Here is a quick tutorial video I put together on walking meditation for a fellow Precision Nutrition coach who was having trouble getting started with a mindfulness of the body kind of practice. If you have trouble hearing the audio, make sure you click the gear icon and select the captions!
Holiday waistline rescue! It’s coming up to that time of year when people are going to start thinking about what their New Year’s resolution is going to be, and lots of folks are going to think about taking up a martial arts class or joining a gym to lose some weight and get in shape. Don’t wait until January to get started! Start making those changes now!
In my house we call this time of year “pumpkin pie season”, but I’m in the process of slimming back down to my “fighting weight” so I don’t want to stuff my face with a whole bunch of sugary pie this Thanksgiving and Christmas, so I’m opting for these low carbohydrate “pumpkin pie bites”.
I based this recipe off one posted by Dani Shugart over at T-Nation for some low carb brownies, which I didn’t actually like that much. When they came out of the oven my daughter said the brownies “look like they tasted like sadness.” With a little tweaking though, the recipe works great for these little snacks!
— Ashe Higgs (@ashehiggs) October 17, 2017
Keep in mind, “low carb & sugar free” doesn’t mean “calorie free”! Two of these are still over 300 calories, closer to 500 if you add a dollop of whipped cream on top. After crunching the numbers for this blog post, I’m going to make sure to only eat one of these at a time myself.
The upshot is; if you factor them in to your overall food intake for the day, they’re pretty nutritious. Lot’s of good protein, fats, fiber and micronutrients from the pumpkin. They’re pretty dense so they tend to fill you up.
1 can pumpkin puree
4 scoops protein powder (I like True Nutrition, use code luoyegongfu to save 5%)
1 cup Stevia(the crystallized stuff for meant for baking)
1/4 teaspoon salt
1/4 teaspoon baking soda
1 teaspoon vanilla extract (optional)
~1 cup nuts
1/4 cup butter (use grass fed like Kerrygold)
Spoon the batter into the pan and evenly distribute it so that no cup is significantly shorter or higher than the other.
Blend nuts to a crumble along with the butter and spoon evenly over pumpkin to form crust.
Bake for 20-25 minutes depending on your oven.
Check for doneness by stabbing the center with a toothpick or knife. If it comes out clean it’s done; if it comes out with batter on it, bake it a little longer.
Macronutrients (per “muffin”, all values are rounded up to the nearest whole gram)
Don’t forget to share this post and use the hashtag #EatRightToFight or #StartNow
— Ashe Higgs (@luoyegongfu) October 23, 2017
Low carb breakfast taco idea.
six eggs sunny side up with black pepper
fresh pico de gallo
1/2 small avocado
Any chance I get to share a video of GM Sam Chin (my Sifu), I’m going to take it! This week’s Facebook post comes from my martial arts brothers in Norway who shared some video of Sifu’s recent visit to Oslo.
I really enjoyed this episode of the Paleo Solution with Mark Bell. Mark is a world class power lifting coach, but what I found most intriguing were Mark’s comments on the value of slow movements (also a cornerstone of the internal martial arts), the need to put in quality work, and how training should not be an event.