Edamame is commonly known as soybean. The soybean is harvested at the peak of ripeness right before it reaches the "hardening" time. The soybean has been used for over a thousand years as a major source of protein in Asia. It is high in fiber, vitamins C and A and iron.
Ingredients
3 cups frozen shelled edamame
2 tablespoons lower-sodium soy sauce
1 tablespoon minced peeled fresh ginger
1 tablespoon low fat mayonnaise
1 tablespoon Dijon mustard
2 teaspoons rice wine vinegar
1 teaspoon sesame oil
1 pint cherry tomatoes, halved
4 green onions, chopped
1 tablespoon olive oil or cooking spray
8 ounces flank steak, cut into small pieces
Dash of sea salt
Preparation
1. Cook edamame according to package directions. Drain. Rinse with cold water and drain again.
2. Combine soy sauce and next 5 ingredients (through sesame oil) in a large bowl, stirring with a whisk. Add edamame, tomatoes and onions; toss to coat.
3. Add olive oil to pan; swirl to coat OR spray with cooking spray. Over high heat add steak to pan and sprinkle with sea salt. Cook 5 minutes or until well browned and crisp, stirring frequently. Spoon edamame mixture onto plate and top with steak.
Adapted from Mark Bittman, Cooking Light June 2011
Stay Tuned………….
Bales Power Training will provide you with proven and factual information regarding all aspects of "fitness" including weight training, nutrition and motivation. I will sort through all the mis-information that is posted, published or perceived and provide you with simple facts. Simple tools and tips to give you the "power" to meet your individual goals whether it is losing weight, achieving health/fitness for longevity, gaining muscle or simply being more "fit."
Friday, March 23, 2012
Wednesday, March 21, 2012
Bench Press
The bench press builds upper-body strength like no other exercise. Moreover, a strong upper-body is useful for pulling, pushing and lifting -- things we do every day.
Bench Press Setup - Barbell:
Your perfect grip width is when your forearms are perpendicular to the floor when the bar touches your chest. Grip the bar hard. Put the bar in the palm of your hand and wrap your thumb around for a tight grip (do not use an open thumb grip). Squeeze your shoulder blades together and keep them back and down at all times. This gives your body a solid base from which you can press the bar. Keep your chest up at all time. Do not allow your chest to go flat or shoulders to roll forward. This will cause you to lose upper-back tightness and thus lose power and increasing risk of shoulder injury. Place your feet flat on the floor, in comfortably wide position in order to increase stability on the bench. Place your weight on the heels, with your lower legs perpendicular to the floor. This prevents extreme arching of your lower back.
Bench Press – Technique- Barbell:
Keep the tight position from start to finish. Squeeze the bar hard and keep your upper-back tight and your chest up. Unrack the weight with straight arms. Take a deep breath and controlled bring the bar down and touch your chest where your forearms are perpendicular to the floor. Press the bar above your chest and lock out at the top. Exhale as you are pushing the bar up. You have just successfully completed a rep.
Do not do partial reps. The bar needs to move all the way down and touch the chest in order to fully recruit all muscles.
An alternative exercise to barbell bench press is the dumbbell press. To use dumbbells, apply the same techniques as above. You can also do incline barbell or dumbbell moves. Decline barbell or dumbbell moves do not use the full range of motion and therefore involve less muscle recruitment, so they are not advised.
Stay tuned……….
Bench Press Setup - Barbell:
Your perfect grip width is when your forearms are perpendicular to the floor when the bar touches your chest. Grip the bar hard. Put the bar in the palm of your hand and wrap your thumb around for a tight grip (do not use an open thumb grip). Squeeze your shoulder blades together and keep them back and down at all times. This gives your body a solid base from which you can press the bar. Keep your chest up at all time. Do not allow your chest to go flat or shoulders to roll forward. This will cause you to lose upper-back tightness and thus lose power and increasing risk of shoulder injury. Place your feet flat on the floor, in comfortably wide position in order to increase stability on the bench. Place your weight on the heels, with your lower legs perpendicular to the floor. This prevents extreme arching of your lower back.
Bench Press – Technique- Barbell:
Keep the tight position from start to finish. Squeeze the bar hard and keep your upper-back tight and your chest up. Unrack the weight with straight arms. Take a deep breath and controlled bring the bar down and touch your chest where your forearms are perpendicular to the floor. Press the bar above your chest and lock out at the top. Exhale as you are pushing the bar up. You have just successfully completed a rep.
Do not do partial reps. The bar needs to move all the way down and touch the chest in order to fully recruit all muscles.
An alternative exercise to barbell bench press is the dumbbell press. To use dumbbells, apply the same techniques as above. You can also do incline barbell or dumbbell moves. Decline barbell or dumbbell moves do not use the full range of motion and therefore involve less muscle recruitment, so they are not advised.
Stay tuned……….
Monday, March 19, 2012
Calorie Guidelines
We all focus on the calories we eat but in reality, caloric requirements fluctuate greatly between individuals. There are many variables to consider including age, muscle to fat ratio, activity level and more. There are many calculators and formulas professing to find your magic calorie number. However, none of these considers all the elements because two individuals of same age, gender and current weight could have big differences in calorie requirements. One could have more muscle and thus a great resting metabolism – as example. (This is a good thing that we strive for in these posts.)
As a guideline, I would recommend that you start with a calculation of what your caloric requirements are to simply maintain current bodyweight. I would start with approximately 15 calories per pound of body weight. For example, someone that weighs 160 pounds must consume approximately 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories). There are individual fluctuations so some of us may need only 14 calories per pound of body weight to maintain our weight; others may need 16 calories per pound.
The rule of thumb is that for every 3,500 calories that we eat over what we need to maintain our weight (regardless of how many days it takes us to do it), we gain a pound. So if your maintenance level is 2,400 calories daily, and you are consuming 2,650 calories daily, you can expect to gain about a half pound or so per week ( 250 calories/day x 7 days/week divided by 3,500 calories/pound = 0.50 pounds/week). It also works in reverse; for every 3,500 calories under our maintenance requirement that we do not eat, we lose a pound.
There is one important factor we do have some control over. The increase of muscle resulting from exercise will also increase your maintenance caloric requirement. Furthermore, keep in mind that the number of calories that are burned while exercising are minimal when compared to our daily maintenance caloric requirements. (Sad but true.) For example, a half-hour of aerobic exercise may burn only 150-200 calories. So a little sweat in the gym does not give you a free pass for a big meal.
Remember from a previous posting, where we talked about muscle recruitment? Muscle recruitment -- getting many muscles engaged -- is the key to building muscle and have a higher resting metabolism rate. To burn more, gain more muscle.
Beware of losing too much tooo fast. If you rush it, you will lose muscle, destroy your metabolism and totally defeat your goals. Scales are NOT the true indicator of your body changes. As you are losing fat and building muscle, the scales will not reflect the fat to muscle ratio. Read previous blog postings.
There is no exact science to it. It takes monitoring and paying attention and as your body changes, so will your metabolism and calorie requirements. Being aware is a huge step forward.
Stay tuned………….
As a guideline, I would recommend that you start with a calculation of what your caloric requirements are to simply maintain current bodyweight. I would start with approximately 15 calories per pound of body weight. For example, someone that weighs 160 pounds must consume approximately 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories). There are individual fluctuations so some of us may need only 14 calories per pound of body weight to maintain our weight; others may need 16 calories per pound.
The rule of thumb is that for every 3,500 calories that we eat over what we need to maintain our weight (regardless of how many days it takes us to do it), we gain a pound. So if your maintenance level is 2,400 calories daily, and you are consuming 2,650 calories daily, you can expect to gain about a half pound or so per week ( 250 calories/day x 7 days/week divided by 3,500 calories/pound = 0.50 pounds/week). It also works in reverse; for every 3,500 calories under our maintenance requirement that we do not eat, we lose a pound.
There is one important factor we do have some control over. The increase of muscle resulting from exercise will also increase your maintenance caloric requirement. Furthermore, keep in mind that the number of calories that are burned while exercising are minimal when compared to our daily maintenance caloric requirements. (Sad but true.) For example, a half-hour of aerobic exercise may burn only 150-200 calories. So a little sweat in the gym does not give you a free pass for a big meal.
Remember from a previous posting, where we talked about muscle recruitment? Muscle recruitment -- getting many muscles engaged -- is the key to building muscle and have a higher resting metabolism rate. To burn more, gain more muscle.
Beware of losing too much tooo fast. If you rush it, you will lose muscle, destroy your metabolism and totally defeat your goals. Scales are NOT the true indicator of your body changes. As you are losing fat and building muscle, the scales will not reflect the fat to muscle ratio. Read previous blog postings.
There is no exact science to it. It takes monitoring and paying attention and as your body changes, so will your metabolism and calorie requirements. Being aware is a huge step forward.
Stay tuned………….
Friday, March 16, 2012
Shrimp and Sprout Salad
A salad loaded with lean protein and the health benefits of sprouts (packed with vitamins). This is also low impact carbs (non-sugar spikes).
Ingredients:
16 oz Cooked peeled and deveined shrimp (take off tails and chop into bite size pieces)
6 oz Alexis Sweet Potato Tots (sweet potato in moderation is a low impact carb)
2 tablespoons fresh lemon juice
1 tablespoon red vinegar
2 tablespoon white champagne vinegar
3 tablespoon soy sauce (low sodium)
4-6 oz of Stir Fry Bean Sprout Mix (lentil, mung and adzuki sprouts)
4 large scallions chopped
Dash of sea salt
Mix all in a bowl and let sit for at least 15 mins so the sprout mix and shrimp absorb some of the flavors from the liquids.
Enjoy !
Stay tuned……..
Ingredients:
16 oz Cooked peeled and deveined shrimp (take off tails and chop into bite size pieces)
6 oz Alexis Sweet Potato Tots (sweet potato in moderation is a low impact carb)
2 tablespoons fresh lemon juice
1 tablespoon red vinegar
2 tablespoon white champagne vinegar
3 tablespoon soy sauce (low sodium)
4-6 oz of Stir Fry Bean Sprout Mix (lentil, mung and adzuki sprouts)
4 large scallions chopped
Dash of sea salt
Mix all in a bowl and let sit for at least 15 mins so the sprout mix and shrimp absorb some of the flavors from the liquids.
Enjoy !
Stay tuned……..
Wednesday, March 14, 2012
Spot Reduction - Sorry Folks - Impossible
Infomercials and magazine ads will try to seduce you with tales of spot reduction techniques. Sorry folks, but there is no such thing as spot reduction.
Fat loss in our bodies is dependent upon genetics, gender, hormones and age. Total body fat must be reduced in order to see “toning" at various spots on the body. The body has areas that are first to get fat and the last area to become lean. Ironically, these are the ones we typically want to "spot reduce." This is generally the midsection in men and hips and thighs in women.
We've all witnessed person after person getting on abs machine. bopping up and and down, thinking somehow a 6-pack will appear. Sit-ups and ab machines will only exercise the muscles under the fat. If you want to see those abs, no matter who you are, you MUST get rid of the layer(s) of fat on your stomach that is covering them. This cannot be achieved by ab machines, sit-ups or any spot reduction. Same thing goes for those love handles, flabby thighs or flabby arms.
The fact remains that the only way to achieve “reduction” is to lose total body fat and gain muscle mass.
Stay tuned……….
Fat loss in our bodies is dependent upon genetics, gender, hormones and age. Total body fat must be reduced in order to see “toning" at various spots on the body. The body has areas that are first to get fat and the last area to become lean. Ironically, these are the ones we typically want to "spot reduce." This is generally the midsection in men and hips and thighs in women.
We've all witnessed person after person getting on abs machine. bopping up and and down, thinking somehow a 6-pack will appear. Sit-ups and ab machines will only exercise the muscles under the fat. If you want to see those abs, no matter who you are, you MUST get rid of the layer(s) of fat on your stomach that is covering them. This cannot be achieved by ab machines, sit-ups or any spot reduction. Same thing goes for those love handles, flabby thighs or flabby arms.
The fact remains that the only way to achieve “reduction” is to lose total body fat and gain muscle mass.
Stay tuned……….
Monday, March 12, 2012
Eating Out - Menu Information
Menu Information
The nutrition information you see on a menu is a guideline and not an exact fact. When preparing a sample dish for analysis, ingredients are precisely measured. However, meals are not going to be as carefully executed day in and day out as they were for the nutrition analysis. Unless it is a highly automated process where every everything down to the sauces are premeasured, you are going to get portions that are significantly larger, cooked in more oil or butter and served with more salt, sauce or salad dressing than the version that was analyzed.
However, it is possible to find the healthier dishes by reading menu descriptions carefully. Words that are sure to be full of calories and unhealthy are “creamy,” “crispy,” “smothered,” “rich,” “thick,” “loaded” or anything topped with cheese. Words that are a smarter choice are “steamed,” “seared,” “poached” or “grilled”.
Surf the web for online menus before eating out. Know what the restaurant has to offer and get a few selections in mind before sitting down at the table.
Other things to consider: .If your meal comes with a starch (potato, fries, etc.) opt for double vegetables. Ask for them to be steamed without butter. Pass on the bread. Ask for a side salad with the dressing on the side. Even sandwiches without the bread/bun are a better choice.
Enjoy the occasional meal out but make smart choices so you do not reverse all the effort you have put into working out by eating right.
Stay tuned………..
The nutrition information you see on a menu is a guideline and not an exact fact. When preparing a sample dish for analysis, ingredients are precisely measured. However, meals are not going to be as carefully executed day in and day out as they were for the nutrition analysis. Unless it is a highly automated process where every everything down to the sauces are premeasured, you are going to get portions that are significantly larger, cooked in more oil or butter and served with more salt, sauce or salad dressing than the version that was analyzed.
However, it is possible to find the healthier dishes by reading menu descriptions carefully. Words that are sure to be full of calories and unhealthy are “creamy,” “crispy,” “smothered,” “rich,” “thick,” “loaded” or anything topped with cheese. Words that are a smarter choice are “steamed,” “seared,” “poached” or “grilled”.
Surf the web for online menus before eating out. Know what the restaurant has to offer and get a few selections in mind before sitting down at the table.
Other things to consider: .If your meal comes with a starch (potato, fries, etc.) opt for double vegetables. Ask for them to be steamed without butter. Pass on the bread. Ask for a side salad with the dressing on the side. Even sandwiches without the bread/bun are a better choice.
Enjoy the occasional meal out but make smart choices so you do not reverse all the effort you have put into working out by eating right.
Stay tuned………..
Friday, March 9, 2012
Protein Bars - No Bake
Aren't you getting sick of eating those high-cost protein bars that are full of ingredients that you cannot pronounce? Try these homemade bars for a refreshing change.
No Bake Protein Bars
Ingredients:
8 oz. fat free cream cheese
4 scoops protein powder (Low carb – I prefer chocolate)
2 cups whole uncooked oats
1/2 cup Splenda® (use the “baking” Splenda®)
1 tablespoon cinnamon
Combine Splenda®, softened cream cheese, protein powder and cinnamon in a bowl and mix until it is smooth.
Add the oats and mix. If too thick as protein powder consistency may vary, add ¼ cup of water.
Spray an 8x8 pan with cooking spray. Spread the mixture in the pan. Place in the fridge for an hour.
Cut into evenly sized bars and ENJOY.
**Note – any high temperature impacts protein powders by destroying most of its nutritional value. Therefore, you always want to use protein powder in non-baking recipes.
Stay tuned……….
No Bake Protein Bars
Ingredients:
8 oz. fat free cream cheese
4 scoops protein powder (Low carb – I prefer chocolate)
2 cups whole uncooked oats
1/2 cup Splenda® (use the “baking” Splenda®)
1 tablespoon cinnamon
Combine Splenda®, softened cream cheese, protein powder and cinnamon in a bowl and mix until it is smooth.
Add the oats and mix. If too thick as protein powder consistency may vary, add ¼ cup of water.
Spray an 8x8 pan with cooking spray. Spread the mixture in the pan. Place in the fridge for an hour.
Cut into evenly sized bars and ENJOY.
**Note – any high temperature impacts protein powders by destroying most of its nutritional value. Therefore, you always want to use protein powder in non-baking recipes.
Stay tuned……….
Wednesday, March 7, 2012
Deadlifts - Conventional Method
The deadlift is the second most important exercise. (Squat is #1!) This is because it works all of your muscles using the heaviest weights you can manage in any exercise. Deadlifts help you learn to pick up an object with a straight back. This is very functional exercise, as we all need to pick up and move objects around in our everyday real lives. By learning proper form, you will prevent injuries like hernias and lower back pain that are a result from lifting with a round lower back.
Deadlifts consist of pulling the weight off the floor and then standing with your legs straight and your shoulders back. You want to sit back as if sitting in a chair when you start to pick up the bar. You want to drive the weight from your heels through your legs.
Get a good reverse grip on the bar (one hand over, one hand under). In the starting position, you want to have your thighs parallel to the floor (get your butt down). You should have your knees directly over your feet. Make sure your knees are not past your toes or behind your heels. Lift your chest, put your shoulders back and down. Pull - keeping the bar close to your body. Roll it over your knees and thighs until your hips and knees are locked. Lift with power. You want to use your glutes and quads to explode the weight off the floor. Do not jerk it but pull with power and smoothly. Do not let your back round as this will cause injury. Now lower the bar by pushing your hips back first and then bend your knees once the bar reaches knee level.
You just performed a successful deadlift. Deadlifts are functional movements that we perform every day therefore any age, gender or fitness level can benefit from this exercise.
Stay tuned……………
Deadlifts consist of pulling the weight off the floor and then standing with your legs straight and your shoulders back. You want to sit back as if sitting in a chair when you start to pick up the bar. You want to drive the weight from your heels through your legs.
Get a good reverse grip on the bar (one hand over, one hand under). In the starting position, you want to have your thighs parallel to the floor (get your butt down). You should have your knees directly over your feet. Make sure your knees are not past your toes or behind your heels. Lift your chest, put your shoulders back and down. Pull - keeping the bar close to your body. Roll it over your knees and thighs until your hips and knees are locked. Lift with power. You want to use your glutes and quads to explode the weight off the floor. Do not jerk it but pull with power and smoothly. Do not let your back round as this will cause injury. Now lower the bar by pushing your hips back first and then bend your knees once the bar reaches knee level.
You just performed a successful deadlift. Deadlifts are functional movements that we perform every day therefore any age, gender or fitness level can benefit from this exercise.
Stay tuned……………
Monday, March 5, 2012
Antioxidant - Cell Protection and Repair
What are antioxidants? Antioxidants are substances or nutrients (vitamins A, C and E, CoQ10, manganese, iodide, and melatonin) in our foods that can prevent or slow the oxidative damage to our bodies. When our body’s cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers". They protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of diseases, including hardening of the arteries, cancer, arthritis, heart disease and diabetes. Antioxidants may also enhance immune defense as free radicals can also interfere with your immune system.
Antioxidants are plentiful in beans, grains, fruits and vegetables. Below is a list from the USDA of high antioxidant foods:
Antioxidant Fruits
Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava.
Antioxidant Vegetables
Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.
Dry Fruits high in antioxidants
Apricots, prunes, dates.
Antioxidant Legumes
Broad beans, pinto beans, soybeans.
Antioxidant Nuts and seeds
Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.
Antioxidant Cereals
Barley, millet, oats, corn.
Antioxidant Spices
Cloves, cinnamon, oregano
It is best to obtain these antioxidants from foods instead of supplements.
Stay tuned…………
Antioxidants are plentiful in beans, grains, fruits and vegetables. Below is a list from the USDA of high antioxidant foods:
Antioxidant Fruits
Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava.
Antioxidant Vegetables
Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.
Dry Fruits high in antioxidants
Apricots, prunes, dates.
Antioxidant Legumes
Broad beans, pinto beans, soybeans.
Antioxidant Nuts and seeds
Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.
Antioxidant Cereals
Barley, millet, oats, corn.
Antioxidant Spices
Cloves, cinnamon, oregano
It is best to obtain these antioxidants from foods instead of supplements.
Stay tuned…………
Friday, March 2, 2012
Chiles Rellenos with Chicken
One of my Mexican favorites……….. Yummmy
Ingredients:
4 medium-to-large poblano peppers
1 cup shredded cooked chicken
1/2 cup frozen corn, thawed
1/2 cup shredded low fat Mexican cheese blend
1 bunch scallions, chopped
1/4 cup nonfat plain yogurt (I prefer Greek yogurt)
Dash of sea salt
1/3 cup all-purpose flour
2 large egg whites
Preparation
Preheat broiler.
Place peppers on a large baking sheet. Broil 4 to 6 inches from the heat source, turning once or twice, until the skins blacken and blister, about 10 minutes total. Transfer to a large bowl, cover with a kitchen towel and let stand until cool enough to handle.
Remove the blistered skin, leaving stems intact (I recommend you wear a pair of disposable gloves). Make a slit lengthwise in each pepper and carefully remove the seeds. Set aside.
Combine chicken, corn, cheese, scallions, yogurt and dash of salt in a medium bowl. Fill each roasted pepper with about 1/4 cup of the mixture. Fold the pepper over to completely enclose the filling.
Place flour in a shallow dish. Put egg whites in another shallow dish and beat until frothy. Dip each pepper in the flour mixture to coat on all sides, brush off any excess and then dip into the egg whites. (This may sound backwards but the egg whites seal the peppers closed.)
Use cooking spray to coat then heat a large skillet over medium heat. Carefully set peppers into pan and cook until the cheese is melted and the peppers are golden brown, 2 to 3 minutes per side.
Serve warm. Serving size – 2 filled peppers
Adapted from EatingWell: January/ February 2012
Stay tuned………….
Ingredients:
4 medium-to-large poblano peppers
1 cup shredded cooked chicken
1/2 cup frozen corn, thawed
1/2 cup shredded low fat Mexican cheese blend
1 bunch scallions, chopped
1/4 cup nonfat plain yogurt (I prefer Greek yogurt)
Dash of sea salt
1/3 cup all-purpose flour
2 large egg whites
Preparation
Preheat broiler.
Place peppers on a large baking sheet. Broil 4 to 6 inches from the heat source, turning once or twice, until the skins blacken and blister, about 10 minutes total. Transfer to a large bowl, cover with a kitchen towel and let stand until cool enough to handle.
Remove the blistered skin, leaving stems intact (I recommend you wear a pair of disposable gloves). Make a slit lengthwise in each pepper and carefully remove the seeds. Set aside.
Combine chicken, corn, cheese, scallions, yogurt and dash of salt in a medium bowl. Fill each roasted pepper with about 1/4 cup of the mixture. Fold the pepper over to completely enclose the filling.
Place flour in a shallow dish. Put egg whites in another shallow dish and beat until frothy. Dip each pepper in the flour mixture to coat on all sides, brush off any excess and then dip into the egg whites. (This may sound backwards but the egg whites seal the peppers closed.)
Use cooking spray to coat then heat a large skillet over medium heat. Carefully set peppers into pan and cook until the cheese is melted and the peppers are golden brown, 2 to 3 minutes per side.
Serve warm. Serving size – 2 filled peppers
Adapted from EatingWell: January/ February 2012
Stay tuned………….
Thursday, March 1, 2012
Stability Ball - Sage Advice
As you may be aware, I read a lot about health and fitness in order to learn about the latest proven research and to improve my own fitness routines.
Recently, I came across a blog entry by one of the country's leading trainers of fitness trainers. It so echoed my thoughts on this subject that instead of trying to say what he has already stated so eloquently, I thought I would provide you all with a link to his page so you can read his words directly.
This concerns one of the latest fads about workouts on stability balls. I have always thought that these are just plain silly if not dangerous. Apparently, Nick Tumminello thinks so too.
http://nicktumminello.com/2010/03/rethink-all-of-your-stability-ball-exercises/
Thanks Nick, for your sage insights!
Stay tuned.....
Recently, I came across a blog entry by one of the country's leading trainers of fitness trainers. It so echoed my thoughts on this subject that instead of trying to say what he has already stated so eloquently, I thought I would provide you all with a link to his page so you can read his words directly.
This concerns one of the latest fads about workouts on stability balls. I have always thought that these are just plain silly if not dangerous. Apparently, Nick Tumminello thinks so too.
http://nicktumminello.com/2010/03/rethink-all-of-your-stability-ball-exercises/
Thanks Nick, for your sage insights!
Stay tuned.....
Wednesday, February 29, 2012
Functional Exercises - Working out for Real Life Functions
Do you live to workout? Unless you are an athlete or a little crazy like me, you probably answered 'no' to that question. Most people would say they exercise to improve their quality and longevity of life.
Functional fitness refers to exercise that simulates real-life activities. They train and develop your muscles to make it easier and safer for you to perform everyday activities. These exercises simulate common movements you might do at home, at work or in sports (pushing, pulling, climbing, walking, jumping, twisting and turning).
Muscles are designed to work together. Compound exercises best emulate “real life”. They use a wide variety of movements through a wide range of motion. Compound/functional exercises include: squat, deadlift, bench press, shoulder/overhead presses, dips and rows See previous blog entry on compound movements.
To make life a little bit easier, we need to work on strength, flexibility and agility that will carry over into our daily activities.
Stay tuned...
Functional fitness refers to exercise that simulates real-life activities. They train and develop your muscles to make it easier and safer for you to perform everyday activities. These exercises simulate common movements you might do at home, at work or in sports (pushing, pulling, climbing, walking, jumping, twisting and turning).
Muscles are designed to work together. Compound exercises best emulate “real life”. They use a wide variety of movements through a wide range of motion. Compound/functional exercises include: squat, deadlift, bench press, shoulder/overhead presses, dips and rows See previous blog entry on compound movements.
To make life a little bit easier, we need to work on strength, flexibility and agility that will carry over into our daily activities.
Stay tuned...
Monday, February 27, 2012
Nutrition Labels - Reading/Understanding
The Nutrition Facts label is a panel on most packaged food and beverage products that is required by the Food and Drug Administration . The Nutrition Facts label provides detailed information about the nutrient content of the product. Knowing this information can help you decide what fits into your healthy and balanced diet.
The Nutrition Facts food label contains information about calories, fat content, carbohydrates and the amount of protein in the product. The label shows the amounts in grams (g) and the percentage of the daily value. However, this “daily value” is information is based on a 2,000 calorie per day diet. It is a general rule of thumb and very generic. Therefore, it will not be exactly right for everybody. Nevertheless, it will give you an idea of how the food item will fit into your energy nutrient needs.
A section to focus your attention on is the serving size. This area can be very deceiving. There is a big difference between tablespoon serving and teaspoon serving, for example. This impacts calories, fat, carbs and protein per serving. Within the fat content, we need to look at the good fats vs. bad fats. Within carbohydrates, we need to look at sugars and fiber. You can learn more about specifics for these topics in previous blog postings on these two subjects (fat and carbs).
The most critical step to starting or maintaining your healthy eating lifestyle is to know what you are feeding your body. The amount of calories, protein, fats and carbs you are taking are the keys to your nutritional goals.
Stay tuned……
The Nutrition Facts food label contains information about calories, fat content, carbohydrates and the amount of protein in the product. The label shows the amounts in grams (g) and the percentage of the daily value. However, this “daily value” is information is based on a 2,000 calorie per day diet. It is a general rule of thumb and very generic. Therefore, it will not be exactly right for everybody. Nevertheless, it will give you an idea of how the food item will fit into your energy nutrient needs.
A section to focus your attention on is the serving size. This area can be very deceiving. There is a big difference between tablespoon serving and teaspoon serving, for example. This impacts calories, fat, carbs and protein per serving. Within the fat content, we need to look at the good fats vs. bad fats. Within carbohydrates, we need to look at sugars and fiber. You can learn more about specifics for these topics in previous blog postings on these two subjects (fat and carbs).
The most critical step to starting or maintaining your healthy eating lifestyle is to know what you are feeding your body. The amount of calories, protein, fats and carbs you are taking are the keys to your nutritional goals.
Stay tuned……
Friday, February 24, 2012
Barbecue Pulled Chicken
This is one of my favorites – it is fast to prepare, healthy and YUMMY.
Ingredients
· 1/4 cup ketchup (I prefer organic with no salt added)
· 1 tablespoon Splenda brown sugar
· 1 tablespoon cider vinegar
· Dash chili powder
· Dash garlic powder
· Dash onion powder
· Dash dry mustard (optional)
· Dash smoked paprika
· Dash ground cumin (I favor roasted ground cumin)
· 8 - 10 oz shredded skinless, boneless chicken breast (already cooked and shredded)
· Low Carb pita pockets or wraps (I recommend Joseph’s Low carb)
· No sugar added bread-and-butter pickle chips or dill pickles
· 2 servings
Preparation
1. Combine ingredients up to chicken in a saucepan over medium heat. Cook until slightly thick, stirring occasionally. Then add in chicken and cook until chicken is thoroughly heated.
2. Spoon chicken mixture on low carb pita or wrap; top each with pickle chip and ENJOY.
Stay tuned.........
Ingredients
· 1/4 cup ketchup (I prefer organic with no salt added)
· 1 tablespoon Splenda brown sugar
· 1 tablespoon cider vinegar
· Dash chili powder
· Dash garlic powder
· Dash onion powder
· Dash dry mustard (optional)
· Dash smoked paprika
· Dash ground cumin (I favor roasted ground cumin)
· 8 - 10 oz shredded skinless, boneless chicken breast (already cooked and shredded)
· Low Carb pita pockets or wraps (I recommend Joseph’s Low carb)
· No sugar added bread-and-butter pickle chips or dill pickles
· 2 servings
Preparation
1. Combine ingredients up to chicken in a saucepan over medium heat. Cook until slightly thick, stirring occasionally. Then add in chicken and cook until chicken is thoroughly heated.
2. Spoon chicken mixture on low carb pita or wrap; top each with pickle chip and ENJOY.
Stay tuned.........
Wednesday, February 22, 2012
Overhead Press
The Overhead Press is a compound exercise that is a great functional movement, carrying over into “real life”. This exercise mimics real life. Strength in “real life” usually involves standing, walking and moving around, not sitting or lying on your back.
Performing the overhead press in a standing position requires your “core” muscles (abs, obliques, and lower back and spinal stabilizers) to stabilize your body. Your upper body (shoulders, chest and arms) press the weight while your core muscles and legs form a foundation.
The overhead press works all the shoulder heads (three of them on each side) equally. This promotes a critical muscle balance. Imbalances lead to injuries. For example, most males will rely on the bench press as their key exercise. However, this causes too much front shoulder head development and not enough shoulder formation in the back and sides. Many people in sports end up with a rotator cuff injury, which is often linked to an imbalance in the three shoulder heads.
There are numerous variations of the overhead press. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. Popular alternatives are the Arnold dumbbell press and behind the neck overhead press.
Here is my recommendation: Press the bar or dumbbells straight overhead. Press upward, stay tight, move your head if barbell (keep looking forward while you quickly tilt your head back out of the way and continue pressing up), lean your upper body forward slightly (do not arch your back and lean backwards). You should have the bar (or dumbbells) locked out overhead. Then stay tight and lower it under control. Touch your shoulders and that is one rep.
Get the form down first and then add weight and strive to add weight every session. However, do not sacrifice form for weight.
Stay tuned………
Performing the overhead press in a standing position requires your “core” muscles (abs, obliques, and lower back and spinal stabilizers) to stabilize your body. Your upper body (shoulders, chest and arms) press the weight while your core muscles and legs form a foundation.
The overhead press works all the shoulder heads (three of them on each side) equally. This promotes a critical muscle balance. Imbalances lead to injuries. For example, most males will rely on the bench press as their key exercise. However, this causes too much front shoulder head development and not enough shoulder formation in the back and sides. Many people in sports end up with a rotator cuff injury, which is often linked to an imbalance in the three shoulder heads.
There are numerous variations of the overhead press. Nearly all seated and standing dumbbell and barbell overhead presses are solid choices. Popular alternatives are the Arnold dumbbell press and behind the neck overhead press.
Here is my recommendation: Press the bar or dumbbells straight overhead. Press upward, stay tight, move your head if barbell (keep looking forward while you quickly tilt your head back out of the way and continue pressing up), lean your upper body forward slightly (do not arch your back and lean backwards). You should have the bar (or dumbbells) locked out overhead. Then stay tight and lower it under control. Touch your shoulders and that is one rep.
Get the form down first and then add weight and strive to add weight every session. However, do not sacrifice form for weight.
Stay tuned………
Monday, February 20, 2012
Protein Bars - Read the Labels
Nutrition bars or a Big Mac -- seems like an obvious choice -- but is it really?
Nutrition bars became popular because they were labeled as such but believe it or not, many of these bars have as many calories, fat and carbs as a Big Mac.
Consider this: A study by ConsumerLab.com found that 18 of 31 nutrition bars sampled did not contain what the labels claimed. Two of the biggest issues are the term “high protein” and the mislabeling of carbohydrates. Those 18 bars failed because they contain far more carbohydrates than indicated on the label.
As you know, dietary supplements are not regulated. Consequently, there may be misleading or even false claims about your favorite bar. For example, many manufacturers do not include glycerin in the total carbohydrate count. Glycerin is a carbohydrate used to keep bars moist, add bulk and provide texture. Some manufacturers argue that glycerin may not be fully metabolized by the body; therefore, it does not need to be included in the total carbohydrate count.
In other situations, a bar is described as being “High Protein” but there are not any standards. To illustrate the variation, some "high protein" bars have as little as 10 proteins while others include up to 35.
Nutrition bars/protein bars come in many varieties: 100 to 500 calories; 6 proteins to 35+; 2 sugars to 40 sugars.
I opt for around 200-300 calories and 20 proteins with less than 8 sugars. The bottom line is read the label closely before purchasing. What might appear as “nutritious” may not be as good as you initially thought!
Stay tuned….....
Nutrition bars became popular because they were labeled as such but believe it or not, many of these bars have as many calories, fat and carbs as a Big Mac.
Consider this: A study by ConsumerLab.com found that 18 of 31 nutrition bars sampled did not contain what the labels claimed. Two of the biggest issues are the term “high protein” and the mislabeling of carbohydrates. Those 18 bars failed because they contain far more carbohydrates than indicated on the label.
As you know, dietary supplements are not regulated. Consequently, there may be misleading or even false claims about your favorite bar. For example, many manufacturers do not include glycerin in the total carbohydrate count. Glycerin is a carbohydrate used to keep bars moist, add bulk and provide texture. Some manufacturers argue that glycerin may not be fully metabolized by the body; therefore, it does not need to be included in the total carbohydrate count.
In other situations, a bar is described as being “High Protein” but there are not any standards. To illustrate the variation, some "high protein" bars have as little as 10 proteins while others include up to 35.
Nutrition bars/protein bars come in many varieties: 100 to 500 calories; 6 proteins to 35+; 2 sugars to 40 sugars.
I opt for around 200-300 calories and 20 proteins with less than 8 sugars. The bottom line is read the label closely before purchasing. What might appear as “nutritious” may not be as good as you initially thought!
Stay tuned….....
Friday, February 17, 2012
Double Nut / Date Tarts
Many of you have asked for something sweet AND acceptable. The two-bite pecan tarts satisfy the sweet tooth with far less guilt than pecan pie.
Ingredients
Crust
1/4 cup whole-wheat pastry flour
1/4 cup Splenda brown sugar
1/2 cup walnuts, coarsely chopped
1 tablespoon cornstarch
2 tablespoons unsalted butter
Pinch of sea salt
Filling
4 ounces pitted dried dates (about 3/4 cup)
3/4 cup water
1/4 cup Splenda brown sugar
2 1/2 tablespoons unsalted butter
4 tablespoons no-fat or reduced-fat cream cheese
1 1/4 teaspoons vanilla extract
1/2 cup pecans, chopped
Preparation
Preheat oven to 375°F. Coat 24 mini muffin cups with cooking spray.
To prepare crust: Pulse flour, Splenda brown sugar, walnuts, cornstarch, 2 tablespoons butter and salt in a food processor until the mixture resembles coarse meal. Divide the crust mixture among the prepared mini muffin cups and press evenly into the bottoms.
To prepare filling: Combine dates, water, Splenda brown sugar and 2 1/2 tablespoons butter in a small saucepan. Bring to a boil over medium-high heat and cook, stirring frequently, until most of the liquid has cooked away, 8 to 12 minutes. Let cool slightly, and then process the date mixture in a blender or food processor until processed into a paste. Add cream cheese and vanilla; blend or process to combine. Transfer to a medium bowl. Stir in pecans. Divide the date-nut filling among muffin cups, gently pressing the filling down and smoothing the tops.
Bake until the crust is golden brown and the filling is lightly cooked, 15 to 17 minutes. Let cool in the pans for 10 minutes. Loosen the edges of the crust with a small spatula or butter knife and transfer the tarts to a wire rack to cool.
Adapted from the original source Eating Well : November/December 2009
Stay tuned………..
Ingredients
Crust
1/4 cup whole-wheat pastry flour
1/4 cup Splenda brown sugar
1/2 cup walnuts, coarsely chopped
1 tablespoon cornstarch
2 tablespoons unsalted butter
Pinch of sea salt
Filling
4 ounces pitted dried dates (about 3/4 cup)
3/4 cup water
1/4 cup Splenda brown sugar
2 1/2 tablespoons unsalted butter
4 tablespoons no-fat or reduced-fat cream cheese
1 1/4 teaspoons vanilla extract
1/2 cup pecans, chopped
Preparation
Preheat oven to 375°F. Coat 24 mini muffin cups with cooking spray.
To prepare crust: Pulse flour, Splenda brown sugar, walnuts, cornstarch, 2 tablespoons butter and salt in a food processor until the mixture resembles coarse meal. Divide the crust mixture among the prepared mini muffin cups and press evenly into the bottoms.
To prepare filling: Combine dates, water, Splenda brown sugar and 2 1/2 tablespoons butter in a small saucepan. Bring to a boil over medium-high heat and cook, stirring frequently, until most of the liquid has cooked away, 8 to 12 minutes. Let cool slightly, and then process the date mixture in a blender or food processor until processed into a paste. Add cream cheese and vanilla; blend or process to combine. Transfer to a medium bowl. Stir in pecans. Divide the date-nut filling among muffin cups, gently pressing the filling down and smoothing the tops.
Bake until the crust is golden brown and the filling is lightly cooked, 15 to 17 minutes. Let cool in the pans for 10 minutes. Loosen the edges of the crust with a small spatula or butter knife and transfer the tarts to a wire rack to cool.
Adapted from the original source Eating Well : November/December 2009
Stay tuned………..
Wednesday, February 15, 2012
Squats - Part II - Box Squats
As you may recall from a previous post (date), squats are one of the best overall exercises, using many muscles simultaneously.
Squatting requires proper form and safety. One version of the squat that is appropriate for any fitness level is the box squat.
Many people cannot squat with good form when they first attempt this exercise. Box squats can teach you proper technique. It is also a good exercise for those of you with bad knees that may not be able to free squat anymore (if ever). Even advanced lifters can benefit from this exercise and gain greater power and flexibility.
Here is why it works: Squatting on a box forces you to pause at the bottom. This will recruit more muscle fibers to get you out of the “hole” and back up to the top. The more muscle fibers recruited the more strength and more growth. Another benefit is that you can sit back farther than you could if a box was not under you. This works those hamstrings and glute muscles. These are key in this exercise. Box squats allow you to set your depth accurately. Many lifters make the mistake of increasing weight on the bar but "sitting" at the bottom of their squat at higher and higher point. That defeats the purpose of squatting.
Box Squatting Technique:
Use flat shoes, not running shoes where the heel is built up. Running shoes put your feet on your toes and ball and not the heels where the pressure belongs in this exercise. If you are starting just by using your body weight (in other words, no bar or weights), you could do the exercise in just your socks.
Squatting is about sitting back, not sitting down. If you are using a barbell, step under the bar, raise your chest and pull the shoulder blades together to place the bar on your back as low as comfortably possible. Do not go so low that you are bending forward at the waist.
Turn your feet slightly outward and widen your stance as much as you can comfortably. A wide stance will recruit more hip power. Push your knees out the entire time. Do not let them buckle inward. By forcing your knees apart, you are shortening the distance between the hip and the knee joint. Push your glutes to the rear. Arch the lower back. Keep the chest and head up. Sit back on the box and keep your body tight. Do not relax. Do not bounce off the box. After breaking parallel, (your hips are now below your knees) by sitting back on the box, then you must push with your heels and keep your back tight. Stand up. Keep your head up. Try to push your trapezoid muscles into the barbell first followed by the hips, glutes and the legs.
Whether squatting for the first time or the 1000th time, the box squat will add power, strength and flexibility, while perfecting your technique.
Stay tuned.....
Squatting requires proper form and safety. One version of the squat that is appropriate for any fitness level is the box squat.
Many people cannot squat with good form when they first attempt this exercise. Box squats can teach you proper technique. It is also a good exercise for those of you with bad knees that may not be able to free squat anymore (if ever). Even advanced lifters can benefit from this exercise and gain greater power and flexibility.
Here is why it works: Squatting on a box forces you to pause at the bottom. This will recruit more muscle fibers to get you out of the “hole” and back up to the top. The more muscle fibers recruited the more strength and more growth. Another benefit is that you can sit back farther than you could if a box was not under you. This works those hamstrings and glute muscles. These are key in this exercise. Box squats allow you to set your depth accurately. Many lifters make the mistake of increasing weight on the bar but "sitting" at the bottom of their squat at higher and higher point. That defeats the purpose of squatting.
Box Squatting Technique:
Use flat shoes, not running shoes where the heel is built up. Running shoes put your feet on your toes and ball and not the heels where the pressure belongs in this exercise. If you are starting just by using your body weight (in other words, no bar or weights), you could do the exercise in just your socks.
Squatting is about sitting back, not sitting down. If you are using a barbell, step under the bar, raise your chest and pull the shoulder blades together to place the bar on your back as low as comfortably possible. Do not go so low that you are bending forward at the waist.
Turn your feet slightly outward and widen your stance as much as you can comfortably. A wide stance will recruit more hip power. Push your knees out the entire time. Do not let them buckle inward. By forcing your knees apart, you are shortening the distance between the hip and the knee joint. Push your glutes to the rear. Arch the lower back. Keep the chest and head up. Sit back on the box and keep your body tight. Do not relax. Do not bounce off the box. After breaking parallel, (your hips are now below your knees) by sitting back on the box, then you must push with your heels and keep your back tight. Stand up. Keep your head up. Try to push your trapezoid muscles into the barbell first followed by the hips, glutes and the legs.
Whether squatting for the first time or the 1000th time, the box squat will add power, strength and flexibility, while perfecting your technique.
Stay tuned.....
Monday, February 13, 2012
Proteins - Building Blocks
So why is protein so important? Protein is an essential component of the diet. Proteins help your body repair muscle, grow tissue, regulate hormones, control metabolism, boost your immune system and still more. Your ligaments, tendons, muscles, hair, nails, skin, teeth, tissue, organs and bones are all made from proteins. Your body breaks down proteins to feed and maintain these body components. The more active you are the more protein you need to replenish.
There are many opinions in the “fitness” world of just how much protein an individual needs. This ranges from 1- 2 grams of protein per pound of bodyweight daily. At a minimum, try to consume 1 gram per pound. As you become more active, try for 1.5 grams per pound. If you are a serious athlete, then 2 grams is appropriate to help prevent the body from eating valuable muscle.
Protein sources are abundant. Fish of any kind (also filled with healthy fats), chicken, turkey, egg whites or Egg Beaters® are all protein packed. Eggs are fine for occasional use but they have as much fat as protein. Lean beef cuts (there are some excellent 94+% lean ground beef available) and low fat diary (cheeses, cottage cheese) are also good choices.
The way you prepare your protein will affect its nutritional value. Stay with broiled, steamed, baked or pan-fried. Stay away from breading and calorie packed sauces. Instead opt for spices (most are calorie free) to enhance flavors.
No matter what your goal is PROTEINS are the building blocks for our bodies.
Stay tuned…....
There are many opinions in the “fitness” world of just how much protein an individual needs. This ranges from 1- 2 grams of protein per pound of bodyweight daily. At a minimum, try to consume 1 gram per pound. As you become more active, try for 1.5 grams per pound. If you are a serious athlete, then 2 grams is appropriate to help prevent the body from eating valuable muscle.
Protein sources are abundant. Fish of any kind (also filled with healthy fats), chicken, turkey, egg whites or Egg Beaters® are all protein packed. Eggs are fine for occasional use but they have as much fat as protein. Lean beef cuts (there are some excellent 94+% lean ground beef available) and low fat diary (cheeses, cottage cheese) are also good choices.
The way you prepare your protein will affect its nutritional value. Stay with broiled, steamed, baked or pan-fried. Stay away from breading and calorie packed sauces. Instead opt for spices (most are calorie free) to enhance flavors.
No matter what your goal is PROTEINS are the building blocks for our bodies.
Stay tuned…....
Friday, February 10, 2012
Baked Crab Rangoon
Crab Rangoon, a favorite of mine whenever I visit Chinese restaurants, can be easy to make and healthy. Baked, in fillo shells, it is a great snack or appetizer.
Ingredients:
4 green onions
4 oz crabmeat (drain and pat dry with paper towel)4oz fat free cream cheese - softened
4oz low fat cream cheese - softened1 tsp minced garlic½ tsp Worcestershire Sauce6 drops Tabasco (optional)
15 Mini Fillo Shells (find in freezer section at grocery)
** I often add more crab and less cream cheese for more protein.
Instructions:
In a food processor, coarsely chop green onions (whites and greens). Add the crabmeat and pulse several times to combine. Add cream cheese, garlic, Worcestershire Sauce and Tabasco. Process until well combined and creamy. Place fillo shells on large cookie sheet. Lightly spray the shells with cooking spray. (This prevents them from being too dry). Fill each shell with filling.
Bake 15 minutes @ 350 degrees. Cool 5 minutes, then serve.
Adapted from the original source from Phyllo.com
Stay tuned………….
Ingredients:
4 green onions
4 oz crabmeat (drain and pat dry with paper towel)4oz fat free cream cheese - softened
4oz low fat cream cheese - softened1 tsp minced garlic½ tsp Worcestershire Sauce6 drops Tabasco (optional)
15 Mini Fillo Shells (find in freezer section at grocery)
** I often add more crab and less cream cheese for more protein.
Instructions:
In a food processor, coarsely chop green onions (whites and greens). Add the crabmeat and pulse several times to combine. Add cream cheese, garlic, Worcestershire Sauce and Tabasco. Process until well combined and creamy. Place fillo shells on large cookie sheet. Lightly spray the shells with cooking spray. (This prevents them from being too dry). Fill each shell with filling.
Bake 15 minutes @ 350 degrees. Cool 5 minutes, then serve.
Adapted from the original source from Phyllo.com
Stay tuned………….
Wednesday, February 8, 2012
Squats - King of Exercises- Part I Multi-Purpose
Squats are the single most important exercise to work all muscles and build full body strength. If there is only one exercise you do, it should be deep squats. Squats are referred to as the “hormonal bomb” as they release the most anabolic hormones.
There are many squat variations and any age/gender/experience level can get started (I will go into this in next posting). The goal should be to work your way up to performing them with a barbell. Squats not only build the legs, but also develop most of the upper body. Squats also require and build good balance and flexibility.
"You get greater overall muscle and strength gains from the squat than from any other exercise….Squats create an overall anabolic environment in the body that maximizes gains from other exercises [in your workout]" says Jeff Volek, Ph.D., R.D., C.S.C.S., an exercise researcher at the University of Connecticut, as described in Men’s Health.
Old school trainers try to tell us that squats are bad for the knees. However, most injuries are because of weak stabilizer muscles, ligaments, and connective tissue. A recent article, "The 15 Benefits of Squats" by Josh Vales, discusses some of the studies conducted: Research by Auburn University actually proved that regular squatting improved knee stability and strengthened connective tissue. Physiologists at the Mayo Clinic have found that squats actually place less stress on your knees than do leg extensions. Researchers at Ball State University state that leg strength is critical for maintaining mobility as we age. There is no better exercise at maintain and increasing leg strength than the squat.
Whether your goal is to lean out, build muscle, functional fitness, preserving your body as you age or any combination….. the squat is necessary if you are serious about your goal.
Stay tuned……..
There are many squat variations and any age/gender/experience level can get started (I will go into this in next posting). The goal should be to work your way up to performing them with a barbell. Squats not only build the legs, but also develop most of the upper body. Squats also require and build good balance and flexibility.
"You get greater overall muscle and strength gains from the squat than from any other exercise….Squats create an overall anabolic environment in the body that maximizes gains from other exercises [in your workout]" says Jeff Volek, Ph.D., R.D., C.S.C.S., an exercise researcher at the University of Connecticut, as described in Men’s Health.
Old school trainers try to tell us that squats are bad for the knees. However, most injuries are because of weak stabilizer muscles, ligaments, and connective tissue. A recent article, "The 15 Benefits of Squats" by Josh Vales, discusses some of the studies conducted: Research by Auburn University actually proved that regular squatting improved knee stability and strengthened connective tissue. Physiologists at the Mayo Clinic have found that squats actually place less stress on your knees than do leg extensions. Researchers at Ball State University state that leg strength is critical for maintaining mobility as we age. There is no better exercise at maintain and increasing leg strength than the squat.
Whether your goal is to lean out, build muscle, functional fitness, preserving your body as you age or any combination….. the squat is necessary if you are serious about your goal.
Stay tuned……..
Monday, February 6, 2012
Sea Salt vs Table Salt
Salt gets a lot of negative hype from “health professionals” and media. However, our bodies need a certain amount of salt and there is a significant difference in table salt vs. sea salt and the effects on our health.
Table salt is the most common salt used. It is completely refined. The processing procedure removes the mass majority of its natural minerals (the good stuff). In addition, processing adds chemicals such as Sodium Bicarbonate, Fluoride, and Potassium, Iodide to name a few. Anti-caking chemicals must be added to salt that has been heat treated/processed. Due to what is removed and what chemicals are added, table salt is directly impacts retention in the body which can effect blood pressure, edema, muscle cramps/spasms.
Sea salt is from naturally evaporated seawater. It is not chemically heated (like table salt). The sun dries sea salt so no trace minerals are lost. The health benefits of sea salt are due to these trace minerals, which include Sodium, Magnesium, Calcium, Potassium, and Boron to name a few. These elements are all necessary for the human body to function at its best. Sea salt (and the natural minerals it contains) aids in digestion, reduction of water retention and aids in the bones as well as other internal organs.
So the next time you are buying salt at the grocery, consider sea salt for a “healthier” choice.
Stay tuned…………
Table salt is the most common salt used. It is completely refined. The processing procedure removes the mass majority of its natural minerals (the good stuff). In addition, processing adds chemicals such as Sodium Bicarbonate, Fluoride, and Potassium, Iodide to name a few. Anti-caking chemicals must be added to salt that has been heat treated/processed. Due to what is removed and what chemicals are added, table salt is directly impacts retention in the body which can effect blood pressure, edema, muscle cramps/spasms.
Sea salt is from naturally evaporated seawater. It is not chemically heated (like table salt). The sun dries sea salt so no trace minerals are lost. The health benefits of sea salt are due to these trace minerals, which include Sodium, Magnesium, Calcium, Potassium, and Boron to name a few. These elements are all necessary for the human body to function at its best. Sea salt (and the natural minerals it contains) aids in digestion, reduction of water retention and aids in the bones as well as other internal organs.
So the next time you are buying salt at the grocery, consider sea salt for a “healthier” choice.
Stay tuned…………
Friday, February 3, 2012
Chicken with Pepperoni Sauce
Healthy eating is about feeling great, having more energy, and keeping yourself as healthy as possible. The key to long term success at eating healthy is not feeling like you are being restricted or depriving yourself. You can enjoy some delicious meals without the looming “d” words (diet, deprived). Expand your range of healthy food choices with meals like this one.
Ingredients
Cooking spray
1/2 teaspoon minced fresh garlic
16 slices pepperoni, chopped (I use low fat Turkey Pepperoni and I prefer mine chopped in larger pieces)
1/4 teaspoon dried oregano
1 1/2 cups low-sodium marinara sauce or pizza sauce (I prefer Amato’s pizza sauce)
2 tablespoons chopped fresh basil or 2 teaspoons of dried basil
1 1/2 pounds chicken breast
1 cup shredded low fat cheese
Preparation
1. Heat a saucepan over medium-high heat. Coat the pan with cooking spray. Add garlic and pepperoni then cook 2 minutes or until garlic begins to brown, stirring frequently. Add oregano then cook 30 seconds. Add marinara or pizza sauce. Reduce heat and simmer while you cook the chicken. Stir in basil right before serving
2. Heat a large skillet over medium-high heat. Coat the pan with cooking spray. Add chicken to skillet and cook thoroughly.
3. Place chicken on plates and spoon sauce over chicken. Sprinkle evenly with cheese.
Adapted from the original source Maureen Callahan, Cooking Light JANUARY 2012
Stay tuned………….
Ingredients
Cooking spray
1/2 teaspoon minced fresh garlic
16 slices pepperoni, chopped (I use low fat Turkey Pepperoni and I prefer mine chopped in larger pieces)
1/4 teaspoon dried oregano
1 1/2 cups low-sodium marinara sauce or pizza sauce (I prefer Amato’s pizza sauce)
2 tablespoons chopped fresh basil or 2 teaspoons of dried basil
1 1/2 pounds chicken breast
1 cup shredded low fat cheese
Preparation
1. Heat a saucepan over medium-high heat. Coat the pan with cooking spray. Add garlic and pepperoni then cook 2 minutes or until garlic begins to brown, stirring frequently. Add oregano then cook 30 seconds. Add marinara or pizza sauce. Reduce heat and simmer while you cook the chicken. Stir in basil right before serving
2. Heat a large skillet over medium-high heat. Coat the pan with cooking spray. Add chicken to skillet and cook thoroughly.
3. Place chicken on plates and spoon sauce over chicken. Sprinkle evenly with cheese.
Adapted from the original source Maureen Callahan, Cooking Light JANUARY 2012
Stay tuned………….
Wednesday, February 1, 2012
Simple Secret - 2 Powerful Hormones
Growth Hormone (GH) and Testosterone...no, I am not talking the ILLEGAL kind! NATURAL - the kind we all have in our bodies! Both of these hormones are critical to both building muscle AND fat loss for both males AND females. YES women you have testosterone!!!
Growth Hormone (GH) not only helps build muscle but it also strengthens bones, tendons, ligaments and cartilage. It also helps regulate blood sugars that are critical to reducing body fat.
Testosterone is another key hormone for muscle tone/volume/strength. It has a critical role to increase metabolism. It also improves “mood." These are just a few of the incredible roles that these two hormones play in our body.
Both of these hormones are elevated in our younger years and then taper off in our middle age and later. Therefore, it is even more critical for us to stimulate these hormones as much as possible as we age.
In order to stimulate the production of these two hormones naturally, we must use large muscle group exercises (see the earlier posting on compound moves) and heavy resistance. It is very rare to see this practiced consistently by most weight trainers. It is a hard and exhausting approach but again it has big payoffs. Leg extensions and bicep curls have their place, but nothing will stimulate and shock the whole body like squats and deadlifts (Remember that "heavy" is different for each individual.) The payoff for heavy and challenging training is an unparalleled release in anabolic hormones.
Stay tuned…………
Growth Hormone (GH) not only helps build muscle but it also strengthens bones, tendons, ligaments and cartilage. It also helps regulate blood sugars that are critical to reducing body fat.
Testosterone is another key hormone for muscle tone/volume/strength. It has a critical role to increase metabolism. It also improves “mood." These are just a few of the incredible roles that these two hormones play in our body.
Both of these hormones are elevated in our younger years and then taper off in our middle age and later. Therefore, it is even more critical for us to stimulate these hormones as much as possible as we age.
In order to stimulate the production of these two hormones naturally, we must use large muscle group exercises (see the earlier posting on compound moves) and heavy resistance. It is very rare to see this practiced consistently by most weight trainers. It is a hard and exhausting approach but again it has big payoffs. Leg extensions and bicep curls have their place, but nothing will stimulate and shock the whole body like squats and deadlifts (Remember that "heavy" is different for each individual.) The payoff for heavy and challenging training is an unparalleled release in anabolic hormones.
Stay tuned…………
Monday, January 30, 2012
All Natural ? Really?
“Natural” and “organic” are often used interchangeable but they are VERY different. Consumers can be misled and misdirected. There is NO official definition or enforcement of the term “all natural” by the Food and Drug Administration (FDA). On the other hand, they do regulate and enforce “organic" and there are strict rules that must be adhered to in order to gain this designation.
The term “natural” that the FDA uses (but does not enforce) only applies to added color, synthetic substances and flavors. However, those same “natural” foods can contain pesticides, herbicides, MSG, heavy metal toxins, etc. Currently, there are many recent lawsuits for using “all natural” labeling and marketing yet allegedly, it is comprised of synthetic and unnaturally derived ingredients. (Lawsuits include ones against Kashi cereals and Kellogg. However, keep in mind that they are innocent until proven guilty and the cases have not yet concluded.)
Be aware and cautious of any labeling that is not regulated or certified by FDA/USDA. “Low Fat," “Low Carb,” and “All Natural” are all extensively marketed terms that are not regulated or defined. Read the labels...If any ingredient is not recognizable or as I like to say not “something your grandmother would have in her kitchen or pantry,” then it isn’t a “natural” product.
Stay tuned………..
The term “natural” that the FDA uses (but does not enforce) only applies to added color, synthetic substances and flavors. However, those same “natural” foods can contain pesticides, herbicides, MSG, heavy metal toxins, etc. Currently, there are many recent lawsuits for using “all natural” labeling and marketing yet allegedly, it is comprised of synthetic and unnaturally derived ingredients. (Lawsuits include ones against Kashi cereals and Kellogg. However, keep in mind that they are innocent until proven guilty and the cases have not yet concluded.)
Be aware and cautious of any labeling that is not regulated or certified by FDA/USDA. “Low Fat," “Low Carb,” and “All Natural” are all extensively marketed terms that are not regulated or defined. Read the labels...If any ingredient is not recognizable or as I like to say not “something your grandmother would have in her kitchen or pantry,” then it isn’t a “natural” product.
Stay tuned………..
Friday, January 27, 2012
Beef and Mushroom Sloppy Joes
Eating healthy does not mean you have to give up beef or big flavors. Lean beef has so many health benefits as it is not only full of protein but also needed amino acids for the body. Here is my variation to beef and mushroom sloppy joes.
Ingredients
· Cooking Spray
· 12 ounces 94% or leaner ground beef
· 2 (8-ounce) packages sliced mushrooms - I prefer a mixed package
· 1 cup chopped yellow onion
· 3 garlic cloves, minced
· 1/2 cup no-salt-added tomato paste
· 1 tablespoon minced fresh oregano or 1 teaspoon dried oregano
· 2 tablespoons red wine vinegar
· 2 tablespoons Worcestershire sauce
· 1/4 teaspoon sea salt
· 1/2 teaspoon hot sauce - I prefer Sriracha
·
· Low fat / low carb bread or buns
Preparation
1. Spray a large skillet with cooking spray and heat over medium-high heat. Add beef; cook for 4 minutes or until browned, stirring to crumble.
2. While beef cooks, place mushrooms in a food processor; pulse until finely chopped. Add mushrooms, onion, and garlic to pan; cook for 3 minutes or until onion is tender. Add tomato paste and next 4 ingredients to pan; cook 5 minutes or until mushrooms are tender and liquid evaporates. Stir in the hot sauce. Spoon about 1 cup beef mixture on your favorite low fat / low carb bread or bun.
Serves 3 or 4 depending on how hungry you are
Adapted from the original source Bruce Weinstein and Mark Scarbrough, Cooking Light JUNE 2011
Stay tuned.....
Ingredients
· Cooking Spray
· 12 ounces 94% or leaner ground beef
· 2 (8-ounce) packages sliced mushrooms - I prefer a mixed package
· 1 cup chopped yellow onion
· 3 garlic cloves, minced
· 1/2 cup no-salt-added tomato paste
· 1 tablespoon minced fresh oregano or 1 teaspoon dried oregano
· 2 tablespoons red wine vinegar
· 2 tablespoons Worcestershire sauce
· 1/4 teaspoon sea salt
· 1/2 teaspoon hot sauce - I prefer Sriracha
·
· Low fat / low carb bread or buns
Preparation
1. Spray a large skillet with cooking spray and heat over medium-high heat. Add beef; cook for 4 minutes or until browned, stirring to crumble.
2. While beef cooks, place mushrooms in a food processor; pulse until finely chopped. Add mushrooms, onion, and garlic to pan; cook for 3 minutes or until onion is tender. Add tomato paste and next 4 ingredients to pan; cook 5 minutes or until mushrooms are tender and liquid evaporates. Stir in the hot sauce. Spoon about 1 cup beef mixture on your favorite low fat / low carb bread or bun.
Serves 3 or 4 depending on how hungry you are
Adapted from the original source Bruce Weinstein and Mark Scarbrough, Cooking Light JUNE 2011
Stay tuned.....
Wednesday, January 25, 2012
Muscle Does Not Grow in the Gym- It Grows AFTER
As hard as you are working in the gym, that is not when your muscles grow or strengthen. Your muscles grow and tone as part of a repair process AFTER you have finished lifting.
When we stress our muscles, we create small tears to the fibers. This forces the fibers to "grow" to repair themselves. The keys to this repair process are proper protein intake (the very building blocks of muscle) and sufficient rest. Then the body will respond. Proper sleep and rest will increase anabolic (muscle building/fat burning) hormones and increase your energy levels.
On the other hand, it becomes very difficult to build muscle and burn fat with lack of sleep, rest and/or when overtraining. These will increase catabolic hormones that are opposite to anabolic hormones. They destroy muscle, negatively affect your body's immune system, contribute to fat storage and reduce your body's insulin sensitivity.
Lift hard to challenge the muscles. It is a matter of quality and not quantity. Get in, work out, then rest ……… Let the amazing human body do its repair process.
Stay tuned……….
When we stress our muscles, we create small tears to the fibers. This forces the fibers to "grow" to repair themselves. The keys to this repair process are proper protein intake (the very building blocks of muscle) and sufficient rest. Then the body will respond. Proper sleep and rest will increase anabolic (muscle building/fat burning) hormones and increase your energy levels.
On the other hand, it becomes very difficult to build muscle and burn fat with lack of sleep, rest and/or when overtraining. These will increase catabolic hormones that are opposite to anabolic hormones. They destroy muscle, negatively affect your body's immune system, contribute to fat storage and reduce your body's insulin sensitivity.
Lift hard to challenge the muscles. It is a matter of quality and not quantity. Get in, work out, then rest ……… Let the amazing human body do its repair process.
Stay tuned……….
Monday, January 23, 2012
Carbohydrates - Effects on the Body
An unfortunate combination of fad diets and tremendous marketing has led us to believe that carbohydrates are "bad”. There are even claims of it being the source of the obesity epidemic. This interpretation is an oversimplification just like saying that all "fat is bad." (And we know that is not correct, right?)
The classification of carbohydrates is not as simple as breaking them down into two groups: simple or complex. First, our bodies’ digestive system handles all carbohydrates in the same way. Our body breaks down the digestible carbs into sugar. Sugars in the bloodstream cause a release of insulin (a hormone). Insulin in itself is a double edge sword. It creates energy but it also causes fat to be stored.
Interestingly, fiber is a carbohydrate but it is not digestible. Therefore, fiber cannot be broken down into sugars. It does not nourish the body. However, it has a role in our general health and wellbeing. Forms of fiber bind to fatty substances in the intestines and carry them out which helps lower the LDL or “bad cholesterol.”
The glycemic index was created to classify how high and how quickly a food spikes your blood sugars. However, the index has some weaknesses. Preliminary scientific research claimed that high glycemic foods were linked to heart disease, diabetes, obesity and even some cancers. Recently, other studies state that the glycemic index has little effect on weight or health. One flaw of the glycemic index is that it does not distinguish the digestible carbs from the indigestible ones. The implications of this are the negative impact is overstated. Similarly, portion sizes are not taken into account. Consider this example: the glycemic index has watermelon listed as high (80) and a Snicker’s Bar (41) as much lower. Now does that seem right to you?
Lately the “glycemic load” index was introduced as another formula to try to rectify the glycemic index flaws.
Now we are all scratching our heads... first we thought it was simple versus complex...then we thought it was glycemic index…so what is the answer?
Carbohydrate management can be as simple as breaking down what we eat and when. The “when” is as important as the “what."
There are two optimal windows of opportunity for carbohydrate consumption. The first window is in the morning. This is when the body has been fasting due to a night of sleep (no food intake). The second more effective and important window is when you stress your muscles. Stressing/activating muscle cells triggers the use of blood sugar (glycogen). To control blood sugars, lose fat and gain muscle, the best time to eat carbohydrates would be after a hard-core training session.
In order to choose the best sources of carbohydrates, the first rule is to limit and avoid simple sugars. These carbs will instantly spike blood sugars and thus the release of insulin and storage for fat. Read labels for sugar content. Some are obvious like pastries, sugared sodas, candies and highly processed foods. Instead, choose whole grains, vegetables, fruits, beans and foods that are less processed (less the better).
We will cover more on carbohydrate choices and timing in following postings. This is an introduction to get you started thinking and making healthy choices.
Stay tuned……..
The classification of carbohydrates is not as simple as breaking them down into two groups: simple or complex. First, our bodies’ digestive system handles all carbohydrates in the same way. Our body breaks down the digestible carbs into sugar. Sugars in the bloodstream cause a release of insulin (a hormone). Insulin in itself is a double edge sword. It creates energy but it also causes fat to be stored.
Interestingly, fiber is a carbohydrate but it is not digestible. Therefore, fiber cannot be broken down into sugars. It does not nourish the body. However, it has a role in our general health and wellbeing. Forms of fiber bind to fatty substances in the intestines and carry them out which helps lower the LDL or “bad cholesterol.”
The glycemic index was created to classify how high and how quickly a food spikes your blood sugars. However, the index has some weaknesses. Preliminary scientific research claimed that high glycemic foods were linked to heart disease, diabetes, obesity and even some cancers. Recently, other studies state that the glycemic index has little effect on weight or health. One flaw of the glycemic index is that it does not distinguish the digestible carbs from the indigestible ones. The implications of this are the negative impact is overstated. Similarly, portion sizes are not taken into account. Consider this example: the glycemic index has watermelon listed as high (80) and a Snicker’s Bar (41) as much lower. Now does that seem right to you?
Lately the “glycemic load” index was introduced as another formula to try to rectify the glycemic index flaws.
Now we are all scratching our heads... first we thought it was simple versus complex...then we thought it was glycemic index…so what is the answer?
Carbohydrate management can be as simple as breaking down what we eat and when. The “when” is as important as the “what."
There are two optimal windows of opportunity for carbohydrate consumption. The first window is in the morning. This is when the body has been fasting due to a night of sleep (no food intake). The second more effective and important window is when you stress your muscles. Stressing/activating muscle cells triggers the use of blood sugar (glycogen). To control blood sugars, lose fat and gain muscle, the best time to eat carbohydrates would be after a hard-core training session.
In order to choose the best sources of carbohydrates, the first rule is to limit and avoid simple sugars. These carbs will instantly spike blood sugars and thus the release of insulin and storage for fat. Read labels for sugar content. Some are obvious like pastries, sugared sodas, candies and highly processed foods. Instead, choose whole grains, vegetables, fruits, beans and foods that are less processed (less the better).
We will cover more on carbohydrate choices and timing in following postings. This is an introduction to get you started thinking and making healthy choices.
Stay tuned……..
Friday, January 20, 2012
Protein Cheese Crust/ Bread - Low Carb
Maintaining a healthy low carb, high protein diet can be a challenge but with a bit of culinary creativity almost anything is possible -- even pizza crust or bread. This is one of my favorite adaptations.
Ingredients:
2 cups low or no fat shredded cheese
(choose your favorite – I use no fat cheddar and sometimes no fat mozzarella)
2 large eggs
2 tablespoons coconut flour
1/2 teaspoon baking powder
Directions:
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment or foil.
2. Mix cheese, eggs, coconut flour and baking powder together until a sticky wet dough is formed. Spread with a spatula or with dampened hands to about ¼ inch thickness, if making as a pizza crust. (For bread, shape into a loaf.)
3. Bake for 30 minutes in preheated oven. Halfway through the baking process, flip it over. Return to oven until done baking. (If baking a bread loaf, check for doneness with a toothpick. Pierce the loaf with the pick to the center and if the pick is clean when you take it out, then it is done.)
4. Remove from oven, slide off of parchment paper, and flip over again for cooling.5. Once crust is cooled, top with sauce, pre-cooked veggies, meats and/or cheese. Set crust with toppings under the broiler on high for a minute or two until cheese is melted and bubbly. Slice and serve. (Or you can also allow to cool and use as bread substitute. I have used it to make sandwiches.)
Adapted from the original source http://www.food.com/recipe/pizza-crust-low-carb-335857
Healthy pizzas and sandwiches are a great addition to your meal plans. Happy eating.
Stay tuned...
Ingredients:
2 cups low or no fat shredded cheese
(choose your favorite – I use no fat cheddar and sometimes no fat mozzarella)
2 large eggs
2 tablespoons coconut flour
1/2 teaspoon baking powder
Directions:
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment or foil.
2. Mix cheese, eggs, coconut flour and baking powder together until a sticky wet dough is formed. Spread with a spatula or with dampened hands to about ¼ inch thickness, if making as a pizza crust. (For bread, shape into a loaf.)
3. Bake for 30 minutes in preheated oven. Halfway through the baking process, flip it over. Return to oven until done baking. (If baking a bread loaf, check for doneness with a toothpick. Pierce the loaf with the pick to the center and if the pick is clean when you take it out, then it is done.)
4. Remove from oven, slide off of parchment paper, and flip over again for cooling.5. Once crust is cooled, top with sauce, pre-cooked veggies, meats and/or cheese. Set crust with toppings under the broiler on high for a minute or two until cheese is melted and bubbly. Slice and serve. (Or you can also allow to cool and use as bread substitute. I have used it to make sandwiches.)
Adapted from the original source http://www.food.com/recipe/pizza-crust-low-carb-335857
Healthy pizzas and sandwiches are a great addition to your meal plans. Happy eating.
Stay tuned...
Wednesday, January 18, 2012
Farmer's Walk - Full Body Exercise
An excellent full body exercise move that is under-utilized is the farmer’s walk. The name comes from the many tasks of farming that require carrying heavy loads over distances. This one exercise uses forearm muscles, biceps, triceps, shoulders, back, legs and especially the core (lower back and abs).
Here is how it is done: Pick up a weight in each hand and walk with it. You can use dumbbells, kettle bells or even buckets filled with water or sand. Pick a weight that you can walk for about 30 seconds before having to set them down. Try 3-5 sets of 30 seconds each with a rest in between. Keep your shoulders back and do not lean forward. Keep increasing the weight at each subsequent session. For a more advanced version, walk in a zig zag pattern for a greater challenge to your core.
This is one of the most functional exercises you can do. "Fitness” should impact beyond what you do in the gym. Ideally, your fitness choices will enhance your everyday living. The Farmer’s Walk does exactly that. Whether you are carrying water buckets for the flower garden or carrying bags of wood pellets for the stove or even carrying groceries, the Farmer’s Walk will help strengthen your entire body for real life and make your load feel a little bit lighter.
Stay tuned……..
Here is how it is done: Pick up a weight in each hand and walk with it. You can use dumbbells, kettle bells or even buckets filled with water or sand. Pick a weight that you can walk for about 30 seconds before having to set them down. Try 3-5 sets of 30 seconds each with a rest in between. Keep your shoulders back and do not lean forward. Keep increasing the weight at each subsequent session. For a more advanced version, walk in a zig zag pattern for a greater challenge to your core.
This is one of the most functional exercises you can do. "Fitness” should impact beyond what you do in the gym. Ideally, your fitness choices will enhance your everyday living. The Farmer’s Walk does exactly that. Whether you are carrying water buckets for the flower garden or carrying bags of wood pellets for the stove or even carrying groceries, the Farmer’s Walk will help strengthen your entire body for real life and make your load feel a little bit lighter.
Stay tuned……..
Monday, January 16, 2012
Eating / ZigZag Approach
Consider eating at least five meals a day. This method will help you control your blood sugar (and thus your cravings). By doing this, with mindful meal planning, you will also get protein throughout the day to support growth. Additionally, the enzymes that store fat will be produced in far smaller amounts. This one/two punch makes your body far less capable of storing fat.
It is important to also do a calorie shifting technique called the zig zag approach. Zig-zagging is outstanding for dropping fat or adding muscle. Your body is constantly trying to stay as is. You might have heard of the “set point." The typical dieting approach (calories at a set level) will cause metabolism to slow down. Your body is trying to stay the same, not lose or gain weight to match your calorie intake. You need to trick the body.
Shift (zig zag) your daily calories. When you zig zag the calories during the week one day you consume only 1,200 calories but the next you might consume 2,000 calories. This keeps your metabolism up and prevents your body from starting the preparation for the "famine" by storing fat (and possibly eating muscle).
Stay tuned………..
It is important to also do a calorie shifting technique called the zig zag approach. Zig-zagging is outstanding for dropping fat or adding muscle. Your body is constantly trying to stay as is. You might have heard of the “set point." The typical dieting approach (calories at a set level) will cause metabolism to slow down. Your body is trying to stay the same, not lose or gain weight to match your calorie intake. You need to trick the body.
Shift (zig zag) your daily calories. When you zig zag the calories during the week one day you consume only 1,200 calories but the next you might consume 2,000 calories. This keeps your metabolism up and prevents your body from starting the preparation for the "famine" by storing fat (and possibly eating muscle).
Stay tuned………..
Saturday, January 14, 2012
Crunchy Snack - Kale Chips
Changing eating habits is a struggle for anyone, even for the most dedicated. Seems that snacks are the hardest need to satisfy. For those of you that like chips or crunchy snacks, try Kale Chips. Kale, a leafy green vegetable, is considered one of the greatest “super foods." It has a large amount of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium (just to name a few). Note however that kale, like many other vegetables, will lose some of its nutrient value when cooked but it is still worth eating. So try this recipe I use for Kale Chips. They are a great snack.
Here is how to make them: Preheat the oven to 350. Put foil on a baking sheet (or 2 if you have them). Wash your kale and pat dry it with paper towel. Then place the kale leaves in a single layer on the baking sheets. Spray the kale with a cooking spray (I prefer an organic olive oil cooking spray). Sprinkle some sea salt on top of the kale and bake. Bake until they are dry and crispy (roughly 20 mins). Allow to cool and then put in a container. They will have the crunch of a chip. It is a great healthy snack.
Stay tuned……………….
Here is how to make them: Preheat the oven to 350. Put foil on a baking sheet (or 2 if you have them). Wash your kale and pat dry it with paper towel. Then place the kale leaves in a single layer on the baking sheets. Spray the kale with a cooking spray (I prefer an organic olive oil cooking spray). Sprinkle some sea salt on top of the kale and bake. Bake until they are dry and crispy (roughly 20 mins). Allow to cool and then put in a container. They will have the crunch of a chip. It is a great healthy snack.
Stay tuned……………….
Thursday, January 12, 2012
Strength Training -Compound Moves (Big Payoffs)
Compound moves are exercises that use multiple muscle groups simultaneously. The more muscles you involve the greater the release of anabolic (muscle building/fat burning) hormones in the body. Consequently, the more muscle engaged the more you will burn fat (you will hear me say this often). As an added benefit, compound moves will also keep your heart rate up much like a cardio workout. Further, ALL compound moves work your core, which will improve your coordination and stability.
Examples of compound moves include: Squats, Dips, Pull Ups, Bench Press, Overhead Press, and Rows, just to name a few.
In contrast, the majority of the fitness world uses isolation moves. This means you train a single muscle group at a time. As a result, there is much less muscle stimulation (which equates to fewer hormones released for muscle building /fat burning). People tend to use isolation moves because they are generally easier and more familiar but not necessarily better. Bodybuilders use them to tweak the appearance of a specific body part. It may work for them but here is the catch -- muscle definition can only happen if you are already lean, lean, lean.
Examples of isolation moves are Bicep Curls, Leg Extensions, Leg Curls, Front Raises, Incline/Decline Flyes, and Ab Crunches.
Whether you are a beginner seeking toning or an advanced lifter…….. try compound moves for a bigger payoff.
Stay tuned…….
Examples of compound moves include: Squats, Dips, Pull Ups, Bench Press, Overhead Press, and Rows, just to name a few.
In contrast, the majority of the fitness world uses isolation moves. This means you train a single muscle group at a time. As a result, there is much less muscle stimulation (which equates to fewer hormones released for muscle building /fat burning). People tend to use isolation moves because they are generally easier and more familiar but not necessarily better. Bodybuilders use them to tweak the appearance of a specific body part. It may work for them but here is the catch -- muscle definition can only happen if you are already lean, lean, lean.
Examples of isolation moves are Bicep Curls, Leg Extensions, Leg Curls, Front Raises, Incline/Decline Flyes, and Ab Crunches.
Whether you are a beginner seeking toning or an advanced lifter…….. try compound moves for a bigger payoff.
Stay tuned…….
Wednesday, January 11, 2012
Emails and Feedback
First, thanks for reading. Your emails and feedback provide me with great encouragement. I really appreciate it.
Please know that if you have any specific topics or questions you would like to see addressed on the blog, just email them to me at melissa@balespowertraining.com. I will do my best to work them into a post that will resonate with as many readers as possible.
Thanks again and stay tuned...
Please know that if you have any specific topics or questions you would like to see addressed on the blog, just email them to me at melissa@balespowertraining.com. I will do my best to work them into a post that will resonate with as many readers as possible.
Thanks again and stay tuned...
I Have Been Where You May Be........
I have BEEN there………..
I was a stocky farm girl throughout my childhood and into my late twenties.
At 30, I tried the most common approach to weight loss – simply counting calories without focusing on what to eat or paying attention to the timing of meals. I did not care about working out or even care about muscle retention/building. Nevertheless, I got down to 98 lbs on my 5 foot 3 frame. But I wasn't healthy and it wasn't sustainable. Since I basically had no muscle, my body metabolism shut down. When I started eating a bit more (and more typically) I ballooned up to 160 lbs and 36% body fat. My body was adding FAT but no muscle and thus even when eating fewer calories I continued to gain.
At 38, I joined a gym and instantly recognized that "fitness" was my passion. Through a series of trial and error fitness strategies, I got myself down to a lean mean bodybuilding physique at a mere 7% body fat. However, despite my appearance, I could only bench 65 lbs. I had no real strength or stamina. A bodybuilding body is not necessarily everyone's ideal fitness goal, but I proved to myself that I could do it.
During this time, I was not without health challenges: I was diagnosed with chronic reactive hypoglycemia which basically means that I have an intolerance to most carbohydrates. Then, I had a massive heart attack; the kind that falls into the 1% of heart attacks whose cause cannot be explained. Later, I shattered my wrist that required me to rethink and redesign almost every workout move. In each case, my commitment to fitness and nutrition helped me through.
At 45, I had a new fitness goal at the opposite end of the spectrum when I began powerlifting. I used all the "clean" ways to develop muscle -- emphasizing proteins, heavy weight reps and recovery supplements. With training, I performed “gym lifts” in double ply gear achieving squats of 505 lbs, a bench press 303 lbs and deadlifts at 425 lbs. In competitions, I set world and national records.
Today, my fitness goals represent a more balanced approach to life and I sport a healthier 15-18% body fat but I can still bench-press 225 lbs for three
I continue to read, analyze and/or apply just about every technique and "fitness" principle I come across. Along my “fitness” journey, I have also worked out with or been trained by personal trainers from every certifying organization in the US. I have learned a lot about the myths and realities of fitness.
Now, I want to help you become “empowered” to achieve your personal goals.
Stay tuned…………
I was a stocky farm girl throughout my childhood and into my late twenties.
At 30, I tried the most common approach to weight loss – simply counting calories without focusing on what to eat or paying attention to the timing of meals. I did not care about working out or even care about muscle retention/building. Nevertheless, I got down to 98 lbs on my 5 foot 3 frame. But I wasn't healthy and it wasn't sustainable. Since I basically had no muscle, my body metabolism shut down. When I started eating a bit more (and more typically) I ballooned up to 160 lbs and 36% body fat. My body was adding FAT but no muscle and thus even when eating fewer calories I continued to gain.
At 38, I joined a gym and instantly recognized that "fitness" was my passion. Through a series of trial and error fitness strategies, I got myself down to a lean mean bodybuilding physique at a mere 7% body fat. However, despite my appearance, I could only bench 65 lbs. I had no real strength or stamina. A bodybuilding body is not necessarily everyone's ideal fitness goal, but I proved to myself that I could do it.
During this time, I was not without health challenges: I was diagnosed with chronic reactive hypoglycemia which basically means that I have an intolerance to most carbohydrates. Then, I had a massive heart attack; the kind that falls into the 1% of heart attacks whose cause cannot be explained. Later, I shattered my wrist that required me to rethink and redesign almost every workout move. In each case, my commitment to fitness and nutrition helped me through.
At 45, I had a new fitness goal at the opposite end of the spectrum when I began powerlifting. I used all the "clean" ways to develop muscle -- emphasizing proteins, heavy weight reps and recovery supplements. With training, I performed “gym lifts” in double ply gear achieving squats of 505 lbs, a bench press 303 lbs and deadlifts at 425 lbs. In competitions, I set world and national records.
Today, my fitness goals represent a more balanced approach to life and I sport a healthier 15-18% body fat but I can still bench-press 225 lbs for three
I continue to read, analyze and/or apply just about every technique and "fitness" principle I come across. Along my “fitness” journey, I have also worked out with or been trained by personal trainers from every certifying organization in the US. I have learned a lot about the myths and realities of fitness.
Now, I want to help you become “empowered” to achieve your personal goals.
Stay tuned…………
Monday, January 9, 2012
Do Not Fear “Healthy” Fats
One craze that has persisted over the past 20 years has been the focus on “low fat”. Doctors, nutritionists, fitness magazines and especially the food industry advocate it. Everyone wants to stick a label of “low fat” on his or her product. Moreover, consumers are convinced that “low fat” will make them healthier, lose fat, reduce cholesterol and prevent heart disease. People consume “low fat” products to feel guilt free. However if you look at the label most “low fat” products are full of sugar, salt and calories. After all, SOMETHING needs to make these foods tolerable.
Alternatively, there are GOOD fats. These healthy fats are essential to the body. They help lower cholesterol and reduce risk of heart disease, improve moods, aid joint mobility and protect against memory loss and dementia. They also boost hormones in your body that increase fat burning and promote muscle growth.
Good / healthy fats include nuts (almonds, walnuts, cashews, peanuts and pecans), olive oil, peanut oil, salmon, avocados, olives, flaxseed, pumpkin seed, sesame oil and seeds, and fish (salmon, tuna, mackerel, herring, trout, sardines).
However, note: Good fats can become damaged by heat or light. Oils such as flaxseed oil must be refrigerated and kept in a non-clear container. Cooking with these oils also damages the fats. Suggestions for different oils: For baking, try coconut, canola or sunflower oil. For pan-frying due to high heat, consider avocado, peanut or sesame oil. At lower heat for sautéing use avocado, coconut, olive, sesame or sunflower oils. For dipping, dressings and marinades mix it up with flax, olive, peanut, toasted sesame or walnut oil.
Choose “healthy fats” and then enjoy them.
Stay tuned………….
Alternatively, there are GOOD fats. These healthy fats are essential to the body. They help lower cholesterol and reduce risk of heart disease, improve moods, aid joint mobility and protect against memory loss and dementia. They also boost hormones in your body that increase fat burning and promote muscle growth.
Good / healthy fats include nuts (almonds, walnuts, cashews, peanuts and pecans), olive oil, peanut oil, salmon, avocados, olives, flaxseed, pumpkin seed, sesame oil and seeds, and fish (salmon, tuna, mackerel, herring, trout, sardines).
However, note: Good fats can become damaged by heat or light. Oils such as flaxseed oil must be refrigerated and kept in a non-clear container. Cooking with these oils also damages the fats. Suggestions for different oils: For baking, try coconut, canola or sunflower oil. For pan-frying due to high heat, consider avocado, peanut or sesame oil. At lower heat for sautéing use avocado, coconut, olive, sesame or sunflower oils. For dipping, dressings and marinades mix it up with flax, olive, peanut, toasted sesame or walnut oil.
Choose “healthy fats” and then enjoy them.
Stay tuned………….
Saturday, January 7, 2012
Friday, January 6, 2012
Training Sessions/Exercise - Less is MORE
You may have made a New Year's Resolution to increase the duration of your workouts, maybe add 30 minutes more to your routine. Consider this -- Less may be MORE when it comes to training.
For those of you who know me, you'll understand when I say that I have to remind myself of this every day (sometimes several times a day).
We often think more is better when it comes to hitting the gym but shorter (less) is more appropriate. Here's why: The body in response to stress releases cortisol. This is the fight or flight survival mechanism I discussed in early post. Exercise is meant to put stress on the body. That is how it grows and changes. However, there is a fine line after which excess will switch the body to storing fat, deteriorating muscle, adversely affecting your blood sugars and thyroid functions. Training sessions (strength and cardio) should be shorter than 45 minutes. Ideally between 30 – 45 minutes.
Hit the workout sessions with quality and not quantity. The trick: Use intensity and efficiency, then walk away.
Stay tuned…………….
For those of you who know me, you'll understand when I say that I have to remind myself of this every day (sometimes several times a day).
We often think more is better when it comes to hitting the gym but shorter (less) is more appropriate. Here's why: The body in response to stress releases cortisol. This is the fight or flight survival mechanism I discussed in early post. Exercise is meant to put stress on the body. That is how it grows and changes. However, there is a fine line after which excess will switch the body to storing fat, deteriorating muscle, adversely affecting your blood sugars and thyroid functions. Training sessions (strength and cardio) should be shorter than 45 minutes. Ideally between 30 – 45 minutes.
Hit the workout sessions with quality and not quantity. The trick: Use intensity and efficiency, then walk away.
Stay tuned…………….
Wednesday, January 4, 2012
Cutting Calories Does NOT Always Result In Fat Loss
You may already know that there are 3500 calories in one pound of fat. So many “gurus” say that by reducing your intake by 500 calories per day, you will lose one pound of fat per week. This is NOT correct. Fact is that most of the weight you'll lose will come from muscle. It will not come from fat. The reason is that our bodies are built for fight or flight. Therefore, the body will use muscle tissue for needed energy before it uses fat deposits. Consequently, you may lose a pound of weight but you've lost valuable muscle instead of the targeted fat.
We live in a “fast” world. We all want answers and solutions now. But the key to achieving long term healthy weight and a healthy muscle to fat ratio is to TAKE YOUR TIME to get to your ideal body composition. Be patient with fat loss. Be sure to preserve or build muscle tissue. It takes time and a combination of weight training, mild cardio and dietary manipulation/changes. If you aren’t patient and try to rush, you might lose according to the scales but you will not obtain your medium and long term goals.
Stay tuned………..
We live in a “fast” world. We all want answers and solutions now. But the key to achieving long term healthy weight and a healthy muscle to fat ratio is to TAKE YOUR TIME to get to your ideal body composition. Be patient with fat loss. Be sure to preserve or build muscle tissue. It takes time and a combination of weight training, mild cardio and dietary manipulation/changes. If you aren’t patient and try to rush, you might lose according to the scales but you will not obtain your medium and long term goals.
Stay tuned………..
Monday, January 2, 2012
Stairs - Combo Advantages
It is wintertime and some days it may be difficult to get out and get to a gym. Don’t let this stop you from working your way toward your personal goals. One of the most underutilized pieces of "equipment" exists in most homes and offices -- the stairs.
I initially started stair climbing for cardio (raise my heart rate, endurance, breathing). I soon realized that it is an outstanding lower body exercise for strength, power, flexibility and core strengthening.
Your legs are the largest and strongest muscle group in your body. When used in strength training they release the most hormones for building muscle. These are the same hormones that are potent fat burners (more on this later posting).
Simply walk up the stairs without holding on. Do not run. Walking up the stairs will work the quad muscles. Walking down the stairs you should step with control. Do not run down. This works the glutes and hamstrings. Both directions work the calves and your core. Walk looking straight or up but do not look down.
If you are more advanced, pick up some weight and walk carrying it up and down. Do not lean as it gets heavy as this will put stress on your back. Extra weight will help further the workout intensity.
I attempt to do stairs twice a week with a backpack with 45 pounds in it. I go up a big flight of stairs and then back down and then up again. I aim for 20 flights (each direction) and I get an incredible cardio AND an exceptional leg workout.
Try the stairs………….. Stay tuned.
I initially started stair climbing for cardio (raise my heart rate, endurance, breathing). I soon realized that it is an outstanding lower body exercise for strength, power, flexibility and core strengthening.
Your legs are the largest and strongest muscle group in your body. When used in strength training they release the most hormones for building muscle. These are the same hormones that are potent fat burners (more on this later posting).
Simply walk up the stairs without holding on. Do not run. Walking up the stairs will work the quad muscles. Walking down the stairs you should step with control. Do not run down. This works the glutes and hamstrings. Both directions work the calves and your core. Walk looking straight or up but do not look down.
If you are more advanced, pick up some weight and walk carrying it up and down. Do not lean as it gets heavy as this will put stress on your back. Extra weight will help further the workout intensity.
I attempt to do stairs twice a week with a backpack with 45 pounds in it. I go up a big flight of stairs and then back down and then up again. I aim for 20 flights (each direction) and I get an incredible cardio AND an exceptional leg workout.
Try the stairs………….. Stay tuned.
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