Tuna Melt
Makes 2 Servings
Ingredients
16oz. can tuna, drained
1 egg white, beaten
2 tablespoon of oatmeal
2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
1/4 teaspoon garlic powder
salt & pepper
Directions
1. Mix all ingredients together in a small bowl
2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
3. Make two small patties and cook until both sides are brown
Nutritional Facts (Per Serving)
Calories: 144
Protein: 25g
Carbohydrates: 4g
Fat:2g
Friday, July 30, 2010
Thursday, July 29, 2010
STRONG AND LEAN: Beef and Broccoli Stir Fry
Beef and Broccoli Stir Fry
Makes 1 Serving
Ingredients
1 teaspoon olive oil
3 cups broccoli
2 thinly sliced carrot
1 onion, cut into wedges
6 oz. sirloin steak cut into strips
3 tbsp low sodium chicken or beef broth
1 tbsp reduced sodium soy sauce
1 teaspoon whole wheat flour
1/2 teaspoon Splenda
Directions
1.Heat olive oil in a large skillet and add the prepared vegetables.
2.Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
3.Stir in the beef strips, cook until desired doneness.
4.In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thicken.
Nutritional Facts (Per Serving)
Calories: 554
Protein: 58g
Carbohydrates: 38g
Fat: 19g
Makes 1 Serving
Ingredients
1 teaspoon olive oil
3 cups broccoli
2 thinly sliced carrot
1 onion, cut into wedges
6 oz. sirloin steak cut into strips
3 tbsp low sodium chicken or beef broth
1 tbsp reduced sodium soy sauce
1 teaspoon whole wheat flour
1/2 teaspoon Splenda
Directions
1.Heat olive oil in a large skillet and add the prepared vegetables.
2.Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
3.Stir in the beef strips, cook until desired doneness.
4.In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thicken.
Nutritional Facts (Per Serving)
Calories: 554
Protein: 58g
Carbohydrates: 38g
Fat: 19g
Wednesday, July 28, 2010
10 Healthy Snacks - under 200 calories!
1. 3 dates stuffed with an almond in place of the pit (90 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (½ cup plain) + 5 almonds (105 calories)
6. 3 cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard boiled egg (75 calories)
10. 14 raw almonds, 1 miniature box of raisins (130 calories)
2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)
3. Medium orange + 6 whole cashews (110 calories)
4. Small apple + 1 tablespoon of natural peanut butter (150)
5. Yogurt (½ cup plain) + 5 almonds (105 calories)
6. 3 cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)
7. Banana, peeled and frozen (120 calories)
8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.
9. Hard boiled egg (75 calories)
10. 14 raw almonds, 1 miniature box of raisins (130 calories)
Wednesday, July 21, 2010
Burn More Calories On the Job
by Beth Shepard
12 Ways to Boost Your Energy Expenditure at Work
- Pace when you’re on the phone, in a meeting, or on a Web conference.
- Fidget and shift in your seat or stand during a meeting.
- Take the stairs, skip the elevator.
- Get up and stretch or walk throughout the day.
- Take every opportunity to stand instead of sit.
- Shift your weight from side to side or rock from toes to heels while waiting in line.
- Bypass interoffice mail to personally deliver a document.
- Make your next one-on-one a walking meeting.
- Request a workstation that allows you to stand — or walk on a treadmill — while you work.
- Wear a pedometer and aim for 10,000 steps a day.
- Get your foot pain checked out by a medical professional.
- Propose an increase in the number of casual days.
A Modern-Day Dilemma
Working up a sweat was just part of earning a day’s wages early in the 20th century, when farms across the country employed 41% of all U.S. workers. Over the years, most of the physical labor involved in farming has been replaced by machinery and technology designed to increase productivity. By 2002, farms employed only 1.9% of the American workforce.
Many modern jobs require little or no physical activity, and — not surprisingly — today’s workers are heavier than ever, with 66% of the U.S. workforce overweight. There are plenty of professions — like carpentry and health care— that still involve physical activity, but more and more working adults sit all day at work, at home, and while commuting.
Contemporary living just doesn’t demand the same energy output as it did in the past. In fact, studies show that modern machinery conserves about 111 calories per day, per person. It’s no coincidence that sales of labor-saving devices over the last several decades parallel the rates of obesity in the United States. And data from food intake studies shows that an increase in calorie intake alone can’t account for the obesity epidemic.
The NEAT Factor
A significant decrease in non-exercise activity thermogenesis (NEAT) is the most likely culprit. Any physical activity that isn’t structured, purposeful exercise is NEAT — including foot-jiggling, standing, or even gum-chewing. Because it’s physical activity, it burns calories — which really add up over the course of a day. Studies show that NEAT can account for anywhere from 15 percent to over 50 percent of daily energy expenditure —and that could mean a difference of up to 2000 calories per day between two people of similar sizes. In contrast, a 30-minute walk burns about 200 calories, depending on individual size and pace. The impact of NEAT on daily energy expenditure is far greater than that of planned exercise.
The work environment has a strong influence on whether or not personnel receive extra pounds with their paychecks. Researchers found that the bulk of the variation in NEAT is accounted for by occupation. It makes sense — if you’re on your feet all day at work, you’re burning a lot of calories—if you sit all day, your calorie output is much lower.
Maximizing Motion
Here’s the good news — even if you’re in front of a screen all day, there are specific strategies you can use to boost your daily energy expenditure and ward off weight gain. According to Mayo Clinic researcher and NEAT expert James A. Levine, MD, PhD, “even minor changes in physical activity throughout the day can increase daily energy expenditure by 20%.”
Look for opportunities to fidget, walk, and otherwise move your body during the work day. With practice, it’ll get easier. Check out the sidebar for specific strategies.
Stand Up
Recent research has linked prolonged sitting with increased risk for metabolic syndrome, cardiovascular disease, obesity, and Type 2 diabetes — independent of time spent on recreational exercise.
The average NEAT deficit amounts to 2.5 hours of standing and moving around each day. And studies show that obese individuals are seated for about 2.75 hours (164 minutes) more than lean individuals. Shifting from a pattern of sitting to a pattern of standing and moving could result in substantial weight loss over time.
Consistently heading out for a vigorous bike ride after work is clearly beneficial. Keep in mind, however, that if you spend most of your day sitting, your risk of chronic disease goes up, despite your workout schedule. Should you stop exercising? Absolutely not — but finding ways to reduce your sitting time and boost your NEAT during the day is just as — and maybe more — important when it comes to decreasing health risks. Find ways to include both NEAT activities and structured vigorous exercise as a part of your daily life.
Treat Your Feet
Foot pain can make even walking to the water cooler an exercise in misery. If your feet are bothering you, talk to your health care provider. A change in shoe style, using off-the-shelf or custom orthotics — or medical treatment — could relieve your pain and make moving around more comfortable — and more likely.
Casual Days
A 2004 ACE-commissioned study found that physical activity increased by 8% when workers dressed in business casual clothing vs. traditional business clothing. That amounts to 25 calories a day in additional energy expenditure — enough to offset the typical adult weight gain of about two pounds a year if casual clothing is worn to work throughout the year.
Becoming more physically active during your work day will take effort —but it’s a powerful tool — and a sustainable step in the right direction — towards a better body weight, reduced health risks, and feeling terrific all over.
References:
American Council on Exercise, ACE Study Finds Fitness Benefits of Wearing Casual Clothing to Work, Casual And Comfortable Clothing Workdays Promote Increased Physical Activity, American Council on Exercise Press Releases, retrieved 6/23/2010 from http://www.acefitness.org/pressroom/339/ace-study-finds-fitness-benefits-of-wearing-casual/
Dimitri C, Effland A, Conklin N, The 20th Century Transformation of U.S. Agriculture and Farm Policy, Electronic Information Bulletin Number 3, June 2005, U.S. Department of Agriculture Economic Research Service. Retrieved 6/23/10 from http://www.ers.usda.gov/publications/eib3/eib3.htm
Hamilton M, Hamilton D, Zoleric T, Diabetes November 2007 vol. 56 no. 11 2655-2667 http://diabetes.diabetesjournals.org/content/56/11/2655.long
Levine, J, Non-Exercise Activity Thermogenesis, Mayo Clinic Research, 2010, http://mayoresearch.mayo.edu/levine_lab/about.cfm
Levine J, Vander Weg M, Hill J, Klesges, R, Non-Exercise Activity Thermogenesis: The Crouching Tiger Hidden Dragon of Societal Weight Gain, Arterioscler Thromb Vasc Biol 2006;26;729-736 http://atvb.ahajournals.org/cgi/reprint/26/4/729
Tuesday, July 20, 2010
Hill Sprints For Fat Loss
Hill Sprints For Fat Loss
Hill sprints place your body in a safer position because of the angle, so there is far less impact. The risk of pulling a hammy or popping an Achilles or something in your knee is greatly reduced. So, for most of us, this is the way to go. Another great thing about hill sprints versus other fat loss methods is that they also build muscle at the same time. Can’t really say that for the stairmaster, can you?
Now, before you get started you should warm up properly. Wearing some neoprene knee sleeves might be a good idea just to keep the knees warm. I recommend starting with about five to ten minutes of low intensity drills to get the body ready for the task at hand. A good warm up might consist of:
WARM UP
• Jumping jacks
• Flings
• Seal (cross over) jump jacks
• Side shuffle
• Prisoner squats
• Leg swings- front, back, side to side hamstring)
• Walking lunges
• High knees
• Bum kicks
• Tuck jumps
• Skipping
The nice thing about sprinting up a hill is that you don’t require as much of a warm up.
After hitting 5-10 minutes of the drills listed above start with some lower intensity sprints.
Do one at about 60%, then 70%, another at 80%, one more at 90% and then you’re ready to go.
For the most part I recommend that your sprint work be done at around 95-97%. Very rarely should you go all out at 100%. I realize that the difference between 95-97% and 100% may seem very small but an athlete in tuned with his body can tell the difference.
To be safe, try a flying starts, meaning you start by running at less than your maximal speed and work your way up to top speed over the course of 15-20 yards.
• Keep the chest up and shoulders back and down.
• No side to side rotation of the pelvis, torso, shoulder girdle is allowed.
• Hips remain forward toward the finish line at all times.
• Arms should be bent ninety degrees with the hands open (no clenched fists or flailing, limp wrists).
• When you are running the arms must pump vigorously, forward and backward. NEVER LET THE ARMS CROSS THE MIDLINE OF THE BODY. Only forward and backward. Little kids run with their arms side to side. Don’t do that or we will all make fun of you.
• Think of pulling yourself through the air by driving your arms back as fast and hard as you can. The hands come up to a level even with the face and they come down and cross your pocket on the way back (but no further; don’t have them swinging way behind you).
• Drive the knees high and be sure that the foot strikes directly under your body; not out in front of you (although, on a hill this may be slightly different depending on the incline).
• Only the front portion of the foot should strike the ground; the heel should never make contact.
• When the ball of the foot makes contact with the ground think of yourself as an animal pawing at the ground and rapidly pulling it behind you.
• As Charlie Francis said, running takes place on the ground, sprinting takes place above it. If you do it right you should feel minimal impact or stress and should feel like you are flying effortlessly. If you’re taking a lot of pounding and it feels like a lot of work, you’re doing something wrong.
Hill sprints place your body in a safer position because of the angle, so there is far less impact. The risk of pulling a hammy or popping an Achilles or something in your knee is greatly reduced. So, for most of us, this is the way to go. Another great thing about hill sprints versus other fat loss methods is that they also build muscle at the same time. Can’t really say that for the stairmaster, can you?
Now, before you get started you should warm up properly. Wearing some neoprene knee sleeves might be a good idea just to keep the knees warm. I recommend starting with about five to ten minutes of low intensity drills to get the body ready for the task at hand. A good warm up might consist of:
WARM UP
• Jumping jacks
• Flings
• Seal (cross over) jump jacks
• Side shuffle
• Prisoner squats
• Leg swings- front, back, side to side hamstring)
• Walking lunges
• High knees
• Bum kicks
• Tuck jumps
• Skipping
The nice thing about sprinting up a hill is that you don’t require as much of a warm up.
After hitting 5-10 minutes of the drills listed above start with some lower intensity sprints.
Do one at about 60%, then 70%, another at 80%, one more at 90% and then you’re ready to go.
For the most part I recommend that your sprint work be done at around 95-97%. Very rarely should you go all out at 100%. I realize that the difference between 95-97% and 100% may seem very small but an athlete in tuned with his body can tell the difference.
To be safe, try a flying starts, meaning you start by running at less than your maximal speed and work your way up to top speed over the course of 15-20 yards.
INSTRUCTION
• Starting from the top down, the face must be relaxed. Do not clench your jaw or make any crazy faces. Relax.• Keep the chest up and shoulders back and down.
• No side to side rotation of the pelvis, torso, shoulder girdle is allowed.
• Hips remain forward toward the finish line at all times.
• Arms should be bent ninety degrees with the hands open (no clenched fists or flailing, limp wrists).
• When you are running the arms must pump vigorously, forward and backward. NEVER LET THE ARMS CROSS THE MIDLINE OF THE BODY. Only forward and backward. Little kids run with their arms side to side. Don’t do that or we will all make fun of you.
• Think of pulling yourself through the air by driving your arms back as fast and hard as you can. The hands come up to a level even with the face and they come down and cross your pocket on the way back (but no further; don’t have them swinging way behind you).
• Drive the knees high and be sure that the foot strikes directly under your body; not out in front of you (although, on a hill this may be slightly different depending on the incline).
• Only the front portion of the foot should strike the ground; the heel should never make contact.
• When the ball of the foot makes contact with the ground think of yourself as an animal pawing at the ground and rapidly pulling it behind you.
• As Charlie Francis said, running takes place on the ground, sprinting takes place above it. If you do it right you should feel minimal impact or stress and should feel like you are flying effortlessly. If you’re taking a lot of pounding and it feels like a lot of work, you’re doing something wrong.
Monday, July 19, 2010
Are you an emotional eater? Here are a few tips to help break the cycle
Healing Emotional Eating - 5 Helpful Tips
How often do we use food to numb difficult emotions?
Some people use cigarettes, alcohol, drugs, shopping or sex. Others use food. Over time snacking to give ourselves a temporary happy hit can develop into a habit. How can we increase our general happiness to a level, where this emotional crutch is no longer necessary?Rather than being something we rely on to pick us up, food can be a 'condiment to contentment'. This means we already feel happy and at ease, and eating adds to the pleasure. We can enjoy the food for what it is, and then let it go. We can start and finish a meal feeling content, free of any craving for a little more.
Food will not replace contentment. Food, and sharing food with those we love, instills a sense of fulfillment within us. This is wonderful! However it is not the food that has done this, but our response to the dining situation. Certainly hunger has been satisfied, but any emotional attachments are purely self-created. There is no issue with enjoying our food, however the difficulties arise when we rely upon food to make us feel better. We have an addiction to the pleasure, rather than enjoying the meal and then moving on to the next thing.
I know what it is like to reach for food to numb my experience of a difficult emotion. In recent years I've been able to identify triggers; and deflect those urges by nurturing my mind and body with an activity rather than something edible.
My ability to stop before I reach the pantry is improving. I try not to bring foods that I do not deem as nutritional into the house. If it's there your more likely to eat it...no matter how strong your resolve is!
It doesn’t matter if the food we eat is deemed healthy, if our attitude is not.
If we are thinking about a slice of delicious cake going to our hips when eating it, where is the pleasure? How stressful it can be for the digestive system to be worrying about what we’re eating?
The psychological damage of self-judgement is real, and we cannot underestimate its role in hindering our search for balance and wellness.
How thoughts about food affect us
If you are eating something, stop and listen. It will take just a moment. Are you happy to be enjoying it, the flavours, textures, colours? Or are you thinking about summer on the beach and how this mouthful will lead to hip and thigh misery. If you think it will, IT WILL. We create our lives by the thoughts we invest our energy in. Loving thoughts are the most important staple in your diet. Not everyone experiences these issues with food. For many, food is merely a fuel, to top up energy levels when required. For others over interest in diet, food preparation and health is avoiding looking at the real issues. Like: do I love and accept myself and my body exactly as I am? I have been there, to extremes, and am now finding a middle path, listening, really listening to my inner teacher, and being kinder to myself.
We are all finding a balance between merely fulfilling energy requirements and eating addiction (in its many forms and shades). We all have mental and physical habits to varying degrees, and aural pleasures tend to top the list.
Feeding ourselves kindness is the answer. When we eat, do we feel beautiful, strong and vibrant by the food? It’s that simple. If there are underlying emotional rapids, do we have the courage to look at them. YES! We have a choice, and awareness is the first step to freedom.
What is beauty nourishment? Beyond fad diets, we want food that looks, tastes and feels beauty-full. We may realise that feeding ourselves what we call ‘junk’ food, is telling ourselves that we deserve junk, that we are junk. We can learn how to gift ourselves food that heals, food that feeds our soul, to rejuvenate the skin from within, and assist the digestive system so that we may be as vital and energized as possible, whatever our age.
Here are my 5 Helpful Tips for improving our emotional relationship with food.
1) Before you eat: Make space clutter free. Beautify the table. Put on some music. Sit down. Any of the above will aid digestion due to their calming effect on the body and allow you to truly enjoy your meal.
2) Breathing out three times is a simple effective means of grounding and settling your whole being. This allows you to shake off the business that has stressed you out during the day.
3) Say a prayer of gratitude. Even if you are not religious. Even if you are not religious it is a good habit to be thankful for all the simple essentials in our lives. Shelter. Food. Family. Friends. By doing this you are putting in perspective all the positive things in your life and not dwelling on the negative.
4) Visualise the food as healing medicine. Each mouthful will bring you greater strength and vitality. At this moment, if you intuitively feel that your choice in food will not assist you to health, then eat something that will. This does not mean that there are forbidden foods, rather that we choose that which will serve us best. Listen to your inner voice.
5) Chew well. Savour. Try chewing the first mouthful 30 times. It will amaze you how quickly you may drift back into unconscious eating, shoveling it in. Apart from the emotional benefits, chewing is the number one digestion aid… remembers the stomach has no teeth! Like any worthy improvement, it takes practice. Gulping your food down includes air which can cause bloating. Moreover, eating to quickly can cause you to over eat, because your brain hasn't had the opportunity to catch up and send the message that you are full!
In General, learn to be kind to yourself in all actions, and enjoy your food thoroughly. You can do it!
If you feel like sharing your story, write me an email or comment below.
Friday, July 16, 2010
Fat Burning Tips- An Interview with Chad Waterbury
Fat Burning Tips- An Interview with Chad Waterbury
CW: The first mistake is performing long duration cardio at a low intensity. Nothing wastes muscle tissue faster than jogging for an hour. When muscles are forced to continuously contract for 45 minutes or an hour, that energy has to come from somewhere. The body is very stubborn and doesn’t want to use fat for energy because it’s much easier to break down muscle tissue instead. This is why marathon runners are skinny and weak.
Second, when people try to lose fat they drop too many calories, too fast. Your anabolic hormones are fed by certain, key nutrients. When people go on a low-calorie diet they end up giving their muscles fewer nutrients for support and recovery. This quickly puts the body in a very catabolic state.
The third biggest mistake guys tend to make is choosing the wrong exercises and workouts to lose fat. Most people end up lifting light weights for a ton of reps. This is the exact opposite of what they should be doing because they’re not recruiting the muscle fibers they’re trying to keep: the biggest, strongest ones.
Think about it. When people try to burn fat they instinctively do the three worst things possible to maintain muscle. I’ve seen guys lose 10 pounds of muscle in a matter of weeks when they combine low-intensity cardio, high rep weight training, and a low calorie diet. This is a travesty.
JF: What are your top three fat burning tips? Actually, let’s start with three for training and then we’ll go into three for nutrition.
CW: The first step is to make your cardio training short and intense. Tabata’s research taught us that high intensity cardio is the way to go because you’ll boost your anaerobic and aerobic power at the same time, and you’ll stimulate your metabolism to burn calories long after you leave the gym. Low-intensity cardio only burns calories while you’re doing it. High intensity cardio stimulates your metabolism to keep burning calories long after you stop.
Next, for every other workout it’s important to lift weights that are heavy enough to recruit your biggest, strongest muscle fibers. A 6-10 rep maximum is enough to get the job done when you accelerate the lift. There are two reasons why this is important. First, you’ll keep the muscle you have because you’re recruiting all of your muscle fibers. As I’ve mentioned in my books and articles, when you recruit the largest muscle fibers you’re also recruiting all of the other muscle fibers because of the size principle. As the saying goes: if you don’t use it, you lose it. Second, when heavy weights are performed in a full-body circuit with short rest periods, it drastically increases the metabolic cost of a workout. That’s essential for burning fat. But you can’t do much heavy training while cutting fat, so that’s why the next step is so important.
Third, you must perform cardio and cardio strength exercises at top speed. There are no typical cardio exercises in my world. Instead of jogging on a treadmill I have my clients perform a circuit of, say, split jacks, jumping jacks, and burpees for multiple rounds as fast as possible. Then I have them do exercise pairings that don’t require a lot of weight, but still recruit all your muscle fibers when performed at top speed. I call this “cardio strength” training. A good example is the kettlebell swing and push-up pairing. Start with 13 swings, then immediately drop to the floor and do 13 push-ups. Jump back to your feet and do 12 swings followed by 12 push-ups. Then do 11 swings and 11 push-ups. Continue with this sequence until you reach one rep of each exercise.
To read more, click here
CW: The first mistake is performing long duration cardio at a low intensity. Nothing wastes muscle tissue faster than jogging for an hour. When muscles are forced to continuously contract for 45 minutes or an hour, that energy has to come from somewhere. The body is very stubborn and doesn’t want to use fat for energy because it’s much easier to break down muscle tissue instead. This is why marathon runners are skinny and weak.
Second, when people try to lose fat they drop too many calories, too fast. Your anabolic hormones are fed by certain, key nutrients. When people go on a low-calorie diet they end up giving their muscles fewer nutrients for support and recovery. This quickly puts the body in a very catabolic state.
The third biggest mistake guys tend to make is choosing the wrong exercises and workouts to lose fat. Most people end up lifting light weights for a ton of reps. This is the exact opposite of what they should be doing because they’re not recruiting the muscle fibers they’re trying to keep: the biggest, strongest ones.
Think about it. When people try to burn fat they instinctively do the three worst things possible to maintain muscle. I’ve seen guys lose 10 pounds of muscle in a matter of weeks when they combine low-intensity cardio, high rep weight training, and a low calorie diet. This is a travesty.
JF: What are your top three fat burning tips? Actually, let’s start with three for training and then we’ll go into three for nutrition.
CW: The first step is to make your cardio training short and intense. Tabata’s research taught us that high intensity cardio is the way to go because you’ll boost your anaerobic and aerobic power at the same time, and you’ll stimulate your metabolism to burn calories long after you leave the gym. Low-intensity cardio only burns calories while you’re doing it. High intensity cardio stimulates your metabolism to keep burning calories long after you stop.
Next, for every other workout it’s important to lift weights that are heavy enough to recruit your biggest, strongest muscle fibers. A 6-10 rep maximum is enough to get the job done when you accelerate the lift. There are two reasons why this is important. First, you’ll keep the muscle you have because you’re recruiting all of your muscle fibers. As I’ve mentioned in my books and articles, when you recruit the largest muscle fibers you’re also recruiting all of the other muscle fibers because of the size principle. As the saying goes: if you don’t use it, you lose it. Second, when heavy weights are performed in a full-body circuit with short rest periods, it drastically increases the metabolic cost of a workout. That’s essential for burning fat. But you can’t do much heavy training while cutting fat, so that’s why the next step is so important.
Third, you must perform cardio and cardio strength exercises at top speed. There are no typical cardio exercises in my world. Instead of jogging on a treadmill I have my clients perform a circuit of, say, split jacks, jumping jacks, and burpees for multiple rounds as fast as possible. Then I have them do exercise pairings that don’t require a lot of weight, but still recruit all your muscle fibers when performed at top speed. I call this “cardio strength” training. A good example is the kettlebell swing and push-up pairing. Start with 13 swings, then immediately drop to the floor and do 13 push-ups. Jump back to your feet and do 12 swings followed by 12 push-ups. Then do 11 swings and 11 push-ups. Continue with this sequence until you reach one rep of each exercise.
To read more, click here
Thursday, July 15, 2010
Snacks are good for your Metabolism
Its 3 p.m. and getting the Power-Point ready for the morning meeting is starting to seem like climbing Everest without oxygen. Hiding under your desk for a quick snooze isn't an option. So you do the next best thing — you grab a snack.
But contrary to conventional wisdom, it turns out that snacking isn't bad for you and is actually serving a biological need.
By snacking you are fueling your body and maintaining your energy level, blood sugar level, and appetite level.
Hold off on the Hostess That doesn't mean that Ding Dongs and gummy bears are the way to go. Everyone knows that even if they are tasty, they pack in calories, refined sugar and sometimes trans-fats — all of which contribute to weight gain and further medical problems. The risks don't keep us from wanting them. According to Packaged Facts, the publishing division of MarketResearch.com, retail sales of snack foods in the U.S. for 2005 totaled $61.4 billion, with the largest category being candy at $19.9 billion.
There's a more immediate reason to skip the vending machine, though. While candy may feel like it's soothing your craving, it's not. Eating candy or other unhealthy snacks such as potato chips, donuts, or cookies will amp you up for the time being, but cause your blood sugar levels to quickly peak and just as quickly, drop. That in turn, makes the craving worse and makes you lethargic, moody and probably intolerable. It is crucial to avoid foods that cause big swings in blood sugar. If your blood sugar drops too much, that's when you really lose self control.
Sugar causes you to eat more Eating food that is low in nutrients, such as candy bars, causes a person to eat more because the body still needs to meet its nutritional needs. If we don't meet these needs then we can't detoxify and remove waste. Then our bodies tell us to keep eating more and more food, called toxic hunger — basically, a food addiction.
Healthy choices Instead of sugary treats, dieticians recommend fruits and vegetables, along with food that contains good fats like omega-3, lean protein and fiber. Some examples are nuts for lean protein and healthy fat, while hummus provides fiber and is tasty.
Other tips for smart snacking:
- Freeze fresh fruit such as bananas in a plastic bag, then take them out a couple of days later to blend with ice, soy or regular milk, and a bit of cocoa powder to make a smoothie.
- Snack first, then get to other tasks. Trying to eat and do other things, even simple activities such as watching TV, can cause a person to overeat because they aren't paying attention.
- Be selective when grocery shopping. A good rule of thumb is if you have it, you will eat it, so avoid buying unhealthy food such as doughnuts and snack cakes and load up on fruit, vegetables and whole grains.
- Snacking is important to fuel the body — get that with a balance of protein, fat and carbohydrates all at the same time.
- Pay attention to the times that you tend to get cravings each day, that way you can be armed with healthy food, instead of scrambling and settling for sugary snacks.
For those who constantly travel, meal-replacement bars make good snacks because they can easily fit into a backpack and contain essential nutrients, protein and carbohydrates. Just be aware of the glorified candy bars that are chocked full of sugar. Look for ones that contain a few grams of fiber and are high in protein. Try not to eat a whole one if the intention is to have it as a snack because they may have more calories than are needed.
Wednesday, July 14, 2010
Supersets will increase Strength and Burn Fat!
This is a great article from Tom Venuto. He is a lifetime natural bodybuilder and fat loss expert who achieved an astonishingly lean 3.7% body fat level without drugs or supplements.
There is a lot of information below, so please take to the time to read it - you won't be disappointed!
A Technique To Gain More Muscle In Less Time, By Tom VenutoWouldn't it be great if there was a safe and natural way to build more muscle in a shorter period of time? In this day and age of exercise gimmicks and quick fix solutions, most smart trainees would be skeptical if they heard such a claim. But guess what? Such an "animal" really does exist.
No, it's not a drug. It's not some miracle supplement, either. Nor is it a newfangled piece of workout machinery. If you've been training seriously for any length of time, it's something you're probably already familiar with, but haven't fully exploited to the maximum degree. What is this method for building more muscle in less time? Surprise, surprise; it's called supersetting!
Even if you've used supersets before, you may not be familiar with all the different types of supersets or the many ways you can incorporate them into your workouts. Just in case you're not familiar with supersets, let me start from the beginning and explain the difference between a conventional set and a superset.
Supersets 101
Conventional weight training is done using "straight sets." A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 12, followed by a rest interval of one to three minutes. A superset is an advanced training technique where you perform two exercises in a row with virtually no rest in between exercises. Supersets are an excellent technique for muscular hypertrophy, especially if you are short on time. Not all types of supersets are ideal for building maximal strength, however. Let me explain why...
When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle on the second exercise in each superset pair. Your strength will also decrease from fatigue with each subsequent superset. Because supersets don't allow you to use maximal weights, they are not always well-suited to building strength. However, supersets are always a great body building or hypertrophy technique.
You don't see powerlifters doing supersets as often as the bodybuilders use them. In fact, strength athletes usually do the opposite; they take longer rest intervals (sometimes as long as 3-5 minutes) between sets so they can recuperate as much as possible before the next set. After a between-set recovery period of at least 3 minutes, you can attack the next set with maximum strength. If you are still fatigued from the previous set and you start another set too soon, you won't be able to lift as much weight.
3 Major Benefits of Supersets
There are three primary advantages supersets have over conventional straight sets:
1. Supersets save time. The most obvious advantage of supersetting is to save time. Even if you truly enjoy training, it's probably safe to assume that you wouldn't mind getting equal or better results in a shorter period of time. By eliminating the rest intervals between sets (when you would normally be doing nothing), you can finish your workout in as little as half the time (or you can do more volume in the same time).
2. Supersets increase intensity. Usually when you think of high intensity muscle building techniques, you think of forced reps, descending sets, and negative-emphasis reps. Supersets are simply another method of increasing intensity. Shortening the rest between sets is hard work and represents an overload to your body -- especially if you're used to a long rest interval. The principle is: more work performed in less time equals more intensity and more intensity equals more muscle.
3. Supersets can allow you to work around an injury or decrease joint stress. I stumbled onto the value of supersets as a way to train around injuries at the age of 20 when I ruptured a disc in my lower back. I was a fairly decent squatter at a young age, doing 405 lbs for 6 reps before I was 20 years old. After the injury, I wanted to maintain my leg muscle without putting so much stress on my lower back. Because I could no longer squat more than 275-315 lbs. without high risk of re-injuring my back, I started doing supersets and higher reps out of necessity. After a relatively brief period training with supersets, my quads quickly grew to become my best body part.
With the exception of brief strength phases when I do straight sets with as much weight as I can, I utilize supersets extensively for quads to this day. When you do supersets, you can't lift as much weight (especially on the second exercise), because you are not recovering completely between exercises. However, with a superset, you can still overload a muscle with a lighter weight in a way that produces muscle growth, because the work density is higher. By not training with max poundages all the time, this decreases joint stress and often allows you to work around injuries.
There are three primary categories of supersets:
1) same muscle group
2) agonist-antagonist
3) staggered sets (aka "non-competing" muscle group supersets).
Let's take a look at each category and a few examples of each.
1. Same muscle group. The first and most common way to superset is to combine two exercises for the same muscle group. An example would be supersetting bench presses with dumbbell flyes.
Within the "same muscle group" superset category there are four sub-categories: pre-exhaust, post-exhaust, compound and isolation. Each one has a slightly different effect:
a) Pre-exhaust. Pre-exhaustion is probably the best known type of superset among bodybuilders. A pre exhaust superset is performed by choosing two exercises for the same muscle group; an isolation exercise first, followed by a basic, compound movement.
The idea behind pre-exhaust supersets is to take a muscle group beyond the normal point of exhaustion and thereby achieve muscle fiber stimulation and growth that you could not achieve from a straight set.
Here's how this works:
Suppose you are doing a set of leg extensions for your thighs and you push yourself until you can't do another rep. Most people think their legs are finished at this point and that they couldn't go further if they tried. The quadriceps muscles may indeed be completely exhausted - you couldn't do another leg extension if you tried - but by walking over to the squat rack, you'll find that you are still able to do squats (albeit with a lighter poundage than usual).
Why? Because even though the quadriceps reached total failure on the leg extensions, other lower body muscles used in a squat are still fresh and strong (glutes, hamstrings, adductors and different sections of the quadriceps group.) By "pre-exhausting" the target muscle with an isolated movement you can then continue to blast the fatigued muscle even further with the help of the assisting muscles in the compound movement.
The only drawback with pre exhaust supersets is that you will only be able to use a fraction of your normal weight on the second exercise. Let's say you can normally squat with 315 for 10 reps when you do the exercise first. When you switch the order and do leg extensions first, you might find that your quads are so fried from the leg extensions that even 225 lbs. for 10 reps on the squat is difficult.
That's ok when it comes to muscle growth, but remember, if your goal is power or pure strength then this would be counter productive. If strength is your primary goal, it would be better to stick with straight sets of squats and do your squats first. But if your goal is pure hypertrophy, do NOT write off the pre-exhaust technique (as some strength coaches have recently suggested).
Here are some examples of pre-exhaust superset combinations:
| Isolation exercise (1st) | Compound exercise (2nd) |
| Leg Extension | Squat or Leg Press |
| Leg Curl | Stiff Legged Deadlift |
| Dumbbell Pullover | Seated cable row |
| Dumbbell Flyes | Bench Press |
| Side Lateral raise | Military Press |
b) Post-exhaust. The opposite of pre exhaust is post exhaust. In a post exhaust superset you would again choose a basic compound movement and an isolation movement. This time, however, you would perform the compound movement first and the isolation movement second. The advantage of the post exhaust superset is that you will be fresh on the compound movement so you can use more weight.
Post exhaust supersets can also be used as a very effective variation on the heavy-light system (specifically, it's concurrent periodization where you use multiple rep range training in the SAME workout).
For example, instead of just doing the regular sets of 8-12 reps, choose a heavy basic movement for the first exercise and do about 6 reps. Then, follow it with a lighter isolation movement and go for 20 reps. This gives you the best possible of both worlds: a) size and strength increase, and b) isolation with a wicked pump.
| Compound exercise (1st) | Isolation exercise (2nd) |
| Leg Press | Leg Extension |
| Incline Bench Press | Incline Dumbbell Flyes |
| Military Press | Dumbbell Side Lateral Raise |
| Close Grip Bench Press | Rope Pushdowns |
| Romanian Deadlift | Leg Curl |
c) Compound superset. This type of superset is reserved for very brave people. Supersetting two compound exercises together can create amazing muscle growth in a very short period of time, but it's incredibly demanding and exhausting. It takes all the energy you can muster to get through a series of compound supersets. If you use relatively heavy weights, it is also very taxing on the nervous system and requires that special attention be paid to recovery after the session. You DO NOT need many sets when you use compound supersets.
An example would be supersetting squats with leg presses. Another is the bent over row with a romanian deadlift (absolutely KILLER!... but avoid if you have low back problems) Combinations like these can easily leave you lying flat on your back gasping for air, but the results are well worth it!
| Compound exercise #1 | Compound exercise #2 |
| Squats | Leg Press |
| Strict barbell bent over row | Deadlift or Romanian Deadlift (YOWWWW!!) |
NOTE: A word of caution about pre exhaust and compound supersets: If your second exercise is a compound free weight movement that requires a great deal of neuromuscular coordination or is the type of exercise that requires a spotter, pay extra attention to your form and fatigue level. When your prime movers are fatigued from the first exercise, you may feel "wobbly" and your form is much more likely to break in the second exercise.
If you let your form become sloppy because you are fatigued, you are more likely to get injured. It's not uncommon for pre-fatigued muscles to give out suddenly without warning. If this happens during a bench press or squat and you don't have a spotter or safety mechanism in place, the results could be disastrous. A safer method, especially if you're a beginner, is to select a movement for the second exercise that requires less skill and coordination (leg press, smith machine squat, hack squat) or free weight movement with a built in safeguard (power rack, safety catch, spotter, etc).
d) Isolation supersets. The fourth and final way to do a same muscle group superset is to superset two isolation exercises, such as cable crossovers and dumbbell flyes. This is a useful technique for focusing on one particular muscle group or section of a muscle group to the exclusion of others. It is used most often during pre-contest or definition phases when mass and strength are no longer the primary concerns, or when you want to keeping training and stimulating blood flow, but you want to give your central nervous system a rest.
| Isolation exercise #1 | Isolation exercise #2 |
| Dumbbell flyes | cable crossover |
| Dumbbell kickbacks | reverse grip pushwowns |
Ok, now that you know all four types of same muscle group supersets, let's take a look at the other two categories of supersets: antagonistic supersets and staggered supersets.
2. Antagonistic muscle group supersets. When you do two exercises in a row for the same muscle group, it tends to significantly limit the amount of weight you can use because of fatigue and lactic acid buildup. Pairing opposing (antagonistic) muscle groups together can help you keep your strength up because as one muscle is working, the opposite one is resting. Common examples include pairing biceps with triceps, chest with back, or hamstrings with quadriceps.
This is also an excellent technique for developing better muscle balance. For example, many people overwork the pushing exercises like bench press, while neglecting the pulling exercises like rows. By using antagonistic (push-pull) supersets. You assure a good balance between these opposing muscle groups.
In bodybuilding, supersets are especially popular as a technique for blasting the arms. Supersetting biceps and triceps together (as in pairing barbell curls paired with dumbbell tricep extensions), is a great combination can create excellent muscle pumps that make your arms feel like they're grown an inch!
| Exercise #1 | Exercise #2 |
| Dumbbell Curls (flexion) | Tricep extensions (extension) |
| Leg Press | Lying Leg Curl |
| Bench Press | Seated Cable Row |
3. Staggered sets. The final category of supersetting is staggered sets. A staggered set is a type of superset where you combine a major muscle with a minor and completed unrelated muscle. This technique is most commonly used for abs and calves. The way you utilize this principle is to "squeeze in" a set of abs or calves in between straight sets for any major muscle group. For example, you could throw in a set of abs in between every set of chest you do. Instead of resting and doing nothing in between sets of chest, you are doing something productive - working your abs! This gets your workout finished much more quickly and spares you the monotony that many people feel from doing these small body parts by themselves.
As you can see, many benefits can be gained from including supersets in your training program. Supersets are a proven technique for increasing intensity and bringing up lagging body parts. They allow you to continue gaining muscle while working around injuries that might be aggravated with heavy weights. If your training program is getting stale, supersets can also help relieve your boredom. Best of all, supersetting is a legitimate way to get more results in less time. If you need to squeeze a result-producing workout into a short period of time, then supersets could be the answer to your muscle-building prayers!
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Grilled Corn Salad with Green Beans and Tomatoes
Grilled Corn Salad with Green Beans and Tomatoes
Serves 8
Next time you have the grill warmed up, throw on some extra corn on the cob to make this easy summer side dish. It's a great complement to any outdoor party.Ingredients
1 teaspoon Dijon mustard3 tablespoons sherry vinegar
1/4 cup extra virgin olive oil
Salt and pepper
4 ears corn, grilled
1 pound green beans, blanched and cooled
1 pint cherry or grape tomatoes, halved
1/2 red onion, thinly sliced
1 cup basil leaves, thinly shredded
4 ounces ricotta salata (firm ricotta), shaved
Method
Prepare vinaigrette by whisking together mustard, vinegar, oil, salt and pepper. Set aside.Cut kernels off corn cobs and put in a large bowl. Add beans, tomatoes, onion and basil. Drizzle vinaigrette over and toss to combine. Top with ricotta salata and serve.
Nutrition
Per serving (about 6oz/179g-wt.): 160 calories (90 from fat), 9g total fat, 2.5g saturated fat, 5mg cholesterol, 210mg sodium, 16g total carbohydrate (4g dietary fiber, 4g sugar), 4g proteinMonday, July 12, 2010
3 Days of Meals - Family Friendly, Quick and Easy!
DAY 1
BREAKFAST: Spinach Omelet
In a skillet cook separate from eggs on medium the spinach, tomatoes, onions, other items, add to the eggs before turning over – I use 1/2 T of olive oil
LUNCH: Turkey Breast Slices
with a scoop of cranberry sauce and vegetables like carrots, cauliflower, broccoli – you need a little fat like avo or cheese
DINNER: Coconut and Ginger White Fish
sauté onions and ginger first – put that on top of fish, cover with low sodium chicken broth and coconut milk – bake for 20 minutes at 350, serve on quinoa with asparagus
DAY 2
BREAKFAST: Turkey Sausage or Turkey Bacon with egg whites
LUNCH: Tuna Fish
use Veganaise instead of mayonnaise but go easy, add celery, cranberries, onions, mustard whatever you like, make it as a wrap or place on top of lettuce
DINNER: Meatloaf
3 lbs organic ground beef (not the leanest kind: I like 80%), 1 pound ground organic free-range turkey, 2 cups canned corn niblets, 2 cups grated Cheddar cheese , 2 cups rolled oats, 4 eggs, beaten, 2 teaspoons sea salt, 1 teaspoon freshly ground black pepper, 1 tablespoon olive oil, 1 large onion, diced, Parchment Paper, 1 bunch kale, 3 tablespoons barbecue sauce or teriyaki sauce
In a large bowl, combine beef, turkey, corn, cheese, oats, eggs, salt, and pepper. Do not over mix.
Heat the oil in a small skillet over medium heat. Add the onion and cook, stirring, for about 5 minutes, or just until softened. Add to the other ingredients and mix in.
Line a 9”x13” baking pan with parchment paper. Transfer the meat mixture to the pan and pack densely (the mixture won’t rise).
Peel the kale stems and place the kale over the top of the meat loaf so it forms a skin. Drizzle the barbecue sauce or teriyaki sauce over the top of the kale in a grid pattern. Bake for 1hour 15 minutes at 350, and then remove from the oven and let sit in the pan for 30 minutes. Serve from the pan or transfer to a platter.
YIELD: 8-10 SERVINGS
DAY 3
BREAKFAST: Salmon and Eggs
You can make it fancy or make it simple. Poach a slice of salmon and poach an egg – add a slice of avocado.
(If you don’t like salmon choose another protein like turkey breast)
LUNCH: Naked Burrito
In one dish place warmed black, refried, kidney, or pinto beans, chopped onions and peppers, guacamole, salsa, and rice (brown if possible) avoid cheese and sour cream
DINNER: Soyu Chicken
Place braggs (soy sauce substitute), graded ginger, sliced garlic, sliced white onion, water, and brown sugar, soak all together then low heat boil some chicken thighs in the mixture covered for 1 hr – let it sit, reheat and serve – serve with quinoa or brown rice and a green veggie of your choice!
Dijon Salmon with Dill Cream Sauce
Dijon Salmon with Dill Cream Sauce
Serves 4
This is a low-fat, low-calorie, heart-healthy dish that is good for your entire family. A delightful fish entrée with mouth-watering flavor, tastes great with asparagus or steamed broccoli.
Ingredients:
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lb salmon filet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
Fat-free cooking spray, as needed
Preparation:
• Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
• Preheat oven to 400º F; and spray baking sheet with nonstick fat-free cooking spray.
• Place salmon, skin side down on baking sheet.
• Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
• Bake salmon until opaque in center, or about 20 minutes. For best taste, do not over bake.
Per Serving: Saturated Fat: 2g, Protein: 27g, Sodium: 229 mg, Total Fat: 7g, Carbs: 5g, Fiber: less than one gram, Cholesterol: 76mg, Potassium: 703g. Calories: 190.
The lovely pink-hued salmon can be served in a variety of ways and is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish. It’s delicious and nutritious with omega 3 fatty acids. The season for the different species of salmon ranges from early summer to late fall, however, with increased production of farm-raised salmon this healthy fish can be found fresh in local supermarkets year round.
The salmon flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others. Two examples of salmon, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.
Salmon is sold in many different forms. Fresh salmon is available as a whole fish or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Whenever possible, choose wild rather than farm raised salmon.
Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.
Fresh whole salmon and other whole fish should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Smell is a good indicator of freshness. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.
Smoked salmon should not have dry or brown edges. In addition, avoid smoked salmon that is very shiny or is leaking moisture as it is probably not too fresh.
When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil. Out ice or a couple of those plastic blue ice and freeze the night before.
The temperature of most household refrigerators is slightly warmer than ideal for storing fish. So, in order to ensure maximum freshness and quality, it is important to use special storage methods to create the best temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.
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Serves 4
Ingredients:
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lb salmon filet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
Fat-free cooking spray, as needed
Preparation:
• Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
• Preheat oven to 400º F; and spray baking sheet with nonstick fat-free cooking spray.
• Place salmon, skin side down on baking sheet.
• Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
• Bake salmon until opaque in center, or about 20 minutes. For best taste, do not over bake.
Per Serving: Saturated Fat: 2g, Protein: 27g, Sodium: 229 mg, Total Fat: 7g, Carbs: 5g, Fiber: less than one gram, Cholesterol: 76mg, Potassium: 703g. Calories: 190.
How to Select Salmon, Fish and Seafood
The lovely pink-hued salmon can be served in a variety of ways and is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish. It’s delicious and nutritious with omega 3 fatty acids. The season for the different species of salmon ranges from early summer to late fall, however, with increased production of farm-raised salmon this healthy fish can be found fresh in local supermarkets year round.
The salmon flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others. Two examples of salmon, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.
Just two servings of Omega-3-rich fish per week can lower triglycerides. Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.
Salmon is sold in many different forms. Fresh salmon is available as a whole fish or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Whenever possible, choose wild rather than farm raised salmon.
Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.
Fresh whole salmon and other whole fish should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Smell is a good indicator of freshness. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.
Smoked salmon should not have dry or brown edges. In addition, avoid smoked salmon that is very shiny or is leaking moisture as it is probably not too fresh.
When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil. Out ice or a couple of those plastic blue ice and freeze the night before.
The temperature of most household refrigerators is slightly warmer than ideal for storing fish. So, in order to ensure maximum freshness and quality, it is important to use special storage methods to create the best temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.
Start a discussion by leaving a comment.
Friday, July 9, 2010
Does exercising in hot weather really burn more calories?
When summer arrives and the day is clear and sunny, it can be exhilarating to exercise outdoors. After all, who wants to stare at the four walls of a gym when you can experience the sights and sounds of summer as your feet hit the pavement?
Exercising outdoors in the open air not only benefits the body, but clears the mind as well. When the weather is warm outside, some people choose to exercise outside in the belief that they’ll burn more fat and get a more effective workout. Is there any truth to this? Does exercising in hot weather really burn more calories?
TAKE PRECAUTIONS:
Exposure to high heat and humidity can result in heat cramps, exhaustion or heat stroke.
Before Exercise: Drink 8 ounces of water 30 minutes prior
Exercising outdoors in the open air not only benefits the body, but clears the mind as well. When the weather is warm outside, some people choose to exercise outside in the belief that they’ll burn more fat and get a more effective workout. Is there any truth to this? Does exercising in hot weather really burn more calories?
TAKE PRECAUTIONS:
- Dress in light breathable tops in high temperatures and wear a hat to protect scalp
- Avoid direct sunlight and/or excessive heat by staying in the shade or trails.
- Workout in the morning or late evening to avoid peak sun rays
- If you have diabetes or high blood pressure you should be extra careful about overexerting yourself during the summer months.
- Stay Hydrated*
Exposure to high heat and humidity can result in heat cramps, exhaustion or heat stroke.
REMEMBER TO STAY HYDRATED!!!
Before Exercise: Drink 8 ounces of water 30 minutes prior
to class.
During Bootcamp: SIP between 12 - 24 ounces of water.
After Bootcamp: Drink 8 ounces of water in the 30 minutes following class
What is a Fitness Plateau? How can break through it?
Plateaus of Weight Loss- Adaptive Thermogenesis
Research done by Mike Roussell PhD
Plateaus can be frustrating and detrimental to your fat loss if not dealt with swiftly and properly. Another way to look at weight loss plateaus is that they are actually your body settling in at a new body weight set point.
The set point theory is basically the idea that your body likes to be at a certain body weight and it will work to keep you there. Chances are you have experienced this in your own life. I’m talking about situations where you will gain or lose weight but inevitably after a couple weeks or months of trying to change you end up around the same body weight.
In order to break these body weight set points, it is important to understand the forces that you are working against (know thy enemy, right?). I’m talking about adaptive thermogenesis.
Adaptive thermogenesis is the seemingly automatic reduction in energy expenditure that occurs when you diet. Many think that this is the driving force behind people’s body weight set point.
This is important so I want to make sure I’m explaining it clear enough so here’s an oversimplified example.
You are currently eating 2000 kcal per day. Your body is currently burning 2000 kcal per day. You decided that you need to lose weight so you cut 500 kcal from your diet. So in theory your body should now have to dig up another 500 kcal from body fat to fuel the calorie difference???
EXCEPT ->>
It doesn’t work that way. Studies show that your body adjusts its energy output so that it can now function on only 1500 kcal per day. This is adaptive thermogenesis. It has been demonstrated that adaptive thermogenesis occurs with both severe and modest calorie cutting.
What is the driving force behind this? Here are some candidates:
- Changes in body weight
- Changes in Leptin
- Changes in Insulin
- Changes in Thyroid Hormones
- Depletion of Fat Stores
The answer?
Metabolic Training combined with diet.
We know from research and anecdotal evidence that not all exercise prescriptions work. What does work is intense metabolic resistance training...think HIIT and Tabata!
If you are currently stuck at a weight loss plateau, you need to break your body’s set point. To do this it is necessary to undergo a rigorous change in diet and training so that you can in essence shock your system.
Here’s what to do next. Once you break though your sticking weight, maintenance is very important. Get 5-15lbs below your old body weight set point and maintain that weight. Many people lose their fire and drive after they have lost the weight but you need to stay focused so that you can reset your body’s set point.
Maintain your new weight for 4 weeks (this is ideal) before you start losing weight again. This step wise approach will help reset your system to your new body weight and help fight its urge to return to the old set point. The key is keeping your body weight long enough so that your body ‘thinks’ that is the new normal.
Stay Focused and Invest in the Long Term - you'll get there!
Thursday, July 8, 2010
Roast Beef Panini
Panini Style Roast Beef Sandwich with Creamy Dijon, Tomato and Avocado
Serves 2
Ingredients:
4 slices low-calorie multigrain bread
4 oz thin deli sliced lean roast beef
1 beefsteak tomato
½ avocado, sliced
¼ cup baby arugula
1 tsp Dijon mustard
¼ tsp extra virgin olive oil
Preparation:
• Top 1 slice of bread with roast beef, tomato, avocado and arugula. Spread remaining slice with mustard and lay face down on arugula.
• Heat nonstick grill pan over medium heat until hot. Brush sides of sandwich lightly with oil and place in pan. Set a skillet with a heavy-bottom, on top of sandwich and cook 1 to 2 minutes per side. Should be warm in center.
Per Serving: Saturated Fat: 2g, Protein: 17g, Sodium: 639mg, Total Fat: 12g, Carbs: 25g, Fiber: 4g, Cholesterol: 30mg. Calories: 251.
Serves 2
4 slices low-calorie multigrain bread
4 oz thin deli sliced lean roast beef
1 beefsteak tomato
½ avocado, sliced
¼ cup baby arugula
1 tsp Dijon mustard
¼ tsp extra virgin olive oil
Preparation:
• Top 1 slice of bread with roast beef, tomato, avocado and arugula. Spread remaining slice with mustard and lay face down on arugula.
• Heat nonstick grill pan over medium heat until hot. Brush sides of sandwich lightly with oil and place in pan. Set a skillet with a heavy-bottom, on top of sandwich and cook 1 to 2 minutes per side. Should be warm in center.
Per Serving: Saturated Fat: 2g, Protein: 17g, Sodium: 639mg, Total Fat: 12g, Carbs: 25g, Fiber: 4g, Cholesterol: 30mg. Calories: 251.
Wednesday, July 7, 2010
No Guilt Popsicles
Green Smoothie Popsicle Recipe
Blend, and then pour the mixture into the Popsicle mold and freeze!
Trust me the spinach is hardly noticeable....this a great treat for the kids because they are getting all their vitamins/minerals and some protein either from the powder or yogurt.
2 cups blueberries,
1 frozen banana,
2 cups spinach,
1 scoop Protein powder or if you prefer yogurt
some water to mixBlend, and then pour the mixture into the Popsicle mold and freeze!
Trust me the spinach is hardly noticeable....this a great treat for the kids because they are getting all their vitamins/minerals and some protein either from the powder or yogurt.
Tuesday, July 6, 2010
Sunshine Smoothie
Sunshine Smoothie
Serves 2
This cool and creamy drink is delicious for breakfast or as a snack. The flaxseed oil adds healthy monounsaturated fatty acids that have been proven to fight belly fat.
Ingredients:
1 ½ cups frozen mango cubes or peach slices, slightly thawed or 1 large mango, peeled and sliced.
1 cup hulled, halved fresh strawberries
1 cup fat-free vanilla yogurt or light vanilla soy milk
½ cup chilled mango nectar
1 Tbsp frozen pineapple
1 Tbsp flaxseed oil
Preparation:
• Place mango, strawberries, yogurt, nectar and juice concentrate in blender. Add about 5 ice cubes if you use fresh mango. Blend well until smooth.
• Add flaxseed oil and blend for 2 seconds. Pour into 2 chilled glasses.
Per Serving: Saturated Fat: 1.5g, Protein: 8g, Sodium: 86mg, Total Fat: 14g, Carbs: 65g, Fiber: 5g, Cholesterol: 2mg. Calories: 399.
Serves 2
This cool and creamy drink is delicious for breakfast or as a snack. The flaxseed oil adds healthy monounsaturated fatty acids that have been proven to fight belly fat.Ingredients:
1 ½ cups frozen mango cubes or peach slices, slightly thawed or 1 large mango, peeled and sliced.
1 cup hulled, halved fresh strawberries
1 cup fat-free vanilla yogurt or light vanilla soy milk
½ cup chilled mango nectar
1 Tbsp frozen pineapple
1 Tbsp flaxseed oil
Preparation:
• Place mango, strawberries, yogurt, nectar and juice concentrate in blender. Add about 5 ice cubes if you use fresh mango. Blend well until smooth.
• Add flaxseed oil and blend for 2 seconds. Pour into 2 chilled glasses.
Per Serving: Saturated Fat: 1.5g, Protein: 8g, Sodium: 86mg, Total Fat: 14g, Carbs: 65g, Fiber: 5g, Cholesterol: 2mg. Calories: 399.
Sunday, July 4, 2010
Grilled Zingy Lemon Chicken
Serves 4
The ingredients are simple but the flavor is delightful. This is a Low-fat recipe, and the zingy salsa keeps the chicken moist and tender. This meal requires cooking on the grill, so if you don’t like to stand over a grill, you might get someone else in the family to actually cook the chicken on the grill while you prepare the other accompaniments.
Ingredients:
4 boneless chicken breast halves
1 cup salsa or picante sauce (from scratch or store bought)
2 tablespoons vegetable oil
1 small lemon
2 cloves garlic, finely minced
1/2 teaspoon dried leaf oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon chili powder
Preparation:
• Flatten chicken breasts by placing each chicken breast between sheets of plastic wrap or food storage bags and pound gently with the flat side of a meat mallet until the meat is about 1/4-inch thick.
• Cut each flattened chicken breast into strips about 1-inch in width. Place chicken strips in a glass baking dish or nonreactive shallow container.
• Combine remaining ingredients; pour over chicken. Cover and chill chicken in marinade for 1 to 2 hours.
• Thread chicken onto metal skewers or well-soaked wooden skewers.
• Grill over hot coals or on gas grill for 6 to 8 minutes, turning a few times and basting with remaining marinade. Serve with additional salsa, if desired.
Saturated Fat: 3.3g, Protein: 30.5g Sodium: 274mg, Total Fat: 15.2g, Carbs: 6.5g, Cholesterol: 82mg. Calories: 285
How to Select the Best Chicken for Healthy Cooking
When selecting whole chickens, look for ones that are solid and plump with a rounded breast. Whether purchasing a whole chicken or chicken parts, the chicken should feel pliable when gently pressed, and it should not have an odor. Do not buy chicken if the past the expiration date.
The color of the chicken’s skin, white or yellow, does not have matter in terms of nutrition. Regardless of color, the skin should be opaque and not spotted.
If purchasing frozen chicken, buy only chicken that is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen chicken that has frozen liquid in the package as this may indicate that it has been defrosted and refrozen.
If possible, purchase chicken that has been organically raised or that is “free-range” since these methods of poultry raising produce chickens that are both tastier and better for your health. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics. Free-range chickens are allowed access to the outdoors as opposed to being confined to the henhouse.
Instead of buying skinned chicken from the store, purchase your chicken with the skin intact. Cook chicken with the skin on to keep it moist and not have to add oil or butter. Remove the skin from the chicken breasts after cooking.
Store chicken in the coldest area of your refrigerator. If the store packaging is intact and secure, go ahead and store it in the original packaging since this will reduce the amount of handling. But, if the package has been open or torn and you think the chicken liquids will leak, rewrap it securely before storing. This is very important to make sure that the chicken does not contaminate other foods in the refrigerator. Refrigerated raw chicken can keep for two to three days.
To freeze chicken, remove it from its packaging, wash it and then pat it dry. Then wrap it with either aluminum foil or freezer paper, wrap all pieces as tightly as possible so as not to allow any air to get in. Once the raw chicken is wrapped well as described, frozen chicken can keep for about one year.
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Serves 4
The ingredients are simple but the flavor is delightful. This is a Low-fat recipe, and the zingy salsa keeps the chicken moist and tender. This meal requires cooking on the grill, so if you don’t like to stand over a grill, you might get someone else in the family to actually cook the chicken on the grill while you prepare the other accompaniments.Ingredients:
4 boneless chicken breast halves
1 cup salsa or picante sauce (from scratch or store bought)
2 tablespoons vegetable oil
1 small lemon
2 cloves garlic, finely minced
1/2 teaspoon dried leaf oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon chili powder
Preparation:
• Flatten chicken breasts by placing each chicken breast between sheets of plastic wrap or food storage bags and pound gently with the flat side of a meat mallet until the meat is about 1/4-inch thick.
• Cut each flattened chicken breast into strips about 1-inch in width. Place chicken strips in a glass baking dish or nonreactive shallow container.
• Combine remaining ingredients; pour over chicken. Cover and chill chicken in marinade for 1 to 2 hours.
• Thread chicken onto metal skewers or well-soaked wooden skewers.
• Grill over hot coals or on gas grill for 6 to 8 minutes, turning a few times and basting with remaining marinade. Serve with additional salsa, if desired.
Saturated Fat: 3.3g, Protein: 30.5g Sodium: 274mg, Total Fat: 15.2g, Carbs: 6.5g, Cholesterol: 82mg. Calories: 285
How to Select the Best Chicken for Healthy Cooking
When selecting whole chickens, look for ones that are solid and plump with a rounded breast. Whether purchasing a whole chicken or chicken parts, the chicken should feel pliable when gently pressed, and it should not have an odor. Do not buy chicken if the past the expiration date.
The color of the chicken’s skin, white or yellow, does not have matter in terms of nutrition. Regardless of color, the skin should be opaque and not spotted.
If purchasing frozen chicken, buy only chicken that is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen chicken that has frozen liquid in the package as this may indicate that it has been defrosted and refrozen.
If possible, purchase chicken that has been organically raised or that is “free-range” since these methods of poultry raising produce chickens that are both tastier and better for your health. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics. Free-range chickens are allowed access to the outdoors as opposed to being confined to the henhouse.
Instead of buying skinned chicken from the store, purchase your chicken with the skin intact. Cook chicken with the skin on to keep it moist and not have to add oil or butter. Remove the skin from the chicken breasts after cooking.
Store chicken in the coldest area of your refrigerator. If the store packaging is intact and secure, go ahead and store it in the original packaging since this will reduce the amount of handling. But, if the package has been open or torn and you think the chicken liquids will leak, rewrap it securely before storing. This is very important to make sure that the chicken does not contaminate other foods in the refrigerator. Refrigerated raw chicken can keep for two to three days.
To freeze chicken, remove it from its packaging, wash it and then pat it dry. Then wrap it with either aluminum foil or freezer paper, wrap all pieces as tightly as possible so as not to allow any air to get in. Once the raw chicken is wrapped well as described, frozen chicken can keep for about one year.
Start a discussion by leaving a comment.
Friday, July 2, 2010
Chicken-Avocado Petite Sandwiches
Chicken-Avocado Petite Sandwiches
Serves 4
Ingredients:
1 cup mashed Haas Avocado
1 Tbsp freshly squeezed lime juice
1/2 tsp green pepper sauce—if you like a little heat
4 small whole grain rolls—the 2 oz size is best
1 cup baby spinach
10 oz grilled or roasted chicken breast—about 2 cups
1 mango, peeled, pitted and sliced
Preparation:
• Combine avocado, lime juice and green pepper sauce in a small glass bowl. Spread top and bottom halves of the rolls with 2 tablespoons of the avocado-lime mixture.
• Layer one quarter each of spinach, chicken and mango on bottom halves. Top with other halves of rolls.
Saturated Fat: 2.5g, Protein: 29g, Sodium: 355mg, Total Fat: 11g, Carbs: 41g, Fiber: 8g, Cholesterol: 60 mg. Calories: 367
Serves 4
Ingredients:
1 cup mashed Haas Avocado
1 Tbsp freshly squeezed lime juice
1/2 tsp green pepper sauce—if you like a little heat
4 small whole grain rolls—the 2 oz size is best
1 cup baby spinach
10 oz grilled or roasted chicken breast—about 2 cups
1 mango, peeled, pitted and sliced
Preparation:
• Combine avocado, lime juice and green pepper sauce in a small glass bowl. Spread top and bottom halves of the rolls with 2 tablespoons of the avocado-lime mixture.
• Layer one quarter each of spinach, chicken and mango on bottom halves. Top with other halves of rolls.
Saturated Fat: 2.5g, Protein: 29g, Sodium: 355mg, Total Fat: 11g, Carbs: 41g, Fiber: 8g, Cholesterol: 60 mg. Calories: 367
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