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What Does 40/30/30/350 mean, what does XX/XX/XX/XXX mean?  

Most dishes have the macronutrient breakdown of the dish as well as the kcal (calories) listed in the title.  For example, “30/35/35/380 Red Thai Curry” means that the Red Thai Curry dish listed in the post has 380 calories per serving and of those calories 30% are from carbohydrates, 35% are from protein and 35% are from fat.

All Macros listed are in the order of Carbohydrate/Protein/Fat/Calories.  I do this so that it is easy to search for and sort dishes.

Dishes can also be searched by flavor or composition.  For example most dishes are listed in categories including: salty, sweet, crunchy, creamy, light or heavy.  Additional categories include nutrition and mindset.

Nutrition articles include all recipes as well as articles on different aspects of nutrition.

Mindset articles include articles on lifestyle and training.  


Everything on IF Chef can be made with the following:

High Powered Blender or Regular Blender


High Output Juicer 


Stove, Hot-Plate (shown Below) or pressure cooker

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knife, fork, cutting board, mixing bowl (shown below)

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-The purpose of this shortened list of tools is to focus on the dishes that can be made by nearly everyone is almost any environment.  I remember in college my roommate and I used a 40 dollar blender and a 80 dollar hot plate we bought off amazon to cook.  We would bag food from the University salad bar and take it back to our room to cook.  With just fors and knives, sometimes plastic, we were able to make some pretty good stuff.  So long as you learn a little about seasoning and preparation you will be able to do the same.  80% of the dishes require only a stove and regular blender.  This is by design.  Requiring a 250 dollar juicer or a 350 dollar blender for all the dishes would be a disservice to anyone reading.  While anyone with access to a high quality juicer and blender will be light years ahead of most people, it is not needed.  Juicers and Blenders are really only a benefit for convenience.  In my opinion they are only critical from people competing in some type of athletic activity who have a greater need for calories overall.  There are a few other instances where they might be needed, but I recommend learning how to cook and make fresh dishes first.  Save up and when you have the time get a blender and a juicer.


Nutrient Density

     The real benefits to a blender or juicer are that they allow you to get a larger amount of high mnicronutrient foods every day.  For the science behind eating a high micronutrient diet I highly recommend Joel Fuhrman’s original best seller Eat for Health, or his new best seller The End of Dieting.  While no diet will take you all the way on your physique journey, Dr. Fuhrman explains nutrient density better then anyone. He gives readers a clear picture of how they can use the nutrient density of foods to regulate their body weight with as little effort as possible.  The diet styles he recommends are some of the only ones proven to offer a real solution to long term weight loss and maintenance.  

     Another lesser known author is Jonathan Baylor.  He started his career with the fantastic book the Smarter Science of slim.  While this book as any does not provide the final word on diet, it clearly articulates many of the major misconceptions in nutrition.  He wrote a more widely distributed updated version called The Calorie Myth which explains many of the same nutritional concepts.  

    Of the two recommended above Dr. Fuhrman’s work is a better primer on nutrient density of food, as Baylor got many of his concepts from Fuhrman.  However either book will spell out what people have been missing by relying on processed food, or food cooked outside of the home.  I like that the main concepts in this book encourage paying close attention to what you buy at the store and how you prepare your food.  While these books will rappel people who are looking to get as big and as strong as humanly possible, they are a rarely used resource for people working toward relative strength.  Relative strength requires conscious regulation of body weight.  Those two authors stand above the rest in their nutritional approaches to regulating body weight.  


Intermittent Fasting

    For anyone interested in taking weight regulation a step further through the use of intermittent fasting there are many great resources.  One of the original proponents of intermittent fasting was Martin Berkhan.  His fantastic Leangains site is the premier resource for physique conscious athletes who what to attain peak condition.  There are many other great resources that take what Martin Berkhan created and expand on his concepts.  Two of the best are Brad Pilon’s Eat Stop Eat site, and Christopher Walker’s NoGym site.  These authors highlight flexible approaches to incorporating Intermittent Fasting into your lifestyle in order to make physique enhancement simple.  


Nutritional Advice For men

In terms of diet advice geared towards men fitness author P.D. Mangan’s site highlights many of the best nutritional practices for men.  Until recently the majority of workouts programs and fitness media was geared toward men.  Unfortunately the same is not true for quality diet advice and diet related publications.  This is unfortunate as weight maintenance and reltive strength rely on your ability to regulate body weight with diet.  Even for athletes who compete in relatively heavy weight classes, an advanced knowledge of the best ways to regulate weight can still be a confidence booster.  It is nice to know that you can without a doubt get into your weight class should you choose to.  Beyond that you can learn that the process can be performance enhancing instead of performance destroying.  Additional resources include Greg O’ Gallagher’s site Kinobody where he everything from training programs to how to end binge eating once and for all.

Nutritional Advice For Women

More women then men are self professed emotional eaters.  This may be because more women are emotional eaters then men or because they are more honest with themselves and are willing to reveal the root of their problems.  You decide.  If the latter case is true, then many men would be wise to check out some of the advice given about emotional eating.  Ill save my opinion.  For anyone who can relate to the larger population of women who are self professed emotional eaters there are many great resources.  One of the best is the stress reduction program created by HeartMath.  They use various herat rate variability biofeedback devices to gauge the level of stress in the body.  While these tools are fantastic for a number of high performance activities, they can also be used to enhance emotional regulation.  Specifically the emotional regulation some people lose control of when it comes to nutrition.  Their program to Stop Emotional Eating would be beneficial in this case.  This program taes advantage of their EmWave devices.  While the HeartMath website will tun many people off with its New-Age feel, the technology behind their product appears to be legit.  As a last resort, keep in mind that many special operations units, professional sports teams as well as high net worth individuals swear by this technology.  If anything it is at least worth consideration.  As for women’s specific diet books, I feel there is largely too much information already.  For women as for any person, diet compliance trumps tactics.  

Dangers of Overzealous Dieting

Finally, one of the best authors to recognize the destructive nature of any diet followed too closely is nutritional researcher Matt Stone.  His exhaustive research into the many diet protocols offered by both mainstream and underground nutritional authorities is impressive.  The diet related topics he discusses are esoteric enough to be off putting to most just seeking basic nutritional guidance.  However, some of his advice is appropriate for both novice and advance athletes alike.  For example his book Solving The Paleo Equation: Stress, Nutrition, Exercise and Sleep, is a fantastic primer on how diet and lifestyle wor together to balance anabolic and catabolic hormones.  Many people will be put off by some of Matt Stone’s writing style.  I believe a more detached look at the facts he presents is warranted for those people.  After all, athletes like Josh Everett have relied on the advice given by him and his co-author to remain competitive in their sports well into their masters years.  This is a great place to look for nutritional advice specific to anyone trying to maximize their physique and performance without the use of drugs.

There is a good amount of high quality information in the small overview above.  Instead of attempting to consume it at once I suggest reading some of the articles and recipes.  They have links and instructional sections on the specifics of the information listed above.  Just soak it up over time.