Are You a Strongwoman?

Everyone thinks they cannot be a Vegan for a day… me included … I am always up for a challenge …. of course that is what PRECISION NUTRITON IS ABOUT. After trying it ask yourself  

How did you feel eating this way? 
Was eating this way easy or difficult? How so? 
What was the best thing about eating this way? 
What was the worst thing about eating this way? 
 
Vegan Day
by the Precision Nutrition Coaching Team

“The thought of being vegan is actually much worse than being one.”

-Ryan Andrews

VEGAN DAY
If your daily food choices revolve around the PN principles, then you likely already have many of the foods needed for a plant-based diet. So, how should you eat today? An easy way to remember is by repeating the following statement: 
—If it came from an animal, don’t eat it

Now, many people will think of a plant-based diet and all of the sudden turn into a nutritional degenerate. They forget about healthy foods and start eating processed carb crap, which means way to many carbs and calories. It also means body fat accumulation. 
Or they eat way to little, eating only vegetables, which means too little proteins, carbs, fats and calories. It also means no energy. Of course, both are a problem. But we have faith in our PN Coaching Groups, so we’re sure that you’ll figure it out.
 
—Specifically, what foods do you eat on a plant-based diet?

FIT TIP

This Tuesday Art of Strength will present the latest downloadable workout available through our AOSX line of fitness videos.  For this week’s fit tip we’re including the first two rounds of this as yet unnamed workout.  Enjoy and let us know what you think!

Round 1 (1 minute each exercise)

Swings
Super Plank
Racked Squat

Minute Rest

Round 2 (1 minute each exercise)

Cleans
Renegade Rows
Jumping Jacks

Minute Rest

You will eat: 
Any vegetable 
Any fruit 
Any bean/legume 
Any whole grain 
Any nut/seed 
 
You won’t eat: 
Meats 
Fish 
Eggs 
Dairy 
 
There you have it. One of the best things about a plant-based diet is the simplicity. 
Right about now, you might really be grinding, wondering what you’re going to eat today. Don’t fear. For more details on eating a PN Style Plant-Based diet, check out the article below. It provides plenty of practical information.

Eating for Maximal Strength, Health, Energy and Muscle
By: Ryan D. Andrews MS, MA, RD, CSCS
First published at: www.mikemahler.com

I have good news and bad news.

The good news is that you probably know what foods to eat for optimal health and body composition.
The bad news is that you probably aren’t eating those healthy foods at regular intervals.
Every time we sit down to eat, decisions are made that will impact our strength, health, energy and muscle mass. This article will help you to maximize those variables by outlining what to eat and when to eat it. 
 
Legumes
Yes, I just typed the word legumes. No, I’m not a nutrition loser. 
Legumes are a great source of protein and fiber. Protein is the raw material for structural and functional components in the body. Legumes also provide B vitamins, vitamin K, iron, zinc, magnesium and other trace elements. 
Heck, if legumes could spot me on pull-ups I’d take them with me to the gym.
Legumes can be purchased dried and prepared at home for minimal expense. Or, for the ultimate quick meal, buy them canned. The canned varieties can be immediately added to nearly any recipe.
Consuming legumes at most meals throughout the day is a good goal. Options include black beans, pinto beans, refried beans, kidney beans, lima beans, hummus, tempeh, tofu, peas, edamame, lentils, bean burgers, soy burgers, etc.
Soy milk is a fine option; just remember that many people consume plenty of soy from foods. If you are looking for a beverage to mix with a protein powder or pour on your morning oats, try nut “milks” (see below). 
Seitan is another dense source of protein. Technically, it’s not a legume. Seitan is actually derived from grain. Seitan is better known as wheat gluten. I’m not a huge fan of recommending high amounts of seitan, as it’s not a whole food, but having it a few times per week can help to boost protein intake. Plus, when seitan is prepared well, it tastes seitan-ilicious.
 
Legume Ideas:
Legumes are great straight out of the can, added to a salad, in a burrito, in chili, in soup, in a stir-fry, in a scramble, formed into a burger or blended as a dip. Tofu and tempeh can be grilled, baked, broiled, steamed, or crumbled and added to sauces. 
 
Vegetables
Even nutritional degenerates know that vegetables are healthy. Aim for veggie and/or fruit consumption with every feeding of the day. Raw or cooked, frozen or canned, whatever you prefer.
I am continually amazed at how much nutrition power vegetables provide. Eating a wide variety of vegetables will provide every vitamin and mineral except vitamin B12 and D. Dark colored vegetables will provide you with pretty much everything but a bigger house. 
Vegetables are alkaline once digested and absorbed in the body. This helps to counteract the acidity of legumes and grains. Balancing your acid/base load can preserve muscle mass and promote bone health.
If you are struggling to get enough veggies in each day, greens supplements can be helpful. Try adding greens powder to a nutrition shake as a healthy addition. I always encourage clients to keep several bags of frozen vegetables at home. They can serve as back up when the fresh supply is low. 
Now, I’m going to share with you the most important vegetable tip ever released in print. 
Ready?

HAVE VEGETABLES ON HAND AND READY TO EAT. 

Don’t leave them full of dirt, stuffed in the back of your fridge behind the six-pack of lager. 
 
Vegetable Ideas:
Vegetables are great plain, cooked, raw, with hummus, steamed, roasted, in large salads, in wraps, in soups, in stir-fry’s, in scrambles, added to nutrition shakes (good shake additions are pumpkin, beets, and spinach).
 
Fruits
Like I just mentioned above, get those vegetables and/or fruits in with every feeding if possible. Just like vegetables, fruits are loaded with fiber, vitamins, minerals and are alkaline once digested and absorbed in the body. Whole fruits are always preferable to the dried and juiced varieties. I recommend that most clients keep frozen fruits at home in case they run out of fresh. 
 
Fruit Ideas:
Enjoy fruits plain, with nuts, with nut butters, added to whole grain cereals or blended in nutrition shakes.
 
Whole Grains
Whole grains are about as well understood as astrophysics. And ever since Lucky Charms touted its whole-grain goodness, I can’t dispute the confusion.
Whole Grain Rule Numero Uno: Keep them real.
Whole grains should not be refined. Refined means being stripped of ANY component. 
Wheat flour is refined. This is found in many crackers, chips and snack foods. Even oat bran, wheat bran, and wheat germ are refined. 
Also, try to keep whole grains in their unprocessed form whenever possible. This means whole quinoa, oats, brown rice, barley, amaranth, millet, corn, sprouted wheat, etc. Most whole grain crackers, breads and snack foods contain PROCESSED whole grains. Obviously, this is much better than the REFINED variety, but still not optimal. Sprouted whole grains would be the best option for breads and tortillas.
Consuming a majority of whole grains first thing in the AM and after workout sessions is a great idea for recovery and body composition. The body will use dense carbohydrate sources very well at those times. Keep in mind that everyone is different and you should adjust your whole grain intake accordingly. 
 
Whole Grain Ideas:
Whole grains are great when cooked plain, with water. They can also be combined with your favorite vegetables, legumes and spices. Some of the best whole grains are quinoa, oatmeal, barley, brown rice, millet, amaranth, sprouted grain breads and sprouted grain tortillas. Nuts and nut butters are an easy high protein addition to whole grains.
 
Nuts/Seeds
Don’t be afraid of the big bad nut. Adding in healthy fats during the day is very important for health and body composition. I am talking unsalted raw nuts (e.g., walnuts, almonds, cashews, pistachios, peanuts, etc.), seeds (e.g., flax, hemp, chia, sesame, pumpkin, etc.), oils (e.g., canola, walnut, flax, olive, etc.), nut butters, coconut, and so on. 
Avocado is a good fat source too, but it’s technically a fruit. One of the most important factors with fat intake is balancing your omega-3 to omega-6 ratio! Between 1:2 & 1:4 is a good goal. 
Give it up for nut “milks.” Almond and hemp beverages (“milks”) are nutritious drinks with tons of flavor. Plus, they don’t have a lot of useless carbs from sweeteners (only true for the unsweetened and original varieties). 
 
Nut/Seed Ideas:
Nuts and seeds can be added to just about everything. Some options include salads, whole grain cereals, sprouted grain breads, with fruits, and with legumes. Dried fruits and nuts can be a good combination as well. And don’t forget nut “milks
 
Beyond The Food Groups

Having the know-how, enlisting social support and building habits are essential for good long-term nutrition. Successful nutrition is more than just reading an article and following a meal plan. It constantly evolves and needs troubleshooting.

Since we already talked about the healthy food groups, let’s touch on a few more nutrition concepts. 
Hopefully it’s no surprise that frequent feedings and plenty of protein are important for strength, health, energy and muscle mass. Listen to your body. Eat when hungry, stop when full. This can mean anywhere from 3 to 8 times per day. Be smart. 

Yes, you are going to eat healthy. No, caloric beverages aren’t a good idea. Save recovery drinks/coconut water/juices for intense training cycles or as minor additions to nutrition shakes. The only exceptions to the caloric beverage habit are unsweetened (or lightly sweetened) non-dairy beverages and nutrition shakes. 
Never forget how important “real food” is. People usually don’t overindulge on real foods. Heck, many people don’t eat enough of it. 

Protein powders can be a tasty and nutritious addition to someone’s nutrition plan. Rice protein, hemp protein and pea protein are great options. You may want to try focusing on non-soy protein powders since we tend to get plenty of soy from other foods (as I mentioned earlier). A supplement I recommend to many people is Vega®. This stuff is loaded with protein, fiber, essential fats and is free of soy. But I caution, be on full alert for delici-gasm’s when you consume it. In other words, it tastes good. 

Remember not to skimp on the vitamin B12. Supplementing with this vitamin is an essential component of good nutrition. 

Get out in the sun a few times per week to soak in some vitamin D. 
If you are struggling to balance the omega-3 to omega-6 ratio, consider an algae supplement that provides DHA & EPA. 

What you put into your body before and after your workout can greatly influence your performance and body composition. Taking advantage of this window of opportunity around workout time can be of benefit to any athlete/exerciser. Eating too much food so close to exercise can leave you feeling weighed down and bloated. 
 
Summary

Eat a vegetable and/or fruit with each feeding 
Eat a higher protein food (legumes, nuts, seeds, supplement) with most feedings 
Build in healthy fats during the day, focus on those higher in omega-3’s 
Focus on consuming a majority of your whole grains first thing in the AM and after exercise/workouts 
Aim for regular meal intervals - every 2-4 hours or so 
Ensure your beverages are non-caloric (exceptions are for athletes, intense training cycles, unsweetened “milks,” and protein shakes) 
Find a peri-workout nutrition strategy that maximizes recovery 
Always remember to keep an open mind and use outcome based decision making with nutrition. If things aren’t working and you are down in the dumps with your current routine, then try a different approach. Even the most “perfect” nutrition template isn’t so “perfect” when you can’t adhere to it.
Micronutrient Recommendations 
 
Vitamin B12 
At least 2000mcg once a week, ideally as chewable, sublingual or liquid supplement 
Or at least 100mcg of supplemental B12 every day 
Or at least 2 servings a day (separated by at least 6 hours) of B12-fortified foods (20% of daily value on label) 
 
Omega-3 Fatty Acids 
300mg of algae-derived DHA + EPA daily 
Vitamin D (D2 is plant, D3 is animal)
South of LA/Dallas/Atlanta/Cairo 
15-30 minutes of mid-day sun (15 for those with lighter skin, 30 for darker skin) 
OR 4,000 IU supplemental vitamin D daily 
Around Portland/Chicago/Boston/Rome/Beijing 
From February - November 
15-30 minutes of mid-day sun (15 for those with lighter skin, 30 for darker) 
OR 4,000 IU supplemental vitamin D daily 
From December - January 
4,000 IU supplemental vitamin D daily 
Around Edmonton/London/Berlin/Moscow 
From March - October 
15-30 minutes of mid-day sun (15 for those with lighter skin, 30 for darker) 
OR 4,000 IU supplemental vitamin D daily 
From November - February 
4,000 IU supplemental vitamin D daily 
North of Edmonton/London/Berlin/Moscow 
From April - September 
15-30 minutes of mid-day sun (15 for those with lighter skin, 30 for darker) 
OR 4,000 IU supplemental vitamin D daily 
From November - February 
4,000 IU supplemental vitamin D daily  

Calcium 
At least 600mg a day via low-oxalate greens, beans, fortified foods and/or supplements 
 
Iodine 
Those that don’t eat seaweed or use iodized salt should supplement their diet with 150mcg a day 
 
Iron 
All menstruating women should increase their absorption by combining iron-rich and vitamin C rich foods at meals, and should get checked for iron-deficiency anemia every few years. 
Men should be checked for an iron overload disease called hemochromatosis before any attempts to increase iron intake. 
 
Selenium 
Northern European vegetarians may need to use supplements or eat about 20 Brazil nuts a month.

ARTICLE

We’re adding a new segment to the Women’s Page today, one that we’ll feature regularly here for both inspiration and education.  Many of you know Stefanie Tropea from the forum, for those of you who don’t not only is she featured prominently on the store page (holding the log over her head) but she’s also the co-owner of Punch Kettlebell Gym Norwalk and one of the toughest and strongest women we know.  A long time personal trainer with a masters degree in nutrition as well as a die-hard fan of Art of Strength, Stefanie decided a few months ago to turn her passion of kettlebell training into her profession by opening her own Punch Kettlebell Gym 

If you’ve known Stefanie for even a second you’ll pick up on her competitive spirit, for fun she practices 28kilo bent presses and sets goals like a 300lb deadlift by the end of 2009.  Competitive?  Slightly, but only with herself.  Her clients will tell you there’s no one more caring for someone else’s success in and out of the gym than Stefanie.  So it was of no big surprise when, with all that comes with owning a business, she was more than a bit broken hearted to curb one of her favorite “hobbies”, that of strongman competitions. Now, a few months doors open and with a long list of personal clients already under her belt, including a soap star, pro-fitness competitor and a mayor’s wife as well as an expanding class roster Stefanie has decided it’s time to compete again, and we (you included) are going to be there every step of the way.  We’ll be covering her training, dieting even traveling to the competition to record everything that happens - and on the days we’re not covering her you can always track her progress via her training blog.  To kick off the segment we’ve asked Stefanie to give us, in her own words, what drives her to compete in what most see as a sport geared more for males than females and why being a female in this sport is so important.  This is what she had to say:

Are You a Strongwoman?
by Stefanie Tropea

Thirty swings with a 62 pound kettlebell.  Five clean-and-presses with a 90 pound log.  Nine and a half rounds in 30 minutes.  After that, it’s off to the nail salon for a spa manicure.  The color: “Ballet Slippers” — a nice, delicate pink.
 
After a grueling workout, training for my next strongman competition, I like to get my nails done.  It makes me feel pampered, quite a contrast to a max weight deadlift, in which my shins get bloodied and bruised.  Both suit me.
 
I am a competitor in the sport of strongman.  Nothing makes me feel more confident and powerful than competing as a woman.  A woman can do anything a man can do — even lift a heavy log over her head.  It certainly doesn’t make me any less of a woman; it makes me more of one to be able to achieve something with hard work. That’s why I invite any and all women to get strong and, if you’re up for the challenge, to join me in competing in strongman.
 
I entered my first strongman competition, because my trainer had suggested it.  He said I was really strong, “for a girl.”  I must admit, I was a little intimidated at first but also intrigued.  It was different, something new, and really cool.  I might be strong, but this was a chance to put it to the test.  The four months of training were grueling.  I worked with traditional strongman equipment 3 days a week — Atlas stones, kegs, thick-grip bars, dumbbells, and a yoke.  I even managed to chip a tooth while cleaning and pressing a keg over my head!  It’s not bad, though. You can hardly notice it.
 
On competition day, it was 3 other women and myself — and about 50 male competitors.  One of us was a 37-year-old mother of 5; she had just had a baby 5 months prior.  All of the women were very strong yet with not a bulging muscle in sight.  We gave each other a lot of support.  It was obvious that this sport was for everyone.  The mother of 5 won the competition.  She deadlifted 225lbs 18 times in 60 seconds and lifted a 200lb stone!  Me?  I managed only one deadlift and didn’t even attempt the stone – even though I had trained for 4 months and was 10 years her junior.
 
Nevertheless, I was impressed and inspired.  I had come in dead last, but I didn’t care because I was so proud to even be a part of a strongman competition. (click here to see video)
 
There is a misconception that it’s really only for men, that if a woman competes in strongman, she must not be feminine.  I and the other women competed in the light-weight division, under 140lbs. None of us is bulky.  No bulging muscles or throbbing veins.  Just by looking at us, few would ever believe we have such strength, especially “for girls.” 
 
I’m training now for another competition.  This time, I’m using the AOS workouts as well as practicing with the strongman implements.  With AOS, I’ve learned how to “move under weight” and to “use my muscles in concert.”  An overhead press doesn’t happen in the shoulders; it happens in the core, the glutes, and the back.  Had I known that last time, I wouldn’t have dropped the 140 pound bar on my head.
 
It can be tough, so why should a woman strive to compete in a strongman competition?  Because she can.  And while being strong is for everyone, it is especially important for women.  It’s how to build strong bones, thus preventing osteoporosis and postural problems.
 
Even so, one of the main reasons I compete is for the shock value.  Imagine the reactions I get when I tell people I compete in strongman competitions.  But most of all, what I get out of doing strongman is that I feel really good about myself.  I enjoy the confidence it gives me and the knowledge that I can do it as a woman.  You can, too!
 
Stefanie Tropea is the co-owner and head trainer of Punch Kettlebell Gym in Norwalk, CT.  She can be reached at stef@punchgym.com.  Visit her blog at kettlebellstef.wordpress.com.  Her website is www.punchgym.com/norwalk. 

STACI PICK

Check this out…need to boost your skin after the long cold winter, try these products from Yonka.  An esthetician gave Staci the best post winter cocktail to rejuvenated, glowing skin.  Quite simply; exfoliate, don’t skip the serums and never leave out the toner.  Find these Yonka products here…

FOOD

Staci LOVES Sushi.  Even while on Precision Nutrition she’s found ways to enjoy this healthy and delicious item.  When ordering see if they can make it without the rice, or, ask for brown rice. 

STEF’S PICK

The most comfortable sneakers I have ever put on have got to be the Saucony Grid Sinisters.  They’re ultra-lightweight and sleek, but still provide enough support.  I have the black and silver, but they also come in blue and silver and green and white.  I wear them when I workout and when I teach classes at Punch.

“Whatever a person thinks and reflects on, that will be the inclination of their mind.”       the Buddha

This is a quote from my favorite book, The Wise Heart, by Jack Kornfield.  Not only do I read this book, I live with it.  It has taught me three major things:  1)  happiness comes from within; 2)  “it is what it is;” and 3) compassion is how healing takes place.  This is one of those books you just can’t put down.  It reminds you that a happy life isn’t something we strive for, but rather a result of trying to live life the right way one moment at time.