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My (Right Now) Go To Quick Morning Breakfast

This morning’s post is inspired by @realfoodmatters! Didn’t feel like cooking any protein for breakfast, and it’s #mealprep day, so I’m all outta mini quiche, and this protein and omega-3 packed porridge is my go to (part of the @precisionnutrition method is to identify a handful of go to recipes when you’re in a pinch.
1 scoop @truenutrition vanilla flavored Micellar Casein
2 tbs @eatnuttzo 7 seed nut butter
1 scoop chia seeds
1 cup old fashioned oats
1 small serving crushed almonds and pecans
1 banana
1/4 cup raisins
Only takes about 10 minutes to make, half of which is just letting the oats soften, and there’s no clean up (just a bowl and spoon)!
Make sure to go to my profile for a link to sign up for my FREE weekly newsletter and find your inner power!
👉 @luoyegongfu
👉 @luoyegongfu
👉 @luoyegongfu

Classes held in Tempe, AZ and workshops worldwide. A complete #workout for #mindandbody. Check website for more info (link in bio) or call 3156280777. #findyourinnerpower #innerstrengthgym #fitnessover40 #strongover40 #foodporn #foodpics #foodoftheday #alwaysbetraining #believeinyourself #instagood #takingcareofmybody #doyouthinkthatsairyourebreathingnow #kungfufighter #mindandbodybalance #arizonacollective #az365 #downtowntempe #igersaz #igersnaz #instagramaz #myphx #tempe #nutrtioncoach #precisionnutrition #livehealthy #healthyhabits

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Is Coconut Oil Really Bad For You?

Coconut Oil

Is coconut oil REALLY bad for you?

What’s up and welcome back I’m Ashe from and this channel is all about helping you find YOUR inner power! In today’s Off The Mats video, I’ve got some important information you may want to consider regarding the American Heart Association’s recent declaration the “coconut oil isn’t healthy”, and if you like today’s video, don’t forget to subscribe!

Late last week the private forum for Precision Nutrition Coaches and Students blew up when on July 16th, 2017 USA Today published an article titled “Coconut oil isn’t healthy. It’s never been healthy.” in which they reported that The Dietary Fats and Cardiovascular Disease advisory reviewed existing data on saturated fat, showing coconut oil increased LDL (“bad”) cholesterol in seven out of seven controlled trials.

So basically this council looked at a handful of other people’s studies on the effects on cholesterol by reducing saturated fat in the diet and published their report, and then somehow coconut oil was singled out specifically as being particularly bad for you for the USA Today article.

Lead author on the report Frank Sacks was quoted as saying “he has no idea why people think coconut oil is healthy. It’s almost 100% fat”.

While it’s true that some studies have shown that coconut oil can increase your LDL (the bad cholesterol”, it also raises your HDL, the “good cholesterol” and it’s the ratio of LDL to HDL that matters most.

Additionally, coconut oil is a food. It’s a whole package of nutrients, not just saturated fats.

But what I really wanted to point out to you is this:

Earlier this year, Bayer put out a press release stating that “For each bag of LibertyLink® soybean seed sold for the 2017 season, Bayer will contribute 5 cents to the AHA’s Healthy for Good movement for a total maximum donation of $500,000.”

I’m going to stop short of making any outright allegations but I’ll let you draw your own conclusions.

Bayer promises a half million dollars to the AHA based on the sales of their patented soybean and a few months later they get a piece published in a national newspaper demonizing saturated fat, and coconut oil in particular.

With that in mind, let me know down in the comments section below, what do you think? If you want to read both the USA today article and the press release from Bayer, you can find links to both in the video description below, and click the “i” for links to more Off The Mats videos where I talk about nutrition, recovery and product reviews you might want to check out.
As always thanks for watching and I’ll catch you next time!

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Top 5 Reasons You’re Not Sleeping

What’s up guys? I’m Ashe, and this channel is all about helping to educate and motivate you to find YOUR inner power!

In today’s video we’re talking about the top five reasons you’re having trouble sleeping at night, and what you can do about it to make sure you get a good night’s sleep and wake up feeling refreshed.

Sleep deprivation is a huge problem in the US. Dr. Michael Breus claims it’s the single most widespread disease state of all.

Just one night of sleep deprivation can affect your reaction time and cognition the same as if you’d been drinking, and your blood starts to become the same same as a pre diabetic, making you prone to getting fat and sick.

For men, chronic sleep deprivation lowers testosterone to levels equivalent to someone ten years older than their actual age.

I don’t know about you guys, but especially now that I’m over 40, I’m interested in keeping my T levels as high as possible.

If you’re male, a good sign that you’re getting enough good sleep is waking up “fully refreshed”.

So here are my top five reasons you’re having trouble sleeping at night:

1. The number one disrupter in nearly everyone’s life these days is right here (phone). While the extra productivity and all the benefits that come along with tools like modern smart phones and computers are great, they can interfere with your sleep if you’re staring at the display too close to bedtime.

The displays on modern devices produce light in the blue spectrum, which stimulates the pineal gland and interferes with the production of the hormone melatonin. The blue light interferes with melatonin production because your brain thinks it’s daytime and time to wake up instead of getting sleepy.

Remedy – no blue light before bed
If you’ve been feeling like you’re having trouble sleeping, and you have a habit of scrolling through your social media feeds or checking your email before bed, it’s a good idea to avoid it. Anytime after sundown would be an ideal time to stop getting blue light from your devices, but this is probably not practical for most, so you should shoot for a minimum of no blue light for at least 1-3 hours before bed.

2. Stress
I’m sure you’ve heard it before, but pretty much everyone is subject to chronic, low grade stress these days.
When you’re stressed, cortisol goes up and serotonin levels drop leaving feeling wired all the time and unable to sleep, which makes cortisol go up and serotonin drop, which leaves you feeling wired and unable to sleep.
Remedy – meditation
One simple, free remedy to help control stress and anxiety is to learn some simple breathing exercises. The breath has long been recognized as the link between mind and body, and using the right breathing methods can either pump you up, or like the 4/8 breathing technique, can help chill you out by tapping into your parasympathetic, or, autonomic nervous system. If you’d like to see a quick how to video on the 4/8 breathing technique, click the I up there, or check the video description below for links. Practice for a few minutes before bed each night and let me know in the comments below if it helped!

3. Too much caffeine.
Don’t me wrong, I love me some coffee and the health benefits of coffee and tea are amazing! But like martial arts, it’s all about the timing.
Caffeine has a half life of about 8 hours in the body, and some of the energy drinks on the market can have about 20% more caffeine per serving than coffee, so if you’re a fan of energy drinks you could be consuming a lot more caffeine in a day than you realize, and whether it’s coffee, tea or energy drinks, it takes time for all that caffeine to clear out of your system.
REMEDY – no caffeine after 2pm

4. You’re a night owl.

If you live in the US, your subject to the Puritanical value placed on the early riser, but some people are meant to be night owls. From an evolutionary standpoint, it doesn’t make sense for the whole tribe to be asleep at the same time. Some members of the tribe needed to be awake at all hours to keep watch for predators and enemies. Some people’s biological clocks are hard wired at the cellular level to be more awake and alert during the night time hours.
REMEDY – This is the hardest issue to make much progress with because it’s largely genetic. The best option is to practice good overall sleep hygiene, especially keeping to a regular routine of sleeping and waking, including the weekends. You may want to consider trying to alter your daily routine to accommodate your natural inclination to sleep late by working a PM shift or avoiding early meetings, but obviously this not exactly practical for most people.

5. Undiagnosed sleep disorder
If none of the above apply to you, you may have an undiagnosed sleep disorder, like sleep apnea, where you’re throat closes during sleep and you stop breathing until your heart rate soars and you wake up to breathe again.
Remedy – The best thing you can do is go talk to your doctor and discuss if you should have a sleep study done.
Having your sleep disorders diagnosed and treated, or even just cleaning up your sleep habits in general is important because people who are chronically sleep deprived die at twice the rate compared to people who get enough sleep.


If you liked today’s video don’t forget to gimme that thumbs up and drop me a comment below! As always, thanks for watching and I’ll see you guys next time.