How to make skin look younger (how to reduce wrinkles)
Posted on August 15, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published August 15, 2023
Below are inexpensive ways to make your skin look younger.
Damaged skin took years to process so it makes sense that improving skin takes time; be persistent and patient and you’ll be getting compliments on your skin soon.
Why sleep affects skin: Sleep between 7-8 hours every night and try to sleep between the hours of 10pm and 2am. Adequate sleep is important for health because sleep is when the body does the majority of the healing.
How sleep position affects skin: I used to love sleeping on my side, curled up in a ball, until I woke up with shoulder and hip pain from crushing my weight on my shoulder and hip. Twitching sides didn’t help. I also woke up with wrinkles on my cheeks, eyelids and around my mouth. I was horrified to see in a recent photo that the right side of my face has substantially more laxity (sagging), due to favored sleeping on my right side.
I reluctantly made myself sleep on my back, which was really difficult until I figured out how to make myself comfortable by using a pillow with a hole in the center to cradle my head, tucking the sheets around my torso and hips so I’m wrapped up as a human burrito, laying a large pillow across my hips on cold nights to keep me warmer, putting a large wedge pillow near my low back to raise my upper body and head, and putting a pillow under my knees to release any low back pressure. Now when I wake up there are no face wrinkles, no puffiness around my eyes, no shoulder and no hip pain.
Some people recommend using a satin or silk pillow case to protect their hair, but these materials can be problematic since they are highly allergenic.
How to hydrate skin properly: You already know to put on moisturizer to hydrate your skin, but if you aren’t consuming adequate water, your skin will continue to be dry and look aged. A good gauge for proper hydration is to drink your weight in ounces; if you weight 130 pounds, aim to drink 130 ounces of filtered water per day. With proper water intake your skin will be plumper and you’ll have less apparent wrinkles. If you have trouble drinking enough water, try herbal teas (see my list of favorites below).
Diets high in animal protein and low in carbohydrates are dehydrating because foods that lack fiber are low in water. Eat lots of hydrating foods like vegetable soup, fruit, oatmeal, beans, beets, celery, cucumbers, and tomatoes, which contain water. Water is one of the building blocks needed in the repair process so if we don’t consume enough water, the damage to our skin can’t heal properly or as quickly.
Limit table salt and processed foods. Excess salt, sodium, dries out skin and causes puffiness, especially those aging “eye bags.”
How diet affects skin aging: An anti-inflammatory healthy diet will not only slow down the look of aging but has also been shown to repair skin.
When people remove sugar from their diet, joint pain goes away and wrinkles diminish because white table sugar is inflammatory and ages skin.
You can satisfy your sweet tooth with these sugar-free and dairy-free dessert recipes in this dessert cookbook of mine:
Dairy products, which includes milk, cheese, yogurt, butter and cream, not only cause stomach distress but also triggers acne.
When inflammatory foods are replaced with lots of hydrating anti-inflammatory foods, the body is able to repair itself because it’s no longer dealing with the chronic onslaught of inflammation.
The skin is the last organ the body repairs when people are dealing with disease, which explains why you may feel better but not look much better. When a person is well, the skin repairs quickly.
https://www.beautycounter.com/product/counter-plus-all-bright-c-serum
Clean Vitamin C serums and organic, whole Vitamin C-rich foods are excellent for youthful skin since they boost collagen.
Avoid smoking. Smoking not only causes wrinkles around your mouth but also all over your skin. Since smoking is toxic, it ages you from the inside out.
How alcohol affects skin appearance: Alcohol not only deprives oxygen from the brain, and damages the kidneys and liver, it damages our skin too. When people drink alcohol before or while out in the sun, the incidence of skin cancer increases. Apparently, alcohol hinders our skin’s natural ability to protect itself from the sun’s harmful rays.
How exercise makes us look younger: Exercise helps with weight loss, tone up muscles, tighten loose skin, and boosts blood flow.
Wear sunscreen if you are going to be out in the sun, but make sure to use products on your skin that won’t irritate it or damage it. You also want to remove all cosmetics and sunscreens before you go to bed so your skin is clean and can breathe at night.
Check out my clean list of skin products below which includes my favorite face sunscreen:
P.S. The photos of the female in this blog post are of me.
P.S. If you are interested in learning the BEST exercises for FAT LOSS & STRENGTH, don’t miss this rare LIVE EVENT on August 31st at 12pm PST where you can ask me your questions in real time. Below is the Facebook link to join: https://www.facebook.com/events/s/best-exercises-for-strength-we/1929335550763187/?mibextid=RQdjqZ
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
Oil-Free, Plant-Based, Vegan Chinese Egg Rolls Recipe (gluten free too)
Posted on August 8, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published August 8, 2023
These “egg rolls” taste like the classic egg rolls you’ll find in Chinese restaurants, crispy on the outside, with soft rice noodles and flavorful vegetables on the inside, but without the greasiness. The bits of tofu taste like seasoned ground chicken. If you serve this, no one will know it’s not fried, oil-free, vegan, and will ask for seconds.
“Egg Roll” shell
20 non-GMO corn tortillas
Filling Ingredients
- 2 rice noodle cakes
- 1 sliced yellow onion
- 2-3 T coconut aminos (it tastes like a combo of soy sauce & maple syrup)
- 1 peeled and shredded carrot
- ½ thinly sliced small green cabbage
- 2 large garlic cloves, chopped
- ½ tsp chopped ginger root
- 1 box non-GMO tofu, drained, pressed and crumbled *
- Umboshi furikake, or 1 tablespoon sesame seeds (optional)
- 2 T rice vinegar
- ½ tsp powdered dry mustard
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RECIPE:
Bring corn tortillas to room temperature by taking them out of the refrigerator. These will be baked and air-fried later.
Put the sliced yellow onion in a large fry pan, on medium high heat. Stir onion in pan and add 2 tablespoons of coconut aminos (add more if needed).
Normally I sauté vegetables in water, but these cooked vegetables need to be drier to keep the “egg rolls” crispy and to prevent them from falling apart.
Keep stirring the onion in the coconut aminos marinade to prevent it from burning. When the onion appears translucent, add the shredded carrot, sliced green cabbage, chopped garlic cloves, and minced fresh ginger root. Stir vegetables with a spatula to cook down.
Make sure not to cover the vegetables to make them cook faster, as this will steam them and add more moisture.
When the vegetables are cooked to your liking, some people like very soft vegetables, whereas I like a little bit of crunch to the cabbage, add the drained crumbled tofu. Turn off heat and add rice vinegar and mustard. Stir vegetables with spatula.
* I use a tofu press to drain as much of the liquid out of the tofu as possible, which gives it a “meaty” texture, like chicken.
Turn oven on to 350 degrees. Put about half of the tortillas in the oven, warming them up. This will allow the tortillas to be soft and pliable to mold into “egg rolls.” Warming the tortillas will take about 4-5 minutes in a cold oven.
Break apart the rice cakes with your hands into small bits and pieces and toss in boiled water per the package directions. When noodles are cooked through, add the noodles to the cooked vegetables, stirring enough so that the noodles are evenly incorporated into the vegetable filling.
With a large spoon, move the cooked vegetable noodle filling into a large bowl to cool down so that it’s easy to handle and won’t be too hot to the touch. Put a small handful of filling in the center of each warmed corn tortilla. With the edge of the tortilla, fold over half the tortilla over the filling and tuck the edge underneath the filling. Continue rolling the tortilla until it looks like an “egg roll.” Place the rolled tortilla, seam side down, onto a parchment paper lined baking sheet. Follow these steps with each tortilla.
Warm up the remaining tortilla in the oven. Since the oven is already hot, the tortillas may only need 1-2 minutes to warm up enough to make them easy to roll. Put warmed tortillas on a clean countertop.
Bake the “egg rolls” you made 7 minutes. Air-fry 4-5 minutes until crispy. While the first batch of “egg rolls” are baking, finish making the rest of the “egg rolls.”
Let the crispy “egg rolls” cool down on the countertop as they come out piping hot. Serve 4-5 “egg rolls” per person with a sweet and sour dipping sauce, a side of edamame, marinated sliced cucumbers, and a side salad drizzled with miso dressing.
Dipping sauce options:
Creamy avo dipping sauce: Put pitted and peeled avocado in a small food processor with 1-2 tablespoons of coconut aminos and a pinch of fresh red chilies and blend until creamy.
Traditional Asian dipping sauce: Mix coconut aminos, a dash of sesame oil, maple syrup, and sriracha sauce in a small bowl. Adjust the seasoning to how spicy and how sweet you prefer.
P.S. If you are interested in learning the BEST exercises for Fat Loss & Strength, don’t miss this rare LIVE EVENT on August 31st at 12pm PST where you can ask me your questions in real time. Below is the Facebook link to join: https://www.facebook.com/events/s/best-exercises-for-strength-we/1929335550763187/?mibextid=RQdjqZ
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
Raw Vegan Dies (is a raw vegan diet dangerous?)
Posted on August 4, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published August 4, 2023
Meat-eating promoters are using an anorexic, female, raw vegan’s death as a way to “prove” a vegan diet is deadly, which is hypocritical and fear-mongering (to use their own words against them).
She died from a bacterial infection (cholera), possibly coupled with malnutrition from not eating enough plants. She ate fruit, sprouts, vegetables, and drank green juice (but didn’t drink water). I would classify her diet as fruitarian due to her high consumption of fruit (1).
Fruitarians are vegan, eat mostly fruit, very little fat, and don’t eat any cooked foods. Fruitarians are typically very slim because they must eat a large amount of fruit since fruit is low in calories and full of fiber. Fiber fills up the stomach which signals the brain to stop eating, which is why, when people want to lose weight, one piece of good advice is to fill up on fiber.
In addition to eating lots of fruit, this raw vegan female also drank lots of juices, as many fruitarians do (1). Juices are low in calories, nutrients and have zero fiber. Juicing fruits and vegetables should only be for a short period of time, preferably after a water fast.
People who eat a ketogenic diet, Paleo diet, and others who refuse to cut back on animal protein, are using this woman, who had a mental disorder, who just happened to eat and promote a raw vegan diet, as an excuse to justify killing animals to make it “food.”
Too few are talking about the millions of overweight people who die every year from disease due to consuming animal protein, processed foods and alcohol. There’s nothing redeeming about cholesterol, saturated, fat, and toxins. She did not die from eating a raw vegan diet.
If you or someone you know is opposed to a vegan diet and uses her death as an example why not to go vegan, watch this short video. Don’t let confirmation bias stop you from watching this video! (Confirmation bias is only listing to information that you agree with and ignoring information you disagree with).
1). Source: Louise Allingham For Daily Mail Australia. “Vegan Influencer Zhanna d’art ‘dies of Starvation and Exhaustion’ after Switching to Restrictive Tropical Fruit Diet.” Daily Mail Online, 2 Aug. 2023, http://www.dailymail.co.uk/femail/real-life/article-12358835/Vegan-influencer-Zhanna-Dart-dies-starvation-exhaustion-switching-restrictive-tropical-fruit-diet.html.
P.S. If you are interested in learning the BEST exercises for fat loss & strength, don’t miss this rare LIVE EVENT on August 31st at 12pm PST where you can ask me your questions in real time. Below is the Facebook link to join: https://www.facebook.com/events/s/best-exercises-for-strength-we/1929335550763187/?mibextid=RQdjqZ
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
Vegan Latkes (gluten-free, low-fat, plant-based, oil-free, baked potato pancakes)
Posted on August 1, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published March 21, 2023
The one thing I didn’t like about latkes, also known as potato pancakes or fritters, is that they are fried in oil. Since I’m vegan, I also don’t eat eggs, so I came up with a gluten-free, plant-based, oil-free, vegan, baked latkes recipe.
Ingredients
2 large russet potatoes, shredded
1 medium onion, shredded
½ cup old fashioned oats
1 T coconut aminos (plus more to brush on top)
1 tsp ground black pepper
A few dashes each of onion and garlic powder
Apple (1 per person)
Ground cinnamon
1 tablespoon freshly chopped cilantro
Sriracha or your favorite hot sauce (optional)
Boil potatoes and onions about 5-7 minutes. While potatoes and onions are cooking, pour the oats into a food processor and mix until it resembles oat flour.
Preheat oven to 400 degrees.
Drain potatoes and onions in a large colander. When potatoes and onions are cooled down, put them inside a nut milk bag or cheese cloth to squeeze out as much water as possible. Put potatoes and onions into a large bowl and mix in oat flour, coconut aminos, black pepper, onion, and garlic powders until fully incorporated.
Spoon ¼ cup of latkes into a parchment-lined baking sheet. Bake 20-30 minutes, flip pancakes.
While pancakes are cooking, prepare the apple sauce. I use 1 apple per person. Peel, core and chop apple(s) and place in a food processor. Add cinnamon. I like a lot of cinnamon, so I use 1 tablespoon. Blend until slightly chunky.
Check the potato pancakes every 10 minutes to make sure they don’t burn. Bake another 15-30 minutes until crispy. Brush the tops of the pancakes with additional coconut aminos.
Serve with homemade apple sauce and chopped cilantro. I also like to add a touch of hot sauce on the potato pancakes and distributing the hot sauce evenly with a vegan butter knife, so it has a wonderful hot and sweet combination. Serve hot. Eat immediately.
Reheat in oven if there are any left over latkes. Make fresh cinnamon apple sauce right before eating.
In the above photo, you can see chopped apples on top of the pancakes. I already cleaned the food processor so I just chopped up the apples, but blending them into a chunky apple sauce is better. These are a bit chewy because there isn’t any oil in or on them, but the flavor is delicious.
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
low-fat, plant-based chocolate vegan popsicles (no sugar, no nuts)
Posted on July 25, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published March 7, 2023
These quick and easy, 4-ingredient, low-fat, plant-based, oil-free, healthy vegan chocolate popsicles, don’t contain sugar, dates, coconut, and are INCREDIBLY delicious.
Ingredients:
4 ripe medium-bananas
4 teaspoons alcohol free vanilla extract
4 teaspoons tahini
4 tablespoons cocoa powder + 4 teaspoons cocoa powder
Directions:
Peel and break bananas into 2-inch pieces and blend in a small food processor until it resembles vanilla pudding. Add remaining ingredients to the food processor, mixing for about 1-minute; the mixture should now look like melted chocolate.
Pour into four popsicle molds. It takes 6 hours to freeze through. To make it a bit more decadent and creamier, you can drizzle ½ teaspoon tahini on one side of the popsicle right before eating (see video below).
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
How to get unstuck and move forward
Posted on July 18, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published July 18, 2023
I asked psychotherapist Lewis (Lew) Epstein to discuss how to get unstuck and move forward, whether it’s weight loss, eating healthier, getting motivated to exercise, or improving relationships, by forming clear values and understanding the connection that what you do or say can move you towards that value, or away from that value. (video is at the bottom of this post)
Lewis Epstein explains that a negative feedback loop is doing the same things repeatedly, ending up back where we started. To stop this circular system, he said it’s important to clarify what you value first. A value is different than a goal, because values are what are most important to you, like being a successful entrepreneur, taking care of the family, and good health.
If you want to have a successful business, you’re going to need lots of energy: a poor diet and lack of sleep and exercise will make it harder to accomplish your tasks. If a home seller is trying to decide between two real estate agents to sell his property, and one is trim and fit, and the other is overweight and unhealthy, the seller may choose the lean agent because many people believe thinner, beautiful people are more successful.
To take care of your family, means taking care of yourself first. If you are sick, you cannot take care of your family. Make your values a priority so you can take the detour onto the right path and move forward, so you’re not stuck.
Mr. Epstein said we all have an inner critic where we tell ourselves we are stupid, ugly, fat, skinny, lazy or a failure. We are harder on ourselves than anyone else! If you tell yourself that you are a failure, you are not alone! We’ve all failed at some point. Failure is good. Failure is a sign of progress because if you’ve never failed, you’ve never tried, and will never succeed. The trick is to keep trying. Success comes from trying over and over again, experimenting with different methods to see what sticks.
Photo by Alex Green on Pexels.com
We all want results now and many people believe being thin, muscular, or having the perfect mate or job will make them happy, but happiness and success don’t magically appear; happiness comes in bits. Happiness is seeing small positive changes as the result of hard work. For example, if a student cheats on a test and gets an “A,” he may be happy he didn’t have to study and got a good grade, but he feels insecure, stupid, and unhappy because he didn’t “earn” that grade. Happiness is earned.
Devil vs. Angel: Everyone has a devil on one shoulder and an angel on the other shoulder. The devil taunts: “What’s one more drink? You had a hard day, you deserve the pizza, beer and the cigarette. You aren’t going to stick to this goal because you’ve failed in the past so why even try?” The devil is full of negativity, bringing you down.
The angel, on the other hand, is full of encouragement, rooting you on: “You can do this! Do the right thing.” The angel is the mind, who knows better, and the devil is the stomach, wanting to be fed. Listen to the angel and tell the devil to go back to hell.
Photo by Mikhail Nilov on Pexels.com
Lew says the devil/angel analogy is better illustrated as the child vs. adult. The child wants comfort, and everything is about “me” and what “I” want. We need to stop catering to the child and be adults.
Pain in inevitable: Everyone experiences physical and mental pain; how you deal with pain is what makes the difference in moving forward, backwards, or being stuck in place.
Why do we keep choosing bad habits if they prevent us from reaching our values?
By eating junk food, smoking, drinking alcohol, and/or taking drugs, pains go away, and negative thoughts get temporarily drowned out and euphoria settles in momentarily.
What can you substitute for food when you are in pain, frustrated, stressed, or bored? Try meditation, physical exercise, helping others, breathing exercises, talking to someone, watching an uplifting movie or a comedy, and/or laying in the sun, to divert attention, feel good and centered. Try all these methods and see what works for you.
No pain, no gain. The phrase “no pain, no gain” is often quoted when it comes to exercise, but it can be applied to all areas of life. If someone doesn’t sweat, lift heavier, and make exercise a regular commitment, they won’t build muscle or get stronger.
If someone doesn’t read the material and study for the exams, the student won’t pass the test.
If someone chooses the oatmeal over the bacon and egg breakfast, they are making the less tasty choice but will enjoy the benefits of these less exciting, positive choices in the future.
You may not feel or see the benefits of positive choices now, but you will see them in the future.
Patience and consistency are the keys to success and happiness.
Coming up with a plan and a date to start. When I wanted to remove oil from my diet, I knew my husband wasn’t going to like it and it was going to mean changing the way we cook. Changing how I made meals and anticipating my husband’s negative reaction caused anxiety.
Before discussing the subject of cooking without oil with my husband, I looked up how to cook without oil, found oil-free recipes, and made sure I understood how to explain to him that oils are harmful and should be avoided.
I picked a time and date to broach the topic with my spouse when he wasn’t busy (when we went on our daily walk). I told him that I wanted to avoid consuming all oils because they increase heart disease risk, lower the immune system, impair circulation, and increase insulin resistance. I told him I want to start this new diet in three weeks, on January 1st, which was over a year ago, in 2022.
My husband was not happy with the idea of cooking without oil because he worried that the food wouldn’t taste as good, but I told him I read and learned the special cooking techniques and can share it with him.
I told him that I collected several oil-free recipes that we can try, and it might be fun, and we can eat bigger portions. See what I did? I turned a negative into a positive.
Today we eat 100% oil-free!
Now it’s easy to cook without oil because I can use water, wine, or vegetable stock instead of oil, but at first it was challenging.
Having a plan, in advance, instead of jumping right in, and giving us mental time to figure out how to implement this change, made a huge difference.
Jillian Michaels, a famous fitness trainer, likes to say, “Get comfortable with being uncomfortable,” which means that we need to do things we don’t want to do, to accomplish our goals.
Know your values to determine the proper course of action. How important are these values to you?
What are you going to change and say no to, to make those goals a reality.
Who do you need to reach out to for help or encouragement? Asking for help is a sign of strength, not weakness
Photo by cottonbro studio on Pexels.com
Psychotherapist Lewis Epstein offers a free phone consultation to help you assess whether his skills and approaches are a good match for you and he also offers a 5-week course, with homework assignments, as mentioned at the end of the video. Watch the video below; he shows how the negative feedback loops works and how to stop it.
Additional resources to help you move forward can be found on my YouTube channel, Nina’s Nutrition and Exercise Videos, under my playlist: “Diet Psychology”
An administrator at True North health clinic said the reason people don’t eat well is because they don’t have the information. To truly understand the connection between health and nutrition, read any, or all, of the following books from this list:
Best plant-based, weight loss and disease reversal nutrition books
As an Amazon affiliate, I earn from qualifying purchases.
Lew Epstein’s books:
Watch the video of the entire discussion of how to get unstuck and move forward
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
Vegan Bodybuilding with Geoff Palmer (how to get enough protein on a vegan diet to build muscle)
Posted on July 11, 2023 Leave a Comment
written by Nina Shantel, blog: RealDietHelp.com, published July 11, 2023
While a lot of people are aware that it’s easy to get enough protein on a vegan diet, today’s main topic is how to get enough protein on a vegan diet to build enough muscle to be a pro-bodybuilder.
To answer this question, I spoke to Geoff Palmer, a 60-year-old, 38-year vegan Natural Bodybuilding and Natural Physique Champion, who is the owner of Clean Machine, Plant-Based Fitness Nutrition; author, national lecturer, vegan patent holder and NEXTY Winner for “Best New Supplement” in 2018.
Mr. Palmer explains how to obtain enough protein from plant sources, what to do when hitting a weight training plateau, how to lose weight, and the best proteins and worst proteins to consume and why. (Watch video below)
Mr. Palmer explains that bodybuilders need more protein, about 1.6 grams of protein per kilogram of bodyweight, that protein powders are not necessary on a vegan diet (or any diet), and why some powders are healthy, and some are not.
He eats about 500-600 grams of carbohydrates per day and between 80-150 grams of protein. He varies his carbohydrate and protein intake based on if he lifts weights that day and how he feels. He weight trains single body parts once a week, five days a week.
Geoff Palmer’s Workout Routine
Monday: Back & core
Tuesday: Chest & abs
Wednesday: Legs
Thursday: Shoulders & abs
Friday: Arms
Saturday: rest day
Sunday: rest day
Geoff Palmer’s current bodyfat percentage is at 10%, and his bodyfat percentage on stage is between 6-7%. He says that a very low bodyfat percentage is not ideal year-round as it’s hard to maintain and feel energized.
He eats four times a day, which makes it easy to get his 30 grams of protein in each meal to total 120 grams of protein.
His workouts vary to prevent a plateau and to make the workouts more interesting and fun. Sometimes he’ll perform 5 sets of 20 reps to get in a total of 100 reps and other times he’ll lift 100 lb. dumbbells for 6 reps. The higher the weight, the lower the reps.
Watch the video to hear what he thinks of ice baths for recovery, and who should eat a SOS-free (no salt, oil or sugar) diet, and why.
He started weight lifting in high school but didn’t take the stage until he was 50. What’s even more amazing is that at 60-years-old, at a bodyweight of 180-190 pounds, at 5’9, he bench presses 445 pounds!
Geoff Palmer also explains what the protein Lemna aka Lentein is and why it’s an ideal protein for bodybuilders. He should have it back in stock in April 2023.
Most protein powders come in the form of isolated proteins which are inflammatory and can trigger an autoimmune reaction. Clean Machine’s protein powder supplement is unique in that it includes the entire plant, it’s dried and crushed, so it’s a whole food.
You can view Geoff Palmer’s supplement line at http://cleanmachineonline.com/
Geoff was selected #40 of the “Top 100 Most Influential Vegans” by Plant Based News.
Geoff created the First 100% Vegan Natural Bodybuilding Competition in the World.
2023 Vegan Health & Fitness Expo (VHFExpo), featuring the World Vegan Bodybuilding Champions (WVBC) http://www.vhfexpo.com
2018 WVBC “Meet the Judges” video link: https://youtu.be/jeVZbuTV5kw 2018 WVBC “Veg Fest” video link: https://www.youtube.com/watch?v=edduTTdPEPs
Geoff’s social media links:
Website: http://cleanmachineonline.com/
You Tube: https://www.youtube.com/user/CleanMachineOnline
Facebook: https://www.facebook.com/CleanMachineonline/
Instagram: https://www.instagram.com/cleanmachineonline/
Pinterest: https://www.pinterest.com/teamcm/
LinkedIn: https://www.linkedin.com/in/geoff-palmer-ⓥ-1b78565/
Clean Machine National and International Industry Awards:
1. 2018 Supply Side West Editor’s Choice Award Finalist – Clean Green Protein with Lentein
2. 2018 NEXTY Award Winner – Clean Green Protein with Lentein
3. 2017 Eco Excellence Award Winner – Clean Green Protein with Lentein
4. 2017 Eco Excellence Award Finalist – Ahiflower Oil
5. 2017 Best of British Award Winner – Ahiflower Oil
6. 2016 NEXTY Award Winner – Ahiflower Oil
7. 2014 Supply Side Editor’s Choice Award Finalist – Clean BCAA
8. 2013 Supply Side Editor’s Choice Award Finalist – Cell Block 80
If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree
