Food Plan April 16, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Breakfast Fajitas: 4 egg whites + 1 whole egg, 1/2 oz cheese, red peppers, red onions, green peppers, 2 small whole wheat wraps

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Gourmet Nutrition Kung Pao Chicken
  • Garden salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

5:00pm

  • Lean sirloin, green pepper, red peppers, onion, salsa, tomato, guacamole (no wraps for me at night)

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt (Incredible – just discovered it!)

6 Pack 6 Week 11 – A New Perfect Score

Lisa continues her hold on the top, and earns the $25 rollover check from last week – well done!

I want to give special recognition to Gretchen this week, who worked her butt off to achieve a perfect score. She set out to achieve her goal, and she did it!

I also want to give Gretchen kudos for her excellent notes and being completely honest with herself. You see, you can score a perfect 72 points in the contest, yet still sabotage your efforts by making poor choices and “adding” to the plan. Gretchen realizes that while she scored perfect this week, there are other areas that need work, and she has embraced taking responsibility for her current progress. She has not fooled herself into thinking that making a mark on the sheet is going to mean anything without working the whole program.

Eating 5 or 6 protein/vegetable meals is excellent, but adding a “brownie meal” and a couple drinks after work is going to be counterproductive for fat loss. Your food log (kept completely honestly) will let you know when you are prone to these challenges and allow you to plan better around those times. I am not saying you can never have any particular food or drink, but if you really want to achieve your goals (a whole ‘nother subject) you are going to have to embrace a little delayed gratification.

Keep up the great work, Gretchen!

Alright, on to this weeks results…

Make It Happen!

6 Pack 6 Results

Week 11 Top Ten

Lisa A.
72 Points
Gretchen W.
72 Points
Chrissy S.
71 Points
Robin S.
71 Points
Judy S.
69 Points
Greg S.
65 Points

Donna K.

65 Points
Julie D.
63 Points
Angela D.
63 Points
Evelyn P.
52 Points


Overall Top Ten


Lisa A.
786 Points
Chrissy S.
784 Points
Judy S.
738 Points
Robin S.
714 Points
Julie D.
681 Points
Greg S.
679 Points
Evelyn P.
678 Points
Karyn M.
631 Points
Donna K
617 Points
Angela D.
611 Points


To end the day with pudding……


 8PM protein pudding– really! Mix ¼ cup of plain yogurt with 1 scoop of UMP Vanilla protein powder. Very yummy.



Tuesday

5AM 1 scoop chocolate UMP with ½ cup coffee and the rest water

8 AM 2 eggs, 2 egg white, peppers, onion, mushroom, cheese, steel cut oats

10:30 8 pita crisp with salsa

12:30 grill chicken, salad, craisins, walnuts, Italian dressing

3PM hard boiled egg, gr. Pepper sticks

5PM 5 oz steak, brussel sprouts, salad, 6 pita chips and salsa

7:30 PM  ¾ scoop UMP chocolate mixed with 1 Tablespoon peanut butter


Wednesday

8 AM 1 ½ bran muffin, 3 eggs, 2 cups of hot chocolate

10:30 cottage cheese, red peppers



Does An Orange Have To Make A Health Claim?

I just finished reading a great article by Michael Pollan (Thanks Crystal), author of In Defense of Food: An Eater’s Manifesto

In the article, Pollan makes a simple but profound statement regarding not only labels, but the state of our food in total:

“…if you’re concerned about your health, you should probably avoid food products that make health claims. Why? Because a health claim on a food product is a good indication that it’s not really food, and food is what you want to eat.” – Michael Pollan

Think about it, how many times do you pick up a box or bag of something, and it has to trumpet how great it is for you, how some nutrient contained therin is so healthy for you.

What’s up with that?

I then took a look at our list of “Power Foods” to see how it stacked up to the “no health claim” test.

Pretty well I would say…

Fruits, Vegetables, Nuts, Whole Grains…   Check, Check, Check, and Check

The protein category holds up well too, although I would qualify it this way – Grass fed beef, hormone free animal proteins, and free range eggs are far superior to your average feed lot product. Not even close in fact, and definetely something to consider as you modify nutrition habits.

I would encourage you to read the entire article, as it gives very good insight to how the government chooses which foods to propagandize, er…I mean recommend.

http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?_r=1&scp=1&sq=michael%20pollan%20unhappy%20meals&st=cse

Your feedback is always valuable, so let’s hear what you have to say!

Food Plan April 14, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, 1/2 oz cheese, red peppers, red onions. – Red peppers are sweet!
  • 1 cup overnight steel cut oats

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • 2 cups All Day Pork Loin Chili
  • Garden salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

5:00pm

  • 6 oz. grilled sirloin
  • Garden salad w/ oil&vinegar
  • Roasted brussells sprouts

7:30pm

  • 1 scoop vanilla UMP with 1/4 cup lowfat plan yogurt (Incredible – just discovered it!)

Drink plenty!

Sunday, April 13

8 AM On my out the door to church I had a Mint Chocolate Shake

11 AM 2 -” Breakfast Quiche Muffins” and a serving of “Orangealicious Oatmeal”. Dean made these for us to enjoy. He is a fantastic chef. Anyone want to hire him? I heard someone wants to hire a chef. Both of these recipes are from Gourmet Nutrition.

2 PM Pita Crisp served with Fresh Tomatoe Salsa and Spicy Hummus.

3 PM Roast Beef, spinach salad, ½ roll, carrots

4 PM Birthday cake (my niece and nephew are three days apart) also snacked on 7 pita crisps with dip

8 PM 1 scoop vanilla UMP protein powder with 1 Tablespoon almond butter


Monday

5AM   1 scoop vanilla UMP with water during training

8AM  2 eggs with onion and green pepper,

11 AM Chocolate Mocha Shake

1 PM hamburger no bun, Salad with olive oil and basil dressing.

3 PM 8 Pita Crisps with hummus and salsa

5 PM 5 oz grilled chicken, veggies



Sorry I have not written down what I drink besides the protein shakes. I drink water and green tea throughout the day. Around 80 ounces between the two.  My kids drink water.


Food Plan for The Carlsons April 13-20

Monday
W- shake
B- eggs, oatmeal, spinach
S- apple with nut butter
L- leftovers from the weekend
S- pita crisp with hummus and salsa
D- grilled chicken, with mixed veggie, salad
S- trail mix for kids, protein pudding for Nancy

Tuesday
W- shake
B- omelet bran muffin
s- pita crisp with hummus and salsa
L- grilled chicken and veggies
S- hard boiled egg, veggie sticks
d- steak brussel sprouts
S- apricot yogurt for kids, protein pudding for Nancy

Wednesday
B- Breakfast burrito
S- cottage cheese
L- steak brusseel sprouts
s- Peanut crunch bars ( new recipe)
D- Kung Pao chicken This recipe and Friday’s dinner recipe is from the first edition of Gourmet Nutrition. Another fantastic cookbook.
S-  UMP shake for nancy, kids/ crackers

Thursday
W- shake
B- eggs, oatmeal, spinach
S- apple with nut butter
L- Kung Pao chicken
S- peanut butter crunch bar
D- fajitas (steak, green pepper, red peppers, onion, salsa, tomatoe, guacamola, tortilla)
s- Protein pudding, peanut butter balls

Friday
W-Shake
B- eggs, pancakes, veggie sticks
s- orange
L- fajitas
S- chick pea cakes
D-Thai ground beef
S- protein pudding, apple for kids

Saturday
B- eggs, salsa, guacamola, oatmeal
S- banana bites
L- leftovers
S- apple crisp/ nuts granola
D- Portobello Pizzas and Chicken strips  ( new recipes)
S- protein pudding

Sunday
B- shake
S- Craver
L-pancakes, eggs, berries, nuts, no syrup
s- apple crisp
D- porkchop, spaghetti squash
S- protein pudding

Finish the Week Out Well.

Saturday
3 PM Homemade granola bar

Here is the recipe I made.
1/2 cup chocolate protein powder
1 cup oatmeal
3/4 cup peanut butter
1/4 cup honey
2 Tablespoons ground flax seed
1/4 cup sunflower seeds
1/4 cup unsweetened coconut

I figured I could hide the flax seed and no one would know. I was going to add raisins too but after I got them in the pan I noticed the raisins still on the counter unopened. Maybe next time. I also thought carob chips would be nice too. That is the great thing about these bars, they are flexible.

6 PM 8 oz “Garlic Sauteed Prawns” from Gourmet Nutrition by John Beradi. And also Coconut Cauliflower Mash from the same book. Fantastic book just in case you were wondering.
8:30 1 scoop vanilla UMP with 1 Tablespoon almond butter

100 Pushups? Are You Nuts?!

The Pushup. It is probably the most well known exercise of all time. But being well known or popular doesn’t necessarily mean being well liked! In fact, I think it is safe to say that the majority of people really HATE push-ups. More specifically, the pushup tends to be the undying nemesis for people who carry extra body weight and for most females who feel they do not have the upper strength to ever be able to do anything but “girl pushups” (although we do NOT call them that around here) or modified push-ups on the knees.

Seniors CAN Do Pushups

Well recently we have had a number of clients take on the “100 Pushup Challenge”, which was introduced to us by Terie, a contributor on our  personalized social support and network site (http://cr8health.ning.com). The goal of this article is to address everything you need to know about performing the push-up with proper form in addition to learning how to do more push-ups. Remember, people only hate what they are not good at it. In other words, I am confident that though you may currently hate push-ups, by following this program you will finally unveil your true push-up potential. And though you may never be madly in love with push-up, you’ll at least be able to stomach them!

Benefits of Push-ups

Right next to pull-ups, a push-up is the greatest upper body exercise of all time. In fact, I believe push-ups to be one of the best total body exercises around.

Pushup On RockPush-ups work primarily your chest, triceps, and front shoulders. However they also place a great demand on your core strength and stability. After all, your spinal stabilizers (transverse abdominis and spinal erectors) need to have the endurance to maintain that critical straight-line position throughout the duration of your push-ups for optimal safety and performance. In addition, push-ups engage your scapular muscles (shoulder blades) in a way that most pushing exercises do not, which provides some much needed mid and upper back work that most people are missing out on. Furthermore, maintaining the proper push-up position requires that you tense and engage every muscle on the front side of your body from your feet to your front shoulders. In fact engaging the glutes, which helps protect your low back, means you are even getting your booty involved!

Finally, push-ups are the ultimate anywhere, anytime exercise that requires nothing but your body weight and space the size of your frame to perform.

How to Perform a Perfect Push-up

Though nearly everyone to grace this earth has attempted a push-up at some time in his or her life, the vast majority of people have never performed a full range of motion floor push-up with perfect form and technique. If this describes, don’t sweat it. It’s not your fault if no one ever taught you how to perform push-ups properly. I mean, haven’t we all heard this at some point before from an authority figure, whether it be an old school athletic coach or gym teacher:

“Alright 100 push-ups now! No, not like that, get lower! What are you, weak? It’s just a push-up! If you don’t do them right, we’re going to do them all day! I’ve got the time!”

Drill InstructorBut, what’s done is done. And though it was be a blast to kick the tar out of our former punishers, let’s focus on doing things right for ourselves. Below is a complete list of technique and coaching points regarding how to perform a perfect push-up:

– Simultaneously tuck your elbows to your sides and pull your shoulders blades down and back: It’s critical to keep your elbows close to your ribcage while performing push-ups. Letting your elbows “sprawl” away from your torso puts your rotator cuff at a much greater risk for injury. In addition, since most of us are so upper trap dominant, we tend to shrug our shoulders during push-ups. This scapular elevation can lead to clicking and grinding of the shoulder (known as shoulder impingement syndrome). To avoid these pitfalls, visualize trying to hug your elbows to your ribcage while cracking a nut between your shoulder blades during all push-ups.

– Simultaneously suck in your gut and brace your abs: As mentioned earlier, the push-up is a great core exercise that requires good muscular endurance for your deep spinal stabilizers. By pulling your navel to your spine and bracing your abs as if you we about to be kicked in the gut, you will best activate those key core muscles while performing push-ups.

– Simultaneously tense your thighs and squeeze your glutes: The straighter your legs during the push-up the more stable you will be. This is easily accomplished by tensing your thighs throughout the exercise. Furthermore, tense your butt cheeks- this helps relax overactive hip flexors, thus alleviating unnecessary strain on the lower back.

– Don’t forget to breathe!: In general, seek to focus on inhaling during the lowering portion of the push-up and then forcefully exhaling during the lifting portion of the push-up. By filling your belly with air during the lowering portion of the push-up your make it easier to stabilize your spine, meaning that your core remains locked in thus allowing for a smooth and seamless transition from the down position to the up position.

– Spread your fingers: Many people complain of wrist pain while they do push-ups. This usually stems from a combination of a lack of mobility at the wrist joint and a lack of flexibility of the forearm flexors and extensors. Plus, many people simply have weak wrists from a lack of weight-bearing exercises in their daily routine. Think about it- we do not do as much as we used to do with our hands and are rarely in a position where our wrists our supporting our entire body weight (besides when doing push-ups). One way to take pressure off of your wrists during push-ups is to focus on spreading your fingers as far apart as possible. This expands the surface area and reduces some of the excess strain on the wrists. Furthermore, doing fist push-ups or push-ups with your hands on a dumbbell (or push-up handles) tends to significantly alleviate if not eliminate any unwanted wrist issues. This neutral grip allows you get all of the benefits of push-ups so that your wrists do not continue to be the biggest limiting factor for your push-up goals. In addition, the neutral grip also makes it easier to keep your helps tucked to your sides and shoulders down and back for optimal shoulder safety.

– Be flat as a diving board: Throughout the entire movement, the key is to maintain a straight line from the heels through the shoulders. Don’t  let your hips sag – this will put undue strain on your lower back in the form of hyperextension. Also avoid raising or “piking” your hips because this not only takes a way much needed core work, but also results in a rounding of the upper back that potentially results in unwanted shoulder issues (impingement, rotator cuff strains, etc.).

Alright, now that we know how to do pushups, let’s work on that 100 Pushup Challenge! Join Steph, Julie, Kevin, Nancy and more as they work on hitting that magic number!

The first thing you need to do is head over to http://cr8health.ning.com/group/challengeyourself100pushups and see what’s been going on. All the links and instructions you need are right there.

In six short weeks you will be cranking out a hundred pushups too!

Now drop and give me twenty!

Make It Happen!

Dean

Food Plan April 13, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Breakfast Burrito: 4 egg whites + 1 whole egg, 1/2 oz cheese, green peppers, onions, oat/flax wrap (1)

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • 8 oz. lean ground beef
  • Mixed vegetables
  • Mashed cauliflower

2:30pm

  • 2 scoops UMP

4:30 pm (During/After Training)

  • Workout Drink

5:30pm

7:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter