Michael Matthews's Blog, page 118
July 11, 2014
Cool Stuff of the Week: Vesario Extreme Racing Simulator, Normal Earphones, Console Wars, and More…
I’m not ashamed to admit that I’m kind of a sucker for cool stuff. I like nifty gadgets, quirky decoration pieces, nice clothes (and shoes!), good books, and fun games.
In this series of weekly posts, I share whatever currently has my fancy. Maybe some of it will catch yours as well!
(Oh and in case you’re wondering, while I do participate in Amazon’s affiliate program, I’m not paid to promote anything–I just do it for fun.)
VIDEO OF THE WEEK:
EXODUS: GODS AND KINGS
With a cast that includes Christian Bale, Aaron Paul, Sigourney Weaver, and Ben Kingsley…and with a script from the Oscar-winning screenwriter that worked on Schindler’s List, The Girl With the Dragon Tattoo, and American Gangster…and with it all being all led by Ridley Scott…who cares what the movie is even about. It’s going to be awesome.
Well, Exodus: Gods and Kings is a re-imagining of Moses’ freeing of the Israelite slaves of Egypt and it looks like it’s going to live up to the pedigree of the people behind it…
VESARO I EVOLVE EXTREME RACING SIMULATOR
As you can see, the Vesaro I Evolve Extreme racing simulator is about as close to the F1 experience that you can get without strapping into an actual car.
Everything is just top-shelf on this $80,000 gaming rig:
The viewing screen is comprised of three 55-inch OLED displays that curve around you to deliver an immersive experience
Hyper-realistic visuals and audio for extreme realism
True-to-life racing setup with the same type of seat, wheel, shifter, and pedals you’d find in a car
Quad-motion DBOX technology
Check this baby out in action:
NORMAL EARPHONES
No two ears are alike–our ears are as unique as our fingerprints–and this is why earphones can fit your buddy just fine but never quite feel right in your ears. A one-size-and-shape-fits-all approach is just hit and miss.
Well, Normal Earphones wants to change that. With their app, you can photograph your ears and they will then 3D print a pair of earphones specifically for your ears, guaranteeing a perfect fit that not only delivers maximum comfort but maximum sound quality as well (as the in-ear seal determines a lot when it comes to overall sound).
I want this
Normal
SWISS ARMY VICTORINOX NAIL CLIPPER
“Nail clippers? Really?”
If you’re thinking that, I understand…but hear me out! A great nail clipper is cool! 
This little guy lives up to the Swiss Army brand’s reputation and is compact, well-designed (easy to grip and use), sturdy, and sharp. Sure, it costs more than the piece of junk sold at the drugstore, but you get what you pay for…
I want this
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AKG PRO AUDIO K712PRO HEADPHONES
As all of my work is at the computer, I’m basically always listening to music, and it ranges from film scores to rock to drum ‘n bass. While I’m not a full audiophile yet, I’ve tried quite a few different types of headphones and have come to appreciate the subtleties between some brands and models.
Well, out of everything I’ve tried so far, the AKG Pro Audio K712s are my absolute favorite. They’re meant for mixing and mastering so you get incredibly crisp, precise sound, with an outstanding balance of highs and lows–there isn’t so much bass that it drowns out the treble nor so much treble that you cringe at higher volumes. They’re also extremely comfortable and can be worn for hours without fatiguing your ears.
BOOK OF THE WEEK:
CONSOLE WARS
As someone that grew up in the ’80s and ’90s and loved my Nintendo and Sega video games, I had to check out this book. And it delivered more than I expected.
This book uses hundreds of interviews with former Sega and Nintendo employees to tell the fascinating story of the battle that took place between the “Goliath” of video gaming, Nintendo, and the upstart “David,” Sega, and how brilliant marketing and business leadership took the former from an obscure Japanese arcade game to a global enterprise.
If you grew up saving princesses, performing brutal fatalities, and racing around with Tails in pursuit of Dr. Robotnik, you’re going to thoroughly enjoy this book. And even if you never were into video games, there are quite a few business insights and lessons to be learned as well.
TV SHOW OF THE WEEK:
SPARTACUS
For me, Spartacus was like Lost: it started out really strong and then went to shit. But the first two seasons of both were so good that I think they’re still worth recommending.
Spartacus is a loose re-telling of the actual historical figure’s story: a Thracian gladiator that rebels against his masters and eventually wages a full-scale war against Rome. And it’s just fantastically good.
The outstanding cinematography, costume and set design, and gratuitous blood, gore, and sex immediately grab your attention, but the depth of the acting and writing is what really keeps you watching. For me, Lucy Lawless and Andy Whitfield are the stand-out performances, but everyone holds their own.
If you liked HBO’s Rome and 300, you’re going to love Spartacus. I guarantee it.
Oh and in case you’re wondering why I said this show eventually goes to shit, unfortunately Whitfield died of lymphoma after the second season and from that point on, the show just gets worse and worse (his replacement is a skinny-fat weakling that you just can’t get behind, there’s a distinct lack of intensity in the other characters, and the writing degenerates into downright absurdity).
I want this
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What do you think of this week’s picks? Have anything you’d like to share? Let me know in the comments below!
July 9, 2014
Product Review: The Misfit Shine Activity Tracker
The Shine is an activity tracker and sleep monitor and in this product review I discuss how it works, what I like about it, and what I don’t.
WANT TO WIN A MISFIT SHINE?
From now until July 22nd, you can enter my giveaway to win a free Misfit Shine!
Or if you’re reading this after the giveaway has ended, or just want a Shine now, you can get one from Amazan…
I want this
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July 8, 2014
Why You Should Start With Why
The brilliant Greek general Pyrrhus was eager to sail to Italy and use his considerable military prowess to subdue the Romans and revive glory Alexander.
Pyrrhus’ friend, the philosopher Cineas, asked him what they’ll do once they’ve defeated the warlike Romans. Pyrrhus replied that once Rome falls, they’ll have little trouble securing control of the rest of Italy and its vast wealth.
Cineas thought about the answer for a moment and then asked what they shall do once they’ve taken Italy.
“Sicily, nearby, stretches out her hands to us!” Pyrrhus said, followed by a quick explanation of how easily they would bring this politically troubled territory into the fold.
Cineas agreed that Pyrrhus’ plans to absorb Sicily next sounded plausible and asked if the capture of the island would end their expedition.
Quit to the contrary, Pyrrhus said, Sicily would be used as a staging ground to sail to Libya, Africa, and Carthage and extend his empire to include these great lands. And once he has conquered so much territory, Pyrrhus said, how could any of his remaining enemies in Greece be able to resist him?
They surely couldn’t, Cineas admitted, and such victories would give Pyrrhus the military and economic muscle needed to win back Macedon and then the rest of Greece. But Cineas had yet another question: once they’ve established their dominance everywhere, Cineas said, what shall they do?
Pyrrhus thought about it and laughed, answering that they could then lead a life of leisure and entertainment and daily drinking parties.
Cineas interrupted his friend to inquire as to what exactly was holding them back from having a drinking party now. Why did they have to conquer the world first?
Pyrrhus had no answer, and ultimately embarked on his ill-fated Italian and Sicilian campaigns, which proved too costly in men and material and were eventually abandoned.
Now, what’s my point for telling this historical anecdote? Well, it strikes at the heart of an issue we must face in all our endeavors if we are to succeed, and that’s the issue of…
Why?
Why start if we may have to stop one day? Why sacrifice the time, comfort, money, or energy? Why hang our goals over heads like Swords of Damocles?
In a culture such as ours that worships work ethic and productivity, these questions are especially important. Without purpose to guide us in our lives, we can easily fall into the mindless pursuit of busyness for its own sake. (Click here to tweet this!)
So take anything you’re working toward or considering–a better body, a better job, a better relationship–and explore the question of why. How well can you answer? How does it make you feel?
If your answers lack conviction or if your enthusiasm cracks under the inquiries, you’re not going to make it. When things get tough–and they always do–you’re going to start asking these questions again. And if you can’t find inspiration in your answers, you’re going to find despair.
The interesting thing about whys is I’ve noticed that many of the greatest achievers in history were not driven by flowery ideals but instead by stark, simple ideas.
At his peak Tiger Woods was the greatest golfer to ever play the game. He didn’t just win tournaments–he crushed his competitors in a way the sport had never seen, leaving them so far behind they simply had no hope of contesting his lead.
In an interview conducted with Tiger during his prime, he was asked what drove him to practice so hard and play so dominantly. His reply? One word: “winning.” The interviewer paused for a moment, no doubt expecting something more profound or inclusive, and asked if that was really it. In golf, that’s it, Tiger said.
I love that. There’s incredible power in its simplicity.
When you’re knee deep in shit and don’t know North from South, lyrical musings won’t cut it–you need a single, definite, primal concept to keep you moving. You don’t need need a handful of sparklers; you need a chunky ember that never loses its glow.
Going back to Pyrrhus, one of the most gifted generals of all time, why did he want to go through all the trouble of building his empire? Was it really to rest in the end? Of course not.
Like his cousin Alexander the Great, who had conquered most of the known world by the age of thirty, Pyrrhus’ why was glory. While that word may inspire nothing in you or me, it represented the essence of life to great military commanders like Pyrrhus and Alexander.
And that’s the real point of this article: if you take the time to find the whys that inspire you, then you too have the opportunity to see what you’re really capable of.
If you liked this article, then you’ll love this book…If you’d like to know what some of history’s greatest thinkers and achievers can teach you about awakening your inner genius, and how to find, follow, and fulfill your journey to greatness, then you want to read this book today.
(I wrote this book under a pen name simply because I want to keep it, and future books of mine that will have nothing to do with health and fitness, completely separate from my main line of work. But I can still promote it! )
Read this book today and discover what it really takes to find and follow your bliss, and how to use the lessons passed down to us by some of history’s greatest geniuses to systematically rise to top of your fields, activities, and endeavors.
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July 7, 2014
How to Lose Body Fat and Not Muscle (Without Following a Ridiculous Diet or Grueling Exercise Routine)
If someone feels they’re carrying about too much fat, they’ll probably say they need to lose some weight.
Ironically, if that’s their only goal–reducing the number on the scale–they’re like to run into a new problem along the way: becoming skinny fat.
You see, the phrase “weight loss” is tossed around by just about everyone, including myself, but what we really want is a bit more than that.
We don’t want to just “lose weight”–we want to reduce our body fat percentage and thus improve our body composition. That is, we want to reduce our total amount of body fat without reducing our total amount of lean mass.
If this is obvious to you, you’re in the minority. Most people don’t realize how much muscle they can lose with a poor “weight loss” diet and exercise routine and are puzzled when they succeed in losing weight only to be disappointed by a weak, soft physique staring back at them in the mirror.
Well, in this article we’re going to talk about how to do “weight loss” properly: how to lose body fat and not muscle and get that tight, muscular look you’re actually after.
When “a Calorie Is a Calorie”…and When It Isn’t
Like the ridiculous anti-sugar hysteria and low-carb worship that are currently in vogue, various diet “experts” are also claiming that weight loss isn’t as simple as eating less energy than you expend. That you can’t simply get there with proper meal planning and restricting calories.
Instead, these ignoramuses and shysters claim, all you have to do to lose weight is avoid foods that cause “hormonal clogging” (whatever the hell that is) or large insulin spikes or other physiological voodoo or eat foods somehow conducive to weight loss due to efficient processing or even metabolic acceleration.
These types of sales pitches sound pretty good to the “get rich quickers” of the fitness space. You know, the people that always talk about wanting to get fit but don’t want to regulate food intake or exercise much and thus are always on the hunt for that “one weird trick” that will “melt off the belly fat.”
Well, I’ve written about the indisputable physiology of the metabolism and the science of proper calorie counting for weight loss in quite a few other articles, so I won’t review it all here.
Instead, in this article I want to focus on a paradoxical aspect of “calories in versus calories out.” Namely…
When we’re just talking about weight loss, it all boils down to maintaining a negative energy balance. Consume less energy via food than you expend over time, and your weight will go down.
What you eat to get in those calories doesn’t matter–a calorie is a calorie in this sense. Professor Mark Haub lost 27 pounds on a diet of protein shakes, Twinkies, Doritos, Oreos, and Little Debbie snacks, and you could do exactly the same if you wanted to.
Hell, if you really want to speed things up, severely restrict your food intake as well and you could drop as much as 5 pounds per week for the first few weeks at least.
If you did these things, however, you would run into several problems including muscle loss, which brings me to my next point…
When we’re talking about losing just body fat and not muscle, however–improving body composition–we must not only maintain a negative energy balance, but we must do so with a proper balance of macronutrients.
You see, when the goal isn’t to merely weigh less but to have a lower body fat percentage with all the muscle you currently have (or more), getting the majority of your calories from junk carbs and fats and starving yourself will no longer cut it. A calorie is no longer a calorie because some types of calories are now much more important than others.
So then, let’s get to the details on how to lose body fat and not muscle, starting first with the all-important calorie deficit.
How to Lose Body Fat and Not Muscle:
Use a Modest Calorie Deficit
As mentioned earlier and discussed in much detail in my other weight loss articles, losing fat requires that you consume less energy than you expend. When you do this, you’re creating what’s known as a “calorie deficit.”
Calorie restriction is a double-edged sword, however because while it will always reduce fat mass, it can also reduce lean mass if you don’t go about it correctly.
The biggest mistake you can make is severely restricting your calories. That is, maintain too large of a calorie deficit (eat too little) every day and you’ll start burning up muscle as well as fat (especially if you don’t exercise).
What is a severe calorie restriction? Well, while we’ll probably never have a “slam dunk” answer due to variables like genetics, total lean mass, and muscle conditioning, we can take an educated guess.
Based on the literature I’ve read and anecdotal evidence I’ve seen among natural bodybuilders, it would appear that problems can begin when you regularly feed your body less than 70% of the energy it burns (create a caloric deficit over 30%).
To put this in perspective, consider the following:
A 140-pound woman exercising 3-5 times per week will burn approximately 1,600-1,700 calories per day. If such a woman ate less than, ~1,100 calories per day for a week or two, she would be entering the problem area.
A 200-pound man exercising 3-5 times per week will burn approximately 2,500-2,600 calories per day. Anything less than ~1,900 calories per day would be under-eating for such a man.
It’s worth noting, however, that these guidelines can be stretched by the severely overweight and obese. Research has shown that the more body fat you have, the larger of a calorie deficit you can maintain without having to worry about excessive muscle loss.
If you’re not sure how to even work out a proper calorie deficit, check this out article of mine on meal planning.
How to Lose Body Fat and Not Muscle:
Follow a High-Protein Diet
Protein is the most important macronutrient to get right when you’re dieting for fat loss and is the real reason why a calorie isn’t a calorie when you want to optimize your body composition.
The research is crystal clear: a high-protein diet…
Is more effective at reducing body fat, including abdominal fat in particular
Helps preserve lean mass
Increase satiety, helping you avoid hunger pangs and cravings
A high-protein diet is even more important if you’re exercising regularly, as this further increases your body’s demand for amino acids.
How much protein should you be eating exactly? Well, if you want the long answer, you can check out the article I wrote on how much protein you need to build muscle, but the short answer is this:
According to recent research conducted by scientists at AUT University…
“Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1 - 1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and leanness.”
I’ve found this to be very true, not only with my body, but with the thousands of people i’ve worked with.
As you get leaner, keeping your protein intake high becomes very important. If it drops too low (below 1 gram per pound of body weight, in my experience), strength and muscle loss is accelerated.
How to Lose Body Fat and Not Muscle:
Do Strength Training
Research has conclusively demonstrated that the most effective way to retain–and even build–muscle while restricting calories is strength training.
By including strength training in the mix, you’ll lose less weight over time than if you didn’t but you’ll lose more fat. (Click here to tweet this!)
This is especially true if you’re new to weightlifting as you can actually expect to gain some muscle while losing fat, which further throws off your scale results.
Now, how much weightlifting should you be doing? That depends on your lifestyle and ultimate goal, but even one or two days per week is enough to make sure you lose body fat and not muscle.
How to Lose Body Fat and Not Muscle:
Use Cardio Sparingly
Many people equate cardio with weight loss, and figure the more they do, the more weight they lose.
While cardio does help burn calories and thus fat, and while doing more will result in more calories burned, it’s a big mistake to do an excessive amount of cardio while dieting to lose weight.
Why? There are two primary reasons…
Your body is already under stress due to the caloric deficit, it’s easier to overtrain when you’re dieting to lose body fat.
We experience overtraining in several ways: “burnout,” general fatigue, depression, decreased immunity, and more. It’s no fun.
Well, research has shown that intense, prolonged endurance training is a particularly effective way to induce overtraining. (Click here to tweet this!)
You’re more likely to experience excessive metabolic slowdown, which can persist long after weight loss is stopped.
These reductions in metabolic rate are one of the things that makes it hard for many people to maintain their new weight after losing a significant amount of fat.
Because their metabolisms have slowed down, and sometimes by quite a bit, they can no longer eat as much as they were used to eating before dieting without gaining weight.
This negative “metabolic adaption,” as it’s known, is accelerated by doing excessive amounts of exercise, and particularly cardio, when you’re in a caloric deficit.
So, while cardio is an effective tool for aiding weight loss, doing a lot of long-duration, steady-state cardio is not the best way of going about it.
Much better is to focus on “high-intensity interval training,” which has you perform shorter, higher-intensity exercise. It’s not only more effective than steady-state cardio for losing fat, but also for preserving muscle.
Personally, I never do more than 4, 25-minute sessions of HIIT per week when I’m in a caloric restriction, and I usually keep it to 3.
What did you think of this article on how to lose body fat and not muscle? Have anything else to share? Let me know in the comments below!
How to get lean and build serious muscle and strength, faster than you ever thought possible…
Depending on how you eat, train, and rest, building muscle and losing fat can be incredibly easy or incredibly hard. Unfortunately, most people make many different mistakes that leave them stuck in a rut.
And that’s why I wrote Bigger Leaner Stronger for men, and Thinner Leaner Stronger for women: they lay out EVERYTHING you need to know about diet and training to build muscle and lose fat effectively…
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I want this
Amazon
Amazon UK
Amazon AU
Amazon CA
Audible Audiobook
BN
iBooks
iBooks Audiobook
Kobo
Google Play
July 4, 2014
Cool Stuff of the Week: ’80s Game of Thrones, Garmin Approach S4, Panzer Commander, and More…
I’m not ashamed to admit that I’m kind of a sucker for cool stuff. I like nifty gadgets, quirky decoration pieces, nice clothes (and shoes!), good books, and fun games.
In this series of weekly posts, I share whatever currently has my fancy. Maybe some of it will catch yours as well!
(Oh and in case you’re wondering, while I do participate in Amazon’s affiliate program, I’m not paid to promote anything–I just do it for fun.)
VIDEO OF THE WEEK:
’80S GAME OF THRONES INTRO
What if Game of Thrones were a cheesy ’80s TV show? I’d still watch it!
CLOUD
Nope, Cloud isn’t a fancy Wi-Fi connected device that captures and uploads your entire life to a server somewhere. It’s, well, a cloud. And it stays in your house and does…cloud-like things. Check it out:
Pretty neat, right? It was created by artist Richard Clarkson and lets you enjoy a “storm” whenever you want thanks to its color-changing lights and speaker system. If you’d rather jam out with a light show, it comes with Bluetooth connectivity for streaming music as well.
GAMEVICE GAME CONTROLLER
The Gamevice Controller gives you a console-style gaming experience on your iPad mini. It already supports thousands of games, it’s plug-and-play (no need to pair with Bluetooth), and its light, ergonomic design fits both hands comfortably.
I want this
Gamevice
FRED AND FRIENDS SAMURAI CAKE SLICER
If you want to cut your baked goods with swift, silent, and deadly precision, then you want the right type of cake slicer. This (plastic) samurai sword will do nicely.
I want this
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GARMIN APPROACH S4 WATCH
If you’re even semi-serious about playing golf then you probably spend far too much money on this damn “pastime” than you should…but you’ve got to check out the Garmin Approach S4 watch.
The S4 is a powerful, GPS-enabled “virtual caddy” with a plethora of useful features and functions:
The yardages are very accurate when compared with a laser rangefinder (within a yard or two)
It’s great for tracking the distance you hit each of your clubs (hit the ball, click, go to ball, click, done)
The touchscreen makes for easy, quick use and can be read in the sunlight
Distances to the front, middle, and back of greens are shown, as well as lay-up and dogleg distances
The Green View feature is great for seeing the actual shape of the green and it also allows you to drag the pin into the appropriate position for perfect yardage accuracy
It’s also very light and unobtrusive. I wear mine on my left wrist when I play and don’t even notice it when I’m swinging.
BOOK OF THE WEEK:
PANZER COMMANDER: THE MEMOIRS OF COLONEL HANS VON LUCK
I’m a bit of a history nut (I’ve plowed through hundreds of hours of Great Courses lectures) and especially like military history.
The best historical reads are almost always biographies as they give you so much more than a dry account of “this happened followed by that”–they give you the vicarious experience of the period and events and the great ones also give you profound lessons on how to navigate the ups and downs of life.
Well, Panzer Commander is one of the great ones.
Hans Von Luck was a tank commander and one of Nazi Germany’s most decorated soldiers, and in this book he takes us behind the turret to experience each of the major military campaigns of the war from the blitz through Poland to the disastrous Battle of the Bulge and finally to his bleak days as a prisoner of war in a Russian gulag (which was particularly interesting to see through his eyes).
As other readers have noted, the actual descriptions of the military battles themselves are a bit dry and, at some points, confusing due to a lack of maps, but all in all I thoroughly enjoyed von Luck’s anecdotes as well as the “behind-the-scenes” view of the Wehrmacht that only someone as prominent as von Luck could provide.
MOVIE OF THE WEEK:
A BEAUTIFUL MIND
There’s a reason this movie won 4 Oscars: it’s one of the best movies of its type that I’ve ever seen.
This movie is (loosely) based on the biography of John Forbes Nash, an American mathematician whose pioneering work on game theory won him the 1994 Nobel Prize in Economics, and is a riveting tragedy of tortured genius.
You see, despite his great brilliance, Nash was also a paranoid schizophrenic, and thanks to what I think is Crowe’s greatest performance to date, we experience what it’s like to fight back against a kaleidoscopic mind that can crack infinitely complex codes but which also slides into almost phantasmagoric states where nothing is as it seems.
Complex, intelligent movies with a visceral tension and suspense are rare, and this stands out as one of the greatest. If you liked Shutter Island or Good Will Hunting, I guarantee you’ll like A Beautiful Mind.
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What do you think of this week’s picks? Have anything you’d like to share? Let me know in the comments below!
July 3, 2014
7 Killer Barbecue Recipes for the Ultimate Backyard BBQ
All-American food is comforting and delicious but it’s not exactly known for being the healthiest fare, both in terms of calories and ingredients.
I have good news though: you can skip the hot dogs and choose good-for-you recipes for your cookout instead and still savor every bite.
Whether you’re planning a grand ol’ feast for Fourth of July or simply want to make the most of the sunny summer weather with friends, these recipes for outdoor grilling will do the trick.
Better-than-Potato Salad
Picture courtesy of Ben E. Keith
What’s a BBQ without a potato salad – or three? Put together this alternative and your Saturday morning in the kitchen won’t be time wasted when your salad bowl gets lost in the mix.
Serves 4 / Makes 4 cups
Ingredients
4 cups lupini beans, cooked
2 celery stalks
2 Tbsp. parsley
5 gherkin pickles, minced
½ cup red onion
2 hard-boiled eggs
½ cup silken tofu
2 Tbsp. unfiltered apple cider vinegar
¼ tsp. kosher salt
½ tsp. pepper
Instructions
1. In a large bowl, mix together the lupini beans, celery, parsley, pickles, red onion, and chopped eggs.
2. In a small bowl, combine the tofu, apple cider vinegar, salt, and pepper. Pour over the bean salad, and toss to coat.
Nutrition Facts (Per Serving)
Calories: 179
Protein: 6 grams
Carbs: 23 grams
Fat: 4 grams
Grilled Peach Shrimp Satay
Picture courtesy of Bon Aepptit
You can make the most of the summer harvest with fruit salads, pies, and smoothies. But why not toss those juicy peaches on the grill? They’ll develop an even richer flavor that pairs well with jumbo shrimp, bok choy, and Thai chili.
Serves 4
Ingredients
6 Tbsp. smooth organic peanut butter
1/3 cup packed dark brown sugar
3 Tbsp. seasoned rice vinegar
2 Tbsp. soy sauce
2 – 3 tsp. sriracha
9 Tbsp. peach nectar, divided
3 peaches, each cut into 6 wedges
16 large shrimp, peeled and deveined
6 heads of baby bok choy, halved lengthwise
Instructions
1. Heat the grill up to somewhere in the range of medium-high.
2. Make a sauce by whisking together peanut butter, brown sugar, rice vinegar, soy sauce, sriracha, and a little more than half of the peach nectar.
3. Add peach slices, shrimp, and bok choy to the grill. Brush all three with remaining peach nectar, as well as ¼ of the sauce. The peaches will be done first when slightly charred. The shrimp and bok choy will both take about 3 minutes per side.
4. Transfer the shrimp, bok choy, and peaches to a large plate. Drizzle with some of the sauce, and serve the rest at the table.
Nutrition Facts (Per Serving)
Calories: 414
Protein: 50 grams
Carbs: 55 grams
Fat: 15 grams
Cajun Chicken Sandwich
Picture courtesy of Good Food
No one’s saying not to serve burgers for a backyard bash, but to give guests a lower-calorie alternative, try throwing these grilled chicken sandwiches on the grill too.
They are high in protein and low in fat, and the spice blend makes it super satisfying – like a homemade version of a drive-thru classic.
Serves 6
Ingredients
6 boneless skinless chicken breast halves (4 oz. each)
1 Tbsp. olive oil
½ tsp. celery salt
½ tsp. garlic salt
½ tsp. lemon-pepper seasoning
¼ tsp. cayenne pepper
6 Kaiser rolls
12 tomato slices
6 lettuce leaves
Instructions
1. With the chicken breasts between plastic bag or in a plastic bag, use a meat tenderizer to flatten them. Lightly coat both sides with oil.
2. In a small bowl, mix together the celery salt, garlic salt, lemon pepper, and cayenne. Evenly sprinkle the seasoning on the chicken breast, and rub to distribute evenly. Lay in a rectangular baking dish, cover, and leave in the fridge for two hours minimum.
3. Grill the chicken, and cover with foil. They’ll be ready after cooking on 3–5 minutes on each side. Serve on Kaiser rolls, and top with tomato and lettuce.
Nutrition Facts (Per Serving)
Calories: 410
Protein: 39 grams
Carbs: 32 grams
Fat: 13 grams
Light Lobster Roll
Picture courtesy of Grubarazzi
What says summer celebration like succulent lobster rolls? Some recipes, however, will be soaked in butter and thus really hard to fit into any kind of sensible meal plan.
Lighten it up a little – leaving room for plenty of coleslaw and other sides – with this version from Hung Huynh, winner of season three of Top Chef and executive chef at seafood spots, Catch and Catch Miami, plus a modern Asian restaurant, The General.
Serves 4
Ingredients
3 lb. lobster
Juice and zest of 1 lemon
3 Tbsp. olive oil
1 Tbsp. sweet rice wine (mirin)
1 tsp. Dijon mustard
1 Tbsp. chopped chives
2 tsp. minced shallot
1 pinch paprika
Zest of one lemon
Salt and freshly ground pepper to taste
4 potato rolls
Instructions
1. Fill a large stockpot with water and a dash of salt, and bring to a boil. Add the lobster to cook for 8 minutes.
2. Remove the lobster meat, about 2 cups’ worth, and chop. Mix with lemon juice and zest, olive oil, mirin, Dijon, chives, shallot, and paprika. Add salt and pepper to taste.
3. Toast the potato rolls, and stuff with lobster. Dig in immediately, and enjoy.
Nutrition Facts
Calories: 363
Protein: 18 grams
Carbs: 42 grams
Fat: 14 grams
Grilled Green Beans with Cumin and Smoked Paprika
Picture courtesy of Pinch and Swirl
If you’re looking to cook veggies on the grill, green beans probably aren’t your first pick. In fact, they likely aren’t on your list of options at all because their size and shape make green beans the perfect fit for falling through the rack.
A skillet made for the grill is an easy solution but it’s not needed if you don’t mind losing a few to the fire.
Serves 4
Ingredients
¼ cup olive oil
3 cloves garlic, minced
1 tsp. ground cumin
½ tsp. smoked paprika
Pinch of cayenne pepper
1 lb. fresh green beans, washed and trimmed
Salt and freshly ground pepper to taste
Juice of ½ lemon (about 1 Tbsp.)
Instructions
1. In a large bowl, whisk together olive oil, garlic, cumin, paprika, and cayenne. Toss the green beans in the mixture to evenly coat.
2. Spread out the green beans in a single layer on the grill, or add to a grill pan. Cook for about 8 minutes until they’re crispy on the outside, tender on the inside.
3. Remove from the grill, and season with salt and pepper. Squeeze lemon juice over the top, and serve.
Nutrition Facts (Per Serving)
Calories: 150
Protein: 2 grams
Carbs: 9 grams
Fat: 13 grams
Seedy Tahini Coleslaw
Picture courtesy of Lunchbox Bunch
Don’t like mayo? This is a more flavorful coleslaw thanks to the use of tahini as dressing instead.
Plus, it’s vegan for guests who have special dietary needs, and the addition of sesame, pumpkin, and hemp seeds (or your seeds of choice) will give this classic BBQ side dish a big nutritional boost.
Serves 10
Ingredients
1 medium head of green cabbage
1 small sweet onion, diced
1 green apple, diced
2 Tbsp. unfiltered apple cider vinegar
2 Tbsp. seasoned rice vinegar
¼ cup agave syrup
Juice of one large orange
4–5 Tbsp. tahini
1 tsp. freshly ground black pepper
1 tsp. ground cayenne
1 Tbsp. cumin powder
1 tsp. coriander
¼ tsp. sea salt
¼ cup sesame seeds
¼ cup pumpkin seeds
2 Tbsp. hemp seeds
Instructions
1. Halve the cabbage, and slice it into strips. Add to a large bowl with the red onion and apple, and set aside.
2. Whisk together apple cider vinegar, agave syrup, orange juice, tahini, black pepper, cayenne, cumin, coriander, and sea salt to make the dressing.
3. Pour the dressing over the cabbage mix, and add sesame and pumpkin seeds. Toss very well, cover, and let chill for at least an hour.
4. Remove from the fridge immediately before serving, and garnish with hemp seeds.
Nutrition Facts (Per Serving)
Calories: 184
Protein: 6 grams
Carbs: 21 grams
Fat: 10 grams
Grilled Cornmeal and Mixed Berry Clafouti
Picture courtesy of The Year of the Cookie
The grill isn’t just for hot dogs, hamburgers, and veggies. Did you know you can prepare an amazing dessert on the barbie too?
With the addition of cornmeal, this rustic French classic becomes an American adaptation that’s crispy on the outside, soft and light on the inside.
Serves 8
Ingredients
1 cup yellow cornmeal
½ cup whole wheat pastry flour
¾ cup sugar
1 ½ tsp. baking powder
½ tsp. baking soda
½ tsp. salt
2 large eggs, lightly beaten
1 ½ cups low-fat buttermilk
2 pints blueberries
1 pint raspberries
3 Tbsp. rum
1 Tbsp. powdered sugar
½ cup heavy cream (optional)
Instructions
1. Preheat the grill to bake the clafouti over indirect heat, about 325°F. Then prepare a 9-inch round cake pan by lightly greasing it with sunflower oil.
2. In a large bowl, stir together cornmeal, flour, ½ cup sugar, baking powder, baking soda, and salt. Pour in the eggs and buttermilk, and mix until the dry ingredients are incorporated but not smooth. Fold in one pint each of the berries, careful not to over-mix. Transfer to the greased cake pan.
3. Place the cake pan on the grill, ensuring it isn’t directly over the fire. Bake for about 50 minutes with the grill covered. The clafouti is finished when it can pass the toothpick test. Remove from the grill, and cool on a wire rack for 10 minutes.
4. Spread out the charcoal for direct grilling, or turn the gas burners to medium. In a large skillet, melt butter before adding the remaining blueberries, raspberries, and sugar. Stir until the sugar is dissolved and berries are glazed. Remove from heat, and add the rum.
5. Brush the grill with oil, and then loosen the clafouti from the sides of the pan to turn it out. Before you do, though, brush the top with the liquid from the sautéed berries. Then, flip the pan so the clafouti is right on the grate. Leave for just a minute or two, and use a spatula to move it to flat plate or baking sheet. Cover it with the serving dish or platter, and transfer.
6. Before enjoying dessert, sprinkle it with powdered sugar and a drizzle of warm cream. Top with berries and their syrup.
Nutrition Facts (Per Serving)
Calories: 310
Protein: 7 grams
Carbs: 59 grams
Fat: 6 grams
What did you think of these barbecue recipes? Have anything else to share? Let me know in the comments below!
Want more delicious, easy-to-make recipes like these?If you like these recipes, then you’ll love my bestselling cookbook The Shredded Chef!
In this book you’ll find 120 healthy, flavorful recipes specifically designed for athletes that want to build muscle or lose fat. Regardless of your fitness goals, this book has got you covered.
Buy this book now to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious meals that make building muscle and burning fat easy and enjoyable!
I want this
Amazon
Amazon UK
Amazon AU
Amazon CA
BN
iBooks
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Vegan and vegetarian dishes are great sources of micronutrients, and even if you’re a meat eater, they’re great for changing things up in your meal plan.
And in my cookbook, Eat Green Get Lean, you’ll find 100 of my favorite vegetarian and vegan dishes, carefully balanced for our high-protein, healthy needs!
Buy this book now to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious vegetarian and vegan meals that make building muscle and burning fat easy and enjoyable!
I want this
Amazon
Amazon UK
Amazon AU
Amazon CA
BN
iBooks
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July 2, 2014
MFL Podcast 18: Interview with Jordan Harbinger on the art of building confidence and relationships
In this podcast I interview Jordan from The Art of Charm and we talk about how to increase confidence in dealing with others without being a douche and how to build genuine relationships that will improve your work, social, and love life.
JORDAN’S WEBSITE:
You can also find this podcast in iTunes and the Windows Phone Podcasts Store:
What did you think of the podcast? Have any requests or suggestions? Let me know in the comments below!
July 1, 2014
The Simple Science of Effective (and Ineffective) Goal Setting
When you set a goal, what’s your first instinct?
If you’re like most people, it’s probably to start telling people about it, either to get motivated or admired or a bit of both. And you’re not alone: attend any type of social gathering or just scroll through your Facebook feed and chances are you’ll be inundated with prognostications of grandeur until your ears or eyes go numb.
Whether this impulse to talk ourselves and our dreams up is more a product of cultural influence or a manifestation of the innate human desire to be loved doesn’t really matter: the practical reality is it directly impedes our ability to actually make our goals a reality.
Yes, research has shown that merely discussing our goals can set us up for failure. (Click here to tweet this!)
Interestingly enough, this bit of scientific wisdom dates back to the 1930s when W. Mahler concluded through his research that people that talk about their goals and intentions are less likely to actually achieve them.
This line of scientific inquiry was picked up in the 1980s by NYU professor of psychology Peter Gollwitzer, who published a paper on the subject several years ago.
This study involved four tests conducted with 63 subjects and, like Mahler, Gollwitzer found that those who kept their intentions to themselves were more likely to bring them to fruition than those who told others and received acknowledgment or praise.
The reasoning for this is simple and agrees with my perception of myself, at least: by telling your goals to others and receiving acknowledgement, you’re given a premature sense of completion and satisfaction.
In effect you’re mentally “shortcutting” the work it should take to receive that acknowledgement, and this can take the wind out of your sails.
Hell, research shows you can even do this to yourself! Case in point: this study, which demonstrated that success on a sub-goal (eating healthily) can make you less likely to pursue the other-subgoals (going to the gym) required for the achievement of the overall goal (getting fit).
This is one of the reasons why I rarely talk about my goals and deliberately ignore chances to brag. Although I know for a fact that I can do whatever is necessary to see things through, I’d prefer to stay highly motivated throughout the process and not fight against flagging enthusiasm caused by blabbering about my future.
So what are we to do when someone asks what we’re up to or what’s on the horizon? Well, Gollwitzer has an answer that, interestingly enough, has always been my normal way of replying to such questions…
How to Talk About Your Goals Without Sucking the Life Out of Them
While some people recommend that you simply never talk about your goals to preserve their vitality, but I find that advice a bit extreme. Are we to really do that with all people? Even close friends and family? And in all circumstances? Even networking events and business meetings?
Sure, we could, I guess, but I think the following from Gollwitzer’s paper is a much more practical approach:
“Third, recent research by Fishbach and her colleagues (Fishbach & Dhar, 2005; Koo & Fishbach, 2008) suggests that interpreting a behavioral performance in terms of indicating commitment to a goal enhances further goal striving, whereas conceiving of a performance in terms of progress toward a goal reduces further goal striving.
“This implies that a behavioral intention worded to indicate a strong commitment to the identity goal (e.g., ‘’I want to write a paper to become a great scientist’’) should be less negatively affected by social reality than a behavioral intention that implies progress toward the identity goal (e.g., ‘I intend to write a paper, as is done by great scientists’).”
That is, answer in such a way that indicates you’re working on it with no implication of having arrived or achieved anything.
“I’m working on losing 20 pounds” and not “I’ve joined a gym and and go every morning!”
“I’d like my business to be profitable by the end of the year” and not “we’ve already made so-and-so much this year!”
“I want to become fluent in another language” and not “I’ve already put in 100 hours of language learning!”
You get the idea. Don’t go for approval. Go for a lukewarm response of “oh okay…cool.”
Similarly, do people a favor and don’t fawn over their goals and intentions. When people tell me about something they intend on doing or achieving, my response is usually along the lines of “that’s a good idea–do it.” Praise is reserved for dones, not going-to-dos.
There’s another reason why I don’t offer much information about my dreams and intentions: I really don’t care what people think about my desires and plans and whether or not I get recognized for achieving them.
As the old cliche goes, I do what I do because it’s what I like to do, not because of what it gets me financially, interpersonally, socially, or otherwise.
This attitude, which some people mistake for aloofness or elitism, gives me a huge advantage over others I know that are overly concerned with receiving praise and building reputation.
You see, when you let go of the need for external approval, you also let go of the need for external motivation. (Click here to tweet this!)
You don’t feel the need to turn to others for pep talks or write that status update about the latest development in your journey. You simply keep to yourself and do the work and eventually, one day, people start to notice that you’re actually making things happen.
So, that’s how I keep myself motivated and on-track, but that’s not all there is to effective goal setting…
Successful Goal Setting Requires Successful Scheduling
Many people make the fatal goal setting mistake of working out deadlines but not schedules.
That is, we often focus on the end result we want and when we want it by without really considering how much effort it will require and how we’re going to break that effort into a repeatable routine that will ultimately get us to where we want to be.
Then, when we don’t meet these arbitrary target dates, we often come down hard on ourselves as failures.
Well, this approach is backwards. How are we supposed to achieve something within a certain time frame without giving any thought as to how much work it will actually require and when we’re going to do that work?
When you want to achieve something, you should first think about schedule and then deadline. (Click here to tweet this!)
You only get so many hours to do things every day and the better you organize and spend them, the more and bigger goals you can accomplish. For example, click on the following link to see my personal schedule I follow every day, every week:
This is the schedule that has enabled me to write 6 books in the last 2.5 years (with the 7th launching in about a week) and sell over 200,000 copies; build a blog that receives over 700,000 visits per month; launch Legion and make it profitable within 3 months; and accomplish other various “smaller” goals…without losing my wife, haha.
Sure, sometimes life gets in the way and I don’t have any choice but to deviate from my schedule, but that’s my life in a nutshell. And when things change, it usually means I play catch-up by sacrificing certain time slots for more important things that have to get done (for instance I may skip reading one night to make sure an article gets done on time).
As you can see, my schedule is pretty structured because it has to be for me to keep up with the amount of balls I’m juggling. If I just tried to wing it every day there’s no way I could keep all the balls in the air. A lifestyle like mine may not be for everyone but I love it. It gives me a very clear picture of what I need to do every day to achieve my goals.
Now, if I were to consider achieving another goal right now, I would first go to my schedule and see if there’s anywhere I can fit it in. For example, about seven months ago I decided to learn German but didn’t want to drop anything in my night routine to work it in.
Instead I found a series of courses (Pimsleur) that I could do while in the car, and it worked perfectly. I made it through all four of their courses in a few months. (Ironically, however, I didn’t learn as much of the language as I thought I would for the time spent!)
Focusing on my schedule helps me avoid committing to goals that I won’t be able to see through as well. It keeps my imagination in check and prevents me from spreading myself so thin that nothing gets done.
What did you think of these goal setting strategies? Have anything else to share? Let me know in the comments below!
If you liked this article, then you’ll love this book…If you’d like to know what some of history’s greatest thinkers and achievers can teach you about awakening your inner genius, and how to find, follow, and fulfill your journey to greatness, then you want to read this book today.
(I wrote this book under a pen name simply because I want to keep it, and future books of mine that will have nothing to do with health and fitness, completely separate from my main line of work. But I can still promote it! )
Read this book today and discover what it really takes to find and follow your bliss, and how to use the lessons passed down to us by some of history’s greatest geniuses to systematically rise to top of your fields, activities, and endeavors.
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June 30, 2014
Medium-Chain Triglycerides and Weight Loss: If It Sounds Too Good to Be True…
If you follow anyone from the “biohacking” crowd, you’ve surely heard mention of medium-chain triglycerides and their supposed superpowers.
According to some “experts,” regular consumption of this type of fat can support weight loss efforts, and according to the more fervent believers, it can even help you build muscle and lose fat simultaneously.
Well, in this article we’re going to take a look at what medium-chain triglycerides are, what all the hubbub is about, and what scientific research says about the molecule and its effects in the body.
What Are Medium-Chain Triglycerides?
Dietary fat is comprised of chains of carbon atoms that can be anywhere from 2 to 22 atoms in length. Most of the dietary fat found in the American diet is of the “long-chain” variety, with 13 to 21 carbons per molecule.
Triglycerides are molecules mainly produced by the digestion of dietary fat and are the form in which body fat is stored. When your body breaks down triglycerides for energy, it releases the “fatty acids” stored within for your cells to use as energy.
As you can now guess, a medium-chain triglyceride (or MCT, as it’s often called) is a unique type of fat molecule with a medium-length carbon chain (6 to 12 carbons, in case you’re wondering). The fatty acids found in medium-chain triglycerides and used by cells are called medium-chain fatty acids.
You don’t find MCTs in large quantities in most Western foods, but the best natural sources are butter, coconut oil, and palm oil. There are man-made forms as well (MCT oil), which are usually processed coconut or palm oil.
What Makes the Medium-Chain Triglyceride Special?
Thanks to its chemical structure, the medium-chain triglyceride is digested differently than the long-chain. The reduced length of the MCT’s carbon chain means that the body is able to absorb and metabolize it faster, making it a readily available source of energy for the organs and muscles.
While that sounds cool and does have definite advantages for people that can’t digest long-chain triglycerides properly (such as AIDS patients or those with pancreatic insufficiency), does it really mean anything special for the rest of us?
Can substituting long-chain fats for medium-chain fats help with weight loss, building muscle, and improving energy levels? Let’s find out.
Medium-Chain Triglycerides and Weight Loss
MCTs and MCT oils in particular are often sold as weight loss aids, and the pitch usually sounds pretty sexy: just eat or drink a few tablespoons of this goop every day and you’ll lose body fat due to some sort of metabolic magic.
Is there good scientific research to back these claims up, though?
Well, let’s turn to a study recently conducted by researchers at Universidade Federal do Rio de Janeiro (Brazil), which involved reviewing all controlled clinical studies on MCTs conducted between the years 2000 and 2010.
Scientists narrowed the field down to 14 studies that met their criteria for scientific rigor and found that out of them, six showed improvements in body weight (with eight failing to demonstrate any benefits), one showed improvements in satiety, and four showed an increase in energy expenditure.
While the weight of the evidence is clearly against the use of MCTs to aid in weight loss, the studies that showed benefits might be enough to convince you to give it a go. But before you start eating sticks of butter every day or guzzling expensive MCT oil, there’s a bit more to consider.
Energy balance is still the overriding rule when talking weight loss.
While MCTs aren’t metabolized and stored as body fat in the same way as long-chain triglycerides, they still contain calories. And regardless of their source, if you eat more calories than you burn, you will inevitably see an increase in total body fat.
Just because the MCT is digested and utilized differently than the normal type of fat we eat doesn’t mean the calories are somehow different or “more efficient.”
The majority of subjects in the studies that showed benefits were sedentary and obese.
That doesn’t mean the research has no relevance to us active, fitness folk, but we definitely can’t take it at face value either and assume that we’ll also reap the minor benefits demonstrated in a handful of studies.
The studies lacked a structured exercise regimen and proper macronutrient balance.
These are bigger issues than the previous point because the inclusion of exercise in a weight loss protocol can easily make other minor variables statistically insignificant.
Furthermore, remember that the dietary protocols used in studies simply involved keeping subjects in a calorie deficit and matching fat intake. The major variable is the amount of protein consumed because when it comes to weight loss, a high-protein diet beats a low-protein diet every time.
You see, just because swapping some long-chain fat for medium-chain in a low-protein diet helped sedentary, obese people lose a little more weight does not mean it will do the same for active people eating a high-protein diet (as they should be).
The majority of the studies that showed benefits didn’t last longer than four weeks, with the longest being sixteen weeks.
All the above is reason enough to curb our enthusiasm about this molecule, but I thought this was worth mentioning. Even in the sedentary obese we can’t be sure as to any long-term value of increasing MCT intake in terms of weight loss and maintenance.
As you can see, the pitch for MCTs and MCT oil as a weight loss aid is just another case of “if it sounds too good to be true, it probably is.” If only we could speed up weight loss by eating a bunch of delicious butter and coconut…
Other Supposed Benefits of Medium-Chain Triglycerides
Some people also claim that increasing MCT intake commonly can accelerate muscle growth and elevate energy levels. Unfortunately, these claims are simply made up out of whole cloth.
MCTs are often administered to terminally ill patients to prevent muscle wasting, but what exactly does that have to do with healthy, resistance-trained individuals trying to build abnormally large muscles? I don’t know.
What are your thoughts on medium-chain triglycerides and weight loss? Have anything else to share? Let me know in the comments below!
How to get lean and build serious muscle and strength, faster than you ever thought possible…
Depending on how you eat, train, and rest, building muscle and losing fat can be incredibly easy or incredibly hard. Unfortunately, most people make many different mistakes that leave them stuck in a rut.
And that’s why I wrote Bigger Leaner Stronger for men, and Thinner Leaner Stronger for women: they lay out EVERYTHING you need to know about diet and training to build muscle and lose fat effectively…
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June 28, 2014
Recipe of the Week: Chicken Fettuccine With Mushrooms
Delicious pasta is definitely one of my favorite food indulgences and this low-fat recipe from my bestselling cookbook The Shredded Chef is one I come back to time and time again.
I like mushrooms and Parmesan cheese in just about anything so it’s no surprise I like this recipe so much, but it really is outstanding. The taste, texture, and mouthfeel just make you want to savor every bite.
Enjoy!
Servings
4
Calories Per Serving
403
Protein Per Serving
34 grams
Carbohydrates Per Serving
38 grams
Fat Per Serving
12 grams
Ingredients
8 ounces whole grain fettuccine
2 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed of fat, cut into strips
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 ounces (around 1 to 1 1/2 cups) shiitake mushrooms, stemmed and sliced
2 tablespoons lemon juice
2 teaspoons lemon zest
salt and ground black pepper, to taste
1/2 cup Parmesan cheese, grated
1/2 cup fresh basil, chopped
Instructions
Cook pasta according to package directions. When you drain the pasta, save 1/2 cup of the pasta water.
Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the sliced chicken and cook for 3 – 4 minutes, add the garlic and mushrooms. Cook, stirring occasionally for 4 – 5 minutes or until the mushrooms are nice and tender. Stir in the lemon juice, lemon zest, salt, and pepper and remove from the heat.
Add the pasta, 1/2 cup of pasta water, Parmesan, and basil to the skillet and toss.
What You Get to Eat
Picture courtesy of Vegan Miss
What did you think of this week’s recipe? Let me know in the comments below!
Want more delicious, easy-to-make recipes like this?If you like this recipe, then you’ll love the bestselling cookbook it came from! My own The Shredded Chef!
In this book you’ll find 120 healthy, flavorful recipes specifically designed for athletes that want to build muscle or lose fat. Regardless of your fitness goals, this book has got you covered.
Buy this book now to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious meals that make building muscle and burning fat easy and enjoyable!
I want this
Amazon
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BN
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Vegan and vegetarian dishes are great sources of micronutrients, and even if you’re a meat eater, they’re great for changing things up in your meal plan.
And in my cookbook, Eat Green Get Lean, you’ll find 100 of my favorite vegetarian and vegan dishes, carefully balanced for our high-protein, healthy needs!
Buy this book now to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious vegetarian and vegan meals that make building muscle and burning fat easy and enjoyable!
I want this
Amazon
Amazon UK
Amazon AU
Amazon CA
BN
iBooks
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