My cousin sent this video to me several months ago. I couldn’t stop thinking about the concept of the “Heart Attack Grill” and wanted to share with you my thoughts. In the obvious, this video demonstrates the extreme side of North American cuisine. Eating burgers and a buffet of french fries will only lead to heart disease and many other ailments. But like a brilliant entrepreneur, the “Heart Attack Grill” provides its clientele with exactly what they want, pure pleasure without any guilt. If you walk into the “Heart Attack Grill” and order a triple bypass burger what does that say about you? For many they feel as if they are standing up for their right to eat fat, fried, over processed foods and enjoy it without being labeled. The reality is, we are under educated in North America when it comes to eating healthy. This leads many to avoid the pain of having to learn how to it healthy. To avoid the pain, many people chose to embrace the pleasure. In my opinion the “Heart Attack Grill” is praying on peoples weakness and profiting at the cost of others health. The “Heart Attack Grill” found a way to provide a feeling of comfort for those who need it, but in the end you can be sure the money earned is not coming from a place of integrity as they feed helpless North Americans an unhealthy dose of artery clogging, stomach aching, acid forming garbage, but that’s just my opinion.
What do you think? Watch the video and then let me know
I good friend shared this video with me recently. I found it very profound. We all have a choice on how to look at our own life. You can choose to live from despair or live from a place of peace, joy, love and happiness. WE ALL HAVE A CHOICE.
Do you think you eat healthy? Most people do. I am sure you eat healthy to some extent, but without exercise, no amount of healthy eating is going to keep you in top shape
Proper nutrition is crucial for abundant health, but without a healthy dose of exercise, you will never achieve your desired health goals.
According to the Centers for Disease Control and Prevention and average adult needs at least 150 minutes of aerobic activity every week. This might sound like a lot to some, but the reality is if you were to take a brisk walk for 30 minutes 5 days a week you would reach 150 with ease. Still sounds like too much? Why not starts with a 20 minute walk 3 times a week and work up to the 150 minutes.
You can come up with all the excuses you want, but until you get up and move you will not get to where you want to go.
Exercise, in combination with my 80/20 rule of eating whole foods (outlined in my e3 for Life book), will set you up for having no problem losing those few extra pounds, attaining abundant energy or relieving a little bit of stress.
Call a friend and make plans for a brisk walk around your block for tomorrow morning before work. Talk to a co-worker and start a walking group for this week. There is no shortage of ideas and ways to get active.
NO MORE EXCUSES!
GET OUTSIDE & PLAY and enjoy all the health benefits.
Taking action for the life you want is NOT something you wait for. You only need to look around see, hear, smell, touch and taste the wonders of the world. Time is limited and therefor you must seize the day….CARPE DIEM!
The people of Haiti have recently given me another wake up call. Their tragedy in the recent earthquake has brought about a worldwide rise in our ability to love and care for all mankind. I am very excited to introduce you to my personal coach and good friend Brodie who also has been touched by the victims of the Haiti earthquake. This video of Brodie’s song to the Haitian people is very powerful and I am happy to share it with you. Please feel free to pass it on to your loved ones. May you all find this in good health. S3SEQ7KA4P6N
Your brain is after one thing and one thing and one thing only….pleasure. The reality is, we will do anything to avoid pain and anything to gain pleasure. If you are like me you have spent a lot of time wondering why you are not healthier or why you don’t have that million dollars in the bank yet. For years I spent avoiding the obvious. I was 40 pounds overweight, pre-diabetic and living off medication to mask my unhealthy state, when I realized that nothing was going to change unless I made an effort to create different results.
We have become a society demanding results and we want our results IMMEDIATELY. Nobody truly wants to put more effort into something that can be accomplished without it. We want things quick and easy, but the reality is you can’t accomplish much without effort. It is when you become aware that you need to take action and act in spite of fear, that all your dreams can become reality. I won’t lie to you and tell you that it’s easy, because it’s not. It takes commitment, courage and determination, but what I will tell you is that the more you take action the easier it gets.
You don’t walk into a gym lift some weights for 30 minutes, go for a run on the treadmill and walk out in top shape. You need to build a routine into your daily life that will produce the results you are after. If you want something different in your life, you need to make an effort and take action daily to achieve it. There is no magic pill that will improve your state. It is all up to you and YOU CAN DO IT!
I am living proof that you are worth it. You would not be reading this if you were not and I would not love you as much as I do if I knew you weren’t as powerful as you are. You just need to start believing in yourself and MAKE IT HAPPEN!
If you need some help to get started I would love to share with you the systems I created to help me achieve amazing results. I look forward to hearing about your improved results and being a source of light for you and your loved ones.
25-kilometer, self-supported, foot and snowshoe run, with average temperature between minus-twenty- and minus-forty-degrees Celsius. Held in the remote wilderness of Yellowknife on the edge of the Canadian arctic, the Rock and Ice Ultra is reserved for the extreme of the extreme. If spending six frigid days running across frozen lakes and thawing out your fingers and toes between checkpoints is not your idea of a good time, I am with you. I am never one to shy away from a light trail run during the winter months, but an ultra? Still, some people love a challenge.
As a nutrition coach, I provided Jen with a few key super foods that helped enhance her performance over the years, especially during the harsh conditions of winter. Whether you are on your way to the 2010 Rock and Ice Ultra or a light trail run in the snow or anything else in between, there are a few key nutrition tips you should learn to ensure you have success during your winter run.
The sub-freezing conditions of winter running require various strategies for
human endurance. Hydration, electrolyte management, and clothing are paramount, but proper nutrition makes all the difference. Fueling the body with the essential nutrients required for maximum performance will ensure running success. Your nutritional needs may vary, depending on the type of run, length of run, and weather conditions. Your food choices before, during, and after a run will also affect your success, especially when running conditions take a turn for the worse.
FUELING BEFORE YOUR RUN
So, you want to head out for a light winter jog, ten-kilometre race, or, even more challenging, a half-, full, or ultra marathon? Nutritionally, there are a few things to consider before you head out the door. How you fuel yourself before the run will determine whether you bonk early or thrive throughout.
If you are venturing out for a light workout or a ten-kilometre run, it is best not to eat any sooner than one hour before you go. You should consume roughly two hundred to three hundred calories, depending on your age, sex, and size. If planning for a long weekend run, training for a marathon, or running a half, full, or ultra marathon, it would serve you best to consume between four hundred to five hundred calories. These calories are best consumed no sooner than two hours before you venture out.
The timing for pre-run food consumption is crucial because digestion requires a lot of energy, and you need that energy during your run. While timing is important, eating the right types of essential nutrients and in the right amounts before a winter run will insure running success. The pre-run essential nutrients include quality complex carbohydrates and essential fatty acids. No secret to runners, carbohydrates are the main source of energy.
Carbohydrates turn into sugar faster than fat or protein, and complex carbohydrates will supply you with the energy needed to sustain your pace throughout your run. As for the essential fatty acids, it is important to ensure your core body temperature is running optimally during a winter run. Since healthy fats are a key regulator of core temperature, they are crucial. The number-one complex carbohydrate I recommend is quinoa. It’s easy to digest, meaning it offers more energy and diverse in its usability. Quinoa (pronounced keen-w a) is originally a grain from the Andes. Quinoa is the only grain that offers a complete protein, making it a must-have winter running super food. A pre-race meal consisting of quinoa will ensure extra stores of glycogen, ready when needed. It’s the ideal pre-race breakfast cereal. The addition of hemp and flax seeds gives a healthy dose of essential fatty acids to help regulate your core temperature.
FUELING DURING THE RUN
Have you ever felt like you were bonking a mere five kilometres into a winter run? Did you wonder why? What did you eat? How did you sleep the night before? Why did you feel so cold? When you begin to question your ability during a run or race, you need to examine the way you are fueling you body. Odds are, your hydration, electrolytes, and clothing played a role, but your nutrition was probably at the core of the problem.
If your run is under one and a half hours, there is no need to bring food along, as your body does not need the calories. Your stores of glycogen are more than enough to take care of your energy needs, especially if your pre-race meal consisted of complex carbohydrates and essential fatty acid
s. If you plan to run for longer than one and a half hours, you should consume one hundred calories every thirty to sixty minutes. Consuming essential nutrients in the form of an all-natural simple carbohydrate is ideal.
Unlike complex carbohydrates, simple carbohydrates provide a quick burst of insulin, which transports sugar though the blood stream, bumping your cells full of energy. The second of three key winter running superfoods is the all-important date. Dates are the ideal simple sugar to consume during a long winter run. As the healthiest, all-natural simple carbohydrate, dates are not only easy to prepare into a power bar but they are also lightweight and taste great, two key attributes for longer runs. Consuming dates during your run will energize your cells into optimal performance while avoiding many of the unwanted additives and preservatives often found in many commercial energy bars and gels.
FUELING WHEN YOU RETURN
Sweating from every pore after removing layers of clothing following a long winter run in frigid temperatures, you realize you need to replenish your tired muscles. You go to the kitchen
Nutrition for Winter Running - Power Recipes
cupboard and grab a slice of whole wheat bread and slap a little peanut butter over the top and eat away. Without going into too much detail why whole wheat bread and peanut butter are overrated, trust me, they are.
The third super food I recommend is hemp seeds, or hemp hearts, the number-one nutritional resource on the planet. They are chock full of essential fatty acids as well as essential minerals and vitamins ideal for post-race recovery. What makes hemp seeds the ideal post-race nutritional powerhouse is their protein content. Hemp seeds are a complete protein, meaning they contain all of the essential amino acids required for quick and efficient muscle rebuilding. Ideally, you would
consume hemp seeds within one hour after your run to ensure maximum muscle recovery. The ideal way to consume protein after your run is in a liquid form, such as a smoothie. Refueling with liquids is ideal because it requires less digestive energy—energy you need for quicker recovery. Eating a larger meal two hours after your run, full of essential fatty acids, complex carbohydrates, and complete proteins, will ensure you are ready to give it everything you’ve got during the next run.
WINTER RUNNING FOOD ESSENTIAL REQUIREMENTS
1. Taste If it does not taste good, you won’t eat it. Your body often rejects food during a race. What you choose to bring with you to the race must taste good to ensure optimal caloric intake.
2. Small bites Ideally, you would have a small piece of high-quality, all-natural, simple sugars, such as dates. The smaller the bite, the easier to eat and the easier to digest when chewed properly. This ensures more energy.
3. Freeze-resistance Running foods must be edible in all types of temperatures. If you need to warm up your food using heat from your hands, you are wasting energy and time.
4. Weight Lighter means faster. Don’t weigh yourself down with starchy foods during your run. Look for light and fresh foods that pack maximum punch in little bites.
5. Variety is crucial for any regular running routine. It does not take long to get tired of energy bars and gels. Test and develop foods withsome variety, such as carrots or beets, almond butter on whole grain bread, organic nut butter sticks for the ultra winter runs, dried fruits such as dates, blue-berries, or apricots, homemade energy bars, fruit bars, a bag of salted almonds, or fresh fruits like banana or sliced mango.
Superfood Recipes
PRE-WINTER RUN
Breakfast of Champions
Ingredients:
* 1/2 cup quinoa, cooked
* 1 tbls flax seed, ground
* 1 tbl hemp seed, whole
* 1/2 tsp agave nectar
* 1 tbls dried fruit such as cranberry or raisins
* 1 cup rice or almond milk
Preparation
Place all ingredients into a bowl and serve. Eating the right nutrients before a winter run should be easy. This is one recipe that shows you how. Makes one bowl. (Tip: Mix and match the types of seeds and fruits you include in your cereal to change the flavor3. How about a few fresh seasonal berries?—not too many, enough to add a little freshness to every bite.)
WINTER RUN
Booster Bars
Ingredients:
* 2 cups pitted dates, chopped
* 1 tbls water
* 1/2 tbls lemon juice
* 1/4 cup sunflower seeds, ground
* 1/4 cup hemp seeds, whole
* 1/4 cup shredded coconut
* Pinch sea salt
Preparation:
Place dates into a food processor with water and lemon juice and blend. Add all other ingredients and blend together. Cover a square baking dish with wax or parchment paper and place mixture evenly throughout. You want the mix to be about one inch thick. Refrigerate for one hour, then cut into desired size pieces and freeze to be eaten as desired. Makes about six full-size bars. (Tip: Try making these bars with a little cocoa powder or almond butter to change the flavours.)
Adam Hart is a nutritional researcher, professional speaker, life coach and author. Hart is the founder of Power of Food, of Squamish, British Columbia, www. poweroffood.com.
This article was first published in IMPACT MAGAZINE, Food & Nutrition, Nov. 2009
The holidays are just a few weeks away. This time of year always brings a smile to my face as I watch friends and family prepare for the coming festivities. What a special time of year when so many of us put aside our daily routines and engage in community events such as craft fairs and pot lucks.
With so much of our lives based on the go-go-go experience it’s nice to step back from the mass influx of things to do and just be present with the people around us. Keep reading to find out my top three resources for you to begin tapping into unlimited power.
In this video I am going to show you how easy it is to use two ingredients to make your own power bars that will boost your energy and allow you to stop the mid afternoon crashes.
2 Ingredient Power Bars
Dates & Whole Oat Groats
I soaked 2 cups of chopped pitted dates & 1 cup of raw whole oat groats separately in water overnight. In the morning I placed them into a food processor with just a 1/2 cup of the water the dates soaked in. Blend them together to create a paste. I then layed the mix out on my dehydrator trays and dehydrated for 24 hours. Once done, they will be more like power crackers than power bars. Place in your freezer and eat them as a high energy snack throughout your day.
Fly with me to an exotic local hidden deep among the Greek Islands to discover mouth watering local food. Take a break from your day and enjoy a little Power of Food adventure while relaxing from the comfort of your desk/sofa/chair/. Watch all the action below and learn what makes local Greek food so healthy!
Ever wonder what others are eating for breakfast half way around the globe? Wonder no more! Watch this video of my adventure in Turkey and discover the salty, creamy, sweet and savory breakfast delights local Turkish people enjoy almost every morning.
Will this be another New Year when you wonder how it got to be the end of February and still you have not begun to go after those New Year resolutions? How many of you know what it’s like to start the New Year off with great intentions towards your health, but only find yourself in the same old habits that hold you back from looking great and feeling even better? “I am going to lose 25 pounds in the next six months,” “I am going to start eating healthier food,” “I will begin an exercise routine that will boost my energy levels up.”
Do any of these sound familiar from years past? If so, make this years resolutions count! I am one who knows from past experience it is not easy to achieve results unless willing to take a few simple steps to ensure success. These are five of my simple steps that will make all your New Years resolutions count.
5 Steps to Making Your Resolutions Count
1. First off you need to set your intentions. Take one hour to yourself and close your eyes. What comes up for you? What do you see one week from now, one month from now, one year from now? Write down all that you would like to achieve in the coming year and set your intentions towards attracting all your desired results.
2. Now that you have set your intentions it is time to begin visualizing. Each morning before you get out of bed, spend 3-5 minutes visualizing yourself already having achieved all your desired results. If it’s losing a few pounds then visualize how you would look and how it feels. If it’s more energy you’re after, imagine having abundant energy the minute you wake up. How would your day look if you were able to be on high alert morning to night? It is all possible, and visualizing your results a few minutes each day will help your resolutions become reality.
3. Once you set your intentions and begin visualizing each day, you must now begin to take action. It is in taking daily action that all your desired results become reality. The key to taking action is to make sure whatever you set out to achieve is possible. This means you must take small daily action steps towards success. For example, if I wanted to add more exercise into my life I would NOT wake up tomorrow and jog three laps around my block. Instead I would wake up and take a walk around my block once. The idea is to take small achievable actions steps each day so that you feel what its like to succeed. The more small action steps you achieve, the more success you will experience. This feeling of success will only set you up for more success and eventually full achievement of all your desired results.
4. Your intentions have been set, you are now visualizing having achieved amazing results and you are taking small daily action steps towards these results. Now its time to celebrate, celebrate, celebrate! Celebration is another key to manifesting all your life’s goals. Every day you need to celebrate as much as possible. The minute you finish visualizing in the morning, celebrate, when you have completed each daily action steps, celebrate, when you see your kids playing outside in the snow, celebrate. Take a look around you right now and see all that you have in your life worth celebrating. Even the smallest things are worth a pump fist in the air and a big yahoo. As odd as this may sound, celebration is what sets your vibration to positive and only brings you more positive results in return while making you feel amazing. I dare you to try it.
5. We are creatures of habit and for many years you have been doing the same continuous actions over and over again that have created the habits you currently have. The only way to break free of your junk habits is to disrupt the old pattern and introduce new ones. That is why it is so important to set your intentions, visualize everyday, take small daily actions steps, celebrate and finally get support. Many of our conditioned habits are tough to break. Having someone who you can share your successes with as well as talk to in times of need, is crucial to ensure you stay the course as you strive to achieve all you health goals. Support could come from a loving family member, a good friend, a personal trainer, or a success coach. No matter where your sup-port comes from, it is important to share your intentions with some-one who will provide encouragement along the way.
New Years resolutions don’t have to be just another tradition that is forgotten by the end of January and revisited come December. Follow the tools for success above and ensure that this New Year brings abundant health and lifelong prosperity.
This article was first published in Sea to Sky Newspaper, Dec. 2008
Winter is coming. As much as we would like to deny the fact that the summer has come to an end, there is no doubt that the mountain tops will soon be covered with fluffy white gold. For an outdoor enthusiast, the winter brings another season of adventure on the mountain. Skiing has become my winter passion over the past 10 years and as the climbing season comes to an end, another season begins.
For years I have chased the mountains in search of fulfilling an inner desire to push myself to the brink of self discovery. Striving ever higher to push the limits of human ability is what initially led me to the discovery of the Power of Food. As a kid from Toronto, it was quite tough at first keeping up in the mountains with so many great athletes from BC surrounding me.
Within two years of entering the mountain life I found myself with the ability to succeed with many of my outdoor pursuits while gaining knowledge on how to fuel my body to achieve maximum performance. One of my key discoveries in those early years had to do with the way I fueled myself during intense exercise. Having come from a background of eating nothing but simple, refined, over-processed foods, it was no wonder taking chocolate bars for long touring days on my skis did nothing but provide me with a quick burst of energy, followed by a big crash. My choices for fuel often left me struggling to keep up as I continuously watched my friends cruise past me in a sea of white powder. I knew my ability to become stronger, faster and increase my endurance had to do with the foods I was choosing to eat.
I began to turn to a number of different power bars found in most grocery stores such as Powerbars and Cliff bars, to help myself perform better. I quickly learned that many of these options were no better than eating a chocolate bar. With so many power bars on the market, it’s very tough to figure out which ones are best. Over the past 10 years we have seen the health bar industry grow from four key choices to now well over 60 varieties to choose from, as well as confuse us. When was the last time you had a look in your grocery store at the number of health bars available? Many of these power bars offer quality ingredients, but with so much choice, how do you know which ones are best? It was through this frustration and confusion that I began playing in my kitchen to come up with my own power bars to take on all my mountain adventures. I was looking for something that was easy to eat, simple to make and offered quality nutrients for sustained energy and tasted great.
Synch Article small
Synchronicity Magazine
I can’t count how many commercial bars I tried that tasted like cardboard or left an aftertaste worse than the liver and onions I once tried as a kid, only once. Since discovering I could make my own bars that offered me high quality ingredients and endless energy, I have not spent a single dollar fueling myself with the useless health bars found on most grocery store shelves.
This recipe is great for all your mountain adventures, but should not be missed for an afternoon snack while at school, work or just on the go. I call them ‘Adam’s Power Booster Bars’.
ADAM’S NUT FREE Power Booster Bars
* 1 cup chopped pitted dates
* 1/4 cup hemp seeds
* 1/4 cup sesame seeds
* 1/4 cup sunflower seeds
* 1/4 cup shredded coconut
* 1/4 cup lemon juice
This recipe is great for the kids. Get them involved when making these bars and enjoy the art of healthy cooking together.
How To Prepare
Chop with a knife all your pitted dates to ensure there are no pits before placing into your food processor. Place the chopped dates into your food processor. Add in all other ingredients and process until blended together. Place the mixture into a small baking dish. Pat down the ingredients until evenly spread throughout the baking dish. The spread should be about bar size in height. Place in your fridge overnight. In the morning cut the mixture into bar size pieces and place individual potions into the freezer. Pull out a bar as needed.
Recipe Tips
1. Feel free to add a tablespoon of cocoa powder to make chocolate power bars.
2. Add 2 tablespoons of all natural peanut butter to make peanut butter bars
3. Add your choice of nuts such as crushed almond or pecans into the mix to create different bars.
The high quality protein, essential fatty acids and great complex carbohydrates found in these bars makes this recipe ideal to cure the mid afternoon crashes while at school, at work or on the go. They are also a great energy boost for all your outdoor adventures.
Adam Hart is a speaker, trainer, author and coach. Adam Hart is also the founder of Power of Food. Adam brings awareness of the importance of heal their eating choices to thousands of people through public and private workshops. His Power of Food presentation has become a desired addition to many events, organizations and corporate wellness programs looking to increase energy, improve productivity and overall well-being. Visit http://www.poweroffood.com to find out more or call 1-877-222-2950
This article was first published in SYNCHRONICITY MAGAZINE, JAN. 2009
Hi Everyone,
Welcome to another addition of Adam’s Apples
Today I want to talk to you about one of my favourite road tripping snacking choices, the sunflower seed. Sunflower seeds are a versatile snack that can be eaten raw and don’t require any preparation. Place a bag of these high nutrient seeds on your dashboard and away you go.
Sunflower Seed Power
Sunflowers are a great source of protein, fibre and carbohydrates. What make this seed extra powerful are their healthy dose of essential fatty acids and Vitamin E as well as a great mix of B vitamins.
How to Use
Sunflower seeds are a great raw snack or in any recipe. Like all seeds, there is no heating required and can be added to increase the nutritional value and flavour of any recipe.
Suggestions of Daily Use
Breakfast: Sprinkle 2 tablespoons into your scrambled eggs, cereal or smoothie.
Lunch: Grind 2 tablespoons in a coffee grinder and spread on your sandwich or put into soup or salad.
Dinner: Grind some sunflower seeds and add them to your mashed potatoes or sprinkle over your vegetables.
Your Power of Food Recipe Sunflower Seed Cheese Wrapped in green chard
Ingredients
* 1 cup of sunflower seeds
* 1 teaspoon of honey Juice from 1 large lemon
* 1/4 cup of olive oil Dash of fresh herbs of choice
* 1/2 teaspoon grated ginger
* 2 garlic cloves
* 1/2 of an onion
* Spices of choice, such as cayenne or other punchy spice
* A pinch of sea salt and pepper
* Green chard leaves to wrap the sunflower seed cheese in.
How to prepare
Soak sunflower seeds in fresh water overnight (6-10 hours). Saute the garlic and onions with the little olive oil and honey for only 2-4 minutes. Place soaked seeds (rinsed and strain) in a food processor with all other ingredients and process. Once done, place a small scoop into a piece of the green chard and wrap. Now that’s a healthy and delicious meal to impress.
Beyond Basics
Once ground, sunflower seeds can be used as a great substitute for flour in any recipe. Substitute 1/4 of flour required for 1/4 cup of ground sunflower seeds.
Recipe Tip
Try roasting a handful of sunflower seeds in the oven at 350° for 5-8 minute (until a little brown). Keep an eye on them because they cook very quickly. This will bring out the natural oils and add a flavour burst to your salads or anything else you choose.
If you enjoyed this recipe visit http://www.poweroffood.com for more free stuff as well as Adam’s Favorite Recipe’s E-Book.
This article was first published in RV TIMES MAGAZINE, Nov. 2008
