Anabolic Lifestyle: "Many Ways to Skin a Cat"

"Many Ways to Skin a Cat"

Diet:
    I can't tell you how many times I've heard this cliche and very old adage!  It's something that has come up a lot lately in different aspects of my life.  I've had many people approach me about dieting wanting the "secret" or the "one true" diet, but in this regard there are many different diets a person can utilize to achieve their goals.  On a professional level I help people develop dietary habits that fit them on an individual level while taking into consideration metabolism differences, insulin sensitivity, activity levels, muscle mass, health history, etc, but I have found that some people will do their own thing and make excellent progress.  You may be asking why that is and usually it's because the diet the person has chosen has the right amount of calories to gain or lose weight and the person just so happened to choose a type of diet that fits their metabolism and insulin sensitivity.  Obviously it's easier to have a professional do this so you won't be in a "hit or miss" type dilemma and so you can make steady progress throughout the diet.

Exercise:
    Resistance training and Cardiovascular training can also be this way.  A person may choose just the right routine right off and make steady progress but again they may not and could be just spinning their proverbial wheels.  There is one more thing though that I have found in common with people whom choose their own diets and exercise programs and make steady progress.  They wholeheartedly believe in the diet and exercise program and because of this they will put all the effort they possibly can into it to make it work. 

Belief:
    We could argue over the semantics of why some systems work better than others, but it's hard to debate with somebody that truly believes in "their" system.  Belief in a system is extremely important.  It takes out a lot of stress spent on wondering if what you are doing is just right for you.  Also, it will make you work very hard and as people say, you can get great results on an awful program or diet if you put 110% effort into it!
     Belief brings me to another point altogether.  I've had opportunities lately to speak with people about their world views, specifically their belief or non-belief in God.  Many people believe there are many "ways" to God.  For simplicities sake I'll just call this Salvation though many people would call it becoming a god, finding paradise, becoming enlightened, etc.  Many different religions have a focal point or god that they worship and have many different methods of making peace with this focal point or god within their given religion.  My main point normally for these people is that there are not "many ways to skin a cat" when it comes to the God of the universe!  Jesus said that only through him will you have salvation:

John 14:6 Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.

Many people will normally argue over this and say God doesn't exist, that Jesus was not God in the flesh and God would never doom His people to hell.  

First of all God has revealed Himself to every man:

Romans 1:19-20 ^"since what may be known about God is plain to them, because God has made it plain to them. For since the creation of the world God’s invisible qualities- his eternal power and divine nature- have been clearly seen, being understood from what has been made, so that people are without excuse."

Secondly, Jesus is God in the flesh:

John 1:1 "In the beginning was the Word, and the Word was with God, and the Word was God." 
John 1:14 "And the Word became flesh, and dwelt among us, and we beheld His glory, glory as of the only begotten from the Father, full of grace and truth." 

Finally, God doesn't doom anyone to hell.  Matter of fact, He wants all people to come to repentance:

2Peter 3:9  The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance.

Now, you can "believe" as hard as you want in your system which you believe will bring you Salvation outside of Christ Himself, but if you are wrong then you're in a heap of trouble. If you are wrong then going against God is sin and not accepting His sacrifice of His only begotten son leaves you with no choice but hell.  God doesn't doom you to hell you doom yourself with an eternity spent without Him.  In retrospect there aren't always "many ways to skin a cat".  If you need help with your diet or exercise regimen then seek out a professional.  If you want salvation then the speak with the only "pro" that can bring you salvation, Jesus Christ!


To God be all Honor and Glory!

Anabolic Lifestyle: Fitness Trainers/Nutrition Specialist VS Popular Media

Fitness Trainers/Nutrition Specialist  VS  Popular Media

    I notice so many people that become aware of their poor health and decide to correct this.  This is a great thing but so many people immediately go to popular media such as magazines, TV ads, internet ads and various other "resources".  The problem with this is the amount of misinformation contained within these resources.  Popular media is about making as much money as possible with as little effort as possible.  Don't get me wrong, a specialist trained in Fitness/Nutrition is also trying to make money but a true professional is going to try their utmost to help you achieve your goals while still being cost effective for you.  They genuinely care where as popular media could care less as long as you pay them.  Below is a list of differences between Fitness/Nutrition Specialist and Popular Media:

Fitness/Nutrition Specialist                      Popular Media
    

Tailored to fit your schedule, preferences and goals	Gives a cookie cutter routine that does not take the individual into account
Lower rate of injuries	Higher rate of injuries
Wants to improve peoples’ quality of life	Wants your money
Will point out contraindications (exercises you shouldn’t perform and foods you shouldn’t consume)	Don’t care whether something will hurt you or not
Utilize tried and true information grounded in research and applied sciences	Always jumping from one fad to the next
Debunk myths	Create myths
Can help you with fat loss, strength, muscle building (hypertrophy, mobility, flexibility, pain management and improvement at a specified task (sport/daily activities)	Usually geared towards weight loss or building muscle
Can prepare you for popular training	Don’t normally have any preparatory period before beginning popular training
Help you understand the reality of what it takes to achieve your goals	Give false promises
Take into consideration your physical attributes, abilities and pre-existing conditions which may cause limitations	Assume you can handle whatever they tell you to do
Take into consideration your health/medical history and gear your diet towards your goals and specific body chemistry	Gives a cookie cutter diet which may make pre-existing health/medical conditions worse

This is by no means an exhaustive list or even always right but I have found for this to be the trend.  Always be wary of popular media and strive to find the best specialist you can within your budget to achieve the best results you possibly can.  I myself go to other specialist in my field to continue to educate myself and ad to my toolbox so I can better help my clients.  I want to perform at my utmost since God calls me to do so.

  2 Thessalonians 3:10  “If a man will not work, he shall not eat.”
Do all things in Christ,

Rick Haven

Anabolic Lifestyle: Low Carb Cabbage and Shrimp Bisque

Low Carb Cabbage and Shrimp Bisque

 

This is another one of my meals where I just searched the kitchen and threw some things together and vuala!  It came out great!

Recipe:
1 chopped garlic bulb sauteed
1 cup of frozen pepper and onion medley sauteed
1 can of lite coconut milk
1/2 cup unsweetened almond milk
2-3 cups shredded cabbage
1 lb cooked shrimp
Chili powder, Tony's spice and pepper to taste
*Add all ingredients to a sauce pan and bring to a boil.  Lower heat and simmer for 10 minutes.  Toss in cooked shrimp and let sit 2-5 minutes and enjoy!

Anabolic Lifestyle: Diet: Carbs or Low Carb?

Diet: Carbs or Low Carb?

                There really is a lot of misinformation when it comes to whether a person can eat carbohydrates or not and what kinds to eat.   I have gotten a lot of questions lately about eating carbohydrates and have come to the conclusion that many people are ignorant of how to utilize the macronutrient know as carbohydrate.   I’ll be focusing on the following questions to possibly alleviate this ignorance:

1)      Should we eat carbohydrates?

2)      How many carbohydrates should we consume if we choose to do so?

3)      When should we eat carbohydrates?

4)      What type of carbohydrates should we consume?

First, one must grasp the meaning of diet.   Diet simply means all the food that we eat.  That’s pretty simple right?  What people normally think diet means is a “fad” diet to lose weight.  Well, doesn’t a weight loss diet fit under the header “DIET”?  It does not.   A weight loss diet is actually considered a dietary habit, which are habitual decisions made during the day in regards to food choices.  For the sake of this discussion I’ll be focusing on the DIETARY HABIT of weight loss.

Should we eat carbohydrates?

                Whether or not a person should eat carbohydrates is based on their “sensitivity”.  Now, most people think they are either sensitive or insensitive to carbohydrates.   They can be neither in actuality!  To understand this one must realize we are either sensitive or insensitive to insulin.  When a normal body consumes carbohydrates there will be a spike in blood sugar (glucose).  The pancreas will then release insulin to shuttle the glucose to the muscles, liver and adipocytes respectively.  If a person is insensitive to insulin glucose will continue to circulate within the blood which may cause fat gain, diabetes, atherosclerosis and a host of other metabolic diseases.  You may be thinking, “How do I know if I’m insensitive to insulin or not?”  Following are a few trends I like to keep in mind when deciding on how many carbohydrates to consume.   Keep in mind that these trends are by no means comprehensive or even always correct.

You may need fewer carbohydrates if you answer yes to these:

1)      Are you diabetic?

2)      Are you overweight or obese?

3)      Do you have a family history of diabetes, atherosclerosis, or other metabolic diseases?

4)      Are your family members overweight or obese?

5)      Do you become lethargic after consuming carbohydrates?

6)      Do you tend to gain fat mostly in your sides and stomach?

You may need more carbohydrates if you answer yes to these:

1)      Do you have a hard time gaining weight?

2)      Do you feel energetic after eating carbohydrates?

3)      Are your family members lean?

4)      There isn’t any family history of diabetes, atherosclerosis, or other metabolic diseases?

5)      Do you tend to not gain weight in your sides and stomach?

How many carbohydrates should we consume if we choose to do so?

Now that you have an idea on whether to start on the higher or lower end of carbohydrate intake let’s discuss the literal amount of carbohydrates by grams to consume.  For most people I like to utilize a generic formula for calculating carbohydrate intake.  I multiply grams of carbohydrates by weight in pounds.   Here is a chart to make this more understandable.

Carbohydrate Intake

2 X BW	1.5 X BW	1.0 X BW	.5 X BW
Sensitive to Insulin	Moderately Sensitive to Insulin	Moderately Insensitive to Insulin	Insensitive to Insulin

-BW (Body Weight in Pounds)

Start on the high end if you are sensitive to insulin (handle Carbohydrates well) and start on the low end if you are insensitive to insulin (can’t handle Carbohydrates well).  If you don’t know where to start just begin in the middle of the chart with 1.25 X BW.  For instance if you are a 200lb man then multiply 200 times 1.25 to get 250 grams of carbohydrates per day.  From there adjust your carbohydrate intake up or down until adequate fat loss per week is achieved.  Keep in mind that some people will need more or less than what is presented on the aforementioned chart.  Also left over calories should be divided between protein and fat with fat being divided between poly-unsaturated, mono-unsaturated and saturated fats.  This may be common knowledge for most people but I must remind everyone that fat intake should decrease as carbohydrate intake increases and vice versa.  Total calories, protein, and fat amounts are an entirely different discussion and will not be presented at this time.

When should we eat carbohydrates? / What type of carbohydrates should we consume?

                These questions are directly related.  When to eat carbohydrates is based on what type they are (simple vs. complex), what you just physically did, what you are physically about to do and whether you want to lose weight, gain weight or perform at your highest level of physical activity.  What type of carbohydrates you should consume is based on the exact same things.  Confusing, yes, but you will soon understand. 

Let’s first discuss types of carbohydrates.  There are 3 categories of carbohydrates (monosaccharides, disaccharides and polysaccharides).  We’ll start with simple sugars, which are known as monosaccharides (glucose, fructose, etc.) and one step up are known as disaccharides (sucrose, lactose, etc.).  These are your simplest form of carbohydrates that digest and assimilate the fastest.  Complex carbohydrates, which are known as polysaccharides (cellulose, starch, etc.) digest and assimilate fairly slowly.  It’s interesting to note that fructose is digested and assimilated into the liver as glycogen before being used in the body.  If liver glycogen levels are full, which normally takes about 100-120 grams in a healthy body, then it is sent to adipocytes to be stored  This is why “bodybuilders” sometimes have a phobia of fruit.  Also of interest, most people are lactose intolerant and should be careful in how much dairy they consume due to the digestive maladies it may cause in those whom are intolerant.  Now on to timing.

                Timing is based off what type of carbohydrates you are consuming.  Let’s discuss simple sugars first.  There are two main times when simple sugars should be consumed in regards to fat loss.  One is immediately after intense training to refill glycogen stores and the other time is a “refeed” or “cheat meal”.  The majority of simple sugars consumed immediately post intense training will be stored as glycogen with very little being shuttled to adipocytes.  Simple sugars consumed as part of a refeed or cheat meal also help in replenishing glycogen but all help increase the metabolism which can become suppressed via hard dieting.  Refeeds and cheat meals may increase the metabolism by increasing thyroid output, increasing basal metabolic rate (BMR) and an increase in leptin which can cause all of the above to increase.  Whether this actually happens or not is still up to debate.  On another note, refeeds and cheat meals tend to psychologically help people to continue longer on their diet.  Keep in mind that there are other times that simple sugars can be consumed such as before or during an intense training session to increase performance and protein synthesis.

Complex carbohydrates exist on the other side of the equation.  They can normally be consumed throughout the day since they don’t cause a large spike in blood sugar and insulin though I do suggest consuming your starches divided over your first few meals and post workout.  Most people usually think of starches (rice, potatoes, whole wheat products, etc.) when they think of complex carbohydrates, but they tend to forget the all important complex carbohydrates know as VEGETABLES!  These bad boys are full of vitamins, minerals, fiber and a lot of other important elements for good health and you can eat them practically any time of the day.  Now, I’m not talking about legumes, corn, potatoes, etc., which should be eaten earlier in the day if at all.  If you are sensitive to insulin then I suggest starting off with some starches in the diet and see if weight loss occurs.  If it doesn’t occur then slowly switch out starches with the lowest carbohydrate vegetables you can find.  Keep in mind in the beginning stages of a diet when carbohydrate amount is decreased then fat amount is increased.  You do not want to drop calories to fast or you will depress your metabolism and hormone levels.

Hopefully the four questions have been answered to some extent though it may still seem vague.  Despite any vagueness one should now understand that it’s highly individual.  Don’t make this hard.  The basic idea is to just start somewhere and go up and down in the amount and types of carbohydrates with just the right timing for you until you get the results you desire.  I’ll close with this: Dieting is not a linear process.  One must constantly re-evaluate their diet and make changes as they go to ensure consistent progress.  Dieting at its core is a constant experiment performed on oneself to find what is optimal for them as an individual.  Following this article is a chart with examples of how to space carbohydrate intake over a day through 6 meals.  Let the experimentation begin!

Daily Carbohydrate Intake over 6 Meals

	Example 1	Example 2	Example 3	Example 4	Example 5	Example 6
Meal 1	50 grams simple sugars post workout	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs
Meal 2	50 grams complex carbs	50 grams simple sugars post workout	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs
Meal 3	50 grams complex carbs	50 grams complex carbs	50 grams simple sugars post workout	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs
Meal 4	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs	50 grams simple sugars post workout	50 grams complex carbs	Low Carb Vegetables
Meal 5	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs	50 grams complex carbs	50 grams simple sugars post workout	50 grams complex carbs
Meal 6	Low Carb Vegetables	Low Carb Vegetables	Low Carb Vegetables	Low Carb Vegetables	Low Carb Vegetables	50 grams simple sugars post workout

*For a 200lb man with 1.25 grams per pound of bodyweight

In Christ,

Rick Haven

Anabolic Lifestyle: Low Carb Curry Chicken Stuffed Bell Pepper

Low Carb Chilli Chicken Stuffed Bell Pepper

I made this one tonight out of leftovers and whatever I could find around the house!

Peppers:
2 Large Bell-Peppers
*gut bell-pepper and bake in oven at 350 till lightly brown on edges and bottom

Chilli Chicken:
12 oz cubed chicken breast, preferably sauteed
1/2 onion sauteed
1/2 garlic bulb sauteed
1/2 cup cubed rutabaga sauteed
1/4 cup lite coconut milk
1/8 to 1/4 unsweetened almond milk
Cavendar's spice to taste
Chilli powder to taste
*Place all ingredients in a pan and bring to a simmer.  Cook until liquid is reduced.
*Stuff peppers with chilli chicken and top with low fat shredded white cheddar to taste

This tasted absolutely amazing and my wife thought it tasted like curry chicken although I didn't use any curry!  Always remember to use left-overs and whatever you can find in your house to experiment and make new things.  My best dishes normally come from doing things like this.


For Christ

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!