Rock Body Challenge

40 years ago this March I was born in the year of the Dragon.  I don’t study Chinese astrology but I think it sure sounds cool.

What do I think of when I think of a Dragon?  I think of movement.  From strict movements designed by masters of movement that are to each be done in a specific way, to free flow movements that have no specific purpose or exact design.

We humans were made for movement, and can express ourselves through movement better than any other creature.

I must confess.  Because of some limitations I have from injuries in my past, I have stopped moving quite a bit over the past 5 years.  I’ve suffered horribly from my own brain, a disease known as “stinkin’ thinkin’”, and my goals for 2016 are to not out think it (it beats me every time), but to out move it.

I plan to move all the ways I can, from deeper breathing (moving all my insides), to moving my arms, legs and torso in the most ways I can.  Yes, I can’t move like I used to and it drives me crazy, so is the solution to stop moving?  No.

And my challenge to you for 2016…MOVE.  Walking is awesome, do more of it.  Jog, run, sprint too.  Hang the weight of your body from your hands.  Pull yourself, lunge, twist, jump, swing, crawl, extend, flex, roll, skip, punch, kick, turn and explode.

Movement creates momentum.  We need all the momentum we can get to move away from the things that truly harm us…too much tv, too much sugar, too much sitting, too much trying to find a close parking spot, too much inactivity.  Think beyond the typical five, thirty minute workouts per week.  Think of ways every moment which will allow you to MOVE MORE.

Train at The Rock as much as you can because I love teaching movement and would be honored to work with you, and when you can’t make it in…find a way to freaking move!

Our Rock Body Fitness classes are designed with movement in mind.  Come and move with us.  The Rock Body Challenge is simply a MOVEMENT challenge.  To MOVE yourself MORE than you are currently doing.  We will have teams, coaches, and instructors all challenging you to MOVE MORE.  We will have events and challenges to get you to MOVE MORE.

Come.  Surround yourself.  Join me and the others that are committed to more movement in 2016 and are starting the year off right, with the RBC, and learn to move like a dragon!  Haha.

I’ll see you moving soon,
Coach Carr
PS:  The 1st evaluation for the Rock Body Challenge is Jan 9th at 10am.  The 10-week challenge is just $99 for members and $199 for brand new folks wanting to learn what all we are about (which includes unlimited training for the 10-weeks too).  Bring your friends and save $30/referral.

RBCers,

The challenge I’ve seen in the past with many body transformation participants is putting too much pressure on themselves to change everything or quit.

Pretend for a moment that quitting is not an option.

Pretend that you want to be as healthy and strong as possible for your grand kids some day.  Just pretend  😉

God willing, we’ll be able to be there for them, but some things are out of our control.  My mother was an example of amazing moderation and life balance, healthy thinking, clean eating, close friends and invaluable family relationships, and in all areas of life was and is my “Gold Standard” for living.  She loved God and her family beyond anyone that I’ve known.  This was a process though…I know she wasn’t born this way.  

She dedicated her life to daily growing closer to God and as a result she changed…her tenancy to hold too tightly and control situations slowly let go and grew into trusting God would work things out.  Through all the stuff I put her through as a young rebel, she learned to “let go and let God”.  It was amazing to see the woman she became in her 50’s and 60’s.  I imagine I helped her grow closer to God quite a bit through the stress she had to survive from!  Haha.

She enjoyed a good dessert with family, but never to excess.  She loved a good movie and lazy days with her grand kids on the couch, but was moving non-stop when she wasn’t there in that moment (soaking it up) with them.

When she was diagnosed with the cancer that ultimately took her life, she immediately was ready to go if that was God’s will.  She did not have a list staring at her of things she wish she had of done or things she still really wanted to do…she lived every day in a way that was CONGRUENT with how she felt God was calling her so she was at peace.  Did she want to leave us?  No.  Did she fight to the end?  Yes.  Was she at total peace when she did leave us?  Yes.

How do we want to live?  How do we see living CONGRUENTLY with our ideal?  The RBC is that extra push.  My mom LOVED the idea of the RBC and always encouraged me to run more and more of them…”this is what we all need!” she would remind me.

Please, listen as I talk to you and myself…let’s live today how we are being called.  We don’t need food police, we need food peace.  Let us live with that peace today.  Let us listen to the still small voice today that will not lead us wrong.

Water…walking…training and surrounding ourselves with others…good music…laughter with friends and family.

That’s what the RBC is about.

Live the RBC lifestyle today!

Sincerely,
Darin

Hey bro,

See if this helps: you came into the RBC drinking a 6-pack of soda a day. You haven’t exercised in over a decade (walking to the mailbox doesn’t count). You unintentionally skip meals often, leading to hunger, and without a plan on how to break your fast, you chomp down your favorite numerical item off a local fast food joint. Day one, evaluation day, you hit rock bottom, take a good look at yourself in the mirror, and commit to making a change. Day two, you wake up and by default you start your busy day without a plan and end up right where you were the day before you started RBC…on the road that lead you to misery.

It’s strange how we so often can keep doing the same things over and over and expect something different. Or, how we know what need to do, yet we keep not doing it.

Stop it!

Here’s today’s two cents: what if you didn’t expect perfection? What if you didn’t say things to yourself like, “I will never eat______ ever again”!? What if, you just took today at your best?

Instead of thinking that you’ll never eat some particular food item ever again, what if you just cut back?

Take the 6 pack/day to a 4 pack.

Take the half dozen doughnuts to 3 instead.

Chug as much water in one non-stop gulp before your morning coffee.

As Tony Robbins says, “stop ‘shoulding’ all over yourself”!

When you fail yourself then you shame yourself, and when you shame yourself, you are much more likely to go back to the things you want to stay away from. Welcome to the human condition!

So, for today, stop trying to master the perfect diet. The RBC is about progress, not perfection. If you cut out some crap from your diet today, AWESOME! If you drink just a smidge more water today than you normally do, GREAT! If you break a sweat today, PERFECT! Remember, it’s about small changes…today. Once tomorrow comes, wake up and decide what small things you’ll do tomorrow, but let’s just focus on today right now.

And if you mess up today’s plan…try again tomorrow, but stop beating yourself up. If beating yourself up worked at all, I imagine we’d all be levitating, guru, grand masters at life by now (or at least I would be)!

So, if you doctor has told you to “never eat ______ ever again or you will die”, then I would take his or her advice, but otherwise, from one bro to another, let’s just start by cutting back. Watching portion sizes a little bit more consciously, and ask yourself before ordering/buying/inhaling a certain food, “does this draw me closer or further from the life I want to live?”, (a tip I got from my wife). You will find that you can have your cake and eat it too. If you keep asking yourself this question you will find times when the answer if “yes, enjoy this cake!”. I imagine if Jesus came over for dinner he’d enjoy a bite of sweets from time to time.

That’s my bro-fessional advice for the day!

Let’s enjoy the day, make the best of it, and live to the fullest without shame, remorse and “should-ing” all over ourselves!

Sincerely,

Master Carr

RBCers, think about this,

Consistency will build a habit.  Habits (good or bad) will change your life.

A habit is like an addiction…something you just default to.  These can be very powerful actions that have a huge and positive impact on your life and the lives around you, or it can be something that literally kills you.

What are your habits (addictions) in dealing with stress? …fatigue? …an argument? …self doubt?  How do you handle these situations?

Don’t think you need to get crazy and change everything here at once, but it is very important to KNOW yourself.  Don’t just knee jerk respond to life and the wrenches that are thrown at you.

Empower yourself with clarity.  Know what you do, and why you do it.  If there are things you don’t like, then start working on them.  Simply KNOWING there is something you’d like to change and being honest with someone in your life for accountability is huge!

The RBC is about small, daily shifts in choices that you can maintain…one day at a time.

Remember, CONSISTENCY with a new and positive change you want to see in your life may be hard at first, but it will build into a wonderful habit if you stick with it during this course.  I’ve heard it countless times about the positive, life changes that have come out of the RBC with.  Will that be you?  Or will you make excuses about your poor habits and keep living in the lie that you’re stuck and there is no hope for true change?

Shut up about the excuses you tell yourself and others.

Speak up about the changes you want to make and do it…today!

Don’t look for perfection, but rather, look for making a small change today that you know you need to make.  When you crash and burn, get right back to the program.  It’s that simple (no, it’s not easy, but it is very simple).

Think of this:  our weight, our health, our strength, our cholesterol (and all that other stuff), are all in God’s hands, we just need to do our best with what He’s given us and the results will fall into place just how they’re supposed to.

Love.  Train.  Feed.  Enjoy.  Repeat.

Your’s in Strength,
Coach Carr

If you’re ok with making small changes that have a powerful, long term effect on your health and wellness, then the RBC is for you.

(Keep reading to the bottom for a small testimonial on someone that’s done the RBC for 4 years straight now.)

I’ve spent thousands of dollars on all kinds of different diet and exercise programs. I’ve learned a lot of tricks from these so-called experts as so many programs today are really only about “tricks” (“secrets” the author says), to losing weight.

Sorry, but I will not regurgitate this Harry Potter diet crap on any of you (not sure there is such a diet as that, but it wouldn’t surprise me if there were).

Let me be honest. I’ll sound more like your grandma giving you advice on how to lose weight than some glossy-paged, miracle making, secret forging, body makeover expert…who is really just a marketing magician in disguise getting folks to buy their stuff.

I’m more likely to encourage you TO DO the things you know you need to be doing than throw some crazy new diet at you.

And as far as our physical training goes? Simple.

– Increase Strength
– Build Muscle
– Improve Mobility

Think about it…as you get older, which of these 3 qualities do you have “too much of”? Yeah, that’s what I thought.

You could just do our classes here at The Rock and benefit greatly; however, having the accountability alone is well worth the small price for the RBC (just $79 for those doing classes). And the RBC is FREE if you get 4 other new folks to do it with you (save 25%/new referral).

I just opened an email from one of our clients, “Part of the reason I do the RBC every year is the accountability. It helps me keep on task and I enjoy the team atmosphere. This will be year 4 for RBC for (my husband) and me”.

…this is someone who gets it! I hope you’ll get it too and decide NOW to join me and the others for 10 weeks of training, nutritional guidance, accountability, and FUN.

I’m here for you! How can I help?

The Rock is a place of encouragement, motivation, AND pushing to the next level with a healthy balance of grace and guilt trips to help you reach your potential! Haha…I just cracked myself up at that one. Seriously though, the RBC is my tool to “help me, help you”! Join Today.

Sincerely,
Master Carr

Instinctual living should be a goal for all of us.

We can’t teach kids every dangerous situation or temptation they’ll ever face so we teach them to listen to their gut. We tell them, “if something just doesn’t feel right about whatever is going on, you are probably correct, get away!”.

When we were babies we breathed correctly. Inhaling deep into our lungs, drawing in with the diaphragm, was our every breath.  Our bodies, at a tender and innocent age, had yet to learn the stress and pressures it would soon internalize to make sure we started breathing wrong. Short, shallow breathes, with the diaphragm barely even engaged, soon became the norm for daily living.

Our body’s cries for real, whole food will soon turn into a craving for chips and a soda.  Where we once longed for water we now “need” something flavored.

The RBC is a very gracious program because it recognizes we are all in a different place.  Some of us need to get back to our hearts desires of hill sprints and more camping and red meat.  Others of us can hear our body crying for a walk and less stress at work.

The RBC does not try to fit everyone into one way of eating or exercising.

Instead, the RBC tries to inspire you to stop and breathe more throughout the day.  In the breath is more answers than I can give.  Sure, I will have plenty of suggestions and concepts that may help, especially if you’re in a bind, yet quite often you know exactly what you need to do.

Chances are many of you will want to go too full-out.  You’ll want to go overboard.  This is where injuries occur.  The RBC is simple.  Walk.  Breathe.  Listen.  If you haven’t sprinted in over a decade do you really think that’s the best idea for you?

So really, it’s about getting back to your instincts as a human.  It’s about encouraging you to listen to the voice that will guide you better than anyone else.  Start with the framework of the RBC program to help you if you’ve been off track for a while.

Like a young boy with a box of ammo, a .22 pistol, some fireworks and matches, there are times when the advice of “listen to the voice inside” is a bad idea.  Sure.  Some of need some time to build daily disciplines and learn to listen to “right” voice!  The RBC can help.

Experience the you that is supposed to be.  Every year, let us come together to draw closer to that person God made us to be.  We will make lots of mistakes.  We will get hurt.  We will regret sometimes.  Yet we press on.

Let’s make the best to 2014.  Together!  Sign up is at the front desk.

Call with any questions: 303-521-4625

Sincerely,

Coach Carr

Vitamin/Mineal & Antioxidants:  Nearly all diseases in our bodies can be traced back to a common factor:  free radicals.  From environmental pollutants, unhealthy eating, too much exercise, too little exercise, too much sunlight (or too little) and a host of other factors, free radicals build up in our system and start to cause everything from wrinkles to cancer.  Along with eating a diet rich in vegetables and fruits, taking a high quality antioxidant helps neutralize free radicals in our system.

3 Reasons to take antioxidants:  1- increased health (my number one favorite reason, especially when a lot of colds and flu’s are running around); 2- recover faster from training (my number 2 favorite reason…this helps you get back to working out again sooner and helps repair damaged muscles after a killer workout); 3- they help make up for a less than perfect diet (my 3rd favorite reason…try to eat REALLY, REALLY good, and then take a vit/min/antioxidant supplement to help fill in the gaps).

Whey Protein:  this is actually another really great source of antioxidants…bet cha didn’t know that!  Whey protein is a powerful immune booster, and is an amazing “fast protein” that gets into your system quickly to stop muscle breakdown after a tough workout (this should be important to you if you train and enjoy training because it lets you get back to training quicker and heals your system in a jiffy).

3 Reasons to take WHEY:  1- liquid nutrition is SO MUCH easier and quicker to digest before and after training (especially whey protein).  I take it before really tough workouts (short intense workouts I prefer to do fasted), and after most every workout (unless I’m fasting for the day); 2- its super quick, easy and healthy (1 scoop equals 24 grams of protein & about 5 seconds of shaking time in a bottle); 3- it’s CUSTOMIZABLE- I’ve yet to find a premade meal replacement that doesn’t jack with me but whey does AWESOME for me (and most everyone I know) and I can add the exact amount of carbs I want since there aren’t any in there to begin with (certain workouts I’m more glycogen depleted than others so I use Karbolyn carbs or fruit and add just the amount of carbs I need based on my weight, goals and workout intensity and duration…woohoo!).

Green Drinks:  this is your veggies in a bottle.  My wife and I take this first thing in the mornings to build our immune system.  I didn’t like it at first (my system was acidic) but after taking it for a while I love the stuff.

3 Reasons to take a Green Drink:  1- one teaspoon is equal to 2 pounds of veggies (I just love that, I mean, who of you are consistently eating 5-9 servings of veggies every day?).  2- More antioxidant super power (it’s so tricky to get all the antioxidants we need and between a healthy diet, proper amounts of sunlight and exercise, and supplements like green drinks it will help us tremendously).  3- Cellular health, renewal and detoxification (I get asked very regularly about different detox diets and blah, blah fancy cleansing diets, but here’s the truth:  veggies will clean you out!  Eat a diet of nutrient rich plants and fast once a week and you’ll clean your system out PLENTY!), and taking a green drink helps UP the amount of superfoods you’re trying to get into your system.  You can’t go wrong with a good green drink.

Fish Oil:  Ummm…you take fish oil already though…right?  You better be!  And here’s why:

3 Reasons to take Fish Oil:  1- a high quality fish oil helps increase our omega-3 essential fatty acid intake which is vitally important to our health and well being (most of fats we get in the American diet are rich in omega-6 oils which leads to a very unhealthy ratio of omega 3 to omega 6.  Simply decreasing omega 6’s and increasing omega 3’s can immediately have a powerful effect on every cellular function in our bodies…that’s good!).  2- Heart health (at least half of your fish oil should be made of EPA and DHA and have a potent antioxidant with it…don’t get generic here, trust me!  When you get a high content of EPA/DHA you’re creating an environment in your system that builds a healthy heart and positive cholesterol levels!).  3- MOOD BOOSTER-  I’m sure you don’t need this benefit (cha), but I do, so I listed it 🙂  (a high quality omega 3 supplement like the fish oils we have in stock increase brain function and have been proven to help individuals get in a better mood…some of you may want to try a bottle a day!).  Just kidding!

Yours in Great Health,

Darin

Fats:

Nuts, Nut Butters and Seeds:  Walnuts, pecans, macadamia nuts, almonds, sunflower seeds and pistachios are marvelous foods to snack on.  Keep the portion size small, but in moderation these powerful foods can lower cholesterol, increase fat burning and fill you up quick.  Use almond butter to spread over a piece of fruit or celery (instead of bread) as a power snack.  Nuts are crazy good in the “good fats”, are high in fiber, and are loaded with vitamins.  Have a palm-full every day!

Coconut Oil:  The more I learn about coconut oil the more I like it.  It’s filled with a certain type of medium-chain triglycerides which fights a multitude of bacteria’s and viruses.  It beats the tar out of all kinds of ailments such as strep throat, stomach ulcers and urinary tract infections.  This particular acid in the coconut oil not only tears through all this bacteria, but does it in a way that promotes healthy digestion and keeps the good bacteria intact.  The fatty acids in coconut oil are loaded with antioxidants which fight an amazing number of ailments. 

I love coconut oil because it is an awesome oil to cook with.  It has a really high smoke point (great for high heat cooking) so you can cook with it on an old stove like mine that tends to heat everything up way too much.  Finally, please don’t panic about the saturated fat in coconut oil.  The healthy oils in coconut are NOT what are causing heart disease.  As a matter of fact, it has been shown to have a neutral effect on blood cholesterol because it is NOT the same saturated fat found in a happy meal.  Do yourself a favor and try it!

Olive Oil:  This is an oil that I’m sure most of you are already using and for good reason.  It’s filled with powerful antioxidants and cholesterol fighting fats (by raising the “good” cholesterol and lowering the “bad”).  It’s even been shown to decrease blood pressure, reduce the risk of certain cancers and even helps keep your arteries open wide for better blood flow.  Make sure you’re buying cold-pressed and extra virgin which just means you’re getting the best stuff.

Macadamia Nut Oil:  I first came across this powerful oil in Tim Ferris’s new book, The 4-Hour Body, and then I realized it had a star by it in Jonny Bowden’s, 150 Healthiest Foods on Earth book too, so it must be good!  Macadamia nut oil is even higher in monounsaturated fat than olive oil (monounsaturated is reason olive oil is so good).  Monounsaturated fat is an omega-9 oil that when combined with omega-3 oils is an extremely potent weapon against heart disease and cholesterol (again by lowering LDL and raising HDL).  Macadamia nut oil is also the lowest of the oils in omega-6 which we already get too much of in our Western diet.  For cooking I prefer the taste of this oil as well because it tastes more like butter and has a much higher smoking point.  The only places I’ve found it so far are online and Vitamin Cottage.  I’m sure it’ll be getting more popular here soon, but until then it’s worth going out of your way for.

Fun Foods:

Herbs/Spices:  Get creative here.  This stuff is the spice of life!

Cinnamon:  one of the most powerful spices on the planet.  Put it on everything you can!  Use just the plain ‘ol, cheap cinnamon powder as that’s best.  From controlling blood sugar, cholesterol, providing antioxidants, attacking inflammatory and much more, cinnamon is a miracle powder sitting in your cupboards right now.  If you don’t want it on the foods you’re about to eat, one of our RBC Champs, Paul Enright, recommends a cinnamon capsule that can be taken with meals for all the healthy reasons listed above.  It’s called “Cinsulin” and he picked it up at Costco.

Garlic and Ginger: powerful anti-cholesterol spices!

Note:  While these are the best ones for helping with cholesterol, there are many other powerful spices and herbs that will boost immunity, fight diabetes, cancers and inflammation.  Oregano, turmeric, vinegar and even pepper (among many others) are all good spices for your foods.

Fun Foods:

Dark Chocolate:  The flavonoids in cocoa (which is found in other foods like teas, apples and red wine) provides a protective layer in our arteries from toxins and also hampers our blood’s ability to clot.  Preventing our blood to clot is a good thing because that leads to a reduced risk of strokes and heart disease.  The flavanols in dark chocolate (cocoa) also help lower blood pressure.  Dark chocolate is such a super that it made it on a short list of foods that a team of researchers listed in the British Medical Journal.  The foods, if eaten daily, were guesstimated to bring down the risk of heart disease by 75%! Their list:  Fish, wine, vegetables, fruits, nuts, garlic and dark chocolate!  Make sure you buy low sugar and 70% or higher cocoa rating.   

Red Wines:  Dry, red wines are the best choice for when you need a drink.  Keep it to 1-2 small glasses in the evening.  The best choices here are Pinot Noir, Cabernet Sauvignon and Merlot.  My favorite wine is a good Chianti which is a great choice too.  Save the cold beer, margarita or vodka on the rocks for your free day, and definitely keep those in moderation.

Beverages: 

As far as beverages go, the RBC program recommends water!  The aim is 50% of your bodyweight in ounces.  You can use some of this water in making teas and green drinks as well.  Teas should be high in antioxidants and use the caffeinated ones just when you really need it.  As for the green drinks, The ROCK sells one of my favorite green drinks.  I’ve tried tons of them but the one by Supreme Greens is the easiest for me to drink.  I actually crave it now and one small container lasts quite a long time.

Workout Beverages:  Peri-workout (before, during and after) drinks that contain some whey protein and simple carbs are a good idea.  If you’ve eaten within the last 2 hours (a good, RBC meal) then you probably don’t need anything before, but a recovery drink after an intense workout is a great idea.  On light workouts or long walks I like to do those fasted (4+ hours of not eating) but for anything intense I feel better with something in me.  Personally, I prefer Karbolyn (a very quick digesting carb) and some simple vanilla whey protein (and I’ll usually throw in a scoop or two of BCAA’s and creatine).  It’s very easy to drink (even after a killer) and gets into your system faster than any other recovery product I know of.  Just give me a shout if you’d like to try a sample and I’ll whip you up one of my special concoctions after a workout anytime! 

That’s it for now.  Leave your favorite fat burning and cholesterol fighting foods below,

Darin

Ready for some more power foods that kick major butt and increase your health and energy?  Here goes.  Today we’ll focus on proteins. 

Power Protein Sources (my favorites):

Wild Game and Grass Fed Beef:  These meats are low in saturated fats and high in CLA (conjugated linoleic acid which helps reduce fat around the abdomen and has cancer fighting properties along with other health supporting assets).  Also, wild game and grass fed beef are shown to have a much higher concentration of omega-3 fatty acids which is crucial in our western world if we’re ever going to return to health.  It would be worth visiting with your doctor if you’re concerned about eating grass fed beef or wild game but this stuff is NOT the saturated fat filled, hormone injected grain fed red meat in a colorful wrapper at the large grocery stores.

Eggs:  Eggs have gotten a bad rap because they have cholesterol in them; however, the essential nutrient choline that is found in eggs actually helps thwart cholesterol and fat build up in the liver (remember, the cleaner your liver is, the better job it does at metabolizing fats…that’s good).  Eggs have all sorts of cancer fighting and health promoting benefits as well.  Sure, the calories can add up and excess calories can lead to fat, which can lead to increased cholesterol but I can’t find anything about having an egg a day being a bad idea.  Also, add some extra egg whites to boost the protein if you like, but stick with at least one whole egg in your omelets (go with cage free and organic and get omega-3 enriched ones if possible. Although the cage free ones will already have extra omega-3’s).

Free Range Chicken and Turkey:  High in protein and essential nutrients; boneless, skinless chicken breast, and lean cuts of turkey can be powerful tools in your fat loss and cholesterol burning toolbox.  The RBC is all about some lean protein and chicken breast does the job well.

Seafood:  Wild Alaskan salmon, sardines, halibut, and other fish are an outstanding source of low calorie, omega-3 rich, and nutrient dense foods.  Fish is best consumed in moderation because of its potential for mercury, but it should not be avoided because of its amazing health properties.  Always buy “wild” and avoid “farmed” at all costs for that reason as well.  Canned tuna can also be a good option. Go for the light tuna when possible.  Fish oil supplements should be consumed daily to help increase omega-3’s and these should also be high in purity and potency, which will help with fat loss and cholesterol (the combined totals of the DHA and EPA content in the fish oil capsules should make up 50% or more of the total omega-3 content).

Whey Protein:  It’s amazing how many health food gurus will list whey protein as one of the top favorite foods (out of all foods!  Not just protein related).  Whey is extremely powerful for your immune system because it provides the essential nutrients that help our bodies make glutathione, which is one of the most powerful antioxidants known.  Also, there are a host of protein fractions which boost immune function and power up our disease fighting ability.  Even tumors and high blood pressure have shown to get a whoopin’ by whey protein.  To top it off, whey is low fat, low carb, and low lactose.  If you prefer some carbs or fat with your protein, those can easily be added in.  Finally, whey is probably the easiest digesting of all the protein powders on the market.  I recommend trying to find one that is not filled with artificial flavors and is in the isolate form as well as cold processed (this will ensure the highest quality and purest form of whey available).

Greek Yogurt:  My brother-in-law first turned me on to Greek yogurt a little over a year ago and I was amazed.  Greek yogurt provides a strong 20+ grams of protein while being fat free and low carb.  Do check the label though because many Greek yogurts have added sweeteners.  I add a handful of berries and a half scoop or so of whey to mine to have a balanced meal that is high fiber (the berries), high in phytonutrients (also the berries), high in protein (the yogurt and whey) and high in probiotics (the yogurt) and low in fat.  Also, Greek yogurt is great added into a smoothie for some extra bulk and protein.  I’m not crazy about the taste when it’s all by itself, but with the whey and berries it makes a great meal that I enjoy.

Ok gang.  Conquer today!  Reread “part 1” of this article if you need reminded of the most important foods to fill your day with and shoot me any questions or comments below.  Also, stay tuned for part 3 where we’ll go into healthy fats, spices and fun foods for optimal health!

Until next time,

Darin

I was discussing with a friend on how to attack his cholesterol through nutritional strategies and I started thinking of all the tips over the years that I’ve picked up on this topic. As I started rattling off foods and ideas it dawned on me that I was recommending the RBC program.
Once you have a powerful grip on the RBC lifestyle, I believe you’ll also have your best foot forward in the fight against “bad cholesterol” (LDL) and in boosting your “good cholesterol” (HDL). Also, I believe this to be one of the healthiest and highest fat burning ways to eat…so let’s get started.

First things first: eat clean foods in their natural state. This means that most of your diet should come from foods that look just like they did when they grew out of (or into) the earth. If all you did to fight fat and cholesterol was to focus on having a majority of everything you eat be a plant based food (plants meet this rule obviously better than any other foods) then you’d have an awesome game plan.

Let’s focus on some of the powerful fat fighting/cholesterol attacking foods:

Carbohydrates

Can carbs lower fat and cholesterol? You bet! Here’s another area where we’ve just gone wrong as a society. First fat was evil and bad, and then it was carbs. Well, I hope you’re still not living in that darkness. Just like fats, carbs are very important for a healthy diet and a crucial part of the RBC; however, the type of carbs you eat is what really matters. The RBC does not recommend a “low carb diet” but rather a “slow carb diet.” What this means is focus on foods that digest slowly.  How do you know if a carb digests slowly without doing research on everything you eat? Think FIBER (fiber is a carbohydrate)!

That’s right; high fiber foods are the best. If it has lots of fiber and is low in sugar then that fiber will slow the digestion of the carbs and help your body avoid insulin and blood sugar spikes (and crashes).  High fiber foods are ones that usually take a while to chew up, therefore giving us a chance to realize we’re full (good for fat loss) and fiber, soluble especially, has been shown over and over as a cholesterol fighting champion. Also, high fiber foods that are “live” such as vegetables are usually our best source.  If most our diet came from vegetables, fruits, beans, lentils, nuts and some whole grains we’d be doing awesome.

A few plant based foods have gotten a bad image over the years it seems, but while I hear things about certain fruits and vegetables being bad for this or that, it’s amazing how simple sugars, artificial sweeteners, and highly processed foods still keep sneaking their way into our diets.  My friend was eating a “healthy breakfast smart bar” every morning.  When I looked at the label, I couldn’t find hardly one thing on there that I knew what it was. The stuff I did recognize were bad fats, simple sugars, a low fiber content and yet because it only had a couple hundred calories and said “smart and healthy” on the label, he fell for it. All of that processed crap is way worse than any piece of fruit or vegetable.
With that being said, here are some of the big dawgs in the fiber arena (best for fat loss and cholesterol lowering):

Vegetables:  There are just too many to list!  A diet consisting of a variety of colorful veggies is one that increases fiber, fullness and health.  This leads to more energy, less bodyfat and lower cholesterol.  Everything from kale, broccoli, cabbage, sweet potatoes and romaine make for a powerful serving of fiber and health.  If you’re not sure if you should eat it but it’s a vegetable, you’re probably fine!  This list could go on for quite a while.  Buy organic whenever possible.

If you’ve struggled getting veggies into your diet, start small.  Try getting a big head of romaine or spinach and just get through that one bushel through out the week.  Over time, add more variety and color.  The more the better here and portion sizes are not important when it comes to non-starchy veggies.  With vegetables like sweet potatoes and yams, just stick to the size of your fist for a serving.

Beans:  You can’t go wrong having some of these in every meal you can.  (This includes all kinds of beans, chickpeas and lentils.)  Beans have more potassium than bananas, have a decent portion of protein, are loaded with vitamins and fiber, and to top it off, they’re cheap. So eat some beans for every meal. They really are the magical fruit!

Fruits:  For cholesterol and blood sugar reasons some fruits may be better than others and (once again) they’re all better than processed carbs, but here are some of the heavy hitters:
     Berries (snack on these and add them to your raw milk or Greek yogurt; high in fiber; make sure to try and get organic with these whenever possible as they tend to be a big sponge with pesticides)
     Guava (powerful antioxidants and great source of fiber)
     Cherries (Eat these post workout or for dessert as a special treat that is delicious and crazy healthy; also best when organic)
     Kiwi (works like aspirin as a blood thinner and has twice as much vitamin C as oranges)
     Avocados (more potassium than bananas, high in healthy/essential fats and they help block cholesterol)
     Apples, grapes, grapefruit, dates, coconuts, and on and on…

Note:  For blood sugar, insulin and/or diabetes concerns just eat these in moderation and check out the glycemic load of your favorite fruits to see if you should avoid them or not.  And yes, fruits have sugar, so don’t sit around slamming fistfuls of grapes and oranges all day, but instead, enjoy as a snack between meals or a small serving with some Greek yogurt to fix a sweet tooth.

Whole Grains and Live Grain:  Quinoa (have you tried this yet?), Oatmeal and Brown Rice (in moderation) are best.  Also, for a great live food that falls in this grain category, try sprouted grains.  In the freezer section of your health food store you can find sprouted whole grain breads and tortillas.  These are minimally processed, are loaded with nutrition and are high in fiber and very low in sugar.  Do stick to proper serving sizes on all whole grains and live grains.

Make sure to avoid “quick” oats and rice as these are junk.  If they cook fast then they metabolize fast (remember: sloooow carbs, ok!).  Most breads, pastas and white colored carbs are NOT part of the RBC program because of their glycemic load (rise in blood sugar and insulin) and this is true with “whole wheat” bread vs. white bread, almost all cereals, and even brown rice vs. white rice (hence why even brown rice should be used in moderation). Processed breads, pastas, and cereals will never have any comparison to that of non-starchy vegetables when it comes to low calorie, high fiber, vitamins and minerals.

Within the grain category, the RBC program recommends a fist size serving because while the above listed foods are great for you, the calories can still add up, but that doesn’t mean to avoid them.  A cup of oatmeal every day can go quite a ways at filling you up and hammering on some bad (LDL) cholesterol at the same time.  These foods tend to do better for people earlier in the day, as you’ll be needing the energy they provide, but start cutting back on them in the afternoon. By the time an afternoon or evening workout comes around you’ll have the energy you need in your system from the carbs you ate earlier, and by bedtime it’s not like you need a whole lot of energy to sleep, so stay away from them at that time.

Finally, if you really can’t go without a bowl of cereal or a slice of bread, shoot for low sugar and high fiber (again).  Here’s a generic rule we shoot for in our house when it comes to things in boxes and bags: at least 3 grams of fiber per serving and less than 10 grams of sugar per serving.  An occasional slice of toast or high fiber cereal is much better than you denying all your cravings and ending up at Dairy Queen in the middle of the night.  I’ve never done that, but I’ve heard of people who have ;-).  Also, as these carbs are a little quicker in their digestion, so shoot for one of these (if you must) right before or after a workout as they can be used as quick energy and/or recovery. …stick to portion sizes and do NOT rely on these for your main source of energy/carbs.  The high fiber, live foods listed above do a much better job and provide much better nutrition too.

That’s it for today.  Tune in next time for Part 2 where we’ll focus on proteins, fats and other fun foods!