Verbum Humanum

That said, here are some basic biblical principles. The starting point is that God doesn't care what you eat. A man is not defiled by what goes into his mouth, but rather by what comes out of it (Mark 7:18,23). Food for the stomach, and the stomach for food, but God will destroy them both (1 Cor. 6:13). Eat what is set before you (Luke 10:8). Max nix, everybody. But just because God doesn't care what you eat -- tofu, bean sprouts, Wonder bread, red meat, peanut butter and brown sugar sandwiches, He just doesn't care -- it does not follow from this that food is a sin-free zone. People sin all the time with their food, just not in their food. They can do this through gluttony, poor stewardship of their bodies, self-righteous censoriousness, bringing their own special food to someone's house when they were invited for dinner, laziness, food snobbery, and more. But these are all motive issues, heart issues. We sin with food all the time, and God still doesn't care what we eat. Mastering that distinction is crucial.

I have to learn this. I am a little uptight about food.

Pushups are the best upper body workout designed….no machine can replace that…you don’t need any equipment and you can do them anywhere.

It’s easy to become a certified trainer (as I have seen overweight people become certified)….it’s not easy to work as one full time (hence a high turnover rate in many clubs)

Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.

Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.

Most people do not lift heavy enough to make stronger muscles.

It’s never too late to build muscle….and is more important as we grow older.

The only real cure is prevention….don’t get sick in the first place otherwise you may be in for a long road back to health

If you eat whole foods that have been around for 1000s of years, you probably don’t have to worry about counting calories

Sugar is not our friend

High Fructose Corn Syrup is making people fat and sick

The biggest 2 threats to our health are inflammation (silent and chronic) and insulin resistance

Our dependence on gyms to workout may be keeping people fat….as walking down a street and pushups in your home are free everyday…but people are not seeing it that way.

If I had to pick one sport for a child to start with it would be gymnastics, the strength/speed/balance/body control they will learn can be applied to any sport down the road.

I hate to jog….I love to run

Never listen to any advertising telling you what is healthy….as they are just trying to sell you something

There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)

The fittest people I know keep active daily doing what they enjoy

Fitness and Muscle magazines never got me any real results

Supplements were are waste of a lot of money for me

The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.

To build muscle, throw away your Whey protein and eat more steak and eggs

More people are taking muscle building hormones than will ever admit to you

The best way to lose weight for most is lower carbohydrate eating/cycling

I was skipping breakfast long before I ever found out about intermittent fasting (IF)

It’s a lot easier to stay fit and strong….once you get there

Meat and Fat are my friends

Muscle size does not tell a person’s real strength

Muscle size is mostly glycogen and water

Whole foods can never be replaced by a multi-vitamin

Most people need some Fish Oil to control inflammation

Most mental disorders may be solved with a diet of no sugar/higher fats (esp DHA from fish oil)

Breakfast is not the most important meal of the day

Eating 6x a day provides no metabolic advantage for losing weight than 2-3x a day…it’s still about calories and blood sugar/insulin control

Mainstream media is 5 years behind research studies….research studies are 10 years behind what people are already doing for health and results

The eat low-fat advice was the biggest health disaster in the last 30 years

The greatest learning experience was helping people with autoimmune/arthritis to get healthier…..I never got more appreciation for my own health and how important prevention really is.

The saddest thing to see is someone crippled by a potentially preventable disease while they are young which keeps them from doing simple daily activities and on multiple medications

I was 215 lbs in college and thought I was big and had muscles….now at a much leaner and defined 185lbs I know I was more fat than muscles back then

I can still keep up with the 21 yr old hockey players…..I just am a little more sore the next day now….

Mountain biking is fun….snapping off my derailer and making it a single speed is even more fun

The smartest trainer I know does not have a website or best selling ebook….as he is too busy training real clients

Apple Cider Vinegar is the only medicine I take if I feel sick

I can go up and down up to 10lbs in a week depending on glycogen and water balance

The first big amount of lbs you lose in the first week dieting is mostly water

If you want to get better at running….you run…..at biking…you bike…….at a sport…you play that sport

I know a professional athlete making millions and a star on his team…yet he can’t do a pullup…but he doesn’t need to

There is no one right way for anything…..as 20 different ways can get you results…

80/20 rule is so true…..80% of your results come from just 20% of the exercises, 20% of the food in supermarkets, and spending 20% of your time working out.

Results are just the simple yet important things done on a consistent basis

Losing more than 2lbs a week is probably not all fat

Gaining more than 2lbs a week is probably not all muscle

All diets fail over the long run….but lifestyle changes last

All diets books are saying the same thing in general…they just make a new way to present it

Bill Phillips was a marketing genius

There is nothing new in health and fitness…..just ideas that resurface that are long forgotten

Fads are created to sell more specialized equipment/gear, lifting/throwing something heavy and running fast has been around for 100s of years and still works

Want a strong “core”? Lift something heavy over your head and walk around trying to stabilize it…the motivation to not drop it on your head will work wonders

There should be a law against selling any dumbbells less than 5lbs….or ones in neon colors

If your trainer can not get you to lose weight, fire him/her. You are not paying for his/her company or excuses….go find someone who can deliver or knows how to get results

Squatting to parallel will only give you weak hamstrings and lead to more knee issues….you should be able to go down like you were going to pick something off the ground….as that is the reason our bodies were designed to squat

The best thing anyone can do for their health/results is to just try new things…see how their body adapts and responds…and learn how to take total control no matter life may throw at them in the future

Blogging is more effort than I would ever imagine….but I enjoy sharing what I know

If you like what I write…the best thing you can do is help spread the word…so others can start improving their health and fitness too

Some good stuff here.

How a gluten-free diet powers one of the best cycling teams in the world — and how it can help you perform better and recover faster.

My mother has celiac disease, and it's possible I can get it later in life. I have been eating a mostly gluten-free diet for a few months now and I feel great.

Can fifty thousand years of human evolution be wrong? What are we really "designed" to eat? Are high carbohydrate "Food Pyramid" diet standards a health disaster? What do paleolithic fossil records and ethnographic studies of 180 hunter/gatherer groups around the world suggest as the ideal human diet? Find out in nationally acclaimed author and nutritionist Robert Crayhon's interview with paleolithic diet expert, Professor Loren Cordain, Ph.D.

Strictly speaking, milk is not a Paleo food. But I love it, and that's that.

Milk is baby fuel. It’s literally meant to spur growth and enable a growing body. Our bodies definitely recognize dairy as food, even foreign bovine dairy. But is it good nutrition?

I don’t know. I’m not sure anyone really does, in fact, which is why I place dairy firmly in Primal limbo.

I love whole milk. I drink it sporadically.

These notes are ideal as a quick reference for those who have already read the book. For those who haven’t read it, there is much information here, but this no substitute for the real thing.

Supposed to be a classic.

5 Sweet and Savory Primal Shakes

Welcome Stumblers and all newcomers! If you want to lose weight, gain muscle, increase energy levels, reduce stress or just generally look and feel healthier you've come to the right place.

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Learn more about the Primal Lifestyle by visiting the Primal Blueprint 101 page. Thanks for visiting!

Some days, a fork and spoon can feel like a bit of a hassle. Okay, not really, but the temptation to simply drink our food is one we give into now and then when convenience is a priority. A Primal shake is a good way to mix things up, treat yourself to a healthy snack in the afternoon or add a little extra something to an evening meal. Some shakes, even without the addition of dairy or added sugar, can even satisfy a hankering for dessert.

When you’re making a shake, it’s tempting to throw anything that looks good into the blender, stick a straw in it and suck it down. But be careful; what started as a healthy snack or meal-replacement can quickly turn into a huge glass of carbs and sugar.

In the following recipes we avoid this pitfall by limiting sweeteners and starting our shakes with a solid base of healthy fats, ideally, 50-70% of the total calories. Coconut milk, nut butters and avocado are a good starting point, and you don’t have to choose just one. Coconut milk and nut butters are practically decadent together and coconut milk with avocado is a soothing combination worth trying. The avocado loses all its savory inclinations and blends into a shake with a slightly sweet flavor and incredibly creamy texture.  An occasional spoonful of seeds will add fat too, as will a drizzle of coconut or olive oil, or an egg if you’re so inclined. Which leads us to the next layer in our shakes: protein.

Generally speaking, you’ll want to shoot for 10-30 grams or so of protein. Again, nut butters are great for this, and a scoop of whey protein can boost the protein content of any shake. Once you have your fat and protein in place, the last thing to consider is keeping the carbs in check.

Try not to total more than 25 g per shake; the lower the better. Though, of course the precise carb count will depend on your particular goals. Berries work well here. They’re carb/antioxidant ratio is tough to beat and they’re high in flavor, so a mere 1/2 cup is usually plenty.

Even if you concoct the perfect ratio of fat, protein, and carbs, it’s all for naught if the shake doesn’t taste good. If you throw ingredients into a blender in clean-out-the-fridge mode you might end up with some questionable flavors and colors. Then again, you might stumble onto some combinations that are pure genius. We already mentioned the avocado/coconut combination we stumbled upon. We’re equally fond of the refreshing combination of blueberries and kale, and a savory shake made with tomato and cucumber. We’ve provided recipes for these shakes and a few more to get you started, but experimenting is the best way to come up with your own favorite. For example, the last two recipes are delicious as-is but are low in fat, so you might want to either add some fat or create them as a complement to a fatty Primal meal.

Tell us what you think in the comment board. Share your thoughts on your personal favorite Primal Shake concoctions. Grok on!

Coconut Avocado

• 1/2 avocado
• 1/4 cup coconut milk
• 1 scoop whey protein
• 2-4 tablespoons water (optional, if needed for texture)
• 1/2 – 1 cup ice

FitDay says:

Calories: 461
Fat: 36.2 g
Carbs: 17.2 g
Protein: 26.9 g

Chocolate Almond

• 3 tablespoons almond butter
• 1/4 cup coconut milk
• 2 teaspoons cocoa powder
• 1/2 – 1 cup ice
• 2-4 tablespoons water (or other liquid)

FitDay says:

Calories: 519
Fat: 43.7 g
Carbs: 16.5 g
Protein: 26.0 g

Spicy Tomato

• 1/2 cup chopped tomato
• 1/4 cup chopped cucumber
• 1/2 avocado
• 1/3 cup frozen spinach or a small handful raw spinach
• 1 teaspoon hot sauce or black pepper, or to taste
• squeeze of lemon
• 1/2 cup ice

FitDay says:

Calories: 148
Fat: 10.9 g
Carbs: 13.2 g
Protein: 3.1 g

Berry-based shakes tend to be higher in carbs and lower in fat, which is why we prefer drinking them right before or after a meal that is high in fat and protein, like eggs or steak. You can, however, up the fat content in either of these shakes by adding half an avocado, a spoonful of coconut milk or oil,  nut butter, or yogurt if you eat dairy.

Vanilla Berry

• 1/3 cup frozen berries
• 1/4 cup coconut water
• 1 scoop whey protein
• 1/2 teaspoon vanilla
• sprinkle of cinnamon or fresh mint

FitDay says:

Calories: 177
Fat: 0.9 g
Carbs: 26.5 g
Protein: 17.9 g

Blueberry Kale

• 1/2 cup frozen blueberries
• 1/4 cup coconut water
• 1 stalk kale, chopped (stem removed). Kale is easiest to blend if you either boil it for 1-2 minutes or put it in the freezer for 30 minutes or so.
• 1 scoop whey protein

FitDay says:

Calories: 166
Fat: 1.8 g
Carbs: 22.8 g
Protein: 19.9 g

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Posted By: Worker Bee

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