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ExcelMale.com Meal and Diet Plan for Muscle Gain and Fat Loss
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<blockquote data-quote="Re-Ride" data-source="post: 53710" data-attributes="member: 8395"><p>OATS and a WHEY-YOGURT guormet dessert.</p><p></p><p>Nelson, Thanks for taking the time to put together an excellent menu and shopping list!</p><p></p><p>You mentioned OATS. Before proceeding with a mini-course on selection and preparation of natural oats I want all of you, whether you currently eat oat MEAL or not to go buy OAT BRAN, preferably pre-toasted ( Trader Joes ). </p><p></p><p>Why OAT BRAN? Tastes better, more satisfying, ready in 180 seconds, easier to digest, soothes the gut, slow continuous release of nutrients, 50% more fiber, more protein, magnesium, zinc, phosphorous and vitamins. The only caveat is that one must -slowly- sift the bran in to boiling water while stirring for 180 seconds on simmer or you'll have a clumpy mess. </p><p></p><p>Back to OATS. People either love them or avoid with a passion. Like many foods, exposure to low quality or improperly prepared foods at an early age ingrains a negative association with that food which can persist for life. </p><p></p><p>How can you screw up Quaker Instant oatMEAL? Easy, buying it in the first place.</p><p></p><p> Both the Old fashioned and the Instant flakes are heavily processed steamed and rolled. Who knows better than an old profiteering Quaker that if you blend with white sugar, artificial flavor and salt then the masses will consume it by the train load. I can get it down plain but how do I feel afterwards? Hungry again in half an hour. Not energized and often with an upset stomach. Definitely not satiated or vitalized. </p><p></p><p>Steel Cut OAT BERRIES: </p><p>Oats before they become "meal", as in livestock meal, as in American steam rolled oat flakes, were once a staple of the diet. Ask an Irishman or a Scott how to prepare and consume oats and he tell you: </p><p></p><p> Mill top quality OAT BERRIES using steel blades</p><p>Lightly pan toast them in a cast iron pan</p><p>Put them in a heavy cast iron pot and pour boiling water over them, cover and go to bed. </p><p></p><p>Rise at 4 am, add more boiling water, stir over low heat for 2-3 hours, stirring constantly while adding just the right amount of additional boiling water every few minutes until they are almost creamy smooth. </p><p></p><p>Add fresh churned butter, possibly cream, nuts and berries. The wife did all this. You now head out for a hard days work farming hunting or fighting for home rule with a hearty meal that slowly releases energy over at least 6 hours, energizing and boosting the immune system. </p><p></p><p>Notice I said "top quality" steel cut oat berries. That means Irish berries milled and packed in tin under nitrogen to keep the oils from going rancid. McCann's. Yes it makes a huge difference even though you can get Bob's Redmill or U.S. berries in bulk for much less. </p><p></p><p>Few if any of you are going to go through all that trouble even if you do happen to own seasoned cast iron. </p><p></p><p>How to fool an Irishman: Place the berries in a bowl and pressure cook them as follows:</p><p></p><p>Lightly pan toast the berries for a minute in the bottom of the dry pressure cooker. </p><p>Remove toasted oats and place in a 6-8 cup corning pyro-creamic bowl, cover with boling water.</p><p></p><p>Drop the corningware containg oats and water on to a steamer plate inside of a 6-8 qt Fagor pressure cooker. </p><p>Close lid, pressure-cook for about 25 minutes. </p><p></p><p>This is a set and forget method if you use a portable induction hob with timer. Cleans up in seconds since there is never any scorching or sticky mess. </p><p></p><p>For proper digestion it is important to consume oats with a little high quality fat. Nuts, seeds, unrefined coconut oil or butter made from grass fed ruminant milk. A few things I've added: fresh milled flax seed, dried/fresh fruit or berries, coffee, green tea, even Kahlua. IMO a bit of sugar from fruit or elsewhere is essential. </p><p></p><p>Steel cut oat berries as described above are a complete meal. I would not combine them with egg or anything else. I've tried that and found it screws up my digestion. If you want more protein in the morning then consume your whey shake first or a 1/2 cup plain yogurt. </p><p>___</p><p></p><p>Yogurt Fortified with Whey</p><p></p><p>1 cup plain organic yogurt</p><p>1 scoop naturally flavored Whey powder sweetened with Stevia not sucralose i.e. Impact Whey, naturally flavored</p><p>stir until smooth about a minute. Eat immediately or refrigerate 30 minutes.</p><p></p><p>29g of protein using yogurt with 9g protein/serving. </p><p> </p><p></p><p>I've tried this with Impact Natural Chocolate flavor Whey flavor which is sweetened with sucralose. This yields a very rich tasting dish much like a gourmet dessert. I imagine it can be frozen too.</p></blockquote><p></p>
[QUOTE="Re-Ride, post: 53710, member: 8395"] OATS and a WHEY-YOGURT guormet dessert. Nelson, Thanks for taking the time to put together an excellent menu and shopping list! You mentioned OATS. Before proceeding with a mini-course on selection and preparation of natural oats I want all of you, whether you currently eat oat MEAL or not to go buy OAT BRAN, preferably pre-toasted ( Trader Joes ). Why OAT BRAN? Tastes better, more satisfying, ready in 180 seconds, easier to digest, soothes the gut, slow continuous release of nutrients, 50% more fiber, more protein, magnesium, zinc, phosphorous and vitamins. The only caveat is that one must -slowly- sift the bran in to boiling water while stirring for 180 seconds on simmer or you'll have a clumpy mess. Back to OATS. People either love them or avoid with a passion. Like many foods, exposure to low quality or improperly prepared foods at an early age ingrains a negative association with that food which can persist for life. How can you screw up Quaker Instant oatMEAL? Easy, buying it in the first place. Both the Old fashioned and the Instant flakes are heavily processed steamed and rolled. Who knows better than an old profiteering Quaker that if you blend with white sugar, artificial flavor and salt then the masses will consume it by the train load. I can get it down plain but how do I feel afterwards? Hungry again in half an hour. Not energized and often with an upset stomach. Definitely not satiated or vitalized. Steel Cut OAT BERRIES: Oats before they become "meal", as in livestock meal, as in American steam rolled oat flakes, were once a staple of the diet. Ask an Irishman or a Scott how to prepare and consume oats and he tell you: Mill top quality OAT BERRIES using steel blades Lightly pan toast them in a cast iron pan Put them in a heavy cast iron pot and pour boiling water over them, cover and go to bed. Rise at 4 am, add more boiling water, stir over low heat for 2-3 hours, stirring constantly while adding just the right amount of additional boiling water every few minutes until they are almost creamy smooth. Add fresh churned butter, possibly cream, nuts and berries. The wife did all this. You now head out for a hard days work farming hunting or fighting for home rule with a hearty meal that slowly releases energy over at least 6 hours, energizing and boosting the immune system. Notice I said "top quality" steel cut oat berries. That means Irish berries milled and packed in tin under nitrogen to keep the oils from going rancid. McCann's. Yes it makes a huge difference even though you can get Bob's Redmill or U.S. berries in bulk for much less. Few if any of you are going to go through all that trouble even if you do happen to own seasoned cast iron. How to fool an Irishman: Place the berries in a bowl and pressure cook them as follows: Lightly pan toast the berries for a minute in the bottom of the dry pressure cooker. Remove toasted oats and place in a 6-8 cup corning pyro-creamic bowl, cover with boling water. Drop the corningware containg oats and water on to a steamer plate inside of a 6-8 qt Fagor pressure cooker. Close lid, pressure-cook for about 25 minutes. This is a set and forget method if you use a portable induction hob with timer. Cleans up in seconds since there is never any scorching or sticky mess. For proper digestion it is important to consume oats with a little high quality fat. Nuts, seeds, unrefined coconut oil or butter made from grass fed ruminant milk. A few things I've added: fresh milled flax seed, dried/fresh fruit or berries, coffee, green tea, even Kahlua. IMO a bit of sugar from fruit or elsewhere is essential. Steel cut oat berries as described above are a complete meal. I would not combine them with egg or anything else. I've tried that and found it screws up my digestion. If you want more protein in the morning then consume your whey shake first or a 1/2 cup plain yogurt. ___ Yogurt Fortified with Whey 1 cup plain organic yogurt 1 scoop naturally flavored Whey powder sweetened with Stevia not sucralose i.e. Impact Whey, naturally flavored stir until smooth about a minute. Eat immediately or refrigerate 30 minutes. 29g of protein using yogurt with 9g protein/serving. I've tried this with Impact Natural Chocolate flavor Whey flavor which is sweetened with sucralose. This yields a very rich tasting dish much like a gourmet dessert. I imagine it can be frozen too. [/QUOTE]
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ExcelMale.com Meal and Diet Plan for Muscle Gain and Fat Loss
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