember though we are trying to create a dessert with some health benefits. Hot fudge would be a no-no.

Try it and let me know what you think.  Feel free to share your recipe that you come up with in the comments section below.  Enjoy!

To your health,

Jerry

My Poor Man’s Protein recipe is one that I always give to everyone I work with.  It makes a great snack, desert, or even small meal.  The best part is that it is cheap, nutritious and easy to make.  All you need is fat free cottage cheese and your favorite brand of yogurt.

1 Cup of Fat Free Cottage Cheese

1 Cup Of Organic Blueberry Yogurt

Mix togather in a bowl and enjoy!  It equals approximately 35 grams of protein baby!!

Obviously, you can adjust the portion size and also add fresh fruit, raisins, and/or nuts for a more desired flavor or texture.

Hope this helps and feel free to post some of your favorite nutritious snack ideas in the comments section.

To your health,

Jerry

I was amazed at how well the first Muscle Meal video post was received and how many requests I had for another quick and easy breakfast meal that I had to share my famous breakfast egg sandwich.  What is great about it is how simple it is to make and so little clean up afterwards not to mention how nutritious it is.  These are all things I love when it comes to breakfast foods and trying to get to the weight room at 5:30 AM.

Here are the ingredients:

2 Organic Eggs (egg whites could be substituted)

1 Slice of Cheese

Bread or Bagel of choice (always go with wheat or 12 gran breads or natural home baked bread with no preservatives)

Pinch of Pepper

1/2 Teaspoon Hot Sauce (optional)

Slice of Ham or Turkey Bacon (optional)

Prep: Just follow the directions in the video.

Obviously, you could modify the ingredients to your liking.  I failed to mention that a nice piece of fruit like a banana or orange with this really helps to complete this small meal.  I really try and get most of my shopping done these days at farmers markets.  The food is healthier for you and is ALWAYS cheaper than a grocery store.  I also feel good that I am supporting local farmers in our area.  If you never shop at farmers markets then you MUST start.  Trust me you will thank me!

Hope you enjoy my breakfast sandwich.

To your health,

Jerry

I have said it before and I will say it again: breakfast is the most important meal of the day.  In this video post I’m going to share with you one of my favorite quick and easy breakfasts.  If you like apple crisp then you will love this and the best part is it’s totally good for you.  Before I get to the recipe I want you to think about food for what it is.  It is nutrition for our bodies to grow, heal, produce energy, fight off germs, etc, etc….  You are what you eat.  If you want to be healthy then eat healthy.

Something that is ingrained in us from childhood is that certain foods are for breakfast and certain foods are for lunch and supper.  I totally fall into this mindset.  There is no reason why you can’t eat chicken and rice for breakfast and eggs or wheat pancakes for dinner.  Remember food is just fuel for the body.  I admit this muscle meal recipe that I am sharing with you is one I typically eat for breakfast.  OK, here is the muscle meal recipe and it is approximates because I usually just eyeball amounts.

1/2-1 cup of organic rolled oats

1 apple

1/2 teaspoon cinnamon

1/2-1 cup of water

1 scoop of vanilla protein powder

1/4 cup of organic milk

Tablespoon of honey (optional-usually if not using protein powder)

Handful of raisins (optional)

Just follow the directions in the video!

Obviously, you can opt not to use certain ingredients or add others to your liking.  Really any fruit works great in this.  If using a different fruit I would recommend probably not using the cinnamon.  Another option for a sweetener would be organic stevia or agave nectar.  These come from cactus like plants and can be found at most health food stores.  These taste great and are an excellent substitute for sugar.

I hope you enjoy this.  If you have any quick and easy recipes you want to share; please post them in the comments section for all to benefit from.

To your health,

Jerry

Do I need supplements? Should I take vitamins? How do I make smart food choices?

This is Part II of “The Role of Nutrition” posts.  At this time, I want to point out that I am by no means a certified nutritionist. Everything in these posts, I base off my experience and my personal opinion. I recommend that people seek out the advice of a certified nutritionist if you want a very detailed and tailor made nutrition program for yourself.

Do I need supplements?  This is easy; NO you do not need supplements.  Am I against taking supplements?  No, supplements can have their place depending on one’s needs and goals.  What I do not agree with is taking supplements without understanding your nutritional needs.  Here is reality: there is no magical pill that you are going to pick up at your supplement supplier store.  I have tried various supplements over the years, but I have done my research on them before I take the first dose.  I will be honest, very few things have ever really given me that WOW factor.  The supplements that I think could be beneficial for some individuals are: old school creatine, glutamine, protein powders, and branched amino acids.  If you are considering supplementation make sure you research it heavily and you buy from a reputable company.  Bottom line, nothing will help you more than dedicated hard work and factual knowledge.

Should I take vitamins?  Yes, it is my belief and opinion that we all should take at least a multivitamin.  Let’s face it, vegetables today do not have the nutritional value of vegetables from twenty years ago or even ten years ago. Farm lands have been farmed hard and the nutrients in the soil have been depleted. Plus, most of us just do not eat enough vegetables each day. A common question that I get asked a lot is:  ”What vitamins are you currently taking?”  The following list is exactly what I am currently taking and my reasons for taking each. Remember, you should always know why you are taking something and understand what it is for, not just because someone else takes it.

Vitality Multivitamin, Mineral, and Calcium Complete
This is made by an all natural company called Melaleuca (For more information on Melaleuca Vitamins email me). The total dosage is broken up into two doses.   I take tablets in the morning and in the evening.

Country Life’s Biochem Chewable Orange Juice Vit-C 500mg 90Wafers

I take one 500 mg wafer in the morning and one in the evening. Reasons for taking: It helps reduce free radical damage as a result of exercise and protects against exercise induced tissue damage. As an antioxidant, it boosts my immune system to fight off all the germs that I am exposed to daily in the weight room.

Jarrow E-400 (d-alpha Tocopherol) 100Sg

I take one Vitamin E softgel in the evening. Reasons for taking: Vitamin E is found in muscle cell membranes and it also helps fight free radicals produced by exercise, saving the tissue from damage. It is also an antioxidant.

Country Life’s Biochem Omega-3 Fish Body Oils 1000mg 200Sg

I take one 1000 mg softgel in the morning and one in the evening. All the research shows many and I mean MANY health benefits from omega-3s. This is one dietary supplement that I think everyone should be taking.

Jarrow Milk Thistle 150mg 100Caps
I take one 150 mg capsule in the evening. Reason for taking: Milk thistle serves to help protect liver function. The liver is your major organ for detoxification of the body. We are all exposed to many toxins which the liver is responsible for fighting. I only have one liver; so I am going to support it for the health of my body.

Food Choices
How to make smart food choices? Honestly, this is common sense but many people ignore what they already know. Are these smart food choices: ice creme, cookies, potato chips, soda? How about all the processed food full of preservatives? Frozen meals loaded in sodium? We are all aware of these unhealthy items but yet they end up in peoples grocery carts and then we can not understand why we have all these obesity and health problems. Are you aware that if your diet was all natural and organic that most of our health problems we face today would probably not exist? I saw a video a few months ago about going into a grocery store and it was so well done (I wish I could give credit to this person but I can not remember who it was). Anyway, the main point was when you go into a grocery store you only shop around the perimeter of the store. Just try that for one month alone; not allowing yourself to buy any food items in the isles. The only isle you are permitted to go down would be an all organics isle. Not only would you start losing body fat; you would notice that your energy levels would increase as well. I challenge you to try it! You will be glad you did.

Always shop with a grocery list. Plan your meals for each day of the week in advance and if it is not on your list; it does not go in your grocery cart. Think about this, if it is not in your house then you can not be tempted to eat it.

Nobody is perfect, but making little changes in your nutritional habits over time will start adding up to an improved overall well being. I hope these posts help someone start going in the right direction.

Train with a purpose,
Jerry

Read The Roll of Nutrition Part I

PS I frequently find vitamins on sale at Puritans Pride:

I really want to make something clear to everyone; any exercise  program will produce some sort of result if there is effort placed  behind the program. Yes, some workouts are better than others  and I don’t think anyone has the “perfect” exercise program.  Trainers will agree and disagree about fitness training  philosophies but everyone agrees that nutrition is a key factor to  the success of any fitness program.

People make nutrition much more complicated than it needs to be.  What to eat?  How much to eat?  When to eat?  Do I need  supplements? Should I take vitamins? How do I make smart food choices? OK, let’s go through each of these and let’s see if we can’t make them very simple answers without having to open up a text book or pull-up some type of calorie counting system.

What to eat?  Well you know you need carbohydrates, proteins, fats, and water in your daily diet.  The key here is to select the right kinds of these food groups.  Here is some examples of some great food choices:

Carbohydrates: Potatoes, Yams, Brown Rice, Pasta, Oatmeal, Barley, Whole-grain breads and pitas, Oranges, Apples, Berries.

Proteins: Turkey breast, Chicken, Fish (salmon, tuna, swordfish, orange roughy, etc), Lean ground beef, Buffalo, Venison, eggs, cottage Cheese, Low-fat cheeses, Crab, Lobster, Shrimp.

Fats:  With a well balanced diet; usually your fat intake is taken care of through the balance of carbohydrates and proteins.

Water: I recommend a gallon a day. I also believe in water that has gone through a water system to remove all the chlorine that is in treated tap water. It is just not a chemical that I think people should consume into their bodies. I put a water system in our house and although it was a little expensive; I do not think you can put a price tag on removing that chemical from your water source.

How much to eat?  This can get very technical depending on what expert you talk to , but we are going to keep it very simple.  Stick your arms out straight and look at the back of your hands, now make a fist with both hands.  Think of your left hand as your carbohydrate and your right hand as your protein.  These are your portion sizes “for you”.  If you are still hungry between your portion meals eat as many “raw” fruits and veggies as you like.  I never put a limit on fruits and veggies as long as they are raw and as often as you can make them organic.  If you can, lean a little more towards raw veggies; they do not contain as much natural sugar as fruits.

When to eat?  You have always heard your mother tell you that breakfast is the most important meal of the day and guess what…mom knows best!  Always start off your day with a big healthy breakfast.  Then you should eat your portion meals every 2.5-4 hours after that throughout the entire day.  This will equal about 5-7 portion sized meals.  This may sound like a lot at first but your body will become a calorie burning machine and you will be able to use the nutrients much more efficiently than eating 3 big meals a day.  Also note that it is very important to eat 20-50 minutes directly after your workouts.  This is a golden opportunity for your body to maximize the nutrition uptake and start the recovery process from your workout.

Do I need supplements? Should I take vitamins? How do I make smart food choices?
Watch for Part II, as I will give you my opinions. At this time, I want to point out that I am by no means a certified nutritionist. Everything in these posts, I base off my experience and my personal opinion. I recommend that people seek out the advice of a certified nutritionist if you want a very detailed and tailor made program for yourself.

Train with a purpose,
Jerry