THE FITNESS UNDERGROUND - LOS ANGELES

Fueled By Vegetables! NO MEAT ATHLETES

the fitness underground — Sat, 11 May 2013 03:49:20 +0000

Fueled by vegetables! NO MEAT ATHLETES

It’s still a common question: can vegetarians perform as well as their carnivorous counterparts in physical competition? Take a look at each of the top level athletes, and you should have your… answer. These vegetarian athletes rose to the top of the sports world — without any help from meat.

Dave Scott-

Dave Scott holds the record for most Iron Man World Championship victories ever (along with his rival Mark Allen, who managed to rack up an equal number of wins). The Iron Man competition, which consists of a 2.4-mile swim, a 112-mile bike ride and a 26-mile marathon run, is one of the most strenuous physical feats in the world. And Scott won six of them, all while vegetarian. He even came out of retirement at 40 to compete again, and took second place. Even today, he still participates. In other words, this is one gnarly vegetarian dude.

Tony Gonzalez-

Pro bowl superstar tight end for the Atlanta Falcons, Tony Gonzales isn’t necessarily a strict vegetarian. He holds NFL records for most single season receptions and most touchdowns by a tight end, and most career receptions and reception yards by a tight end. And he did it during various experiments with veganism and cutting red meat out of his diet entirely. Though he eventually decided to eat chicken and fish, he still gets kudos here for giving veg a go.

Carl Lewis-

World famous track star Carl Lewis wasn’t always a vegetarian. But he eventually went even further: he adopted a vegan diet to prepare for the World Championships in 1991, where he says he ran the best meet of his life. And he wasn’t the only one who held that opinion. After seeing the results of his race, Track & Field magazine remarked, “It had become hard to argue that he is not the greatest athlete ever to set foot on track or field.” He won ABC’s Wide World of Sports Athlete of the Year in 1991 as a result. Carl Lewis earned a total of 10 Olympic medals over his career, nine of them gold.

Joe Namath-

The legendary quarterback Joe Namath is probably the most famous vegetarian football player. Inducted into the NFL Hall of Fame in 1985, he was also one of the best players, period. In his words, “I have been a vegetarian for a few years. Fred Dryer of the Rams has been one for 10 years. It shows you don’t need meat to play football.” Namath serves as a role model for aspiring gridironers everywhere.

Martina Navratilova-

The Czech-born legend Martina Navratilova is one of the greatest tennis players of the 20th century. She won 18 Grand Slam singles titles and 31 doubles titles — a record she still holds today. A vegetarian for most of her career, she’s a vocal PETA supporter — though recent reports find her occasionally venturing into fish meals.

Tony La Russa-

Longtime vegetarian Tony La Russa is more famous for his career as a high-profile manager than a baseball player — he’s one of only two Major League Baseball managers to win the World Series for teams in both the American and National leagues. But he did stints in the major league as a player before his ascent to being one of the most accomplished managers in the history of baseball. Just goes to show that vegetarianism can be good for the mind as well as the body.

Robert Parish-

One of the greatest NBA basketball players in history, vegetarian Robert Parish played center for the Boston Celtics alongside Larry Bird. He was inducted into the Basketball Hall of Fame in 2003. Measuring more than 7 feet tall, he was an imposing force on the court, yet was renowned for his versatility as well — and his high release jump shot was legendary.

Prince Fielder-

One of the youngest vegetarian champs on our list, Prince Fielder is the first baseman for the Detroit Tigers. He has been a strict vegetarian since early 2008 — and hasn’t looked back since. His father was also a baseball player in the MLB, and they’re the only father-son duo to each have scored more than 50 home runs in their careers.

Billie Jean King-

Two women vegetarian tennis stars on one list? Indeed — and both deserve it fully. Billie Jean King, a longtime vegetarian, has also been an inspiring force against sexism. Along with winning 12 Grand Slam titles and 16 doubles titles, she’s famous for her Battle of the Sexes match, in which she defeated former men’s Wimbledon champion Bobby Riggs.

Ricky Williams-

Running Back for Miami Dolphins (NFL), A Heisman Trophy-winner who played for the University of Texas. He co-owns a restaurant in Miami that serves meat, but he makes sure that there are plenty of vegetarian-friendly options on the menu.

Mike Tyson-

Iron Mike, one of the most feared fighters in his generations, has taken on a warm and fuzzy persona that includes a shift to veganism for a healthier way of life.

Hank Aaron-

Former MLB Player and a Member of The Baseball Hall of Fame. Aaron was the all-time home-run champion until his record was broken by Barry Bonds. Many baseball purists still regard him to be the all-time record holder because of Bond’s ties to steroids.

Arian Foster- NFL PLayer / Houston Texans

Bill Pearl- Four-time Mr. Universe

Brendan Brazier- Former professional Ironman triathlete (1998–2004), Ultra Marathon Champion

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Training Basics for Cyclists of All Levels

the fitness underground — Sat, 11 May 2013 02:43:03 +0000

Be Your Own Coach / Training Basics for Cyclists of All Levels

Whether you browse fitness websites or the sports aisle at your local Barnes & Noble, you’ll find a wide variety of training advice, and sifting through it can be a daunting task. While some cyclists hire a coach to help make sense of it all, training on your own is simpler than you might imagine. The best coaches and athletes in the world adhere to these six maxims. Here’s how to make them work for you. _____________________________________

Overload:

To get stronger and faster you need to gradually increase the demands you place on your body by riding longer, harder, or more often. For example, if you’re used to riding anywhere from three to five hours a week, adding 18 to 30 minutes to your schedule would create an overload. Aim to increase ride volume by no more than 10 percent each week.

Train In Cycles:

Choose Intensity Over Volume:

If you always ride long and slow you’ll never get out of first gear when it counts. To supercharge your engine, incorporate intervals into your rides at various effort levels. Work up to a minimum of three hard sessions per week, including group rides: Think of them as intervals in disguise.

Rest as Hard as You Ride:

Training adaptations take place while you’re off the bike, so allow for recovery. Your weekly volume should be somewhat challenging without leaving you flat on your face at the end of a week. A single day of rest after a weekend of riding should leave you with plenty of energy to get back in the saddle on Tuesday.

Be Consistent:

Doing three or four short weekday rides with intervals plus longer, more moderate rides on Saturday and Sunday is more effective than saving all of your training for the weekend. You’ll teach your body to push on a consistent basis, keep your metabolism high, and recover quicker. Plus, you’ll get to enjoy the mood-boosting benefits of exercise more frequently.

Track Your Progress:

Keep a training journal or use an online tool such as Strava or Training Peaks to record the length, intensity, and frequency of your rides. Every four to six weeks, do a field test: Find your favorite climb or stretch of open road and track time, distance, heart rate, and/or power over the course of an all-out effort.

Build Your GearBox:

To get faster, work these types of riding into your repertoire:

Recovery- Low heart rate; moderate cadence (80–90 rpm); effort level 1 to 3 (out of 10, your hardest). Forty-five to 75 minutes

Cruising- Deep, steady breathing; 85–100 rpm; effort level 4 or 5. Sixty to 240 minutes

Tempo- Rhythmic breaths; 85–100 rpm; effort level 6. Sample Workout: One to four surges of five to 30 minutes, depending on fitness. Recovery: 50% of the interval time

Brisk- Quick, rhythmic breaths; 90–110 rpm; effort level 7 or 8. Sample Workout: Three to five surges of three to 20 minutes. Recovery: 75–80% of the interval time

Power- All-out; 90–110 rpm; effort level 10. Sample Workout: Four to six surges of 30 seconds to 5 minutes. Recovery: 100–150% of the interval time

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Juicing vs. Blending..? The 411.

the fitness underground — Thu, 18 Apr 2013 01:04:16 +0000

Juicing Is Great—But Blending Is Sometimes Better

(It all comes down to the issue of fiber, and not all of those trendy cold-pressed juices have that important dietary component.)

* Additional Info: Eat Healthy and Thrive (Blog)

Read more here: Blending vs. Juicing - http://eathealthyandthrive.wordpress.com/2012/07/24/juicing-vs-blending

Use the term “liquid lunch” around people of a certain age, and they conjure a leisurely succession of martinis. That is so last century. These days, a liquid lunch is more often juice. I’m not talking the canned juice that takes up an entire aisle at the supermarket and fuels many a kid’s birthday party, but a bottle or to-go cup of stuff that’s often in shades of green that range from Great Dismal Swamp to Day-Glo, depending on whatever combination of nutrient- and antioxidant-rich vegetables (including kale, spinach, chard, watercress, and parsley) it may contain.

Many of those who have jumped on the juice wagon have been inspired to “reboot” by the 2010 Joe Cross documentary, Fat Sick & Nearly Dead. Juicing makes it easier and faster to get more vegetables and fruits (and a greater variety of them) into your diet, or that of your family. And because it usually takes a number of servings of the whole vegetables and/or fruits to produce a few ounces of juice, it’s a highly concentrated source of nutrients. You could argue, in fact, that juice is the ultimate convenience food: You don’t even have to chew, let alone cook.

I’m not being snarky: The most up-to-date U.S. dietary guidelines call for five to 13 servings (2½ to 6½ cups) of fruits and vegetables a day, based on calorie intake, but the average American consumes a dispiriting total of just three cups (not including potatoes) per day. If he or she swings into 7-Eleven or Whole Foods to pick up a juice instead of a soda, how could that be bad?

Many advocates say juicing beats eating whole vegetables and fruits because you can better absorb the nutrients. They also say it can help reduce your risk of cancer, boost your immune system, remove toxins from your body, and help you drop unwanted pounds.

There is some evidence to suggest that some nutrients, especially cancer-fighting carotenoids (which are found in carrots, spinach, apricots, tomatoes, red bell peppers, and more) do seem to be absorbed more readily from juice. But juicing does not provide fat, protein, and complex carbohydrates—all essential to good health. And many foods—including carrots, spinach, asparagus, tomatoes, cabbage, and peppers—supply even more antioxidants (lycopene and ferulic acid among them) to the body when cooked. It’s also worth noting that because most juicing removes fiber from vegetables and fruits (I’ll get to that in a minute), the natural sugars present in the plants (in particular, fruits, carrots, and beets) are absorbed easily, too, causing a spike in your blood sugar (and, not surprisingly, in your energy level) and putting your pancreas into overdrive.

As far as detoxing goes, I’ll explore that subject in greater detail another time, but in short, there is absolutely no scientific evidence showing you can remove toxins by juicing. Our organs (especially the liver) and digestive system do that job by converting toxins into nontoxic substances we excrete. That said, however, our natural detoxification system is made stronger by many foods, including some entire food groups, such as the Brassica family (which counts broccoli, brussels sprouts, cabbage, kale, and watercress among its members) and alliums like garlic, leeks, and onions.

Okay, about dietary fiber: When you toss veggies and/or fruits into most juicers, you are kissing the fiber, which is in the skin and pulp, goodbye. We all know that fiber prevents or relieves constipation, but it also helps you maintain a healthy weight (it provides a sense of fullness) and steady blood sugar levels, and also lowers your risk of heart disease and diabetes. The Harvard School of Public Health recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day. For an adult male between the ages of 19 and 30 who eats about 2,800 calories per day, that means 38 grams of fiber per day; for an adult female of the same age who eats about 1800 calories per day, that means 25 grams. Any mention of fiber brings us to blending, the act of whizzing up fruits and/or vegetables in a blender. Like juicing, blending is a great way to sneak vegetables and fruits that you otherwise might not eat into your diet. But blending always leaves the fiber intact, and if you aren’t eating enough fiber-rich foods, then working a smoothie into your daily routine is a smart thing to do. Eat Healthy and Thrive!___________________________________________

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Super Foods That Boost Your Brain Power

the fitness underground — Sat, 23 Mar 2013 01:46:38 +0000

Instead of popping pills or guzzling excess caffeine to improve your memory and focus, munch on these wholesome super foods. Click through to check out the foods that can improve your brain’s health.

Spinach-

Spinach is high in potassium, which helps to maintain the electrical conductivity of the brain. That conductivity helps produce lightning-fast signals between neurons that make us think more clearly and respond more quickly.

Acorn Squash-

The folic acid in acorn squash can help keep the mind sharp, especially for older adults, a study shows. Folic acid can improve memory and the speed at which the brain processes information. A 2007 study in the journal The Lancet found that folic acid supplements given to hundreds of men and women ages 50 to 70 for three years helped improve cognitive functions that normally decline with age.

Broccoli-

Scientists have discovered that a compound found in broccoli may protect the brain after an injury. This cruciferous veggie contains a chemical called sulforaphane, which protects the brain from further damage by strengthening the blood-brain barrier that allows some of the body’s materials to cross into the brain. A 2009 study in Neuroscience Letters found that sulforaphane given to rats soon after a brain injury improved their performance in a maze test.

Wheat Germ-

Wheat germ is filled with B-complex vitamins that can reduce homocysteine levels in the bloodstream. Homocysteine is a common amino acid found in blood, and large amounts have been associated with heart and blood vessel disease. A 2002 study in the journal Stroke also found that moderately high levels of homocysteine were linked with stroke, Alzheimer’s disease, and vascular dementia.

Water-

Water makes up 85 percent of the brain’s weight. Staying hydrated can have a direct impact on brain volume, a 2005 study in the journal Neurology found. Researchers discovered that not taking in fluids for 16 hours resulted in a 0.55 percent decrease in brain volume. But after rehydrating, total brain volume increased by 0.72 percent. So drink up!

Brazil Nuts-

The magnesium in Brazil nuts could help the brain function better. Science Daily reported on a 2010 study in the journal Neuron that found boosting brain magnesium improved learning and memory in rats, leading researchers to suggest that taking in more magnesium could be one way to improve cognitive function. Brazil nuts are a great source of magnesium and also contain healthy monosaturated fats.

Avocado-

Avocados are delicious and full of healthy monounsaturated fat. The American Heart Assn. says that eating foods high in monounsaturated fats can help decrease the amount of LDL “bad” cholesterol in the blood. This can help improve blood flow throughout the body, decreasing the risk of stroke.

Blueberries-

Eating blueberries may improve memory, learning, and general cognitive function, thanks to a compound they contain called flavonoids. According to Psychology Today, flavonoids help protect the brain from free radicals, which can harm healthy tissue and are associated with memory decline.

Fish-

Fish that are rich in omega-3 fatty acids, such as herring, sardines, and wild salmon, may be essential for memory, cognitive performance, and behavioral function, according to the University of Maryland Medical Center. Since the body can’t produce omega-3s they must be consumed; eating foods rich in these fatty acids is best. * (Being Vegetarians, we have to skip this one!)

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Train Movement, Not Muscles

the fitness underground — Sun, 03 Mar 2013 01:56:13 +0000

“Train Movement, Not Muscles”

I was recently seeking out new information and was researching alternative types of training concepts (methods/programs) for athletes, particularly triathletes and came across this awesome short article by Vern Gambetta. I really connected with what Mr. Vern Gambetta was talking about since it kind of paralleled my school of thinking, he stated that the key thing athletes (particualrly triathletes) need to learn is to “Train Movement, Not Muscles” and that as athletes we should move away from the rather old school concepts of training individual muscle (as traditional body builders do). “Connect” and “coordinate” are the new buzzwords, and the right type of resistance work can help your body to do this so you end up being more efficient, less fatigued, as well as decrease you chance of a season ending training injury.

“If your gym time is spent doing body-building moves or all machine-based exercises, you’re probably not training what you need to train,” says Vern Gambetta, author of Athletic Development: The Art and Science of Functional Sports Conditioning, and consultant to college swim teams including Harvard, Kenyon, the University of Michigan, and sports teams including the New York Mets, the San Francisco 49ers and the U.S. Soccer Federation.

Mr.Gambetta really sparked my intrest (I thrive on learning new concepts and love all types of educational information that is going to make me a better trainer, instructor, coach and athlete) so I just ordered his book, Athletic Development: The Art and Science of Functional Sports Conditioning, to learn more about his concepts that I will be sharing with y’all in the future as have a chance to study, learn and apply new concepts.

The following are some valuable tid-bits from the article I read:

* Don’t just lift. Coordinate.> “You want to get all the parts of your body working together so you’re as streamlined and effective as you can be in the water, as aerodynamic as you can be on the bike, and as efficient as you can be in putting force into the ground on the run,” he says. To train that kind of unimpeded flow, you’re better off doing walking lunges with a twist holding a medicine ball, for example, than just doing squats on a rack.

* Avoid isolation. > “The old way of training would have been to do a bench press or overhead press for shoulder strength. That’s counterproductive,” says Gambetta. The new way: “Push-ups on rings, a suspension device (like TRX), or even elevating your feet on a chair helps you hit all the supporting muscles and synergistic muscles that enhance strength.” The bonus: less risk of injury due to less stress on a single joint. And since the goal is better function throughout the body, not visible muscle definition, it’s essential to train the way you move. If you don’t run lying down, then why do ab work with your body positioned that way? “Do more exercises on your feet, while you’re moving and standing, as opposed to being supine or prone,” says Gambetta.

* Consider the killer core workout, Crawling.> Tougher than you ever remember, crawling on your hands and feet (not knees) is an amazing exercise for core stability and for linking the hip to the shoulder. “It also activates both sides of the brain, which helps stimulate coordination,” Gambetta says.

* The Workout. > There is no one perfect program, which is OK — change is essential to effective training anyway. Gambetta lays out some useful guidelines: “I always say thatwithin a 7 to 10 day training cycle, I want to see pulling, pushing, squatting, lunges, and step-up movements, along with rotational and bracing type of movements.” This is a sample workout of the types of movements that cover the recommendations. You can do those in any number of ways (the cable machine is great for this,too), but this is an easy dry-land workout that you can do anywhere with an fitness band.

» Walking lunges with a twist/optional medicine ball: With every lunge, twist to both sides.

» Elevated pushups: Put your feet up on an elevated surface such as a chair or a TRX type of suspension device.

» Rows (with elastic band around mid-torso level doorknob): Wrap a resistance band around both sides of a doorknob, leaving the door open. Hold one end in each hand and slowly pull your arms in until your hands are level with your chest and your elbows are behind your torso.

» Bear crawls: Get on all fours (feet, not knees) and crawl forward.

» Step-ups: Depending on ability level, step up onto a stable surface and drive the knee up to the chest. Arms can mimic a running motion. Do 8–10 reps of each. Do twice a week during race season. You should feel like you’re working, but the point isn’t to reach muscle failure; it’s to challenge your muscles without wiping you out.

Food for thought!

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The Fitness Underground-Los Angeles c.2013

Da Bald 1′s Seven Simple Rules To A Happy Life!

the fitness underground — Fri, 01 Feb 2013 17:56:11 +0000

Da Bald 1′s Seven Simple Rules To A Happy Life!

1. Start each day with a grateful heart.

2. Focus on the positive aspects of every person and thing you encounter.

3. Make smart choices when you eat and exercise daily.

4. Smile at a complete stranger.

5. Lend a helping hand to someone in need.

6. Tell someone you love.. that you love them.

7. End each day with a grateful heart.

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EAT HEALTHY & THRIVE: PROTEIN / Top Plants that are High in Protein

the fitness underground — Mon, 28 Jan 2013 20:25:59 +0000

Today I saw a “food guide” posted on Facebook that listed (Proteins, Carbs, Fats). I was totally bummed and somewhat disppointed that under the “Protein” column, there was “NO” mention of any other sources of protein other than from animals. Not one mention of PLATE BASED PROTEINS..!!! So in hopes of educating and informing, I decided to post the following, please read on….

PROTEIN: Top Plants that are High in Protein

Protein is an essential part of any diet and vegetables are a great way to get more protein into your diet. This seemingly insignificant nutrient is deceptively hard-working and is vital to every cell, tissue, bone, and muscle in your body. Protein has many different functions and given that is makes up a massive 40% of our bodies’ dry matter, it begins to become clear how significant protein is. Protein is key to the growth and repair of your muscles, bones, ligaments, tissues, and even your hair, skin and nails. It also boosts your immune system and helps your body fight infection. It maintains bodily functions, such as digestion, metabolism and circulation.

Although I think many people are “Protein Obsessed”, (too much protein isn’t good for your body either and too much protein when processed will turn to Fat, believe it or not, it’s a fact!) Most people are consuming 50% more protein than what they need. That extra protein is stored as fat and also paces an extreme burden on your kidneys. Also people have been so brain-washed that the only way to get protein is via animal sources. Being a strict Vegetarian, I know this statement to be totally incorrect!

Vegetables do have substantial protein levels and can act as great substitutes for animal proteins (without some of the health risks associated with animal protein) and adding more vegetables into your diet is crucial for a number of factors. For one they are highly dense in nutrition with a low calorie count while providing you with a whole range of essential vitamins and minerals that are needed to maintain your basic cell metabolism and strengthen your immune system.

Did you know a cup of broccoli had 3 grams of protein, better yet..did you even know broccoli was a protein source?

Per calorie, broccoli has more protein than steak!

A 1/4 cup of Almonds contain 8 grams of protein!

Various vegetables, nuts, seeds, beans and legumes are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. (There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you’re getting all the amino acids you need for muscle growth and cell repair.)

If you keep reading you will quickly see (and understand) that protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places!

> Here are just some of the best protein-packing vegetables available:

Asparagus- Per serving, asparagus delivers over 3g of protein. This lanky, green vegetable is extremely versatile, as it can be boiled, grilled, sauteed or steamed.

Cauliflower- Excellent in curries and soups and equally appealing eaten mashed or as a steamed side dish; not only is cauliflower versatile and healthy but it contains 3g of protein per serving.

Broccoli and Brussels Sprouts- Tying for fourth place are two more examples of healthy, green vegetables: broccoli and brussels sprouts. Both of these vegetables are protein-rich, low in fat and easily prepared; making them ideal side-dishes.

Artichoke- Artichoke is another vegetable that is high on the list when it comes to protein content. Serving up just under 3g of protein per serving, artichokes are an excellent addition to pasta, salads and soups and provide an earthy, intense flavor.

Watercress- Tiny yet surprisingly rich in protein, watercress is next on the list. Per 100g serving, watercress delivers almost 3g of protein, which, for its size, renders it an excellent source of the nutrient. Perfect for salads, soups and sandwiches, watercress can easily find its way into your diet.

Sweetcorn- It might be slightly more calorific than the other vegetables listed here, but sweetcorn also has its benefits: Per serving, it contains almost 3g of protein and is a delicious addition to many popular recipes.

Kale, Spinach, Chard- are just a few more to add to the list and some of my favorites!

> Here’s some other place to find your protein:

* Nuts / 1/4 cup / Protein

Peanuts, raw – 9 g

Almonds, dry roasted – 8 g

Pistachios – 6 g

Hazelnuts – 5 g

Pine nuts – 5 g

Cashews, raw – 5 g

Walnuts – 4 g

Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months). ___________________________________

* Legumes / 1 cup cooked / Protein

Soybeans – 29 g

Lentils – 18 g

Split peas – 16 g

Navy beans – 16 g

Garbanzo beans (chickpeas) – 15 g

Black beans – 15 g

Kidney beans – 15 g

Lima beans – 15 g

Pinto beans – 14 g

Beans- Beans top the list when it comes to protein-rich food sources. Pinto, garbanzo, white, kidney, lima and soy beans are all packed with protein. Per 100g, the average protein content of beans is 9g, but some varieties contain as much as 12g per 100g – making the almighty bean the vegetarian source of protein.

Dried peas, beans and lentils belong to a group of food known as “pulses” or “legumes.” Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber andiron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

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* Soy Foods / Protein

Soybeans, 1 cup cooked – 29 g

Tempeh, 4 oz cooked – 21 g

Edamame, 1 cup shelled – 20 g

TVP, 1/4 cup dry – 12 g

Soy nuts, 1/4 cup roasted – 11 g

Tofu, 4 oz raw – 9 g

Soy nut butter, 2 tablespoons – 7 g

Soymilk, 1 cup sweetened – 7 g

Soymilk, 1 cup unsweetened – 7 g

Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and “meat analogs,” such as vegetarian “chicken” or faux “ribs” are all becoming more popular as more Americans practice vegetarianism.

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* Grains / Protein

Amaranth, 1 cup cooked – 9 g

Quinoa, 1 cup cooked – 9 g

Whole wheat pasta, 1 cup cooked – 8 g

Barley, 1 cup cooked – 7 g

Spelt, 4 oz cooked – 6 g

Oats, 1 cup cooked – 6 g

Bulgur, 1 cup cooked – 6 g

Buckwheat, 1 cup cooked – 6 g

Brown rice, 1 cup cooked – 5 g

Whole wheat bread, 1 slice – 4 g

Sprouted grain bread, 1 slice – 4 g

In a culture that focuses largely on wheat, it’s easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in proteinquality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

_______________________________________

* Seeds (1/4 cup) / Protein

Hemp seeds – 15 g

Pumpkin seeds, roasted – 9 g

Flaxseed – 8 g

Sunflower seeds, roasted – 8 g

Sesame seeds, roasted – 6 g

Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

Again, as you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places!

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the fitness underground — Tue, 22 Jan 2013 18:11:06 +0000

I came across this awesome Tony Robbins quote this morning and just had to share it, because it really hits home for so many people that have been on my mind! Thanks Tony!

“Those who succeed not only understand the specific outcome they are after in a given situation, but they also have unleashed the driving force of purpose.

So often in life we know what we ‘should’ do, but we don’t have compelling enough reasons, a significant enough ‘why’ to get ourselves to do whatever it takes to achieve what we really want.” * Tony Robbins

______________________________________

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* * * * * * * * * * * * * * * * * * * * * * * * *

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Buy Your Copy Here Today: http://www.lulu.com/spotlight/Texasb

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The Fitness Underground-Los Angeles c.2012

Ten Tips On Spiritual Growth

the fitness underground — Sat, 22 Sep 2012 03:58:22 +0000

Ten Tips On Spiritual Growth

Spiritual growth is the process of inner awakening, and becoming conscious our inner being. It means the rising of the consciousness beyond the ordinary existence, and awakening to some Universal truths. It means going beyond the mind and the ego and realizing who you really are.

Spiritual growth is a process of shedding our wrong and unreal conceptions, thoughts, beliefs and ideas, and becoming more conscious and aware of our inner being. This process uncovers the inner spirit that is always present, but hidden beyond the ego-personality.

Spiritual growth is of great importance for everyone, not only for people who seek spiritual enlightenment and choose to live in far away or secluded places. Spiritual growth is the basis for a better and more harmonious life for everyone, a life free of tension, fear and anxiety.

By discovering who we really are we take a different approach to life. We learn not to let outer circumstances influence our inner being and state of mind. We manifest composure and detachment, and we develop inner power and strength, all of which are very useful and important tools.

Spiritual growth is not a means for escaping from responsibilities, behaving strangely and becoming an impractical person. It is a method of growing and becoming a stronger, happier and more responsible person.

You can walk on the path of spiritual growth, and at the same time live the same kind of life as everyone else. You do not have to live a secluded life in some far away place. You can raise a family, work or run a business, and yet at the same time engage in practices that lead to inner growth.

A balanced life requires that we take care not only of the necessities of the body, feelings and mind, but also of the spirit, and this is the role of spiritual growth.

10 tips for spiritual growth:

1. Read spiritual and uplifting books. Think about what you read, and find out how you can use the information in your life.

2. Meditate for at least 15 minutes every day. If you do not know how to meditate, it is easy to find books, websites or teachers who can teach you meditation.

3. Learn to make your mind quiet through concentration exercises and meditation.

4. Acknowledge the fact that you are a spirit with a physical body, not a physical body with a spirit. If you can really accept this idea, it will change your attitude towards many things in your life.

5. Look often into yourself and into your mind, and try to find out what is it that makes you feel conscious and alive.

6. Think positive. If you find yourself thinking negatively, immediately switch to thinking positively. Be in control of what enters your mind. Open the door for the positive and close it for the negative.

7. Develop the happiness habit, by always looking at the bright side of life and endeavoring to be happy. Happiness comes from within. Do not let your outer circumstances decide your happiness for you.

8. Exercise often your will power and decision making ability. This strengthens you and gives you control over your mind.

9. Thank the Universe for everything that you get.

10. Develop tolerance, patience, tact and consideration for others.

___________________________________

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Eat Healthy & Thrive: Why bananas are good for you?

the fitness underground — Wed, 05 Sep 2012 00:50:00 +0000

Why bananas are good for you?

- When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.

• Depression: According to a recent survey amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

• PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

• Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

• Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect way to beat high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

• Brain Power: 200 students were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

• Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

• Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

• Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

• Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

• Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

• Nerves: Bananas are high in B vitamins that help calm the nervous system.

• Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

• Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

• Temperature control: Many other cultures see bananas as a “cooling” fruit t hat can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

• Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer, tryptophan.

• Smoking: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

• Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

• Strokes: According to research in “The New England Journal of Medicine,” eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

• Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

_____________________

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Buy Your Copy Here Today: http://www.lulu.com/spotlight/Texasb

*__________________________*

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Join us! Get Fit, Stay Well and Thrive in 2012.

A year from now you may wish you had!

The Fitness Underground-Los Angeles c.2012