Protein (Part 1)

protein, food, chicken, bean, rice, avocado, beef, egg, bean, nut, milk

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

Your body uses protein to build, repair and maintain muscle tissue. Bodybuilders have a great knowledge of nutrition, especially the protein for building muscle. Since they want to consume much more muscle than the average person, they consume more protein than average.

Your body uses protein to build muscle only if all the necessary amino acids are available. The small problem is that your body doesn’t produce by itself all the necessary amino acids. Amino acids that your body can’t produce are called essential amino acids and fortunately they’re available in foods.

Proteins are made of carbon, hydrogen and oxygen like other macronutrients, but proteins have one more element, nitrogen. Bodybuilders often explain that they have a positive or negative nitrogen balance, which means that they’re in an anabolic state (muscle gain) or in a catabolic state (loss of muscle).

Food and protein

There are foods called complete proteins, which means that they provide all the amino acids needed to create usable proteins. Milk, eggs, meat, fish and many vegetable products have complete proteins. Be careful because these foods don’t have the same amount of usable protein by weight. For example a food that contains 10 grams of protein, your body can use only 7 grams.

Here is a table that shows the amount of protein by weight and the protein’s amount used in your body as a percentage for the most common foods :

Food% Protein by weight% Net Protein Utilization
Eggs1294
Milk482
Fish18-2580
Cheese22-3670
Brown rice870
Meat and flowl19-3168
Soybean flour4261

(Whey is a byproduct of milk that contain much more protein than eggs)

This table tells us that an egg contains only 12% protein by weight. Despite this small percentage, an egg contains an amino acids balance that allows your body to use 94% of it. However, the table tells us that soy flour contains 42% protein by weight. But because of the amino acids composition, your body can use only 61%. This shows us that there is a difference between the protein’s amount in a food and the protein’s amount your body can use.

This is the end of Part 1.In Part 2, I show you that in cases where you don’t have complete protein foods, it’s possible to make combination of food to have the maximum protein used by your body.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Mindset To Create Your Company

black, experience, surf, ocean, child, kid

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video and I learned some good stuff.

There is a simple trick to create your internet company. This trick allows you to have the sweetest change possible between your school/job and your job as an entrepreneur. This trick is to consider your company as an experience.

See your internet company as an experiment modifies your state of mind. Here’s how you see your company with this state of mind :

  • Your life isn’t wasted if you can’t create a profitable company to live the live of your dreams.
  • Creating a internet company doesn’t demand a large amount of resources. You don’t need to make a huge investments and spend a lot of money. Before increasing your expenses, you have to decrease your uncertainty by having a product or service that clients buy regularly. Once you have your 1000 loyal clients, you can go to the next step. Here is an article I wrote to have 1000 loyal clients, click here ].
  • The best situation is to create and develop your internet company next to your school/job. I advise you to take measured risks, evolve with baby steps and make changes smoothly. With this strategy, you’re not afraid to start. For me, stopping your school/job to create your internet company isn’t a good strategy because if this company doesn’t work, you will not have the opportunity to create another later. It’s extremely rare for a person to start a company that works really well the first time.

Passion

passion

You know, there’s a secret to not bieng afraid to start an internet company. It’s to create a project that really motivates you. A project that makes you want to work on it, a project that is so rewarding that you no longer want to play video games or watch videos (Youtube, Netflix, etc).

With this mindset of considering internet company’s creation as an experience, it allows you to learn a lot of things. It doesn’t matter whether the company working or not, because you’re learning new things about yourself, human relations and entrepreneurship.

When you start an internet company, it’s important that you achieve several goals. Here are the goals of my blog :

  • Motivate me to have an athlete body like Men’s Physique.
  • If I can’t make this blog a profitable internet company, I know that everything I learned in the creation and development of this blog is interesting knowledge that I could apply in a new internet company.
  • Create a community around this idea of doing sports to be healthy mentally and physically.
  • Make this blog a profitable internet company.

Having a list of several goals is great because if you fail 1-2 of these goals, you still have the opportunity to achieve the goals that remain.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Trick To Have Really More Energy

energy

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

Often, during the day, we have a loss of energy. There is a trick I learned at my first karate class when I was 6 years old- At each class our Sensei (teacher) taught us how to breathe. There are 2 types of breaths :

Breathing with the upper body

This is the breathing that most people do. We can recognize a person who breathes from the top of the body because the shoulders rise with each inhalation . This type of breathing is not good because it reduces your performance, your well-being and your energy.

Diaphragmatic (abdominal ) breathing

diaphragmatic breathing

It’s diaphragm breathing. For simplicity, it’s abdominal breathing. This type of deep breathing calm down immediately, improves your well-being, increases your performances and your energy.

Here are some scientific studies on the beneficial effects of diaphragmatic breathing because the list is long. Scientific study Aa , Bb , Cc , Dd , Ee . It’s this type of breathing that is taught for fighting sports, singing, meditation, yoga, public speaking, etc.

Try during these next days to identify what type of breathing you do. You can put a reminder on your smartphone because it’s a test to be done over several days. The principle is that every time you realize that you’re breathing from top, made deep breaths to do the diaphragmatic (abdominal) breathing. You’ll quickly notice that you feel much better after that with a better state of mind.

The idea is that you’re more used to breathing with the diaphragm to have more energy in the day.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Have The Chance That You Deserve

chance

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

We’re lucky that we deserve. It’s true that there a bit of luck in everyone’s success. If I take my case, I recognize that I was lucky to be born in an industrialized country with internet and a good education. But I also created some of the luck that allows me to have my lifestyle today.

We aren’t all born under the same star or not with the same cards, that we can’t change. The thing we can do is to do with what we have to get something better. Having this state of mind is essential to having a better lifestyle. It’s important to be proactive. Whatever the bad luck or the handicap, you have the possibility to realize your dreams. It will be harder than other people but it’s possible with perseverance and patience.

Made with what you have

use what you got to have what you want

Here’s what you have to say to yourself : « My dream is that, maybe I’m not very lucky to succeed and maybe people will think I’m crazy, but I’m going to try to do something. I’m not going to do like the majority of people, I’m going to act, I’m going to do different and do interesting things ».

The truth is that the greatest craziness is to believe that by always doing the same thing, we will have different results. By always doing the same thing, we always have the same results. If you think you deserve better than that in your life, change your comfort, change your actions.

Seneca says something interesting in « Moral Letter to Lucilius ». He talks about people who commit suicide. He says it’s a paradox. It’s a paradox to give up life. What Seneca means is that it’s more constructive to try to change the actions that led to the results of being disgusted with life rather than leaving life.

It’s true that there are also elements that are outside our control or elements like psychology, depression, but whatever your despair, you can choose to change your actions to have another result. I will not lie to you, it will not be easy and it will not happen overnight. The main thing is that you have to try new things, experiment new things, get out of your comfort zone. It’s like this quote : « It’s when we walk that we risk failing ».

Go to another world

comfort zone

The majority of people are in a frozen environment. They’ve been doing the same things for years, they’ve been thinking the same way for years and their lifestyle is stagnating. Get out of this environment to experiment other things and meet people who think differently but share the same values as you. It’s these types of people that will motivate you to do things you never thought you’d do.

When you dream of something, it always seems impossible to you. Publish a book, start a company, change job because it’s frustrating, all that, you feel like it’s outside of your world. It’s true that it’s outside of your world but you have the possibility of making it a reality. Look, imagine that you are on the beach and you have to go to the mountain but you don’t know the way. The majority of people will stay on the beach because it’s more comfortable and safer.

It’s true that it’s safer to stay on the beach but over time, it becomes boring. The best plan is to go towards the mountain and on the way, you will find the first step. At this point, you can ask how to go to the second stage. At the second stage, you can ask how to go to the third stage, etc. In this way, gradually, you reach the mountain learning a lot of new things.

To start a company, it’s the same plan. You find an idea. Then you write a 2-3 pages project that explains how this idea can become a company. Then you look for how to finance this company. Then you create a product or service and you contact prospects, etc. It’s obvious that when you start these projects, you don’t really know the stages. Do this plan now with the knowledge you have, this will allow you to demystify the process and find the first stage.

We must stop dwelling. You have goals, you have frustrations, you want to do things to improve your lifestyle, run the plan. Go to the first stage and get information for the next stage. There is never a perfect time to start (that’s an excuse to procrastinate). You have to start imperfectly and do it anyway. It’s the only way to get the chance you deserve.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

Concussion

concussion
A blow to the head that makes the brain hit the skull

What’s up ? This is THE stephane ANDRE. With my training, I’m interessed in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

A concussion is a traumatic brain injury that alters mental state or creates others symptoms. Many people think they have no concussion because they have not lost consciousness. You must know that it’s possible to have a concussion without losing consciousness. Often football or rugby players say : « I just got my bell rung » when they have been hit on the head that makes the ears rings, but these symptoms are often consistent with concussion.

Signs

  • Balance problems

  • Difficulty communicating, concentrating

  • Dizziness

  • Drowsiness

  • Fatigue

  • Feeling emotional

  • Feeling mentally foggy

  • Headache

  • Irritability

  • Memory difficulties

  • Nausea

  • Nervousness

  • Numbness or tingling

  • Sadness

  • Sensitivity to light or noise

  • Sleeping more than usual or difficulty falling asleep

  • Visual problems (blurry or double vision)

  • Vomiting

Diagnostic

diagnostic

As soon as a concussion is suspected, a trained coach, certified athletic trainer or the team physician should immediately perform an initial « sideline » evaluation, including :

  • Symptoms list review

  • Focused neurological exam

  • Focused orientation exam that tests short-term memory recall such as the event, play, opponent, score or last meal.

  • Focused orientation exam that tests long-term recall such as name, birth date, place of birth.

  • Assessment of athlete’s ability to stay attentive to a complex task such as reciting months backwards.

If a person is suspected of having a concussion and there is no diagnosis, a concussion may place an athlete at risk of developing second impact syndrome. It’s a potentially fatal injury that occurs when an athlete suffers a second head injury before the old head injury has completely healed.

Second impact syndrome

Second impact syndrome is a potentially fatal injury that occurs when an athlete suffers a second head injury before the old head injury has been fully healed. Unfortunately, it’s complicated to know if the brain has been healed from the first injury. Even after all symptoms resolved, it’s possible that the healing isn’t complete and that it increases the risk to the brain of having the second impact syndrome. Neurocognitive testing can help doctors or physician decide when the athlete can return to the competition in the best conditions.

Neurocognitive testing

Neurocognitive testing

Neurocognitive testing is a questionnaire (usually on the computer) that athletes do that deals with several areas of brain function, including memory, problem solving, reaction times, brain processing speed and post-concussion symptoms. It’s most valid if the athlete has a pre-injury baseline test on file to compare the post concussion test. This information can be really helpful for the doctor or physician to decide when the athlete can return to the competition.

When to return to the competition

All athletes suffer concussion (whatever the gravity) should pass an evaluation by a qualified health care provider before returning to the competition. Athletes should return to competition after they have been completely cleared of all concussion symptoms and have no symptoms during and after physical tests.

Baseline testing is important for assessing concussion symptoms after an incident. The baseline testing often includes neurocognitive tests, symptom checklists, sideline assessment tools such as the Sideline Concussion Assessment Tool and balance testing.

Statistics

  • Athletes who have already had a concussion are more likely to have another concussion.

  • Children and teenagers are more likely to have concussion and take longer to heal than adults.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Feed Your Brain Is Important

feed brain

What’s up ? This is THE stephane ANDRE. I watched an Olivier Roland’s video  and I learned some good stuff.

To be successful in the areas that interest you, there is an important principle that is to nourish your brain in a healthy way. It’s the same principle for your body. If you eat fast food burgers every day, you’ll become fat, your self- esteem will decrease, your energy will decrease, your libido will decrease and your lifetime will decrease.

If you feed your brain every day with the « burgers » of information, I mean news (newspaper and tv), you’ll have a negative state of mind. The information of these newspapers or these media are 95% negative and 80% of this information, you’ll forget them in 15 days. These are events where you have no impact on it, it uses your brain’s energy for noting and because of this negative information, you become more and more worried.

Good food for the brain

The most efficient and accessible way is to read books of excellent quality. When you read books of excellent quality, you have access to the best brains in the world for an affordable price, or even free if you go to a library. With books, you also have access to the best dead brains. It’s not because the person is dead that this person has to stop giving us value.

Purpose of reading these books is to allow you to have a solid foundation for achieving your goals. To start, you need to create a list of books and use the SMART goal method (SMART => specific, measurable, accessible, realistic and defined over time). If you want more detail, go to a search engine like Google of DuckDuckGo and enter : SMART goal.

For example, you can give yourself the goal of reading a book a month. I advise you to write a summary page for all the books you read. Scientific studies have shown that when you write the summary, you will remember more things and you will memorize more things than if you only read the book. Here are 2 scientific studies here  and there .

.

Check the book’s quality

books

To start, reading reviews on books that interest you on Amazon is a good place to start. It’s clear that it’s not done by experts but you can see people who like and hate the book. It’s up to you to do your own analysis of the numbers of positive and negative comments. If there are a lot of comments (at least a hundred), it’s a good sign.

It’s possible to access lists of books complied by people who read a lot of books. It’s obvious that these lists will never correspond at 100% to your objectives but it allows you to find pearls. If you want to train in business and personal development, Josh Kaufman’s Personal MBA  is excellent. It’s not necessary to like all the books of Personal MBA but most are extraordinary.

Action

Here is a simple exercise that I propose to you. Find 5-10 books of excellent quality that can help you achieve important goals for you. Determine a deadline (1 year) and calculate how many books you should read per month and how much time you have to spend every day reading.

I’m curious to know the books you found. Share this in the comments section and let’s go .

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Boost Your Charisma

charisma barack obama

What’s up ? This is THE stephane ANDRE ! I watched an Olivier Roland’s video  and I learned some good stuff.

To increase my charisma, I discovered a completely counterintuitive trick. This trick is a state of mind. This is a trick that Seth Godin shares in his book « Tribes » . In this book Seth Godin explains the importance of internet. Internet isn’t just about doing business with customers/prospects, but it’s a real tool for building a tribe or community.

The principles for building a tribe or community with internet are to share quality content and to clearly explain your values to bring together people who share the same values as you. Seth Godin says something very interesting about charisma, he says that most people think that yow have to have charisma to get the idea when it’s the opposite. The simple fact of having the idea gives charisma. It’s deep right ?

In everyday life

 

everyday

 

I’m sure you’ve seen this situation :

  • There is a person who loses consciousness on the sidewalk Quickly a person must take responsibility for the idea of caring for the person who has lost consciousness

  • There is a car accident. Quickly a person must take responsibility for the idea of dealing with traffic to secure the area.

In situation where there is no designated leader, a person must take the initiative, without permission, to take responsibility for the idea of managing the situation.

As you can see, it does give charisma to this person and the others will naturally accept him/her as a leader and listen his/her orders, until the situation returns to normal.

The question, I’m asking you is : « In the project that is important to you, could you take responsibility for the idea of taking care of your tribe or community that shares the same values as you and to do evolve the project ? ». Tell me your answer in the comments section.

Subscribe to my newsletter and share this article if you think it can help someone you know.

-Steph