I like beef jerky as far as taste and convenience. Too high in sodium and I fear that the nitrates content might be high too. DEFINETLY would not be one of my first choices. BUT I sometimes have it when I’m travelling and buy it at the airport shop.
Eggs are fine.
I don’t really have “snacks”… I have more “meals”… for example I might have 4-5 solid food meals now all of them having either chicken, turkey, shrumps or fish in them (mostly white fish).
My lighter meals would be shrimps and a salad made of spinach, lettuce, cucumbers and broccoli.
Thanks! That helps a lot.
If I want to learn more about nutrition, what’s a good starting point ? Do you can recommend a book or a person that writes articles about nutrition like you do about training ?
Honestly I haven’t read a lot about nutrition. I learned about it mostly from talking with knowledgeable people.
between this and the recent article by TC, THE ANTI-INFLAMMATORY DIET, I think I can build a solid plan.
I bought some organic kraut at whole foods, and certainly can pair it with an FOS food like bananas or something, but I think it would be easier and tastier to pair it with a GOS like chickpeas, lima beans or kidney beans. Curious if there should be a wait between or just pair 'em and eat.
I can make that my morning meal, wait a bit and chug the baking sodium bicarb mix with a greens supplement. I can have a few eggs hard boiled and eat those a little bit later on the way to work. perhaps 3 eggs, tossing 1 yolk or is that bad?
The protein source is tough, because man do I love beef. I assume varying the fish to 3 or 4 different types, occasional chicken, but what about turkey breast, lean pork, etc?
Looks like I will need to prep the food the night before because I have a bit of a drive and am always trying to sleep as late as possible.
Also, and this is just a dumb question, but how many different green veggies do you include? I like simple but I don’t want boredom.
easiest thing is to buy one of those microwable cookware (i have the big black one from kitchenmade)
you can cook evrything in it, piece of cake, even meat
season some chicken or white fish (or just eat it plain with salt/siracha) nuke it
steam some frozen veggies (brocllii, spinach, cabbage)
eat with one avocado & siracha or soysauce
finish off wiht frozeb lueberries
eat 1-2 meals of that during day then eat whatever u want for dinner, road to shredville
Some people are of the opinion that the microwave destroys a lot of the nutrients in food. I’m not 100% certain about that but nonetheless I NEVER use the microwave.
Some quick browsing seems to infer that microwaving is the least damaging method of heating foods. Heat is what alters the food and microwaving uses the lowest heat and for the shortest time. But I didn’t read any scientific studies on it.
I don’t know, I had a Chem prof in university that talked about microwaves increasing free radicals but I think the occurrence was extremely low.
CT, can you please elaborate on caffeine and why you decided to cut it right out?
Working an office job I currently have about 3 cups per day. Its like a ritual.
Is caffeine inflammatory?
See a lot of articles on the positives of black coffee.
Thanks man
I believe microwaving with a lot of water (in veggies for example) can cause nutrient loss, but using minimal water to heat it up is just fine.
There have been a lot of correlation studies between coffee intake and better levels of adiponectin, leptin, and subcutaneous/visceral fat. Coffee actually has a ton of antioxidants, and chlorogenic acid may assist in nutrient partitioning pre-workout and is probably beneficial in the long-run in terms of insulin sensitivity.
good stuff pb andy
i noticed a peculiar connection with coffee (and intermittent fasting) and my best workouts + physique
it’s worked for me too often to be mere coincidence
Yeah if I’m going to take caffeine, I prefer coffee as opposed to caffeine anhydrous. Caffeine anhydrous has been shown to increase blood glucose and insulin resistance which doesn’t sound like a great idea before lifting, especially if take in carbs like Plazma. I at least like to get the healthy properties of coffee, hah.
Yes the health-boosting properties are in coffee not caffeine pills. I personally do not like the taste of coffee so IU don’t take any caffeine. If I liked coffee I might take some.
Worth mentioning not all coffees are equal. Coffee is a heavily treated crop and therefore the switch to organic is worth the extra financial outlay. I made the switch to organic some time ago and I honestly believe it has made a difference in the way I feel.
Where do you get your organic coffee?
Since you brought up intermittent fasting… a lot of people use caffeine as an appetite suppressant, but interestingly enough a recent study found that coffee is actually a better appetite suppressant than caffeine. In fact, decaf coffee was the best between caffeinated coffee and straight caffeine… something to do with peptide YY (satiety hormone) in our body. I’ll have to read the discussion portion of the study again.
Search Coffee, hunger, and peptide YY. in Pubmed (don’t want to link here, takes up too much space).
“Our randomized human trial showed that decaffeinated coffee can acutely decrease hunger and increase the satiety hormone PYY.”
Trader Joe’s or Whole Foods… or online. You can find anything online.
Coffee is truly a magical elixir
If caffeine senstive, rocking decaf during fast also works.
Coffee quality big deal as well - I sometimes feel horrible after instant coffee (not to mention taste) but after some high quality stuff (or even starbucks americanos) feel like gold