Why We Start Falling Apart at Age 30+

Relax, you're not Lebron. Now I have to clean up all that chalk!

I'm about a month away from turning 30. There's been a fascinating development in 2016 for all the individuals I grew up with, we're getting old and our bodies no longer rebound as quickly as it used to. Weekend binges with your friends and starvation diets that worked at 20 stop working at 30 and you can't un-do the damage. 

OKAY...Guess I'll start going to the gym you say to yourself.

Most restart training focusing on muscular fatigue (aka "the burn"). There's a huge problem with this type of approach for anyone who hasn't ran a mile since high school.

Muscular tissue regenerates approximately 90 days from end to end. Connective tissue however, takes about 200-210 days to regenerate. There's a HUGE gap there. So when an individual is fairly detrained and decides to go H.A.M at the gym, you're making a big mistake. You cannot cheat time, there's no supplement or happy dance to speed up the adaptation process. You will need to work within those parameters and be patient with your progress.

(Note: Please If it hurts, STOP! It will takes longer to repair an injury than it does to simply avoid it.) 

When we were young we ran around from sun up to sun down. We hit high school and for many it's their first structured athletic program. We believe the body did well based on that structure, instead of the years of activity as a child. If you're good, you continue playing in college. You graduate and get a job. You go to the gym or play basketball every day and get by.

Suddenly you get married and little by little your level of physical activity decreases. Now you have children, and you haven't been hitting the gym. You spend much of the time hunched over at your desk. And your body yearns to be healthy. You join the softball team and blow out your knee rounding first base. I don't know how many children were blowing out their knees rounding first base. When you run around with your kids or join a rec team, an injury is almost always joint related. Very rarely is it an injury to the muscle belly. If a person trains, they often only train one linear motion e.g.- Squats so that injury should come as no surprise.

There's a point where you abuse the body that it will not come back from.  We all see older adults with an extremely hunched forward posture, neck extended hard and chin up to see where they're walking. They can't fix this, the vertebrae are rectangular and years of being hunched over it compresses the front end into a trapezoid. Once it gets to this point, it's game over.

The same thing occurs to our muscle bellies. Individuals who get frozen shoulder or impingement, that's because you stop using the muscle. Lean muscle is metabolically expensive (meaning it requires a lot of energy and calories to maintain it) by not using it the body sees it as non-essential and will begin breaking it down. Of all the processes in the body, endurance is regained the easiest, followed by muscular strength, mobility though once lost takes the longest to regain.

As the muscle begins to lose its' size, but the body will begin to deposit collagen on it and the belly will shorten. For example, the traps start shrinking until a lot of it is connective tissue along the edges and you end up with that silhouette above.

Keep this in mind when you see an adult who's hurting, shuffling their feet and can't pick up their knees with their necks extended; remember they weren't this way when they were 30. This is because of inactivity.

 If it happen to them, it can definitely happen to me too. 

Master Chef 201: Braising

Braising is one of my favorite cooking techniques. It allows you to take a tougher less expensive cuts of meat and create some of the tastiest dishes you'll eat. Braising often takes a few hours to break down the connective tissues (collagen) from the muscle fibers via dry and moist heat cooking methods. All braises follow this typical order. 

1. Sear the meat and vegetables over high heat. 
2. Add liquid and often an acid to further tenderize the meat. 
3. Turn heat down to low and cook until meat is fork tender. 
4. Reduce liquid into sauce or gravy.

Here's one of my all time favorite dishes Beef Bourguignon. This recipe is a quick version adapted from Thomas Keller's Bouchon cookbook. 

1/2 bottle red wine, such as cabernet sauvignon

1 onions, diced

2 carrots, diced

2 celery stalks, diced

4 garlic cloves, minced

2 tbsp flour

1/2c chicken or beef stock

3 thyme sprigs

6 Italian parsley sprigs

2 bay leaves

1/2 teaspoon black peppercorns

2 1/2 pounds boneless short ribs or chuck (about 1 inch thick)

2 carrots, obliquely cut 1/2 inch cooked* 

1 box button mushrooms, cleaned and sliced, cooked*

10-14 white pearl onions, cooked* 

METHOD

• For the beef: Trim excess fat and any silver skin from the short ribs. Cut the meat into pieces approximately 1 1/2 to 2 inches by 1 inch thick.
• Heat a heavy bottomed pot, when the oil is hot, add only as many pieces of meat as will fit comfortably in a single layer; do not crowd the pan or the meat will steam rather than brown. Once the meat has browned on the first side, turn it and continue to brown the meat on all sides, about 5 minutes total. Transfer the meat to the paper towel-lined baking sheet. Brown the remaining meat in batches, adding more oil to the pan as necessary.
• Add the onions, carrots, celery, and garlic to the pot, stirring and cooking until the vegetables are translucent.
• Sprinkle 2 tbsp of flour over the vegetables and mix together.
• Add back in the beef, and both the stock and wine. Pour enough wine to barely cover all the meat.
•  Bring the pot up to a simmer and turn the heat down. Braise the beef for 1 1/2 to 2 hours, or until the meat is very tender. Periodically skimming off any scum that rises to the top. 
• Transfer the meat to an ovenproof pot or container. 
• Strain the braising liquid twice through a fine strainer or a medium strainer lined with a clean and dampened tea towel or cheesecloth, straining it the second time into a saucepan. Discard the vegetables.

While the Beef cooks...

• Peel and cut the carrots into about 1/2 inch pieces. Add a pad a butter of butter to a pan and sauce until nicely cartelized. 
• Trim the mushroom stems flush with the caps. Heat the butter in a large skillet over high heat until it has melted and the foam has subsided. Add the mushrooms, reduce the heat to medium-low, season with salt and pepper to taste, and cook gently, tossing often, until the mushrooms are lightly browned and tender, 2 to 3 minutes. Set aside.
• Final garnish is to add another pad of butter to a pan, and cook the pearl onions. This I would leave alone for a few minutes before shaking the pan so that the onions can get some nice color to them. 

Finally add the carrots, onions, mushrooms. Season with salt and pepper to taste and enjoy.

Whole Foods ISN't Only For Rich People

(WARNING: RANT COMING!)

Yes let me repeat that, Whole Foods isn't only for rich people.

Yes I know some items there are overpriced, but it's also a great market for those who want more transparency in where their food comes from and how it was sourced.

A lot of things are more expensive because it costs more to humanely raise a piece of cattle than the feedlot variety you pick up ON SALE! at the supermarket for 1.99/lb. Cliche as it may be, but you get what you pay for.

This article published a couple of weeks ago below encapsulates the problem with the perception that Whole Foods is only for the rich, especially here in Los Angeles. 

Take a moment to read this...I'll wait.

Waiting....

Okay you're back! $74,371! Are you kidding me!? Here's where I really go Hulk smash and punch in a bosu ball.

(Note: I am aware that these numbers don't add up to 74,371, I'm only quoting the article)

$37,185 for those necessities, $22,311 for fun and entertainment, and $14,871 for savings.

So in order to live comfortably you HAVE to earn over 70K to be comfortable. Are you insane? What city are you living in that you think you need to earn that much. MOVE somewhere more affordable!

Seriously what bizzaro planet do you really think you would be better off spending $7,439 more dollars on FUN than SAVINGS!? If you're a single person living alone or with a significant other and you're pulling in 25-30k a year; you'll only feel strapped because you feel entitled to a better living condition!

Most cities in Southern California Los Angeles area have affordable 1 bd/1ba options in the $1,100-1,300 range.

1 Person @$30,000/YR, $2,500/MO

• Rent: $1,200
• Food: $300
• Utilities: $60
• DSL: $25
• Gas: $80
• Insurance: $60
• School Loan: $500

Even projecting on the higher end for food and a school loan which you could easily change into car payment, you're still left with $355/mo! Is this an ideal set up? No, but you can still put away $100/mo which is more than most do and still have about $250 to go out a weekend or two. Want to save more? Get a roommate to go 50/50 on rent or find ways to cut back on food costs and all the "have to do" things like after work happy hour. 

You want to go to coachella? Guess what you don't currently earn enough money to go! Movies every weekend? Disneyland annual pass? I ought to slap you upside the head. You can faceplate into the pavement if you even think about charging those types of expenses. 

I know that I can purchase the same organic kale from the exact same farm at a Sprouts market for $0.75-$1/bunch less than at Whole Foods. Are you going to drive to another market? Well if you want to eat well and save some money, plan your drive ahead of time and you can. Even better deals are found at a farmer's market, which most cities offer at least once a week and often have fresh kettle corn for you to happily splurge on!

Since this is a fitness site I would be remiss if I didn't mention physique athletes. Just because you enjoy the competition doesn't mean you HAVE to be a physique athlete. If you actually care about the long term health of your body and the environment, then buying feed lot water injected, antibiotic laden chicken breast value packs shouldn't be in your cart. Maintaining a particular sized physique is hard on the wallet, but also understand this: It is YOUR choice to do this. No one is holding a gun to your head saying COMPETE!!!!!!

One can consume a reasonable amount of protein (1g per kg) to maintain a good physique, which is an arbitrary self imposed standard of course, then you SHOULD be able to afford meat from a place like Whole Foods. If you decide this isn't important, then don't complain about "Whole Paycheck", go back to econo-market bro. 

Living beyond your means is the problem most have with trying to live in one of the most expensive cities in the United States, not because they're earning too little. Just because you live here doesn't mean you're entitled to shit. If you're unhappy with your current situation, then change it! This is especially true if you're a healthy single American citizen and fluently speak the English language!!

Stop making excuses why things aren't how you want them to be. Grow up, learn that there's more to life than wasting your money every weekend. Then MAYBE come the following month you won't feel the urge to say ah shit, it's too expensive to live in LA as your search your couch cushions for rent money.

You aren't entitled to a damn thing. You want something go earn it. If you want things to change, the first things that needs to change is YOU.

Master Chef 102: Blanching

Blanching or par-cooking is a technique where you get a pot of salted boiling water, drop the food in for a few seconds to a minute. Then remove and cool down immediately. 

This works great for those who don't want to eat microwaved food and want to save a few minutes at the end of a long work day to prepare dinner.  The technique works well for incorporating vegetables for omelettes and salads to cutting down on cooking time for stir frys.

You could theoretically do this for protein as well so long as you're able to prepare the chicken later on that same day. You run the risk of more food borne illnesses by heating, cooling and reheating meat. 

Here's an easy recipe for Beef with Broccoli

• 1 pound flat iron steak, cut into 1x1 cube (flank steak, skirt steak or hanger steak may be substituted, but won't be as tender) 
• 1/4 cup soy sauce
• 1/4 cup Chinese rice wine (Balsamic vinegar or dry sherry work as well)
• 2 teaspoons corn starch
• 1/4 cup oyster sauce
• 1/3 cup low sodium chicken broth
• 1 tablespoon sugar
• 1 teaspoon sesame oil
• 4 scallions, greens and whites sliced. 
• 4 cloves garlic, minced
• 1 tablespoon finely minced fresh ginger
• 3 tablespoons vegetable oil
• 1 pound bite-size broccoli florets, from about 1-1/2 pounds broccoli crowns
• 1/3 cup water

1. Combine the beef with 1 tablespoon of the soy sauce and 1 tablespoon of the Chinese rice wine (Balsamic or dry sherry) in a bowl and toss to coat. Let marinate for 30 minutes at room temperature while prepping everything else. 
2. Bring a bot of water to a boil, salt the water. (Note: salted water should taste like the sea, applies to cooking pasta or blanching vegetables)
3. Meanwhile, combine the remaining 3 tablespoons of soy sauce with the corn starch and stir with a fork until the corn starch is dissolved. Add the remaining 3 tablespoons of wine, oyster sauce, chicken broth, sugar, and sesame oil. Stir and set aside. 
4. Combine the scallion whites, garlic and ginger in a bowl and set aside.
5. By now the water should be boiling, drop the broccoli in to blanch for 1 minute or so. You'll know it's done when the broccoli is bright green and still crunchy. Remove from the pot and run under cold water to stop the cooking process. 
6.  Heat a pan over high heat and add a tablespoon of oil. Add half of the beef, so that it is in a single layer, and cook without moving until the beef is well seared, about 1-1/2 minutes. Continue cooking while stirring until the beef is lightly cooked but still pink in spots, about 30 seconds. Transfer to a plate. 
7. Add another tablespoon of oil to the pan. Add the remaining beef and cook without moving until the beef is well seared, about 1-1/2 minutes. Add the scallion whites, garlic and ginger mixture and cook, stirring constantly with the beef, for about 30 seconds.
8. Add in the broccoli and the other half of the beef to the pan along with the sauce and scallions and mix thoroughly, simmer until the sauce is lightly thickened. Transfer to a serving platter and serve with rice. (Note: If the sauce is too runny, remove the beef and continue to reduce) 

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Master Chef 101: Prep

The french have a term "Mise en place" meaning everything in it's place. When reading any recipe, you need to be sure to dice all the onions, measure out the broth and clean/devein the shrimp. There's a reason why restaurants hire people only for prep work, which is one of the most important positions in the kitchen. 

Cooking begins with prep!

Some of the things I'll cover here are:

• Fabricating a chicken
• Cutting onions (technique can be applied to garlic, shallots, etc)
• Preparing lettuce for salad
• Using a chicken carcass to make chicken stock

Fabricating a Chicken

Why it's important:

• You get more bang for your buck. 
• Learn to not waste a single thing
• Learning how to render down and make your own stock

You can see the 3 points all come down to making your dollar stretch, and who doesn't want to save money while eating better?!

Cutting an Onion

Why it's important:

• Onions, garlic, and shallots are considered aromatics. There are a few more that fall into that category but I'll leave it to just those considering they're all shaped similarly. 

Preparing leafy vegetables

Why it's important:

• Most people buy leafy vegetables only to forget about it in the crisper where it gets dry or in the plastic bag they bought it in and it gets all slimy. 

1. Chop lettuce, spinach (if necessary) or remove stems from greens such as kale and chard.
2. Wash greens.
3. Dry using a salad spinner or using clean towels. 
4. Once dry, store in containers or zip lock bags for easy use. 

Using a chicken carcass to make chicken stock

• Most store bought stock ends up being high in sodium and nowhere near as flavorful as one you make yourself. 
• Up your soup and sauce game by using your own stock. I should mention it's very easy to do, get one more use of that chicken carcass. 

Makes 1.5 to 2 litres white chicken stock:

• 1 chicken, bones and carcasses, chopped
• 1 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 6 whole peppercorns
• 1 bouquet garni (can include bay leaves, thyme, parsley, and garlic cloves.)
• 2 to 3 litres water (enough to completely cover the bones)
• 1 tbsp cooking wine (optional)

Note: One of the great things about stock is that this is where you can use things like the tops of celery, carrot skin (after it's washed of course of any dirt) and even garlic peel. This is because you're going to skim and filter everything out at the end!

1. Chop the cooked chicken carcass, if uncooked. Heat a large heavy bottom pot with a little oil. Cook off the carcass until it appears cooked. Then deglaze the pan with the wine. Scrap the bottom with a wooden spoon. 
2. Remove chicken, add in the mirepoix (french term for onion, celery, and carrots). Cook until translucent for a few minutes. 
3. Add back in the chicken and add water. Add in the herbs and spices.
4. Turn the heat up until you can start to see the water bubbling. Turn it down on low. Simmer for 6-8 hours. The longer the better really. 
5. Every 15-30 minutes check on it to make sure it's not boiling over and skim off any of the impurities that rise to the top. This helps make a cleaner and clearer stock. 
6. After simmering, pass the liquid through a fine mesh strainer. Cool immediately. 
7. Skim off any extra fat and refrigerate. You can also portion it in smaller containers to freeze. Should hold for about 4-6 months.