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?).