Unleashing The Beast :: FitBob

For those who don’t know, my father has been battling (and conquering) prostrate cancer recently. His latest tests are all good, and he has a great outlook. I’m a firm believer in the mind-body connection, often using visualization techniques for muscular growth (they’re like mountains!) and overall health (picturing my body destroying and flushing all toxins.)

Recently, a friend expressed concern over estrogen content in soy and it’s effects on men and women. I had my father send me the following resources from research he has done, hope you find them useful.

Here are a number of links to articles for and against on soy and prostate cancer. Some have an agenda, but have cited research papers from people at institutions that don’t have agendas. You have to sort out the pros and cons. My favorites are actually not listed below. They are books: The Spectrum by Dean Ornish, Foods to Fight Cancer by Richard Beliveau, and Anticancer by David Servan-Schreiber. See also a study by Gordon Saxe at UCSD on the effects of a plant-based diet (including soy) on the PSA doubling time od people diagnosed with cancer of the prostate.

Mar 14, 2008 … A compound found in soybeans almost completely prevented the spread of human prostate cancer in mice, according to a new study in Cancer …
www.sciencedaily.com/releases/2008/03/080314085038.htm

SoyNutrition.com
Mar 16, 2007 … TOKYO — Diets rich in soy may protect men against localized prostate cancer, but paradoxically may increase the risk for advanced prostate …
www.medpagetoday.com › … › Urology › Prostate Cancer

WebMD.com
Sep 24, 2004 … A soy-rich diet, thought to prevent the development of certain cancers, may improve the prognosis for men diagnosed with prostate cancer.
www.webmd.com/prostate-cancer/…/soy-improves-prostate-cancer-outlook

About.com
prostatecancer.about.com/od/riskfactors/a/soyprostate.htm

csmc.edu
Cell culture and animal studies have shown that genistein inhibits tumor growth. In one study, a group of human prostate cancer cells was treated with …
www.csmc.edu/3421.html

Excerpted from a good article on performance, weight management and nutrition:

“For a number of sports, losing weight, and in particular, reducing body fat, can mean the difference between finishing in the middle of the pack and standing on the podium. Dropping a few pounds may confer an advantage, because it increases your power-to-weight ratio, a term that describes the amount of power you’re able to generate relative to the pounds you’re packing. For a Tour de France cyclist on a mountain stage in the Alps, having the same or more muscle power while carrying less body weight means faster ascents. For runners, every pound that you’re not schlepping around a track or course has a positive impact on pace. Other athletes wish to lose weight to compete in a specific weight class or because appearance is an important element of their sport.”

Full Article at Powerbar.com

Wash and dab dry spinach.
Put tablespoon or so of olive oil in large fry pan.
Mince a clove or two of garlic and saute for a minute or so in oil.
Place spinach in same pan.
Toss to cook evenly.
When wilted, add a tablespoon of (preferably) fresh basil and a tablespoon of lemon verbena, both chopped.
Cover and simmer for a few minutes then serve.
Enjoy!

Since most ground beef comes in one pound packages, I cook up four servings at a time and refrigerate leftovers for easy grazing later.

Dice one medium onion, saute with olive oil, garlic, and black pepper. Add other spices to taste. Add ground beef, mixing occasionally until browned. Add 1 tablespoon olive oil to pasta water; cook broccoli plain (in water only) and sprinkle with lemon juice before serving.

One serving is:
112g (1/4 pound) 96% Lean Ground Beef
56g dry (135g cooked) Whole Grain Rotini
Organic Pasta Sauce
Broccoli with Lemon Juice

CPF ratio: 45-40-15

340 cals, 33g protein, 38g carbs, 6g fat (1.5g sat) /serving

(calories approximated, does not including sauce/veggies – those are freebies!)

“You are an artist, and the bars, weights, machines and food are your tools. As an artist controls his brushes, hammers and chisels, so to must you control yourself so you can create the kind of body that is good enough to be framed.”
- Mind Pump

Randall Mack has an interesting post on the obesity problem in America, here’s an excerpt:

“It starts on the demand-side of the obesity equation. A multigenerational fix is needed as everything from increasing human exercise and the population`s physical activity to education on food choices to reduction in out-of-control consumption are needed to fix the problem. That means long-term behavioral changes. I think the government has given up on an entire generation. Changing behaviors is difficult the older one becomes. So one of the clear foci has become kids, and the encouraging – or demanding – of physical activity and fresher foods in schools rather than sedentary video gaming and McDonalds. It is a revolution that will be led on the demand-side of the equation.”

Full post: http://randallmack.com/japan/americas-obesity-problem/

2 scoops protein

2 tablespoons natural peanut butter

Blend with milk/water until creamy

Stick in freezer for ~30 minutes and enjoy!

440 cals, 56g protein, 13g carbs, 18g fat/3.5g sat

(2 scoops whey, jif creamy, water)