Things to Know!


Have you seen this odd cylinder laying around the gym?

foam roller

Do you have sore muscle and don’t know what to do about it?

That foam cylinder is called Self-myofascial release, in less fancier words it is also know as self-massage to release muscle tightness or trigger points. Trigger point are “knots” that form in your muscles. Muscle tightness and trigger points can be panful and last a few days. Who wants to be in pain for a few days when you can help release that pain from your body? NOT ME!

This is when the foam roller comes in to play and it is shockingly very simply to use. For an example, you have some tightness in your hamstring fibers(a long stand cell that forms the muscle of the body) that you want to release.

Lay the foam roller on to the ground and sit on it. Roll down to your upper hamstring next to your glute. Push all your pressure on to the roller and roll down to your lower hamstring next to the back of your knee. You should feel pressure on your tight area. Do this until you feel release. It should take a few rolls.

See how simple that was?


Research has shown it’s the types of fat you eat, and not how much you eat. This is one of the biggest effect on a healthy diet! The good for you fats are the one that are unsaturated. The bad fat are the one that include saturated fat and trans fat.

Trans fat are produced when liquid oils are turned in to solid shortening.

  • Source Foods: Found in hydrogenated oil such as, french fries, doughnuts, pastries, pies crust, biscuits, pizza dough, crackers, cookies, stick margarines, and shortening. 

Saturated fats are solid at room temperature. They mostly come from animal products.

  • Source Foods: Beef, lamb, pork, bacon, cheese, full-fat yogurt, butter, whole milk, and snack chips and  bakery items made with tropical oils like coconut, palm, and palm kernel. 

Saturated fats are in fatty meats. This does not mean you can not eat beef, lamb, pork, or bacon. I’m say this because in this generation you can find these meats in lean form. Meaning the butcher limits the saturated fat.

I’m big on the Paleo diet (Paleolithic diet). My next article will explain the diet and why I am a fan. Stay tuned!!


Like I mentioned before, I am a fan of The Paleo Diet.

by Christian Peterson

by Christian Peterson

The Paleo Diet is known as the Caveman Diet and Stone Age Diet. The name pretty much explains the meaning. If our prehistoric ancestors did not eat it then we should not eat it.

The Paleo Diet is a high protein and fiber diet; meat, fruit, vegetables, nuts, and no refined sugars. I know what you are thinking. What about  grain? What about dairy? There is no grain nor dairy in this diet. It is proven that they are highly processed food and also grains are high in carbohydrates and contains bad calories. I already mentioned dairy before on my post Almond milk vs. Cow’s Milk. Milk has a lot of saturated fat,high glycemic index ( measures glucose leaves after eating a particular food. High G.I. (will store fat), high cholesterol, sugar, sodium, not gluten free, lactose,  and fat. The only positive about milk is the calcium and the protein.

You might be sad to hear about the grain and dairy but you should be happy to hear there is no calorie counting in this diet!! That does not mean let’s go crazy and eat and eat. Just means the calorie intake from meat, fruit,vegetables, and nuts  are about half or less then bad carbs ( grain, dairy, and refined sugar). Which means you can eat a little more and it wont hurt you like the bad carbs.

Loren Cordain, PhD, who wrote a book on The Paleo Diet, claims that by eating like our prehistoric ancestors, we will be leaner and less likely to get diabetes,heart disease, cancer, and other health problems. Cordain also proves you will gain a lot more energy from this diet.

There are awesome receipts and lots to choose from a Paleo Diet. I will be posting a Paleo receipt on my Receipt page tomorrow so keep your eyes out for that.

The link below there is a list of  Paleo foods you can eat. Enjoy!






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