Anabolic Lifestyle: Time Restraints

Time Restraints

    I personally have found time restraints to big one of the most challenging elements in my life.  Right now I'm working on losing weight and spend upwards of 13 1/2 hours a week exercising.  This doesn't include the 1 to 2 hours a day of food prep and training prep.  In essence, fat loss is taking up aproximatley 28 hours of my time each week.  I also work over 40 hours a week and have a wife and daughter whom I both cherish. 

    It's laughable that so many people complain they don't have enough time to eat right or exercise.  Obviously I don't have a problem putting the time in to accomplish said goal, but I do have a tendancy to shut down on other aspects of my life.  I tend to put less effort in to day to day duties (helping around the house, yard work, etc.) and I tend to put forth less effort in my relationships.  One word explains this: UNACCEPTABLE!  Yes, unacceptable is the perfect word.  It doesn't matter what your goals are if you don't continue to nourture the relationships with your loved ones. 

1 Timothy 5:8 Anyone who does not provide for their relatives, and especially for their own household, has denied the faith and is worse than an unbeliever.

Spending time with your family, whether it be talking, playing, teaching, relaxing, and or praying are all important aspects of providing for your family.  They don't just need clothes on their backs, food to eat and a roof over their head.  They need your love, time and commitment.

    Taking the time to meditate on your priorities and see where your energy is being spent is of utmost importantance for the husband, father and spiritual leader of the family.  I fall short often and must remind myself of the order for which my priorities should be.

Romans 3:23 for all have sinned and fall short of the glory of God,

I strive to be the best follower of Christ, husband, father, son, friend and employee I can be.  Don't let the frivilaties of life suck you in.  TV doesn't matter!  The internet doesn't matter!  Parties don't matter!  Getting drunk is stupid!  Drugs are stupid!  Gambling is stupid!  Playing games is not important!  Anything that pulls you away from time spent with your family is stupid!  Even focusing on losing weight right now for me is stupid if it pulls me away from my family!  Stop, meditate on your priorites and get them straight.  You will have a better and more enjoyable life while serving God!

Thanks for listening to my rant.

Philippians 4:13 I can do all things through Christ who strengthens me.

Anabolic Lifestyle: Pan Fried Rib-eye in Coconut Oil with Sauteed Kale and Boiled Okra

Pan Fried Rib-eye in Coconut Oil with Sauteed Kale and Boiled Okra

     This is my all time favorite cut of beef.  The only thing better is a "bone in" rib-eye!  I pan fried this baby in some natural coconut oil and it was delicious.  I added in some boiled okra and topped it off with sauteed kale.

Rib-eye:
1 rib-eye
1 tbsp natural coconut oil
Tony's herbal to taste
*brown on both sides

Okra:
4 cups okra
no spices
*cover with water in a pot and boil until soft
*don't forget that okra can be eaten raw

Kale:
2 cups chopped kale
no spices
*non-stick cooking spray on pan and saute to likeness

On a side note OKRA is a powerhouse of a plant!  It has many qualities and properties that help ensure a healthy diet.  Here are few facts about Okra:

1) High in fiber that helps stabilize blood sugar
2) Can bind excess cholesterol and toxins (bile acids) and helps to filter them out
3) It's a great laxative
4) It helps lower the acidity in the body which makes our bodies more proficient
5) It has been used for curing ulcers
6) It has been used for keeping skin healthy (less blemishes)
7) It has been used to lower inflamation in the body

    Wow, now that is impressive.  I understand that some people have an aversion to okra, especially in it's boiled form but there are many ways to cook and or consume okra.  Again, remember that it can be eaten raw.  Try cutting up some okra and adding some salt and vinegar to eat or just find some good quality pickled okra at a local farmer's market.  It can be cut up and added to salads.  You can even saute okra.  Heck, you could make up some gumbo.  Just remember that the more you cook it the more it loses it's healthy benefits.  This was a fun meal and hope you give it a try.

Thankful for God and His unending patience!

Anabolic Lifestyle: Wild Caught Sockeye Salmon with Lime Caper Sauce and Sauteed Broccoli, Onions and Garlic

    I just whipped up a quick meal for my wife and myself with ingredients we happened to have in the house.  Just using what I have in the house is a lot of fun and sometimes I come up with some pretty good meals or at the very least ones that my family and friends enjoy.  The secret to success is to always keep your cupboard and fridge stocked with high quality foods.

Salmon:
1 Large can of Wild Caught Atlantic Sockeye Salmon (drain fish)
*Makes 2 Servings

Lime/Caper Sauce:
2 tbsp of organic greek yogurt (zero fat)
1 tsp lime juice (or to taste)
1 tsp rice wine vinegar (or to tast)
1/2 tbsp capers (mash these up with a fork)
1/2 to 1 tsp of parsley
*Makers 2 Servings

Broccoli/Onions/Garlic:
1 head of broccoli washed and cut into small cubes
1/4 of an onion sliced
1/2 garlic clove minced
1 tbsp Natural soy sauce
*Saute over nonstick cooking spray until browned then add soy sauce to deglaze pan and cook for 1 more minute
*Makes 2 Servings

   What's really great about this meal outside of the taste is that broccoli can help cut down on estrogen levels, the garlic can help increase testosterone, onions may help decrease blood lipids and blood pressure while destroying bacteria plus the fatty acids in the salmon can decrease inflamation and help decrease cholesterol.  And don't forget the greek yogurt improves gut health.  Wow, this meal really packed quiet a punch!  If you like fish and are in a hurry then give this meal a try.  It's a life saver!

Anabolic Lifestyle: Testosterone Boosting Foods

Testosterone Boosting Foods

    Last night I wanted a meal that would fit into my calorie and macro-nutrient ratios while helping to make sure I don't have any drops in testosterone while dieting.  If you diet long enough with enough of a caloric deficit testosterone may decrease.

Symptoms of low testosterone:
A) Decreased energy
B) Depression
C) Irritable
D) Atrophy (muscle loss)
E) Increase in body fat

    I decided to saute some brussel sprouts and garlic slivers in some olive oil and made an omelet with eggs and ground beef.

Recipe: (Sauted Brussel Sprouts & Garlic Slivers)
*Brussel Sprouts (2 cups sliced in half)
*Garlic (Whole clove cut into slivers)
*2 Tbsp extra virgin olive oil
*Tony's spice for taste
-Saute brussel sprouts and garlic in the olive oil until garlic is browned

Recipe: (Beef Omelet)
*4 whole omega 3 eggs
*3 oz 93% lean ground beef (leftovers)
*Non-Stick/ Non-Calorie cooking spray for pan
*Sage and salt for taste
-Mix and cook as an omelet

So why did I choose these foods?  I choose them for a few reasons.  To make it easy here is a list of the ingredients I used as well as well as a few others with explanations of how they may increase testosterone levels.

Testosterone Boosting Foods List:

1. Brussel Sprouts; Broccoli; Cabbage: The chemical Indole-3-Carbinol found in these foods may help to reduce estrogen
2. Eggs: Cholesterol, which naturally occurs in eggs, is a precursor to testosterone
3. Garlic: Allicin, which naturally occurs in garlic, reduces cortisol and increases testosterone (may be helpful for fat around the belly)
4.  Olive Oil/ Nuts: Contains essential fatty acids which are involved in testosterone production and can help decrease inflammation within the body
5. Lean Meats (beef)/Seafood (oysters): Contains zinc which forms an enzyme used in producing testosterone; contains iron which helps in saturating the blood with oxygen which indirectly affects testosterone levels; contains magnesium which may increase bio-available testosterone; contains protein which has been shown to increase the amount of testosterone that enters muscle cells when consumed post workout; contains saturated fat which indirectly increase testosterone levels

My meal really hit the spot!  It tasted wonderful and also enhanced my mood.  If you want to maintain or increase testosterone levels then be sure to try these foods out.  Always be mindful of food allergies and/or predispositions such as high blood pressure, high cholesterol, diabetes, etc.  Also be sure to consult your physician/doctor before changing your diet or eating foods you are not sure about.  Live life in Christ for Christ!

Anabolic Lifestyle: Low Carb Protein Smoothie

This is a recipe I came up with that tastes like a Protein Smoothie from a nearby smoothie shop where I live.  This is way cheaper, same texture and just as good!

Here is the base recipe:
1 cup unsweetened almond milk
1/2 cup water
2 servings of chocolate whey isolate
2-3 tbsp sugar free vanilla syrup
1/4 tsp xanthum gum
1 1/2 cups ice
*Blend until thick and smooth

Nutrition Facts:
268 Kcals
53 grams of protein
4.5 grams of fat
5.8 grams of carbs
4.8 grams of fiber
1 gram of Net Carbs!

2 tbsp of Natural Peanut Butter can be added to make the flavor taste like a Heath Bar and you get some healthy fats.  Keep in mind this changes the nutrition facts.  Any time you are looking for a healthy alternative to a desert then look no further than some low carb protein smoothies.

Anabolic Lifestyle: (Strength: Muscle, Willpower or Faith?)

Strength: Muscle, Willpower or Faith?

    Strength is an important aspect of my life as well as other’s lives.  The many perceptions of strength manifests itself in people’s lives such as the ability to pick up heavy things, protect and or defend loved ones, going above and beyond duty as well as performing a task or duty for God even though they don’t know the outcome of said task or duty.  Keep in mind that I said, “perceptions of strength.”  Why do I say this?  Well, let’s first look at the definition of strength as per the Webster dictionary.  Strength is as follows:

1) the quality or state of being strong

2) power to resist force

3) power of resisting attack

4) a : legal, logical, or moral force b : a strong attribute or inherent asset

5) degree of potency of effect or of concentration

6) force as measured in numbers

7) one regarded as embodying or affording force or firmness

8) maintenance of or a rising tendency in a price level

As can be seen the standard definition of strength has many facets.  The standard definitions can be deceptive though, in the sense that strength is depicted as physical and mental attributes (inner/vanity) while neglecting spiritual aspects (outer/humility).  This phenomenon of the “all about me” or “self help/improvement crowd” can easily be seen in our society.

It’s somewhat ironic that God says in Philippians 4:13, “I can do all things through him who strengthens me.”  God understands all the facets of strength in regards to the standard definitions and He wants us to improve, grow and succeed, but what people miss and what’s ironic is that He wants us to improve, grow, and succeed in serving Him and walking the narrow path.

Matthew 7:13-14 Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. ¹⁴ But small is the gate and narrow the road that leads to life, and only a few find it.

He doesn’t want us to improve, grow and succeed just for the sake of it.  He wants us to take up the cross, die to ourselves/world and trustingly, unwaveringly follow Him for His glory not our own.

Luke 9:23 Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me.”

1 Corinthians 6:20 For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's.

            So what exactly is strength?  Is it the ability to pick up something heavy, to persevere at a task or is it trustingly following God?  I would say it is all of the above.  God knit us in the womb and gave us our strengths.

Psalm 139:13 For you created my inmost being; you knit me together in my mother’s womb.

In reality not using the strengths that God has given us is actually weakness where as following God is strength!  Christ said in Matthew 17:20, "Because you have so little faith. I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there' and it will move. Nothing will be impossible for you."  Now that is Strength, but keep in mind, it is not our strength but God’s strength that He gives us by our Faith in Him.  In conclusion, strength has many attributes and facets and we must use them to bring God glory and in doing this one will truly understand strength.

Anabolic Lifestyle: Low Carb Shrimp Tacos

Family Fave!

Low Carb Shrimp Taco:
1 lb raw shrimp- add Tony's spice and saute until pink
2-4 cups shredded cabbage- add Cavendar's spice and saute until light brown
1 avocado sliced or chopped
1 bellpepper sliced and sauted to liking
1/2 large onion sliced and sauted to liking
*add natural sour cream to taste
*use low carb wraps as a shell (these had 4 net carbs)
*chopped tomatoes, salsa or cheese can be added but were not used in this recipe

Nutrition Facts:
*Makes 4 servings
*1 serving =
    340 kcals
    38.5 grams protein
    14.1 grams fat = Sat: 3.2 grams/ Polyunsaturated: 2.9 grams/ Monounsaturated: 5.1 grams
    21.9 grams of carbs
    11 grams of fiber = 10.9 Net grams of carbs

*For a lower carb version use less cabbage and toss out the wrap.

OM NOM NOM NOM!!!!!!!!