Tag Archives: food

Tips for Buying New Supplements

Your plastic scooper scrapes against the bottom of the container reminding you that you need to place an order for more whey protein, pre workout, BCAAs, fish oil or whatever your weapon of choice is. You’ve been stretching out your supplements to last as long as possible so you don’t have to empty your wallet on the stuff again. Here are some tips on how to soften the blow and spend as little as $25-30/month on your favorite supplements.

1. Understand the ingredient list.

If you’re looking for a whey protein supplement, all you need to do is look for a reputable brand (preferably one you’ve tried before) with a great flavor whey protein. A $20 tub of whey protein will produce the same effect as a $50 tub of whey protein if the primary ingredients are the same. I generally buy whatever is on sale at bodybuilding.com or amazon and I try to keep it around $40 for 50+ servings. I base my main decision off of point #2.

5 Reasons You Should Supplement BCAAs

2. Servings/Price.

If I can get a 70 serving tub of whey protein for $50 vs. a 50 serving tub for $40, I’ll choose the former because that’s the better value. The same thing goes for pre-workout (which generally comes in 30 serving containers). I generally don’t spend more than $20 on a pre-workout because that market is also pretty saturated and competitive.

Budgeting Your Supplement Plan

3. How long will the product last if you take it consistently?

If you have a 30 serving container of product that you use every day then you can expect it to last you 30 days (obviously). Are you going to take pre-workout every day? Probably not. You’ll probably only take it 4-5 days per week so it should last you roughly 6 weeks. Keep that in mind when you’re budgeting. If you only want to spend $30/month on supplements then look into the servings/price and how long the container will last you so you know exactly how much you’re spending on your supplements each month.

4. Do you need the supplement or is it hype?

The guy at GNC that sold you the 90 servings container of rare African mango skin extract that will “TARGET AND TORCH BODY FAT!” is just pumping up his commission. I’ve been ripped off and millions of other people have been ripped off like this. Look into only seriously researched supplements like whey protein, BCAAs, caffeine, and of course only consider reputable brands.

Does Your Pre-Workout Have These Ingredients?

My Current Stack

Xtend Perform BCAAs Black Cherry

Scivation Vanilla Whey Protein (30 g of protein/serving)

Neon Sport Volt

I do the majority of my supplement shopping on Bodybuilding.com and Amazon, hunting for the best deal. With Bodybuilding.com you generally get impressively fast shipping and some free goodies but at $8+ for shipping it’s really your best bet only if you plan on buying in bulk. With Amazon you can typically pay a little less and get free shipping but you don’t get samples, magazines or become a part of the Bodybuilding.com community.

Check out my Instagram & Facebook page for more advice!

 

Chocolate Peanut Butter Squares

I saw these posted a few days ago and it was easily my favorite food post of the day. Check out these Chocolate Peanut Butter Squares

Peanut Butter & Chocolate Slice Peanut butter and chocolate – hands up if you don’t like that combo? No one, ok let’s move on. This slice is super easy to make and is guaranteed to please whomever you serve it up to. I used shop bought 85% organic chocolate for the top, but you could […]

via Peanut Butter & Chocolate Slice — Goodness Wrapped in Happiness

Maple Glazed High Protein Jelly Donuts Recipe

Nothing on the internet needs to go viral more than these Maple Glazed High Protein Jelly Donuts.

Kodiak Cake Power Cakes Protein Donut Recipe Maple Glaze Coconut Oil Pancake

These sticky, sweet, crispy donuts are made with Kodiak Cakes Power Cakes mix and filled with organic mixed berry preserves before being lightly fried in coconut oil and then rolled in a sweet maple syrup glaze and sprinkled with cinnamon and powdered sugar. With over 15 grams of protein, these donuts are worth every bite.

Here’s how you can make your own:

Ingredients
1 cup Kodiak Cakes Power Cakes Mix
6 tsp. organic mixed berry preserves
1 whole egg
1/4 cup water
1/4 cup maple syrup
2 tbsp. coconut oil
1 tsp. powdered sugar
1 tsp. cinnamon
* Makes 6 Pronuts

Prepping Instructions
1) In a large bowl combine the Power Cakes mix with 1 whole egg and 1/4 cup of water and mix until the batter has a cookie dough-like consistency.
2) Mold the mix into patties and make an indent in them with your thumb.
3) Add 1 tsp. of organic berry preserves, jelly, jam or whatever filling you’d like into the indent.
4) Fold the dough over the jelly filling making sure the indents are completely sealed.

Cooking Instructions
1) Heat a large skillet on a medium flame and melt 2 tbsp. of virgin coconut oil.
2) Place each donut on the skillet and fry until both sides and edges of the donut are golden-light brown.
3) Place the donuts on a plate and rub them with maple syrup (dip a spoon in maple syrup and rub it evenly across the donut. Repeat until each donut is fully and evenly glazed).
4) Sprinkle 1 tsp. of powdered sugar and 1 tsp. of cinnamon evenly over each donut.

 

Want more recipes like this? Follow me on Instagram, Twitter and Facebook! And if you make these yourself, please…PLEASE tag me in it. I want to see how yours come out!

Here is How Virgin Coconut Oil Can Improve Your Health and Help You Lose Weight — Galit Goldfarb’s Blog

Here is How Virgin Coconut Oil Can Improve Your Health and Help You Lose Weight Coconut oil is extracted from the meat of the coconut from the coconut tree which is native to tropical parts of the world like East Africa, SE Asia and the Asian subcontinent. Coconut oil has been used for cooking for […]

via Here is How Virgin Coconut Oil Can Improve Your Health and Help You Lose Weight — Galit Goldfarb’s Blog

Enchiladas with Black Beans & Avocado Recipe

Mexican cuisine is one of the easiest cuisines to make healthy adjustments without anybody being able to tell. There are a few exchanges you make to completely adjust the macronutrient profile. Do this and your dish will instantly become healthier and taste exactly the same:

Ground Beef –> Ground Turkey
Shredded Cheese –> Reduced Fat Shredded Cheese
Refried or Pinto Beans –> Black Beans (mash for the refried consistency)
Jasmine or Spanish Rice –> Brown Rice
Salsa
Sour Cream –> Plain Greek Yogurt (tastes exactly the same but has about 10x the protein)
Butter –> Coconut Oil

Here’s my Healthy Enchilada Recipe that I made using ground turkey, low fat cheese, black beans, coconut oil, salsa, plain Greek yogurt, and tortillas:

Ingredients
1 lb ground turkey
1 can of black beans
1/4 cup shredded reduced fat cheese
1/2 cup of onion (diced)
1/2 cup of mild salsa
2 tsp. coconut oil
16 small flour tortillas
1/2 avocado

Meat-Filling Instructions
+ Sautee 1/2 cup of diced onions and 1/2 can of black beans in 2 tsp. of coconut oil on medium heat until the onions are golden.
+ Add 1 lb of ground turkey to the pan and mix until the black beans and onions are evenly distributed in the meat, and until the meat is evenly brown.
+ Set to low heat and stir occasionally.

Now that the meat is ready, you need to prepare the tortillas.

Tortilla Instructions
+ Place 5 small tortillas at a time in between two moist paper towels and microwave for 30 seconds. This should make the tortillas more pliable and easier to wrap with.
+ Once heated, place the tortillas across a baking pan.
+ Place 1-2 large spoonfuls (or 1 oz.) of meat in the center of the tortilla and wrap by first folding in the sides and then pulling one side over the meat using your fingertips to tuck the tortilla under the meat, and roll tightly. They should look like  mini-burritos.
+ You should be able to make between 15-16 enchiladas.
+ Sprinkle 1/4 cup of shredded cheese evenly over the enchiladas.

Final Instructions
+ Preheat your oven to 350 degrees Fahrenheit.
+ Place your enchiladas in the oven for 15-20 minutes.
+ Remove from oven and top with salsa, avocado , and for an extra protein boost, Greek yogurt.

This recipe makes roughly 16 healthy, super-filling enchiladas with 2 enchiladas making up 1 serving. For more healthy recipes follow me on Instagram and Facebook! Hit me with any questions or comments on Twitter.

 

High Protein Peppermint Patty Ice Cream Recipe

Stay on track with your fitness goals with this high protein peppermint patty ice cream

This Peppermint Patty Ice Cream is made with sweet spreads dark chocolate mint coconut butter, Greek yogurt, truvia and dark chocolate chips (optional). It’s so easy to make, here’s what you need:

Ingredients
1 Cup Plain Greek Yogurt (mixed with 1 packet of stevia)
1 tbsp. Sweet Spreads Dark Chocolate Mint Coconut Butter
1 tbsp. Dark Chocolate Chips (optional)

Instructions
1) Warm the Coconut butter for 30 seconds to soften. Mix with Greek Yogurt.
2) Sprinkle dark chocolate chips in and stir.
3)  Place in the freezer for 30 minutes.
4) Stir and place back in the freezer for another 30 minutes.
5) Repeat step 4 until you reach your desired consistency.

Nutrition
Protein: 28 g
Carbohydrates: 20 g
Fat: 7 (without chocolate chips), 10 (with chocolate chips)

peppermint patty dark chocolate frozen greek yogurt ice cream recipe

The Greek yogurt provides a large serving of slowly digesting casein protein to keep you satisfied for hours, the coconut butter provides a serving of medium chain triglycerides which help burn fat, lower bad cholesterol levels (LDL), and lower blood pressure. Compare this with 1/2 cup of Haagen Dazs where you would have 16 grams of fat, 35 grams of sugar and 1 gram of protein and it’s clear to see why this recipe is great for anyone with ice cream cravings. Want to kick it up a notch? Add a 1/2 scoop of Scivation Vanilla Whey Protein for another 15 grams of protein in your ice cream while giving it a creamy vanilla taste to compliment the dark chocolate, minty goodness!

Chili Bacon Bison Burger with Garlic Parmesan Sweet Potato Fries Recipe

Bacon makes everything better. Chili makes everything better. I was the catalyst that made them join forces for this Bison burger recipe. Imagine a juicy bison burger topped with melted cheddar cheese, smoky bacon and a big spoonful of spicy chili in between a buttery garlic toasted challah bread bun. Not sold? What if I pile a bunch of crispy parmesan, garlic and herb sweet potato fries next to it? Where are the greens, you ask? I added a cherry, almond spinach salad to the plate for a pop of color and flavor.

chili bacon bison burger garlic parmesan sweet potato fries white wineChili Ingredients
1 lb of ground turkey
1 cup of black beans
1/4 cup chopped onions
2 tbsp. chopped garlic
16 oz. tomato sauce
1 tbsp. red pepper flakes
2 tsp. chili powder
1 tsp. oregano
1 tsp. onion powder
1 tsp. garlic powder

 

Sweet Potato Fries Ingredients
2 large sweet potatoes
1/4 cup olive oil
2 tbsp. grated Parmesan cheese
1 tbsp. chopped garlic
1 tbsp. italian herbs (parsley, oregano, basil)
* Makes 3-4 servings

Cherry Almond Spinach Salad Ingredients
4 cups of raw baby spinach
1/4 cup split roasted almonds
1/4 cup of dried cherries
1 tbsp. bleu cheese crumbles
2 tbsp. balsamic vinegar
*Makes 2 servings

Instructions
1) Add 4-6 oz bison burger patty to a grill on a high flame.
2) Cook for 4-5 minutes on each side for medium rare.
3) Add 2 tbsp. of shredded cheddar cheese atop the burger.
4) Spread butter, herbs and garlic on a challah bread bun and toast on the grill until golden brown (30-60 seconds)
5) Plate the toasted bun.
6) Place the bison burger on the toasted bun and top with bacon & 2 tbsp. of chili.
7) Pile your sweet potato fries next to the burger.
8) Add your cherry almond spinach salad to the plate.
9) Serve.

Follow me on Instagram and Twitter for more recipes, great workouts and giveaways!

Scivation Xtend Perform Review

The Scivation team sent me their brand new line of Xtend BCAAs, Xtend Perform. What separates this from their other line of BCAAs, and other brands’ BCAAs for that matter, is their new patented ingredient “Peak 02”. Participating in their 21 day challenge, I’ll be taking 2 scoops of Xtend Perform during my workout and recording the results over those 3 weeks. In addition, I’ll also be trying to achieve several personal goals: gaining 10 lbs, squatting over 400 lbs, and benching over 300 lbs relatively easily.

After using Scivation’s Xtend Perform this is what I’ve noticed:

1) 15 seconds less recovery time in between sets.

The buzz around this product is that their new patented ingredient Peak 02 is supposed to increase time to exhaustion by increasing 02 uptake. I generally take 45 seconds of rest in between sets supplementing with regular Xtend BCAAs. After taking 2 scoops of Xtend Perform every day for the past 2-3 weeks I’ve noticed that around 30-35 seconds I’m ready for my next set again. There are other factors that could potentially play into this as well though. I’ve significantly increased my calorie intake over the last 3 weeks, nearly tripling my carbohydrate intake which definitely has played a role in my increased energy.

4 Keys to Faster Recovery

2) Bigger pumps when stacked with my usual pre-workout.

Unlike point #1, which could be a result of my new diet, exercise routine, and then my new supplement stack, this point is undeniable. I’ve always stacked BCAAs with my pre-workout and never really noticed a significantly different pump. I’ve been taking 1/2 scoop of preworkout and mixing it with 1 scoop of Black Cherry Xtend Perform. The pump has been equal to or greater than the energy I typically feel with 1 scoop of preworkout alone. Less caffeine to me means less caffeine dependency come workout time.

Does Your Pre-Workout Have These Ingredients?

3) Overall better hydration.

Of course I could credit this to any BCAA product because they all require you to mix them in 16-24 oz of water and have hydration benefits. However, during my 21-day challenge, with my extra scoop of Xtend Perform, I’ve been taking in an additional 24 oz. of iced water that I can easily drink in about 2 minutes because the flavor is so good. As I’ve said in the past, many people find it easier to hydrate better when they drink cold flavored beverages rather than warm unflavored water.

6 Ways to Improve Hydration

4) Amazing Black Cherry Flavor.

I’ve tried Blue Raspberry, Lemon Lime, Mango, Fruit Punch, Grape, Pink Lemonade, Kiwi Strawberry, Fruit Punch, Watermelon, Green Apple, and now Black Cherry, and I can honestly say that Black Cherry Xtend Perform is on my top 3 favorite tasting supplements of all time. I had low expectations also because I’m not a fan of cherry flavored ANYTHING. If no other points made you consider trying Xtend Perform, if you’re skeptical of the new ingredient (Peak 02), if you think BCAA supplementation is all hype, then try Black Cherry Xtend Perform just because it’s the best tasting BCAA supplement I’ve had to date (rivaled only by Blue Raspberry Xtend).

5) Less sweet than regular Xtend BCAAs.

The only complaint I’ve heard from clients, friends, and family members that have tried my Xtend out of curiosity is that it’s too sweet. I mix Xtend with 24 oz of cold water and it’s still sweet. But again, Xtend is a product intended to increase hydration, recovery, reduce fatigue time, and so on. It’s not meant to go down in one shot like a pre-workout or capsule. Black Cherry Xtend Perform is definitely less sweet than the rest of the Xtend line though. 16 oz. of Black Cherry Xtend Perform is roughly as sweet as 24 oz. of other Xtend flavors.

5 Reasons You Should Supplement BCAAs

Check out my Instagram for updates on my 21 Day Challenge. Try it for yourself and use the hashtag #Perform21 and I’ll check out your progress!

How to Keep Yourself from Binge Eating

Binge eating is a hot topic right now but it’s been a problem for many people for a long time as it wasn’t considered a legitimate condition until recently. We have an emotional response to the food we eat. A delicious meal can make our day while a gross meal can ruin it. Sometimes a piece of chocolate (or whatever your fix is) is all it takes to make sitting in bumper to bumper traffic less frustrating. Everyone binge eats from time to time, but if you feel like you may need help here are my tips to keep yourself from binge eating:

1) Set a post-meal goal.

As ridiculous as this may sound, try setting a post-meal goal. For me a post-meal goal may be to drink 24 oz. in between meals. If I haven’t finished my 24 oz. of water then I don’t get to move on to my next meal. This is an easy way to hold yourself accountable. Try making your goal physical by using a fitness tracker. Set a goal like “I won’t eat again until I’ve walked 500, 1000, or 1500 steps”.

6 Easy Ways to Improve Hydration

2) Eat a mint after your meal.

Pop a mint after your meal to signal to yourself that you’re done eating. At first this may not be effective but over time you’ll create a pattern. The mint is a signal to your brain that you’re done eating for at least 2-3 hours. A 10 calorie mint can save you from downing another 500 calories in snacks.

3) Don’t keep snacks that you can’t resist at home.

This is the way most people hold themselves accountable. Keep binge-worthy snacks out of your kitchen so you’re not tempted, it always starts with “just one”. Following a meal plan helps you not just save money but also teaches you when to eat, how much to eat, and what to eat. If it’s not on the plan, don’t grab it. Of course there’s leniency with this rule (going back to the emotional release of food) but the point is chips, ice cream, popcorn, and pizza don’t coincide with your goals.

Are Protein Baked Goods the Future of Snacking?

4) Find an activity that keeps your hands and your brain occupied.

Watching a movie may keep your brain occupied but it’s not enough to physically force you to stop eating. Find an activity that occupies your hands also. Think reading a book, playing an instrument, playing a sport, drawing, writing, exercising or learning a new skill.

20 Minute Full Body Home Workout

5) Brush your teeth if you can’t stop eating.

Similar to point #2 in that it signals to your brain that the meal is finished. In addition to point #2, most food tastes awful after you brush your teeth (think anything citrus, sour, and salty) which may kill your appetite enough to stop your binge eating right in its tracks. Don’t brush more than twice every day as you’ll run the risk of over brushing and wearing down your enamel. Consider this as a last resort to cutting yourself off.
Basic Meal Plan Rules.

Find out how many calories you need every day, divide that number into 4-5 meals, eat every 2-3 hours and stop after each meal is done. Put yourself in control and remember your goal with every meal. All you need is willpower. Once you start seeing results it will be much easier to stay on track.

As always, follow me on Instagram for awesome recipes, daily motivation and great workouts!

6 Pack Fitness ACE Elite Luxury Backpack Review

My friends at 6 Pack Fitness sent me their brand new luxury non-meal management backpack, the ACE Elite Luxury Backpack. Now that I’ve finally had the opportunity to use the bag for a couple weeks, I can give a breakdown on what I like and dislike about it. I posted a quick video snippet on my Instagram to show it off but here I’ll give static images so you can really get a good look at why this bag is considered a “luxury” backpack. Here are the pros and cons of the Ace Elite Luxury Backpack:

ace elite luxury backpack stealth black fitness health lifestyle

Pros:

1. So many pockets & hidden compartments.

Each side of the bag has about 10 pockets, which seems overwhelming at first, but after a day or so you’ll find that it’s very convenient being able to compartmentalize everything in your bag. Instead of reaching into a jumbled mess to get your car keys everything is filed neatly. If you’ve ever reached into your bag to pull out one item, like your car keys, and consequently pulled out your keys, phone charger, chapstick, and money because everything was piled on top of each other then this bag is definitely for you.

As for the hidden compartments, they aren’t exactly “hidden” but because the lining is a tiled mosaic it makes smaller pockets seem stealthy. Chances are if someone goes into your bag while your back is turned they’ll end up staring at the lining long enough for you to catch them before they can even find something worth taking.

How to budget your supplement plan.

2. Lots of storage room.

The back compartment of this backpack offers a laptop/tablet sleeve, storage space for things like supplements, toiletries, small pieces of workout equipment (ab roller, tiger tail, etc.), with a slightly hidden zip up compartment for gym clothes. Even though it isn’t a meal management bag, I used the storage space for supplements and food until I got to work to put my food in the fridge. For a small, light bag there’s seemingly endless storage space with a pocket designed for just about anything. There’s even a fleece lined compartment for sunglasses located safely in the front away from all of your other things .

ace backpack inside

How Meal Prepping Can Save You Thousands

3. One of a kind, artistic lining.

I can’t get over how much I love the lining. The colorful, tiled mosaic lining is a surprise every time you unzip the bag. Each vividly colored tile has the 6 Pack Bags name and diverse fitness related images. The bag goes from stealthy to “all eyes on me” in one zip. It’s an awesome bag to look at alone, but once you open it you can expect some attention.

 4. Super light.

This bag probably weighs less than a pound which, when you compare it to the meal management bags and other multipurpose backpacks, is incredibly light. Even when it’s fully stocked with all of my supplies this bag feels like nothing. The large number of compartments helps to distribute the weight throughout the bag nicely.

5. Bad Ass in Stealth.

Black on black has always been a personal preference of mine. Blacked out cars, blacked out shoes, blacked out everything. This bag in particular looks absolutely badass in Stealth. It makes unzipping it to unveil the bright lining even more exciting. The Stealth design makes this backpack look like an elegant fashion piece that makes your co-workers briefcase look dated.

Cons:

1. Does not hold any meals.

Of course one of the only hang ups with this bag is that there isn’t an insulated compartment for even one meal like The Contender. If there was a small storage compartment for one tupperware container on the bottom of the bag it would barely make the bag seem bigger visually, it wouldn’t add much weight, but it would most likely increase the price point raising the price to nearly $300.

6 Pack Bags Expedition 300 Review

2. The lining’s color scheme may turn some off and others on.

If you couldn’t tell already, I love the lining. As much as I love blacked out everything, I also love vibrant colors. Even blacked out whips need badass red, blue or yellow led interior lights or headlight accents. If you’re not into vibrant color schemes you may not be into the lining.

3. High price point. 

This is an amazing bag that comes at a high price point (as does anything in the luxury world). You’ll get a carefully crafted, one of a kind product but you’ll pay a premium for it. At $250 you better be sure you’re going to use this bag enough to get your money’s worth. If you live out of your car 5 days a week, if you feel like you never have enough pockets, if you take your laptop/tablet everywhere, then I definitely recommend investing $250 and getting a quality product you can show off.

Overall, this bag is awesome and I look bringing it anywhere that it’s socially acceptable to have. The 6 Pack Fitness team put a lot of work into making a one of a kind luxury backpack and they really nailed it.