Allergens: Low-calorie, dairy-free, egg-free, nut-free For Beginner, Intermediate, and professional cooks
INGREDIENTS 4-5 lbs of trimmed pork shoulder 14 oz can of low sodium tomato sauce ¾ cup of unsweetened applesauce ¼ cup of honey or maple syrup 2 tsp liquid smoke 1 tbsp. chili powder 1 tbsp. garlic powder 1 tbsp. onion powder or flakes ¼ tsp red pepper flakes 1 ¼ tsp salt ½ tsp ground black pepper 3 tbsp. whole wheat flour
METHOD Step 1: Mixing ingredients First off, take the maple syrup, tomato sauce, applesauce, chili powder, garlic powder, onion powder, red pepper flakes, salt, liquid smoke, and pepper then mix them in a big slow cooker.
Step 2: Preparing the pork Just at the top of the ingredients, place the pork then smear some mustrard sauce. Next, cover, before cooking for 10 hours. Ensure the heat is low.
After your timer goes off, remove the pork from the slow cooker. Place it onto a cutting board then shred it with either a fork or your hands. Rid bones and fatty tissue. Ensure you turn up the heat to High, then sparingly, add some wheat flour in the sauce as you whisk ensuring it dissolves entirely.
Let it thicken..
Estimated time: 20 minutes after adding the flour.
Step 3: The sauce Last step is easy. Into your thick sauce, add the shredded meat then stir.
Step 4: With some healthy coleslaw, serve on a whole grain bun topped..
NB: For storage, you can put in a refrigerator in an airtight container for up to 5 days. Alternatively, freeze for up to 3 months
Accompany with: Best with sandwiches. You can also serve other dishes such as rice.
Suited For: A regular daily routine, and works well with light to regular workouts.
Nutritional Information Calories-230
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In the past decade, pre-workout booster supplements have gained more and more traction in the fitness world, becoming one of the most potent pump products.
Though some pre-workout formulations help you recover in-between sets and after a workout, the most potent and sought-after effect of those products is the increased strength, pump, endurance and focus.
In this article, we’re going to give you our take on pre-workout supplements and whether or not they are worth using.
What Are Pre-Workout Supplements?
Pre-workout supplements, also known as “nitric oxide boosters” are products, formulated for the specific purpose of increasing nitric oxide production.
Nitric oxide is essentially a naturally produced compound in the body that serves a variety of functions, such as regulating blood pressure and relaxing smooth muscle tissues.
Generally, most pre-workout formulations contain a flurry of potent stimulants that increase pump, focus, strength and endurance.
What Do Pre-Workouts Contain?
For the most part, many of the famous pre-workout boosters have a similar ingredient content so let’s have a look at the most common contents of a nitric oxide booster and what they provide.
Because caffeine is the single most potent, proven to work as an energy booster, it is used in the formulation of all stimulant-based pre-workout supplements.
A stimulant-based product without caffeine is kind of like a salad without, well, the salad.
Caffeine is proven to improve energy levels, exercise performance, mental alertness, memory and focus.
For this reason, most pre-workout formulas contain anywhere from 150 to 350 mg of caffeine in each dose.
Without a doubt, this is one of the ingredients that provide the bigger portion of the boost you feel from a pre-workout supplement.
If you know a thing or two about the body, you probably know that creatine isn’t just a supplement.
As a matter of fact, creatine is the body’s secondary energy resource, used during high-intensity training, such as resistance training.
As a compound, creatine is stored in skeletal muscle and plays a big role in your performance.
For this reason, besides being offered as a standalone product, it is included in many pre-workout formulations.
Though creatine is not a stimulant, it is a viable part of any pre-workout formulation, due to its proven benefits for intense performance.
#3 Nitric Oxide Boosters
As we mentioned, nitric oxide is a naturally-produced compound in the body that has a variety of functions, one of which is the improvement of the blood flow.
Some of the compounds that the body uses to make nitric oxide are the following:
L-Arginine L-Citrulline Malate
Because these two compounds have main roles in the production of nitric oxide, you will more than likely see them in most pre-workout formulations.
Do Boosters Have Side Effects, Though?
Though it seems like pre-workout supplements can only take your performance to the moon, there are a couple of possible side effects, which you should consider before buying a product.
#1 Energy Crash
Some of the most famous pre-workout boosters can easily lead to an energy crash, following the energy spike during the workout.
This is mainly induced because of the sudden energy spike you get from all the stimulants.
For this reason, it is possible that you will experience a significant decrease in physical and mental energy after the workout.
#2 Too Much Caffeine
As we mentioned, one of the core ingredients of all stimulant-based products is caffeine.
Because pre-workout supplements contain 3-4 cups of coffee worth of caffeine, this can easily lead to unwanted side effects, such as:
The important considerations here, are to determine your caffeine tolerance and take into account any other caffeinated drinks that you’re having throughout the day.
#3 Supplement Origin
Because most supplements are not tightly regulated, you may stumble upon a product that has banned, strong substances that may be dangerous for you in the long run.
For this reason, your best bet is to rely on already well-established supplement brands, that offer supplements approved by a third party.
Always research your pre-workouts (and your own stimulant tolerance) before starting to use them!
Stim-based pre-workout supplements can do wonders when it comes to optimizing performance.
Nevertheless, to avoid any side effects, you have to make sure that you do the following:
Do your research, purchase a legit, approved product Test your tolerance – How much caffeine can you intake without getting jittery? Take your pre-workout 30 minutes before a workout in order for it to kick in on time Avoid taking your pre-workout less than 6 hours before sleep (caffeine stays in your blood for quite some time) Avoid supplementing with this DAILY – Use it only on your toughest workouts or days when you don’t have much energy and need a boost. If you can’t handle stimulants, shoot for a stim-free pre-workout ONLY take stim-based pre-workouts if you don’t have past/present cardiovascular issues
Ultimately, if you follow these guidelines, you will be able to find a good product that will increase your output, without putting you at risk of any possible side effects.
Do YOU have a favorite pre-workout supplement? Tell us which one it is in the comments below!
Step 1: Mushrooms Boil some water then dip the mushrooms for 10 minutes. Squeeze the water then drain on kitchen paper but reserve the residue. Next in a non-stick pan, heat the butter and oil then sauté the onion until soft. Add some water occasionally to prevent sticking then take some time to season the steak.
Step 2: Steaks-
For the steaks, fry them for 3-5 minutes on both sides then remove them to cool. Afterward, slice them into strips.
Add the tomato paste, paprika, and mushrooms into the onions then cook for two minutes. Now mix the mushroom’s soaked liquid together with the beef stock. Boil, and then simmer.
For a steak well done, add the beef to the sauce for the last 5 minutes of simmering. Estimated time: 30 minutes for the mushroom’s liquid and stock to simmer.
Step 3: The sauce Remove the pan from the heat and add cream. Season it and add the lime juice. Now, garnish with parsley.
Step 4: Serve hot with lemon wedges.
Accompany with: Steamed brown rice, whole pasta, mashed potatoes
Suited For: A paleo diet, a regular daily routine, and works well with regular workouts.
Nutritional Information Calories- 190
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The more time passed by and the more we transitioned from a life in nature, to the life in big cities, the more human nutrition changed.
Needless to say, when you make changes to what you do multiple times per day (eating), there are physiological changes that occur.
The “western diet” is one of the things that made the biggest impact on human health.
Characteristics Of The Western Diet.
The western diet is characterized by the high intake of red meats, pre-packaged food, fizzy drinks, butter, candy, sweets, fried foods and even high-fructose corn syrup.
As you can guess, most of these foods (besides meats), are products that focus on satisfying your desire for taste, rather than keep you satiated.
Needless to say, the majority of foods on the list of the western diet, are poor in nutrients, thus being suboptimal for your health.
The structure, balance and composition of some of the most essential nutrients for the body have been fundamentally altered, as more foods and food-processing methods were implemented during the neolithic and industrial periods. The Dangers
Researchers found that consuming a typical western diet for just one week, can impair brain function and lead to overeating and binging.
And guess what, those effects were observed in otherwise healthy people that have no bad habits whatsoever and a tight, healthy body composition overall!
Again, in just 7 days the high processed fat & sugar western diet, had substantial impact on memory.
Furthermore, the volunteers, all of which were in their 20s, reported that they started preferring the junk food-based diet, over whole foods. The conclusion of the scientists involved in this study, was that the western diet makes it harder for people to regulate their appetite.
This is perhaps because of the diet’s effect on the hippocampus – The part of your brain that regulates memory and is involved in the utilization of hunger signals.
Richard Stevenson, a psychology professor from Sidney, states the following:
“After just a short period of eating a western-based diet, the ‘tastier’ junk foods become the preferred option, even after you already had a meal. This makes it harder to resist those foods, making you eat more and inevitably creating a vicious cycle of overeating and excessive calorie consumption.”
How To Regulate Your Appetite
Throughout human existence, our bodies have seen long periods of scarcity.
This made the body create certain mechanisms, which allow us to slow down the metabolism and survive with less food.
These are the so-called “metabolic adaptations”, which the body knows very well how to utilize, because it knows that the lack of food is possible.
However, the opposite isn’t valid – Throughout human history, we’ve never had such an abundance of foods as we do now.
It has only been a couple of decades since we’ve had easy access to any food and many, newly introduced, processed foods.
Because it has only been a couple of decades, the body has not yet had the chance to adapt to this and create weight-gain regulation mechanisms, like it did with the weight loss regulation mechanisms (metabolic adaptations).
THIS is why, many people gain excess weight and this is also the exact reason why the majority of people in the USA are obese.
However, there are two things you can do to mitigate the effects on appetite that are manifested with the typical, processed food, western diet.
Both of these things are linked to making nutritional choices, so let’s see what you can actually do!
#1 Eat MEAT!
Though nowadays food is a type of recreation and something to enjoy, for most of human existence, food meant survival.
As we did not have such an abundance of products at easy access, we were naturally looking for the most satiating foods that can make us full for the longest period of time.
And guess which those foods are… That’s right, animal foods!
Generally, if you want to minimize the chance of overeating and binging on crap food, you are best off focusing on nutrient-dense foods.
With protein & fat being the two most satiating nutrients, we can easily conclude that meats, organs and other animal products are the most satiating foods one can eat.
The reason why you overeat processed, junk food, is because you did not give the body enough quality food, for it to feel satiated!
Try placing animal products at the core of your nutrition and see if you’re still going to have the same desire for junk foods.
In doing so however, you will need to pick quality meats – Resort to grass-fed animals, which are well-grown.
To find such products, you would need to reach out to small and medium-scale farming businesses, which do not mass-produce meat.
#2 Eat Fruits & Veggies
Though fruits & veggies don’t provide a lot of protein and fats, they contain fiber and are usually high in volume (take up a lot of space in the stomach).
Including good amounts of fruits and veggies in your nutrition will make you feel fuller, for longer.
On top of that, replacing processed sugar foods with fruit is one of the best choices.
The more you do this, the sweeter the taste of fruits will become and at one point, you’d prefer a mango or a pineapple, rather than nutella or chocolate.
Last but not least, you can also make use of potatoes!
Though they do not contain substantial amounts of proteins and fats, potatoes are the food that has the highest satiety index.
Have a steak with potato mash and some veggies and see how that affects your satiety!
Granted, you won’t even think about binging on junk food.
Conclusion The typical western diet contains a lot of processed foods, sugars, processed fats, fizzy drinks, deep fried foods, etc.
All of these foods are poor in nutrients, unable to provide the essential nutrients your body needs and thus, having a poor effect on satiety.
The bad thing is that the brain gets hooked on those foods, making them a priority choice because of their addictive taste.
What you can do however, is focus on nutrient-dense, satiating foods and placing them at the core of your nutrition plan.
This doesn’t really mean you should totally exclude your favorite junk foods, it only means you should have the balance in favor of nutrient-dense foods that will make you feel satiated.
Eat foods that keep you satiated and your body will thank you!
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