Cytosport Muscle Milk Bottles *Review*

As most of you probably know by now, I'm a HUGE connoisseur of protein supplements.  Whenever I get the chance, I try out something new on the shelf and see how it compares to what I've already had.  The other day I ran out of Combat Powder, and needed a quick, single day replacement for post workout nutrition.  I drove over to Walgreens, walked up to the refrigerator and grabbed a bottle of Chocolate Muscle Milk by Cytosport.  After my workout, I chugged that sucker down, and well.....here's my review of the stuff:

Taste:  The chocolate version tasted great!  Sure, it wasn't the best protein I've ever had, but it wasn't far off, especially for a single dosage.  It's very thick and filling, and tastes like a real and substantially chocolatey shake.  Not hard to drink at all, and honestly it tasted good enough that I wished I had more.  The chocolate flavor is very potent, and doesn't taste very "chemical" at all (as some other proteins do.)  Reminded me of a brownie, even though it's been years since I've had one of those.  I will say though that I'm not a very picky person, and can appreciate most forms of chocolate flavor.  You may be a little more discerning, but I can say that I'm quite confident you'd enjoy the beverage.

8/10 

Protein Content:  As far as the protein factor goes, the profile definitely isn't bad.  Is it the greatest protein source out there?  No.  But it's a good blend of many different proteins, including milk protein and a few types of whey.  The whey isn't amazingly refined, so I assume it won't absorb quite as quickly as a heavily filtered whey isolate or hydrolyzed whey.  Still, unless you're splitting hairs, it's not a huge deal, in fact I think it's good to have a blend so that the protein will feed your muscles over a longer period of time.  One bottle has a total of 25 grams of protein, which isn't huge, but is enough.  Just to compare though, most powdered proteins will give you about 50 grams of protein for the same number of calories as in a bottle of Muscle Milk.  So you're not getting a super concentrated dose, but the amount of protein your body can absorb in one sitting isn't that impressive anyway, so it's not a big deal.  Overall, the protein is of medium to medium high quality, and there's a decent amount of it.

7/10

Other Nutritional Profile:  One thing I noticed right away about Muscle Milk is that it has an interestingly large fat dosage.  Cytosport calls in "functional fat," which I assume means that their marketing it as healthy fat.  One bottle has a total of 9 g of fat, 1.5 g of which is saturated.  I'm not completely sure, but I think the fat mostly comes from the milk, as well as the oil used in the ingredients.  I can't vouch for exactly how high quality the fats are, but let's just say they don't raise any red flags or scare me away.  

A 14 oz bottle of Muscle Milk has only 3 grams of sugar, which is quite low considering the very sweet taste.  There are artificial sweeteners used, but I have no problem with those, though some people might.  The ingredient list is quite long, which I usually don't like, but expected in this case because most protein shakes have quite a bit that goes into them.  

Here's the nutritional information right off of Cytosport's website (click to enlarge):

7/10

Price:  Not the cheapest stuff out there, but definitely not the most expensive.  One bottle is around 3 bucks, not a killer investment if you need some quick protein.  I'd only use it as a temporary replacement for powder though, because you generally get a LOT more bang for your buck with powder.

8/10

Name:  SUPER COOL!  I mean seriously, "Muscle Milk"?  That's AWESOME!  Wish I'd thought of it.  Sure beats "whey protein isolate," or "mass gainer."  It's like, 

"Hey George, whatcha drinking?"

"Oh, nothing special, just MUSCLE MILK!!!"

Love it!

10/10

Overall, would I recommend the ready to drink Muscle Milk 14 oz bottles?  As far as the chocolate goes, yes I definitely would.  It's a great replacement for a powder for a day or two, and is a viable post workout protein source.  It's got a good blend of protein types, tastes great, and won't break the bank.  If you get a chance, try a bottle!  Let me know what you think!

Lift hard, lift heavy, refuel, and as always, good luck!!!

Food Worship #14: The Kidney Bean

Sorry folks, I know it's been a while since you've heard from the Food Guru.  I've been quite busy, but finally have a little time to sit down and discuss with all of you another of my favorite foods.  As you may or may not know, I'm a huge fan of beans.  They're a fantastic source of carbohydrates, and are absolutely DELICIOUS.  They come in all shapes and sizes, and I could honestly go for a few days rambling on about each one regarding its benefits, nutritional value, and why YOU should be eating them.  But today, I must choose only one.  And so I've made it my second favorite, as I've already written about my number one (the chickpea, or garbanzo bean.)  Today's bean of choice is....*drum roll*.....the humble kidney bean.

These medium sized beans are a little bit funny looking, being shaped like, well, kidneys.  But I assure you, they're one of the best foods you could ever put in that ever improving body of yours.  Not only are they delicious, but they have a whole host of powerful health benefits that will without a doubt make you feel (and look) absolutely amazing.  As per the usual routine, I'll now provide several bulleted categories of beneficial aspects of the bean, as any professional blogger would (despite me not actually being professional...yet.)  Let's get started, shall we?

Fiber:  First and foremost, as with a LOT of beans, kidney beans are very rich in fiber.  Fiber can help lower cholesterol and greatly improves digestive health.  It also makes your body more efficient at digesting the other foods in your diet and utilizing the nutrients in each one.  In all honesty, you want to get as much fiber in your diet as you can, ESPECIALLY if you have a high protein diet (as any muscle-head would.)  Fiber is your friend.  One cup of kidney beans will have about 220 calories and a whopping 16 grams of fiber!  That is a LOT of fiber, and will do your body a LOT of good.

Complex Carbs:  If you're looking to build muscle and have long lasting, powerful energy throughout the entire day, you need a lot of good quality, slow digesting complex carbs. In terms of carbohydrates, you can't get much higher quality than kidney beans.  They'll provide your body with exactly the energy you need, and will promote muscle growth and glycogen replenishment.  Unlike sugary carbs, complex carbs will NOT provoke as aggressive insulin response by your body and therefore will allow you to avoid unnecessary fat gain.  Kidney beans are like high octane, awesome quality fuel for your body, so eat up!

Stabilize Blood Sugar:  Not only are fiber and high quantity of complex carbs an excellent source of digestive health and long lasting energy, they also both help stabilize blood sugar, leading to less fat gain (if you're bulking up), or easier fat loss (if you're slimming down.)  Low and stable blood sugar levels are crucial to a healthy diet and trim figure, especially as you age.  

Protein Packed:  Kidney beans are absolutely LOADED with protein.  One cup has about 14 grams of protein, and while the beans themselves don't provide a complete amino acid profile (the protein in the beans isn't immediately available to your body for muscle building), when the beans are combined with a good whole grain, the amino acid profile can be completed and you'll get all the benefits of that hearty, protein packed legume.  Want the guns to impress the ladies?  Grab yourself a can of kidney beans and dig in.  

Nutritional Profile:  To wrap the rest up into one little section, kidney beans have a great nutritional profile overall.  They're very low in saturated fat, very low in sugar, and of course, if you buy the right ones, are all natural.  I love the canned beans, which have all the same nutritional benefits, but unfortunately with a bunch of added sodium.  If you get canned beans (which again, is completely FINE), make sure to rinse them thoroughly before consumption to wash the majority of that salt right down the drain.  Easy enough, right?

Here's the nutritional information for canned kidney beans:

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 8 Calories 218
% Daily Values*
Total Fat 0.87g		1%
	Saturated Fat 0.128g	1%
	Polyunsaturated Fat 0.484g
	Monounsaturated Fat 0.069g
Cholesterol 0mg		0%
Sodium 873mg		36%
Potassium 658mg
Total Carbohydrate 39.91g		13%
	Dietary Fiber 16.4g	66%
	Sugars 0.56g
Protein 13.44g
Vitamin A 0% Vitamin C 5%
Calcium 6% Iron 18%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrition Values are based on USDA Nutrient Database SR18

(Lots of sodium if left un-rinsed, so make sure to remember that step.)

All in all, kidney beans are a must-eat if you're at all concerned with health, fitness, or general well being.  They're absolutely delicious, and go well in all sorts of recipes.  Personally though, I love just eating them plain with some good spicy seasoning next to a piece of tilapia and some natural almonds.  YUMMY!  They're cheap, accessible, and ridiculously healthy.  Pick some up ASAP!

Love the kidney bean, a magical fruit, and as always, GOOD LUCK!

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

http://fatsecret.com/calories-nutrition/usda/red-kidney-beans-(canned)?portionid=37577&portionamount=1.000

Negative Calorie Foods: The Ultimate Diet Fantasy

We've all heard of them, those foods that supposedly require more calories to digest than they actually contain. Like celery!  Don't you remember that celery had something like 5 calories, and took 15 to digest?  Now I don't really know where those numbers came from, but I sure remember hearing that statement uttered from the mouths of quite a few of my friends and relatiFves.  But is it really true?  Could you just theoretically eat a whole ton of celery and burn more calories than your daily trek in the gym?

Unfortunately, no.  These rumored zero calorie foods are just that, rumors.  They don't actually exist.  There isn't a single food out there that requires more calories to digest than they actually contain.  Each and every day, your body takes about 10% of your caloric intake and uses it to actually digest the foods that you've eaten.  Now this 10% can vary based on how many calories you actually consumed, and if it happens to be over the caloric value of celery, then whoopee, maybe in that instance celery was a net loss of calories.  But the difference is nearly negligible, and hasn't been shown to aid in fat loss (the effect hasn't, the food most surely has!)

Does this mean you should cut back on celery?  Or how about broccoli? (Another supposed zero calorie food.) HECK NO!  Both of these veggies can aid in huge amounts toward your weight loss goal.  They contain massive amounts of fiber, which will not only keep your digestive system fit and healthy, but will keep you satiated and slow the digestion of other foods, making it a more efficient process and allowing the body to more readily use the nutrients it has been given.

Listen:  You're not going to get fat off of celery.  I'd be willing to wager you that you could eat as much celery as you wanted, and you'd get full long before you ever gained even an ounce of fat.  Raw, green veggies are just too darn nutrient packed to be bad for you, even in huge quantities.  Actually, I'll go out on a limb and say that if "no limit" foods exist, celery, broccoli, and other deep greens like spinach and lettuce are definitely worthy of that title.

Eat to your heart's content!  But don't think you'll be in a net calorie loss by doing so, because even though I hate to say it, your body doesn't work like that.

 Myth BUSTED!  

All in a morning's work, and now off to class.

Eat those veggies, and GOOD LUCK!

Our Daily Eats "Spicy Maple Pepitas" *Review*

I'm back with another fantastic snack that I've recently had the pleasure of stuffing my face with in every possible instance.  As you may or may not know by now, I like things with flavor, things that can kick you in the mouth a little bit with a spicy, sweet combination, yet keep your belly full and waist trim at the same time.  I don't come across store bought snacks that provide this unique feeling too often, yet today I'm pleased to say that a new food has graced my plate with its presence and given me something I truly enjoy.  They're made by a company called Our Daily Eats, and are named creatively "Spicy Maple Pepitas."

So what are these things exactly?  Well, they're pumpkin seeds to be exact.  Small ones, that are spiced up with cayenne pepper and maple syrup.  If that doesn't sound like a combination made in heaven, I don't know what does.  And as far as taste goes, these things really hit the spot.  They're exactly what you'd expect, spicy and interesting, yet deliciously sweet at the same time.  If you're not a huge spice fan, don't worry, these things don't burn, they just let you know they're there with a nice little twinge of flame.  And the maple syrup...well coming from Vermont you can already tell I'm a fan.  I love maple syrup, and I truly believe it is a PERFECT addition to these spicy little seeds.  Together they create a very unique taste that I believe you must taste ASAP.

But what about the actual nutritional profile of these seeds?  Well, as you know, I don't eat food that's not healthy/beneficial toward my body in some significant way, much less write a review on it.  And I'm pleased to announce that the nutritional profile on these pepitas is AWESOME!  Let's look a little closer, shall we?

Ingredients:  This is the first thing that caught my eye.  There aren't any chemical/artificial additives!  In fact, the only ingredients are: Pumpkin seeds, maple syrup, cayenne, and sea salt.  That's FANTASTIC!  Seriously, they don't even have any artificial sweeteners, or even added sugar (other than the maple syrup, which is considered a purely natural sweetener that is MUCH better for you than the granulated stuff).  Normally if you see salt on an ingredient list, you need to be wary of sodium content, but NOT THIS TIME!  We'll get more into that later.  But like I said, this list is short and sweet, and completely fulfills the claim "100% natural" that's boasted on the package.  PERFECT!  

Caloric content:  Now as we know, nuts and seeds tend to be very calorie dense, but they're also quite filling, so you're unlikely to go hog wild on such a product.  1/4 cup of this product has 125 calories, which is quite managable and is a PLENTY decent serving size if you're looking for a quick, midday snack.

Added Nutritional benefits:  As the package states, pumpkin seeds are quite rich with unsaturated fats and Omega-3 fatty acids, which you can pretty much always use more of.  They're extremely heart healthy, and lower your risk for heart disease or other cardiovascular health ailments if consumed on a regular basis.  They also help lubricate your joints and keep things sliding smoothly, keeping you mobile as age creeps onto all of us.  Pumpkin seeds are also very rich is minerals such as iron, zinc, and manganese, and have good helpings of vitamins C and E.

Sodium content:  Now usually you have to be wary of packaged nuts and seeds for their sky high sodium counts, but not this time.  In fact, per serving, there are only 85 mg of sodium, which is EXTREMELY low compared to most other similar products.  There's just enough salt there to support the delicious flavor, without causing that sodium level to skyrocket.  Awesome!

Entire Nutritional Information:

Serving Size: 1/4 Cup
Calories: 125
Total Fat: 5 g
   Saturated Fat: 1 g
   Trans Fat: 0 g
Cholesterol: 0 g
Sodium: 85 mg
Total Carbohydrate: 15 g
   Dietary Fiber: 0 g
   Sugars: 3 g
Protein: 1 g

So would I recommend this product?  ABSOLUTELY!  They're ridiculously delicious and are a great tool to either trim down or bulk up, or even just maintain your weight.  They're very healthy, and are a refreshingly powerful flavor compared to most other bland health food.  Just watch the serving size and you're golden.  Excuse me while I go and have another handful...

Eat healthy, stay creative, and as always, GOOD LUCK!

Make Caloric Density Work For You

In today's world, it's easy to eat something small that's EXTREMELY calorie dense.  I think McDonald's gets picked on enough, so I'll use Burger King as an example.  Their Whopper has a "whopping" 670 calories per burger, and anyone who's got a stomach like mine (which is pretty much any college guy I can think of) could down three of those things before feeling full.  Guys have big stomachs, and even you women, who get full more easily, still could effortlessly consume a tuna salad wrap which, with added Mayo, could break 500 calories without trying too hard.  And who eats just the sandwich, right?  You gotta have a few extras, like coleslaw, or a ranch smothered salad, or even some fries.  Before you know it, you've broken 1000 calories in one meal, gotten very little actual nutrition, and worst of all you may not even know you did it!

So how is it possible to avoid these calorie dense meals that don't fill you up?  It's pretty simple really.  First, know your food, how many calories they contain, and assume as little as possible.  Find out tooth and nail how many calories that piece of pizza has, and limit yourself based on that.  Knowledge is power, and to succeed in dieting, you need to KNOW as much as possible about the food you eat.  No guesswork.  But we all know this, right?  What I really wanted to talk about with you today is a neat little method to ensure you stay full, and don't go overboard with caloric content.  Check this out:

Now by this point we should have a grasp on the term "caloric density."  Basically the less amount of food per calorie, the greater caloric density that food has.  Peanut butter is 2 tablespoons per 200 calories.  That's VERY dense, because two tablespoons ain't that much.  Lettuce is extremely NON calorie dense, because you can have like 10 or 12 cups of the stuff and would be hard pressed to break 100 calories.  The trick is finding the foods that AREN'T calorie dense, yet are still delicious and filling, and stacking those on top of each other for each meal.  Here's an example:

For lunch at home, I'll usually have:

1 tilapia fillet (~100 calories)

1 hard boiled egg (~80 calories)

1 whole wheat flatbread (~100 calories)

1 bag of "steam in bag" carrots (~100 calories)

1 grapefruit (~100 calories)

1 tomato (~30 calories)

1 big salad with lettuce, mushrooms, bell pepper, cherry tomatoes, cucumber slices and balsamic vinegar (<100 calories)

1/2 serving of peanuts, almonds, or cashews (~100 calories)

mmmmm... Tilapia

So that's about a 700 calorie lunch, and ladies and gentlemen, that's a LOT of food.  Keep in mind that if i were to have 1 Whopper, I would have consumed about the same number of calories, I'd have gotten almost zero nutritional value, and I'D STILL BE HUNGRY!  Plus, there's a lot more your body can do with that boatload of nutrients you give it in MY meal than all that saturated fats, sugars, and chemicals you give it in BK's meal, and therefore you'll be more likely to maintain a lean figure and feel like a million bucks.  

Another tip, try to keep your foods around whole calorie numbers.  Notice most of my meals items were 100 calories a piece.  This made the addition quite easy, and the foods more numerous.  Feel free to substitute more calorie dense HEALTHY items, but remember that once you do your plate might start to look a little empty.  

Now in terms of the actual food items chosen, I'm pretty sure I've given you enough information in all my other articles to do that on your own (do some reading if you have to, there's PLENTY to read in this blog), but just to refresh, if you're looking for low caloric density go with: lean meats (fish, chicken, turkey, even lean beef), veggies (broccoli, brussels sprouts, green beans, asparagus, carrots, corn), and fruits (grapefruits, bananas, apples, pears, oranges).  Nuts may be higher in caloric density, but don't be afraid to throw a few in there for some healthy fats (WHICH YOU NEED!), just watch the overall quantity.  They are quite satiating though, so don't worry about still being hungry.

And my final advice:  You really want to make sure you leave that dinner table full?  Drink a glass of water before the meal, and one during.  Big, full glasses.  That'll keep you topped off guaranteed, and you won't have room for any of that cheesy casserole.  

See?  It's not so hard.  Keep the foods lean, healthy and light, and you'll be eating big meals that keep you slim, trim and strong.  You'll feel like you're just shoveling the food in, but in reality you're eating the same amount, if not less than you were before.  Crazy how this stuff works, right?

Enjoy your food, eat healthy 'til you're full, and as always, GOOD LUCK!

MaraNatha Almond Butter *Review*

Time for another review, and surprise surprise, it's another nut butter!  This one's a little different than my previous favorites, and that's mainly because it isn't made with peanuts!  That's right, we're going with something a little more exotic.....Almond Butter!  Ever heard of it?  I'm sure quite a few of you have, and I'm pleased to say that it's available at most grocery and health stores.  One brand which easily stands above the rest, at least as far as almond butters go, is MaraNatha, and their no-stir natural almond butter.  I love this stuff, and please allow me to explain why.

First of all, did you know that almonds themselves actually have a slightly better health profile than peanuts?  That's right, and unlike peanuts, they're actually a nut (peanuts are classified as legumes).  Per serving, almonds generally have more unsaturated fat than peanuts, less saturated fat, and more fiber.  Not to mention they're probably one of the best tasting nuts on the market (especially when they're smoked...yummy.)  All that means natural almond butter has the potential to be even healthier than natural peanut butter, at least to a small degree.

A word to the wise, don't dig into a jar of almond butter believing it will taste like peanut butter, it DOESN'T.  It's a unique taste, but an INCREDIBLY delicious one.  And boy does MaraNatha hit it on the spot, their blend is perfect for just the right amount of taste while keeping good consistency AND all the natural benefits of almonds.  Honestly, when you first try this stuff, make sure you've built up some good self control, because I honestly doubt you'll find it too easy to stop spooning that creamy goodness into your mouth after just one bite.

What if you're a chunky person?  Well I'd suggest the treadmill, and then the dumbbells.....oh god I'm hilarious. But all jokes aside, don't fear, I was extremely pleased to find that MaraNatha has both creamy and chunky varieties of their almond butter, so whichever you prefer you're guaranteed to be quite satisfied.  I have to lean toward the chunky stuff myself, it's nice to have a soft texture, but even better when it's interrupted by that beautiful crunch of a little piece of almond.

Because I'm never one to just blindly tell people to buy a product, let's look at the nutritional profile of MaraNatha's almond butter just to make sure what we're buying is as good as they say.

If that picture's slightly hard to read, I'll spell out the nutrition facts for you:

Serving Size: 2 Tbsp
Calories:190 (150 from fat)
Total Fat: 17 g (2.5 g saturated, ZERO TRANS FAT)
No Cholesterol
Sodium: 65 mg
Total Carbs: 7 g
Fiber: 3 g
Sugars: 3g
Protein: 6 g


Ingredients: Dry roasted almonds, palm oil, organic unrefined cane sugar, sea salt

In general, that's a FANTASTIC nutritional profile.  And because it's natural, it has no hydrogenated oils which could cause trans fats to pop up.  Because this butter is a "no-stir" variety, it has a slight bit of palm oil added in an attempt to keep the almond oil from separating from the butter itself, but this is nothing to worry about compared to its hydrogenated counterparts.  It also has a slight bit of sugar added, which normally would be a turn-off for me, however at only 3 grams per two tablespoons, the amount must be miniscule, and therefore I'm willing to look past this little addition.  The ingredient list is still quite short and sweet, a MUST HAVE for any nut butter I'll buy, as well as any nut butter that's respectively healthy.

So where can you use this stuff?  ANYWHERE YOU WANT!  But seriously, wherever you use peanut butter, you can use almond butter instead.  Spread it on a slice of whole wheat  toast or WW bagel, or maybe put it in a nice warm bowl of oatmeal, or have a tablespoon in your post workout shake for some extra calories.  I actually always have a tablespoon of this stuff before bed to get a few more calories in and slow down my digestion in hopes to prevent overnight catabolism.  It's an extremely versatile food, and hey, nobody's going to yell at you for eating it plain either (as long as you do so in a somewhat sneaky way).


My overall rating:

Taste: 10/10 (THIS STUFF IS DELICIOUS)
Versatility: 10/10 (Use it anywhere and everywhere)
Nutritional profile: 9/10 (I like everything but that tiny bit of sugar)
Price:  7/10 (at $4.68 a jar, it may be in the cheaper range of almond butters, but peanut butter is still much cheaper)

There it is, a look at one of my favorite health products of all time, a tasty, savory sweet treat that can be used throughout your day to supply your body with healthy fats, a little protein, and a whole bunch of nutrients.  I STRONGLY suggest you try almond butter.  There are hundreds of almond butter addicts, some having converted from peanut butter (though you can't go wrong with either choice.)  Pick up some MaraNatha almond butter and enjoy, and don't be surprised if that glass jar is empty before you know it!

Rest Day Diet

The day has finally arrived, that sweet 24 hours of relaxation and recovery.  Your scheduled rest day, where you say adios to the gym for a little while and maybe can actually get a few things done for once.  Or maybe you'll just sit in front of your TV, relishing in that sore feeling you have all over proclaiming proudly that you DID push yourself in the gym, and you have earned that two hour shower you're about to take.  It's a great feeling, isn't it?

But hold on a minute, you've just realized something.  You've spent all this time carefully calculating your diet to tailor to your workout schedule.  What about the days off!?!  How much are you supposed to eat, and what foods are suitable for such lazy circumstances?  Should you eat as much food as when you're cranking on the weights or sprinting on the treadmill???  Who knows!?!  And at this point, on the couch, you're probably thinking "holy crap, this rest day might just throw MY entire diet off, and all MY progress out the window!"

First of all, that's ridiculous.  One day of eating, no matter the food, doesn't change a thing.  And as long as you eat clean and well timed meals, you have literally nothing to worry about.  However, this concept of rest day nutrition is an interesting one, and is quite important to consider.  I mean, what should you eat when you're not hitting the gym, and what should the caloric numbers looks like compared to a workout day?

Let me define for you what a rest day really is.  It may be nothing more to you than a day to tend to your sore muscles and tired eyes, but to your body, it's MUCH more than that.  Over a week of working out, not only have you broken down loads and loads of muscle fiber, you've also depleted glycogen stores quite considerably.  And that sore feeling you have?  That's your muscles telling you they've been heartily damaged during your lifting escapades.  People used to believe that it was something called "lactic acid buildup," but several studies have shown that it's actually just torn up muscle fiber that's making you achy all over.  Fun stuff, right?

Your body uses a day of rest to take whatever nutrients it has at its disposal to replace and rebuild what you've smashed, broken, and depleted, namely muscle fiber and glycogen stores.  Now you may be slightly confused as to why your body needs a rest day to actually complete this task, because after all, isn't your post workout protein shake and added carbohydrates for exactly this purpose?  Sure they are, and they do a great job of repairing muscle as quickly as they can and refilling glycogen to manageable levels.  But your body isn't a miracle worker, and can't repair 100% if you're hitting it day after day after day.  It takes time to rebuild and refuel, and therefore after one whole week it has fallen noticeably behind.  Your rest day is a day to catch up, a day to let your body finish the job (until next week, that is...).

So all this talk of rebuilding and replenishing should be giving you a pretty good idea of what you need to do to help your body repair efficiently.  The bottom line is, to recovery fully, your body NEEDS NUTRIENTS.  That's right, you NEED TO EAT.  There's this stupid thought floating around that if you're not working out that day, then you don't need increased protein levels, or a good amount of complex carbs, or clean, balanced meals in general.  That's truly ridiculous!  For your body, this isn't a day of rest, it's a day of furious work to fix the damage YOU caused it.  So your first rule of thumb when it comes to eating on off days:  Don't skimp on the healthy, nutrient dense foods.  Get a lot of lean protein in there, and complex carbs like oats, veggies, and wheat.

But what about the actual AMOUNT of food?  Like the number of calories?  Well, first off, like I've said before, I'm not a calorie nazi.  I truly believe you can eat a LOT of extremely clean, nutrient dense food and be in much better shape than someone who's counting every single calorie they consume.  But I understand the importance of keeping general trends in view, and if you're dieting strictly then it is probably a good idea to have a number in mind.  So I'll offer this advice.  If you're looking to lean out, lose some body fat, tone up, etc, then on rest days I would suggest consuming 200-300 fewer calories than on a training day.  This is a simple thing to do, and most people already are following this rule by omitting their post-workout shake on rest days.  No workout, no shake, right?  Seems pretty obvious.  If you're looking to cut a few more calories out, consume a few less carbs in the evening, and you should be set.  Again though, you do need to get those glycogen levels back up, so the same number of carbs as usually consumed in the morning shouldn't change for rest days.

What if you're looking for size, or strength, or both?  Well, as a strength athlete myself, I feel comfortable telling you guys looking to get bigger and stronger that rest days aren't an excuse to cut back on the calories.  You can eat as much as you do on training days, and possibly even slightly more.  After all, if you're constantly lifting heavy, you'll need those extra calories to rebuild for another hard week of lifting.  Think of it as your chance to catch up!  YOUR BODY GROWS WHEN YOU REST, NOT WHEN YOU LIFT!  Chug some milk, have a sweet potato, and watch those PR's fall like dominoes in the coming weeks.  Obviously, keep your intake under a semi-scrutinous eye, but don't skimp.  Depriving your body will only hamper your gains.

Taking a rest day?  Don't forget the milk!

My favorite rule of thumb though, and perhaps the most important, is to listen to your body and its needs.  I'm actually often much HUNGRIER on rest days than lifting days.  Why is this?  Exactly what I told you above.  When you're not lifting, your body jumps on the opportunity to replenish.  This will cause a huge hunger that isn't normally there when working out, as lifting and cardio can actually stifle appetite to a noticeable degree.  If you're hungry, eat.  Make it clean food, and you're golden.  Simple, right?

A side note:  Drink LOTS of water on rest days.  Water helps in all sorts of ways, it will aid in nutrient absorbtion, it will rehydrate you after a long week of sweating it out in the gym, and if you ARE looking to cut the calories back a little on non-workout days, it will help keep you full.

There you have it.  Hopefully now your rest day won't be such a confusing time for you, and you can actually enjoy that soak in the tub.  Just as a side note, if you're really sore, I suggest first warming up your muscles with a hot shower or some dynamic stretches, then foam rolling or static stretching to loosen up your muscle fibers.  This will definitely help nutrient absorption, plus you'll feel a whole lot better.

Enjoy your time off, don't stress the little things, and as always, GOOD LUCK!

Shirataki Noodles: A Gift From The Food Gods

A few days ago, I visited a little store called "Nature's Storehouse" in Canton, NY.  They're quite the health shop, who sell every supplement you could ever desire, and every healthy food that seems to skip over the shelves of more common, "mundane" grocery stores.  I found various grains like amaranth, chia seeds, and quinoa, as well as various seaweed types like dulce flakes.  But upon entering that store I was really only looking for one thing: Shirataki noodles.  These noodles are a dieter's dream food, having only 1 net carb per serving, and between 5-20 calories per 4oz depending on whether they are enhanced with tofu or not.  I'm here to tell you today that my search was not fruitless, and I came back to my dorm with three 8oz bags of tofu shirataki noodles.  Let me tell you all right now, THESE THINGS RULE!

First, let's explore a little and find out what shirataki actually is.  Shirataki noodles are thin, gelatinous noodles made from a yam native to Japan called the Konjac Yam.  They happen to be extremely low carbohydrate, due to the fact that they're composed almost exclusively of soluble fiber, which can't be digested by your body (or at least they're not able to be used as an energy source.)  That means they have almost no calories as well, and each of my 8 oz bags has 40 calories.  Let me tell you folks, 8 oz is plenty of noodles, and will go with any meal quite nicely.  They'll fill you up pretty darn quick too, another plus.

So what's the difference between traditional shirataki noodles and tofu shirataki noodles?  Well, by themselves, shirataki noodles have zero carbs, and practically no calories, making them the ideal choice for the super strict dieter.  However, plain shirataki noodles have a bit of a strange texture to them, and can bit a bit "rubbery" to bite into.  Food production industries found that by adding a small amount of tofu to the noodles, the texture can be softened, and at the same time a tiny bit of carbohydrates and protein is added to the noodles as well.  As mentioned before, 4 oz of tofu shirataki noodles still only has 20 calories, so it's really NO big deal at all, and honestly it's nice to get at least a few nutrients into what basically is just a "filler food."  Tofu shirataki noodles (while still rare) are also much easier to find than plain shirataki noodles.

Just for fun, here are the nutritional facts for shirataki noodles and tofu shirataki noodles.

3 oz of plain shirataki noodles:

Nutrition Facts
Calories 2	(8 kJ)
% Daily Value 1
Total Fat	0g	0%
Sat. Fat	0g	0%
Trans Fat	0g
Cholesterol	0mg	0%
Total Carbs.	0.5g	< 1%
Dietary Fiber	0.5g	2%
Sugars	0g
Protein	0g

4 oz of tofu shirataki noodles:

Nutrition Facts
Calories 20	(84 kJ)
% Daily Value 1
Total Fat	0.5g	< 1%
Sat. Fat	0g	0%
Trans Fat	0g
Cholesterol	0mg	0%
Sodium	15mg	< 1%
Total Carbs.	3g	1%
Dietary Fiber	1.5g	6%
Sugars	0g
Protein	1g
Calcium	100mg

And also for fun, here's 2 oz of regular angel hair spaghetti:

Nutrition Facts
Calories 200	(836 kJ)
% Daily Value 1
Total Fat	1g	2%
Sat. Fat	0g	0%
Trans Fat	0g
Cholesterol	0mg	0%
Sodium	0mg	0%
Total Carbs.	42g	14%
Dietary Fiber	2g	8%
Sugars	1g
Protein	7g

Big difference right?  If you want low carb pasta, there isn't much substitute for shirataki noodles.  They're easy to get creative with as well.  I'm such a seafood lover that in my dorm the other day I cooked a package of tofu shirataki noodles with a can of drained clams, and two sliced mushrooms.  I added some chili powder, mixed it all up, threw it in the microwave, and before I knew it I had a delicious and filling meal that had 30 g of protein at less than 200 calories.  I'm sure the seafood lovers amongst you can appreciate my creation, and I assure you I was in heaven.

I ran across this recipe the other day and think it a remarkably creative example of using shirataki noodles to their full extent.  Looks delicious!

http://shirataki-noodles.recipesilove.com/2011/11/grilled-tofu-and-chicken-with-tofu-shirataki/

To wrap things up, let me say this:  Shirataki noodles really are a miracle food.  I can't wait to combine them with all sorts of other recipes and ingredients, because after seeing what can be done with them I realize I've barely scratched the surface of their potential.  If you can, I EMPLORE you to pick some up ASAP.  You won't regret it.  They're delicious, easy to cook, low calorie, low carb, and could very easily help your diet out BIGTIME.

Love shirataki, be creative, and as always, GOOD LUCK!