Subscribe to alexcurtisfitness.com; Website change.

Hey everyone!

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If you’re currently following me I just want to let you know that I’m migrating my followers over to my new website, alexcurtisfitness.com. This means you won’t my posts via email anymore unless you subscribe to that site. I’ll still show up in your newsfeed but if you want weekly recipes, fitness advice, and product offers just go to alexcurtisfitness.com and a subscription notice should pop up. Just enter your email and you’re all set.

So, what’s new with this site?

A lot. The page got a total make over and there’s a lot to look forward to within the next several months including:

1) A much bigger recipe selection list: Mexican Cuisine, Breakfasts, Healthy Snacks, Kodiak Cakes Recipes, Smoothies, Green Tea Smoothies and more!

2) E-commerce: I can’t reveal what’s happening yet but you’ll be able to purchase products directly from my page.

3) Easier navigation.

4) Relevant Ads: There will only be a few ads per page and they’ll be totally relevant to you and not invasive.

Subscribers will get special deals and discounts on products when the e-commerce is officially up and running so definitely consider it, especially if you love bangin’ health food.

Lower Your Blood Pressure with the DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, is a diet guide specifically geared towards reducing blood pressure and preventing hypertension for people with elevated blood pressure.

The DASH diet also incorporates a balance of daily physical activity, smoking cessation, and medications necessary to lower blood pressure to healthy levels.

“The DASH diet and the Mediterranean diet are the two dietary styles recommended by the American Heart Association/American Stroke Association for the prevention of stroke.” – Yasmine Ali, MD. For the record, the Mediterranean diet is probably my favorite diet as far as variety of flavors and nutritional value goes. Mediterranean cuisine is typically higher in polyunsaturated fats (plant-based fats), complex carbohydrates, lean protein and a lot of fresh vegetables.

The DASH diet is centered around decreasing:
1) total fat & saturated fat
2) high levels of dietary cholesterol
3) extraordinarily high levels of dietary sodium intake

And increasing:
1) Total vegetable intake
2) Total fiber intake
3) Total fruit intake
4) Potassium, calcium and magnesium intake

5 Diet Hacks to Increase Vegetable Intake

5 Easy Ways to Lower Your Sodium Intake

How can you get started on the DASH diet?

First, speaking to your physician or dietitian and make sure the DASH diet is right for you (and if you’re hypertensive chances are it will be). Then, you can go directly to the NHLBI Guide to Lowering Blood Pressure and learn as much about the DASH diet as possible so you understand it better going in.

Essentially the DASH diet is a guide to healthy living that anybody can follow, hypertensive or not. Odds are if you’re following a healthy lifestyle (daily physical activity, high fruit & vegetable intake, high fiber intake, balanced meals, no smoking, etc.) your blood pressure is right where it needs to be. If not, then the DASH diet is a great opportunity to learn how to live a healthier lifestyle. I was taught the DASH diet in my Dietetics classes and the concept is something I wholeheartedly believe in.

How to Detox Without Buying Expensive Products

The original post by Yasmine Ali on Verywell.com is right here if you want to check it out!

Tips for Buying New Supplements

Your plastic scooper scrapes against the bottom of the container reminding you that you need to place an order for more whey protein, pre workout, BCAAs, fish oil or whatever your weapon of choice is. You’ve been stretching out your supplements to last as long as possible so you don’t have to empty your wallet on the stuff again. Here are some tips on how to soften the blow and spend as little as $25-30/month on your favorite supplements.

1. Understand the ingredient list.

If you’re looking for a whey protein supplement, all you need to do is look for a reputable brand (preferably one you’ve tried before) with a great flavor whey protein. A $20 tub of whey protein will produce the same effect as a $50 tub of whey protein if the primary ingredients are the same. I generally buy whatever is on sale at bodybuilding.com or amazon and I try to keep it around $40 for 50+ servings. I base my main decision off of point #2.

5 Reasons You Should Supplement BCAAs

2. Servings/Price.

If I can get a 70 serving tub of whey protein for $50 vs. a 50 serving tub for $40, I’ll choose the former because that’s the better value. The same thing goes for pre-workout (which generally comes in 30 serving containers). I generally don’t spend more than $20 on a pre-workout because that market is also pretty saturated and competitive.

Budgeting Your Supplement Plan

3. How long will the product last if you take it consistently?

If you have a 30 serving container of product that you use every day then you can expect it to last you 30 days (obviously). Are you going to take pre-workout every day? Probably not. You’ll probably only take it 4-5 days per week so it should last you roughly 6 weeks. Keep that in mind when you’re budgeting. If you only want to spend $30/month on supplements then look into the servings/price and how long the container will last you so you know exactly how much you’re spending on your supplements each month.

4. Do you need the supplement or is it hype?

The guy at GNC that sold you the 90 servings container of rare African mango skin extract that will “TARGET AND TORCH BODY FAT!” is just pumping up his commission. I’ve been ripped off and millions of other people have been ripped off like this. Look into only seriously researched supplements like whey protein, BCAAs, caffeine, and of course only consider reputable brands.

Does Your Pre-Workout Have These Ingredients?

My Current Stack

Xtend Perform BCAAs Black Cherry

Scivation Vanilla Whey Protein (30 g of protein/serving)

Neon Sport Volt

I do the majority of my supplement shopping on Bodybuilding.com and Amazon, hunting for the best deal. With Bodybuilding.com you generally get impressively fast shipping and some free goodies but at $8+ for shipping it’s really your best bet only if you plan on buying in bulk. With Amazon you can typically pay a little less and get free shipping but you don’t get samples, magazines or become a part of the Bodybuilding.com community.

Check out my Instagram & Facebook page for more advice!

 

Here is How Virgin Coconut Oil Can Improve Your Health and Help You Lose Weight — Galit Goldfarb’s Blog

Here is How Virgin Coconut Oil Can Improve Your Health and Help You Lose Weight Coconut oil is extracted from the meat of the coconut from the coconut tree which is native to tropical parts of the world like East Africa, SE Asia and the Asian subcontinent. Coconut oil has been used for cooking for […]

via Here is How Virgin Coconut Oil Can Improve Your Health and Help You Lose Weight — Galit Goldfarb’s Blog

Your Nutritional Labels Are About to Get More Honest — TIME

After 20 years, nutrition labels on packaged foods will have a new look. On Friday, the U.S. Food and Drug Administration (FDA) and the White House announced final changes to nutrition labels, which will be required on packaged foods within the next two years. The long-awaited changes included a specific call-out for added sugars—sweeteners added…

via Your Nutritional Labels Are About to Get More Honest — TIME

What Are The Best Times to Eat Junk Food?

The answer you want to hear is “all the time” but unfortunately we all know that isn’t the case. So what are the best times to eat junk food and why? There are two specific times of the day that I’ll allow…occasionally even encourage eating “junk food” and there’s a reason for it. I’m an advocate for eating clean 80% of the time  and living life the other 20% of the time. The 20% that you’re more flexible you should try to work around these times of the day:

1. First thing in the morning.

Let me make this clear, nothing feels better than eating a large, well-balanced breakfast consisting of fruit, vegetables, protein and complex carbs. There’s just not. However, first thing in the morning is one of the best times to eat things like pancakes and jelly donuts because your insulin levels are low from 6+ hours of fasting. You may experience a sugar crash but that sugar is less likely to be stored as fat for two reasons. First, because your blood sugar is low from fasting your body is more likely to use that sugar. Second, you have the whole day to burn off that jelly donut. Again, you would get the same blood sugar spiking benefits from eating fruit in the morning.

What You Should Eat 2 Hours Before Your Workout

2. Directly after your workout.

An intense workout will deplete your muscles of glycogen (blood sugar) or at least burn  a significant amount of it. Post workout pancakes, Gatorade, donuts, Swedish Fish, and other high-sugar foods make great post-workout meals because they replenish glycogen quickly. This is why it’s common to see bodybuilders posting insanely delicious post-workout meals on Instagram.

What Should You Eat Post-Workout?

People assume dietitians and nutritionists will force them to eat celery sticks and boiled chicken but here’s some insider advice: dietitians teach you how to incorporate your favorite foods into your diet, not exclude them. It comes down to quality of life, balance, variety, and moderation. Learn the 80/20 Diet Rule, practice it, and stay active. Improving your health is really that simple, we just tend to overcomplicate it.

Want more advice?
Tweet me & follow me on Instagram. Plus, you can always check out the new Advice column on my homepage menu for advice on dieting, training and supplementation.

P.S.
Check out these awesome cheat meals:
Maple Glazed Jelly Pronuts Recipe made with Kodiak Cakes Powercakes Mix
Protein Cookie Cheat Meal in 15 Seconds
The Ultimate Kodiak Cake Pancake Stacks (Recipe)
Strawberry Banana Protein Smoothie (Recipe)

Try these healthy cheat meal alternative!

Kodiak Cakes

Nuts n’ More

Chili Bacon Bison Burger with Garlic Parmesan Sweet Potato Fries Recipe

Bacon makes everything better. Chili makes everything better. I was the catalyst that made them join forces for this Bison burger recipe. Imagine a juicy bison burger topped with melted cheddar cheese, smoky bacon and a big spoonful of spicy chili in between a buttery garlic toasted challah bread bun. Not sold? What if I pile a bunch of crispy parmesan, garlic and herb sweet potato fries next to it? Where are the greens, you ask? I added a cherry, almond spinach salad to the plate for a pop of color and flavor.

chili bacon bison burger garlic parmesan sweet potato fries white wineChili Ingredients
1 lb of ground turkey
1 cup of black beans
1/4 cup chopped onions
2 tbsp. chopped garlic
16 oz. tomato sauce
1 tbsp. red pepper flakes
2 tsp. chili powder
1 tsp. oregano
1 tsp. onion powder
1 tsp. garlic powder

 

Sweet Potato Fries Ingredients
2 large sweet potatoes
1/4 cup olive oil
2 tbsp. grated Parmesan cheese
1 tbsp. chopped garlic
1 tbsp. italian herbs (parsley, oregano, basil)
* Makes 3-4 servings

Cherry Almond Spinach Salad Ingredients
4 cups of raw baby spinach
1/4 cup split roasted almonds
1/4 cup of dried cherries
1 tbsp. bleu cheese crumbles
2 tbsp. balsamic vinegar
*Makes 2 servings

Instructions
1) Add 4-6 oz bison burger patty to a grill on a high flame.
2) Cook for 4-5 minutes on each side for medium rare.
3) Add 2 tbsp. of shredded cheddar cheese atop the burger.
4) Spread butter, herbs and garlic on a challah bread bun and toast on the grill until golden brown (30-60 seconds)
5) Plate the toasted bun.
6) Place the bison burger on the toasted bun and top with bacon & 2 tbsp. of chili.
7) Pile your sweet potato fries next to the burger.
8) Add your cherry almond spinach salad to the plate.
9) Serve.

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