1 beef tenderloin - (about 4 lbs), thin end cut off
1 and reserved for another use
1 1/2 tbsp olive oil
1 tsp kosher salt
1/2 tsp freshly-ground black pepper
Instructions:
Heat oven to 425 degrees. Place beef in a jelly-roll pan. Rub with oil,
salt and pepper. Insert a meat thermometer. Roast 30 to 35 minutes for
medium-rare doneness. Thermometer should register 125 degrees.
Transfer to a cutting board; loosely tent with foil and let rest 10 minutes
before slicing.
Charles Poliquin's Protein Pancake Recipe By Charles Poliquin
You have worked hard, you are leaning out. But you feel flat, you muscles need glycogen, it is your cheat day. Instead of reaching for trans-fat laden donuts, why not try Poliquin High protein pancakes.
1. Throw into a blender.
2 full scoops of Whey Stronger (Vanilla or unflavored)
12 ounces of organic whole milk
2 cage free eggs
3 ounces of melted butter
1 & ½ cups of Whole Foods Gluten Free Pancake and Waffle Mix
18 ounces of apple sauce. My favorite is Whole foods Organic Applesauce with berries.
1 teaspoon of vanilla
1 pinch of cinnamon
1 pinch of nutmeg
2. Blend the contents in a blender
Put the liquid ingredients in first, turn on blender and gradually add the dry ingredients until you have a smooth batter.
3. Pre heat your skillet.
I use butter in an iron skillet. Pam is for dorks, and most non-stick pans leak titanium. Yuk.
4. Pour in batter
So pancakes are about 4 inches in diameter. Cook until bubbles come up to the surface. Flip pancakes and cook until they are ready.
When selecting a meal plan, make sure you are consuming a balanced and complete diet. Your should be ready to set realistic and attainable diet goals. Start by following the simple guidelines below.
Nutritional and Diet Plan Guidelines
Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and high protein foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just eating the way we are meant to eat REMEMBER ‘if it dosen’t fly, run, swim or grow, then DON’T eat it!’.
Eat your foods slower and chew at least 15-20 times.
Make healthier food selections like thin skinned fruits, vegetables, low-fat or nonfat dairy products, lean meats, fish, eggs and poultry.
Avoid foods that are high in carbohydrates and useless calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5-10 total vegetable and thin skinned fruit servings every single day.
The Read it and Eat it Program follows these guidelines and plenty others to maximize weightloss. The read it and eat it plan also, to help simplify your choices, comes with it's very own grocery list.
In private practice, the FLS team get great results in helping people to be their best and live life to its fullest potential. This is because of the scientific approach that we take. When you get to the bottom of stuff, whether hormonal, emotional or physical, you can take amazing strides. Biosignature testing from the clinic helps to discover someones scientific make-up and effectively develop fast and effective results. Going through such anthropometrical tests to understand the body nutritionally is absolutely essential. It is the way that we practice today and continue to receive such great results.
Luther Vandross knows a thing or two about rhythm and blues, having won the coveted Grammy award five times. The singer also knows something about dieting, since he admits to having a life-long weight problem. Vandross has lost 100 pounds off his 6 foot, 3 inch fame no less than 13 times, confirming the adage that it's easier to lose fat than keep it off. But his most recent effort at weight-loss has proved the most successful. "I've never been more healthy than I am now," he says. "I wish I was this healthy when I was 25."
So what's his secret? In 1998, Vandross weighed almost 340 pounds. He had high blood pressure and diabetes, and an admitted addiction to food. He decided to try a diet that arouses more controversy than any other method of eating: low carbohydrate, high protein. It worked. The corpulent crooner dropped 120 pounds of melodious but malevolent bodyfat. He cut out all starches, no rice, pasta, or potatoes were allowed.
Vandross has kept his weight off for four years following the low carb plan. His waist dropped from 52 down to a svelte 34. He looks undeniably better, and feels better, too. By dropping his excess weight, Vandross has also likely avoided the inevitable consequences of carrying too much fat, too long. Such bad effects include cardiovascular disease and full-blown diabetes.
Despite his success, many people considered by some as nutrition experts decry Vandross' dieting methods. The high protein, low carb diet continues to be debated in many mainstream medical professionals. Such pundits ascribe a litany of problems linked to the low-carb diet. But a closer look at many such critiques exposes them as nothing more than another type of protein: red herring.
The Case Against Low Carbs
Most critics of low-carb diets point out that it's not carbs that make you fat, but rather a combination of too many calories and too little exercise. While no one doubts that calories serve at the primary cornerstone of any weight-loss plan, and calories do count, its not that simple. What's often overlooked are other aspects of dieting, such as appetite control and hormonal mechanisms. In the case of low carbs, all diets in this category, despite the plethora of different names, focus on insulin control.
Insulin is primarily a storage hormone. Secreted by the beta-cells of the pancreas in response to a meal, insulin provides a number of effects all related to nutrient storage. Thus, it helps ferry sugars into cells, its best known function.
Insulin itself doesn't synthesize fat, but it promotes every mechanism in the body that does, such as upgraded fat-cell enzyme activity. Insulin also impedes processes known to mobilize bodyfat. In effect, when insulin is secreted, somewhere the body is synthesizing fat. As such, the basic tenet of low-carb diets involves controlling insulin release by limiting the intake of the macronutrient known to promote the greatest release of insulin: carbohydrates
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1. Westman EC, et al. Effect of 6-month adherence to a very low carbohydrate diet program. - Am J Med 2002;113:30-36.
2. Volek J, et al. A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. - J Nutr 2002;132:1879-1885.
3. Volek J, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. - Metabolism 2002;51:864-870.
4. Torbay N, et al. High protein vs high carbohydrate hypoenergetic diet in treatment of obese normoinsulinemic and hyperinsulinemic subjects. - Nutr Res 2002;22:586-598.
Step 1 - Buy the Read it and Eat it Program
Step 2 - Lose weight or money back
Be the biggest loser, and email us a picture and your story for a months worth of free personal training or nutritional consultations 121!
To eat carbs or not to eat carbs, that is the question?
Depending on whom you speak to in the nutrition and personal training field, will depend on whether you lose weight or not. The people that don’t support carb diets are the people that are going to get results quick. The people who say eat carbs in a calorie restricted diet are sure to add inches to your waistline.
So why, are carbohydrate foods so bad for people waistline (and that’s exactly where you will put weight on, on the suprailiac skinfold, where your hip bone is commonly referred to as love handles).
The reason?
It’s because carbohydrates like bread, pasta, rice, and potatoes burn so quickly in the body it causing insulin to rise. When you have too much insulin circulating your body, your body will become resistant to it. When your body’s cells become resistant to insulin, the cells will not accept insulin and sugar forcing the body to take them away and store them as fat.
40 percent of carbohydrate foods in a normal person turn into fat it is expected to be much higher for a person with hyperinsulinlemia (insulin resistant).
A simple test can be done to see if you have insulin resistance. Taking a skinfold measurement of the subscapula (bottom of shoulder blade on the back) has been directly linked to hyperinsulinlemia a study proved this conducted by Misra A Et Al 2006. However this would require a BioSignature Practitioner to asses.
Just think about how long humans have been on earth about 2.5 million years, and yet we have only been eating refined starchy carbohydrate foods for 10,000 years since the agricultural revolution began. Before this everyone ate lean meat, fish and veg. When people say to me Ow I can’t live without sugar or carbs I say what a load of ............ if that was the case then how did the human race of survive for this long.
So what can you do about it?
Well the first things first 4 steps are easy:
1. Eliminate grains, particularly wheat. This is the most important principle regarding carb intake. Wheat influences blood sugar levels the same way as plain table sugar.
2. Yes, eliminate grains, Part II: Gliadin family grains such as oats, wheat, spelt are the most common food allergen. People of the Celtic ancestry, like the Irish, are more likely to be gluten allergic. Besides raising insulin levels in the body and their rapid carb intake, grains also release cortisol in response to the stressor, than a food allergen is.
3. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include :
Broccoli
Lettuce
Cabbage
Cauliflower
Mushrooms
Green beans
Onions
Asparagus
Cucumber
Spinach
All forms of peppers
Zucchini
Cauliflower
4. Eat more protein: yes lean meats and fish, you want to be aiming for 1.8 grams of [protein per kg of body weight. here are some meats and fish you can eat:
Poultry free range
Lean pork
Grass fed beef
White fish
Salmon
Prawns
Cray fish
As you can see there is a lot to choose from.
For more advice download are eBook HOW TO LOSE 12 POUNDS IN 28 DAYS! It would be helpful guide in your quest to lose weight if you really want to get rid of them love handles and see a 6 pack then this book is for you. We at FLS have put this together from our 12 years combined experience. It is fully referenced and has all the latest scientific techniques to target that fat the chapters include:
Introduction
Part 1 – 10 habits of healthy eating people
Part 2 – preparation
Part 3 – 68 super foods
Part 4 – supplements
Part 5 – starting
If you follow this guide you will lose the weight it is as simple as that. You can get the book from our store www.
Fish oils are the most important supplement for helping you achieve rapid physique transformation. Fish oils increase utilization of fat stores and decreasing fat storage. One reason is that eicosapenaenoic acid (EPA) and docosahexaenoic acid (DHA) contained in fish oils help maintain flexibility of cell membranes and make the insulin receptors more sensitive to circulating levels of insulin.
There are numerous other benefits to taking fish oils. Fish oils can markedly reduce morning stiffness and reduce inflammation. They also help regulate the blood supply to the brain, which is essential in maintaining focus in weight training sessions. There are 18 main reasons to use fish oil, which are:
Fish Oil Helps all known diseases
- hyperlipidemia
- hypertriglyceridemia
- corony heart disease
- cardiac arrhythmias
- hypertension
- stroke
- bipolar disorder
- arthrithis
- psorasis
- ulcerative colitis
- obesity
- asthma
- cancer
- lung diseases
- ADHD
Cell membrane health(cell membranes remain flexible and contain a high number of insulin receptors)
Turn on lipolytic(fat burning Is increased)
Turn off Lipogenic genes(fat storage is decreased)
Client compliance (client sees results in first week)
Reduces inflammatory eicosanoids(lupus, Crohn’s and RA)
Reduces to main effects of menopause(hot flushes and depression)
Dosage
Our Palaeolithic ancestors ingested 300-400 grams of omega 3 fatty acids a day. We only consume 3 grams a week. As you can see our genes are developed on a high omega 3 diet. No wonder we suffer from array of diseases.
Dosage is 1 gram of fish oil per percent of body fat as you lose body fat bring the dose down.
Just remember when buying Fish Oil make sure you check for purification from PCBs and mercury. If it does not say it on the back then it will not have been purified. You do not want to ingest mercury it is toxic to the system. Please talk to Calum and Rob for advice on best products we will tell you for FREE.
References
18 reasons to use fish oil, Charles Poliquin Biosignature (2009)
Dietary Fish Oil Enhances Insulin Sensitivity in Miniature Pigs1
MARGARET T. BEHME2 Department of Medicine, University of Western Ontario, London, Ontario H6A 5C1 Canada
