Baked Onion Rings

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

Ingredients:

2 peeled onions

½ cup of Vital Wheat Gluten

½ cup of egg beaters

1 cup of crushed pork rinds

Dash of garlic powder, onion powder and any desired seasoning.

Directions:

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

Enjoy

Stay tuned………. 

Nike - Quote

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

Rest Between Sets

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

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

Stay tuned……..

Foods To Buy Organic - Dr Oz

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

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

See what Doctor Oz has to say on this subject: 

http://www.doctoroz.com/videos/foods-you-must-buy-organic

Stay tuned...

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

Ingredients

Whole jicama

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

Directions

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

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

ENJOY !!!

Stay tuned………..

John Wooden - Quote

"Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability."  John Wooden

Working Out While Traveling

"No Excuses"…….  A friend of mine has that printed on his T-shirts for his personal training business.    They are words to live by and traveling is not an excuse not to workout.   

I have traveled a lot in my career.   I find that hotels often advertise “a fitness center” that looks great on the web but in reality, it is a small room with a treadmill and maybe weights that go up to 40 lbs if you are lucky.  An uncomfortable setting to say the least.  

When preparing for a trip, I contact the hotel and ask if they have any arrangements with local gyms for access.  I am a loyal Marriott person and found that the majority of their properties have arrangements with a local gym.   For example, the Marriott Courtyard in Rock Hill, SC provides me with a pass into the Omni Health Club.   At the Marriott Springhill Suites in Indianapolis, I can get into LifeTime Fitness in Fishers (which is very close by).     

There are many locations that due to timing (meetings, business dinners, etc.) and due to accessibility, I have to rely on my backup plan for a good workout on the road.  Under these circumstances, I carry in my luggage a SPRI Xertube Ultra Heavy Resistance Band.   It has handles and a piece to place in a door jam.   A band allows you to use your muscles differently.   Muscle confusion is a great thing.  It keeps the body guessing and reacting.   The resistance can be increased by simply moving further away from where it is attached.   Example of exercises you can do in the room with a resistance band include:  Chest Presses, Bicep Curls, Tricep Extensions, Tricep Kickbacks, Shoulder Presses, Lateral Raises, Front Raises, Upright Rows, Rows, Flyes, Squats, etc.    

Resistance bands can be purchased at almost any sporting goods store.  Make sure you get a pair with handles and it is rated as heavy duty.  In addition, make sure it has an adequate piece to secure to a door as this makes all the difference to be able to do those moves listed above.  

No excuses……….  Workout on the road……..

Stay tuned………….

 

Beef – It is NOT the Enemy

BEEF …… My favorite protein of all time.    It is NOT the enemy.  

Beef has gotten a bad rap for many years.   Do you recall Oprah and the Beef Industry debate?   Somewhere amongst all the fads in the past 10+ years, “red meat” became an evil of the nutritional world.   Red meat has saturated fat; therefore, it is labeled “bad."     EXCEPT, if you analyze the nutrition in beef, it is one of the most nutritious foods you can consume.

Just a few of the MANY reasons to eat beef:   Beef is VERY rich in complete protein.    Beef is the single best “food source” (not protein powders, etc.) to increase strength and promote muscle growth.   It contains more creatine than any other food.  Creatine is what the muscle uses for a source of fuel/energy during training.   It is also a building block in muscle regeneration/growth.    Beef is loaded with BCAAs (branch chain amino acids), iron, carnitine. potassium, magnesium, zinc, CLA (conjugated linoleic acid - a potent antioxidant),  B6 and B12.

Pick lean beef cuts such as lean ground beef, sirloin tip steak, top sirloin, top round and eye of round.   In addition, I advise going with a beef source that you know.   Try to find one that does not use growth hormones and antibiotics in their beef operations.   

Stay tuned……….

Creamy Basil Dressing/Dip

On our farm, we grow lemon and lime basil plants; I look for more and more ways to use our fresh basil.  This recipe is excellent for taste and healthy eating.   I use it for both a dressing and a dip (with my pork rinds).    ENJOY…

Ingredients

1 cup plain non-fat Greek yogurt

1 tablespoon balsamic vinegar

½ of a freshly squeezed lemon for the juice

¼ to ½  cup fresh basil leaves  (chopped or you can slice lengthwise into strips)  I use a ½ cup as I love fresh basil.

1 small shallot chopped

1 small clove of garlic, chopped

Dash of sea salt

Preparation

In blender or food processor, combine yogurt, vinegar, lemon juice, chopped/strips of basil, shallots, garlic, and salt and puree until very smooth. 

Adapted from  Epicurious  | November 2006

Stay tuned……..

Lance Armstrong - Quote

“My mother told me...if you're going to get anywhere, you're going to have to do it yourself, because no one is going to do it for you.”   Lance Armstrong 

Calf Muscles - Small but Important Muscles

Your calf muscles’ role is elevating your heel and flexing your knee.  These motions are involved in walking, running, and jumping.  The calf muscles are also the heart of circulation in your legs (pumping blood throughout the leg).  

Calf muscles are recruited in all the compound moves that we have discussed earlier in this blog.   However, they are also the most stubborn muscles to grow and strengthen.   Therefore, you might want to give them some additional attention.   

A couple of simple exercises you can do at home (or office) will help develop your calves.   (I advise doing all calf raises without shoes to isolate the muscle more directly.)    Standing calf raises can be performed on a step.    Stand on a step on the balls of your feet.    Stretch down with your heels, down as far as possible in a good stretch.  Keep your knees straight and stiff but not locked.   Rise up onto the balls of your feet (think about pushing up with your big toe) and squeeze, moving only at the ankles.   Lower down controlled into the deep stretch at bottom.  That is one rep.   Do not bend and straighten the legs as that will work the quads and take away from the calves.   Only hold on for balance minimally.     You can do both legs at same time or an incredible move is the single legged version.    Use 3 variations of feet placement.  Start with straight, toes slightly outward and toes slightly inward.  This will work the calves at all angles.    Use your bodyweight initially and get at least 15 reps in.   Remember SLOW and controlled.  In time, you can add some weight by holding weight in one hand as you steady yourself with the other hand. 

Seated calf raises can be done in the same manner but sitting on a chair or bench and your feet up on books, wood, etc.  Same concepts apply as standing but again you are working them at a different angle.    With the seated version, you can add weight to the top of your knees to add more intensity to the move.    When I fly for work, i sit in my seat on plane and I do seated calf raises.    I put my feet up on my brief case so I can get the bottom stretch and I do high rep calf raises (since I do not have added weight and I need more intensity – it is ok this circumstance to do high reps).

Interested in a classic exercise for calves?   Walk on your tiptoes.    Seriously, feel the burn in your calves…….

Stay tuned……..

Diet – IS a 4 Letter Word (So don’t think this way..)

Diet IS a 4-letter word.   At some point, everyone decides they want to lose xx pounds in xx timeframe.   Therefore, they instantly think, “I have to go on a diet."   In that mindset, you instantly set yourself up to fail.   True success is not xx pounds in xx timeframe and depriving yourself for short-term change on the scales.   True success is a healthy life (all aspects – weight, exercises, food choices, food consumption timing, stamina, etc.).   No one can “diet” long term (not to mention the destruction it can do to your metabolism and overall health).   However, everyone can make wiser choices for a life long duration.    

Fitness and healthy lifestyle is a journey.   It is not about depriving yourself, so do not set yourself up even with the word – DIET.  

Stay tuned……….

Watermelon Salsa - MAJOR YUMMY

Summertime Delight !!

Watermelon Salsa

Ingredients

• 3 cups diced seedless watermelon

• 2 jalapeno peppers, seeded and chopped

• 1/3 cup chopped cilantro

• Juice from 1 lime

• 1 red onion chopped

• Dash of sea salt

Preparation

Combine all ingredients and stir well to combine. Season with sea salt. 

Adapted from  Eating Well:  August/September 2005

Stay tuned………..

Muhammad Ali - Quote

"Champions aren't made in the gyms. Champions are made from something they have deep inside them—a desire, a dream, a vision."  Muhammad Ali

Plateau – Switch from 5x5

We all reach lifting plateaus.  If we did not, we would all be pushing up thousands of pounds by now.   However, you should not plateau within a specific routine in just a few months.  If you do, then you are trying to increase too much too fast.   Progression is constant, consistent and not meant to take large leaps every week.

As you know from my blog, I am a deep believer in the 5 x 5 program.   In addition, with some variations of each of the key seven moves it should take you several months before you plateau.    However, when you do, you need to refocus for 1-2 months and do another routine.   This challenges and confuses the muscles as they adapt and allows you to continue to make progress.  After 1-2 months, you can switch back to 5 x 5.  

Examples of alternate routines:   5 sets of 3.   This allows you to go heavier and challenges your muscles.    The other alternative I do when I need to change for a month is the 8, 6, 4, 2 routine.   This includes 4 sets.   The first set is 8 reps, then go heavier and get in 6, then heavier and get in 4 and so on.    Both alternate plans use compound moves and you can stay intense.    You are simply changing sets and reps to confuse and challenge your muscles. 

Stay tuned…………

Herbs and Spices - Add Flavor Without Adding Calories

Preparing your foods with herbs and spices will enhance the flavor without adding in calories.  Herbs and spices add color, taste and aroma to our “healthy dishes."   Let's face it. if we can produce these sensations with low-calorie dishes that will make it easier to stick with your new healthy eating habits.

Another reason is the power of antioxidants in herbs and spices.    For example, about 1⁄2 teaspoon of cloves contains more antioxidant than a 1⁄2-cup of blueberries.    In addition, 1⁄2 teaspoon of dried oregano contains the same amount of antioxidant of 1⁄2 cup sweet potatoes.       Cloves, oregano, allspice, cinnamon, sage, peppermint and thyme are the top antioxidants but the list is long.

(Just in case you've forgotten, oxidative stress triggers many chronic diseases.  Antioxtidants help to combat that process.)

As another example, spicy hot additions are known to clear sinuses and spike your metabolism.  

So add some herbs and spice into your eating plan…..  

Stay tuned.........

Soy-Mustard Sauce Served on Steak

This sauce is outstanding on steak ……. ENJOY

Ingredients:

1 1/2 teaspoons minced fresh garlic

2 tablespoons lower-sodium soy sauce

1 teaspoon Dijon mustard

3/4 teaspoon Splenda®

1 1/2 tablespoons heavy whipping cream substitute (This is: no fat sour cream melted and fresh lemon juice squeezed in)

2 tablespoons chopped fresh cilantro, divided

Preparation:

Heat a small skillet sprayed with cooking spray over medium-high heat.  Add garlic; cook for 30 seconds or until fragrant. Add soy sauce, mustard, and Splenda®; cook 1 minute or until bubbly.  Remove pan from heat. Stir in cream substitute and 2 tablespoon cilantro.  Serve sauce with steak.

Adapted from Cooking Light April 2012

Stay tuned……….

Vince Lombardi - Quote

"Leaders aren't born, they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal."   Vince Lombardi

Truth About Heart Rate Monitoring / Cardio Machine Myths

A lot has been written about the importance of monitoring your heart rate when working out, especially when doing cardio.  From built- in monitors on your treadmill to personalized devices that record onto your smartphone, they are a staple in the gym.  But, while they may seem like "standard" equipment, there are a few myths that need busting...

See these links for some interesting insights:

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1370

http://www.webmd.com/fitness-exercise/features/the-truth-about-heart-rate-and-exercise

.

Stay tuned...

Veggies - Cooked or Raw?

Vegetables…. Do you cook them or eat them raw?   As with everything else in nutrition, fitness and training, there are always thousands of conflicting bits of information.   Some “experts” say eat your veggies raw and as many “experts” say, eat them cooked.  

Sorting through it all can be challenging and confusing, but here is what I believe:   Boiling and steaming vegetables not only preserves but also supplies more antioxidants and some vitamins (such as Vitamin A).   The down side is it does degrade some of the Vitamin C. 

Trying to compare raw and cooked food is complicated.   There are benefits to both.  If cooked vegetables will enable you to eat more, then by all means cook your veggies.  There is not a significant “healthier” choice between raw and cooked.   Bottom line is: Eat your veggies.

Stay tuned……….

Heavy Whipping Cream - Substitute

I love to cook and can just about alter any recipe to keep me loyal to my eating style.   One of the recent finds I have discovered is a substitution for heavy whipping cream.    I use no fat sour cream heated in the microwave just enough to make it soft and able to stir.   I squeeze in fresh lemon juice and stir.    This is perfect for making low calorie aioli or sauces.  

ENJOY 

Stay tuned…………

Wayne Gretzky - Quote

"You miss 100% of the shots you don't take."- Wayne Gretzky

Balance Moves

“Working out” is not just about getting stronger.   It is also about developing balance.  Balance is key to avoiding injury, falls and limitations in mobility and activities (especially as we age).   Having said that, it is still imperative to have adequate strength and muscle mass otherwise there is not much you can do to improve your balance and flexibility.

Some balance exercises that are simple and you can do anywhere include:  

•        Walk heel-to-toe – it is as simple as it sounds.  Simply walk with your heel in front of the toes of the opposite foot (as if you are walking the line to demonstrate your sobriety).  Do this for each step you take.

•        Stand on one foot.  Be sure to alternate feet.  As you advance, you can raise the foot/leg in the air higher and higher.   

•        Stand up, sit down, and walk up stairs – all without holding on to anything. 

The web is full of advanced balance movements (exercises) for every age group and fitness level.    As you progress, I suggest you do a quick search for adding more advancement to your balance training.

Stay tuned………

Green Tea

Green tea is another of the latest cure-alls in all fitness magazines, infomercials, etc.    Almost every over the counter “weight loss” product has green tea in it. 

Ever wonder why?  What is green tea and is it truly beneficial?     What makes green tea different from any other tea is it is processed much less and thus retains many of the beneficial properties that are normally killed through over processing. 

Green tea can help boost the metabolism as it creates a natural thermogenic effect in the body.   It is also a powerful antioxidant.  Many studies claim it boosts the immune system, aids in digestion and helps lower blood pressure just to name a few. 

Discover what the Chinese learned over 4000 years ago…….  Green tea is good for you!

Stay tuned……..

Breading Alternative - Pork Rinds

YES  you read that subject line correctly.    I recently found an alternative for the many recipes that call for bread crumbs.   Pork rinds !!!    Pork rinds are high protein and low carb.  They are very crunchy and when smashed work well as a substitute for breading/bread crumbs.   Try it  !!

Stay tuned………..

Michael Jordan - Quote

“I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

Breathing..... Deep Belly Breathing

Breathing...it is often totally absent from our thoughts when exercising.   Yet breathing has a huge impact on how the body reacts to exercises.   One of the many reasons Lance Armstrong was so incredibly successful was his ability to control his breathing and oxygen.

When strength training, many people breathe from the chest.   When you breathe through the chest, only a little volume of air is pushed in, which in turn, lowers the body's energy levels.   You need to breathe from the belly. Deep belly breathing...it ensures that more oxygen is pushed in and gives you more energy/power.

A few pointers I have learned (and have to keep reminding myself) include:

Take few deep breaths just before starting your set.  Allow the oxygen to flow into the brain and the muscles.

Do NOT hold your breath during lifting.  This is a mistake made by many, even experienced lifters.  When you hold your breath during heavy weight lifting, you are increasing your blood pressure.

Inhale through your nose and exhale through your mouth.

Take a big breath as you start the exercise.  Exhale as you are in the power/up portion of the exercise.   For example, when you are bench-pressing, take a huge deep belly breath as you are starting to bring the bar down to your chest and then exhale during the push. 

A deep exhale will give you the extra push and energy to move the weight.

Stay tuned…………

Body Mass Index (BMI) - INACCURATE

Body Mass Index (BMI) was invented over 200 years ago by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician. He produced the formula to give a quick and easy way to measure the degree of obesity of the general population.

BMI is calculated using a person's weight divided by his or her height squared.  The resulting BMI score is a single number between 1 and 100. 

The greatest flaw in this logic is it does not consider anything other than weight and height -- as if we are all identical in body structure!  There is no allowance for the relative proportions of bone, muscle and fat in the body.   Bone is denser than muscle.  Muscle is denser than fat (twice as dense as fat).   Therefore, a person with strong bones, good muscle tone and low body fat will have a high BMI.     According to the BMI measurement, fit/ health-conscious people who work out a lot may be classified as overweight or even obese.

There are alternatives:  Use body fat measurements obtained by a professional instead of BMI to access your status and progress.   The most accurate body fat measurement is underwater weighing or the air displacement graph (also called a bodpod).  These two methods however are usually available at a fitness and sports institute (such as NIFS - the National Institute for Fitness and Sports in Indianapolis).   A more readily available measurement option is a skinfold assessment using calipers.     Stay away from those scales you stand on or a device you hold to measure, they are also very inaccurate.  

Stay tuned…………..

Parmesan Chicken with Caesar Roasted Romaine

Feels like a cheat but it is healthy !!!!

Ingredients:

4   6 to 8 ounce skinless, boneless chicken breasts

Dash of sea salt

1/2 cup grated Parmesan cheese

3 tablespoons extra-virgin olive oil, divided

2 tablespoons chopped flat-leaf parsley

2 garlic cloves, chopped, divided

2 large hearts of romaine, halved lengthwise

4 anchovy fillets packed in oil, drained, chopped (optional - I leave this out)

1 lemon, cut into 8 wedges

Preparation:

Preheat oven to 450°.  Line a baking sheet with foil.  Season chicken with salt and place on sheet.  Combine cheese, 2 Tbsp. oil, parsley, one garlic clove and a dash of sea salt in a medium bowl.  Roll cheese mixture onto breasts.  Roast chicken until it turn golden brown, which takes about 10 minutes.

Drizzle romaine with 1 Tbsp. oil and sprinkle with remaining chopped garlic clove.  Season with sea salt.  Remove sheet from oven; place romaine around chicken. Roast until chicken is cooked through and lettuce is browned at edges, about 5 minutes.  Divide among plates.  Top lettuce with anchovies (if you are using); garnish with lemon wedges for squeezing over.

Delicious!

Adapted from Bon Apetit

Stay Tuned………

Pull Ups / Chin Ups

Even the strongest and most fit lifters can barely squeeze out more than a couple full pull-ups.  It is one of the simplest to execute, yet most physically challenging moves.

A pull-up is a compound, pull-type exercise that works a large number of muscles in your back, shoulders and arms at the same time.

Grasp a bar with either a wide overhand grip or a narrow underhand grip (some gyms have bars with numerous grip variations).  With your arms straightened, allow your body to hang from the bar.   Then pull yourself upward to where your chest nearly touches the bar and your chin is over the bar.  While you are pulling, focus on keeping your body straight.  Once your chin is over the bar, you can lower yourself to the initial position.  You have just completed one rep.   While you perform the pull-ups, you can either bend your knees and cross your feet or keep your legs straightened.  Just do not let your feet do not touch the floor and do not arch or swing.   As you advance, add weight by placing a dumbbell between your legs.

Until you advance, you may need to start with the lat pull down (instead of a pull-up) to emulate the movement.   However, as you progress and whenever possible you should use pull-ups / chin ups as it is superior over the lat pull down in total development and muscle recruitment. 

Stay tuned………

Tzatziki Chicken Salad

This is a quick and easy recipe that is very tasty !!    You can make it ahead and take it with you as a great healthy lunch.

Ingredients:

2/3 cup plain no-fat Greek yogurt

1/4 cup finely chopped red onion  

Juice from 1/2 of a lemon 

2 teaspoons chopped dill or 1/2 teaspoon of dried dill

Dash of sea salt

1/4 teaspoon black pepper

1 garlic clove, minced (or garlic flakes if you don’t have fresh garlic)

2 cups of chopped or shredded chicken breast  

Mixed Salad Greens

Preparation:

Combine first seven ingredients in a bowl, stirring with a whisk or a large fork.  Add the chicken; toss to coat. Serve on a bed of mixed salad greens

Adapted from Cooking Light, April  2012

Stay tuned………

Dips - The Upper Body Squat

Dips are often called the upper body squat. Dips work the shoulders, chest and triceps.  They are great overall exercise for building an upper body.

Perform dips by grasping two parallel bars that are approximately shoulder-width apart. Raise yourself up to an initial position with your arms extended and supporting the entire weight of your body.   Then lower your body to a position where your elbows are bent, your upper arm is parallel to the floor.  Pause and then use your arms to push yourself upwards to the initial position.  Keep your elbows tucked in through the entire repetition.  If you are working out at a gym, the Captain's Chair is a great piece of equipment with handles at just the right height. 

If you do not yet have the strength to support your bodyweight on the parallel bars then try bench dips instead.   These are a great way to gain the benefits of performing dips until you have sufficient strength to perform regular dips.    Bench dips are performed by placing your hands on the edge of a bench at your sides and a bit behind you then mimic the same move as on parallel bars (lowering your body until your upper arm is parallel to the floor).   Initially you may need to start with feet on the floor and work your way up to placing your feet on a support of some type (feet on a bench as example).    

Stay tuned………

Water, Water, Water

We all hear over and over to drink water...  It is crucial for our overall health.   Though there are many reasons, here are two: Our bodies are over 70% water. Your brain is over 85% water.  

Here are even more reasons:  Staying hydrated is essential for optimum brain function, it maintains our body temperature, aids in digestion, metabolizes fat, lubricates and cushions your organs, transports nutrients throughout our bodies, flushes toxic waste from our bodies and much more.  

However, did you know that thirst is not a good indicator of your hydration level?   By the time you experience thirst you are already dehydrated. 

It is especially important to stay hydrated during exercise.  When you lose body weight via sweat, it causes a drop in blood volume that causes the heart to work harder to circulate blood.  This may lead to muscle cramps, dizziness and fatigue.   In more serious cases, you may experience heat exhaustion and heat stroke.

A good rule of thumb to follow is to drink at least 8-10 glasses of pure water a day (not all liquids are as hydrating as pure water).   And make sure you drink plenty of water before, during and after vigorous exercise. 

Drink up and stay tuned……..

Shrimp and Goat Cheese Quesadillas

Shrimp are loaded with protein, vitamins, zinc and iodine. In addition, they are carb free. Goat cheese not only adds a great flavor to these quesadillas but is also a very rich source of the essential amino acid tryptophan. ENJOY


INGREDIENTS:

6 oz. frozen cooked shrimp (peeled and deveined, tail off), chopped (I pat them off before slicing with paper towel to get the excess liquid)
2 oz. goat cheese crumbled
1-2 sliced roasted red peppers (drained from jar and I pat them off before slicing with paper towel to get the excess liquid)
10-15 green olives sliced in half
1 tbsp. chopped fresh basil
2 low carb tortillas (larger size so you can fold them)
Smidge of olive oil or cooking spray


INSTRUCTIONS:

Preheat oven to 425°F.
In a bowl, mix shrimp, cheese, roasted peppers, olives and basil. Lay low carb tortillas out on a flat surface. Scoop 1/2 of shrimp mixture into center of each tortilla. Fold tortilla over filling into a half-moon shape, pressing gently to flatten filling evenly inside tortilla. Place tortillas on a parchment-lined baking tray. Brush tops of each tortilla with 1/2 tsp. oil (or if you prefer spray with cooking spray). Bake for 6 minutes, until quesadillas are golden brown. Remove from oven and let rest for 1 to 2 minutes. Cut each quesadilla in half and serve immediately.

Adapted from Clean Eating

Stay tuned………..

Rows- Pull-Type Compound Exercise

Your back consists of a major muscle group -- one of the biggest. It is made up of many separate muscles. A strong back is essential to good posture and proper balance. We use our backs in essentially everything we do daily. Ever had a sore back? If so, you know how it is fundamental to almost every movement (sitting, standing, walking, laying).

Bent over rows are a compound exercise that involves a whole array of muscles, and not just in the back, but also notably the posterior deltoids and the biceps. Both barbell and dumbbell bent over rows are tremendous examples of upper back exercises.

The bent over row is an exercise where many people "cheat." In an effort to row more weight, people lean back (upright) which becomes more of a shrug. Unfortunately, these work more of your traps and not your back. Instead, keep your back PARELLEL to the floor. When performing the barbell rows, return the bar to the floor on each rep. This will strengthen your entire back more than any other row variation.

Barbell Row – Technique:

Row each rep from the floor. As when you deadlift, the bar starts and returns to the floor on each rep. Stand behind the bar and bend at the waist to pick it up. The barbell should be above the middle of your feet when you start rowing, same stance as on conventional deadlifts. Grip the bar as you do for bench presses (same hand width). Your barbell row should be the exact opposite movement of your bench press, that is, instead of pushing away from your chest, pull it towards you using the exact same motion. Pull your elbows towards the ceiling instead of merely pulling with your hands. This will help you use your upper-back rather than turning your rows into a biceps exercise. Row to your chest. Same position as where you touch the bar on the bench press. If the bar does not hit your chest, it is like doing partials. Keep your back parallel. Try not to swinging the weight. Use good strict form. Keep your head down to prevent inquiry.

An alternative exercise to barbell row is the dumbbell row. To use dumbbells, apply the same techniques as above.

Stay tuned……….

Carbs – Never Eat Carbs within 4 hours of Bedtime

Rule of thumb: Try not eat carbohydrates within 4 hours of bedtime and really avoid right before bed. The body naturally produces growth hormone (GH) within the initial 90 minutes of sleep. GH increases fat burning. It is also required to build muscle and strengthen your immune system. (See previous blog entries on hormones). Carbohydrates will affect and significantly reduce the GH release thus interfering with your fat loss and muscle building. Now here's the catch: It is not advisable to go to bed on an empty stomach because your body will go too long without nourishment. Therefore, your last meal of the day and any right before bedtime snacks should consist only of protein and healthy fats. You want your blood sugars to remain low and have enough protein and healthy fats to keep your metabolism up and take advantage of nighttime GH production.

Stay tuned…………………