• • It sounds like gym heresy but to cook up a complete protein source, as good as any chicken breast, all you have to do is eat the right foods together in one meal. You keep your size and so does your wallet. There are many different combinations of plant foods so you can choose which you prefer. To make a complete protein source, select one food from Group 1 then combine it with any food from one of the other groups. Only one food from the other groups needs to be chosen to make up a complete protein, but you can include more to make the dish tastier and get extra nutrients for a more balanced diet.
    
    Group 1: Carbs
    Breads: white, whole-wheat, rye
    Breakfast cereals
    Rice
    Pasta
    Noodles
    Quinoa
    Oats
    
    Group 2: Legumes
    Peas (yes, mushy peas do count)
    Beans: black, kidney, pinto, baked beans
    Chick peas
    Soya beans
    Peanuts
    Alfalfa
    Broad beans
    
    Group 3: Vegetables
    Potatoes and sweet potatoes
    Carrots
    Pumpkin
    Butternut squash
    Broccoli
    Cauliflower
    Onion
    Lettuce
    Pepper
    Squash
    Spinach
    Cabbage
    Turnip
    Mushroom
    Tomato
    Celery
    
    Group 4: Seeds and nuts
    Walnuts
    Cashew nuts
    Macadamia nuts
    Brazil nuts
    Almond
    Chestnut
    Pecan nuts
    Pine nuts
    Pistachio nuts
    Pumpkin seeds
    Hemp seeds
    Sunflower seeds
    Sesame seeds
  
  
  • Pre-workout meals
  • Eat: 45-60 minutes before training
    
    Group 1: 100g whole wheat pasta
    Group 3: 100g blended broccoli sauce
    Protein content: 15g
    Equal to: 1 chicken breast
    Why: “The pasta is a slow-digesting carb that provides energy for your entire workout while the broccoli is rich in B vitamins, which help release the energy from the pasta,” says Pinnock. “These two foods combine to serve up a solid helping of protein, calcium, vitamin C – all the vital ingredients for a good workout.
    
    Group 1: 2 cups of oats
    Group 4: Mixed seeds and nuts, blueberries
    Protein content: 27g
    Equal to: 3 lamb chops
    Why: “The fibre in the oats will give you the energy to finish the toughest and longest of workouts,” says Pinnock. It’s also high in manganese, which will protect your cells from the free radical damage caused by exercise. The seeds and nuts are high in protein on their own but when combined with the oats they form a slow-digesting protein your muscles can use while you train.”
    
    Group 1: 4 slices whole-wheat bread/toast
    Group 2: Thick spreads of peanut butter
    Protein content: 24g
    Equal to: 1 whey protein shake
    Why: “The bread is another slow-digesting carb that’ll dish up at least an hour’s worth of energy,” says Pinnock. “It also helps your body absorb the protein, iron, calcium and niacin from the peanuts so that you flush your muscles with the vital nutrients to perform at their peak.”
  
  
  • Post-workout meals
  • Eat directly after training
    
    Group 1: 1 cup white rice
    Group 2: 1 cup peas
    Protein content: 12 grams
    Equal to: 1 chicken breast
    Why: “Exercise saps your muscles’ energy and the fast-digesting carbohydrates from the rice shuttle the energy to your muscles to help them refuel quickly,” says Pinnock. “When combined with the peas these form protein, while giving you a good helping of iron and vitamin C – both of which will accelerate your recovery from exercise.”
    
    Group 1: Noodle stir fry
    Group 3: sliced carrots, peppers, broccoli, mushroom
    Protein content: 23 grams
    Equal to: small salmon fillet
    Why: “The noodles supply fast-acting carbs to replenish your energy,” says Pinnock. “When mixed with the veggies the dish provides you with protein coupled with a compendium of every nutrient vital to muscle building and recovery. Feel free to drizzle with olive oil to get added weight loss benefits of the omega-3s. ”
    
    Group 1: 4 slices white bread
    Group 2: 1 tin baked beans
    Protein content: 20 grams
    Equal to: 100g steak
    Why: “This is the only time white bread should be eaten because it, like the rice, gets to your muscles quickly to refuel them, “says Pinnock. “The beans are rich in fibre to leave you feeling satisfied and when combined with the bread are choc full of protein to help your muscles rebuild.”
  A veggie guide to building muscle
• Chicken breasts are staple brawn builders, but veggies are equal, if not better, in their muscle-building prowess. Plus they’re cheaper. Follow this guide to broaden your shoulders and your bank balance.
• thenty five super carbs

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  Twenty Five Super Carbs.
  Now a list of 25 super carbs taken from the book good carbs vs. bad carbs
  I typed this up from that book during overtime at work…..Haaaa Haaaaa
  
  1. Apple= high phytochemical and high fiber food 5 grams per apple
  
  2. Artichoke= high in phytochemical, flavonoids, antioxidants; fructo-ogliosaccharides (FOS)
  
  3. Avadaco= healthy fats, fiber,8 grams of fiber, florida varity is 16 grams of fiber contains glutathione (more than three times that found in other fruits), highest source of lutein, anti-cancer contains more vitamin e than any other fruit.
  
  4. Beets= 3 grams of fiber per cup, high in antioxidants. One serving of beets have more than a third of your daily requirement of folate (folic acid). But folate is found in food, folic acid is found in supplements, good for DNA repair and function, excellent to reduce the risk of heart disease, stroke and colon cancer.
  
  5. Berries= blueberries, strawberries, raspberries and blackberries are among the healthiest fruit carbohydrates due to their high antioxidants. Berries have a phytochemical called elagic acid which prevents toxic chemicals from damaging cells, and causes cancer cells to commit suicide.
  Scientists speculate that antioxidants in blueberries reduce inflammation. Also berries are very low in the GI and make a perfect choice for those low carb dieters.
  
  
  6. Broccoli sprouts= has 10 to 100 times more anticancer stustances in them than regular broccoli, contain phytochemicals (isothiocyanates) which activates glutathione, another phytochemical sulforaphane, kills bacteria which can cause ulcers. Has b vitamins, beta-carotene and vitamin C
  
  9. Brown Rice= bran, top source of B vitamins, thiamin, and the minerals calcium, phosphorus, and iron and fiber, also contains vitamin E
  
  10. Bulgur Wheat= high in insoluable fiber (5 grams per serving) contains B vitamins, phosphorus, zinc, coper, iron, and magnesium.
  
  11. Cabbage= known as an anticancer vegetable high in phytochemical gluththione, as well as vitamin A, calcium and fiber
  
  12. Concord grape juice= Has more antioxidants than any other juice, look for the brand that says 100% concord grape juice.
  Note: I never am a proponent of juice over the fruit, juice takes out the fiber of the fruit and raises the GI a lot, so I actually disagree with this author on this carb
  
  13. Garlic=contains more than 200 biologically active compounds that appear to positively alter the course of many illnesses, antifungal, antibacterial, also contains allicin, which is known to lower blood pressure. Garlic is also good for lowering cholesterol.
  
  14. Greens= beta-carotene, vitamin C, folate, iron and other minerals, also contain phytochemicals that help protect your eyes. Eat one of these a day. Greens are beet greens, collard greens, dandelion greens, kale, spinish and turnip.
  
  15. Kiwifruit= superfruit, Vitamin c, more than double that of an Orange. Has 46 calories.
  
  16. Legumes= complex carbohydrates, protein, they are among the highest of fiber 7 grams per cup, the soluble fiber lowers cholesterol. Has Iron, B vitamins, folate, thiamin, riboflavin and niacin.
  
  17. Oatmeal= contains a soluable fiber called beta-glucan which lowers cholesterol, reduce blood pressure, rich in Vitamin E. Rolled oats, old-fashoned oats, and steel-cut oats are nutritionally superior to the quick or instant ones.
  
  18. Onions= contain phyochemicals called saponins which prevent cancer cells from multiplying, allylic sulfides, which boost immune system and anti cancer.
  Onions are also high in quercetin, an anticancer phytochemical.
  
  19. Oranges= contain phytochemicals, Vitamin C, limonene a phytochemical which helps damaged cells, contains folate. Oranges are high in flavonoids, which are essential for proper absorption of vitamin C.
  
  20. Pineapple= high in Vitamin C, fiber, and the mineratl manganese, which protects your bones and heart. Contain bromelain a known anti-inflammatory and eliminates accumulation of mucus in tussues. Bromelain appears to alleviate diarrhea by healing the mucose. Pineapple also helps prevent heart disease. Eat fresh as processing destroys most of the bromelain.
  
  21. Red Pepper= antioxidant is equal to 10 times that of common vegetables, anticancer.
  
  22. Romain Lettuce= Vitamin C, A, and folate. Romaine has eight times the beta-carotene and twice as much calcium as iceberg lettuce.
  
  23. Sweet Potato= if you had to eat just one vegetable, it might be a good idea to choose the sweet potato. Once for ounce, it is one of the most nutritious vegetables around. Beta=carotene, which converts to vitamin A. A is an important antioxidant, strengthens the immune system. Sweet potato contains fiber, vitamin C, E and the B vitamin thiamin. Only contains 120 cals per medium potato.
  Not to mention PScarb loves these
  
  24. Tomato= contains lycopene, a powrfull carotenoid that works as an antioxidant, protective of the colon, bladder and pancreas, but is mostly known for its role in warding off prostate cancer.
  Tomatoes are rich in Vitamin C and other phytochemicals.
  
  23. Wheat bran= digestive system, natural laxative, helps move excess estrogen from the body.
  
  24. Winger Squash= acorn, butternut, hubbard, and banana squash are all winter squash.
  High in carotenoids, including alpha-carotene, beta-carotene, lutein, and zeaxanthin, all known for different anti-cancer properties. Winger squash is also high in fiber.
  
  25. Yogurt= full of probiotics (favoring life) this healthy bacteris maintains the digestive tract, supports immune system, keeps yeast in check, and other nasty germs, studies show eating yogurt (2) cups a day people had fewer colds.
  Yogurt is also rich in calcium, B vitamins, A, D and protein. Helpful in treating high cholesterol, digestive disorders and kidney problems.
  Choose yogurt that is not sweetened as sugar actually supports yeast production and is not good for you.
  for more info visit www.bodyweightculture.com
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