MichaelReid.ca

Boosting Recovery: Solutions to the most common recovery problems

Eat better to improve recovery? To boost energy? To cut soreness? To improve strength? To reduce inflammation? To reinforce immune protection? You bet!

READ MORE HERE ...

Trial Month for PN ProCoach

BIG Announcement Below ... 

PN ProCoach Program for only $20 for the first month!

(this is only for a limited time and will come down shortly)

 

This program is very powerful and can change your life for the better which is why I am going to offer the first month on a trial basis for only $20 CAD.

 

   

pay with your credit credit card, no PayPal account required.

 

(honestly, this is ridiculous ... the first day of the program is worth more than $20 let alone the entire month)

 

If after the first month, you don't like what you see or you feel you are just not ready to make the change, you do nothing...

 

Your ProCoach account will be deactivated and you will no longer have access to the program but .... 

 

If you want to continue, you will be sent a new payment link before the end of the month to continue

the program with either a monthly payment plan or a onetime payment (best deal).

 

It's that simple ... $20, you won't be disappointed.

 

Heck, if you really think the program sucks I will even give your $20 back, no explanation required. Just drop me an email.

 

Sign Up Now for the for Only $20 for the 1st month!

 

Committed to your success,

Michael Reid, B.HE, CSCS
nutrition, strength & conditioning coach

 

P.S. The 100% Guarantee. Here's the details if you continue on for the entire program. If you join forces with me in this PN ProCoach program, see it through until the end which means completing at least 75% of the lessons and 75% of the daily habits and you are not happy with the results, I will (rightfully so) give you back 100% of you money, every penny.

Onetime Payment for the remaining of the program is $913 (this is 45% off the regular price).
or 
pay by the month for $97/month x 11 months (this is 45% off the regular price of $179/month).

1 Month Trial for Only $20

PN ProCoach Program is HERE!

What is it?

• The most advanced “habit change” software on the market. This is sorta like having me there tapping you on the shoulder with subtle reminders about important stuff

• Complete meal planning, so all the guesswork about your nutrition is removed

• World-class accountability

• Daily lessons and habits to get you looking and feeling great!

• Full year program

• Oh, and a 100% guarantee of success (Yes, you read that one correctly. See below for details)

• Two Payment Options (Full or monthly)

• Contact Coach Michael Reid for more info.

Check out this short video to find out what it is about.

100% Guarantee

Here it is: If you join forces with me in this Pn ProCoach program, see it through until the end which means completing at least 75% of the lessons & habits and you are not happy with the results, I will (rightfully so) give you back 100% of you money, every penny. (I can also guarantee no other program will make you this promise!).

Nutrition Coaching [video]

Super excited that I will be offering nutrition services powered by PN’s ProCoach starting in January 2017!

What is the PN (Precision Nutrition) System? 

More than 200,000 people agree: Precision Nutrition is different.

"Over the years we've watched fad diets and fitness crazes come and go. But when the fads have failed, the crazes died out, and people just want something that works...they turn to us."

http://www.precisionnutrition.com

-- Coach Michael Reid

[email protected]

Coconut Milk - my NEW favorite food ingredient

Coconut milk is a great substitute in many recipes that require a heavy cream.

There is the obvious uses in Thai and East Indian dishes but you can use it for so much more.

Tried it in my coffee today ... not bad, actually it's really good.

I usually drink my coffee black but many years ago I used to really like having a heavy cream with my coffee. If you have been dairy free but crave that milk in your coffee I highly recommend trying coconut milk.

Substituting coconut milk for dairy in your homemade "cream of ______ soup" is really tasty.

I have made mushroom sauce, cream of broccoli & mushroom soup and asparagus soup. Really easy to make and very nutritious.

You can even make homemade coconut milk ice cream! I have not tried it yet but is seems very simple to make.

Essentially you just mix the following together:

3 cups coconut milk + 1/2 cup sweetener* (sugar, stevia or honey) + 3/4 cup water + fruit (fresh or dried)

*note: when I try this I will probably use less sweetener and get most of the sugar of the added fruit.

Then place in your freezer.

Some recipes say to boil the water with the sweetener. After that mixture cools add the rest of the ingredients. Also, stir the mixture a few times during the freezing process.

I am just thinking ... coconut milk, pineapple and banana.

Mmmmmmmmmmmmmmmmm, I'm getting hungry.

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Dairy & Gluten Free Mushroom Sauce

I made this for the 1st time a couple of weeks ago; it was awesome and really easy to make.

A mushroom sauce is very versatile and can be used on almost anything:

• All kinds of meat (beef, lamb, chicken)
• Eggs (I had it on top of a couple of fried eggs this morning)
• Pasta, rice, toast ...

The ingredients you will need:

1. Mushrooms (any kind)
2. Onions (1-3)
3. Garlic (1-5 cloves)
4. Coconut Milk - 1 can (this is your substitute for the heavy cream used in a traditionally made sauce)
5. Rice Flour - used to thicken at end stage
6. Salt & Pepper
7. Oil (I used olive oil, but coconut oil would be my other choice)

Step I - chop up all your vegetables.

Step II - place onions, garlic, salt and pepper in pan with oil on medium heat.

Step III - after about 5-10 minutes add the mushrooms with a little bit of water (~1/4 cup). Put lid on and leave to cook for ~10 minutes.

Step IV - add coconut milk and cook for another 3-5 minutes.

Step V - add Rice flour to thicken to your desired consistency.

Step VI - pour over your favorite food and enjoy.

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

 

Fish Oil Explanation by Dr. Berardi

More information on why you want to take fish oil and the amount to take.

Dr. Berardi, a nutritionist and researcher recommends starting with 6g/day which is about 6 capsules.

Note that on most packages it might only say to take 1-3 capsules/day. There should be very little to no concern with taking a higher dose then what is on the package. Remember, 6g/day is just a starting point.

Video Link:

http://link.brightcove.com/services/player/bcpid17217221001?bctid=48793573001

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

My Diet is Over ... for now

My 3 week elimination diet is over; which was actually 19 days, so just shy of 3 weeks. The last week was really good with definite improvements with my gastrointestinal issues. What this may mean is that I am allergic or sensitive to at least one (or more) of the foods that I have eliminated.

The next step would be to add one of the eliminated foods back into my diet for a short period and see how my body reacts. If the food I add back is really a problem I should then see/feel a difference in 1-3 days. If there is no negative reaction then I can add another food, but if there is a negative reaction  I will have to remove that food again till I am back to where I was at the end of the initial elimination diet.

Then I would try another one of the eliminated foods and continue this process.

As you can see, this may take several months to get through.

Of course, I am not doing this.

But, I think I have noticed one food which may be a problem and unfortunately that is eggs. During the evening of the 19th day of the diet, I consumed a lot of homemade gluten free cookies which had eggs in them but no dairy.

The next few days were not good, inte bra (Swedish), nem jo (Hungarian).

Of course it could be one or more of the gluten free flours used but I don't think so.

I went straight back to pre-elimination diet eating right after the 3 weeks period largely because I am on holidays for 10 days in Hungary and I am staying with the in-laws.

During this period it would be very challenging to continue my diet adventure when someone else is doing most of the cooking, although it is not impossible. I will continue my gluten free ways, avoid dairy, although I may indulge myself in some fresh raw milk from the farmer down the road and will try to keep eggs to a minimum. Most of the other food items I have eliminated will probably make there way back into my diet at some point during these 10 days.

When I get back to Copenhagen after these holidays I will keep eggs and dairy out of my diet plus some other stuff and continue on with this journey.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

PS. I haven't forgotten that I still need to discuss the supplements I am taking (I have already written about fish oil). There are 3 more I need to write about and they are things that most if not all people could benefit from.

My Elimination Diet - almost 1/2 way done

Really not that bad so far and I am almost halfway completed. Although today I had a serious headache in the morning, it was painful just to move. The previous couple of days were headache free and I thought that I was finally over the caffeine withdrawal. Of course I could be over it with the headaches being from something else but I like to think it is the caffeine since I have been there before a few times over the years and the symptoms are similar.

Image by D'Arcy Norman via Flickr

One of the supplements I am taking is fish oil which I was originally taking in liquid form till I noticed the citrus oil in it so I am now using capsules. For now I am taking 2 capsules, 2x/day but I have usually take around 10/day in the form of liquid oil.

Fish oil is one of the supplements I highly recommend for everyone. There has been lots of news on fish oil (often also referred to as Omega-3 fatty acids) in the lay press and in the research.

Here are some of the broad benefits or areas that fish oil (omega-3 fats) can have a positive impact:

• improved heart health
• fat loss (~65% of North Americans are obese)
• Arthritis
• brain function / memory
• mental health (e.g. depression, ADD)
• anti-inflammatory /joint health

Sounds pretty good to me, I will take improvement in all those areas.

When I look at all these broad benefits of fish oil, it is obviously (or at least to me) meant to be a part of a healthy diet just like eating your fruits and vegetables.

For the skeptics out, when you go to PubMed, which is a central registry for all notable research journals and use the following key words:

• fish oil omega 3 fatty acids

You get back over 10 000 thousand research papers!

That is a s**t load of research.

Here is an example of one.

Schwalfenberg G. Omega-3 fatty acids: their beneficial role in cardiovascular health. Can Fam Physician. 2006 Jun;52:734-40.

OBJECTIVE: To examine evidence for the role of omega-3 fatty acids in cardiovascular disease.

QUALITY OF EVIDENCE: PubMed was searched for articles on the role of omega-3 fatty acids in cardiovascular disease. Level I and II evidence indicates that omega-3 fatty acids are beneficial in improving cardiovascular outcomes.

MAIN MESSAGE: Dietary intake of omega-3 fatty acids has declined by 80% during the last 100 years, while intake of omega-6 fatty acids has greatly increased. Omega-3 fatty acids are cardioprotective mainly due to beneficial effects on arrhythmias, atherosclerosis, inflammation, and thrombosis. There is also evidence that they improve endothelial function, lower blood pressure, and significantly lower triglycerides.

CONCLUSION: There is good evidence in the literature that increasing intake of omega-3 fatty acids improves cardiac outcomes. Physicians need to integrate dietary recommendations for consumption of omega-3 fatty acids into their usual cardiovascular care.

Download the entire article for free: http://www.cfp.ca/cgi/reprint/52/6/734

I am also taking other supplements which I will talk about next time I write in a few days.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

My Elimination Diet - Day 3 & 4

Day 3

Day 3 was good, still had caffeine withdrawal and fatigue but managed to get in a good mobility session and a Water Polo practice.  For the team I play for, the Thursday night practice is more swimming then anything else and my swim conditioning is certainly something I am lacking.

One of the things I was working on in my mobility session was screwing the floor. It was quite fun working on something I can barely do and seeing progress in that one session. This drill requires good internal hip rotation, among other things, which I am greatly lacking so it is very challenging. At times it was painful which I need to be careful of because if you move into pain your body can negatively react and create more tension and decreased mobility (sometimes referred to as the startle reflex). Not what I am trying to accomplish with this drill.

In the video of the Russian instructor doing the screwing the floor, he does not show how you can regress the exercise. My friend Dennis Frisch, who is much better at this stuff then me showed me a very simple regression. The video of this regression will have to wait for another day (sorry).

Day 4

Wow, I feel quite good this morning, no head aches or fatigue. Maybe I am finished with my caffeine withdrawal symptoms although I should really call it coffee withdrawal since I am drinking green and black tea. My shoulders ache a bit from the previous nights swim training but otherwise I am doing really well.

Overall, so far so good.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net