spinach salad, chevre pucks, dried cherries, chili toasted almond slivers, simple olive oil and lemon viniaigrette.


spinach salad

chili of organic tri-tip, black and kidney beans.





Coffee drinking linked to longer life!!!!!


By Amanda Gardner,
updated 9:44 AM EDT, Thu May 17, 2012


Coffee contains some 1,000 compounds, many of which are health-promoting antioxidants.
Coffee contains some 1,000 compounds, many of which are health-promoting antioxidants.

  • Daily cup may lower risk of dying from chronic diseases such as diabetes
  • NIH followed 400,000 men and women for 13 years, during which 13% died
  • In the study, both regular and decaf were associated with a lower risk of dying

( — Drinking a daily cup of coffee — or even several cups — isn’t likely to harm your health, and it may even lower your risk of dying from chronic diseases such as diabetes and heart disease, a new study in the New England Journal of Medicine suggests.

The relationship between coffee drinking and health has been a hot topic in recent years, but research has produced mixed results.

Some studies have linked coffee consumption to better health and a lower risk of premature death, while others suggest that coffee — or rather caffeine — might contribute to heart disease through negative effects on blood pressure, cholesterol, and heart rate.

The new study is by far the largest of its kind to date. As part of a joint project with the AARP, researchers from the National Institutes of Health followed more than 400,000 healthy men and women between the ages of 50 and 71 for up to 13 years, during which 13% of the participants died. Big perks — coffee’s health benefits 

Overall, coffee drinkers were less likely than their peers to die during the study, and the more coffee they drank, the lower their mortality risk tended to be. Compared with people who drank no coffee at all, men and women who drank six or more cups per day were 10% and 15% less likely, respectively, to die during the study.

This pattern held when the researchers broke out the data by specific causes of death, including heart disease, lung disease, pneumonia,stroke, diabetes, infections, and even injuries and accidents. Cancer was the only major cause of death not associated with coffee consumption.

“There has been some concern that coffee might increase the risk of death, and this provides some reassurance against that worry,” says Neal D. Freedman, Ph.D., the lead author of the study and an investigator with the division of cancer epidemiology and genetics at the National Cancer Institute, in Rockville, Maryland. Trying to cut back on coffee? Here’s how

Even moderate coffee consumption was linked to better survival odds. Drinking a single cup per day — which was much more common than a six-cup-a-day habit — was associated with a 6% lower risk of dying among men and a 5% lower risk among women.

Although these reductions in risk might seem modest, they could have potentially dramatic implications for public health if spread out over the tens of millions of coffee drinkers in the United States, says Susan Fisher, Ph.D., chair of community and preventive medicine at the University of Rochester Medical Center, in Rochester, New York.

“Even a small decrease, when you’re talking about a [behavior] that is so ubiquitous across the human population, could mean many, many lives saved,” Fisher says. Is coffee healthier than you think?

The findings, however, stop short of saying that coffee drinking directly lowers the risk of chronic disease. Like much of the previous research on coffee, the study was based on survey data — in this case, a single questionnaire distributed in the mid-1990s — that may provide an incomplete picture of the participants’ overall health and lifestyle.

Although the researchers took into account a wide range of extenuating factors, including diet and exercise regimens, smoking, alcohol consumption, body mass index, and marital status, it’s possible that people who drink coffee differ from the rest of the population in as-yet unidentified ways that make them less vulnerable to disease and early death.

The explanation for the study findings “might not specifically be the coffee,” Fisher says. “It might be some characteristic of the coffee drinker.” Surprising sources of caffeine

Still, it’s plausible that coffee drinking actually improves health. Coffee contains some 1,000 compounds, many of which are health-promoting antioxidants, Freedman says.

“There’s some data showing that some of these components may prevent insulin resistance and have a role in diabetes,” he says.

In the study, both regular and decaf were associated with a lower risk of dying, which suggests that these and other substances in coffee might be more important than caffeine. But even decaf contains trace amounts of caffeine, so the authors can’t entirely rule out the possibility that caffeine has an effect on health, Freedman says.

 Copyright Health Magazine 2011


Weight Lifting Shoes: Chuck Taylor's
Weight Lifting Shoes: Chuck Taylor’s. Image credit: psychotic1684

Weight lifting is a cheap sport. You usually don’t need gym accessories like bar pads, gloves, straps or expensive clothing. Once you got your Power Rack, bar & weights, you’re ready to go.

But there’s 1 important gym equipment accessory that people tend to overlook. Shoes. This post will teach you everything about which shoes you should wear and NOT wear for weight lifting, and why.

Wrong Shoes: Running Shoes.
The air & gel filling is great for reducing impact shock from running. But bad for lifting. Running shoes will limit your strength & prevent good lifting technique.

  • Unstable.Soles are squishy so you can’t predict their behavior on each rep. This makes it harder to control your technique and lift properly.
  • Power Loss. The soles absorb the force generated against the floor instead of directing it towards moving the weight. You lose strength.
  • Dangerous. Higher risk of injury, especially with heavier weights, since the soles make it hard to balance yourself and are less stable.

Benefits of Good Lifting Shoes.
Good lifting shoes have incompressible soles. They must be non slippery, have excellent support and fit snug. Benefits:

  • More Stability. Better traction against the floor and improved balance under the bar because the soles are hard.
  • More Strength.Your heels will sense the pressure of the weight better, which will make your legs contract harder.
  • Better Technique.Good lifting shoes will fix many technique issues. You’ll sit back better, your heels will stop coming off the floor, …
  • More Safety. Better balance, better technique, … All of it decreases the risks of injury during lifting.

Best Shoes for Squats.
Depends on how you Squat. But the sole should always be incompressible for maximal stability, power transfer & technique.

  • Low Bar Squats. More leaning forward, less depth. Chuck Taylor’s are the best shoes for Low Bar Squats. Recommended by Louie Simmons.
  • Olympic & Front Squats. Torso is more upright, more depth. Shoes with heels make it easier to go deep. Examples: Adidas Adistar, Do-Win, …

Best Shoes for Deadlifts.
The closer your feet to the floor, the less distance the bar has to travel and thus the more weight you can Deadlift. That’s why thinner soles are better. These should be flat & incompressible.

  • Barefoot.Can’t get closer to the floor than this. However barefoot is not allowed on competitions. You’ll usually have to wear socks or slippers.
  • Ballet Slippers. Less slippery than socks because ballet slippers usually have a rubber sole. But still very thin.
  • Chuck Taylor’s. Soles are flat enough to work for Deadlifts. However the bar will have to travel more distance compared to slippers.

Chuck Taylor’s.
These are the best all around shoe. Chuck Taylor’s are efficient & cheap. And they will last forever as lifting shoes.

  • Hard Sole.Sole is thin, flat & incompressible. Your feet are close to the floor. You’ll feel your feet better during lifts: more stability & control.
  • Strong Canvas. This allows you to push your feet to the outside on Squatswhich helps keeping your knees out and activating your glutes.
  • Ankle Mobility. Full ankle mobility with low tops Chuck Taylor’s. If you buy high tops, leave the top part unlaced.

Do You Need Shoes With Heels?
Olympic weight lifters wear shoes with heels because these make it easier to hit depth on Olympic lifts like Power Cleans, Olympic Squats, Front Squats, Overhead Squats, …

However for low bar Squats and Deadlifts, shoes with flat soles are better. If you’re serious about Olympic lifting, consider weight lifting shoes like Adidas Adistar or Do-Win. They’ll make things easier.

Barefoot Lifting.
Lifting barefoot strengthens the small muscles of your feet & improves ankle mobility. I always lift barefoot except for Squats and unless it’s too cold in my gym. I also walk barefoot all the time at home.

Try lifting barefoot at least once. You’ll understand the importance of good lifting shoes. Is it safe? If a big plate falls on your foot, it will hurt whether you wear a shoe or not. Be careful and it won’t happen.

Recommend Lifting Shoes.
You need shoes with incompressible soles for low bar Squats & Deadlifts. Remember barefoot or slippers is best on Deadlifts. These are the best shoes for weight lifting:

Recommended Shoes for Olympic Lifting.
If you’re going to do Power Cleans, Front Squats, Overhead Squats, High Bar Olympic Squats and Snatches, you’re better of with shoes with heels. Some brands:

borrowed from

WOD 5.15.12

100 squats, 80 situps, 80 pushups, 45 hanging clean press @ 95

forgot to take pictures of the cochinta pibil tacos but my kids loved ’em.

Little man Finn sporting his newly broken finger as he cheers on his team in their season finale. A total rout!!!


22oz ribeye rubbed in pimenton, cumin, s & p, temperature – m.r.  topped with a compound butter of pimenton, cumin, cilantro and lime juice.  spinach salad with (i cheated*) girard’s “greek feta” dressing that i crumbled welsh cheddar through.


prepped cochinita pibil for tomorrow night.

* my son broke a finger in soccer at school today…lot’s of doctor/lab time.