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Beat Portfolio - Home-cooked mixes for your aural pleasure.

January 3, 2013

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The Slow Progression

by Daren
Categories: Fitness, Motivation
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About one year ago, I wrote this summary of my recomposition. I began 2012 with a 1000-lb total (360 Squat, 420 Dead Lift, 220 Bench Press). In 2012, I overcame an injury (dislocated and broken finger), grew to about 185-190 lbs (~15-16% BF), & now have a 1105-lb total (375 S, 500 D, 230 B). I […]

March 5, 2012

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How We Decide

by Daren
Categories: Fitness
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I just finished reading How We Decide by Jonah Lehrer.  It’s a pretty quick read since the chapters are chock full of interesting stories and studies explaining different aspects of how our brain works.  I definitely recommend it. He begins with a nail-biting story about an airplane pilot having to make a snap decision, the […]

March 2, 2012

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Palatability, Satiety and Calorie Intake

by Daren
Categories: Diet
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Stephan Guyenet discusses a study titled “A Satiety Index of Common Foods” by Dr. SHA Holt and colleagues. This study, along with many others, suggests that focusing on simple foods that have a lower energy density leads to greater fullness and less subsequent food intake, and conversely that highly palatable energy-dense foods promote excessive food intake.  Potatoes, sweet […]

February 23, 2012

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Cravings

by Daren
Categories: Diet
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Thorin Klosowski of Lifehacker discusses the definition of cravings, both physical and psychological, and how to turn them from a negative reward response into a positive and useful tool. Psychological cravings include the feeling you get when you suddenly realize you want a Sloppy Joe or an entire bag of salt and vinegar chips. Two […]

February 23, 2012

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Is Sugar Fattening?

by Daren
Categories: Diet
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A very informative post by  Stephan Guyenet on the different types of sugar and how our bodies react to them. Here are the take-home points from this post: Sugar, including fructose, is not inherently fattening relative to other calorie sources, and unrefined sugar is compatible with fat loss in the context of simple whole food diets. Sugar […]

February 21, 2012

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Vitamin C for Cleaner Teeth

by Daren
Categories: Diet
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An older study examining the amount of dental plaque in subjects with varying frequencies of brushing their teeth and varying levels of ascorbic acid (Vitamin C). Viewing brushing frequency-debris score relationships as influenced by ascorbic acid status (Figure 4) provides additional insights into plaque prevention and control. At all levels of brushing frequency, those with the better plasma AA […]

February 15, 2012

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Love

by Daren
Categories: Motivation
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I wanted to post this on Valentine’s Day, but I was away on a ski trip. So it’s a day late. I think you’ll find this message applies to the other 364 days of the year just as well. What is love? It is not an action or an emotion.  It is not lust.  It […]

January 31, 2012

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Breakfast!

by Daren
Categories: Diet
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January 30, 2012

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Expectations

by Daren
Categories: Motivation
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If you strive to meet everyone else’s expectations, aren’t you short-changing yourself?

January 30, 2012

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Normal

by Daren
Categories: Motivation
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Resist temptation to be normal


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September 27, 2016