10 Foods That Will Change Your Body (Grocery Shopping in Beirut, Lebanon)

When it comes to beautiful lean bodies, grocery shopping can make or break your fitness efforts. 

This is why I've just started the: What's In My Cart Series.

1- Chicken Breasts: Buy the frozen variety and store in the freezer at home so that you always have a lean source of protein at hand.

2- Whole Oats: They're one of my favorite complex carb sources that help give a sustained energy release throughout the day, give the body healthy fibers and curb hunger by keeping blood sugar levels stable.

3- Lean Steak: It's an excellent source of protein with complete amino acid profile.

4- Ground Beef: I choose the leanest cuts and ask to grind them, then adding spices, such as burger spices, I can form into patties at home and grill in a pan in just a few minutes. Top with grilled tomatoes and onions, along with some mustard, and you've just made a healthy burger!

5- Cereal Kaak: Most of them have oils, even the whole-wheat variety, to enhance texture and prevent breakage. This one contains no fat whatsoever, and I enjoy a couple of pieces with my morning cup of green tea.

6- Tuna in Water: It contains higher beneficial omega 3 fatty acids, because water and oil don't mix. While the one with oil, when you drain it, because oil and oil mix, you risk losing the healthy omega 3 fatty acids.

7- Unsweetened Raw Cocoa Powder: It's a staple in the Fit and Wit kitchen. I use it with the greek yogurt and in different recipes. One tbsp only contains around 10 calories and it's rich in antioxidants without the high fats and sugar calories.

8- Whole Wheat Pasta: Whether in swirls or shells, always pick the brown variety for the lower GI (glycemic index) and the higher fiber content.

9- Amaranth: I was surprised to find it in Lebanon! It's widely available in Latin America and India and closely resembles Quinoa. It's a very healthy source of complex carbs and it's rich in protein.

10- Whole Wheat Rice Cakes: I enjoy this with a tbsp of peanut butter or sugar-free jams. Makes for great pre-workout snack!

Q&A: Do I Burn Fat When I Sweat?

"The only thing to do with good advice is pass it on. It is never any use to oneself." ~ Oscar Wilde

Read on for answers on some of the most commonly asked fitness questions on my weekly Q&A held on  Djoe’s Fit and Wit! 

Q: Does sweat really burn fat? Or is it just a common mistake?

A: Perspiration varies from a person to another. But it does NOT indicate fat loss. Generally, heart rate gives a better indication at burned calories and it can be measured with a monitor.

Q: Girls and fitness: What is right and what is wrong? Cardio first then weight training? Or Weight training only? Or Cardio only? Thanks!

A: A program that comprises both, weight training AND cardio at the same time is scientifically proven to burn more fat, lead to more dramatic results and body RECOMPOSITION which should be the ultimate goal of everyone.

Q: Which do think is better, Creatine monohydrate or creatine hcl? And which do you recommend?

Good evening Philip! Excellent question! I have taken both for a long time.. Although the HCL variety is marketed as being highly superior, I don't think the difference in price is worth it. Monohydrate is much cheaper and has worked for tens of years and most research papers, science and studies were conducted on it. However, one area the HCL might be better is when dieting for photoshoots, it helps pull almost all water intracellularly and not under the skin (water retention) for an extra lean and ripped look...(Doesn't mean monohydrate causes significant water retention either)

Q: How many exercises do you suggest for each muscle group per workout? For example if I am training chest and triceps in one day, would you suggest 3 or 4 different exercises for each muscle group?

A: Excellent question Miryam! If you're doing mid-to-high rep ranges, meaning 8-12, 12-15, or 15-20, then 3 sets per exercise, 3 to 4 exercises is sufficient, but that is generally speaking. Exercises chosen should be primarily multi-joint compound movements because not only those will exert you the most but also are scientifically proven to give best results in terms of fat loss and muscle gain.

Q: What is the best advice you can give someone that often goes through binging? (Mental and nutrition wise)

When it comes to binge episodes, I have three layers of advice.

First one: To surround yourself with positive people who encourage you to reach your goals and help you out rather than ridicule your efforts and try and push you away from them.

2- To eat smaller, more frequent meals with complex carbs and fibers.

3- If you find yourself to be tempted by certain foods at home, discard them, put them out of reach, control your environment and success is guaranteed.

Q: I feel I’m growing too big in size. I am currently lifting weights. I am thinking of stopping heavy lifting for now and work out 2 months insanity at home. If I don't get result, I will go back to the gym and prepare myself for summer. What do you think?

A: Hello Arthur, I would highly suggest that you keep lifting weights, because that helps boost metabolism like nothing else, and ultimately this will aid enormously with your body recomposition and fat loss efforts. Instead of stopping training, what I would tweak is the rest periods. Try not to have more than 45 seconds between sets, and aim for higher reps 12 to 15, and sometimes even up to 20 reps. rest less, do more reps, and i recommend that you do 3 HIIT sessions every week of 20, 25 minutes each time. Keep up the hard work and stay patient. Results will keep coming!

Bodybuilding: Cheapest And Easiest Sushi You Can Prepare At Home

Problem? Many people find that eating healthy and nutritious food can be very expensive. I want to prove that you can eat on a budget and meet your macronutrient needs without burning a hole in your pocket. The protein content is high, and you get a taste of Japan for a penny compared to sushi. Also prepared in brown rice? Awesome! This is the first part of the get-fit-on-a-budget series.

Solution? The Tuna Ura Makis (Video)

What makes this so good?

1.    It is quite nutritious and rich in protein

2.    Easy to prepare and fun to eat

3.    Made with brown rice instead of white rice which makes it a great, complex source of carbs

4.    Inexpensive to prepare

 Ingredients:nts                                                                                                                     

•   Nori sheets (can be found at most local supermarkets)

•   1 can tuna in water

•   Light mayo

•   Mustard

•   Spices

•   Celery

•   Onions

•   Cooked brown rice

 Directions:

                                                                                                                     

1- Spread brown rice on a nori sheet. Add a drop of water to ease spreading the rice.

2- Add the drained tuna with the rest of the condiments and chopped celery and onions.

3- Add any other ingredient you desire.  

4- Roll the nori, chop into pieces and serve immediately! 

Djoe's Tip: Instead of tuna cans in oil, aim for the tuna in water variety. This is not just to decrease the fat content, but to get more omega 3 healthy fatty acids because the oil in the can mixes with the natural oils from the tuna, so when you drain the can, you will lose some of the omega 3s. However, because oil and water don't mix, when you drain the tuna in water, you won't be discarding any of the precious omega 3s.

*Photo courtesy of fast-ed.com.au