Recipe - Weightlifters coffee

This is good after a workout to help digest your food and get your daily creatine dose. The acidic nature of the coffee helps with digestion and the chlorogenic acid helps to slow down sugar absorption. If you love coffee like me, you can enjoy a latte-type drink without all the caffeine and without spending $4. As always with creatine, drink a lot of water.

Ingredients:

1. Instant decaf coffee (I use Folgers)
2. Boiling water
3. Creatine (I use 5g and wait for the coffee to cool down first)
4. Chocolate powder (optional)
5. Vanilla (optional)
6. Sweetener (Stevia, Monk Fruit, Saccharin, Aspartame, Sucralose, Sugar, Coconut nectar, Honey, Agave)
7. Milk of choice [(optional), soymilk, almondmilk, coconut milk, skim, whole, 2%, lactaid, ricemilk, cashewmilk, flaxmilk, powdered]
8. Cinnamon (optional)
9. Nutmeg (optional)

Examples:

1. 1 Tsp Instant coffee
2. 6 oz boiling water
3. 5g creatine powder (Add after coffee has cooled)
4. Soymilk to taste (if using sweetened soymilk, reduce sweetener packets)
5. 1-3 Packets stevia(or sub other sweetener)

bb's Cafe

Website
Location

Everyone turned their heads to look at our desserts when they came out.  The top picture is chili fries with ox tail. I forgot to take a picture before I started eating (as usual).  The hollandaise sauce on the side belonged to my dad and the leaves came from my sister. Ox tail is delicious and very tender.  The chili was salty and sweet which was interesting and enjoyable.

Puerto Rico

***Work in Progress***

I believe the restaurant was called El Paraiso Criollo (Creole Paradise).  The turkey was tender and voluminous for $10. The yellow orb is mofongo which I had for the first time and found to be delicious.  

This was a refried bean and chicken bowl from El Meson Sandwiches

El Meson Sandwiches near Santa Isabel gave me this papa con queso y pollo.  It was your usual potato with nacho cheese and chicken and broccoli.

Genuine Pina colada

Pinchos

Mediocre tasting energy drink

I imagine the sugar flavored ones will taste better and they just haven't perfected the artificial sweetener balance yet.

I got halfway through eating this before I remembered to take a picture. Delicious meat and rice with fried plantains.

Platanos

I learned on this trip that plantains are delicious straight out of the peel. If you wait until they turn almost black they are sweet and delicious. They are similar to bananas but thicker in texture.

Triple Layer Flan

Guanabana

I felt like I was jipped on this one.  It claimed to be a papaya mango smoothie but it was more ice than anything else.  My wallet was $5 lighter.

Product Spotlight: StrongStride Recovery Bars (ingredients and nutrition)

StrongStride official website

Nutrition facts label

These taste a little funky at first but you get used to them.  The slightly off taste is worth the large amount of beneficial antioxidants, vitamins, and minerals you are getting.  Ranked for taste: Blueberry>Apple>Pumpkin.

I wasn't able to find the ingredients or nutrition facts anywhere online so I will post them below. Unfortunately I threw away the pumpkin bar wrapper without taking pictures of it so I do not have the specific ingredients/nutrition for it but it is 99% the same as the other two bars.

Apple Yogurt Bar:

Ingredients: Yogurt Coating (Sugar, Palm Kernel Oil, Soy Milk Powder, Soy Lecithin [An Emulsifier], Vanilla, Nonfat Milk Powder), Fruitrim® (Natural Fruit Juices, Grain Dextrins), Soy Protein Isolate, Superfood Powder (Proprietary Blend of Whole Foods: Spirulina, Barley Grass Juice, Wheat Sprout, Nori(Seaweed), Acai Berry, Omega 3 derived from Plant-Based LifeDHA®, Bioperine, Green Tea Extract, Grape Seed Extract, Natural Resveratrol Extract, White Tea Extract, Rose Hips, Camu Powder, Pine Bark Extract, Lucuma Powder, Maca Powder, Spinach, Nova Scotia Dulse, Parsley, Beet Juice Powder, Carrot Juice Powder, Rice Bran, Broccoli Sprout Powder, Alfalfa Sprout Powder, Hemp Powder, Probiotics [Fructooligosaccharides, Lactobacillus, Streptococcus Salivarius, Bifidobacterium], Digestive Enzymes [Protease, Lipase, Amylase], Raspberry Powder, Pomegranate, Blueberry Juice Powder, Whole Apple Powder, Goji Berry, Strawberry Leaves, Concord Grape, Mulberry, Goldenberries, Mangosteen, Acerola Berry, Bilberry, Soy Lecithin Powder, Aloe Vera, Milk Thistle Extract, Ginger Root Powder, Chia Seed Extract, Mesquite Powder, Ground Flax, Cha De Bugre, Siberian Eleuthero Extract), Agave Syrup, Freeze Dried Apples, Oats, Soy Protein Crisps, Inulin, Natural Flavors, Peanut Paste, Almond Butter, Egg Albumin. ALLERGEN STATEMENT: CONTAINS EGGS, PEANUTS, MILK, TREE NUTS, SOY AND WHEAT



I have bolded and highlighted the differences in the ingredients

Blueberry Yogurt Bar:
Ingredients: Yogurt Coating (Sugar, Palm Kernel Oil, Soy Milk Powder, Soy Lecithin [An Emulsifier], Vanilla, Nonfat Milk Powder), Fruitrim® (Natural Fruit Juices, Grain Dextrins), Sunflower Butter, Soy Protein Isolate, Superfood Powder (Proprietary Blend of Whole Foods: Spirulina, Barley Grass Juice, Wheat Sprout, Nori(Seaweed), Acai Berry, Omega 3 derived from Plant-Based LifeDHA®, Bioperine, Green Tea Extract, Grape Seed Extract, Natural Resveratrol Extract, White Tea Extract, Rose Hips, Camu Powder, Pine Bark Extract, Lucuma Powder, Maca Powder, Spinach, Nova Scotia Dulse, Parsley, Beet Juice Powder, Carrot Juice Powder, Rice Bran, Broccoli Sprout Powder, Alfalfa Sprout Powder, Hemp Powder, Probiotics [Fructooligosaccharides, Lactobacillus, Streptococcus Salivarius, Bifidobacterium], Digestive Enzymes [Protease, Lipase, Amylase], Raspberry Powder, Pomegranate, Blueberry Juice Powder, Whole Apple Powder, Goji Berry, Strawberry Leaves, Concord Grape, Mulberry, Goldenberries, Mangosteen, Acerola Berry, Bilberry, Soy Lecithin Powder, Aloe Vera, Milk Thistle Extract, Ginger Root Powder, Chia Seed Extract, Mesquite Powder, Ground Flax, Cha De Bugre, Siberian Eleuthero Extract), Agave Syrup, Freeze Dried Apples, Oats, Soy Protein Crisps, Blueberries (with White Grape Juice Concentrate and Canola Oil), Inulin, Natural Flavors, Peanut Paste, Almond Butter, Egg Albumin. ALLERGEN STATEMENT: CONTAINS EGGS, PEANUTS, MILK, TREE NUTS, SOY, AND WHEAT

Ingredient Spotlight - Saccharin

Saccharin:

• An artificial sweetener developed to replace sugar
• Does not seem to be significantly detrimental to health but:
• Mentioned as a very weak carcinogen (2)
• The sweet taste of saccharin stimulates insulin release (5)
• This in effect increases hunger 30 mins to an hour later
• Saccharin increases food intake in lab rats (5)

1 Potential health hazards of saccharin
2 Saccharin: Technical Assessment of Risks and Benefits, Issue 1
3 No increased prevalence of tumors in rats
4 POSSIBLE MUTAGENIC HAZARDS OF SOME FOOD ADDITIVES, BEVERAGES AND INSECTICIDES
5 Separating the Actions of Sweetness and Calories: Effects of Saccharin and Carbohydrates on Hunger and Food Intake in Human Subjects

Recipe: Crock Pot Shredded Pork

I threw a boneless pork roast in the crock pot with Red Thunder Energy drink.  12 hours on low makes great pulled pork.  With 4 hours to go I shred it and put in minced garlic onion, black pepper, garlic powder, chili powder, and onion powder.  This is a good basic recipe that can be mixed with your choice of sauce after cooking.

Food Spotlight: Blueberries (Vaccinium spp.)

Raw Blueberries

Aldi recently had a deal pricing blueberries at $1.89 per pint.  Knowing the potency and concentration of the phyotchemicals contained in blueberries, I naturally bought and ate 15 pints over the course of two weeks.  Blueberries have phytochemicals from nearly every group listed on the USDA database. (1)  They contain anthocyanadins, flavan-3-ols, flavones, flavanols, and proanthocyanadins. (1)  Even kale is not listed as having antioxidants in all of these categories. (2)  The possible health benefits of these compounds include: protection against cardiovascular disease, cancer, osteoporosis, and cognitive decline. (3)  Blueberries are a good source of fiber, potassium, vitamin k, and vitamin c. (1)

1 Raw Blueberries
2 Kale
3 Phytochemicals
4 Absorption of Anthocyanins from Blueberries and Serum Antioxidant Status in Human Subjects
5 Phenolic Compounds and Antioxidant Capacity of Georgia-Grown Blueberries and Blackberries

Genetically Modified Organisms (GMOs)

Genetically Modified Organisms - life forms that have had their DNA altered by artificial methods, usually to confer abilities that would never be possible in nature.

For a long time I opposed GMO foods, even writing papers in school against them.  I have read enough research to realize that some GMOs have their place in society.  Technically every domesticated crop or animal is a GMO. Some are made in a lab while others are made from cross-breeding. Some can be purely beneficial like wild mustard which has been modified to produce several healthy vegetables.  Throughout the world, a slight aversion to GMO foods is present. (5)  Roughly 26% of people prefer Non-GMO foods. (5)  Unsurprisingly, foods that are genetically modified to give nutritional benefits are less avoided. (5)  Fat cells in plants are unaffected by GM processes so they end up not containing any unwanted substances. (5) Sugar is in the same boat as it has had its impurities removed during processing.

A study found GMO potatoes to have the same metabolite composition as conventionally grown. (1) Basically, there are no additional toxins that could have potentially arisen from the genetic modification process.  GMO crops require less pesticides and increase yield almost two-fold in underdeveloped countries. (2)  One study found toxic effects arising from GMOs. (3)  Another study cautions against future complications from GMOs. (4)

While reading an article in the wallstreet journal (suggested by my father), I saw how hollow the argument is against GMOs.  The author seemed to focus on a few instances of negative occurrences only. (6)

1 GMO potatoes vs. conventionally grown potatoes
2 GMO yield boost and related pesticide use
3 Health Risks of Genetically Modified Foods
4 Potential Adverse Health Effects of Genetically Modified Crops
5 A Meta-Analysis of Genetically Modified Food Valuation Studies
6 Should Companies Be Required to Label Genetically Modified Foods?

Supplements

I have been on a wide range of supplements for the past 2 weeks and here are my results:

• I don't smell bad (don't worry I still shower)
• This sounds crazy but normally I smell after a workout or a long day but for the past couple days I noticed I don't smell nearly as bad if I do smell bad at all
• Freelee the banana girl has had similar experiences
• My sugar crashes are much shorter
• Normally I am drowsing for a good while but I have noticed this period has gotten shorter
• I feel more clean and less bogged down internally
• It seems like I have less inflammation in my body
• My workouts have gotten unbelievably better
• I have been able to lift more every single workout even though I only manage to hit the gym sporadically and my sleep has been reduced
• I crash less during the afternoon slump hours of 1-4
• I recover from illness quickly
• When I was sick recently it was much less painful.  I was back to normal in a couple days even though I wasn't sleeping extra amounts of time

Supplements I am currently taking:

• Amla (1)
• Ashwagandha (2)
• Astaxanthin (No longer taking 11/15)
• Ginkgo-Biloba
• St-Johns-Wort (No longer taking 11/15)
• Turmeric-Curcumin
• 365 Brand Multivitamin (No longer taking 11/15)

I don't recommend buying all of these and taking a big handful of pills with breakfast. I researched each one before I bought it and incrementally took each new one.  Today I just started taking Ginkgo Biloba and St. John's Wort so we will see whether or not those provide additional amazing effects. I will post reviews for each individual product.

Recently I took Astaxanthin, St. Johns Wort, Ashwagandha, and Turmeric all at the same meal.  I had a weird stomachache afterwards so I don't recommend this combination.

Follow the instructions on the pills so you don't have nightmares from taking St. Johns Wort on an empty stomach before bed.

I also wanted to give a shout-out to Nutrigold for their exceptional customer service. I have had a few issues that were immediately and easily resolved via a few quick emails.

1 http://nutrigold.com/Amla
2 http://nutrigold.com/Ashwagandha

Ingredient Spotlight - Lucuma

Pouteria lucuma - fruit native to Peru, Ecuador, and Chile

Lucuma Powder is made by drying the whole fruit and then milling into a powder (1,2)  Lucuma has 13g of carbohydrates and 2g of sugar making it different from common low-calorie sweeteners (1)  I found out about Lucuma from a chocolate bar I tried from paschachocolate.com.

Health Benefits:

• Antioxidants (5)
• Low Glycemic Index Carbohydrates (1,2,4)
• Extract used as a cosmetic medicine (3)
• Fiber (1,2,4)
• Trace minerals (1,2,4)
• Beta-Carotene (1,2,4)

This is one of the best alternatives to sugar that I have come across.  I noticed no unpleasant aftertaste.  Health benefits, sweetness, and no observable detrimental effects is a hard combination to find.

1 http://www.terrasoul.com
2 http://navitasnaturals.com
3 Medicinal Patent
4 http://paschachocolate.com
5 Evaluation of Antihyperglycemia and Antihypertension Potential of Native Peruvian Fruits Using In Vitro Models