While you may think about being healthy and eating your greens and proteins, you may be surprised that your body actually needs carbs before you start doing physical activity, no matter how hard, or how easy, you go at it.  I’m going to tell you today that you need to ditch the kale shakes (for pre-workout at least) and instead focus on taking in some good carbs as you try to build muscle and lose weight.

Why Bagels Make Sense as a Pre-Workout Meal

Every time you do an activity that makes you work hard, such as lifting heavy weights or running at any decent pace, your body burns calories.  However, when your body doesn’t have calories to burn, it’ll go into a defense mode and hoard fat and calories the next time you have a meal.  If you are trying to lose weight, you could become frustrated when you try to stick to your workout routine because you aren’t seeing the desired results.  When you start to work out and feel fatigued or dizzy, this is due to the fact that your body has simply run out of fuel.  When this happens, your workout gets the best of you, instead of you getting in the best workout.

For this reason, you need to have yourself a healthy snack before you get after it each morning.  Sure, a kale shake may seem like a good fit because it’s low in calories, but your body needs carbohydrates and fiber in order to run efficiently.

A small, whole grain bagel is a perfect item to consume pre-workout.  If you are looking for a topping, go for protein.  Personally, I like to add peanut butter as the healthiest of options, but I know people who will go all the way with an egg and if you aren’t caring about dairy, add the cream cheese for a delicious alternative.  Sure, it’s not the healthiest thing, but your alternative is that you go into your workout without any fuel to work out optimally, so pick your poison!

When you consume bagels prior to working out, you will remain satisfied, and also get into fat-burning mode rather than panic-hoarding mode.  You’ll definitely work up an appetite, but post-workout is when you need to add protein to your body in order to repair and rebuild muscles.

Of course, these are great snacks as well.  They are easy to find, provide fuel, and will help you get the most out of your workout.  Don’t overlook the trusty bagel when it comes to pre-workout meals!

Everyone likes to dig into the traits and habits of the rich and famous, and I especially like to dig into the traits of the uber wealthy.  When it comes to Steve Jobs, well, he checked all those boxes and was a very interesting person who built a small little fruit company that goes by the name of Apple.  In all seriousness, the iconic figure is someone that many people revere for his habits, mannerisms, and the way he carried himself.  In this update, I’ll share with you some of the bizarre diet habits of one of the most iconic figures in American business history.

The Steve Jobs Diet

Some see the late Apple Co-Founder as aloof.  He had a compulsion to consume only vegetables and fruits for a long period of time.  His intensity and desire to carry out his conquests were what made him such an interesting person.  According to his biography, he found out that he could induce euphoria by electing not to eat for a long period of time.  As a vegetarian for the larger part of his life time, which at points had him going fully vegan, he always consumed small and simple plates.  As a picky eater, if he didn’t like food, he was said to be very rude and brash with people associated with the restaurants, from the chef, to the server, to even the management staff!

As Business Insider reported, they dug through  his biography, and this was what was found out about his eating habits:

• At times he would eat one or two foods for 1-2 weeks.  Mostly carrots or apples.
• He once lived off simply “Roman Meal Cereal.”
• He often juiced carrots and made carrot salad.
• After reading a book, he gave up meat, protein, grains, bread, and milk.
• He often fasted, sometimes doing so for up to two weeks.
• When he broke his fast, he would eat leafy greens and water.

Other facts and stories shared were that his ex-wife was vegan, and their wedding cake had no milk or butter in it, and many guests found it inedible.

As an adult, he would eat the same foods over and over for weeks, and then totally switch to a new food, or break that habit by starting to fast.

By 2011, with his pancreatic cancer spreading, he almost ate a diet consisting of zero solid foods.

Steve Jobs died on October 5, 2011.  Gone, but certainly, never forgotten.

Many men follow diet plans to an exact science, but I have yet to find any that follow a diet plan that is high in sugar.  On the contrary, most men try to limit the amount of sugar that they consume in hopes of getting that lean, chiseled physique we all want to have that we see on the cover of Men’s Health and other Fitness Magazines.

While it’s hard to totally avoid sugar (they do show up in fruits, of course), what would happen if we stopped consuming it entirely?  Thanks to a recent publication on Men’s Health, we have some clarity to that answer, and today I’ll dive into that topic and share what I learned.

What Happens When We Cut Out Sugar From Our Diet?

There is no shortage of debate when it comes to what a proper diet really is.  Depending on who you you choose to listen to, Vegans will tell you that avoiding animal products (where I get my testosterone personally) is the only way to live, while the new Keto enthusiasts will tell you to consume fat.  However, it doesn’t really matter who you ask, there won’t be anyone out there singing praises for sugar!

Again, it’s found in more places than you probably know about.  It’s not just candy store items and desserts. In fact, you’ll find sugar in veggie burgers, sauces, and even low fat crackers.  According to Dr. Eric Pham, M.D., out of St. Joseph’s Hospital in Orange, California, you’ll get an almost immediate impact on your body when you cut out sugar entirely.

Just inside a week you can see a noticeable lowering in your blood pressure.  You’ll also see your fat and insulin levels be healthier, he continued .

One factor that comes into play is if you are eating carbs.  Remember that your body does tear down complex carbs, things such as fruit and oatmeal, into simple sugars used as fuel (energy.)

Are you ready for three days without sugars?  

If so, you are in for an uphill battle, says Dr. Brian Quebbemann, M.D., who is also from California and works as a bariatric surgeon.

The obvious thing is that you’ll dream about sugary foods, such as donuts, especially if pastries are in your morning routine and dessert is in your evening routine.  Sugar stimulates your brain, and without it, you’ll think about it.

You could feel bad, and even sluggish, but that’s due to changes going on inside of your body.  Good changes, I may add.

First off, insulin stabilizes.  This is a hormone that works to regulate glucose.  There won’t be any crashing, either.  If you have consumed sugars, you know this effect well.  You could even feel lethargic, but after a few days, that feeling should subside.  You could also see your adrenaline spike, and this will help you break down the sugars and glycogens that remain inside your body.  Also, this is released rapidly into your bloodstream.  All of this happens inside of just 24 hours!

Even gnarlier, your body will actually make ketones out of fat within just three to five days since your glycose has depleted, and this is your main source of energy. If you follow a Keto Diet, you know that this is when your body gets into Ketosis, which many call “fat shredding mode.”  (It is.)

You could see some cramping in your muscles because you are dropping water in high levels when you are in the state of Ketosis since you cut out sugar.  Keto flu can happen, as well as headaches, a slowing down effect (fatigue), and even cramps.  All of this can last about one week.

When this is all over, you’ll have more energy, a clearer focus, and you’ll be relaxed.  As a long term solution, doctors aren’t sure this is very healthy, but short term, well, you’ve seen what happens in just three days.

Quitting anything is hard.  Nicotine, beer, chewing tobacco, even sugar.  It’s all mindset.

The best way to be healthy all the time is to eat healthy complex carbs.  

Quinoa is the seed of a leafy plant found in the Andes. It has been cultivated for centuries for its delicious starchy seeds. Today, it is more popular than ever among busy health-conscious cooks who enjoy its a wonderful nutty taste that takes on the flavor of spices and cooks in just 15 minutes. It’s a wonderful side dish, but it can also hold its own as part of the main course.

Quinoa Shopping Tips

Quinoa is available in health food stores and most grocery stores in red, black, or the more common white variety, each with a slightly different flavor. You can also buy a mix of the three, which is a delightful mix of colors and flavors. Other colors are also available, but rare outside of specialty stores.

White quinoa cooks fluffier than red or black. The red and black varieties are crunchier and less sticky.

Nutrition Facts

Quinoa is a nutritional powerhouse – especially welcome for vegetarians or vegans looking for a complete protein source.

• Quinoa is a complete protein (rare among plant-based foods): 4g per ½ cup serving
• Each ½ cup serving contains 111 calories
• Each ½ cup serving contains 2g fat and 3g fiber
• Gluten-free
• Contains all 9 essential amino acids, iron, and fiber

Basic Cooking Instructions

Ingredients for 3 cups of cooked quinoa (approximately six ½ cup servings):

• 1 cup quinoa
• 2 cups water

In a 1-qt saucepan, bring the liquid to a rolling boil. Add quinoa and stir. Turn the heat to simmer (lowest setting), cover, and simmer for about 15 minutes or until all the liquid is absorbed (you can tell it’s ready when the surface of the quinoa becomes dimpled and each kernel has popped open). Once it’s cooked, let the quinoa sit for a few minutes. Fluff with a fork before serving.

Keep in mind that quinoa expands significantly in water so if you’re using it in soup, you’ll need to add more water or broth to keep the quinoa from soaking up all the liquid.

Gourmet Cooking Instructions

To step up your quinoa game, try this:

1. Rinse the quinoa before cooking. Most store-bought quinoa comes pre-rinsed to remove its protective coating (saponin); but rinse it again anyway, to prevent a foamy look.
2. Use broth instead of water for extra flavor.
3. For a real gourmet treat, use ½ cup dry white wine plus 1-½ cups broth instead of water (per 1 cup of quinoa).
4. Quinoa cooks faster than you might think, especially if you’re cooking small batches of less than 1 cup of quinoa. Check after 8 minutes to avoid burning.
5. Toast quinoa. After cooking, bring out quinoa’s nutty flavor with a quick toast in the skillet. Use a mild-flavored oil or butter and toast the quinoa on medium heat, taking care to avoid burning (6-8 minutes… but don’t take your eye off the skillet).
6. Use quinoa flour as a gluten-free alternative.
7. Bake delicious gluten-free blondies using quinoa flakes.
8. Make your own quinoa flour by grinding white quinoa in a coffee grinder.
9. Quinoa is an excellent alternative to rice in “rice” pudding.

Enjoy!