The Best Health and Fitness Articles of the Week #101 – Gluten Free Vegan Pancakes, How to Squat and Strength Training Tips for Women

gluten-free-vegan-pancakes

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



How to Make Gluten-Free, Vegan Pancakes and Waffles

In last weeks update I linked to a blueberry pancake syrup recipe that I hadn’t tried yet. Well, earlier this week I worked from home because I didn’t want to go out on icy roads and since I was at home, I decided to make pancakes and that syrup recipe. I’ve been wanting to go gluten-free so I recently purchased a couple bags of Bob’s Red Mill Gluten Free Flour from Costco. I decided to do a search for a gluten free pancake recipe using Bob’s Red Mill flour and this is what I found. It was delicious!



6 Minute Microwave Brownies

Need a recipe for a cheat meal? This one only takes 6 minutes! I haven’t made it yet, but I will ๐Ÿ˜‰



How To Squat

This article goes through hand position, un-racking the bar, stance, foot position, head position, how to descend and lots more info. Read this and I’m sure you’ll have something to take away and incorporate into your own squat routine.



What to Do If You Can’t Squat Deep

I’ve had trouble with squatting deep and now I’m currently working on it by resetting myself by squatting with very light weight and progressing back up to really heavy weight again. I understand this is a bit different than what this article is talking about though, so if deep squats are impossible for you for other reasons, check out all of the exercises listed here to get nearly the same benefits of deep squatting.



120 Tips on Strength Training for Women

These are all things that Bret Contreras has gathered over the last 6 months while working with his female clients. I should warn you, some of these observations may be offensive and/or misogynistic to some of you, but there are some very helpful tips here that I think everyone should read.



Limit protein to 20g per meal?

I’ve never heard anyone ever promote the idea of consuming a minimum amount of protein before, so this idea is new to me. As this article shows though, there are actually a lot of great benefits of consuming protein, aside from simply building muscle. Of course you don’t want to overdue it, but the suggestions here for each meal every few hours are 20-30g for women and 40-60g for men.



Restaurant Guide – Vegetarian Resource Group

Why have I not heard about this until now? I mean, I’ve been vegan for nearly two years! I found a whole bunch of restaurants I’ve never heard about. I can’t wait to visit some of these.



Your Brain On Porn

The purpose of this site is to inform people about the dangers of Internet porn and how regular exposure can negatively alter the brain, one example being that it can damage a libido. There’s a lot of interesting stuff here. I know it sounds a little crazy, but they claim to be a non-commercial website focused primarily on science-based research.



6 Year Old Asian Kid Has Amazing Strength

I don’t know if that’s an olympic sized bar, but if it is, that kid is way strong. That would be about 55-65 lbs! Even if it’s not a 45 lb. bar, that’s still a strong kid. Most fitness professionals recommend only bodyweight training until around mid-teens, so hopefully heavy weight training doesn’t do serious damage to this kid’s body before he fully matures.



Excessive Alcohol Use When Youโ€™re Young Could Have Lasting Impacts on Your Brain

I grew up in a bit of a troubled neighborhood and had many friends of bad influence. I started drinking somewhere around the age of 15-16. Like real drinking. Binge drinking. I’ve always regretted it. Even before reading this study, I knew that the way I treated my body as a youth has probably had quite the negative effect on my body. But the rest of my life is dedicated to good health and hopefully repairing the damage I’ve done, at least as much as is possible.

The Best Health and Fitness Articles of the Week #90 – B12 Effectiveness After Being Cooked, Nutrition for Vegan Children and How to Shop for Coconut Milk

Deva Vegan b12 bottle

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

Cooking B12

All vegans should be supplementing with B12, otherwise serious neurological problems can occur, but I bet not many vegans knew that B12 in fortified foods is damaged by cooking those foods. If you’re vegan, rely on uncooked sources of B12.


Seitan โ€“ A High Lysine Food

Lysine is an essential amino acid that can only be found in food or supplements. A deficiency in lysine can result in fatigue, dizziness, anemia and other issues. It’s easy to get enough of this amino acid in foods like meat, cheese, fish, and eggs, but vegans can find it nuts, legumes, tofu, spirulina and as this article suggests, seitan. Since seitan is basically a log of gluten, I’m not sure I’d like to get most of my lysine from that source, but it’s good info to know nonetheless.


Six Done-For-You Exercise Resources To Get A Killer Workout Without The Mental Strain

This sounds like a really fun workout schedule, but to follow this exact plan, you’d have to purchase a lot of different products. This plan is very fitting for a triathlete. I think it’s a great example of how we can stay healthy by doing activities that we enjoy.


A Healthy Start for Vegan Children

When it comes to vegan nutrition, in children or adults, Ginny Messina knows what she’s talking about. I’m not a parent myself, but I can only imagine how scary it is for new parents to find articles online about vegan children having nutrient deficiencies or when their doctors recommend animal-based supplements. But there’s no need to worry. It’s totally possible, and safe, to raise vegan children.


How To Shop For Coconut Milk

Should you buy coconut milk canned, in the carton or should you make it yourself? The healthiest way is to make it yourself, but the next best option is probably to buy it canned. I’ve read the ingredients on carton coconut milk many times and I never felt great about all of those weird ingredients, but I buy it anyway. Not anymore though. It’s canned or homemade from now on.


Find Your Strength: Strongman Training In Your Average Gym

This sounds like an excellent strongman training program. It’s basic, but it makes total sense. I would love to come back to this one once I get some fat grips and heavier dumbbells to do carrying exercises.


Lessons from the History of Insulin

Interesting post from the folks over at the Science-Based Medicine blog. I always love reading these posts because the writers on this site have a much different perspective on health and medicine than most of what we read online – a perspective based on academics, research and facts. This post discusses not only the history of insulin, but also the benefits of GMO and big pharma, which is something you’ll never hear anyone else say.


Dear Mark: Vegetable Juicing, G_BOMBS, Blood Sugar, and Hot Workouts

If you’re a fan of juicing, you should read this article from Mark Sisson. The key takeaways for me are that you should juice mostly vegetables, eat fruits instead of juicing them, you don’t really need to worry about insulin spikes and if you really want to drink fruits, consider blending them instead of juicing them.


An Unnamed Single Leg Gem of an Exercise

If you’ve done P90X, you’ll be familiar with the “skater squat” and you know how difficult it is. The version shown in this article is an advanced version of the skater squat and puts more emphasis on proper form. There are some great tips on progression here too.


New Innovative Ways to Use Your Fat Gripz

This made me laugh. To hell with the trolls in the comments. I’m glad these guys had fun putting this post together.


Is it Dangerous to “Squeeze the Glutes” During Hip Extension Exercises?

In short, Bret Contreras recommends that all lifters should squeeze their glutes when performing the hip extension. It helps protects the hips and the spine. You’ll have to read the article to learn the science behind it.


Plant Based Nutrition โ€“ Will I Get Anemic?

I just recently had blood work done and everything came back fine. I don’t think anemia is something most vegans need to worry about but getting tested is still a good idea, if nothing for peace of mind. I love the response from Marcella to a commenter in the comments section. A person named Bob said “wait a couple of years a retake your tests, and then tell me what your restlts are.” To which Marcella responded “Wait a couple of years after…what? Iโ€™ve already been vegan for 12 years and Derek has been vegan for 5 and we both have always tested with excellent iron levels โ€“ I even had above average iron levels while pregnant. Additionally, your results reflect your current diet…it doesnโ€™t take years for your diet to influence your iron levels.” Bob is a great example of how clueless people are when it comes to nutrition.


Non-Alcoholic Beer, Non-Alcoholic Wine, Gluten-Free Beer, and Other Foods Scrutinized

The part I liked most in this post is about when Mark scrutinizes maca powder, because it’s a supplement I use regularly. I don’t use it for any of the sex-related benefits mentioned in the post, but it’s good to know ๐Ÿ˜‰

Why I’m Vegan

There are lots of reasons people decide to go vegan. It’s better for the environment. It’s also often healthier than other diets, especially the standard American diet (SAD), as long as you aren’t eating highly-processed vegan foods. People who decide to go vegan are generally more knowledgeable about eating healthy anyway. And while those are both excellent reasons to go vegan, the most important for me is philosophical.

Ever since I was a little kid I’ve known about vegetarianism, but I never wanted to really look into what it was all about because I wanted to continue to eat meat. Meat is delicious and so is cheese. I didn’t want to give those things up. I figured that as long as I was blind to what was happening to the animals that I ate, there was no reason to feel guilty about it. I think this is probably what most people do too.

Going Vegan and Getting Educated

My fiance, Michelle, had already been a vegetarian/vegan for about a year. During that time, she brought home pamphlets and posted videos to Facebook, so I started to learn more about it as time went on. When Michelle went vegan, she really started fighting for the cause and that’s when I started to see what it was all about. Instead of me just seeing pamphlets occasionally laying around, now Michelle asked me to read them. It was important to her, which made it important to me, so of course I read everything she asked me to read.

It was some time in May 2011 that I started considering going vegan, almost entirely to support Michelle, but I wanted to know everything there was to know about being healthy as a vegan. Was I going to get enough protein? Can I still build muscle?

Or was I going to turn into a sickly toothpick, like all of the bodybuilding and health forums said? I didn’t know, because I didn’t know any vegans other than Michelle. She seemed healthy though.

I did research on everything that I could think of. I read every article on the pros of being vegan and the cons of being vegan. I wasn’t taking sides at this point. I just wanted to learn. I educated myself on how much protein I needed, where to get my protein, vegan replacements for the supplements I liked, alternatives to meat, nutrient deficiencies, vegan beauty care products and stores where I could buy everything. I was starting to feel good about it.

The Speech That Changed My Life

One Saturday morning, me and Michelle were sitting in the living room, both of us messing around on our computers. She didn’t know about my intentions of trying to go vegan at that time, but as I was sitting on the couch opposite of her and doing some more research on being vegan, she played a video from YouTube titled “Best Speech You Will Ever Hear by Gary Yourofsky.”

This speech sealed the deal.

The further we got into the speech, the more I realized how ready I was to go vegan. I had been doing research for 1-2 hours almost every day for about a month, and at this point I knew I could do it. I had been focused mostly on the health aspects of going vegan, but after listening to the speech from Gary Yourofsky, it completely changed my reasons. Now I wanted to go vegan for ethical reasons. The right reasons.

Right after we listened to that speech I told Michelle that I was going to go vegan. I think that probably made her day ๐Ÿ˜€

I put together a meal plan that had the amount of calories and protein that I wanted and I took the transition slowly. I still had a freezer full of meat and I continued to eat it, but I wouldn’t buy anything from that point on that had animal products in it. It took about a month for me to eat all of the non-vegan food in my house and I finally went full vegan on July 1, 2011.

One Year After Going Vegan

I’ve been a strict vegan for a little over a year now and my feelings on being vegan couldn’t be stronger. I became vegan because I no longer wanted to support the industry of animal exploitation.

One of the interesting things I’ve noticed about myself during my time as a vegan is that I’ve become more spiritual. I’ve never been a spiritual person, but being vegan has given me a much greater appreciation for life. For my own life and for the life of others. All living beings. I feel like I now see how great it is to live. There’s no describing how great this feeling is for me. To have the opportunity to be alive makes my desire to be vegan even stronger.

I want to do what I can to provide a better life for the living beings of this earth. By not eating animal products, less animals are manufactured and less have to live a life of pain and torture. It’s sad that it’s better for a farmed animal to never exist, but it’s true.

Cows are raped in order to produce more cows and to produce milk. They are literally placed in “rape racks”. How disgusting!

Can you imagine being raped every nine months, giving birth as often as possible and being immediately separated from your child. And then after that you’re hooked up to a machine that sucks the milk from your body for so long that it hurts and puss comes out? And there’s absolutely nothing a cow can do about it. They’re trapped in cages no larger than their bodies. They can’t even move around or lay down. A living, sentient being should not have to live like that.

What about chickens? Right as they come into this world, they are thrown onto a conveyor belt where they are separated by male and female. Females have their beaks ripped of their face, with no pain killers given to them and then forced to live in extremely small cages for the rest of their lives, producing eggs for humans to eat. Oh and the male chicks? They get thrown into large bins where many often suffocate. For those that don’t suffocate, they are tossed into a grinder still alive.

The industrial farming industry has absolutely no respect for life. It disgusts me.

Even worse, I haven’t even gotten into the abuse that a lot of these animals have to suffer at the hands of sadistic perverted farm employees. Thanks to organizations like Mercy for Animals, many of these sick people are caught on video abusing animals – bashing them on the heads with hammers and repeatedly kicking them in the stomach. What kind of person can do something like that? If there’s a hell, they’re going, that’s for sure.

In Conclusion

Going vegan isn’t an easy thing to do, but I hope you consider at least cutting back on how much meat and dairy you consume. If anything at all, stop eating meat from fast food chains and buy only meat that comes from naturally raised animals from your local farm. Make sure they employ the most ethical choices when raising their animals. Although there really is no humane way of animal farming, that’s a good start and maybe you can move on from there.

When it all comes down to it, being vegan for me is really about the appreciation and respect of life. Now you know why I’m vegan. I hope my thoughts inspire you to consider going vegan as well. Cheers!

Vegan Cocoa Hazelnut Banana Pancakes

I came across this recipe for vegan cocoa hazelnut banana pancakes last week and I couldn’t resist making them over the weekend. Mine didn’t look as fancy as the ones in the original recipe, but they still came out tasting great. They aren’t what I’d call healthy, so if you’re not trying to cut calories or if you’re looking for a cheat meal, try them out!

I’ve also calculated the nutritional information. This is one serving, considering that the entire batch makes 4 servings. For me, this added up to 4 pancakes at about 4-5 inches in size.

Calories – 630
Fat Calories – 273
Fat – 32g
Sat. Fat – 13g
Trans Fat – 0
Cholesterol – 0mg
Carbs – 76g
Protein – 15g
Fiber – 14g
Sugar – 22g
Sodium – 415mg