Fitness Articles of the Week #61 – Sprouting Wheat Berries, the Perfect Warm-up Routine, and 10 Uncommon Superfoods

Here’s a recap of the best health and fitness articles I’ve read over the past week. I came across so many amazing articles this week that this weekly update is kind of big, but hey, it’s Memorial Day weekend, and many of you have three days to read it all ๐Ÿ˜‰

Honor our soldiers, BBQ and have a great weekend!


Health Benefits of Sprouting Whole Wheat Berries

I recently came across a recipe I wanted to make in the Thrive cookbook from Brendan Brazier, which called for wheat berries, so this article came at the perfect time. I was just at a Whole Foods grocery store last night and picked some up to try.


Vegan Paleo Diet

This is an awesome article on doing a vegan-paleo diet, mostly because of the excellent resources linked at the end of the post. Read the comments too. There are some good ones in there.


ActionWipes

A shower in your pocket – cool! These wipes are designed to sud when wet and are mild so that they don’t require rinsing. The suds dry quick so you can wash up quickly after a race or bike ride or whatever and you don’t have to be self-conscious about stinking all day.


Tricks of the Trade: Cutting Cherry Tomatoes

If you’ve got a lot of cherry tomatoes to cut, this looks like a great trick for the job. Hopefully you have a sharp enough knife to make it an easy task.


Make Your Own Pancake Syrup

I probably shouldn’t be eating pancakes and syrup anyway, but hey, I’m going to indulge once in a while, so I might as well make my own syrup so that I know what’s in it. The recipe looks easy enough. I wonder how it would come out without the butter.


How to Breathe for Every Type of Exercise

To get the most out of your workout, you should definitely work on your breathing techniques. If your breathing is off, you’re going to put more unnecessary effort into the exercise and that’s never a good thing.


Seize the Season! 5 Tips for Preserving Fresh Vegetables in the Freezer

I wish it was as easy as simply picking veggies, putting them in baggies and tossing them in the freezer. This is good stuff to know though. I usually dehydrate anything that I’m not able to use, but I might give this method a shot sometime this fall.


Tales of a Juice Fast

I still haven’t tried a juice fast, but every time I read a story like this, I really want to give it a try. One week doesn’t seem bad at all. It’s about all I would want to do anyway, considering that I’m not really overweight at all.


No Sun? No Shade? No Problem!

I wanted to maximize the space of my yard for gardening this year. One side of my house gets shade all day and I really wanted to grow some food there, but I couldn’t really find a good guide to follow, so I just decided I’d do more research later and make plans to use the land next year. Now I don’t have to do that research! ๐Ÿ˜€


The Top 10 Super-Spices that Protect Your Body

I just posted an article based on a similar idea last week, but I like this one because it focuses more on common herbs and spices that can be easily found and are likely to already be in your cupboard. I think the key takeaway here is that pretty much all natural spices are good for you and the more you use, the more beneficial they are.


One Squat To Rule Them All…

You don’t hear much about box squats in the big fitness magazines, but they are regularly recommended by the top trainers in the industry. I’ve actually just started trying to include box squats into my routine as of last week because of all the beneficial things I hear about them. I don’t have a real box, so I use my bench. I noticed in some of the images in this article, they are using plastic containers with weights on top to raise the height. That’s a good idea.


A Nerd’s Guide to Healthy Drinking

Everyone always wants to know if there’s a way they can keep trying while they’re trying to maintain optimum health and guess what? It’s not gonna happen. There are things you can do to reduce the negative effects caused by alcohol and depending on your goals, a few drinks might not be all that bad, but the general consensus is, if you want to be as healthy as possible, don’t drink at all.


Healthy Margarita Recipe using the Vitamix

Oooh, another margarita recipe and this one has spinach in it! This one sounds refreshing and if you don’t put any alcohol in it, it’ll be healthy too. I plan on putting alcohol in it though ๐Ÿ˜‰


11 Benefits of Green Tea That You Didn’t Know About

With cancer being as rampant in the U.S. as it is these days, it’s one of the things I worry about all the time. I avoid things that cause cancer and I try to consume things that prevent it. Green tea is one of those things that can help prevent cancer, but I don’t really drink it much, but I plan to from now on. All of the other benefits of green tea are great too. A green tea supplement would probably be easier for me to make a daily habit.


20 Second FAST Non-Dairy Milk alternative – YouTube

This is a great how-to on making non-dairy milk, including some great information on why you shouldn’t be consuming cow’s milk.


The Perfect Warm-Up?

If you’re looking for a new warm-up routine, here’s one to get you going. I believe this is just one warm-up, but I’m not entirely sure. Here’s how it’s listed. Visit the article to see videos of how each exercise is performed.

A1. Suitcase Carry (35-40 yds/per arm)
A2. Wall Hip Flexor Mobilization (x8/leg)
B1. Racked Carry (35-40 yds/per arm)
B2. Half Kneeling Adductor Dips (x8/leg)
C1. Waiter Carry (35-40 yds/per arm)
C2. Rocking SUMO Squat Mobilization (x10)
D1. Crossbody Carry (35-40 yds/per side)
D2. Scapular Wall Slides (x10)
E1. Goblet Carry (35-40 yds)
E2. Supine Bridge with Reach (x8/side)
F1. Heartbeat Carry (35-40 yds)
F2. Yoga Push-Up Complex (x5/side)


10 Uncommon “superfoods” from the World of Ultra-Endurance

Tim Ferris, one of the most inspiring body hackers in the world, interviewed Rich Roll, one of the top vegan athletes in the world, and came up with this awesome article on superfoods that you’ve probably never heard of before. I want to buy all of this stuff!


The Lowdown On Lectins

If you read a lot of health articles, especially from paleo dieters and body hackers, you’ll find that they mostly lean towards removing beans from the diet. This article does the same, while at the same time showing that it’s ok to eat beans as long as you soak them. This post was about lectins in general, which is very important to understand, but I really wanted to point out the facts about beans, especially considering that I’m vegan and beans are a large part of my diet. There’s an excellent comment from “RD. Matthew Robert” that you should read as well. I also found this article which digs a little deeper into beans specifically as it pertains to the paleo diet.

Fitness Articles of the Week #60 – Coconut Oil In Your Nose, Eating to Heal Your Body and Doing Kroc Rows

Here’s a recap of the best health and fitness articles I’ve read over the past week.


Uses Of Coconut Oil

I had no idea that coconut oil could be used in so many ways. I think it’s too expensive to use for things like shaving and massages, so I’ll just stick to eating it. ๐Ÿ˜€


ALCAT – Food, Chemical & Gluten Sensitivity Testing

A coworker of mine was just talking to me the other day about how he took a blood test and had it sent out to be analyzed for food sensitivities. His test showed that he doesn’t do well with soy and oranges, which confirmed what he already knew, in addition to several other foods. I would be very interested in getting one of these tests. I don’t know if he used ALCAT, but he said that his family physician extracted the blood and sent it out. Some health insurance plans might even cover the test. I hope mine does.


How to Perform Grappler Pull-ups

I’ve never heard of pull-ups like these, but they sure do sound tough. And if you’re not strong enough to do grappler pull-ups yet, check out the progression plan at then end of the article to help you get better at pull-ups.


Dr. Terry Wahls – Minding Your Mitochondria – YouTube

This is one of the best videos I’ve ever seen on how people should be eating. At one point, Dr. Wahls could barely even walk anymore because of multiple sclerosis, but she changed her diet and reversed the effects of the disease. This is proof of the importance of the foods that we consume.


Growing A Straw Bale Garden

Another awesome gardening idea! I don’t have mulch or rocks surrounding my back yard and instead I have about a foot of empty space all along my fence, which basically just grows tons of weeds. I’d really like to buy a bunch of hay bales to grow some food instead. The only problem is that the plants don’t get any nutrients from the soil, but it seems that you can add nutrients to the bales.


Another cancer tragedy in the making

I’ve read a lot about the Gerson Therapy. It sounds so promising. I’m a strong believer that diet can cure many problems of the body, but I did have my doubts that pseudoscience such as this could cure cancer. I can definitely understand why someone would consider cancer therapy such as this, instead of using radiation and chemotherapy, but If I ever get cancer, I will probably seek out traditional therapy.


Kroc Rows 101

I’m definitely adding dumbbell rows, or this Kroc variation, back into my routine after reading this article. Grip strength is something that I’ve had problems with before, and I would love to be able to improve it when doing deadlifts.


Is Peanut Butter Healthy?

Peanut butter is one of the most delicious foods in the world, in my opinion, but I actually don’t really it much anymore, mainly because of all the points made in this article. Although it’s not as tasty as peanut butter, I mainly stick to almond butter.


Beans and Legumes

From what I’ve been reading about beans in the recent months, they aren’t exactly a great food source because the body has problems digesting them, hence the reason for increased flatulence after eating them. Soaking beans before cooking greatly helps the digestion process though, which is what I do regularly.


9 Training Strategies for Knee Pain

If you suffer from knee problems, here’s a great list of exercise you can do to continue making gains while working around the pain.


Get Your Butt Out of the Hole โ€“ How To Improve Your Squat

I really enjoyed this one. I really should do more stretches designed around my own problem areas.


8 Creepy Mystery Ingredients in Fast Food

These are great examples of why you should be eating as many natural, organic and unprocessed foods as you can.

Fitness Articles of the Week #59 – The Best Margarita, Starting a Bag Garden and 9 Detox Herbs

* image courtesy of Cillian Storm

Here’s a recap of the best health and fitness articles I’ve read over the past week.


How To Make The Best Strawberry Margarita Recipe

Ok, this one isn’t healthy, but most of us like to drink occasionally, and I made this the other day and it was delicious. I don’t drink much myself actually, but everyone was talking about margaritas last weekend during Cinco De Mayoso I looked up an easy recipe for myself. I’m sure you could replace the limeade concentrate with lime juice if you wanted, too.


A Comeback for Lat Pulldowns?

If you can’t to a chin-up or pull-up because of age, weakness or shoulder issues, do the pulldown instead. If you have a machine in your gym like the “Functional Trainer” mentioned in this article, even better.


MUSCLE GROWTH MULTIPLIER!! Do This EVERY REP for Max Muscle Growth – YouTube

Watch this video and learn why it’s so important to maintain proper form. If you aren’t looking good on the negative portion of the lift, you’re not giving your muscles the best opportunity to grow, because they aren’t able to stretch and get micro-tears.


Ask The Super Strong Guy: Should I Lift Heavy To Look Big?

Ready to be offended, lol? This guy tells it like he sees it and pulls no punches. I don’t totally agree with his opinion, but I see the point he’s trying to make. I think you should always include cardio in your routine to keep your heart and lungs strong though. This article is kind of funny considering that the author claims that cardio is a waste of time when trying to get lean and he’s actually not lean himself.


Start a Quick and Easy Food Garden

Growing right out of the top soil bag is a great idea! And when the growing season is over, simply mix the top soil into your ground to get your own soil ready for planting next year.


Slow Jogging Just a Few Times a Week Can Add Years to Your Life

Can you handle jogging for only 2 1/2 hours per week, or 15 minutes per day? If so, you can increase your life by up to 5 years or more, according to a new study. What many people might find even more appealing, is that the study found that jogging is more beneficial when it’s performed at a slow or average pace. A casual 15 minute jog is nothing!


Sun-dried Tomato Cheezy Kale Chips

I was just thinking about how I should look up some kale chip recipes for my dehydrator and then I found this. I can’t wait to try this one. If this weekend isn’t too busy, I’ll try to make some time to make some of these delicious looking chips. I feel like I can already taste them ๐Ÿ˜‰


50+ Awesome Dehydrated Kale Chips Recipe Round Up

If the sun-dried tomato kale chip recipe above isn’t enough, here are a TON more recipes from Dehydrator Blog. There are recipes for cinnamon kale chips, curry kale chips, sriracha kale chips, and even pizza kale chips. There are lots of other really unique recipes here too.


Five Best Fitness Tracking Appliances

I’ve used many fitness apps on my smartphone and I’ve even used the BodyBugg, which is a device made by the same people who make the BodyMedia FIT mentioned in this article. The BodyBugg was amazing and had a tremendous impact on meeting my fitness goals when I was using it.


Now to do an Enema

The raw food community and natural health pros and practitioners all seem to agree that colon health is the most important thing you can do to be healthy and enemas are the key to getting there. I’ve never done an enema, but I’m actually considering giving it a try. I just worry that I’ll make a mess… gross, lol.


7 Things I Wish I Knew When I Started Triathlon

I still haven’t competed in a triathlon myself and I don’t really have plans to do one in the near future, but if you’re thinking about doing one, read this. These tips are all things that my and my fiance discussed when she wanted to do a triathlon last year. Sadly, her event was cancelled, but I’ll point her to this article if she decides to try again this year.


9 Detox Herbs That Will Make You Feel Like a Million Bucks

It would have been nice if the author provided more info about the amounts of each of these herbs we should consume, but it’s still handy. I wonder how all of these would taste in a green smoothie…probably terrible, but the health benefits just might be worth it.


Chinups – The Difficulty Ladder

Are you already a master of the chin-up? If you’re ready to take it to the next level, here is a ladder of varying difficulties of chin-up / pull-up exercises to get even stronger. Or you can just mix these in to your routine to keep things from getting stale.


Why You Should Stop Wasting Money on Body Detox Products

I’ve never been a believer in miracle detox products such as the ones mentioned in the video, but I do believe that there are natural ways of detoxing, for example fasting, removing bad foods from your diet and consuming natural herbs, such as the ones mentioned above.

Fitness Articles of the Week #58 – Hip Thrusts, Shoulder-Friendly Presses and Sleeping to Lose Weight

Here’s a recap of the best health and fitness articles I’ve read over the past week.


Hip Thrust Instructional Video

I was just listening to the Weightlifting Academy podcast and the guest was Bret Contreras, who is known as “The Glute Guy” because he’s done so much research into the glutes. This guy really seems to know his stuff. I definitely want to add the Hip Thrust into my routine to help me increase my deadlift strength.


Protein in a Plant-based Diet: A Vegan Bodybuilderโ€™s Perspective

A lot of omnivores will tell you that vegans don’t get enough protein, but this article will prove them wrong. I know how much protein is in the food I eat, because I track my food down to the macronutrients so I’ve never been worried.


Top Health and Fitness Apps to Improve Your Workout and Diet [INFOGRAPHIC]

There are a lot of interesting apps here. I’ve actually only used three of them; Runkeeper, Nike Training Club and Lose It!. Both Lose It! and Nike Training Club are great apps, but Runkeeper is one of the best apps I’ve ever owned. If any of the other apps are anywhere near as handy as Runkeeper is, they are worth downloading. Smoothie Selector looks like something I could get some use out of.


Intermittent Fasting for Beginners: The Complete Guide [Part 1]

The first article in the series covers all of the benefits of intermittent fasting and how I.F. is beneficial. The second part discusses the methods of I.F. you can use, how to get started and how you should go about fasting with considerations to your fitness training. I think I might try a few 24 hour fasts soon.


How to Preserve Avocados

I would’ve never thought to freeze avocados. I always want to purchase a ton of avocados when they go on sale, because normally they’re kind of expensive, but I know they’ll go bad before I get to eat them. Next time I see them on sale, I’m buying a bunch to mash up and freeze.


Why Women SHOULD Lift Like Men Part I

I’m not even a personal trainer and I’ve heard many of the myths mentioned in this article. I can only imagine how difficult it would be to get this point across I was a personal trainer. If you’re a woman who is afraid to lift weights out of fear of getting too big, read this.


Bottle Drip Irrigation

I have a drip irrigation set up on a timer at home, but I also purchased a garden plot at my work for the year, which doesn’t have an irrigation system. Since it would be more work than I would prefer to drive down to my workplace on the weekends just to water my garden, I’m most likely going to set something like this up.


Square Foot Gardening: How to Get Started for $50 (Infographic)

This is exactly the method I’m using this year. I’m not doing my whole garden like this, but I have two 4×4 boxes that I’m testing out. I hope it works out well!fresh


7 Shoulder-Friendly Pressing Variations

If your shoulders are taking a beating from your normal workout, perhaps you should consider trying out some of these variations. I particularly like the idea of incorporating some of these workouts into the end of the routine to get a better pump.


P90X2 Results Transformation – YouTube

Looks like the P90X2 videos are finally starting to roll out. Check out this transformation video. The results are amazing. This guy definitely stuck to the program to a “t.” He’s a serious inspiration.


Use a “Sleep Diet” to Ward Off Weight Gain

Another good reason to get more sleep at night! Not only will sleep allow your muscles to heal and get stronger, it will also help you lose weight if you’re predisposed to gaining weight.


Light weights are just as good for building muscle, getting stronger, researchers find

By lifting lighter weights at higher repetitions, you’re not going to get as strong as you would by lifting heavier weights at lower reps, but it’s nearly as beneficial. I think this is great news for beginning lifters, people who are afraid of lifting weight, and older people.

Fitness Articles of the Week #57 – Bulletproof Fasting, Vegetarian Pho and Deadlift Correction

image courtesy of Bart Howard Everts

I had this post all ready to go last week and I thought I had posted it, but it turns out that I didn’t. So now you get twice the amount of posts to read this week. I hope you have lots of time to read this weekend! I’ll post my usual update tomorrow morning.


How To Lose 75 Pounds in 75 Days with Bulletproof Fasting

This is definitely something I would try if I was extremely overweight. I’m much too lean to do something like this, but I hope by sharing this, someone will read it and change their life and health for the better. Make sure you read the comments. There are a lot of great questions and excellent advice from Dave.


Vegetarian Pho With Asparagus and Noodles – NYTimes.com

I’ve never eaten pho before, but everyone always talks about how good it is. I hear it’s common to find vegan pho in downtown Denver, which is where I work, but I never find time to have lunch down there. I live in the suburbs outside of Denver, so it’s much easier for me to find other places to eat, and there doesn’t seem to be any places that sell vegan pho near me. With this recipe though, now I can simply make it myself. I can’t wait!


Easy Vegan Peanut Butter Pudding: Five Ingredients!

A cheat dish! I haven’t made this yet, but I plan to soon. I typically try to stay away from tofu because it just doesn’t seem like the healthiest thing to consume, but I’ll make an exception in this case. Looks like a pretty easy recipe and I just bought a Vitamix, so it should come out just like in the recipe ๐Ÿ˜€


Quick Deadlift Correction โ€“ Fix Your Starting PositionDiesel Strength

The first tip in this article on pushing instead of pulling is a good indicator of the kind of advice you’re going to get throughout the whole article. This is an excellent post and a must read. Watch the video too. It explains a lot.


Report: Momโ€™s 2-gallon-a-day Coca-Cola habit cited in her death

Nothing to learn here, but just something I came across that I found somewhat interesting. This lady drank 2 gallons of Coke a day, which seems to have caused hypokalemia, caused by over-consumption of fluids. So it wasn’t necessarily Coke that killed her, but it was likely her very poor nutrition habits.