REVISIT: Where To Start?

So you've decided that it's time to make a change.  You want to eat better.  You want to feel better.  You want to look better.  You want to improve your life.  So where do you start?  Let's look at 5 key things to help change your health and fitness future.

#1: Change Your Mindset

This is absolutely crucial.  You have to look at everything in a different way.  Food, exercise, weightlifting, cardio, priorities; anything that has set you back in the past -- change your thinking about it.  Don't think about food as a crutch or something to do while bored.  Food is fuel; look at that way.  Everything you eat will do one of two things: hurt you or help you. 

Vacation Notice

I'll be on vacation and won't be posting until the week of May 24.  Life has been very active and busy so I've not been able to post lately.

I just wanted to let you know that I'm alive and well.

Until next time...

Intermittent Fasting and The Holy Grail

Today is the 2nd to last day to get Tom Venuto's 'The Holy Grail' FOR FREE.  This $47 value is guaranteed to work if you follow Tom's advice and detailed plan.

The Holy Grail

But I am here to tell you how to make Tom's program even better and more efficient...

The answer: Intermittent Fasting (IF)

You can read about IF in past posts on Sterling Advice:

• Accelerate Fat Loss
• Where To Start?
• I Ain't Quittin' You
• Reduce Inflammation and Live Longer
• More Reasons for IF
• IF's Positive Effects on Metabolic Hormones
• The 'Buy-In' Factor

Until next time...

Meal Idea: Rosemary Grilled Chicken with Squash & Zucchini Salad

I wasn't starving tonight so I cooked a very light and full-of-flavor dinner. The grilled chicken was well complimented by a light, raw squash & zucchini salad (for lack of a better term).

Ingredients:

• 1 chicken breast (1/2 pound)
• Rosemary, thyme, Tony Chachere's, onion powder, garlic powder, black peper
• 1 raw squash, chopped
• 1 raw zucchini, chopped
• 2 slices of red onion, chopped
• A handful of fresh cilantro
• A squeeze of fresh lemon
• 1 tsp extra virgin olive oil
• 1-2 TBSP red wine vinegar
• 1/4 tsp Dijon mustard

Directions:

• Chicken
• Season chicken generously with spices.  Use fresh rosemary and thyme if available.
• Grill chicken
• Squash & Zucchini salad
• Chop squash and zucchini into small pieces
• Chop cilantro and red onion and add to mixture
• In a separate bowl, combine olive oil, vinegar, and mustard
• Add 'dressing' to veggie mixture
• Squeeze lemon juice in veggie mixture and stir
• Add Tony's to taste
• Note: After I cut my grilled chicken into smaller pieces, I tossed the chicken with 1 TBSP of BBQ sauce (a mere 25 extra calories and 6 carbs).
• Enjoy!

Calories: About 300

Macronutrient Breakdown: 62% protein, 21% carbs, 18% fat 

Video: Richard Nikoley interviews Mark Sisson

Below is an interview with Mark Sisson, author of The Primal Blueprint.  The interview is conducted by Richard Nikoley of Free The Animal.

It's a great interview about how Mark's business & experience came about to bring to fruition The Primal Blueprint.  Thanks to Richard for making the video interview embeddable.

Barefoot Running: Legit or Crazy?

Until about 2 years ago, I had never heard of barefoot running.  I mean, seriously?  I'm not talking about kids running in the yard barefoot.  I'm talking full-fledged running on a football field, soccer field, open grassy areas, or pavement.  Huh?

Picture this: you are driving around town and as you are waiting for a red light to turn green, you glance to your right and you see a guy running...barefoot.  'What the...' you say out loud.  Must be some crazy hippie...

So is barefoot running just some fad?  Is it something that's been brought to the forefront lately by fitness blogs, websites, and major newspapers only to fade away with time?  I don't think so.  And here's the reason why:  It's good for you.

Meal Idea: Filet Mignon, Spinach with Cream Sauce & Cottage Cheese

Pretty much everyone enjoys a tenderloin filet mignon (unless your a vegetarian).  I thought I'd share a delicious meal that I whipped up for you to enjoy.

Ingredients:

• Tenderloin Filet Mignon (I used a 7.3 oz filet/.45 lbs/206 grams)
• A bag of spinach (142 grams)
• 1 small onion
• 2 TBSP butter
• 4 TBSP heavy whipping cream
• 4 cloves minced garlic
• Parmesan cheesed, zested (about 20 grams)
• Salt, pepper, other spices

Directions:

• Season steak to your liking 6-8 hours in advance of cooking.  Stick back in fridge.
• Remove steak from fridge about 30 minutes before cooking.
• Chop onion and add to 1/2 TBSP butter -- sauté
• In a separate small sauce pan, melt 1.5 TBSP butter, then add heavy cream, parmesan cheese, minced garlic, and black pepper to taste -- simmer.
• Throw steak on grill.  For an average filet, 5 mins of each side will achieve medium rare (cook to your liking).
• Add bag of spinach to onion and cook down until spinach is wilted.  Season to taste (I like Tony Chachere's)
• Take steak off grill and cover for 5 mins.  This allows steak juice to re-absorb back into the steak and maintain incredible flavor.
• Putting it all together:
• Place spinach on plate
• Spoon 1/2 cream sauce over spinach.
• Place steak on spinach and sauce.  Spoon remaining cream sauce over steak.
• Serve with 1/2 cup cottage cheese.

Enjoy!

Nutrition Facts:
Calories - 965
Protein - 68.9 grams
Carb - 27.1
Fat - 65.5