In today's Nov. 15, 2011 newsletter . . .

  • Two Delicious Super Nutrition Dishes

  • Was Steve Reeves Just a Hot House Flower

Two Delicious Super Nutrition Dishes

There may be debate over the value (and in some cases even the safety) of taking dietary supplements, but no one disputes the worthiness of eating fresh, healthful real food.

The following are two delicious, real food practices guaranteed to boost your daily nutrient intake:

1. The Gray Iron Fitness Super Shake. Have this delicious smoothie for breakfast or mid-morning for a bounty of vitamins, minerals, anti-oxidants, protein, and complex carbs. Only side-affect: You may experience an almost uncontrollable urge to do push-ups!

The Gray Iron Super Shake recipe follows:

(Put into a blender the following, for two people. Simply, cut the ingredients in half for one person.)

  • 3-tablespoons of freshly ground* flaxseeds.
  • 2-heaping tablespoons of nonfat yogurt containing live friendly bacteria (with no added sweeteners).
  • 2-scoops of unflavored whey protein powder (40 grams of protein).
  • 2-cups of fresh or frozen mixed berries (with no added sweeteners).
  • 2-½ cups of plain, unflavored soy milk (with no added sweeteners).

*Grind the flaxseeds in a coffee grinder.

Wow! It’s delicious and loaded with terrific healthful ingredients to really get your day started right: vitamins, antioxidants, omega-3, complete protein, and low-glycemic complex carbohydrates.

Surprisingly, you can also add vegetables such as spinach or kale leaves for added nutrients without changing the wonderful berry flavor. Begin with small amounts and gradually add more to find the perfect proportions to suit your taste.

2. The Gray Iron Fitness Super Salad. At dinner, have this delicious vitamin/mineral/anti-oxidant blast and you will love it. Trust me enough to try it; you may want this treat a salad at every evening meal.

The Gray Iron Super Salad:

  • For each diner, include a . . .

  • Handful of lettuce and spinach leaves, 50/50 mix. Wash the greens thoroughly and spin dry.

  • Slice and dice some cucumber.

  • Slice and dice some red onion.

  • Chop-up a little red cabbage.

  • Add some chopped fresh apple, nectarine, or a pear.

  • Small handful of chopped raw walnuts.

  • Scatter a few raisins.

  • Scatter a few dried cranberries.

  • Scatter a tablespoon of crumbled feta cheese.

  • Dress with extra virgin olive oil & white wine vinegar (add a little salt & pepper).

    Was Steve Reeves Just a Hot House Flower?

    The Steve Reeves page in my Muscle Stories section gets more visitors than any other. They arrive after doing Internet searches for his diet, or his workouts, or where he worked out . . . Steve Reeves questions go on and on.

    A lot of people ask if he was truly strong, or did he just look strong? With certain exceptions -- Grimek, Hilligenn, and Tommy Kono, come to mind -- most Mr. America type bodybuilders are not as strong as those who train primarily as lifters.

    Reeves' goal was to build his body as close as possible to the classic physique, like sculpture from classical antiquity. He even had a formula, "The Standards of Symmetry," that listed ideal proportions, according to a person's height. He certainly achieved those proportions for man his size; and many people believe he was the most symmetrical bodybuilder of all time.

    But to answer the original question: was he strong, or did he just look strong? Well, he was not as strong as, say, Grimek, John Davis, or Doug Hepburn (champion lifters of that period). But Steve Reeves was strong. Strength & Health's editor, John Grimek, told a few stories about Reeves' strength that he witnessed at the famous York Gym. You can find them at the Steve Reeves page

    You've probably heard about the tremendous benefits of weight training and how you can retain -- or even reclaim -- the attributes of youth . . . Discover the way with . . .

    Gray Iron: A Fitness Guide for Senior Men and Women

    Newsletter Policy

    The Gray Iron Fitness Newsletter is a free publication sent twice monthly to subscribers. The purpose is to provide honest and realistic fitness information for people age 50 and above.

    I have never been paid or received compensation of any kind to write a positive review or endorse a product. If I say that I personally use a product or service, it is because I find value in it and have paid for it with my own money.

    Like newspapers, magazines and television, this newsletter and my web site contain advertising and marketing links. Naturally, I am compensated for these.

    The newsletter and web site provide information to help users establish and maintain a fitness lifestyle. But fitness information is not the same as fitness advice, which is the application of exercise and dietary practices to an individual's specific circumstances. Therefore, always consult with your physician for assurance that fitness information, and your interpretation of it, is appropriate for you. Your comments and questions are always appreciated.


    Logan Franklin
    The Gray Iron Fitness Newsletter