Nutrition

Growing up with a grandma from the south who loved to cook, I was introduced to pork at an early age.

Pork roasts, pork loin, pork sausages, it was whatever!

And I swear, my grandma makes the best friggin breakfast sausages in the history of the world. (the pork kind of course)

To this day I still crave those calorie heavy, greasy, fatty, and cholesterol laden breakfast sausages…but against the wishes of my grandma I chose to quit eating her yummy breakfasts and now eat a little bit healthier in the morning. (Sorry grandma)

And if you’re like me, you’ll know that sacrificing a little taste is well worth not having to sacrifice your health in the long run.

Bye-Bye amazing breakfast sausages, I will…and have missed you!

But wait…there’s hope.

You see, pork may not be all that bad after all. In fact, I think it’s one of the most underrated, high quality sources of protein on the planet.

Now I know pork has gotten a bad rap over the years, and with good reason.

Here are a few reasons to avoid pork:

Pork has been found to contain a variety of toxic substances which have shown to have a negative effect on the human body. These typically consist of:

1. Cholesterol (Low Density Lipoproteine / LDL). Pork contains a significant amount of cholesterol, and consuming too much cholesterol, (especially Low Density Lipoprotein LDL), can lead to deposits in the vessels, which can cause arteriosclerosis. This arteriosclerotic effect can lead to hypertension and sclerotic diseases such as coronary heart disease (CHD) or stenosis of the carotid artery.

2. Pork has a very high fat content. Consuming large amounts of animal fats is never a good idea. These fats and accompanying toxins can deposit in the interstitium, lymphatics, as well as in adipose tissue. These processes can cause a variety of unpleasant diseases and symptoms like adiposity, hypertension, constipation, slower metabolism, and heart disease to name a few.

3. Growth hormones. Pork, especially pork from non-organic sources, has been shown to contain growth hormones. These hormones can promote and/or provoke a variety of different inflammatory and malignant growth processes, such as cancer and acromegaly.

4. Influenza Virus. Just like humans, pigs can catch the flu…and this special form of the influenza virus can be passed on from the pig to the consumer. High risk foods include pork sausage, which have been shown to often contain bits of pigs’ lungs.

5. Pathogens. My grandmother used to have a pig farm…and if there is anything I learned from spending time on that farm it’s that pigs can be nasty sometimes. Due to their behavior (gluttonous scavengers who will eat just about anything from garbage to rotting carcasses) and typical living conditions, pigs are far more predisposed to toxins, worms, and diseases than most other animals.

As such, untreated or undercooked pork may harbor pathogens. Pigs have been known to carry hookworms, pinworms, roundworms (Trichinella Spiralis), and more.

However, you can destroy microorganisms and other pathogens by cooking pork to an internal temperature of 160 °F (71 °C). This internal temperature will kill all microorganisms, including Salmonella, E. Coli, and Staphylococcus aureus, which are all typically found in inadequately cooked pork. I STRONGLY recommend avoiding all raw or undercooked pork at all costs.

Here are a few benefits of eating pork:

Lean cuts of pork make for an excellent source of protein with 32 grams per 4 oz serving. Plus, with just 4 grams of fat per 4 ounce cut, it is very comparable to chicken. Pork is also a very good source of Thiamin, Niacin, and Selenium, as well as also very rich in Vitamin B6, Iron, and Phosphorus.

If you’re a little freaked out about the negative aspects of Pork you just read about above, don’t be. You can avoid just about all of those issues by making intelligent meat purchasing decisions and by limiting your pork consumption.

Note: Pork can be beneficial to your muscle building efforts but I recommend eating it no more than twice per month.

I NEVER buy my pork from regular grocery stores because those cuts are usually loaded with hormones, toxins, and disease. US Wellness Meats is the ONLY source I will ever trust to provide me with healthy cuts of pork that won’t be damaging to my health.

Keep in mind that balancing healthy meat sources and consumer safety can be tricky. Natural, free-range pork is great, but sometimes exposure to ‘nature’ means exposing the animal to dangerous pathogens. So there is definitely a trade-off.

While the welfare of the animals involved is important, the natural dangers that motivated farmers to bring animals into tightly controlled settings (aka closely confined quarters) in the first place are still there. So be sure to cook all meat thoroughly, REGARDLESS of how ‘healthy’ the source is.

Note: Pork is a forbidden food in Islam, Judaism and some Christian sects. So if your religion prevents you from eating pork, you should continue to avoid it.

If you’re interested in adding pork into your muscle building diet plan, here is one of my favorite Pork Recipes. It’s from my good friend and colleague Dave Ruel’s Metabolic Cooking Cookbook.

 

APPLE MUSTARD PORK TENDERLOIN RECIPE

INGREDIENTS (makes 4 servings)
• 1 pound antibiotic free pork tenderloin
• ¼ cup apple cider vinegar
• 2 tablespoons unsweetened apple sauce
• 1 clove garlic
• 2 teaspoons soy sauce
• ½ teaspoon grated ginger
• 2 teaspoons Dijon mustard

DIRECTIONS
1. Place the pork in a slow cooker (or in a baking dish).
2. Combine all remaining ingredients in a bowl and mix together.
3. Pour mixture over pork, coating the pork generously.
4. Cover and cook on low for 6 hours (or 45 minutes at 350oF in
cooking in oven).

-per serving-
CALORIES: 182
PROTEIN : 30g
CARBS : 2g
FAT : 6g

Enjoy!

Do Real Men Drink Wine?

By Kevin DiDonato MS, CSCS,  CES

Dear Men and the Women who LOVE them:

There is a very potent nutrient in wine which has very important qualities that you NEED to know about!

This might SURPRISE, or even SHOCK you.

Wine has been known for hundreds, if not thousands, of years as a way to reduce stress.   In the last 50 years or so, wine has been shown to hold powerful antioxidants which may reduce oxidative stress and improve cardiovascular health.

This powerful nutrient is found in the skin and stems of wine-producing grapes.

What could this nutrient that helps improve health and raise testosterone levels be?

Why it is Resveratrol!

Resveratrol

Resveratrol is a polyphenol which has tremendous benefits on the cardiovascular and circulatory system in the body.  It can also increase the health of blood vessels, aid in immune function and protect against from oxidative stress.

But that’s not all!

Trans-resveratrol, the most active form of resveratrol, can also increase testosterone levels and sperm production in men.

The research is young and evolving, but the consensus is resveratrol can give men a swelling boost of self-confidence.

We all need a little more confidence.  Who would have thought we could find that confidence in a glass of wine or grape juice!

Most is not all wine is made from grapes, which has high levels of resveratrol.

But not just wine!   Grapes and grape juice can also hold the same capabilities as wine!

Grape juice can also hold the key to increasing testosterone levels.

Whichever form you use, high levels of resveratrol can increase testosterone and to do it NATURALLY!

Scientific Proof!

In fact research done by Juan et al. demonstrated the potency of resveratrol on mice and testosterone.  Their research confirms that ingestion of resveratrol can have lasting effects on testosterone, specifically targeting the male reproductive organs.

Ingesting just 20 mgs of resveratrol for 90 days significantly increased tubular density of the testes in mice.  This significantly increased sperm counts in the mice.  And the sperm quality did not suffer.

Increased sperm count and improved sperm quality could make for a more fertile man!

Here’s the most interesting part: they found resveratrol had an effect on the hypothalamic-pituitary axis, which controls the male reproductive organs.

To show how beneficial resveratrol is on testosterone, let us take a look at research done by Shin et al.

Their research subjects were a step up from mice- rabbits.

Most of the rabbits they used were impotent and were unable to get an erection, let alone keep one.  The researchers fed the rabbits 50 mg of resveratrol for 28 days and came to some SHOCKING conclusions.

After ingestion, the rabbits were able to get an erection!

They concluded due to a relaxation of the corpus cavernosum, it allowed for more blood flow into the region, resulting in erections.

In fact, they noticed a 56.8% increase in circulating testosterone, a 15.8% increase in sperm count and a 23.3% increase in sperm mobility.

Resveratrol found in grapes and wine can NATURALLY increase testosterone and how YOUR sperm are produced and swim!

More circulating testosterone means more testosterone available for muscle building!

Naturally, the aging process leads to reduced testosterone.  This results in loss of lean mass, weakening of bones and increased risk for heart disease and health related complications.

Toxic Damage

But not just age can lower testosterone levels.  The environment also plays a role in your sexual reproduction health.

Exposure to toxins can decrease function of specialized cells in the body.  Those specialized cells are responsible for production and release of testosterone from your testes.

Researchers Jiang et al. were able to create mice with damaged testes, just to prove how powerful resveratrol can be on damaged testicular function.

The mice testes were rendered useless by chemical methods.  Then they were given 20-40mg of resveratrol depending on the group.   They found that ingestion of resveratrol reversed the damage to the testes leading to increased function.

The researchers noticed the mice regained body weight and testicular weight.   The damaged testes, showed dramatic improvements in the damaged tissue, some even improved close to normal.

What Else Can Be Said About Resveratol

Resveratrol, found in grapes, grape juice and wine, can help increase testosterone by stimulating the hypothalamic-pituitary axis in the brain, which is responsible for normal hormone production.

The high antioxidant activity of reservatrol from grapes possesses ant- inflammatory properties, which can reduce inflammation and reverse damage from oxidative stress.

By including grapes, grape juice and moderate intake of wine can increase the body’s natural defenses which might increase testosterone production.  This is not the only natural way to increase testosterone levels, but should be included into a healthy diet.

By Dave Ruel

If you’re looking for a way to jazz up your healthy meal plans, you need to figure out an arsenal of flavour boosters that will add plenty of flavour without the fat and sugar that most condiments offer.

Since your goal is to build lean muscle mass with your healthy meal plans, you do need to make sure that you’re still eating the right mix of foods to get your calorie intake up there.  Fill your diet with junk and you can expect to pack on just as much body fat as you do lean muscle.

Many people think that eating healthy has to cost a fortune, but that’s simply not the case.  As long as you know the top methods to prepare foods that are high in taste but low in price, you can create healthy meal plans that tantalize your taste buds without draining your wallet.

Let’s have a look at a few that will cost just seven cents or less per serving.

Citrus Juices One of the best ways to instantly liven up any dish is to add in some citrus juices.  Lemon, lime, and orange juices all work great with a number of different dishes and will add in a small dose of vitamin C as well.

Try these over some baked fish to add flavour without the fat.

Also try some lemon juice in with some homemade salad dressings. You would be surprised at how much extra taste you can create using only lemon juice and 2 or 3 herbs and some spices.

Chili Flakes

Chilli flakes are another instant flavour booster and work great when mixed into your stir-fry.  In addition to this, they can actually elevate the metabolic rate slightly, ensuring that you maintain a leaner body composition as you go about your muscle building goals.

Garlic

Garlic is one of the most widely used spices and will definitely kick the flavour of your foods up a notch.  Try adding some garlic next time you’re grilling a shrimp skewer on the BBQ.

Garlic can also help to boost your heart health as well, so is perfect for those looking for overall health benefits. Just try not to eat too much if your on your first date!

Herbs Herbs are another fast and easy option for adding more flavour to each of your dishes.  Try and incorporate a number of different herbs into your healthy meal plans adding them to chicken breasts before placing them on the grill.

This will help enhance the flavour during the cooking process without the need for additional marinades or rubs.

Variety Spices

Spices are also one way to boost the flavour of your foods that you cannot overlook.  Spices such as cumin, pepper, cinnamon, and basil are all terrific for adding taste without the calories.

Cinnamon works great over a bowl of oatmeal first thing in the morning and will also help to control your blood glucose levels as well.

Low Sodium Soy Sauce

If you’re looking for an oriental flare, consider adding some low sodium soy sauce to your dishes. This works perfectly for side dishes such as quinoa or cooked brown rice and will reduce the need for any added butter during the cooking process.

Mustard

Finally, make sure you don’t overlook mustard.  My favorite is by far Dijon mustard, this works great for adding flavour to many different meat dishes that you’re preparing.

So next time you’re bored with your healthy meal plans, consider these instant flavour boosters. They’re high on flavour but low on cost.

Flavia del monte

FATS, FATS, FATS! Does it make sense that we eat fats to shed fat? Well, it’s true. The only reason fat used to be ill-regarded, was for marketing purposes. Of course we all ate it up, myself included. I used to stay away from fatty foods, yet I’d throw down artificial crap just to “save the fat”. No wonder I was getting anywhere.

Fats Have 6 Major Roles:

1. Manufacture and regulate hormones,
2. Forms our brain and nervous system,
3. Transports fat soluble vitamins A,D,E,& K
4. Provides energy,
5. Forms our cell membranes, and
6. Supplies the body with 2 essential fatty acids: omega-3 and omega-6 fatty acids.

The term “healthy fats”, are fats that have been shown to improve overall health with benefits related to blood cholesterol, blood vessels, inflammation, and metabolism.

POP QUIZ: Is saturated fat a “healthy fat”

ANSWER: Saturated fat found in cocoa butter and beef, has been proven to lower LDL levels…this is good!

Saturated fats are harmful when saturated fat intake is high PLUS having a diet high in sugar & processed foods AND when saturated fat intake is out of balance with unsaturates.

We should strive to get all types of fat in our daily diets.

POP QUIZ: What is trans fat, and is it harmful?

ANSWER:  Trans fat comes from industrial fat processing, meaning it is created (through hydrogenation). YES it is harmful, being linked to many diseases and cancers, including heart disease. ABSOLUTELY ELIMINATE TRANS FATS IMMEDIATELY.

Here are my 5 Best Sources For A Flat Belly, that will keep your fatty acid balance, balanced throughout the day. Try to add all 5 throughout the day when possible:

Organic Eggs

I love eggs and can have them anytime of the day. With the protein found in eggs, it is no wonder so many people turn to eggs as part of their daily food sources. See chart below taken from www.eggs.ca.

Nutrient	Benefit
Iron	Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body
Vitamin A	Helps maintain healthy skin and eye tissue; assists in night vision
Vitamin D	Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases.
Vitamin E	An antioxidant that plays a role in maintaining good health and preventing disease
Vitamin B12	Helps protect against heart disease
Folate	Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
Protein	Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
Selenium	Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein and zeaxanthin	Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Choline	Plays a strong role in brain development and function

Avocado

Right alongside with quinoa, avocado has to be up there with my most favorite foods. Loaded with vitamins and minerals, such as vitamin K, vitamin B6, vitamin C, folate, potassium and more, avocado proves to be a powerful supporter of cardiovascular health. This anti-inflammatory promotes blood sugar regulations, fights cancer and is a good source of fiber.

FUN FACT: Did you know that avocados have more usable protein than a piece of streak?

Beef and Salmon

Yes, I know…these are considered protein. But, I use them as a fat source and protein in ONE! I’ll give you one more to make up for these two (see 5 Best Protein Sources For A Flat Belly)

Mixed Nuts & Seeds

The protein content in nuts, along with every kind of fatty acids, make these delicious little wonders an absolute MUST HAVE fat source! Nuts and seeds also have an abundance of minerals and vitamins, including a healthy portion of vitamin E, thiamine, folate, selenium and magnesium.

FUN FACT: A nut is a hard-shelled fruit, having an opening that releases a seed (Wikipedia Foundation inc).

Extra Virgin Olive Oil (EVOO)

• a monounsaturated
• antioxidant, loaded with vitamin E
• prevention against cancers
• balances omega-3 and omega-6 fatty acids
• lowers LDL and total cholesterol
• lowers blood sugars and blood pressure.

Coconut Oil

Coconut oil- if you see RBD, leave it on the shelf. RBD stands for “refined, bleached, and deodorized”. It is also important to ensure you are not buying hydrogenated coconut oil that is loaded with trans fat and if you are in Australia, stay away from Copha, which is hydrogenated cococnut oil disquised in many packaged foods. Look for VIRGIN COCONUT OIL.

**If you are cooking with fats, use unrefined or virgin coconut oil and/or organic butter. These can both be used at high temperatures.