Friday, June 29, 2012

Creamy Basil Pork Chops

Light and healthy !

Cook your pork chops as normal.   Then remove from the pan.  Using same pan so you infuse some drippings whisk heavy cream substitute (see my May 4th blog entry) of sour cream heated in the microwave, using just enough to make it soft.  Stir.  Now squeeze in fresh lemon juice and stir  again.  Add in plenty of fresh basil strips (amount to your preference) into pan drippings.  Whisk for 2 to 3 minutes over medium heat.  Pour sauce over cooked chops and serve immediately.


Stay tuned…….

Thursday, June 28, 2012

Lou Holtz - Quote

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."   -  Lou Holtz

Wednesday, June 27, 2012

Soreness - It is a GOOD Thing

Sore after an intense workout?    No pain – No gain!      This soreness is a GOOD thing.   

Delayed onset muscle soreness usually occurs 24-48 hours after an intense physical workout.   When you stress the muscles in an intense workout, you create micro tears in them.   These tears repair themselves and that process introduces inflammation (this causes the soreness).  This is a good thing as it tells us our body is healing. And with that healing and repairing our muscles become stronger!!!    

Just keep in mind that there is an important difference between pain from an injury and soreness due to activity.

Don’t stop lifting – push through the soreness – remember this is a GOOD thing!!!

Stay tuned.......

Monday, June 25, 2012

Milk / Yogurt / Cheese - RAW- Superfoods

Milk products are highly nutritious foods.  These nutritional benefits of dairy products are not easily replaced.   “Substitutes" such as soy products or calcium supplements are simply not the same.

Dairy is packed with protein, calcium, potassium, magnesium, conjugated linoleic acid (Omega family), and Vitamins B1, B2, B6, B12, A, D, and E.    About 80% of the proteins in milk are caseins (slow acting and easy to digest protein).   The remaining 20% are whey proteins (fast acting).   Therefore, it is a perfect blend to keep your body fueled. 
I prefer “raw” dairy.   “Raw” is yet another controversial topic.   In fact, "raw" dairy is not available or even legal in all states. 

Certain enzymes and healthy bacteria are only found in raw dairy.   What is “raw” dairy?    It is milk that is taken straight from animals.  Preferably fed only organic green grass.  The dairy is rapidly cooled and bottled.  There is no processing or heat treatment.  Just some filtration.  

Even lactose intolerant people are usually able to consume “raw” dairy.   This is because it still contains the enzymes and healthy bacteria that aid in digestion but are destroyed in the heat-treated commercial brands.

Big commercial groceries only sell dairy that is pasteurized and mostly homogenization.   This is to lengthen the shelf life.  Pasteurization is heating process designed to destroy all bacteria and enzyme activity.  Homogenization is a further process with high heat designed to break up the fat particles.  These are not bad practices and are necessary to ensure milk is always available to everyone but my first choices are always raw dairy.   I believe in the health benefits of raw /unprocessed foods.

Stay tuned………

Thursday, June 21, 2012

Pat Riley - Quote

"If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges."  - Pat Riley

Wednesday, June 20, 2012

100s Challenge

Occasionally we all need a day to try a different routine.   This keeps us fresh and forces our body into confusion that is great for preventing plateauing and stalling.

I rarely do body weight only workouts but this one is brutally hard and VERY effective.  It is a complete upper body workout session.   You do 100 dips and 100 pull-ups.   Body weight only and in a single session.   Do as many as you can of one, then switch to the other, and keep switching until you reach 100 of each.    It is a challenge that is very rewarding when you complete it.   If you cannot complete all the first few times, try again in a week or so until you have success.   The feeling of accomplishment is a “rush”…..

Stay tuned……..

Monday, June 18, 2012

Nuts about Nuts !!

I am absolutely nuts about nuts……….  Nuts are packed with so many health benefits.  They are loaded with omegas, fiber and vitamin E.   AND they are filling and satisfying.   They are inexpensive and easy to take with you anywhere.    Some of the healthiest nuts are: walnuts, almonds, pistachios, macadamia nuts, hazelnuts, pecans and peanuts. 

They are a great snack food so take some with you to work or play..  

Stay tuned………… 

Friday, June 15, 2012

Watermelon Granita



4 cups cubed seedless watermelon
1 cup Splenda
Fresh lime juice from a whole lime


Purée all ingredients in a blender until smooth.  Pour into a 9x9x2" metal or glass baking pan. Freeze mixture for 1 hour.  Take mixture out and stir mashing any frozen parts with the back of a fork.  Scrape granita vigorously to form icy flakes and freeze mixture until firm, about 2 hours.  

Adapted from Bon Appetit

Stay tuned………

Thursday, June 14, 2012

Muhammad Ali - Quote

"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." - Muhammad Ali

Wednesday, June 13, 2012

Motivation – Mindset is ALWAYS the Key

We have all heard this one before...“You need to get your head into it."     Everyone has had days that we approach a workout with “man, I cannot do this today."

Even though I love to work out and lift, I too have felt like this on occasion.  However, it is not a  reason to not continue forward anyway.

I have been to many positive thinking seminars for my career:  Stephen Covey, ZIg Ziggler, you name it.    I took very little away from these sessions and thought it was more just rhetoric than reality.     

Then I started into lifting and fitness.    SERIOUSLY.  When it comes to working out, you do have to get your mindset in the correct frame and you CAN do so even if your mind does not start there.     Some of my best and most rewarding lifting sessions have been when I just did not think I was “feeling it."  Nevertheless, once you start you have to clear your mind, set all all other thoughts down for later and hit it hard. 

It does take commitment and focus.  Each person is different and may need their own method but I approach it as if I KNOW I will feel better when I have completed a good workout versus the fact that I will feel guilty if I skip it.   For me, lifting is one thing that is completely within my own control.   It is me – all me.   When work and life seem the craziest, I know that when I step up to that bar to deadlift - I am in control.   I approach it as KNOWING that I can do this, not I “hope” I can do this.   The mind is a powerful powerful tool and especially when it comes to sports.

Clear your mind, KNOW you can do it – and LIFT STRONG……

Stay tuned……..

Monday, June 11, 2012

Amino Acids

Amino acids are the foundation and building blocks of protein.  Not only are they responsible for muscle strength, repair and rebuilding but they also feed and protect your tissues, cells, enzymes and even your brain!

Amino acids are divided into two categories:  nonessential and essential.     "Nonessential" are ones that your body can produce by itself.  "Essential" amino acids must come from foods that we eat, as your body cannot produce them.  

Foods highest in amino acids are also those highest in proteins such as meat, poultry, fish, eggs and cheese.  The average person does get enough of these in their daily diet.   Vegetarians or those that purposely limit protein intake will not get enough from their daily diet unless they supplement.  Serious/advanced athletes will take amino acid supplements pre and post workout to get the most muscle energy and recovery.   If you do not get enough amino acids in your diet, you could encounter:   hair loss, lack of energy and lack of concentration to name a few.

Amino acids and proteins…….  Building blocks to the entire human body functions.

Stay tuned……….

Friday, June 8, 2012

Baked Onion Rings

A great alternative to those fried onion rings packed with unhealthy fats and calories… I do not even miss the others.

2 peeled onions
½ cup of Vital Wheat Gluten
½ cup of egg beaters
1 cup of crushed pork rinds
Dash of garlic powder, onion powder and any desired seasoning.

  • Preheat the oven to 400 degrees.
  • Spray a baking sheet with cooking spray. (I use parchment paper to avoid any sticking of the onion rings.)
  • Slice the onions and break them apart into rings.
  • Put the vital wheat gluten in a bowl, the egg beaters into a separate bowl, and into a third bowl put the crushed pork rinds and all the spices 
  • Dip each onion ring into the vital wheat gluten, then the egg beaters, and then the crushed pork rinds
  • Place them on the baking sheet 
  • Bake them all for about 20 minutes or until crispy.
Stay tuned………. 

Thursday, June 7, 2012

Nike - Quote

"The only one who can tell you 'you can't ' is you. And you don't have to listen." - Nike

Wednesday, June 6, 2012

Rest Between Sets

Rest periods between sets is another subject that prompts varying opinions and advice.   Recommendations vary from 30 seconds to 5 minutes.  In reality, it all depends on your goals and the “style” of exercise you are performing.    

As you know from my blog entries, I believe strongly in high intensity and short duration workout sessions.   Lift heavy and intensely and be done.   Studies show that it takes 2 to 3 minutes for “muscles energy stores” to fully recover from a set of intense exercise.   Therefore, I believe in taking at least 3 minutes between sets so you can lift the next set with same intensity or more and receive more training gains.  Also studies show that longer rest periods during heaving training produces greater testosterone levels (which equals more gains in strength). 

Stay tuned……..

Monday, June 4, 2012

Foods To Buy Organic - Dr Oz

On this blog, I often suggest that you purchase organic foods whenever possible.  Some sources state that non-organic is fine, but I see only upside to eating foods that do not have chemicals and artificial ingredients added.

For peak physical performance, I (try to) choose the best possible food options available to me.

See what Doctor Oz has to say on this subject: 

Stay tuned...

Friday, June 1, 2012

Jicama Chips - Salt / Crunch - Healthy Substitute for Potato Chips


Whole jicama
Seasoning to taste.  I use either creole mix or a chili/garlic/onion powder mix.   And of course sea salt.

Peel and slice jicama into thin slices. Spread out on top of parchment paper or sprayed aluminum foil on a baking sheet. Season them to your taste. Spray chips with cooking spray.

Place in oven at 400° F until crisp (usually 25-35 mins). 


Stay tuned………..