protein

Shredded Rainbow Paleo Protein Salad

Last night we had a totally scrumptadidliumshous meal that was one of the most colorful and most flavorful dishes I've ever put in my mouth. This is a completely paleo meal too. If you want awesome energy then this meal is for you.

Ingredients .5 cucumber 1 large carrot .25 head of cabbage .25 red onion .25 head of broccoli 2 large stalks celery 1 small beet 4 beet leaves 1 apple 1 cup pecans

Directions Dice, chop, and/or shred all the above ingredients and mix together.

1 large yellow onion, chopped 1lb pastured sausage 1lb grassfed beef

Sautee the onions and meat in some coconut oil, add your garlic seasoning to taste, and pour on top of salad. Absolutely Delicious!

DEFINITELY leave me a comment below once you try it and what you think.

Eating Healthy When Dining Out Stressing You Out?

It can be very, very difficult for eating healthy when you dine out and optimally it is pretty much impossible to eat 100% healthy at any typical restaurant. But here's a few guidelines taken from the Zone Diet, which I do not follow per se, however couldn't agree more with their recommendations. I've also expounded and added a few of my own.

The Healthy Dining Rules For Eating Out.

1. Never eat the rolls. If you’re going to eat carbohydrates, save it for dessert.

2. Always choose a clean protein entrée and ask to replace any starches or grains with extra vegetables. Be sure to ask what oils they use to prepare them. If it is not olive or coconut oil then ask to get them steamed and never boiled. We want them as close to alive as possible.

3. While waiting for dinner, have a glass of water... or two. This will curve your cravings and fill you up a bit.

4. If the protein you order is significantly greater than the size of your palm, take the excess home.

5. Determine whether the carbohydrates on your plate are favorable or unfavorable. If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.

So what is a "favorable" carbohydrate you ask? Good question!  I would say that if they are alive, close to alive, and are colors of the stoplight (red, green, yellow/orange) than you're in favor.

6. If dining out is not complete without dessert, then don’t eat any grains or starchy carbohydrates during the meal. Order whatever you want for dessert, but eat only half. Share it with someone else and never take the leftover dessert home. If you do you'll eat it.

These are all good for dining out, but I would personally still eat as many non-starchy veggies as I can get with my meal, no grains, always starting with as big of a salad as I can get, drink only the substance of life (aka good ol H2O) which is what I do anyway, and then if I wanted dessert I'd have it. I rarely eat the dessert when I'm out anyway cause when I get home I have amazing Coconut Bliss icecream made dairy free (coconut milk instead), soy free, gluten free, and the Cherry Amaretto flavor is TO DIE FOR. :)

Most of the time I dine out only a one or two times a month so it's definitely a treat and not an all the time thing; however there was a time that I'd eat out almost every day. I really do enjoy going out, but it's ultimately not healthy to eat right off the menu when ordering. Always modify and tweak menu items the way you should in order to enjoy the dining experience and remain as healthy as you can. Sure the food is great, but overall dining out- to me- is more about the atmosphere and company than anything else.

Bob Garon's Yummy Nutty Din Din

My wonderful and loyal Bob Garon Training blog followers I hereby grant you exclusive access into my home to see what one of my all time favorite dishes to eat is. It's so easy to make and very quick to prepare.

Ultimately it's about simplicity in nutrition and balance in daily eating vegetarian/vegan style. If you're not vegetarian or vegan don't tune out now just because you enjoy a good porterhouse or juicy slab of ribs smothered in sweet 'n zesty BBQ sauce every now and then.

You've gotta explore other means of being healthy and CAN have something that is not an animal source of protein from time to time. I will show you how and how nutrient rich it is at the exact same time as getting in your precious protein need.

All the standards can be met such as protein, healthy fats, and carbs to be balanced if you know how to do it AND it's easier veg style than needing to cook meats at the right temps as well as deal with their slow digestion and low protein absorption according to the biological value of protein research.

My ultimate goal is to be as healthy as I possibly can no matter what it takes. Since cutting out dairy and gluten from my diet I feel better than ever and have so much more energy. I felt like both of those were just draining me every day. I have so much energy these days I sometimes can't fall asleep till 1 or 2am.

Now don't get me wrong cause I'm STILL gonna be having my pizza here and there, but no dairy or gluten products every day as I used to.

I encourage everyone to aim to be as healthy as YOU can be no matter what it takes or what that means. I am here for you.

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Biological Value of Protein

BV = Biological Value.

It's really the only measure of protein quality that is meaningful for athletic types. It's an index that represents how efficiently protein is retained by the human body. When the BV system was first introduced, since all other foods scored lower than the whole egg, the whole egg was elected as the "standard to beat" ? 100%. All other foods, whose protein content was not as efficiently absorbed, earned lower percentage values. Here are some BV values that are earned by different foods (in descending order):

110-159 - Whey Protein isolates blends
104 - Whey Concentrate (lactalbumin)
100 - whole egg
91 - cow milk
88 - egg white
83 - fish
80 - beef
79 - chicken
77 - casein
74 - soy
59 - rice
54 - wheat
49 - beans

As an example of how this affects your food choices, imagine that you need 25g protein for you post workout recovery meal.

-Since each raw large egg supplies 6.25g of protein (ref: USDA). Four whole eggs would then fill the bill. Now, since whole egg has a BV of 100%, you body will get the absolute most out of its 25g of protein.

-Since raw chicken breast supplies 6.60g of protein per ounce (ref: USDA), you would need 3.79 oz of raw chicken breast to equal 25g of protein. But since chicken has a BV of 79%, the body needs more meat in order to provide an equal amount of absorbed protein (specifically, 4.80 oz).

The lower the BV for a particular food, the more you'll need to eat to hit your protein target, BUT just keep in mind your total caloric consumption as well.

I should note that since this efficiency scale was adopted, protein sources have been created that offer higher levels of protein absorbability than whole egg. As a matter of fact some of these newer sources offer as much as 150% the protein quality that whole egg boasts (giving it a BV value of 150). Whey concentrate has a BV of about 104 (Optimum Nutrition's 100% Whey only has a BV=100). Whey peptide blends start at about BV=110, and run as high as 150 or so.