Sunday, March 22, 2015

Monday, March 16, 2015

HAPPY BIRTHDAY TO ME!


THANK YOU ALL FOR
THE BIRTHDAY WISHES!

I can't believe it.
I'm 46?!




Sunday, March 15, 2015

Sunday, March 8, 2015

Sunday, March 1, 2015

DREYDENISM






CONNECT THE DIGITAL
WITH THE PHYSICAL!





Friday, February 27, 2015

REMEMBERING... LEONARD NIMOY

LEONARD NIMOY
March 26, 1931 ~ February 27, 2015





He lived long and prospered.

Sunday, February 22, 2015

AND THE 2015 OSCAR GOES TO...

Best picture
Birdman

Best actress in a leading role
Julianne Moore - Still Alice

Best actor in a leading role
Eddie Redmayne - The Theory of Everything

Best director
Alejandro G. Iñárritu - Birdman

Best adapted screenplay
The Imitation Game - Graham Moore

Best original screenplay
Birdman - Alejandro G. Iñárritu, Nicolás Giacobone,
Alexander Dinelaris, Jr. & Armando Bo

Best original score
The Grand Budapest Hotel - Alexandre Desplat

Best original song
"Glory" from Selma - music and lyrics by
John Stephens and Lonnie Lynn

Best documentary feature
Citizenfour - Laura Poitras,
Mathilde Bonnefoy and Dirk Wilutzky

Film editing
Whiplash — Tom Cross

Cinematography
Birdman — Emmanuel Lubezki

Production design
The Grand Budapest Hotel
 Adam Stockhausen and Anna Pinnock

Best animated feature
Big Hero 6 — Don Hall,
Chris Williams and Roy Conli

Best animated short
Feast — Patrick Osborne
and Kristina Reed

Achievements in visual effects
Interstellar — Paul Franklin, Andrew Lockley,
Ian Hunter and Scott Fisher

Best actress in a supporting role
Patricia Arquette — Boyhood

Sound editing
American Sniper — Alan Robert Murray
and Bub Asman

Sound mixing
Whiplash — Craig Mann, Ben Wilkins
and Thomas Curley

Best documentary short subject
Crisis Hotline: Veterans Press 1 
Ellen Goosenberg Kent and Dana Perry

Best live action short film
The Phone Call — Mat Kirkby and James Lucas

Best foreign language film
Ida — Poland

Makeup and hairstyling
Frances Hannon and Mark Coulier
The Grand Budapest Hotel

Costume design
Milena Canonero — The Grand Budapest Hotel

Best actor in a supporting role
J.K. Simmons — Whiplash

DREYDENISM





SEEK BALANCE!




Sunday, February 15, 2015

Sunday, February 8, 2015

Sunday, February 1, 2015

Monday, January 26, 2015

AND THE 2015 SCREEN ACTORS GUILD AWARD GOES TO...


 THEATRICAL MOTION PICTURES
Outstanding Performance by a
Male Actor in a Leading Role
EDDIE REDMAYNE / Stephen Hawking – 
“THE THEORY OF EVERYTHING” (Focus Features)

Outstanding Performance by a 
Female Actor in a Leading Role
JULIANNE MOORE / Alice Howland – 
“STILL ALICE” (Sony Pictures Classics)

Outstanding Performance by a 
Female Actor in a Supporting Role
PATRICIA ARQUETTE / Olivia – 
“BOYHOOD” (IFC Films)

Outstanding Performance by a 
Male Actor in a Supporting Role
J.K. SIMMONS / Fletcher – 
“WHIPLASH” (Sony Pictures Classics)

Outstanding Performance by a 
Cast in a Motion Picture
BIRDMAN (Fox Searchlight Pictures)
ZACH GALIFIANAKIS / Jake
MICHAEL KEATON / Riggan
EDWARD NORTON / Mike
ANDREA RISEBOROUGH / Laura
AMY RYAN / Sylvia
EMMA STONE / Sam
NAOMI WATTS / Lesley

TELEVISION CATEGORIES

Outstanding Performance by a 
Male Actor in a Television Movie or Miniseries
MARK RUFFALO / Ned Weeks – 
“THE NORMAL HEART” (HBO)

Outstanding Performance by a 
Female Actor in a Television Movie or Miniseries
FRANCES McDORMAND / Olive Kitteridge – 
“OLIVE KITTERIDGE” (HBO)

Outstanding Performance by a 
Male Actor in a Drama Series
KEVIN SPACEY / Francis Underwood – 
“HOUSE OF CARDS” (Netflix)

Outstanding Performance by a 
Female Actor in a Drama Series (6 nominees)
VIOLA DAVIS / Annalise Keating
“HOW TO GET AWAY WITH MURDER” (ABC)
Outstanding Performance by a
Male Actor in a Comedy Series
WILLIAM H. MACY / Frank Gallagher
“SHAMELESS” (Showtime)
Outstanding Performance by a
Female Actor in a Comedy Series
UZO ADUBA / Suzanne “Crazy Eyes” Warren
“ORANGE IS THE NEW BLACK” (Netflix)
Outstanding Performance by an
Ensemble in a Drama Series
DOWNTON ABBEY (PBS)
HUGH BONNEVILLE / Robert, Earl of Grantham
LAURA CARMICHAEL / Lady Edith Crawley
JIM CARTER / Mr. Carson
BRENDAN COYLE / Mr. Bates
MICHELLE DOCKERY / Lady Mary Crawley
KEVIN DOYLE / Mr. Molesley
JOANNE FROGGATT / Anna Bates
LILY JAMES / Lady Rose
ROBERT JAMES-COLLIER / Thomas Barrow
ALLEN LEECH / Tom Branson
PHYLLIS LOGAN / Mrs. Hughes
ELIZABETH McGOVERN / Cora, Countess of Grantham
SOPHIE McSHERA / Daisy
MATT MILNE / Alfred
LESLEY NICOL / Mrs. Patmore
DAVID ROBB / Dr. Clarkson
MAGGIE SMITH / Violet, Dowager Countess of Grantham
ED SPELEERS / Jimmy Kent
CARA THEOBOLD / Ivy
PENELOPE WILTON / Isobel Crawley
Outstanding Performance by an
Ensemble in a Comedy Series
ORANGE IS THE NEW BLACK (Netflix)
UZO ADUBA / Suzanne “Crazy Eyes” Warren
JASON BIGGS / Larry Bloom
DANIELLE BROOKS / Tasha “Taystee” Jefferson
LAVERNE COX / Sophia Burset
JACKIE CRUZ / Flaca
CATHERINE CURTIN / Wanda Bell
LEA DELARIA / Carrie “Big Boo” Black
BETH FOWLER / Sister Ingalls
YVETTE FREEMAN / Irma
GERMAR TERRELL GARDNER / Charles Ford
KIMIKO GLENN / Brook Soso
ANNIE GOLDEN / Norma Romano
DIANE GUERRERO / Maritza Ramos
MICHAEL J. HARNEY / Ofc. Sam Healy
VICKY JEUDY / Janae Watson
JULIE LAKE / Angie Rice
LAUREN LAPKUS / Susan Fischer
SELENIS LEYVA / Gloria Mendoza
NATASHA LYONNE / Nicky Nichols
TARYN MANNING / Tiffany “Pennsatucky” Doggett
JOEL MARSH GARLAND / Scott O’Neill
MATT McGORRY / Ofc. John Bennett
ADRIENNE C. MOORE / Black Cindy
KATE MULGREW / Galina “Red” Reznikov
EMMA MYLES / Leanne Taylor
JESSICA PIMENTEL / Maria Ruiz
DASCHA POLANCO / Dayanara Diaz
ALYSIA REINER / Natalie “Fig” Figueroa
JUDITH ROBERTS / Taslitz
ELIZABETH RODRIGUEZ / Aleida Diaz
BARBARA ROSENBLAT / Miss Rosa
NICK SANDOW / Joe Caputo
ABIGAIL SAVAGE / Gina
TAYLOR SCHILLING / Piper Chapman
CONSTANCE SHULMAN / Yoga Jones
DALE SOULES / Frieda
YAEL STONE / Lorna Morello
LORRAINE TOUSSAINT / Yvonne “Vee” Parker
LIN TUCCI / Anita DeMarco
SAMIRA WILEY / Poussey Washington
LIFE ACHIEVEMENT AWARD
Screen Actors Guild 51st Annual
Life Achievement Award
DEBBIE REYNOLDS
SAG AWARDS HONORS FOR
STUNT ENSEMBLES
Outstanding Action Performance by a
Stunt Ensemble in a Motion Picture
UNBROKEN (Universal Pictures)
Lee Adamson
Joel Amos Byrnes
Richard Anderson
Yoshianao Aonuma
Glenn Boswell
Damien Bryson
Glenn Chow
Jimmy Christiansen
Simon Crane
Haydn Dalton
Ashley Fairfield
Toby Fuller
Scott Gregory
Brendan Jakins
Alex Jewson
Chris Mitchell
Craig Morgan
Chris Patton
George Saliba
Mick Saliba
Nik Schodel
Brett Sheerin
Neil Stoddardt
Leon Stripp
Ben Toyer
Nick Turello
Darko Tuskan
Bernadette van Gyen
Gavin Wilde
Darren Yost
Outstanding Action Performance by a
Stunt Ensemble in a Comedy or
Drama Series (6 nominees)
GAME OF THRONES (HBO)
Lucy Allen
Cole Armitage
Gary Arthurs
Rachelle Beinart
Ferenc Berecz
Richard Bradshaw
Andy Butcher
Michael Byrch
Neil Chapelhow
Nick Chopping
Jonathan Cohen
Joel Conlan
Gary Connery
James Cox
Tom Cox
Jason Curle
Nicholas Daines
Bill Davey
Kelly J. Dent
Ben Dimmock
Levan Doran
Jamie Edgell
Bradley Farmer
Neil Finnighan
Jozsef Fodor
Dean Forster
David Garrick
James Grogan
Tim Halloran
Paul Heasman
Robert Hladik
Al Holland
Gergely Horpacsi
Paul Howell
Stewart James
Gary Kane
Ian Kay
Robbie Keane
George Kirby
Cristian Knight
Laszlo Kosa
Geza Kovacs
Norbert Kovacs
Guy List
Phil Lonergan
Russell Macleod
Tina Maskell
Adrian McGaw
Nick McKinless
Erol Mehmet
Andy Merchant
Sian Milne
Daniel Naprous
Chris Newton
Ray Nicholas
Bela Orsanyi
Sam Parham
Ian Pead
Justin Pearson
Martin Pemberton
Heather Phillips
Rashid Phoenix
Andy Pilgrim
Christopher Pocock
Curtis Rivers
Marcus Shakesheff
Matt Sherren
Anthony Skrimshire
Mark Slaughter
Karen Smithson
Mark Southworth
Helen Steinway Bailey
Shane Steyn
Matthew Stirling
John Street
Gaspar Szabo
Gabor Szeman
Roy Taylor
Gyula Toth
Tony Van Silva
Reg Wayment
Linda Weal
Richard J Wheeldon
Heron White
Maxine Whittaker
Simon Whyman
Donna C. Williams
Lou Wong
Annabel E. Wood
Liang Yang
Steen Young

Sunday, January 25, 2015

Sunday, January 18, 2015

Monday, January 12, 2015

AND THE 2015 GOLDEN GLOBE AWARD GOES TO...



FILM
 
Best Motion Picture – Drama
"Boyhood"

Best Motion Picture
Musical or Comedy
"The Grand Budapest Hotel"

Best Actor
Motion Picture, Drama
Eddie Redmayne,
"The Theory of Everything"

Best Actor
Motion Picture, Musical or Comedy
Michael Keaton, "Birdman"

Best Actress
Motion Picture, Drama
Julianne Moore, "Still Alice"

Best Actress
Motion Picture. Musical or Comedy
Amy Adams, "Big Eyes"

Best Supporting Actor
J.K. Simmons, "Whiplash"

Best Supporting Actress
Patricia Arquette, "Boyhood"

Best Director
Richard Linklater, "Boyhood"

Best Screenplay
Alejandro González Iñárritu, Nicolás Giacobone,
Alexander Dinelaris & Armando Bo, “Birdman”

Best Original Score
Johann Johannsson,
"The Theory of Everything"

Best Original Song
John Legend and Common,
"Glory" -- Selma"

Best Foreign Language Film
"Leviathan"

Best Animated Feature Film
"How to Train Your Dragon 2"

TELEVISION

Best Drama Series
"The Affair"

Best Actor in a
Television Series, Drama
Kevin Spacey, "House of Cards"

Best Actress in a
Television Series, Drama
Ruth Wilson, "The Affair"

Best Comedy Series
"Transparent"

Best Actor in a
Television Series, Comedy
Jeffrey Tambor, "Transparent"

Best Actress in a
Television Series, Comedy
Gina Rodriguez, "Jane the Virgin"

Best Mini-Series or
Motion Picture Made for Television
"Fargo"

Best Actor in a Mini-Series or
Motion Picture Made for Television
Billy Bob Thornton, "Fargo"

Best Actress in a Mini-Series or
Motion Picture Made for Television
Maggie Gyllenhaal,
"The Honourable Woman"

Best Supporting Actor in a Series, Mini-Series or
Motion Picture Made for Television
Matt Bomer, "The Normal Heart"

Best Supporting Actress in a Series, Mini-Series or
Motion Picture Made for Television
Joanne Froggatt, "Downton Abbey"

Sunday, January 11, 2015

Sunday, January 4, 2015

Monday, December 29, 2014

MUSCLE MEAL MONDAY ~ VEGETARIAN DELIGHT


 

For the final Muscle Meal Monday post of 2014 I am continuing along the vegetarian/vegan vein. The following is an example of a high protein meal for a day. It's pretty cool by the looks of it and I think I just might try it some time. 





Breakfast Tofu and Spinach Scramble

 
 
Ingredients
Directions
  1. Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped), and let everything cook until the mushrooms have softened, turning slightly golden brown.
  2. Turn the heat to low and throw in the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook for another 3-5 minutes, letting some of the liquid cook off and the tofu to warm up.
  3. Turn off the heat and mix in the spinach.
  4. On the side you can add 1/4 cup of your pre-cooked quinoa. But before you serve the quinoa, here's an easy way to jazz it up for breakfast.

Sweet Cinnamon Quinoa (Side)

Ingredients
Directions
  1. Reheat your quinoa in the microwave (you can add a splash of soy milk, almond milk, or hemp milk if you want it to be more moist).
  2. Add the walnuts, blackberries, cinnamon and Stevia and mix it all together with a spoon.
  3. Serve warm!
Nutrition Facts
Serving Size (including quinoa on the side)
Amount per serving
Calories 418
Total Fat 26g
Total Carbs 29g
Protein 31g
Fiber 7.5g
 

Mid-afternoon Meal Greek Yogurt, Almonds, and Dried Apricot

 
Ingredients
  • 8 ounces of Greek Style Yogurt
  • 1-2 palm-fulls of raw or roasted Almonds (unsalted and unsweetened)
  • 1 palm-full of dried Apricot
  • 1 packet of Stevia (zero calorie sweetener) or a bit of agave or Honey
Directions
  1. Combine all the above ingredients and chow down!
Nutrition Facts
Serving Size
Amount per serving
Calories 428
Total Fat 23g
Total Carbs 31g
Protein 23g
Fiber 5g
 

Lunch Portabella and "Sausage" Pasta with Spinach

 
Ingredients
Note: You can choose any whole wheat pasta that you'd like or even a specialty pasta such as pastas made with quinoa flour or brown rice flour. Read the nutrition label to understand how much pasta equals one serving.
Directions
  1. Heat the tablespoon of olive oil on medium in a large saute pan. When the oil is hot, place onion, mushrooms, and garlic in the pan. Cook 2 to 3 minutes, until the vegetables start to shrink and/or brown a little bit.
  2. They shouldn't be cooked all the way through. Add your favorite cooking red wine (I found both Merlot and Cabernet to be good options for this meal) and the "sausage" to the pan.
  3. Cook all together until the alcohol has cooked out of the wine and little liquid remains. Add your spices to the pan, to your taste.
  4. Cook the pasta according to package directions, and then add your mushroom and sausage mix to the pasta. Mix well and place on top of a bed of fresh spinach.
  5. Drizzle with balsamic and eat up! I like this meal hot and cold.
Nutrition Facts
Serving Size
Amount per serving
Calories 444
Total Fat 16g
Total Carbs 32g
Protein 28g
Fiber 15g
 

Snack Edamame, Hummus, Whole-grain Crackers

 
Ingredients
  • 3 ounces of fresh or boiled Edamame (immature green soybeans?Don't eat the shells!)
  • 2 or 3 tbsp Hummus
  • 1 ounce Whole-grain Crackers (usually between 7 to 10 crackers depending on the product, but my favorite is Kashi Heart to Heart Whole Grain)
Directions
  1. This one is simple: Hold, dip, munch. Construct an edamame and cracker tower with hummus as cement. Challenge yourself?how high can you stack?
  2. Annoy your cubicle buddies with the sound of crunching. After all, it's good for your health, and that's what matters.
Nutrition Facts
Serving Size
Amount per serving
Calories 335
Total Fat 16.5g
Total Carbs 35g
Protein 18g
Fiber 10g
 

Dinner Meatless Nachos

 
Ingredients
Note: If you use canned beans for the convenience factor, make sure to rinse the beans in cold water and drain them before using.
Directions
  1. Mix the black beans and Gimme Lean Ground Sausage in a microwave safe bowl. Heat the bean and "sausage" mixture for 1-2 minutes until hot.
  2. Sprinkle with cheese and red chili pepper flakes if you're brave enough. Eat with tortilla chips!
  3. Add 1 or 2 tablespoons of the home-made guacamole recipe below for added flavor and a boost of healthy fats and protein from nutritious avocado and quinoa!
  4. Optional: Serve nachos on a bed of fresh spinach.
Nutrition Facts
Serving Size
Amount per serving
Calories 410
Total Fat 13g
Total Carbs 45g
Protein 31g
Fiber 15g

Easy Guacamole (Side)

Ingredients
Directions
  1. Mix the avocado, quinoa, red onion, tomato, and cilantro together in a bowl. Add lime and your spices to taste!
  2. Refrigerate before serving, if desired.

 

Dessert Protein Pudding or Low-Carb Smoothie

 
Ingredients
  • Your favorite high-quality Protein Powder in your favorite flavor.
  • A liquid: Choose ice to blend with your shake, or you can use water, Soy Milk or almond milk.
Tips: To make protein pudding, start with a very small amount of liquid and mix the protein powder and liquid together until it forms a pudding like texture. Casein protein or protein blends tend to work best for the pudding effect.

You can also add a bit of almond butter, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert. You can even add almond or peanut butter to your protein smoothies for a boost of healthy fats and a creamy texture. If you choose to include a high-protein dessert, you'll add between 130 and 200 calories to your day, and 1 scoop of most protein powders includes at least 20 grams of protein!

Nutrition Facts
Serving Size (Entire Meal)
Amount per serving
Calories 2260
Total Fat 120g
Total Carbs 176g
Protein 154g
Fiber 53g
 

The Take-Home Lessons

There you have it?1 gram of protein per pound of body weight for someone weighing 154 pounds. If you want more or less protein?or if you're trying to get below 2200 calories?this meal plan can be easily modified. 

Here are some ideas: Scramble egg whites and add them to your lunch and dinner. Add whey protein to your Greek yogurt. Use two scoops of protein powder instead of one, or add in another protein shake with water sometime during the day?perfect for a post-workout meal.

On the other hand, you can always cut down the portions of meals, leave out the quinoa for the day and drink an extra protein shake instead, or skip the guacamole.

Remember that you're not baking a souffle here. It's not food science. You can replace any ingredients you don't like with ones that you do. Mushrooms gross you out?

Try grilled zucchini or asparagus. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals.

Vegetarians can't build muscle? Think again.

Bodybuilding.com

Sunday, December 28, 2014

Sunday, December 21, 2014

Sunday, December 14, 2014

Sunday, December 7, 2014

Monday, December 1, 2014

MUSCLE MEAL MONDAY ~ Vegetarian Sources Of Protein & Alternative Foods To Spice Up Your Meals ~ PART 2

For those vegetarians who are willing to add dairy and/or eggs into their diet here are a few more suggestions.

Whey Powder


Whey protein is produced by filtering and purifying whey (a by-product of cheese making) then removing the water to produce a high quality protein that is low in fat and lactose. It is a complete, easy digested form of protein.


There are 2 types of whey protein powders available: whey powder concentrate and whey powder isolate. The latter is probably the better choice of the two offering more protein and less fat and carbohydrates per serving. If you can get a blend with additional enzymes in it, it will further assist you body in digestion. Two great ways to add this healthful product into your diet:

Oats Mix
  • ¾ cup of rolled oats
  • 1 large scoop of whey protein
  • 1 large scoop of L.S.A
  • A sprinkling of cinnamon
  • Put the oats and cinnamon into a bowl, put in enough water to cover the oats. Leave to soak for at least one hour (can also be left over night). When you are ready to eat just mix in the whey, L.S.A and a little more water
Protein Shake
  • 1-2 scoops of whey protein
  • 1 scoop of L.S.A
  • 1 small tub of plain yogurt
  • ½-1 cup of frozen berries
  • Water to mix
  • Blend and drink (if you make it thick enough by adding lots of berries you can eat it with a spoon, guilt free ice cream)
Whey powder is becoming more widely recognized as a nutritional supplement and is gaining attention for its ability to boost the immune system.

Eggs
(free range)


Although they have received a lot of bad press over the years, eggs do provide some unique health benefits. While the egg white is predominately protein the yolk contains essential omega 3's, B12, lecithin and amino acids.

EGGS-actly What You Need To Build Muscle!

Learn why eggs are so important to your diet and how it can help you build muscle!

After all the research I have done there is no doubt in my mind that eggs from free range flax feed hens are far superior to their counterparts. The best way to cook eggs is either by poaching in water or hard boiling them in there shells. The nutrients in egg yolk are very sensitive and can be damaged by the high heat of frying or scrambling. 

There is no need for excessive worry about the cholesterol content in eggs as once thought, because the lecithin content contained in the egg yolk of free range eggs helps to dissolve the cholesterol and fatty plaque in the body. In free range eggs there is actually 5 times as much lecithin then cholesterol.

However, if you do have high cholesterol it is best to consume only a few yolks a week, just to err on the side of caution.

Finally, to clear up any confusion there is no nutritional difference between white and brown shelled eggs.

Yogurt 

Yogurt is a fermented diary product; the fermentation process often makes it easier to digest than milk. Some people who are allergic to diary products may be able to tolerate yogurt. When buying yogurt it is best to look for a brand that is labeled with having 'active' or 'live' cultures. Some yogurt is pasteurized after it is made which kills the friendly bacteria which are essential for intestinal health. 

What is an 'active' or 'live' culture of yogurt??

Live and active cultures refer to the living organisms Lactobacillus bulgaricus and Streptococcus thermophilus, which convert pasteurized milk to yogurt during fermentation.


In yogurt with active cultures the milk has been pasteurized before the culture was added maintaining the integrity and benefits of the bacteria. In doing so you will not only be purchasing a product that is high in protein and calcium but you will also be consuming something that is good for your insides.
If your taste buds allow, try to go for plain, non fat yogurt without added sweeteners or flavorings for the most health benefits. Organic yogurt is the best option if your budget allows. Also try goats' milk yogurt for a bit of variation.

Cheese

Cheese has been around since at least 5,000 B.C. among the nomads in old Persia and Central Asia. Today it is one of the most versatile diary products and eaten in moderation cheese is a very good source of protein. The best cheeses are natural, unprocessed and not colored with orange dye (as are many orange cheddars).


Natural cheese is a very nourishing basic food providing valuable protein, easily digestible butterfat, vitamins A and D, calcium, and other minerals, as well as trace elements and enzymes. Even those with lactose intolerance can often digest natural cheeses, as the milk sugar has been broken down and turned mostly into lactic acid during the fermentation process.

Cheese is classified according to its moisture content into the following categories: hard, semi-hard, and soft cheese. Hard cheeses include the likes of Parmesan, Cheddar, and Gruyere, semi-hard cheeses are types such as Gouda, Havarti, Stilton, and Roquefort. Camembert, Brie, and Boursault fall into the soft cheese category.

There are even softer types of cheese such as cottage cheese and quark which have a texture that is between that of yogurt and cheese. These types are a good option as they are lower in fat and therefore much better for you. The flavor and color of the cheese is determined by the quality of the milk, so experiment with organic cheeses, goat's cheese such as feta and also soy cheese made from soy milk.


One Last Note On Protein 
Try to spread out your daily protein needs amongst your meals and snacks instead of trying to get your daily requirements at one meal. This way you will ensure that you body has the constant supply of protein it needs. Be wise with your protein choices and try to eat a range of different forms to keep you diet, varied, interesting and healthy.

MY NAME IS STEVE...

It's finally coming! I am REALLY excited about this project... two years in the making, this winter!

It is because of this project that I met and became friends with Todd Verow and Michael Vaccaro. It is because of this project that I found my inner artist and let the flood gates open toward a path I had been longing to follow. And it is because of this project that I had once again found my voice as an actor.

I owe a huge debt of gratitude to one of my closest and dearest friends, Glenn Reimer. We shot some of my scenes at his place while I was staying with him when I returned from LA. The truth of the matter is I told him after the fact. I could see in his eyes how much he was not very happy with me. So, my friend. THANK YOU!

Sunday, November 30, 2014

Monday, November 24, 2014

MUSCLE MEAL MONDAY ~ Vegetarian Sources Of Protein & Alternative Foods To Spice Up Your Meals ~ PART 1

Even if you are not a vegetarian your diet could probably benefit from the addition of some plant based protein, so think twice before wiping it from your plate completely. 

Proteins are necessary to sustain life, repair body tissues and promote cell renewal, to manufacture hormones, enzymes and blood cells. It is one of the most plentiful substances in the body second only to water, totaling approximately one fifth of a person body weight. Lack of protein in the diet could result in fatigue, weakness and increased susceptibility to colds, flu's and infections.

These are all facts I took for granted when I was living a vegan lifestyle, expecting my carbohydrate heavy diet to fulfill all of my nutritional needs. After a taking a deep breath and diving into the wonderful world of nutrition I came to realize just what I was missing out on.

Many people frown upon vegetable sourced protein viewing it as inferior to animal based proteins. However along with supplying the body with a valuable source of protein, plant foods also contain micronutrients, phytonutrients, antioxidants, vitamins, minerals and fiber that you will not find in meat.

It is also much lower in saturated fats and is often cheaper and less perishable. Many people consume their protein from only vegetable sources and have no problem meeting there daily requirements.

Even if you are not a vegetarian your diet could probably benefit from the addition of some plant based protein so think twice before wiping it from your plate completely. Now I realize tofu isn't everybody's idea of the perfect meal (my sister used to refer to it as fried snot) so I have come up with some suggestions to keep your plates forever varied and interesting.

Tempeh ///

Tempeh is a fermented soybean product that originally developed in Indonesia about 2,000 years ago. It is high in protein (19 grams) as well as fiber, iron, potassium, B12, calcium and isoflavones. It is made from cracked cooked soybeans inoculated with beneficial bacteria to give it a chewy, meaty consistency.

There are many different varieties of tempeh on the market today and alongside the plain versions you will also find blocks with additions such as grains, seaweed, tofu, herbs and spices. Because it is a fermented product the enzymes are already partially broken down making it easier to digest and metabolize.

Tofu ///

Also known as bean curd, tofu is made from soybean milk, water and nigari (a natural coagulant) and is probably the most common soy product. Tofu was first used in China around 200 B.C and is still used as an addition to many Asian dishes today.

In recipes, tofu acts like a sponge and has the miraculous ability to soak up any flavor that is added to it. Tofu comes in a few variations; soft, silken, medium, firm or extra firm and you can find it plain, flavored or marinated. It is best to use only extra firm tofu as it has been pressed for the longest and contains the highest amount of protein (16 grams) and the lowest amount of carbohydrates.

When cooking with tofu it is important to add some sort of sea vegetable to the final dish as there are goitrogens present in tofu that can suppress the thyroid and the naturally occurring iodine in sea vegetables helps to counteract this. This however should not stop you from consuming tofu because along with being low in fat, it is a good source of B vitamins, iron, and calcium as well as being a complete protein.

Sea Vegetables ///

In the orient sea vegetables are well renowned for their medicinal and healing properties. They are nutrient dense, full of vitamins and minerals and very low in calories. You might have to acquire a taste for them but it will be worth it for the benefits you will reap, they can be added to almost any salad, soup, and grain or protein dish.
  • Arame comes in dark thread like shapes and is probably the tastiest variety. It is rich in calcium, iron, iodine and protein.
  • Dulse is a reddish-purple leafy sea vegetable with a nutritional make up similar to arame. If you rinse dulse thoroughly it will lose some of its strong taste.
  • Kelp is often used as a salt substitute. It is higher in iodine and potassium than the other sea vegetables.
  • Kombu is meatier and also higher in sodium. It is good in soups and can also be added to beans to cut down on the gas producing enzymes.
  • Nori is the most familiar seaweed known for its use in sushi making. Nori is about 50 percent protein and is also high in vitamin A, calcium and iron.
  • Spirulina is richer in nutrients than any other green plant and 60% of its make up is protein. It has a fairly neutral taste and is usually sold in powder form.

Miso ///

Miso is another soy product, it is made from concentrated soybean paste and comes in many different types and shades, from dark brown, to ochre red or even white depending on what grains are added and how long it is aged for. They all have a distinctive taste so it is a good idea to experiment with a few versions to see which you prefer.

The white and yellow misos are generally lighter and sweeter than the darker versions with have a stronger richer taste. Miso can be used alone as a soup or as an addition to another meal as a stock or flavoring.
  • Hatcho miso is made from soybeans alone and has a rich hearty taste.
  • Kome miso is a combination of soybeans and brown rice and is the sweetest of misos.
  • Mugi miso is made with fermented barley and is mellow and light.
Basic Miso Soup
  • Chop finely garlic, onions, ginger and veggies of your choice (carrots, peppers, zucchini, celery, mushrooms etc).
  • Stir fry briefly in a pan with a small amount of olive oil.
  • Add some tofu, seaweed and a small amount of water and cook for a further 2 minutes.
  • Add miso paste to a cup of warm water and mash with a fork until smooth.
  • Then add to the veggie mix with some additional water.
  • Bring water to the boil, take off the heat immediately and serve.
  • You can top with finely chopped spring onions, seaweed or sesame seeds if you want to be creative.

Nuts ///

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, essential fatty acids and fiber. Because nuts are high in fats they should be eaten in moderation, an addition to a meal or snack as opposed to the focus of a meal.

However the fat that nuts contain is primarily the heart-friendly monounsaturated and polyunsaturated types of fat, which are known to prevent heart disease and lower total cholesterol and bad LDL cholesterol while protecting good HDL cholesterol levels.

They should be eaten in their raw state, NON roasted and NON salted to gain the most nutritional benefits. Some people have difficultly digesting nuts and seeds so it can be preferably to soak them or grind them first. Doing this helps to reduce the phytic acid and enzyme inhibitors they contain.
  • Almonds are known as the "king of nuts." A slightly sweet variety that is high in calcium, potassium, magnesium, phosphorus and 21 grams of protein. It is the most alkalizing nut.
  • Cashews are grown mostly in India and Brazil. They contain a high amount of potassium, magnesium and vitamin A with 18 grams of protein.
  • Chestnuts are the lowest in fat content, but also lowest in protein. They are rich in dietary fiber, several minerals and B vitamins. The have a texture more like a vegetable than a nut and are a tasty winter treat.
  • Filbert (hazelnut) a mildly flavored nut that is high in potassium, sulfur and calcium. Filberts contain 15 grams of protein.
  • Peanuts, although they are technically a legume they are often referred to as a nut. Peanuts are complete protein source containing 26 grams but have the highest fat content of all nuts. Often contaminated with the mould aflatoxin, a known carcinogen so make sure you are buying high quality fresh peanuts.
  • Pecans have a taste similar to walnuts and are rich in essential fatty acids, potassium and vitamin A. Lower in protein than other nuts containing only 9 grams.
  • Pine nuts are a sweet and chewy nut popular in Middle Eastern and Italian cuisine and is an excellent source of thiamin, phosphorus, iron and niacin. Good source of protein boosting 24 grams. Pine nuts are highly susceptible to rancidity so it is best stored in the fridge.
  • Pistachio nuts have 20 grams of protein they taste sweet, bitter and slightly sour, an excellent source of iron.
  • Walnuts are high in potassium, magnesium, vitamin A and omega-3 essential fatty acids (five per cent of its total oils). Walnuts have 15 grams of protein.
An easy way to get the nutritional benefits from nuts with all the munching is to make nut milk. Nut milk is easy to prepare, does not need to be cooked and is alive with vitamins, minerals and enzymes.
Nut Milk
  • Take any nut of your choosing; almonds and cashews normally work the best (hard nuts, like almonds are better if soaked overnight and rinsed)
  • Water, usually 3-4 Cups of liquid per cup of nuts.
  • Blend together then strain the nut pulp with a fine sieve.
  • Refrigerate and drink within a couple of days, you can add a dash of cinnamon or vanilla essence to taste.

Seeds ///

Much of what has been said about nuts also applies to seeds, seeds are a lot smaller than nuts and are therefore harder for the body to digest and assimilate. To get the most benefit from seeds it is a good idea to grind them slightly before consumption.
  • Sunflower seeds are filled with potassium which helps flush and reduce sodium in the body. They are plentiful in magnesium, phosphorus and calcium. They contain an impressive 23 grams of protein. They are also a good source of omega 6 essential fatty acid.
  • Flaxseeds is one-third omega 3 oil; the remainder consists of fiber and 19.5 grams of protein. Flaxseeds promote good intestinal health and help to keep us regular.
  • Pumpkin seeds are a high source of vitamin A, calcium and iron, containing 24 grams of protein, B1, B2 and B3. Pumpkin seeds contain both omega 3 and 6 oils.
  • Sesame seeds are one of the richest sources of calcium; they contain 18 grams of protein and are an excellent source of B vitamins and minerals.

Beans And Legumes ///

Beans have had a fairly boring reputation. Time consuming to prepare, dull to eat and let's not even go into the after effects (beans beans the magical fruit…). Beans and legumes have been used widely around the globe for roughly 5,000 years; they are inexpensive and contain relatively more protein than other plants.

However it should be noted that only 70% of the protein from beans will be absorbed by the body the other 30% will passes through the intestinal tract with the fiber they contain.

Furthermore because they are also high in carbohydrates (with the exception of soy) it can be a good idea to prepare them with another protein rich source such as nuts, seeds, protein powder (soy or whey) or eggs.

Dahl ///

Start off by cooking some onions, garlic and ginger in a fry pan with either oil or a little bit of water. After about 3-4 minutes when they soften up you can add in a few veggies (carrots, celery are good) chopped up pretty small.

Then add heaps of spices; turmeric, paprika, caraway seeds, chili powder, cumin, coriander etc. Add a little more water and cook for a few more minutes. Then add about 1 cup of brown lentils and about 2 cups of water, mix well, pop a lid on and simmer for about 40 minutes.

If you aren't carb crazy you can add some sweet potatoes in when you add in the other veggies, or some mushrooms nearer to the end of cooking. You can also chuck in a scoop of whey powder right before serving for an extra protein punch. Serve with heaps of steamed broccoli and zucchini. The beauty of this recipe is you can just use pretty much what ever you have in the fridge.
Other Beans To Experiment With:
  • Black beans are medium-sized, black-skinned and oval-shaped. They have an earthy sweet flavor and 9 grams of protein.
  • Kidney beans are also called Mexican red beans, are a large kidney-shaped bean. Containing 9 grams of protein they have a strong flavor and soft texture.
  • Garbanzo beans, also called chickpeas, are a round, medium size, beige color bean. They have a nut-like flavor and firm texture. They are the main ingredient in the popular Middle Eastern dishes hummus and falafel and also contain 9 grams of protein.
  • Navy beans are small, white, and oval-shaped. They have a mild flavor and a powdery texture. Navy beans are most often used in baked bean dishes and have 9 grams of protein.
  • Pinto beans are medium-sized oval-shaped beans with a spotty beige and brown color. They have an earthy flavor and powdery texture. After cooking, pinto beans turn from a spotty color to brown.
  • Lentils are lens-shaped seeds found in the fruit pods of an annual herb usually grown in southwestern Asia. There are two common varieties of lentils, one is small and brown and the other is larger and yellow and they contain roughly 10 grams of protein. Quicker cooking than other beans and is the main ingredient in Dahl, an Indian dish.
  • Soybeans are the highest in protein supply 17 grams and also the lowest in carbohydrates. Soybeans are very versatile and are used in the preparation of many vegetarian protein products (see tempeh, tofu, and miso above).

Conclusion

If you are cooking your own beans make you sure you pre soak them and cook them thoroughly. If you have trouble digesting beans quietly there is a product called beano that you can use help avoid embarrassment. It is much like soy sauce and you just add a few drops to your first few mouthfuls. Some beans are also very tasty sprouted and are a good addition to salads and stir-fry.

Sunday, November 23, 2014

Monday, November 17, 2014

MUSCLE MEAL MONDAY ~ 7 NUTRIENT-PACKED RECIPES MAKE THE ULTIMATE VEGETARIAN MENU

I got to thinking about my vegan/veggie bros out there and what they can do to get the proper protein and muscle meals they need to grow while staying true to their herbivore lifestyle. So, I found this meal plan. It's a full day's worth of non-meat protein intake on Bodybuilding.com post by Jessica Austin. Let me know what you think. 

When you hear the words "buff vegetarian," does anyone come to mind? How about former Mr. Universe Bill Pearl and six-time Ms. Olympia Cory Everson? These eye-popping physiques were both supported by a vegetarian diet. It's more than possible to build lean muscle without eating meat. If it sounds crazy, keep reading. 

Do you want to expand your grocery-shopping horizons, pack in new sources of high-quality nutrients, and still consume 150-plus grams of protein in one day? Well, you'll get all that and more from the meatless meal plan below. So if your taste buds and food sensibilities are begging for a change? Ah! Not another chicken breast!? Why not try vegetarian for a day?

"A balanced selection of vegetables provides many of the nutrients your body requires every day."You don't have to eat like a rabbit, and you don't have to commit to lifelong veggie-worship to take vegetarianism for a test drive.It's all about complementary proteins and taking in all of your amino acids, minus the meat. But let's skip the science and get to the mouthwatering recipes, shall we?

Breakfast Tofu and Spinach Scramble

 
Ingredients
Directions
  1. Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped), and let everything cook until the mushrooms have softened, turning slightly golden brown.
  2. Turn the heat to low and throw in the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook for another 3-5 minutes, letting some of the liquid cook off and the tofu to warm up.
  3. Turn off the heat and mix in the spinach.
  4. On the side you can add 1/4 cup of your pre-cooked quinoa. But before you serve the quinoa, here's an easy way to jazz it up for breakfast.

Sweet Cinnamon Quinoa (Side)

Ingredients
Directions
  1. Reheat your quinoa in the microwave (you can add a splash of soy milk, almond milk, or hemp milk if you want it to be more moist).
  2. Add the walnuts, blackberries, cinnamon and Stevia and mix it all together with a spoon.
  3. Serve warm!
Nutrition Facts
Serving Size (including quinoa on the side)
Amount per serving
Calories 418
Total Fat26g
Total Carbs 29g
Protein 31g
Fiber 7.5g

Mid-afternoon Meal Greek Yogurt, Almonds, and Dried Apricot

 
Ingredients
  • 8 ounces of Greek Style Yogurt
  • 1-2 palm-fulls of raw or roasted Almonds (unsalted and unsweetened)
  • 1 palm-full of dried Apricot
  • 1 packet of Stevia (zero calorie sweetener) or a bit of agave or Honey
Directions
  1. Combine all the above ingredients and chow down!
Nutrition Facts
Serving Size
Amount per serving
Calories 428
Total Fat 23g
Total Carbs 31g
Protein 23g
Fiber 5g

Lunch Portabella and "Sausage" Pasta with Spinach

 
Ingredients
Note: You can choose any whole wheat pasta that you'd like or even a specialty pasta such as pastas made with quinoa flour or brown rice flour. Read the nutrition label to understand how much pasta equals one serving.
Directions
  1. Heat the tablespoon of olive oil on medium in a large saute pan. When the oil is hot, place onion, mushrooms, and garlic in the pan. Cook 2 to 3 minutes, until the vegetables start to shrink and/or brown a little bit.
  2. They shouldn't be cooked all the way through. Add your favorite cooking red wine (I found both Merlot and Cabernet to be good options for this meal) and the "sausage" to the pan.
  3. Cook all together until the alcohol has cooked out of the wine and little liquid remains. Add your spices to the pan, to your taste.
  4. Cook the pasta according to package directions, and then add your mushroom and sausage mix to the pasta. Mix well and place on top of a bed of fresh spinach.
  5. Drizzle with balsamic and eat up! I like this meal hot and cold.
Nutrition Facts
Serving Size
Amount per serving
Calories 444
Total Fat 16g
Total Carbs 32g
Protein 28g
Fiber 15g

Snack Edamame, Hummus, Whole-grain Crackers

 
Ingredients
  • 3 ounces of fresh or boiled Edamame (immature green soybeans?Don't eat the shells!)
  • 2 or 3 tbsp Hummus
  • 1 ounce Whole-grain Crackers (usually between 7 to 10 crackers depending on the product, but my favorite is Kashi Heart to Heart Whole Grain)
Directions
  1. This one is simple: Hold, dip, munch. Construct an edamame and cracker tower with hummus as cement. Challenge yourself?how high can you stack?
  2. Annoy your cubicle buddies with the sound of crunching. After all, it's good for your health, and that's what matters.
Nutrition Facts
Serving Size
Amount per serving
Calories 335
Total Fat 16.5g
Total Carbs 35g
Protein 18g
Fiber 10g

Dinner Meatless Nachos

 
Ingredients
Note: If you use canned beans for the convenience factor, make sure to rinse the beans in cold water and drain them before using.
Directions
  1. Mix the black beans and Gimme Lean Ground Sausage in a microwave safe bowl. Heat the bean and "sausage" mixture for 1-2 minutes until hot.
  2. Sprinkle with cheese and red chili pepper flakes if you're brave enough. Eat with tortilla chips!
  3. Add 1 or 2 tablespoons of the home-made guacamole recipe below for added flavor and a boost of healthy fats and protein from nutritious avocado and quinoa!
  4. Optional: Serve nachos on a bed of fresh spinach.
Nutrition Facts
Serving Size
Amount per serving
Calories 410
Total Fat 13g
Total Carbs 45g
Protein 31g
Fiber 15g

Easy Guacamole (Side)

Ingredients
Directions
  1. Mix the avocado, quinoa, red onion, tomato, and cilantro together in a bowl. Add lime and your spices to taste!
  2. Refrigerate before serving, if desired.

Dessert Protein Pudding or Low-Carb Smoothie

 
Ingredients
  • Your favorite high-quality Protein Powder in your favorite flavor.
  • A liquid: Choose ice to blend with your shake, or you can use water, Soy Milk or almond milk.
Tips: To make protein pudding, start with a very small amount of liquid and mix the protein powder and liquid together until it forms a pudding like texture. Casein protein or protein blends tend to work best for the pudding effect.

You can also add a bit of almond butter, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert.You can even add almond or peanut butter to your protein smoothies for a boost of healthy fats and a creamy texture.If you choose to include a high-protein dessert, you'll add between 130 and 200 calories to your day, and 1 scoop of most protein powders includes at least 20 grams of protein!

Nutrition Facts
Serving Size (Entire Meal)
Amount per serving
Calories 2260
Total Fat 120g
Total Carbs 176g
Protein 154g
Fiber 53g

The Take-Home Lessons

There you have it?1 gram of protein per pound of body weight for someone weighing 154 pounds. If you want more or less protein?or if you're trying to get below 2200 calories?this meal plan can be easily modified. 

Here are some ideas: Scramble egg whites and add them to your lunch and dinner. Add whey protein to your Greek yogurt. Use two scoops of protein powder instead of one, or add in another protein shake with water sometime during the day?perfect for a post-workout meal.

On the other hand, you can always cut down the portions of meals, leave out the quinoa for the day and drink an extra protein shake instead, or skip the guacamole.

Remember that you're not baking a souffle here. It's not food science. You can replace any ingredients you don't like with ones that you do. Mushrooms gross you out?

Try grilled zucchini or asparagus. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals.

Vegetarians can't build muscle? Think again.