Recipe: Avocado Tuna Salad (from INSANITY: THE ASYLUM™)

I have always loved getting into the nutrition guides of new programs like P90x and Insanity. I have always listened to the advice that nutrition is 50% of the success with these programs, and I couldn’t agree more.  So I’m thrilled yet again as I review the nutrition plan for Asylum and here is my first reported gem:

From the INSANITY: THE ASYLUM nutrition plan, here’s an easy-to-prepare recipe that’ll take care of all your daily omega-3 needs, with healthy fats from tuna and avocados to keep you feeling full and fit.

  • 1/2 avocado, mashed
  • Juice from 2 lime wedges
  • Dash of salt
  • Dash of cayenne pepper
  • 5 oz. light tuna (packed in water)
  • 1 cup mixed greens
  • 1/2 cup alfalfa sprouts
  • 1 slice tomato

Place avocado, lime juice, salt, and cayenne in a mixing bowl and use a fork to mash into a paste. Drain tuna well and add to bowl; mix well. Pile mixed greens on a plate and top with tuna/avocado mixture. Finish with sprouts and tomato. Makes 1 serving.

Total Preparation Time: 15 minutes

Nutritional Information (per serving)

Calories Protein Fiber Carbs Fat Total Saturated Fat
 342 39 grams 7 grams 13 grams 16 grams 2 grams

Never too old to get fit!

I just love this guys attitude!

I’m not chasing youthfulness. I’m chasing health. People have been brainwashed to think that after you’re 65, you’re finished. We’re told that old age is a continuous state of decline, and that  we should stop working, slow down and prepare to die. I disagree. To me, a 65-year-old is young. I turn 92 this year. It is a frightening prospect – the law of averages is against me, and, yes, one day something will happen and that will be it. But until that day comes, I’m going to carry on working on my abs.

This article is an excellent example that it’s never too late to take charge of your health!

Shakeology 3 day Cleanse

A common question I get about Shakeology is how to do the 3 day cleanse. Here is an excellent video on how to do it. I don’t recommend it while in a middle of an intense workout program like P90x or Insanity. But if you are coming off a vacation or getting ready to start a workout program, then this is a perfect solution to jump start your fitness.

I’m doing my best to eat clean this week on vacation, but I will be starting Asylum and I can’t think of a better way to kick start that off!!

PB2 Powdered Peanut Butter!!!

I love Peanut Butter and always looking for organic or natural options. And I think I just found the perfect solution to go along with my Shakeology.

So much so I decided to become an affiliate for Bellplantation. So click away and enjoy!

Insanity – Asylum Released!!!

Asylum has been released!! Are you ready to push yourself?!!!

And for those still doing Insanity, check and see if you are doing the Squat Push up move correctly! Ok, maybe I’m not the best person to show how to do Squat Push ups, let me just let Shaun T explain it!

Shakeology – Superfoods Central

How cool is it that even Oprah’s O magazine is talking about Shakeology? specifically, they are giving the spot light to Darin Olien who co-produced Shakeology. I love how they sum up Olien..

 Olien consumes no processed foods, no polysyllabic ingredients invented in labs, no high-fructose corn syrup or trans fats, no artificial flavorings, no antibiotic-laced dairy products, nothing that comes out of a drive-thru. In short, he doesn’t eat what’s generally on offer in the modern food world. “When people find out that I don’t eat this or I don’t eat that, I feel a sense of pity coming from them,” he says, “and I think, ‘Wow! You have no idea. I’m not deprived at all. Come to my kitchen! I’ll blow your mind.'”

I got a a chance to meet Olien at last year’s Beachbody Coach summit and it was really fascinating then to learn about the high quality of ingredients that go into Shakeology. I’m really thankful to be able to recommend this to friends and family as a safe and healthy way to lose weight and get in great shape long term. Please feel free to use the FREE JOIN option above to sign up for your free Team Beachbody account and I’ll be happy to send you a free sample of Shakeology. Just let me know if you prefer Chocolate or Greenberry.

Edit: If the above link is not viewable, I think the Beachbody Community traffic overwhelmed their servers, so try this link.

How I kicked the Diet Coke addiction

My tripple threat to kicking Diet Coke

Celebrating my one year anniversary from kicking Diet Coke out of my life!! Funny, I never thought I could end that relationship and then I just went cold turkey in one day. I think the major driving force has been the continued news reports not only about Aspartame but how even the innocent sounding “Carmel Flavor” is an over processed toxic mix of chemicals.  I mean really, do we not yet understand just how bad Diet Coke is for us? Just how in the world did we allow this product to be associated with terms like “Refreshing”, “Quench your Thrist”, “Live Well” and “Enjoy Life”?

I admit that I was addicted to Diet Coke. Hearing someone open a can in the office and I would immediately run to the soda machine and get mine. I was easily drinking 8-9 cans a day. And if I woke up in the middle of the night, I just had to get a drink of Diet coke before I could go back to sleep.

I will however diverge from the Anti-coke crusade and say that if you are trying to lose weight, you will with Diet coke. I lost my 50 lbs all while drinking diet coke. I’m a firm believer that sugar is enemy one and we need to take steps to lose the belly fat right away. I’m afraid that If I tried to lose weight and give up diet coke at the same time, I would have failed big time. However, I can’t stress that the long term health implications of my continued use will haunt me down the road. I mean who knows the kind of damage I’ve done to my body drinking that much diet coke for so many years.

But once I reached my goal weight, my plan was and still is to slowly start building muscle weight and work on eating clean. So to meet this goal, I had to finally give the boot to Diet Coke and artificial sweeteners. I look back and I clearly see three major items that made this possible.

  1. Sparkling Water – I found the Costco carried a flavored sparkling water from Ice Mountain. I then learned about La Croix from Dr. Patrick Baker. They both are zero calorie and zero nasty ingredients. Dr. Baker assures me the natural flavoring is ok.
  2. Sun Crystals – This wonderful sweetener is only 5 calories per package. It is raw sugar wrapped in Stevia. It has grainyness to it which just makes it very enjoyable.
  3. Shakeology – I had just recently started using Shakeology as my afternoon meal/snack and it did an incredible job taking away my normal 3:00 coma…where I would normally go for that caffeine rush via Diet Coke. I just no longer have that urge and it keeps me satisfied til dinner.

I should mention that I still drink coffee. I never said my goal was to get rid of caffenie…but I suspect my next step to healthier nutrition is to introduce Green Tea into my life and ween myself off of coffee. In time!!!

Less stress, better sleep may help you lose weight

In fact, although diet and exercise are the usual prescription for dropping pounds, high stress and too little sleep (or too much of it) can hinder weight loss even when people are on a diet, the researchers report.

“We found that people who got more than six but less than eight hours of sleep, and who reported the lowest levels of stress, had the most success in a weight-loss program,” said study author Dr. Charles Elder.

Image Provided by Jupiterimages.com

This article on better sleep appealed to me to help others. I wonder if this could be a missing key in many of the folks I run across that are eating right and using extreme work out programs like P90x or Insanity and still not getting the results they were expecting. I think the following quote sums it up nicely. It’s not just one piece that will get your there. You really have to put all of them together…consistently.

People who are healthy and vital tend to be healthy and vital not because of any one factor, but because of many. And the factors that promote health — eating well, being active, not smoking, sleeping enough, controlling stress, to name a few —promote all aspects of health.

Mi0 Water Enhancer – NOT

Have you seen the latest all out marketing campaign for the water flavoring product called Mi0?

Watching the commercial I was already yacking as they swirl this red thick liquid into a perfectly clean glass of water. The red coloring misting and swirling through the water. All I can think about is the petro-chemicals used for the color dyes and who knows what they are using for the zero sugar claim. And lets not even get started about the artificial flavor options.

So looking long and hard I finally found a Nutrition Fact label that confirmed my suspicions. And Kraft is behind this. Wow, big surprise.

This really is a toxic mix of Polusorbate 60, Red 40, Blue 1 along with the other usual suspects.

I highly recommend reading the books “The One Hundred Year Lie” and “Twinkie, Deconstructed” to understand what this label means.  My fear is most will look at the Sugar 0g and go “oh great!”.

Drink your water people. Drink Sparkling water. Add your own real lemon or lime slices. But don’t buy into this toxic swill.

Should I give protein shakes to my 8-year-old

After a longer workout (over one hour), a combination of carbohydrates and protein in a 4:1 ratio is recommended for recovery.

I have to admit I thought this was going to be a stupid article with worthless advice. But I have to admit that Dr. Melina Jampolis did a great job responding to this question.

Without knowing the details of the child, she listed some valid options of when to take a protein drink -vs- a recovery drink. Good advice for all of us.

But I was surprised that she didn’t dwell on the actual nutrition lifestyle. Maybe suggest that getting the protein from whole food sources verse the standard process foods would be a better start. But she is the one with the MD in her name. :)

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