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The website allows you to search for recipes, browse the recipes or submit a recipe. Additionally, the protein shakes and protein smoothies are split it a featured category and a most popular category.

“Whether you’re interested in losing weight, building muscle, saddling up for a long-distance bike ride or creating a drink that’s as nutritious as it is decadently delicious,” said Jeremy Galanes, the webmaster of OptimumSmoothie.com, “you’ll find not one but dozens of options at OptimumSmoothie.com.”

On the recipe page, you can find a list of ingredients, the directions, the nutrition facts and a description. From the same page, you can also print the recipe, email the recipe to a fried or review the recipe.

If you have gotten tired of your standard protein shake or smoothie, check out the Optimum Smoothie for a new recipe to spice up your routine.

Post from: EveryJoe

Protein Shake and Smoothie Database

I personally try to train for a combo body, but I usually lean towards big weight for big muscles. There is no doubt, I will have a higher body fat percentage from heavy lifting (compared to a lighter lifter). I’m already a naturally heavier person – when I was at 5′8” 180 pounds I looked more like 150, but the point is the more muscle (and subsequent weight you have), the harder it is to keep the fat low. Of course, I still also want a slimmer but athletic look. I believe this indecisiveness hurts me a little bit as far as exact focus, but as long as I’m in the gym 5 times a week, I’m not worried too much about whether my workouts are perfectly tailored.

To get the body you want, you can first start with a basic foundation of weight lifting, cardio fitness, and eating. As you elevate your fitness status beyond beginner, you’re body will be able to better adjust to creating a new you. If you want to become a hulking, massive beast in the mode of a slimmer lineman, you have to increase calorie intake and pound out heavy, heavy weight. I will warn those of you considering this path, you can get fat in a hurry. Ever notice what happens to lineman after they stop playing football? If you become a massive human being – more concerned with power and brute strength than anything else – you’re mass is going to convert to fat as soon as you stop being active. If you choose this course of action, you have to be careful to ween yourself away from food as your activity level decreases.

Another body type is the hugely muscular but still lean. Another football analogy for this could be a running back like Ricky Williams. Williams has huge muscles but is very ripped for his size. I think this is the ideal category. You still have a lot of power but you’re also able to remain athletic and diverse in what activities you do. This is the hardest type of body to train as you’re constantly pushing to become stronger but at the same time maintaining speed, quickness, and agility through cardio to remain lean.

Moving down the line, you have athletic and muscular but more toned. You’ll see these types in MMA lower weight classes. Usually these people lift not so much to get stronger, but to retain what they believe to be an optimum fitness level.

Of course there are subclasses and categories in gyms everywhere. You know where you’re at right now. If you want a different body, change your routine and diet accordingly. The decision is easy, the process is much harder. The video below shows you a pretty cool body transformation over a years time.

Post from: EveryJoe

Lifting for the Look You Want

Well, it’s not earth-shattering news, but apparently, there is a new category for folks who are vegetarians MOST of the time :-)  You’re called flexitarians, and around Thanksgiving, I have to admit, I become one of you, too.

 In fact, the food industry is targeting these folks, providing vegetarian fare with just a wee bit of protein on the side.  Flexitarians could and would be considered vegetarians most of the time.  But when a slice of meat or fish passes under their noses, they don’t say no.  And restaurants and grocery stores are beginning to package food and menu items just for you!

In truth, a true vegetarian diet can be deficient in protein, iron and essential amino acids.  You do have to be vigilant about what you eat to be a successful vegetarian or vegan.  So from a nutritional perspective, there is an argument in favor of the “flexitarian” diet.

As someone who practices yoga and meditates regularly, I really do buy into the belief that it is healthier for me spiritually to abstain from meat–although I do like my holiday turkey and fish at times. 

Either way, it is kind of an interesting way to categorize the almost-vegetarian person.  And here I thought I was just cheating a little. Didn’t know a whole new category was emerging just for me and my comrades :-)

Peace. 

Post from: EveryJoe

Any Flexitarians Out There? Raise Your Hands!

It’s winter in the northern hemisphere, and I don’t know about you, but I’ve already seen a fair number of pretty cold days.

For me, this isn’t such a bad thing.  I use this time to turn my thoughts inward, and that normally benefits my practice and my outlook. 

What I do find helps make the transition to these homebound days a little easier is turning a private space within my home into a meditation and practice room.  I can’t move everything out.  I know that.  But I do spend a few days each year clearing out things I don’t need, moving them into another space, and making room for my daily meditation and yoga. 

This is especially important for me, because I also tend to practice and meditate much more frequently when I find myself indoors more during these colder months.   Instead of mornings or evenings, I find myself doing both.  And if I’m off, I add a mid-day routine to my schedule. 

I change my shopping habits a bit, too.  I stock up on things like notebooks (for journaling), and look for items I just love to look at and focus on during my meditation.  This year I am changing my diet quite radically, too, and am trying the “raw food” vegetarian regimen I wrote about the other day.  Figure I won’t be moving about quite so much when the snow starts falling here, so I am going to experiment.  So far, so good.  I kind of do miss eating hot meals though, during these cold days and nights :-) But I am going to give it my best shot.  Also have removed as many processed foods as humanly possible from my diet to help clean out my system, and really use these months when life is a little more dormant by nature to calm down–and pare down–everything.  A little less stimuli can be a very good thing.

Winter is a wonderful time to do a really deep dive into meditation.  The world is quieter.  My thoughts are more focused.  Let’s face it, when it is 20 degrees and there is about 18 inches of snow on the ground, you are forced to think about everything you do, how you’re going to do it, and how you are going to get to where you need to go.  It’s only natural.  So I am going to go with the flow and take full advantage of these winter months to sow the seeds for real growth, spiritually and physically, too, with my practice.    

Would love to hear from all of you on how you plan to grow your practice during these cold winter months.  It’s a great time to nurture and enhance your bodies and your minds.

Peace.

Post from: EveryJoe

Change of Seasons, Change in Practice

I do everything I can to watch what I eat.  Sometimes, too much.  Already a vegetarian.  Thinking about going vegan.  But first, I think I might go to a “sub-class” of vegetarian nutrition–the raw food vegetarian.

It makes sense. Raw vegetables, fruits and greens are the healthiest things you can put into your body.   But there are people out there who are eating what I call “raw beyond the pale”–consuming raw eggs, raw dairy products, and yes, raw meats.  Organ meats in particular. 

I can do the raw fruits and vegetables.  Nuts, legumes, etc., too.  But a raw kidney snack?  Come on.  I mean, come on.  These individuals call themselves “Native Nutritionists,” and they try to eat like ancient tribes did many, many years ago.  I’m sorry, but we have come a long way.  For example, we have refrigeration.  And electricity.  And safe drinking water. 

I can see the case for raw vegetables and fruits.  Some raw foods do contain living enzymes that aid digestion, and are destroyed when cooked.  So I am going to experiment a little with raw food vegetarianism. It may advance my ongoing quest for inner peace, outer calm and a healthier body. But going native?  Sorry to say, liver and onions as a kid was bad enough.  A big, flopping slab of live liver as an adult–no way.  Not happening.  To everyone out there who is giving it a try, bless you for your bravery, and be sure you get your shots.

Peace.

Post from: EveryJoe

How “Raw” Will I Go?

That’s right.  Got the results from my physical last week, and they were awesome. I am never sure–at least not since my bout with breast cancer a few years back–how the test results are going to come out.  But I felt pretty good going in, and I have been working hard to change my diet, de-stress whenever possible, and just plain take care of myself.

After meeting with my doctor, one message came through loud and clear–my diet is doing amazing things for my health.  I grew up a die-hard, meat-eating carnivore.  In my late 20s I changed that up somewhat, my thirties, even more so.  Now in my mid-forties, I have all but wiped meat out of my diet.

I eliminated the meat at first because my family history is not so good on the cardiac side, but at first it was a half-hearted attempt.  And to this day, I still haven’t completely kicked Thanksgiving turkey off of my plate.  But for the most part, I am meat-free, and feeling very good.  The sluggish days where my diet and its high concentration of animal fats ruled are gone, along with the lingering side effects I used to feel.  

The best part–my doc told me I possess the physical fitness, blood pressure, cholesterol, flexibility, endurance and bone density (yea!) of someone half my age.  So it’s really paying off.  I never thought much about the longevity aspect of it–I just wanted to purify my little engine and feel better, but added longevity…wow, what a bonus!

I do owe a lot to meditation and yoga, too.  Especially the low blood pressure.  Training my mind and body to relax and be present has also made a huge difference.

Still on the fence? I hope not.  I know it isn’t for everyone, but at least give yourself the added edge of increasing the amount of vegetables and fruits in your diet.  That step alone can really help a lot.  And put down that sugar, too.  I’m living proof it is never too late.

Peace.  

Post from: EveryJoe

Living Proof–A Greener Diet Can Help Keep You Young

Whether you’re on the vegetarian track or would like to be, rice is a great way to add important B vitamins and fiber to your diet.  It is an important part of the daily diet of over half the world–and a sacred ingredient in places like Tibet and Indonesia, where the rice goddess Dewi Sri–and rice– are believed to have a spirit and a soul.   There are a ton of varieties to choose from–about 120,000 to be more precise.  So how do you choose?

Well, it isn’t easy, but each rice has its own set of culinary qualities.  Here’s a rundown of those most commonly consumed:

Arborio

My personal favorite. This classic Italian rice is used in dishes like risotto. Arborio has the ability to absorb flavor, and a lovely creamy consistency. It takes on the flavor of your favorite sauces or condiments easily and that makes it twice as yummy.

Basmati

A staple of the Indian diet, basmati is an aromatic long-grain rice, with a hint of roasted nuts.

Black

Black rice hails from China and Thailand. When cooked it turns a dark purple. It has a nice nutty flavor, and retains its firmness when cooked.

Brown

Any variety of rice that has had its husk removed but isn‘t milled is considered brown rice. This rice is chewier, has more nutrients, and takes longer to cook.

Jasmine

This rice is used quite a bit in Thai cooking. Jasmine rice sticks together a bit more than others, and has a nutty, floral scent.

RedRed rice has an earthy flavor and is kind of chewy in consistency. It can also take a bit longer than other varieties to cook.

Sweet

Sweet rice is also known as glutinous rice (minus the gluten–not sure how that works). The grains are both long and short, with a chalky white kernel. Sweet rice often loses its shape, and can get a little sticky and chewy when you cook it.

Wild

Wild rice is actually a seed grown from a type of grass in the United States. A big favorite (and considered a sacred grain) of Native Americans, this rice is actually harvested from a canoe.

This is all very healthy stuff.  And a great way to fill your tummy if you’re on a budget or going meatless.  To take it to the next level, say your own form of grace over rice before eating.  It is a traditional way of giving thanks to the sun, earth and the farmers who grow these grains for the bounty they provide. 

Enjoy and Peace.

Post from: EveryJoe

Rice On: A Great Way to Add Nutrients, Body and Soul

My sister is a nutritionist who is so meticulous about food that sometimes I need to take a nap before going to a family dinner at her home. 

She asks so many questions about what I’m eating, I feel like I need to be read my rights :-). But this weekend’s “serving” of  nutritional knowledge may just alter my shopping habits a bit.  Just a bit…

She told me I am at an age (thanks a lot–and no, I am NOT–and to all her friends out there, she’s only a year younger than me) where I need to be stocking up on “functional foods.”  Sounded kind of painful to me, but it makes a lot of sense.  Functional foods are basically the foods we should all be eating to live a longer, healthier life. Here’s her list of ”must-haves” for good health:

Beans

Just four half-cup servings of beans per week can help you reduce your risk of heart disease and cancer. Beans are also great for regulating blood sugar levels, lowering cholesterol, and reducing the risk of obesity. And any type of bean, from kidney beans to sugar snap peas, qualify as a functional food. They are all low in fat, high in protein and rich in vitamins

Blueberries

Between 8 to 16 ounces of blueberries can provide your body with more antioxidants than any other fruit or vegetable.  Blueberries can also reverse some of the effects that aging can have on your brain

Broccoli

Ok, not everyone loves broccoli.  But just one-half to a full cup of broccoli each day can protect you from all types of cancer, including colon cancer. Broccoli is full of vitamins and nutrients. It is also a great source of vegetarian iron.  But if you really can’t stand broccoli, it’s health promoting attributes can also be found in brussel sprouts, cabbage or any dark, leafy greens

Oats

A warm bowl of oatmeal will do more than just warm your tummy in the morning.  It can also help keep your digestive organs healthy for a long time. Oats naturally protect our bodies from heart disease and high blood sugar, and are an excellent source of fiber, which is great for the old digestive tract. If you get a little bored with only oats, other great–and healthy-options include brown rice, rye, barley, wheat and flaxseed.  Flaxseed is one of my personal favorites, love the barley, too

Oranges

There’s nothing better than a fresh glass of juice in the morning. Bonus, it also helps prevent cardiovascular disease and having strokes later in life. And it’s also been shown to reduce the risk of breast, lung, pancreatic, colon, rectal and cervical cancers

Pumpkin

Wondering what to do with your Halloween pumpkin this year?  Although many of us do, don’t throw out the insides, instead, keep them for cooking. Pumpkins – and other carotenoids like carrots, sweet potatoes and butternut squash – are loaded with nutrients. They can dramatically reduce the risk of cancer, especially breast cancer, heart disease and loss of vision

Salmon

This is a no-brainer for me. I love fish. Salmon and other fatty fish contain high amounts of a prized fatty acid called omega-3. 
Omega-3 reduces the risk of coronary artery disease, breast and colon cancer and loss of eyesight.  It also enhances our mental state (yippee!), raises good cholesterol, lowers blood pressure, improves circulation and just plain tastes great.  So by consuming salmon, halibut, oysters or even canned albacore tuna between two to four times per week, you can actually lengthen your life

Soy

Soy is not just for us vegetarians anymore!  You can find soy everywhere, from milk and soy burgers to miso soup. Why soy? Soy can do so many amazing things for your health. It lowers the risk of cancer, keeps the immune system strong and prevents tumor growth. 
Soy is also extremely high in protein and oils that are both cholesterol-free and contain omega-3 fatty acids

Spinach

Consuming spinach, or any other dark leafy green,  is a great way to reduce your risk of cardiovascular disease, stroke, coronary artery disease, cancer, vision loss and cataracts. A cup of steamed, or two cups of raw spinach is a quick and easy way to add vitamins and nutrients to your meal

Tea

Tea is a very healthy, life-extending beverage. It has been shown to lower blood pressure, prevent cancer and osteoporosis (yes, osteoporosis), lower the risk of stroke, minimize sun damage to skin and keep your heart healthy

Tomatoes

I know a lot of people who don’t like tomatoes.  Here are a few reasons why they should change their minds. Tomatoes themselves, not to mention products made with tomatoes, like spaghetti sauce, pizza sauce, ketchup, etc., are loaded with health benefits. The more concentrated the tomato-based product–let’s say tomato paste, for example–the more it’s loaded with lycopene. Lycopene is a nutrient that works to keep your body free of cancer and free-radicals. Tune into tomatoes.  They are really great for your body and longevity

Turkey

I’m a vegetarian, and though I don’t normally indulge in poultry, Thanksgiving is one day out of the year that I will bend–and I am so glad that I do! Skinless turkey breasts are low in fat, high in protein and an excellent source of niacin, vitamin B6 and vitamin B12. These vitamins provide us with oodles of energy, and are pretty good for heart health, too.  Turkey meat also contains zinc, a mineral that helps lower cell division, which for cancer patients and survivors is a very important thing, as it ultimately prevents tumor growth

Walnuts

Pretty much everyone knows nuts are a great source of protein, fiber and omega-3 fatty acids. They also make a great snack that boosts your energy and make it possible for you to keep moving longer, even extend your workouts :-)  All you need is about one ounce of nuts each day to lower the risk of coronary artery disease, hypertension and type II diabetes

Yogurt

I hear about pre- and probiotics all the time, so it wasn’t a huge surprise to hear about this last “functional food.” These bacteria are beneficial microorganisms that are added to food items-yogurt is a great example-to help boost your health, fight disease, and improve the health of your digestive system. The pre- and probiotics found in yogurt can also help fight off cancer, high blood pressure and ulcers.  Just check the label before you make your next yogurt purchase and make sure it states “contains live, active cultures”

So, functional foods are “it” for me.  The list isn’t that daunting, and the items are really easy to find in the grocery.  And if you know where to shop or when things go on sale, you can stay pretty healthy without destroying your grocery budget.  Just cut out that six-pack of frosted cupcakes and put the bag of chips or candy down, and you’ll find your grocery bill will not have to tip into an unhealthy range just because you’re making the right choices for your diet and your life.

Peace. 

Post from: EveryJoe

Next Time You Shop, Stock up on Functional Foods

It’s a common belief that many of my friends share–if you follow a vegetarian diet, you won’t be able to get as far with strength training and athletic pursuits.

Wrong. True, it is going to be a bit more complex to attain the level of protein in your diet that your body looks for when you’re undertaking a strength traning regimen. But it isn’t impossible.

Many experts recommend 1.6 to 1.7 grams of protein per kilogram of body weight (0.73 grams per pound). There are ways for you to get enough protein to reach this recommended amount with low-fat dairy products and protein rich plant sources.

Try working these non-meat protein sources into your diet for your daily dose:

-Milk, 8 ounces=8 grams
-Tofu, 3 ounces=15 grams
-Yogurt, 8 ounces=8 grams
-Cheese, 3 ounces=21 grams
-Peanut butter, 2 tablespoons=8 grams

An even stickier issue, especially for female athletes who are vegetarians, is how to get much-needed iron into your diets. The truth is, our bodies just don’t absorb the iron found in non-animal proteins as easily as they do from animal proteins. Good sources of non-animal based iron include leafy green vegetables, whole grain cereals, figs, lentils, kidney beans and some dried fruits. If you do eat fish or chicken, you should be able to get plenty of iron in your diet.

Because your body will need a little extra help absorbing the iron from non-animal sources, you need to be sure you are getting enough vitamin C. Try to work vitamin C into meals where you’re consuming significant amounts of iron from non-meat sources. For example, if you’re eating a breakfast loaded with whole grains, don’t forget to drink your juice! It will help your body absorb the iron found in your cereal.

One of the most common nutrients missing from the vegetarian athlete’s diet is B-12. Found only in animal products, B-12 can be tricky to control. You should be able to get enough B-12 from eggs, cheese, milk and yogurt. But another great way to supplement is by replacing cow’s milk on your cereal with soymilk.

So going green with your diet doesn’t have to diminish your returns when it comes to strength training. With a little planning and education, you should be able to achieve your goals and maintain your vegetarian lifestyle, beautifully.

Peace.

Post from: EveryJoe

Think a vegetarian diet and being an athlete don’t mix? Think again

As promised, World Vegetarian Day is just a few moments away, and I wanted to take just a few of those moments to share some words of encouragement, and a nudge to you to go out and explore your local groceries and stock up on ingredients you’ll need if you decide to take the plunge and celebrate beyond today. As more of us decide to take the plunge and try going vegetarian, it’s important to note that you have to start with the basics, and that means the ingredients.

If you shop alot, or even a little, it’s hard to miss the soymilk, tofu and veggie burgers commonly available in most grocery stores.  And most stores have natural food sections now, too.

Beyond these choices, if you plan on taking the plunge this World Vegetarian Day, now is the perfect time to graze your local produce stands and farmers markets while newly-harvested produce is still abundant in supply.

If you’re lucky enough to live in a city with a diverse population, ethnic grocery stores are great places to check out, and often have lots of interesting, meat-free products to choose from. Most Asian grocers routinely offer tofu, miso, noodles, stir fry sauces, vegetable broth and seaweed,  and at noticeably lower prices than manstream natural foods stores. I recommend trying out some new sauces for your favorite stir-fries or for a delicious tofu marinade.  Some also stock exotic fruits and vegetables and a variety of mock meat products. Middle Eastern and Greek grocers are a great source if you’re in the mood to check out new flavors.  Try their grape leaves, hummus, tahini, baba ganoush, falafel and grains. Jewish or kosher stores typically carry a wide variety of dairy-free items for you to check out.

But like everything else, you can find these same types of products online. Some of the best places to check out include Pangea Vegan Store, VegeCyber for mock meats and Food Fight Grocery.

So make it easy and go online, or make it fun and get out and explore. One thing is for sure, you do have a lot more choices than you imagined. Just because you’re dropping meat, don’t feel like you are losing out on something. Think of it this way–it’s opening a door for you explore your mind-body connection, and your heart to a new way of eating that’s actually good for it.

Peace.

Post from: EveryJoe

Celebrate your Health–it’s World Vegetarian Day!