Bob Barker is the Fucking Man!

For some months now, there’s been a pretty heavy scene playing out in the animal right’s landscape here in La-La land.  The LA Zoo has been in the middle of a 42 million dollar renovation of their elephant exhibit, while Billy, the zoo’s lone elephant, remains imprisoned in the typical fucked up zoo environment.

Of course, the zoo is no place for any animal.  But it seems that elephants, in particular, really suffer there, and Billy has been no exception.  Even with this new renovation, and in consideration of all the well-intentioned folks behind it, many of us believe this would be a sad, expensive, and futile new chapter to an already tragic story.  Simply put, every elephant who is still stuck in any zoo or circus environment should be the first in line for sanctuary life.

So as the renovation stalled recently, many in the community here have been lobbying to have the exhibit shut down and to have Billy sent up north to a sanctuary in San Andreas; a place much more suitable for him to live out his years with other elephants.  (He would also be rejoining Ruby, an African elephant who left the LA zoo in ’07.)

After a series of hearings, the renovation project was put on hold a month ago, giving all of us (and Billy) a glimmer.  And now, on the eve of a couple more decisive hearings this week, Bob Barker – the former host of The Price is Right who has also been a tireless spay/neuter advocate through the years – steps up to the plate with a 1.5 million dollar donation to have Billy relocated.  And that is why…

Bob Barker is the fucking man!

Now, whether or not his generous donation will be utilized remains to be seen, based on how things shake down this week.  But still.  1.5 mil is not exactly pocket change (especially in these times), and I just wanted to send a shout out to Big “B.”

Also, check out this short vid for an excellent overview on Billy’s plight and the overall situation with elephants in captivity:

Encore Question: On Weight Training Supplements

From CJ: “…I was wondering if you could talk about some of the weight training supplements on the market, such as creatine, protein powder, “muscle milk”, etc. Are these beneficial or harmful to take for a person who is trying to gain muscle mass? Thanks again for your insight!”

CJ -

Your question touches on two primary Rock-Solid principles:

1. For whatever good something might contain nutrient-wise, what’s the downside?

2. Is it sustainable? Is it something you can healthfully be ingesting at your 100th birthday party?

So in the case of “Muscle Milk” or some kind of whey-based protein powder, let’s assume that it’s a protein that is highly-absorbable. Okay…but what else does it have? What’s the total bang for the buck that you’re getting for those 200 or 300 or more calories? Not much. There’s little to no fiber, zero phytonutrients, very few non-synthetic vitamins and minerals, etc. Sure, these things can help you gain some muscle weight, but I maintain that it’s largely because of the extra calories, not because of some kind of magical protein assimilation that’s going on, as these manufacturers want you to believe. I would pass on all of that shit, opting instead for plenty of nutrient-dense whole foods for your protein like legumes, spirulina, The Ultimate Meal smoothie mix, nuts, whole grains, a few soy products and the occasional soy or rice-based protein shake that includes “real food” in it. More on this in the book and in future blogs.

As for creatine, this is one of the only over-the-counter products I’ve seen that quantifiably CAN build some extra muscle mass and increase strength. And yes, you’ll even find that most of it is pharmaceutical grade and, therefore, 100% “plant-based.” BUT, again, this is not a sustainable food item. You would not want to be running this shit through your kidneys year after year. So the ONLY way I would possibly recommend it is if you were a natural bodybuilder, football player, had some kind of important “shirt-off” photo session coming up, etc. and you needed to use it on the SHORT-TERM for a bit of an edge. And even then, you shouldn’t even think about it until you absolutely hit a wall with your progress. Personally, I would pass on that, as well.

The bottom line is, when your diet and exercise program is “Rock-Solid,” you should be able to reach all of your fitness goals, provided that they’re not too far outside of your natural genetic capability. More on this in the book and in future blogs, as well.

Special Mind/Body Wellness Hot Tip!

Friends -

From the Mind/Body Wellness department, let me share a quick tip that could prevent a lot of stress and anguish in your life:  Back up your hard drive right fucking now!

Seriously…if you haven’t already done this lately, stop reading this blog, pull out your external drive, hook that bitch up, and start saving!

As you may have gathered, this advice is fresh on my mind at the moment as I ponder that age old wisdom of, “It’s not a question of IF your drive will eventually fail, but WHEN it will eventually fail.”

Yes friends, the hard drive on my trusty Powerbook gave out the other night and the jury is still out as to what all the tech-heads will be able to recover from it.  Fortunately, I had just backed up my TWO latest books a day or two prior so, not much was lost there.  However, it had been a hot second since I backed up a number of other things so…let’s just say that I’ve been focusing on NOT focusing on the prospects of loss just yet.  Fingers are crossed…and a big lesson learned.

And yet, we ALL know this movie, don’t we?  If it hasn’t happened to you, it’s happened to someone close to you, right?  Something crashed on someone and something of extreme value was lost forever.  And in this day and age of writings, personal info, contact info, pics, programs, passwords, links, valued correspondence, music, and vids, all taking up residency on a spinning mechanism made by the kajillions in China somewhere…c’mon people!  How stupid are we to roll the dice and think that it won’t eventually happen to us?

So, please, for me – back up your shit!

BR

Cracking the Exercise Code – Part Two

In part one, I described the Exercise Code as your preferred combination of the various how, where and what options of your training regimen. Once you “crack” your personal Exercise Code, you have the best chance of sticking with your program for the long-term. So let’s take a closer look at the wide range of options available, then I’ll give you an idea of how I use it all.

1. Location – Where you work out can be a critical factor where the quality and consistency of your training is concerned. You basically have three choices of where you can train;
A) Home: Somewhere in the house or in your garage or basement.
B) On Location: This could be a health club, dojo, yoga studio, etc.
C) Outdoors: Either in your backyard, around your neighborhood, or at a park, beach, etc.

2. Listening – For many of us, certain kinds of music gets the blood pumping and helps to create an extra edge for our workouts. Unfortunately, most gyms (in my humble opinion) play the worst kind of schlock to train to, which is why I always have my trusty iPod handy. But whether it’s a portable MP3, CD or tape player, the controlled environs of your home gym where you can play whatever you want, or a tolerable music situation at your gym, consider how music might maximize your workout experience.

And speaking of listening, don’t forget about the endless array of audio books, lectures, teleclasses and podcasts now available that you can download directly to your iPod and listen to while you’re training. It is truly multitasking at its finest when you can feed your brain and train your body at the same time.

3. Distraction – This category includes any kind of additional activity you can engage in while training: reading, watching TV, talking on the phone, etc. These ideas really come into play for cardio work like the stationary bike, treadmill, mini-trampoline, cross-country elliptical, etc., or even with certain stretching routines. Many health clubs have TVs set up near the cardio gear. If you’re into watching TV, why not time your cardio work to coincide with your favorite program and watch it from the gym, as opposed to your couch? And many cardio machines – especially the various bikes – are conducive to reading books, magazines, newspapers, or whatever you want.

4. Training partner – This is where you hook up and train with a buddy. This works great for most aerobic activities like jogging or walking, sports like tennis or basketball and, of course, lifting weights. In fact, a training partner at the gym can play a practical function of spotting you on heavier lifts and actually inspire you to go heavier and train harder.

There is also an accountability factor to having a training partner. In certain cases, you might ordinarily have skipped a session but, because your pal is counting on you to show up, you’ll suck it up and make the session.

5. Interactive – Here is where you participate in a class setting like kickboxing, aerobics, yoga, martial arts, etc. Many people enjoy the camaraderie of the group energy and the interaction with a central teacher. Additionally, watching an exercise video would be considered interactive, because you are interacting with the instruction coming out of your TV!

Also, this category could include a personal trainer.  Many people find that this is the only way they can consistently show up and get a good workout in, be it at the gym or martial arts dojo.

6. Solitude – Then again, you might enjoy the solitude of going it alone and creating more of a meditative experience. As you lift weights, go for a vigorous walk or practice a few yoga postures, you can get lost in your thoughts while practicing mindfulness with your activity.

Mix and Match the Elements

Needless to say, there are no rules for how, when or if you implement these ideas. In fact, you might find that certain approaches work best with certain aspects of your training and decide to mix and match approaches, depending on what you’re working on that day.

So, to review the options…

Pick one of these:

• Train alone
• Training partner
• Interactive with a video, in a class, or with an instructor/personal trainer

Do it here:

• At home
• On location
• Outdoors

If applicable. combine with:

• Solitude
• Listening
• Distraction

For example, here’s how I personally use these concepts:

1. When it comes to Resistance Training, I like to train alone at a gym and opt for either the solitude or listening approach.

2. For Cardio work, if I’m outdoors for a walk or a jog, I like the solitude, but I also like to listen to a wide range of things on the ol’ iPod. However, if I’m training indoors on a machine, then I prefer the distraction of a book or TV.

3. For Flexibility training, it’s still another story. I’ve found that I make my best progress with my (flex-heavy) martial arts training when I go to the dojo, have a training partner or, best of all, study privately. At the same time, the distraction of the cell phone or TV works great for just straight-ahead stretching.

All of these, by the way, are just general preferences, depending on how I feel in the moment. But the point is, you should be aware of these options and be ready to bring them in as necessary.

If you’re just getting started (or re-started), pick the exercise modality that seems the most appealing, then choose your preferred options. And don’t be afraid to experiment with different combinations until you find that perfect combination for you.

Cracking the Exercise Code – Part One

Although I’m personally not big on New Year’s resolutions, I do recognize the symbolic importance of beginning anew every January first.  For many folks, this means starting or restarting an exercise program and, hopefully, sustaining it throughout the year.  However – as we all have seen or even experienced firsthand – that promising early-January buzz usually wears off and, long before the birds are chirping again in the spring, you’ve fallen off the wagon.

Now, no doubt, there can be a myriad of mental obstacles contributing to this, including fundamental identity issues, lifestyle “addictions,” and a host of other things.  But these aside, I’ve noticed one often overlooked element to the whole process: if you don’t enjoy the exercise you’re doing AND some of the specific ways you’re doing it, you will not sustain it beyond the initial blast of New Year’s inspired self-talk.

When someone decides to start exercising again, they will usually do one of two things:
1) They resort to what they’ve done in the past and dust off that Total Gym down in the basement, lace up the ol’ running shoes or head into the health club where they’ve been an “absentee” member for the last year.
2) They do something that seems new, fresh and effective, like join a gym, sign up for a yoga class, or buy something from an infomercial.

Any of these things could work.  But there’s seldom much thought given to how much they will actually get off on doing the program. So it’s not so much about what’s the best exercise, as it is, what’s the best exercise for you?  Here’s where Cracking the Exercise Code comes into play.

In addition to the three basic exercise modalities – resistance, cardio and flexibility training – there are approximately nine other elements to consider that concern the how, where and what of working out.  These elements include details like whom (if anyone) you might be training with, if you’ll train indoors or outside, and whether you will listen to your iPod, watch the tube or just enjoy the solitude while you work out.

I call the specific, preferred combination of these elements your personal exercise code, and the importance of knowing it cannot be overstated.  Making one or two adjustments in your regimen based on understanding your personal code can mean the difference between giving up after three weeks and continuing exercise as part of an indefinite lifestyle component.

And now the good news: for just $29.95, I’ll give you all the specifics for …

JUST KIDDING!

Tomorrow, I’ll give you all the specifics for figuring out your personal Exercise Code.  Why?  Because I want all of you motherfuckers out there to engage in some kind of exercise in ‘09 if you’re not already.  Never mind that you’ll tighten up, look better and all of that.  This is a given.  More importantly, as you stay aboard the “Exercise Express,” you will also feel great, be infinitely healthier and enjoy a longer, better quality of life.  And that’s what it’s all about around here.

So, in the meantime, try thinking beyond the exercise activity itself, and more about what some of the ideal conditions and circumstances surrounding the activity might be.

Until tomorrow…

BR

Vegan Cheezecake!

Okay friends, as promised, here’s that killer cheesecake recipe.

This is based off of Lorri Bauston’s “Animal Acres” Cheezecake recipe, which is based of a Native Foods Restaurant Cookbook recipe by Tanya Petrovna.

Ingredients

Crust:
2 cup granola of choice
4 Tbsp. non-dairy margarine (like Earth Balance)
2 Tbsp. organic sugar

Filling:
8 oz. Tofutti Sour Supreme
16 oz. Tofutti Better Than Cream Cheese
1 cup organic sugar
2 Tbsp. unbleached (whole wheat) flour
1 Tbsp. lemon juice
1 tsp. vanilla extract
1 tsp. sea salt

Procedure

Preheat oven to 325 degrees. Grind up the granola in a blender to the consistency of a coarse flour. Transfer granola to a mixing bowl and add sugar, then mix all ingredients well. Melt margarine and add to the granola mixture and mix thoroughly. Press mixture into a 9″ deep dish pie pan.

With an electric mixer (or similar), blend all the filling ingredients until smooth. Pour into crust and bake for 25 to 30 minutes until just golden brown. Let cool and chill for 3 hours before serving.

Top with fresh berries of choice.  (Blueberries are my personal fave…)

Warning: While this cheesecake IS vegan, it should not be construed as health food! Organic sugar and whole wheat flour are still refined, and there’s a fair amount of fat in this cake. Also, this cheesecake can be severely addictive, as you may find that your life suddenly revolves around rushing home to the refrigerator for “just one more slice” before bedtime. The Bobby Rock Blog assumes no responsibility for such addictions. Please enjoy responsibly, and on special occasions only!

Holiday Dinner in the Deep South

Happy New Year, everybody. I have some cool entries planned for this month. But first, let’s talk about Christmas dinner while it’s still fresh on my mind.

I’ve constantly been asked through the years how I maintain a strict vegan diet while on the road or under other difficult circumstances. I always say, it’s really no problem…there’s always a way. And there’s probably no better example of this than managing Christmas dinner with my family down in Florida this year, where authentic southern cuisine is always the centerpiece.

Fortunately, my dad’s been a strict veggie since kicking cancer’s ass back in ’96. So this has made my Florida relatives even more accommodating to us…which means laying off of the butter, ham hocks and bacon grease when preparing all of our favorite southern dishes like cornbread, collards, veggie soup and various bean and pea combos.

This year was no exception. The food was beyond delicious, as usual, so I thought I would snap a few shots just to document what veganized southern cooking might look like for a holiday meal.

A beautiful pot of “field greens,” which in this case is collards.

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A killer pot-full of southern-style legumes, including butter beans, field peas, and string beans. High-fiber, top quality protein up the ass, people!

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Every family has a secret recipe. And on my dad’s side, it’s the incredible cornbread. This cornbread is thin and crispy, unlike “regular” cornbread which is thicker, more cake-like and seldom (if ever) vegan. They also use some special cornmeal that you can only find in Florida or Alabama. I eat it by the pounds when I’m there, since it’s the only time I can enjoy it!

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Put it all together and it looks like this. Notice the addition of the cream corn and the sweet potato? There are also two kinds of greens (collard and turnip). Of course, after I polished this off, seconds included more of everything (minus the sweet potato) and a couple more pieces of corn bread. Tis the season, folks! And remember, when you’re lifting heavy, you’ve gotta eat heavy…

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And finally, dessert was this outrageous vegan cheesecake that my mom made. My dad and I devoured two of these in about three days, it was so good. Even a few “normal” folks (who we reluctantly agreed to share a few bites with) thought it was delicious.

There are 101 different recipes for vegan cheesecake, but Lorri Bauston’s “Animal Acres” Vegan Cheezecake is one of the simplest and the best. I’ll try to find the recipe for you guys.

Bottom line: No animals were harmed or exploited in ANY way during the production of this feast. And that still feels good to me…knowing that every aspect of this celebratory meal is non-violent and mindful of the “oneness”…

That’s it for now, gang.