High Carbs VS High Protein....Again

In order to fatten cattle quickly they are fed a diet high in refined, simple carbohydrates made up primarily of corn and grain bi-products. They are also kept in a pen to inhibit movement. That pretty much describes the majority of Americans.



You guys need to eat more friggin' protein if you want to get lean. Low fat, high carb diets don't work well. I'm not suggesting you should adhere to the Atkins Diet. I am suggesting that you plan meals around a solid source of protein. You'll get the carbohydrates you need, trust me. Also, don't worry so much about the fat. Notice that they don't feed the cattle a high fat diet in order to fatten them up. Don't drown yourself in fat but use it to cook and flavor foods. I also tell my clients to get rid of foods that aren't supposed to be non-fat. Those foods have all sorts of other crap in them to make them taste good.

Our bodies were designed to move so do it. The average working American sits for more then 12 hours a day. 12 hours! One hour of focused, intense exercise will help combat the negative affects of that sedentary lifestyle. Also try to add in more non-exercise activity. I know you've heard it a million times but take the darn stairs, walk the dog a little bit farther then you normally do, walk to anything that's within a mile or two. Seriously. It doesn't take that long.

So here it is again: Lower your simple carbohydrate intake, increase your protein intake and move your body. That's the magic formula. And it's not very magic.

Chicken "Bouillabaisse"

Here's a great cold weather meal that's super tasty.

1 pound skinless, boneless chicken breasts
1 medium fennel bulb
2 cans (14-16 ounces) Italian-style stewed tomatoes
3/4 teaspoon crushed saffron threads
2 teaspoons bottled chopped garlic in oil
Salt and pepper

Cut the chicken into 3/4 inch cubes. Trim the fennel, halve lengthwise and cut into thin slices.

In a large nonreactive saucepan, combine the tomatoes with their juices, the fennel and 4 cups of water. Cover the saucepan and bring to a boil over high heat. Boil for 2 minutes.

Add the chicken and saffron threads to the soup, reduce the heat to medium and simmer, uncovered, until the chicken is white but still moist in the center, about 5 minutes. Stir in the garlic in oil and season with salt and pepper to taste.


It freezes really well for an even quicker meal later.

W.O.W. December 13th, 2010

Workout of the Week 12/13/2010


What you will need: 1 set of medium and 1 set of heavy dumbbells

Start out with a warm up of jacks, high knee run, leaps and push ups.

With medium dumbbells perform walking lunges with a shoulder press. Press the dumbbells up as you drop down into the lunge so it's one smooth movement. Hold on to the dumbbells and perform 40 lunge jump (start in a lunge position jump up and switch feet in the air landing with the other leg forward - see above diagram). Rest briefly and repeat 2 more times.

With medium dumbbells perform an alternating reverse lunge with bicep curls for a total of 10 reps. Still holding the dumbbells perform 20 squat thrusts. Rest briefly and repeat two more times.

With one of the heavy dumbbells perform a tricep overhead extension (both hands are holding the dumbbell for 10 reps. With the dumbbell in both hands at your chest squat hop out and in (that's one) for a total of 20 reps. Rest briefly and repeat 2 more times.

With heavy dumbbells perform 20 deep squats with feet close together trying to touch the dumbbells to the floor. Immediately following perform traditional walking lunges for at least 20 steps. Rest and repeat two more times.

In plank position with hands on heavy dumbbells perform a row alternating sides, being careful not to rotate your body, for 10 repetitions. Keeping hands on the dumbbells perform 20 tuck hops in and out (in plank position hop in with both feet until your in a deep squat and then hop back). Rest and repeat two more times.

With one medium dumbbell perform Turkish Get-Ups, 3 sets of 5 reps per side. (See diagram below)

Stretch (please?).

W.O.W. November 29th, 2010

You'll need a treadmill (or access to the outdoors fairly quickly). You'll also need one dumbbell.

Warm up on the treadmill for 5 minutes.

Pick up dumbbell and perform a squat, touching dumbbell to the ground and as you come up perform a shoulder press. Repeat X20.

Hop on treadmill and run for 2 minutes as fast you can.

Perform a walking lunge and as you step press the dumbbell over head (shoulder press) for 15 reps. Repeat with other arm.

Repeat treadmill run.

Perform a squat and as you squat reach the dumbbell toward your shoelaces. As you come up out of the squat swing the dumbbell up to the far corner of the room. I usually cue this as 'pick it up and put it away'. Perform 20 per side.

Repeat treadmill run.

Perform Turkish Get Ups for 10 each side. Look at the photo above if you don't know what these are. You can use a dumbbell or kettlebell.

Repeat everything one more time through then jog on the treadmill for 3-5 minutes.

Perform jack knives for abs 3 sets of 10/side. Lay flat on your back with one foot on the floor and the other leg straight. Arms should be over your head. Swing up touching your foot at the top. Hold for a split second and then roll down.

Stretch hamstrings, back and chest.

Snowbound Bodyweight Workout (W.O.W. November 23rd, 2010)

This week the Workout Of The Week is all about being housebound (as we are in Seattle right now due to snow). You don't need weights to get a great workout regardless of if you are snowbound or not.

Start with a light warm up of jogging in place for 1 minute, leaping side to side for 1 minute, jacks for 1 minute and then jump rope with heels touching in front for 1 minute.

Here' the workout:

15-20 push ups
15 squat thrusts
20 rows in plank position - you don't need weights for this, just pull your elbow back, changing sides right then left.
15 full burpees
15-20 tricep push ups
40 mountain climbers (count every single one, not every other one)
20 falling push ups. Crouch down with elbows inside of knees, hands up in a defensive stance and heels lifted. Slowly fall forward, catch yourself and then push back up forcefully with your arms.
20 squat hop out and in and then one flying jack - that counts as one.
20 full sit ups

Repeat from the top two more times and then stretch hamstrings and lower back (that's the very minimum stretching you should do).

High Pro-Joe

This is a fabulous, easy, high protein recipe.

1 package (10 ounces) frozen chopped spinach
1 medium onion
1 pound lean ground beef (10% fat)
8 eggs
Salt and pepper

Optional:
4 Kaiser rolls, split in half (I don't eat it with rolls)


Put the spinach in a microwave-safe dish. Microwave on High until thawed, about 2 minutes. Drain off excess moisture.

Cut the onion into quarters and place in a food processor, or finely chop the onion.

In a large frying pan, cook the meat and chopped onion over high heat, stirring occasionally, until the meat is no longer pink, about 3 minutes. Stir in the spinach.

Beat the eggs until frothy, Season well with salt and pepper. Add the eggs to the frying pan. Cook, stirring, until the eggs are set, about 3-4 minutes. Serve with, or without, the rolls.

Servings = 4
Nutrition information per serving (without rolls):

Calories 429
Protein 41
Carbs 7
Fat 26

W.O.W. November 13th, 2010

Here's your Workout Of the Week:

Set two pairs of dumbbells aside, one medium and one heavy. You will also need access to a weight bench.

Jog on the treadmill for 5 minutes. Increase the incline to 6% and increase your speed by .3-.5. Run for 3 minutes.

Hop off the treadmill and pick up the heavy dumbbells. Perform step ups on the weight bench. 3 sets of 10 per side.

Return to the treadmill. Run on the flat for 2 minutes. Increase the incline to 8% and increase your speed. Run for 3 minutes.

Pick up the medium weights and perform a reverse lunge with bicep curls for 10 reps total (or 5 a side) follow immediately with 10 squat thrusts with dumbbells. Repeat 2 more times without a break between sets.

Return to the treadmill. Run on the flat for 2 minutes. Increase the incline to 10% and increase your speed. Run for 3 minutes.

Pick up the medium dumbbells and perform squats with shoulder press for 3 sets of 10.

Return to the treadmill. Run on the flat for 2 minutes. Increase your speed and the incline to 6% running for 2 minutes, increase incline to 8%, maintaining speed, for 2 minutes and finally increase incline to 10% and run for 2 minutes. Bring treadmill down to flat and run for 3 minutes.

Pick up one heavy dumbbell and perform push up and row for 10 reps (5 a side) and then perform 20 mountain climbers (count every other one). Repeat two more times.

Perform 3 sets of 20 full sit ups - these are standard, gym class sit ups elbows all the way up to your knees on every repetition.

Stretch

WOW October 25th, 2010

You will need a couple pairs of dumbbells in the heavier weight range (12 lbs minimum for women) and a bench.

Start with a light warm-up on a piece of cardio equipment or jog for 5-10 minutes.

Perform 15 repetitions of dumbbell bicep curls, pausing if you need to but making sure you get through all 15 reps.
Perform 15 squat thrusts with dumbbells in your hands.
Repeat one more time.

Perform 15 repetitions of dumbbell row.
Perform 20 minutes of over the bench squats. On these you stand next to the bench with shoulder facing the bench. Place one foot on top of the bench. Now hop up and over to the other side, always leaving one foot on top of the bench.
Repeat one more time.

Perform 15 dips.
Perform 15 full burpees (these are the ones where you lie all the way down on your belly before hopping in and up)
Repeat one more time.

Perform 5 dumbbell shoulder presses. Repeat on the other side and then repeat the 5/5 two more times so that you perform a total of 15 reps on each side.
Perform 2 minutes of box hops on the bench. If the bench seams to high place one dumbbell on the floor and perform 2 minutes of slalom hop over the dumbbell.
Repeat one more time.

Perform 20 push ups.
Perform 15 burpees (a squat thrust with a push up).
Repeat one more time.

Perform 4 sets of 20 counts of slow bicycle.

Stretch.

Homemade Beef Jerky

Beef jerky is a great lean, high-protein snack that's easy to pack around. I lived on the stuff when I was bodybuilding. Store bought beef jerky can be down right inedible so here is an easy, tasty recipe so you can make your own.

Heat oven to 150 degrees.

1 flank steak
1/2 cup soy sauce
1/2 teaspoon garlic powder
1 teaspoon lemon pepper

Cut flank steak lengthwise (with the grain) in long thin strips no more then 1/4-inch thick. Combine remaining ingredients in mixing bowl. Add meat; marinate 1 hour. Baste occasionally if meat is not completely covered with sauce.

Arrange meat strips on rack; place on cookie sheet. Bake 12 hours. The time can vary a little depending on how your oven bakes. Meat should be cooked through and dry, but not brittle. Cool and store in a covered container.

It's also easy to tweak the marinade to something you might like better.

W.O.W. October 1st, 2010

Speaking of wow.......


Here is your workout of the week:

This workout requires no equipment and minimal space.

After warming up for 5 minutes (light jog, bicycle, calisthenics) perform 20 reps each of the following. Rest and repeat.

20 push ups
20 full burpees (squat thrust but when you kick your feet back into plank lay all the way down on the ground then push up, hop in and hop up)
20 plank/rows (hold yourself in full plank and alternate pulling one elbow back)
20 jacks
20 flying jacks
20 tricep push ups
20 squat thrusts
20 squat hops (touch both hands to the floor between your feet and then hop up reaching for the ceiling)
20 scissor kicks (for abs)
20 tuck jumps

There are 200 reps. Try to complete the above in 15 minutes. Rest 3-5 minutes and then repeat everything.

Have fun!

Broiled Tuna With Orange Sesame Glaze

Everybody has heard 'Eat more fish'! Here's a very tasty tuna recipe.

If you can't get tuna this recipe works well with swordfish, cod and halibut.


1/2 cup orange juice
1 tablespoon plus 1 teaspoon soy sauce
1 teaspoon Asian sesame oil
1/2 teaspoon grated fresh ginger or powdered ginger
4 fresh tuna steaks approx. 6-8 ounces each

In a 1-quart resealable plastic bag, combine the orange juice, soy sauce, sesame oil and ginger. Add the tuna steaks and let them marinate for 5 minutes. Turn the fish frequently while it's marinating.

Preheat the broiler. Remove the tuna steaks from the marinade and arrange on a broiler pan; reserve the marinade. Broil 3-4 inches from the heat for 4-5 minutes, turning the steaks over once, until the fish is just opaque throughout but still juicy.

Meanwhile, pour the marinade into a small saucepan and boil over med-high until reduced to about 1/4 cup, 1-2 minutes. To serve, spoon the glaze over the fish.

W.O.W. July 28th, 2010

For this workout I suggest a set of 10-15lb dumbbells. You may want to bring two sets over to your workout area. The arm sequence is pretty fatiguing and you definitely do not want to sacrifice form in order to get every singe repetition completed. Choose wisely.

Hop on a treadmill. Run or walk at a comfortable pace for three minutes. Crank the incline to the highest setting and continue to walk or run for one minute. Drop the incline to 0% and continue your walk/run for one more minute.

Get into push up position. Execute a push up and then pick up your dumbbell and perform a row, that counts as one rep. Alt push up and row until you have complete 10 total repetitions.
Stay on the floor and return to push up position with your dumbbell out of the way. Hop in and back with both feet for 20 repetitions. It looks like your hopping into a pike position and then back into a plank, back and forth until you reach 20 reps.
Repeat both drills back to back two more times through without stopping.

Return to treadmill and repeat above.

Pick up one dumbbell. Start with feet together and weight in your left hand. Step out to your right (laterally) and place the dumbbell down by your right foot making sure to keep your left leg straight. Step back in leaving the dumbbell on the floor. Now step out and pick up the dumbbell again returning to the start position. Continue until you have completed 10 reps on each leg, each time you step out counts as one repetition. You execute all 10 reps on one side before switching.
Set the dumbbell down on the floor and stand next to it. Keeping your feet together hop over the dumbbell and back (like your slaloming). Over and back is one rep. Complete a total of 20 reps.
Repeat both drills back to back two more times through without stopping.

Return to treadmill and repeat above.

Pick up dumbbells. Hold dumbbells by your sides, palms forward. Keeping your elbows by your sides, lift both weights until your forearms are parallel to the floor. Then, extend your arms straight out in front of you (as though your were serving a platter). Return your arms to the bent position, then extend them overhead while rotating your wrists so your palms end up facing forward. Slowly return to the starting position. Complete 10 reps.
Perform 10 squat thrusts with dumbbells in your hands. A squat thrust with weights: start in a standing position. Place both dumbbells on the floor. Kick your legs back into a plank. Hop your feet back in. Stand up (still holding the dumbbells) and hop. Repeat.
Repeat both drills back to back two more times through without stopping.

Return to treadmill and repeat above.

Perform 20 slow bicycles followed by 20 scissors, continue back and forth between the two for a total of three sets. Scissors: Lying on your back bring one leg straight up and the other leg parallel to the floor. Switch legs (scissoring) touching your hands together behind the knee. Count every single switch as one. Repeat the sequence two more times.

Stretch.

W.O.W. June 27th, 2010

This workout requires one set of dumbbells and is pretty intense if you select the right amount of weight. The dumbbells should be heavy enough that you have a hard time completing 8 repetitions of tricep kickbacks.

Once you pick up the dumbbells you do not put them down until you complete the entire workout. The workout should take you about 20 minutes. You don't need any other equipment.



Warm up for 5 minutes without dumbbells. Whatever warm up you like is fine (treadmill, bike, etc).

Pick up your dumbbells.

Perform one set of walking lunges, walking at least 10 steps in each direction.

Step forward with one foot (for lower back support) and perform 10 reps of wide dumbbell rows (elbows out, not in).

Perform 15 reps of squat thrust with weights.

On the last one stay down in push up position and perform push and row sequence for 10 reps (push up and then pick up one dumbbell and perform a row, repeat on the other side. Every row counts as one).

Hop feet in and stand up. Perform 20 close stance squat hops.

Bring elbows slightly in front, resting against belly. Perform 8 bicep curls.

Perform 20 split jumps, every time you jump counts as one.

Perform 8 tricep kickbacks, stepping forward with one foot for back support.

Perform 10 shoulder jerks. Shoulder jerk: Start with dumbbells at your shoulders. Squat deeply and as you thrust up, through your glutes and legs, forcefully push the dumbbells up into a shoulder press.

Perform glute/quad series (this will be hard to explain but bare with me). Start in a split stance position (stable lunge, one foot forward the other foot back). Perform 10 lunges, knee touching the floor. On the last rep lean forward and place dumbbells on the floor in a low lunge position, back leg straight. Bring back leg in, tapping by front foot and then extend all the way back, try to keep your hips down throughout the movement. Finally, bring back leg in so that back knee is directly under your hip (as if you are a sprinter about ready to take off out of the blocks), pulse up and down for 10 trying not to straighten back leg. All three exercises are performed on one leg. Repeat other side.

Place dumbbells on your hips. Squat hop out and in for 10 (out and in counts as one). Stay deep in the legs.

Put the weights down. You are done. If you aren't done-done next time choose heavier weights.

Gain Weight to Lose a Size

There is a great article in the June issue of Health magazine.

The headline states: Lose a dress size by gaining 3-4 pounds!

Do you know how hard it is to convince women that the weight they initially gain by strength training is a good thing. When my clients complain that they haven't lost much weight after working out hard for a few weeks and watching their diet I ask '...but how do your clothes fit?' They almost always say 'Looser'. Okay, then what difference does it make how much your weigh?! You don't walk around all day with your weight attached to your forehead but you do walk around in your better-fighting clothes and leaner physique.

The weight that you have gained is muscle, not fat, and that's why you lose inches. Everybody knows that muscle weighs more then fat but do you really know it. You have got to embrace it in order to truly understand the concept. Muscle is denser so it takes up less space thereby creating the loss of inches. You will also burn more calories on a minute to minute basis because muscle is active tissue. It doesn't just sit there, doing nothing, like fat.

So lift weights or do some sort of challenging resistance training at least twice a week. Oh, and ignore the scale. Don't forget, you can drop a dress size by gaining 3-4 pounds.

W.O.W. June 2nd, 2010

Once again, the following work out can be done in your home or at a gym using minimal equipment.


Warm up with light jogging or calisthenics.

Perform 50 jacks
Pick up two 25-35lb dumbbells and perform 20 close stance squats lowering until thighs are parallel to floor.
Repeat both two more times.

Perform 50 crouch squat hops - crouch down touching elbows to your thighs and then jump up forcefully reaching for the ceiling.
Pick up 10-15lb dumbbells and alternate lunge while performing a shoulder press with both arms. Keep palms facing each other during the shoulder press. Repeat for 20.
Repeat both two more times.

Perform ten 8-count bodybuilders - this is an embellished squat thrust: hands down on the floor, kick your legs back, push up, hold a plank and do two jacks with the legs, hop in and hop up reaching for the ceiling.
Lying on floor or bench pick up your heavier dumbbells again. With knees and hips at a 90 degree angle perform 20 dumbbell bench presses. Make sure your knees and hips are in the correct position. You should feel your abdominals fully firing throughout the drill. If you don't, push your feet further away from your body.
Repeat both two more times.

Perform 20 tuck jumps, trying to hug your knees to your chest on every tuck.
Grab one of your heavier dumbbells. Hold a plank position (top of a push up) and perform a one arm dumbbell row, 15 per side.
Repeat both two more times.

For abs perform 3 sets of 20 military sit ups. Hook your feet under a couch or bar, place your hands across your chest (making an 'X') and bring your elbows all the way up to your knees.

Stretch. I know your won't but please, at least stretch your hamstrings. For me.

More Evidence on the Benefits of Interval Training

Interval training rocks. If you haven't been totally convinced yet read the following information as written in a Men's Health publication.

No matter what exercise you choose, there's only so much fat you can burn during, say, a 30-minute workout. And research shows that the better trained you become, the more your body's 'exercise efficiency' improves, meaning the same amount of activity burns fewer calories as time goes by. For instance, University of California, Berkeley, scientists have determined that to avoid age-related weight gain, avid runners need to boost their weekly mileage by 1.7 miles a year.

Sure, aerobic exercise burns calories. However, if you're already dieting studies show that distance running does little to further enhance fat loss. Most likely, this is because aerobic exercise doesn't boost your metabolism after your workout. But that doesn't mean cardio can't help: high intensity intervals-such as short sprints of 30 seconds or more, interspersed with a slow jog-are great for accelerating fat loss. Why? Because they're similar to weight training. After all, a 200-meter sprint challenges your lower-body muscles hard for 30 seconds or more, just like a set of 8 reps of squats. So by doing a few intervals on the days you don't lift weights, you can spike your metabolism even higher.

In other words, if fat loss is your goal, do intervals. If your just doing steady-state aerobic activity re-read the information study above. If your a runner you would have to run an extra 1.7 miles A WEEK, every single year just to stave off age related weight gain. So there's no fat loss involved. Think about how many more minutes you'd have to add to your elliptical workout every week. The elliptical is really a waste of your time to begin with, but pretty soon you would have to be on that thing for hours.

When I design workouts for clients, and the workouts of the week I post here, they include both weight training and cardio interval training mixed together in the same workout. If's efficient and very effective.

You have to get uncomfortable in order to move forward in your fat loss goals.

Know it. Embrace it. Now go out and do it.

W.O.W. May 10th, 2010

The following work out is designed to accommodate people without equipment.

Perform 30 body-weight squats lowering thighs parallel to the floor and making sure to push your butt back.
Perform 30 body-weight lunges, alternating legs - back knee should touch the ground on every repetition.
Perform 30 switch lunge jumps hopping as high as you can to switch legs front to back.
Perform 30 crouch squat hops - feet are wider then shoulders, crouch down and touch both hands to the floor between feet then hop up as high as you can reaching hands toward the ceiling.
Hold a plank for 2 minutes.

Run 5 sets of 60 second on/15 second off sprints - run as hard as you can for 60 seconds and recover for 20 seconds. Don't forget, you don't have to use a treadmill for your sprints. You could do this entire workout at a track.

Repeat sequence a total of 3 times.

Good luck.

Salmon Fillets With Sauteed Cucumber

I'm not a big fish eater but I do like firm fish so salmon is right up my alley. I never knew how to cook it except the boring salt-pepper-and-broil method. This recipe has a great twist - sauteed cucumbers! Cucumbers become very sweet when sauteed with a little butter and they compliment salmon very nicely.



4 salmon fillets (6-8 ounces each)
2 medium cucumbers
3 tablespoons butter
1 tablespoon chopped fresh dill or 1 teaspoon dried
Salt and pepper to taste


Season the salmon fillets with salt and pepper. Place them on a broiler pan. Preheat the broiler.

Peel the cucumbers. Quarter them lengthwise. With the tip of a spoon, scrape out the seeds. Cut crosswise into 3/4 inch dice.

Place salmon under the broiler about 4 inches from the heat. Broil until just opaque in the center, 5-7 minutes.

Meanwhile, melt the butter in a large frying pan over medium-high heat. Add the cucumbers and dill and cook, stirring, until the cucumbers are heated through, 1-2 minutes. Season with salt and pepper. Serve the cucumbers with the salmon.

W.O.W. April 26th, 2010

Begin with a light warm-up for three to five minutes.

Perform each of the exercises below in sequence, then rest. Repeat three times through before going on to next group of exercises.

You will need 20lb dumbbells for this workout.

Squat hop out and in 20X
(hop wide and then narrow, that counts as one)
Squat Thrust 20X
(also known as a burpee)
Push Up and Row 20X
(Place a dumbbell on the floor between your hands, perform a push up and then pick up the dumbbell performing a row in plank position, that counts as one. Alternate sides.)

Turning Squats 20X
(Bend knees into a squat and as you hop up and out of the squat turn 180 degrees, that counts as one.)
Crouch Squat and Hop 20X
(In a wide stance squat touch both hands to the floor and as you hop out of it reach to the ceiling.)
Slow Bicycle for Abs 20X (right/left counts as one)

Split Lunge 40X
(One foot is forward, the other foot is back. Hop up and switch leg positions, that counts as one.)
Squat Hop with Dumbbells in Hands 20X
(Feet should be close together.)
Tricep Push Up 20X
(A push up with elbows tight to the body.)

Alt Leap or Speed Skater 20X
(Touch hand to the floor in front of foot on every leap, that counts as one.)
Tuck Jump 20X
Dumbbell Bicep Curl, Up 2 counts/Down 4 counts 20X (or whatever you can get)

Squat and Shoulder Press 10X
(Dumbbells by your sides squat down, as you come up perform a bicep curl and then press dumbbells over head.)

Knock yourself out!!

Sweet and Sour Beef with Cabbage

Okay. So I have posted a few chicken breast recipes and will continue to do so but I am also going to post beef recipes. I am a big beef advocate. As long as you choose lean cuts the nutritional pay off is huge. And of course it's high in protein and low in carbs...even when the recipes involve other things besides beef.

Whenever I have complete nutritional information about a particular dish I will include it in the post. Up to this point the chicken breast recipes that I have posted have been from my older files and have been hand written. I do have some recipes that have been copied from who-knows-where and some do have calorie, fat, protein and carbohydrate information.

On that note, here's the recipe:

2 tablespoon vegetable oil
1 pound lean beef cut-up for stir-fry
3 cups cut-up cabbage
1/2 cup sweet-and-sour sauce

Heat wok or skillet over high heat. Add 1 tablespoon of the oil; rotate wok to coat sides.

Add beef; stir-fry 2 minutes or until brown. Remove beef from wok.

Add remaining 1 tablespoon oil to wok; rotate wok to coat side. Add cabbage; stir-fry about 3 minutes or until crisp-tender. Add beef and sweet-and-sour sauce; cook and stir about 2 minutes or until hot.

Prep and cook time is appox. 15 minutes, so super fast. Makes 4 servings.

1 Serving:
Calories 225
Fat 10g
Carb 13g
Protein 22g
Sodium 150mg

W.O.W. April 12th, 2010

Here's your Workout of the Week:

Short and sweet. Warm up for 5 minutes with light jogging or on any piece of cardio equipment. Set a pair of 15 lb dumbbells aside and stake your claim on a treadmill for the next 30 minutes. If you can run outside, all the better.

Run 30 seconds as fast as possible, followed by 30 seconds of rest. Repeat 10 times.

Go find your DBs and perform 15 squat thrusts with hops holding the dumbbells throughout. A squat thrust: holding the dumbbells place both hands (holding the weights) on either side of your legs. Kick your legs back into a plank. Hop back in and hop up out of the squat. Repeat for 15. Perform a total of 3 sets. The movement is diagrammed above.

Run 60 seconds at 75% of your maximum (you should have been able to determine your max, or close, in the first set of intervals) and recover for 60 seconds at an endurance pace (so no walking). Repeat 5 times.

Find those DBs again. With hands holding the dumbbells perform a push up and then row with one arm. Alternate push up/row for a total of 20 reps (that's 10 per side). Repeat 2 more times.

Run for 5 minutes at a uncomfortable pace.

Find your DBs. Alternate lunge while performing a shoulder press. If 15 lbs is a tough weight for you, complete 10 reps otherwise go for 16-20 reps. Repeat for 3 sets.

Run at a comfortable pace for 10 minutes. Stretch.

You. Are. Done.

Roasted Chicken and Potatoes & Potassium

This is a great recipe that combines both protein and good carbs. Until recently I haven't eaten a potato in about 15 years but they have a significant amount of potassium. Potassium has many benefits but the one that I like best is balancing out sodium intake which can decrease water retention and bloating. Those are things my female clients complain about regularly and I can relate. Sodium seems to be in everything we eat these days unless you eat close to the source but without any sauces, which is boring. Even the light dressing or mayo that is used in this recipe has a lot of sodium although you can buy low-sodium salad dressing.

The maximum recommended amount of sodium intake per day is 2,500 mgs. I tracked my sodium for a week and some days it was as high as 5,000 mgs! After I saw that I was able to bring it down to close to 2,500 but it was hard. If you bring your potassium intake up, the negative affects of too much sodium are decreased. A large russet potato (3-4") has 1,500 mgs of potassium which is incredible. One potato can provide almost half of your recommended daily allowance. Everyone seems to know that bananas are a good source of potassium. Other good sources are dried apricots, avocado, tomatoes, broccoli, spinach and oranges. Those are all foods that are healthy anyway and are great to include in your diet every day.

So...here's the recipe:

6 skinless, boneless chicken breast halves
1 pound small red potatoes, cut in quarters
1/3 cup of light mayo or light salad dressing*
3 tablespoons Dijon mustard
1/2 teaspoon pepper
2 cloves garlic, crashed
Chopped fresh chives, if desired

*Italian, vinaigrette, honey mustard (you may not want to eliminate the Dijon) and even ranch are good choices. Blue cheese and French are not.

Heat over to 350 degrees. Grease a jelly roll pan, 15.5 x 10.5 x 1

Place chicken and potatoes in pan. Mix remaining ingredients except chives; brush over chicken and potatoes.

Bake uncovered 30-35 minutes or until potatoes are tender and juice of chicken is no longer pink at the center. Sprinkle with chives.

Now go eat and revel in the knowledge that you are including so many good nutrients in your diet.

Workout Of the Week April 1st

I haven't posted a workout for awhile so I think it's time. You all know I am all about intervals. I don't think any of us has time to waste so don't do it by getting on a piece of cardio equipment and slogging along for 45 minutes while you zone out to whatever is playing on the club's televisions. Walking outside has tons of benefits - nothing can beat fresh air, especially now that Spring has arrived - but don't forget, fat loss is not one of them.

Here's the workout:

First start out with Dillon lunges. I call them that because the owner of the studio where I train my clients does them with her clients all the time and they are awesome.

Take a GIANT step forward, lean down and touch the ground with BOTH hands just to the inside of the front foot. Continue that same movement as you walk forward (find a long hallway or place in your gym that you can cover some space). Perform a set of about 20 total steps. Immediately follow the Dillon lunges with squat and drop. Perform a wide squat then pivot to the right and drop into a lunge. Repeat left and continue R then L for a count of 10 - R/L counts as one. The lunge in this pattern is slightly diagonal, not completely to the side. It should feel fairly natural to perform. Take a short break and then complete two more cycles of both exercises.

Now find a treadmill or a 3 mile route outside with a steep hill somewhere around the middle of the route. I prefer outside just because of all the other benefits associated with being outside (fresh air, sense of well-being, anxiety/stress release because of the wide-open space, etc). Jog to warm up, about 5-10 minutes. If you are outside the route will dictate how much you will warm up. Once you get to the hill run up it as fast as you can and jog slowly back down, taking small steps. Repeat the hill runs 10 times. Jog home. If you are on a treadmill take the incline up to the highest setting which is usually 15%. You will also need to increase the pace to something that is super hard. Run that hill for 15-20 secs then decrease both speed and incline. Repeat 10 times. As you can see running this routine on a treadmill is somewhat more cumbersome so I suggest you go outside.

You should be gasping for air at the top of the hill. Have fun.

Chicken Stir-Fry With Garlic and Greens

This is another fabulously nutritious recipe!

1 pound skinless, boneless chicken breasts
Salt and pepper
1 package (10 ounces) frozen greens*
4 garlic cloves**
1/2 teaspoon Tabasco sauce, or to taste

*I like spinach but you can use any type of frozen greens.
**I use already minced garlic because I am lazy.

Cut chicken into thin strips and season lightly with salt and pepper. Thaw the greens in a microwave on High for 1-2 minutes. Drain greens in a colander and press out most of the liquid. Chop the garlic (or not, if your like me).

Heat the oil in a wok or large frying pan over high heat. Add the chicken and stir-fry until just cooked through, 2-3 minutes. Reduce the heat to medium, add the garlic and cook, stirring, for 1 minute.

Add the greens and cook, stirring, until tender, about 2 minutes. Season with the Tabasco and salt to taste and serve.


If you use turnip, mustard or collard greens and Tabasco, this dish is Southern-y. I like to use plain old spinach and season to taste with Sun Luk La Yu Chili Oil. That makes it more Asian-y. Not that I don't like turnip, mustard or collard greens. Actually I love collard greens.

Fat Burning Zone?

The myth still prevails but there is no such thing as a fat burning zone. I know, it says so right there on those cardio machines at the gym. Ignore those charts.

The myth probably began when reports came out about 20 years ago stating that during very low intensity exercise (walking) fat accounts for the highest percentage of energy expenditure, while during high intensity exercise carbohydrates account for the highest percentage of the energy expenditure. If you read that without qualification it sounds like all you have to do is walk and you will lose fat.

Here's a closer look. Let's say you burn 200 calories walking for an hour and fat accounts for 75% of that energy expenditure, so you have used 150 calories of fat during your walk. Now let's say you run for 30 minutes and burn 400 calories and fat accounts for 25% of your total energy expenditure, so you have used 100 calories of fat during your run. BUT the total calorie expenditure when you exercised shorter and more intensely was higher. The fat calories you used to fuel both workouts was pretty close but you burned the equavilant of a Starbucks grande latte during your walk. During your run you burned the equivilant of a Starbucks double chocolate brownie. You also spent less time working out. It would take TWO hours of walking to equal 30 minutes of running. Yes, it's uncomfortable but the pay off is worth it. And don't you have a lot more important stuff that you could be doing with that extra hour and a half?

Overall calorie expenditure is more important then fat percentage used during your workout. Low intensity workouts will not get you to your fat loss goals. Walking has many benefits but fat loss is not one of them.

Chicken in Garlic Green Sauce

This is a really easy chicken breast recipe. The cilantro and green salsa make it very fresh and tasty.

4 skinless, boneless chicken breast halves
2 chopped or minced garlic cloves
3 tablespoons vegetable oil
1 cup green salsa or taco sauce
1/4 cup chopped cilantro


Pound chicken until it is flattened evenly. Season chicken with pepper.

Heat oil in a large frying pan. Add the chicken and cook over medium heat until the chicken is browned and almost cooked through, about 3 minutes per side. Remove to plate and leave drippings in pan.

Add garlic to the pan and cook over medium heat, stirring, until softened but not browned, about 1 minute. Add the salsa along with 1/2 cup of water. Bring to a simmer. Return the chicken and any accumulated juices on the plate to the sauce. Simmer, uncovered, over medium heat until the chicken is cooked through, 1 to 2 minutes. Stir in cilantro.

Serve with warm whole grain tortillas and fresh lime.

Great, Easy Way To Lose Fat

Here is a great way to 'diet'. Using this simple eating guide developed by Alan Aragon, M.S., a nutritionist in Thousand Oaks, California you don't even need to count calories or weigh and measure food. All you have to do is eyeball your portion sizes and eat.

Step 1 - Divide your daily menu into the six food groups below, which include every category except 'junk'.

Step 2 - Eat two servings a day from each food group, split any way you want into four meals. Also, regularly drink 50 ounces of water, or 80 ounces on the the days you workout.

Here are the food groups:

PROTEIN - 1 serving
Meat (beef, pork, poultry, fish), eggs or protein powder.
A piece of meat the area and thickness of your palm; one egg; two scoops of protein powder.

FRUIT - 1 serving
1 fist size piece of fruit or a heaping cup.

FAT - 1 serving
Oils, butter, nuts, seeds and avocados.
2 tablespoons of oil; butter (regular, peanut or almond), or avocado; a handful of nuts and seeds.

DAIRY - 1 serving
Milk, yogurt, and cheese.
1 cup of milk or yogurt; 1 slice of cheese.

VEGETABLES - 1 serving
Any fiber-rich vegetable that's green or that you'd eat raw.
It doesn't matter - feel free to eat as much as you want.

STARCH - 1 serving
Any plant food not categorized as a 'fruit' or 'vegetable'.
1 cup of cereal or cooked pasta, rice or other grain; two slices of bread; one medium potato.

Step 3 - Two meals a week, eat whatever you want.

That's it. Now go and lose some body fat, will ya?

Portions

Here we are in the midst of New Year's resolution time which usually includes fat loss goals and I want to write a little bit about food intake.

Don't let other people dictate how much you eat. You wouldn't let someone in a clothing store tell you how much to buy, right? Sales people love to try though because it increases their sales and sometimes it is very hard to say no. The same thing applies when you go out to eat or buy food. Just because a restaurant sells an amount of food to you doesn't mean you have to eat that amount. They chose that specific amount, you didn't. A manufacturer makes a product that's '20% larger' because it increases their sales. You do not need to eat all of it just because it is served (or sold) to you that particular way. You don't need to eat a whole candy bar or muffin or even an apple because that's the way it comes. There is no law against eating whatever is left over at a later time. It's your body. You decide how much, and what, goes into it.

I really believe that you can eat what you want as long as you eat only the amount that will satisfy you. That takes practice, focus and awareness - things we aren't used to when it comes to eating. We usually eat without thinking about it at all. We snack on what's around, eat what's served to us and grab whatever is handy. When something tastes really good it's hard to stop eating it. I understand that. But who says you can't have it again later in the day or tomorrow? I can almost guarantee that it is not the last chance you will ever have to eat chocolate. Or french fries. Or a donut.

Think before you eat. Think WHILE you eat. Don't let someone else think for you.

Country Captain Chicken

Here is a great recipe that's a little bit different. It's really tasty during the winter months.

Here's what you'll need:

1 pound boneless chicken breast
1.5 teaspoons curry powder
2.5 tablespoons vegetable oil
1 can (14-16 ounces) stewed tomatoes, with juice
.5 cup raisins
.5 teaspoon salt
.25 teaspoon freshly ground pepper

Cut each piece of chicken crosswise in half. Sprinkle the curry powder over both sides. Heat the oil in a large frying pan. Add the chicken and cook over medium heat, turning once, until lightly browned, about 2 minutes per side.

Add the stewed tomatoes, raisins, salt, pepper and 1/3 cup of water. Cover the pan, reduce the heat to med-low and cook until the chicken is white throughout, 3-5 minutes.

Remove the chicken to a serving dish. Boil the sauce until slightly reduced, 1-2 minutes. Pour over the chicken and serve.


This dish goes really well with arugula salad.

Drink your water!

I know. You've heard it a million times. Drink more water. Drink 8 glasses a day. Replace other fluids with water. Blah, blah, blah.

I don't really care if you are sick of hearing it, you need to drink more water. Period. Essentially, water is about as much of a cure-all as is exercise. Dehydration is the NUMBER ONE cause of fatigue. So if your energy is low, drink more water. Don't drink more energy drinks. Your body does not need more sugar and caffeine, trust me.

Here are other symptoms of MINOR dehydration or, simply not drinking enough water:

Extra body weight. People tend to confuse thirst for hunger and eat instead of drink.

Constipation. Without enough fluid you can't get the toxic stuff out of your body.

Low and high blood pressure. Without water blood volume is insufficient to fill all your arteries, veins and capillaries.

Problems with respiratory system. Without enough moisture your mucous membranes cannot filter out the bad stuff from the air you inhale.

High cholesterol. When you cells lose too much moisture your body tries to stop the loss by producing cholesterol.

Headaches and dizziness. Lack of water constricts the blood vessels impeding blood flow to the brain. This also makes blood more likely to pool in your lower extremities and that can cause dizziness and fainting.

The general rule is that you need to drink enough water that your pee should be almost clear or a very pale yellow.

I know it's a pain in the ass but buy a couple cool stainless steel or aluminum water bottles. Fill them up in the morning and vow to finish BOTH of them by the time you leave work. Fill one up again and drink it before you go to bed. If they are 24 oz bottles then that will get you just about enough of what you need. Any other water you happen to drink will just be a bonus. Pop, juice, coffee, tea, wine, beer, etc. Those do not count. If you choose to flavor your water with any lo-cal drink mix that's fine for one of your daily bottles. Your kidneys process flavored water differently then they do regular water. You need to drink plain water. Learn to love it. Don't complain to me that it's boring or that you hate the taste. Water has no taste. Deal with it. You know the benefits of exercise and the reasons you have to get uncomfortable in order to meet your goals. Apply those principles here and just like exercise, drinking water will be a habit.

When I leave the house it's keys, phone and water bottle. If I don't have one of those things with me I don't go anywhere.

PS - Here is a good trick to get yourself to drink more water, if you use it wisely. Take small bites off of a nutrition bar throughout the day. Those bars always make you want to drink water so if you snack on ONE bar throughout the day and drink water after every little bite you will probably drink your daily allotment without even realizing it. Uh, just don't eat bar after bar. One will suffice.