tag:blogger.com,1999:blog-44602416452536313692023-11-15T08:33:11.971-08:00A Fit Foodie's Guide To SurvivalChef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-4460241645253631369.post-5698678758800152902010-03-03T07:58:00.000-08:002012-03-30T17:04:22.258-07:00Rest in peace little guy<strong>UPDATE</strong><br />One of my greatest treasure died this week. We all know how hard it was for me to get over George's passing. Well, this one just made me cry. My magic bullet spun its last chickpea. Boy did the magic bullet make cooking fun and easy. Presto its pesto night is on hold. Hummus or <span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">Hammas</span> night is tentative- this is where the Jerusalem artichoke met the chickpea in a sign of peace and flavor. These days have passed. I can't wait to hit <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Walmart</span> this weekend.<br />Okay so on to better things..<br />So a few are interested in my meals. I am anxiously awaiting my containers and <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">refrigerator</span> and then I am up and running. Prices are done. Menus are set . And now it is time to take the bull by the horns and run with it.<br />So I need one or two more of you folks to make my prepared meal business work! Hit me up if you are interested.<br /><strong>FITNESS TIP</strong><br /><strong></strong><br />Here is something that I have told you guys time and time again. Exercise is numbers game. I cannot stress this enough. When people who train with me are not seeing results I have to ask them, how many calories are you burning a week? If they don't know, well it is because they are not keeping track of the numbers.<br />So let's do a simple recap.<br />1. Calculate you resting metabolism. Resting metabolism is what your body burns at rest. <br />look at <a href="http://www.shapeup.org/">http://www.shapeup.org</a> for how to do this. Mine is 2000.<br />2. track the amount of calories you take in. I eat 3000 calories a day. which mean for me not to gain weight, I must burn 1000 calories. If i wanted to loose weight, I would have to either<br />a) eat less than 2000 calories so that there is a caloric deficit, or b) burn more than 1000 calories a day to loose any weight.<br />3. To loose one pound of fat you must burn 3500 calories. For example, if I were to want to loose weight, I would have to eat 2000 calories (my resting metabolism) and burn 500 calories a day, 7 days a week to burn one pound of fat. If I ate 2500 calories a day, I would have to burn 1000 calories a day to burn one pound of fat.<br />This is what I mean...weight loss is all about numbers. If you don't hit them, you will not see any results. Record, record record is all I can say! Just doing the math should burn 5o calories!<br />Recipe of the day....<br /><span id="SPELLING_ERROR_3" class="blsp-spelling-corrected">Lentil</span> Soup<br />This serves a ton of people! <br />1.5 cup beluga black lentils<br />1 cup carrots diced<br />1 bunch kale, torn thin<br />1 zucchini diced<br />1 onion diced<br />1 stalk celery diced<br />1 cup frozen corn<br />1 box of chicken or veggie stock<br />spices<br />1 tbsp red pepper flakes<br />1 tsp fennel seed<br />1 tbsp curry powder<br />1 tbsp garlic powder<br />1 pinch salt<br />1 tbsp sage<br />This is simple. take the spices and mix in coffee grinder (or magic bullet if you are lucky). Add to large soup pot with <span id="SPELLING_ERROR_4" class="blsp-spelling-corrected">remaining</span> ingredients. Rise to a boil, cover then simmer for 2to 3 hours or until lentils are tender. Add water if it becomes to thick. That is it!<br />Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-56610544990410284772010-02-04T08:34:00.000-08:002010-02-04T08:57:05.610-08:00Day 2 - research<div align="justify">Ok, so now I am mad. Someone stole the name. Well, they did have it first. K squared meals is a Indian food company in Canada. Great, we even outsourced my name!</div><div align="justify"> </div><div align="left">But I won't let that stop me. However, I am going to take any suggestions. I am in the menu planning phase. I got some great ideas. All of my breakfast items are done! I am totally excited about that. </div><div align="justify"> </div><div align="justify">In my research I came across something quite hysterical I thought I'd share. I was looking for recipes and came across the ALLI website. This is the fat-blocking pill that aids in weight loss. OMG! This is beyond funny. I'll let you be the judge.</div><div align="justify"> </div><div align="justify">The website warns that you may get:</div><div align="justify"><strong>gas with oily spotting</strong></div><div align="justify"><strong>loose stools</strong></div><strong>more frequent stools that may be hard to control</strong><br /><br />Really? I'm not sure that leaking is the way to loose weight. In fact, I can guarantee its not.<br /><br />The website also says:<br /><strong>The excess oil that comes out of your stool is not harmful. In fact, it is beneficial and may look like the the oil on top of you pizza. </strong><br /><br />Thanks for ruining pizza for me!<br /><br />In addition, the website also says:<br /><strong>Eating a low-fat diet, lowers these risks.</strong><br /><br />Um, isn't that the point??????<br /><br />Oh wait there is more....<br /><strong>pick a day to begin alli, like a weekend day so that you are close to home if you experience a treatment effect....</strong><br /><br />meaning, stay close to the john...you are going to crap yourself.....<br /><br /><strong>If you are going to a social event, hold off on taking alli.</strong><br /><br />Meaning, bring the TV in the restroom, its going to be a bumpy night! I mean really. Movies like Avatar are not an option! <br /><br />But the end all, be all is this:<br /><br /><strong>You may have an urgent need to go the bathroom. Until you are aware of the treatment effects, please wear dark pants and bring a change of clothes with you to work......</strong><br /><br />So, you are recommending that a pair of black corduroys will inhibit the chance of anyone know you shadoobied in your pants. A change of clothes? <br /><br />Here is the moral. The only way to lose weight is to eat right and exercise. If you think a pill is going to help you loose your big butt, you may want to reconsider since you will have to wear Depends undergarments anyway under your clothes!<br /><br /><br />I thought I'd share some humor! Ill post some recipes as I am creating more. This weekend is cooking weekend!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-14808193336253505722010-02-02T07:28:00.000-08:002010-02-02T07:55:16.284-08:00February 1st, 2010 New EndeavorsThe month of January, to paraphrase T.S. Elliot, was the cruelest month. It was a time of doubt and soul searching. I woke up at the beginning of the year excited about a clean slate. But adversity struck and I began to doubt myself.<br /><br /><br />I doubted why I became a trainer. I doubted my previous life choices and mistakes. I doubted the road I was traveling. I hit the wall. But I found a way around it.<br /><br /><br />I learned that the reason I became a trainer was because I wanted to make an impact on some one's life in a positive way. I wanted to empower someone to change their life. I realized that my self-doubt would prevent me in helping someone else empower their lives. So I got my head on straight and realized the source of the problem.<br /><br /><br /><br />I have spent years not doing what I want to do because I was afraid of failing. Yes, that's it. I want a lot from this life, but fear has gotten in my way of taking the ultimate leap of faith and trying what I want. I realized something pretty important- I have nothing to be afraid of. I have a husband who loves me, parents who are totally awesome, and friends and clients who would more than likely jump in front of a bus for me. So why am I afraid? Just because I don't know how to fail. Or more importantly handle it. But I realized that If I do fail, that burden of pain, regret is shared among all those people. I realized that the role I sought to fill for other people, I already have and they have, if they just look for it.<br /><br /><br /><br />So everyone tells me, Kevin (you are so handsome), and you should cook for a living. I would pay to come to your restaurant. Well. I was afraid of failing at that. No more. So here is the new situation (O-Jersey Shore). I am starting to prepare my healthy recipes in prepackaged containers for my clients. I am making three square meals a day with low calories and high flavor. I am going to take on Jenny Craig -which I know I could take her in an arm-wrestling match. But I has always wanted to do this. And the time I have spent being afraid of failure is over. It is time, to bite the bullet and give it a shot.<br /><br /><br /><br />So starting today, I will be chronicling the evolution of K-squared meals. (it's cuter if you with the superscript number 2). Here is step one. I hope you stay tuned for the rest. I will be still be sharing some fitness tips and recipes. But it is time to shit and get off the pot.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-80613312004069611992010-01-07T07:33:00.000-08:002010-01-07T08:03:11.706-08:00January 7th, 2010Fitness Tip of the Day: Scrap the Old Ways<br /><br />I have been doing a lot of research on my break. I have noticed that what we used to think we were doing correctly, is totally wrong. That just sucks for me. I hate when I'm wrong. Combing upper body and lower body exercises into one routine will burn fat up to 50 percent better than just working your upper body and lower body independently. Guys, this sucks for you. The time of puffy chests and skinny bird legs is not desirable. Think about it: Legs weigh about 65% of your body mass. If you can tone those, then you can drop the pounds like that. Also, the stronger you legs are the stronger your abs will be. Anytime you want to work your lower abdomen, or muffin top (which just makes me giggle) you have to strengthen use your legs. The stronger your legs are, the better your abs will be. No more muffin top. It will be more a sheet cake, delicious.<br /><br />Food Tip: The bird<br /><br />Okay so did you make the turkey. If you have not, after carving it, save the carcass. You can use this to make stock. All to many of the store bought stocks are high in salt. At least, if you make this stock, you can store it and add what you like to it. Here is my stock recipe.<br /><br />Turkey stock<br /><br />1 bay leaf<br />1 dead turkey carcass<br />2 carrots roughly chopped<br />1 stalk celery, roughly chopped<br />2 sprigs of rosemary<br />1 tsp basil<br />water,<br /><br /><br />Take a stock pot (I know, ingenious) and place all the ingredients. Place enough water to submerge the bird. Boil the heck out of it for about an hour and half. that's it. Let it cool. <br /><br />To store, either put in a Tupperware or here is a sneaky trick. Fill up some ice cube trays with the stock. Freeze them then place in sandwich bags, That way you will have pre-portioned stock in your freezer that is easy to use when needed. <br /><br />Also, I know you tend to starve yourself when trying to lose weight. Not sure what to snack on?<br /><br />Eat like a kindergarten student<br /><br />Talk some celery stalk, smear them with peanut butter. It's filling,and has tons of fiber and protein! Plus it is both salty and sweet! it's kinda perfect. Plus it takes me back to times where sandbox etiquette was my concern rather than social hierarchy.<br /><br /><br />That's just the easy thing to do with the bird. Other recipes are coming.!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-55714386745088973922010-01-05T10:03:00.000-08:002010-01-05T10:25:05.920-08:00January 5th, 2010First of all, I had trouble transporting my Facebook notes to my blog...for yesterday's blog, checkout my Facebook notes. Friend me at Kevin Kusinski.<br /><br />Fitness tip of the day: God I love the gym in January. You can just feel the excitement. It smells of promise, sweat and redemption. It is busy and despite the die-hard's drones because they may have to share equipment, it is the best time of the year.<br /><br />Here's my suggestion for all of you embarking on their first or second day of their journey. It important to know that Rome was not built in a day. It takes more energy to take pounds off than to put them on. Remember that because we tend to forget it. We tend to think we spent our time in the gym, why does the scale not reflect it. The biggest thing I can tell you is that you must record, record, record. Write down what you and search the caloric content. Make sure that you are eating around 1300-1400 calories for women, and 1600-1800 calories for men trying to lose weight, and 2000-2200 for guys looking to gain muscle. Write down what you are eating. if nothing else, become accountable for your actions. Even if you don't last twenty minutes on the treadmill, become accountable for your food consumption. That is a victory in and of itself. It takes 3500 calories to burn one pound of fat. Hit the gym for 40 minutes a day and burn 500 calories and you are on your way. Sounds daunting, but remember what I just said about Rome.<br /><br />Food Tip: Plan for the week<br /><br />I can't say this enough. If you don not cook your meals and pre-portion them ahead of time, you will make bad <span style="BACKGROUND-COLOR: #ffff00">choices</span> and you will gain weight. I know this and you do. It is is easy to go to the drive-in or pick-up food because the last thing you want to do when you get home is cook. So do it before hand.<br /><br />My big tip: Roast a turkey.<br />It is really one of the easiest thing to do. In fact, if monkeys were cleaner, they could probably do it. But I roast a turkey breast all the time. Here is why. First, having turkey on hand creates several menu options for the rest of the week that can be made in seconds. Second, cooking a real turkey breast is heck of a lot better than buying that processed, pre-cut turkey that contains mostly water, and probably gizzards and God knows what else. And third, who does not pick at a turkey. I pick at turkey like I pick on those geeks on American Idol who have no talent or shame. But picking at a turkey is good source of protein, it keeps you full and eating pure protein as snack literally sheds fats. Roasting a turkey is win/win.<br /><br />Tomorrow: Stayed tuned for fast recipes to do with that turkey breast, beside a sandwich.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-60840180973250134072009-11-03T17:52:00.000-08:002009-11-03T17:53:32.283-08:005 stepsThe 5 steps you need to start a “diet.” This is what I am doing and I want to share with you.<br />1. Buy some protein powder. Protein needs to be anywhere to 40 to 50 percent of your diet. But you also need to lose weight and therefore need to take in fewer calories. Supplementing a snack with a protein shake or having one after a workout will aid in recovery and helps to add protein without added calories. <br />2. Buy a journal. Write down everything you eat in a day. This journal will hold you accountable for what you take in your body. You will also <span id="SPELLING_ERROR_0" class="blsp-spelling-error">think twice</span> before what you eat if you have to write it down.<br />3. Get a scale. You have to weigh yourself to accept where you are in your progress. If the scale is not moving, your intensity needs to. Weigh yourself daily at the same time. Don’t weigh yourself after meals or after water intake.<br />4. Load up on fiber rich foods. Add a ton of apples, carrots, berries and celery. This will keep you full while not adding too many calories.<br />5. Throw away the starches. For the first few days of a diet, avoid starch. Yes we need <span id="SPELLING_ERROR_1" class="blsp-spelling-error">carbs</span> for energy. But try to get <span id="SPELLING_ERROR_2" class="blsp-spelling-error">carbs</span> from only fruits and vegetable. You will notice that avoid starches will increase your energy and filing up on fruits and veggies will make you feel fuller and less sluggish.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com1tag:blogger.com,1999:blog-4460241645253631369.post-82310412885416690842009-11-02T17:07:00.000-08:002009-11-02T17:09:55.133-08:00November 1st, a day lateNovember 1st, 2009 (all my posts will be a day late for I will writing late at night these days)<br />This is crunch time. Six weeks ago, a tragedy happened. While attempting to relive my youth whilst enjoying the musical styling of Lady gaga, I heard a large pop. At first, I thought the pop may have been the floor buckling from the heat of my thunderous pelvic gyrations. Or perhaps it was a thunderous clap of applause from my spectators. Unfortunately, I was wrong. The pop was my hamstring and for the last six weeks, not only have I been unable to disco, but I have been unable to do any sort of cardio. As a result, I have put on a few extra pounds. Nothing crucial, but it is enough that I am getting serious. <br />So here is what I am going to do. For the next month, I am on a stringent diet of cardio and exercise. Prior to the added 5 pounds, I did not count all my calories. However, for the next month, I am going to take those 5pounds off plus 3 more. We are going for 8 pounds this month. And I am going to blog about what I eat, what kind of cardio I am doing and what challenges I am facing to show you how you can do it, and to let you know that you are not alone in your battles.<br />Therefore, ill will report how today went tomorrow; In the meantime, enjoy a recipe while I enjoy another 30 minutes on the Stairmaster.<br /><br />My famous Moroccan meatballs<br />Here is the best recipe I have, truly!<br />My Famous Meatballs 2 lbs ground turkey<br />2 pieces of stale bread (or not so stale)<br />1 oz milk<br />1 tbsp garlic powder,<br />2 tbsp ginger<br />1 sprig of clove<br />1 pinch of nutmeg<br />1 tsp of fennel seed<br />1 tbsp minced onion (dried is great)<br />1tsp oregano <br />Take bread and saturate in milk for a few minutes. Then ring it out. This makes really moist balls! Yes I said it. Place in mixing bowl. Combine last 7 ingredients in a coffee grinder and blend. Add to a mixing bowl with bread and turkey. Mix until even. Roll into quarter -sized balls. Place on a cookie sheet in a preheated oven at 350 degrees for 25 minutes.<br />Sauce.<br />2 28oz cans of tomatoes<br />1 bunch cilantro<br />1 red pepper, roasted and peeled<br />1 bunch basil<br />1 tsp cinnamon<br />Juice of one lime<br />1 pinch red pepper flakes<br />½ with onion<br />1 tbsp of masala (Indian curry seasoning) You can find at whole foods<br />Take all ingredients and place in food processor until smooth, If it does not get smooth, add chicken stock or water. Place on stove and get to boil. Then lower the sauce temperature to simmer while place balls in the sauce. Cover and cook for an hour on low heat. Serve over polenta, couscous or nothing at all. Freeze and make meatballs sandwiches later in week,Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-77326411297150674702009-10-28T11:07:00.000-07:002009-10-28T11:08:20.502-07:00Wed oct 28thFitness Tip of the day: Eat!<br />Have a mid-afternoon snack. What happens when you get home after work is you say hi to the dog, then immediately go to the pantry to see what you can stuff in your mouth. You are hungry and you need to eat. But this is when you make the worst choices. You probably end up snacking about 500 empty, processed calories just because you are too hungry to wait to eat to dinner. You have to eat an afternoon snack. I am not saying get a candy bar or hope that someone at the office is having a birthday so you can eat some cake. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, or protein shake with some berries. Notice in each instance you want to eat carbs and protein. You can’t have one without the other. If you do, you are either eating empty carbs or eating protein that will not absorb and will just flush right thru you.<br />Food Tip of the Day: Poach it.<br />I have yet to talk about the wonders of poaching. Poaching is essentially the process of gently simmering food in liquid, generally water, stock or wine. Next time you make a protein like fish or chicken try poaching it. Here is what you need. <br />1. The poaching liquid. (get a good stock or a wine that you might drink…never use a wine you would not drink because you will have food you would not eat)<br />2. Fresh herbs: (the idea of poaching is lightly simmering aromatic spices into your food. Get some herbs and you will gently infuse the herbs without oil or poor seasoning)<br />3. Mirepoix: This is simply diced carrots, onions and celery. It is essential to making a good poaching liquid.<br />4. Get a pan, and get the liquid to about 170 degrees. That’s it. Best thing about poaching is that you can start to poach but can do something else because the process is slow and not cumbersome.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-85552068296511372672009-10-27T09:43:00.000-07:002009-10-27T09:44:28.526-07:00Tuesday Oct 27Fitness Tip: Supplements<br />I get asked all the time, what kind of supplements do you use? Obviously, those guns of mine get people talking. But truthfully, I am not very keen to supplementation. Whenever possible, I think that it is important that one tries to eat and take in the supplemental vitamins that they can naturally. But I understand that it is difficult to do so. So here is how I access supplements by category.<br />Fat-burners: Stupid, don’t work and are a lazy way of “working” out. There are many ways to speed up your metabolism. Drink some green tea, eat whole grains and fruits. Or, I don’t know, run? A pill is not going to do anything except make you have explosive diarrhea and no one really wants that do they?<br />Fiber: This is a yes. Fiber supplementation is a good idea if you know you cannot get 6 servings of vegetables and fruit a day. Finer is not going to help you lose weight. But what fiber does it keeps your tummy fuller and lowers you glycemic index that make your metabolism quicker. So instead of just plain water, a spoonful of fiber supplements won’t kill you. <br />Creatine: Yes and no. If you are apt to burn out in your workouts quickly, take the creatine supplement. However, cycle creatine and do not take every time you workout. It will kill your liver akin to Nic Cage in Leaving Las Vegas. You can take in creatine naturally by upping the amount of lean, red meat in your diet. Go carnivore before you go careless.<br />Caffeine: Um yes. It does not aid in weight-loss, it just doesn’t so don’t think it does. It is a diuretic so make sure for every cup of coffee you supplement that with that much water. But as for caffeine, if I go without it would be like having to watch E! Reality shows all day long with Carrot Top. Torture!<br /><br />Recipe: Quinoa salad<br />Serves 6<br />Quinoa has a ton of protein while being low in calories. It is a perfect starch to use instead of pasta.<br />1/3 cup extra-virgin olive oil<br />2 tblsp. Apple-cider vinegar<br />¼ cup fresh basil,torn<br />1 tblsp mustard seed<br />1 tblsp cilantro, dried<br /><br />1 clove garlic, chopped<br />3 cups quinoa, cooked according to package directions, put use chicken stock instead of water for better flavor<br />1 cups frozen corn, thawed<br />1 red bell peppers, diced<br />2 cups of spinach, fresh, and torn into small pieces.<br />2 scallions chopped<br />Whisk olive oil, vinegar, basil, mustard seed, and cilantro and garlic in a large bowl to blend. Season to taste with salt and pepper. Add the quinoa, corn, and peppers and scallions to the bowl; lightly toss to combine. Add spinach last and fold lightly into bowl.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com1tag:blogger.com,1999:blog-4460241645253631369.post-86135236891206034582009-10-26T10:32:00.000-07:002009-10-26T10:33:14.377-07:00You have homeworkFitness Tip. Avoid barbells and machines<br />This request, I realize, is more difficult than any other fitness tip I can give you. I am sure that a lot of you go to the gym, use the machines, and do machines because that is what you know how to do. If that is the only way you can work out, do it. I am not going to stop you. Put if you are going to work out with free weights, use dumbbells over barbells. Here is why. Dumbbells use stabilizer muscles and core muscles, so it allows you a better-rounded workout. Barbells do not allow for the same amount of stabilizer muscles. Plus, if your favor your right side, while using the barbell, the right side will do all the work while the left side will be left out. Therefore, dumbbells are not so dumb after all.<br />Food tip: Think of a swap<br />Today I am starting a new thing on my blog. Think of a healthy swap of the day. I told you before, that the best way to get results is to think of healthy solutions to food that you like. So I decided to add something a tad more interactive on this post this week. Post a healthful swap that you do so that you can still have your favorite food but not sacrifice the flavor. I am going to give you three great ones. Hopefully, this will get your mind going so you can think of more. Post your responses on Facebook notes or on the blog itself. <br /><br /><br />1. Instead of mayonnaise, use an avocado. Same creaminess but better fat!<br />2. Instead of using oil in baked goods, use applesauce. It gives the same texture with less calories and saturated fat.<br />3. My favorite, instead of mashed potatoes, refer to my cannellini beans recipe. Yum!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-87632981883672889242009-10-22T09:55:00.000-07:002009-10-22T09:58:15.336-07:0040th post!~By the way...I appreciate all of you who read my blog. I hope that I motivate you. If i just entertain you, well, I hope we can take that further!<br /><br />Fitness Tip: Do your math!<br />Fitness and weight loss is a game of numbers. Here is the deal, and we talked about this before. In order to lose one pound of fat (NOT H2O weight), you must burn 3500 calories. We talked a bit about resting metabolism. Most people’s resting metabolism is between 1200-1800 calories. Therefore, if your resting metabolism is 1500, and you eat 1500 calories, you must burn 3500 calories to lose a pound of fat. If your resting metabolism is 1500, and you eat 2000 calories, you must burn 4000 calories to burn one pound of fat. Make sense? I thought so.<br />So here is where it gets tricky. When you read the label in back of your food and you look at the nutritional value and serving sizes you read one major disclaimer that no one talks about – this is based on a 2,000 calorie diet. No one is on a 2,000 calorie diet that I know, except maybe an athlete. This is where algebra comes in to play. I think that’s why mathematicians are skinny because they understand this crap. So let me break it down for you again (like Salt and Pepa). You need to think about the fraction of your meal plan and how it relates to a 2,000 calorie diet. If you are doing a 1600 calories diet, then the proportion of the recommended daily dosage based on 2,000 calories diet is 1600/2000 or 80%. Therefore, you need to account multiply 80% to every one of those nutrients to see what percentage of that nutrient is in your diet. Does that make sense? Reread cause this stuff is important!<br />And because of all this, I am not making a recipe today. Oh and because its leftover night.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-41914176827635331622009-10-21T11:48:00.001-07:002009-10-21T11:48:49.884-07:00Easy there PrincessFitness Tip: Stop being a princess<br />Okay this is especially for the ladies, and the wannabe ladies. Put away the princess weights. You know the princess weights. These are the off color weights that are usually in pastel because they want to make it seem “appropriate” for girls. Well girls, suck it up and pick up a real weight. All too often, women think that if they lift weights, they will bulk up. Okay, I agree some of you put on muscle pretty easily. That does not mean that you should opt for light weights. I don’t want you to look like a shot-putter. But if your body takes on muscle, accept that you can be muscular, because quite frankly, I’d rather look like a shot-putter than Mrs. Potato Head. <br />So here is the plan. Do any exercise for 15 to 20reps. Pick a good size weight until you start to struggle. When you cannot lift the weight, (say when you are at 8 reps) finish the other 7 reps with a lighter weight. Not only will you be building some muscle, but you are also doing enough reps that the muscle will be tone and lean, not bulky. So stop being a princess and put the pastels away for Easter. If you are a guy going for the pastel weights, well quite frankly, I am done with you. And if you are a guy that knows what pastel means, well, Hello Mary!<br /><br />Recipe of the Day: My new obsession, McCormick in the bag<br /><br />So McCormick makes these in the bag beef stews, pot roasts etc. etc. Holy crap are they easy! There is about 5 minutes of prep work and absolutely no mess. You just cut veggies and meat, stick in a bag and eat. Sounds perfect! Well it almost is. It does have a ton of sodium. So here is what I do. Instead of using the whole seasoning pack, I use half of it. Then I add some a tsp of rosemary, thyme and basil into the bag, ground fresh by magic bullet or coffee grinder. I save the rest of the seasoning pack for the next time I make chill or something. The key is just because it is easy, does not mean it is bad for you. Learn how to read the labels and look for sodium count and you can modify easy meals into healthful ones.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-22880607762909829682009-10-19T10:20:00.001-07:002009-10-19T10:20:58.705-07:00monday 10. 19Fitness Tip: Your warm-up sucks!<br />We all know how important it is to warm up. I mean think of warming up as foreplay for your exercise and your sweat as the climax of caloric burning. But warming up on the treadmill does not get it. I mean you are just using your legs, so why would you warm up on a treadmill if you are on your upper body day? So here is what you need to do. Warm up the whole body. Warm up prevents injury, moves fatty acids around so you can optimizes your burn (or caloric climax, ah cacophony). Therefore, instead of being lame on treadmill, do 30 seconds each of jumping jacks, arm circles, pushups, lunges, and body-weight squats. You will improve your workout and your overall body!<br /><br />Recipe of the Day: Dumbass lasagna<br />Lasagne takes too long. But I love it. Here is my simply variation.<br /><br />1 box polenta (and 4 cups of water that it requires)<br />1.5 pounds of turkey sausage (cut diagonally)<br />1 tsp red pepper flakes<br />¼ cup fresh basil<br />1 clove garlic, diced<br />1 jar (26oz ) of Prego or other spaghetti sauce<br />¼ cup non-fat mozzarella cheese<br /><br />Prepare a square baking dish, 6 x 6, by spraying with non-stick cooking spray. Cook polenta according to package. Place in baking dish, spread evenly and let sit. In pot, place a bit of olive oil and brown the sausage. Drain fat and add ¾ of the jar of sauce, red pepper, garlic and basil. Let simmer for twenty minutes. In mean time, when polenta is cool, remove from baking dish and slice in half (WIDTH- WISE) so there is a top and bottom. When sausage mixture is done, place in between layers of polenta along with cheese. Add remaining sauce on top, place in oven for ten minutes and enjoy.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-44477553541433195412009-10-15T10:07:00.001-07:002009-10-15T10:07:35.021-07:00Blog entry 10.15Today I spent reading some of my past blogs. I wanted to make one very large disclaimer moving forward- I am no expert. I don’t have any formal cooking training. I am a personal trainer and I am guy who struggles with his weight on a daily basis. You see I love food. I find a ton of solace in what food. Not only does it provide my comfort, but food to me is my social outlet. It is also a place where, when I am preparing food, I feel a sense of control when I so often don’t. And yes, I love to eat and overeat. I could eat most of you under the table (although that’s unsanitary) any day. When a group of friends and I dine, I am that guy that stares at your plate wondering if you will be done with that soon so I can eat it before you box it up.<br />So I write this blog, not as a guy who has all the answers. I am writing this blog to share solutions to problems I have encountered and what has worked for me. As much as I like to write this blog and play expert, I am not. But I do know what has gotten me thru those times that I considered diving into a pool of pork fat and cheese dip.<br />Case in point, yesterday’s meal was a flop. Well, it was not when I served it, but it was an hour before hand. Here is how it went down. I was going to show my reader’s how to make pot roast. Sounds simple? Well after cooking the meat, it had the consistency of somewhere between shoe leather and bicycle tire. I had to salvage dinner because it became a challenge that I had to win. I drained the dripping s of the meat, saved it to the side, while I created a rue of flour and butter in a small pot. I added the dripping and made gravy. Yes, Mr. Health made gravy. So I poured it on top of the pot roast, cut into chunks and made make shift stroganoff. It worked. I mean it was hearty as hell and it was just gravy and root veggies. And my people were not grossed out, and in fact, told me they liked it.<br />Here is the point. Don’t be afraid to cook. Yes you can boil water, monkeys can boil water. Don’t be afraid to take risks. What happens when we stay in our comfort zone is that we get complacent. It is only when we take the plunge into unknown water is when we truly make progress. I would be no where if I still ate out three times a day like I used to. So I say this not as an expert, but as a guy who knows what is like to fear the unknown, just do it.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-51336131625911185872009-10-13T09:55:00.000-07:002009-10-13T09:56:14.959-07:0010.13.09Fitness Tip: Gimme a Break<br />Ok, for all of those who remember Nell Carter, do not think that I am conjuring up her image while talking of fitness. I mean really. But if you want to burn more fat and calories when you walk, swim, or run? Then take a break. The rate at which your body burns fuel may be boosted even higher if you break up a long cardio session into two back-to-back 30-minute sessions with a 20-minute break in between. Here is why. It is pure science that in rest, blood levels of free fatty acids build up. That bump in fatty acids burns fat cause acid burns stuff. Circulating the level of fatty acids after they build up by hitting the aerobic a bit more cause the acids to spread and burn more fat. Yes, it sounds convoluted. But I can’t make this stuff up.<br /><br />Food Tip: Eat more greens<br />I love the taste of greens. I love escarole, spinach and kale and if I get randy, some broccoli rabe. Yes I am daring. You should be too. Greens are a terrific way to get vegetables without little to any calories. Greens are also a good source of oil. Here is how. I cook my greens in a sauté pan with a tsp of olive oil. The greens absorb the oil and wilt a bit. Then I add some chicken or vegetable stock. The oil stays in the greens, and oil is needed in our diets for heart health. Finish the greens with a bit of garlic powder and a pinch of nutmeg. Nutmeg loves greens. They could get married but nutmeg refuse to commit.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-49680894629773159682009-10-12T11:06:00.000-07:002009-10-12T11:24:07.250-07:0010.12.09Food and Fitness Tip: I should get a stipend from the American Dairy Council for this one. Drink more milk. Cow juice has several very important benefits. Consuming 1,800 milligrams of calcium a day could block the absorption of about 80 calories. So drinking milk can help you literally lose weight. Another thing, milk is good for bones, captain obvious. But here is the kicker- milk helps in recovery. If yo have ever done my boot camp, after the first day you will struggle sitting down on the toilet. In fact, I have had a number of girls tell me that their legs hurt them so badly they tried peeing standing up -unsuccessfully I might add. Therefore, I always day have a big glass of milk after you workout and you'll feel much better Here is why. Lactic acid is created hen you workout. That is the stuff that makes you not able to move. To get rid of an acid, one can need a base solution (CHEM 101). In this case, milk in the the form of lactose reacts with the acid to neutralize the acid, thus alleviating pain. So milk is nature's pain killer after a grueling day of squats, leapfrogs and lunges.<br /><br />Recipe: Berry Smoothie <br />( I know, this isn't really cooking, but its the perfect post-workout shake. In fact always have a shake after a great day of training, <span id="SPELLING_ERROR_1" class="blsp-spelling-corrected">especially</span> within one hour after your workout. This will aid in muscle growth and recovery.)<br /><br /><br />Makes 1 Serving<br />1/2 cup Low Fat Cottage Cheese<br />1/2 cup skim milk<br />1/2 tsp honey<br />1 tsp vanilla extract<br />1/2 cup frozen unsweetened mixed berries or strawberries<br />(add protein powder to get more protein if need be)<br /><br />Remember you <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">should</span> get 50% of your <span id="SPELLING_ERROR_3" class="blsp-spelling-corrected">body weight</span> in grams of <span id="SPELLING_ERROR_4" class="blsp-spelling-corrected">protein a</span> day if you are a girl, 75% of for boys.<br /><br />Therefore, if you are a girl, and weigh 150lbs, you <span id="SPELLING_ERROR_5" class="blsp-spelling-corrected">should</span> eat 75grams of protein.<br />If you are a boy and weigh 200 lbs, you should get 150 grams of protein a day.<br /><br />Put cottage cheese, skim milk, sugar, vanilla, and frozen berries in a blender.<br />Blend 1 minute or until smooth.<br />Serve immediately.<br /> 250 calories; 19 grams protein; 3 grams fiberChef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-11730742502561317632009-10-10T12:59:00.000-07:002009-10-10T13:03:07.051-07:00Are you pooped?Fitness and Food Tip: Fiber Up<br />Are you pooped all the time? One reason why people feel like crap is because, well, they have to crap more. Plain and simple, fiber makes you go more and it cleans your digestive track. Finer makes you fuller so that you don’t eat less healthy foods. Also, fiber can aid in weight loss because it detoxifies your body. Fiber’s added benefit is that because it aids in cleaning you out (literally), it aids in prevention of diseases such as heart disease and ulcers. So how much fiber should you have a day? Look at getting at least 15 to 20 grams of fiber a day. Use this guide, borrowed from the National Fiber Council to see if you are hitting the mark. <br /><br /><a href="http://www.nationalfibercouncil.org/food_chart.shtml">http://www.nationalfibercouncil.org/food_chart.shtml</a><br /><br /><br /><br /><br />Recipe of the Day: Italian Sausage Soup<br />Okay so here is a soup that is high in fiber and in flavor! It’s really easy to do as well<br /><br />1 pound turkey sausage, Italian style<br />1 clove garlic, minced<br />28oz of chicken stock<br />1 (14.5 ounce) can Italian-style stewed tomatoes<br />2 cups carrots<br />1 fennel bulb ( diced) remove prawns<br />1 cup garden peas<br />1 (14.5 ounce) can great Northern beans, undrained<br />1 package frozen spinach<br />1/4 teaspoon ground black pepper<br />1/4 teaspoon salt<br /><br />Take a Dutch oven and add oil to pan. Take sausage and cut on diagonal and brown for about three minutes. Add stock. Start to boil. Add all ingredients except for spinach. Take spinach and place in microwave for one minute in the container. Open spinach and cut into cubes, (about 6). Drop in pot, and get to boil. Reduce heat and cover. Simmer for an hour!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-78427157323252747772009-10-08T08:34:00.000-07:002009-10-08T08:37:31.148-07:00Blog entry 10.8.09Fitness Tip: Join a team.<br />This time of the year, there are several fitness activities. Football is ever prevalent which could not make me happier. Softball and soccer leagues are actively seeking members. Heck, even bowling leagues are okay. What happens these days is we see the dark skies when we leave work and think we need to go home. The shorter days of this season tricks are bodies into thinking it is time to lay around. This is a tough time of the year. If you join a sport or a league, at least you leave the house! Besides, you may opt to find some people who are more fitness savvy and you can make a fitness buddy. But fitness is a very social activity if you want it to be. If you are co-dependent, play into that trait and use it to your advantage!<br /><br />Food Tip: Demand what you want.<br />Here is the deal, when you go out to eat, you are buying a product. It is your right to alter that product if you deem it necessary to your health. Try to make sure that you ask for your food, grilled, baked poached or broiled. Avoid anything that comes from a pan, because it will be covered in salt and butter. I know that a lot of chef’s would hate to see this because they are worried about the integrity of the dish. As long as you do not send the food back or complain about it, they have nothing to argue with you. You are paying just as much as the next guy and you’ll live longer than they will. So don’t be afraid to demand what you need!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-87978368265070119852009-10-06T10:16:00.001-07:002009-10-06T10:16:58.116-07:00Blog Entry 10.6.09Fitness Tip: Stretching<br />Guilty! I don’t stretch enough. I am terrible at making the time. Plus, I am not very flexible and we all gravitate toward things we are good at. I am good at lifting weights. But I do warm up for about five minutes before I work out. You should too. Even if you don’t know how to stretch, walking quickly will loosen your muscles so that you are injury proof. You don’t need to stretch during workouts, unless you feel like it. But the key is stretching after a workout. So here is an idea- when you are watching TV later, grab a couple of pillows and sit on floor. If you are sitting on floor you will want to stretch, mainly because it’s uncomfortable. I am not saying torture yourself like Dick Cheney would say. I am saying that if you sit on the floor for a few minutes you will think about stretching more than you would if you were comfy and curled up on your sofa. So make it a point to sit on floor and work out those muscles you worked out today. And if you didn’t work out, stretch anyway for tomorrow. <br /><br />Food Tip: In my endless search to find low-card recipes, it occurred to me that my mother knew something. Okay, we never ate low-carb when I grew up. In fact, we made bread with our pasta dishes for dipping. But there is one recipe that is low-carb that Mom used to make. I never thought I’d but a dish from my youth on this blog. But I am sure glad that I can. And besides, this recipe is pretty easy and will suffice your need for starch.<br />Cabbage Rolls,<br />· 1 large head of cabbage<br />· 1 pound lean ground beef<br />· 1/2 cup instant brown rice or cooked rice<br />· 1 egg<br />· 1/2 cup finely chopped onion (fine is the key word)<br />· 1 teaspoon cinnamon,<br />· 1 can tomato soup<br />· 1 can tomatoes, diced (14oz)<br />Preparation:<br />Tear the leaves off the cabbage and cook in boiling water or steam until wilted enough to be flexible. Cool so that you can use. Mix ground beef, rice, egg, onion, and salt, pepper, and cinnamon together. Make little balls of the mixture and roll into cabbage leaf. Secure rolls with toothpicks cause they will open. Combine the soup and tomatoes in a Dutch oven or crock pot. Add cabbage and simmer for 2 hours if using Dutch oven or 4 hours if using crock pot on low.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-56934092920170961142009-10-04T16:53:00.000-07:002009-10-04T16:54:06.427-07:00Sausage festAs always, try to find the food you like to indulge in and eat it in a healthier way. Then, you won’t crave ‘the indulgences and you won’t thin, “ I can’t diet because I don’t want to give up that forever”<br /><br />Who does not love sausage? Here is healthy way of eating it<br />Sausage and Kale over Polenta Cake<br />2 lbs turkey sausage<br />1 tblsp olive oil<br />2 large heads of kale<br />1 can tomato paste<br />1 large can of diced tomatoes (28oz)<br />1cup raisins<br />1 cup chicken stock<br />1 red pepper sliced<br />1 tsp chili flakes<br />1 tsp freshly grated nutmeg<br /><br />In a large Dutch oven brown sausage for about 5 minutes a side. Add red pepper and reduce to low heat. Add chicken stock. Cook for the minutes. Remove sausage and peppers and leave liquid in pot. Add nutmeg, kale and cook til about wilted. Add remaining ingredients. Cook at low heat for twenty minutes. Add sausage and red peppers and cover. Heat for 5 minutes. Heat polenta according to box instructions in separate pot. Serve sausage and kale over polenta!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-11241143895080198302009-10-03T12:58:00.000-07:002009-10-03T12:59:10.732-07:00Something to eat all weekFood and Fitness Tip: Freeze and Eat<br />You make bad food choices because you do not have your meals made. I understand not wanting to cook when you get home. I barely want to talk to my other half because I am beat. So find something to cook that you can make on a Sunday, portion it up, freeze some, and have for rest of the week. If you have it in the house, you won’t put in the frozen pizza. Freeze some of the portions so they are in the house, but out of sight so you avoid over eating. So pick a good recipe that you can do this with…like the one below!<br /><br /><br /><br />Beef Stew Makes 8 servings<br />1 tablespoon olive oil3 pounds beef stew meat, well trimmed1 large onion, chopped4 large garlic cloves, chopped2/3 cup dry red wine3 cups canned unsalted beef broth1 can tomatoes2 tsps thyme2 tsps rosemary2 cups carrots, chopped, peeeled2 medium potatoes chopped2 cups of peas or corn or half and half<br /><br />Heat 2 teaspoons oil in large pot, and brown beef. Add onion and garlic and sauté until onion is tender, about 10 minutes. Stir in wine. Simmer until liquid is reduced to half. Add rest of ingredients. Simmer for 2 hours.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-58276685277026906452009-09-30T09:38:00.000-07:002009-09-30T09:41:03.593-07:00Comfort v. ComfortFitness Tip: Stop being comfortable<br /><br />I had a great day as a trainer today. One of my clients decided to up her ante and do something different for her cardio. She went out of her comfort zone and tried something different. That is the key to real success in weight loss. You must step out of your comfort zone. You must up the ante. Why? Because that which has made you comfortable has made you miserable and is the reason why you do not like what you see in front of you. Comfort is not the desirable option, conquering fear is. Fear is the emotion that holds you back. Comfort is the feeling that is derived form avoiding fear. Comfort is manifests in just taking a walk, eating a bowl of ice cream, and staying bed. Fear is the best feeling because once you face it, it is over. So face it!<br /><br />Food Tip: Comfort Food<br />Comfort food does not need to be bad for you. I love the feeling that comfort food gives me, I love a meat that makes me feel like I am back in the wound. Besides, if you know my mother, I refer to here as the butcher of Justice, Illinois. So here is comfort food that is not bad for you and will still give you that nice warm hug you are seeking.<br /><br />Healthy Meat Loaf Recipe<br />Ingredients:<br />1lb ground beef, extra lean<br />4 oz tomato paste<br />1/2 cup green onion, chopped<br />1/4 cup green peppers, chopped<br />1 tsp mustard<br />½ tsp red pepper flakes<br /> 1 tsp ground black pepper<br />2 cloves garlic, diced<br />1/2 tsp ground ginger<br />1/2 tsp ground nutmeg<br />1/4 cup bread crumbs, (toast a piece of whole grain bread, and run thru blender)<br />Directions:<br />Mix all ingredients together. Place in 1-pound loaf pan and bake covered at 350 °F for 50 minutes. Use a pan with a drip rack and you will not have to deal with grease. Uncover pan and continue baking for 10 minutes. That’s it. Chopping veggies is the hardest work. Prep is less than ten minutes!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-36928838735103127272009-09-29T17:14:00.000-07:002009-09-29T17:15:06.110-07:00Blog Entry 9.29Fitness Tip: Posture counts.<br />One of the greatest assets to working out is a sense of confidence. After I workout, I can usually say I walk with a sense of pride, a puffed-out chest and a feeling that I accomplished something. All of that gets wasted with bad posture. So check your posture out. And do it periodically through the day. Stand against a wall and rest the back of your head and the back of your feet against wall while keeping chin up. Slowly walk away from wall. If you remember that pose, you are in good posture. Keeping your abs tight will help you remember this position. Keeping a good sense of posture is paramount in noticing the results in the gym. It also will prevent looking hunched when you get older. No one wants to look like they should be ringing a bell at Norte Dame.<br /><br />Beef of the Day: Eye of Round<br /><br />Yes, it is beef week. So all of you haters get over it! Vegans, you will have your week next week, so keep your panties on.<br />I chose eye of round because it is an inexpensive piece of meat. Also, it is very low in fat. In fact, rarely are there specks of fat contained in the eye of round. This makes it very tricky to cook because it is very tough. Fat does tend to make things taste better doesn’t it? Eye of round is a nice alternative to roast. In fact, it can be very versatile. It is the meat used in Carpaccio. It can make great roast beef sandwiches and has enough flavor to stand alone.<br /><br />Here is the way to cook it<br /><br />Eye of round roast (about 3lbs)<br />¼ cup fresh rosemary<br />1 oz balsamic vinegar<br />Salt and pepper to taste<br />Poke holes in roast and place on baking sheet with rosemary on bottom. Cover with balsamic vinegar so that it pours into holes of roast. Preheat oven at 475. Leave uncovered and place roast in oven. Cook for 7 minutes a pound, so twenty-one minutes. Then, turn off oven and let sit in closed oven for 2 hours. DO NOT OPEN OVEN. This seems unusually but it works. Let rest 5 minutes and slice thin. I am telling you, this works!Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-45555987851982389782009-09-28T16:40:00.001-07:002009-09-28T16:40:52.893-07:00This is what's for dinnerPeople crave things. Whether it be a salty pretzel after downing some draft beer. Or a chocolate morsel after a long day of hearing people’s problems. Or maybe a stuffed pizza when you are feeling completely inadequate and are questioning your placement on earth. I am not into those things. My craving is a tad more perverse. I think about it nightly. I sometimes find myself drifting into its spell. My drug of choice is of the animal kind. I crave beef.<br /> Beef and its sanguine glory. It’s flesh that only a true man can understand. It is epitome of carnage. A vestige of veracity. It’s sublime savory sensation makes me salivate while I drown in anticipation of my next bite. The dripping juice is the liquid that sustains life. It is the pinnacle protein. And I cannot believe why people opt not to eat it.<br /> In all seriousness, beef is a great option for dinner. It is high and protein. There are also very lean cuts of beef. Sirloins, filet and roasts are options to have beef without the fatty gristle that one might think when say you order a rib eye. Beef is not some less healthy option. It is not the evil meat. So skip the chicken one night and go hog wild. (no pun, obviously)<br /> Another benefit of beef is that it is high in creatine. Creatine is necessary component in building muscle. So when you are trying to lose weight and gain muscle, beef is an easy way to make it happen. Not that I am against fish and chicken, but if you are looking for pure muscle growth, beef is the right animal (This time pun intended).<br /> Lastly, beef can actually speed up your metabolism. Beef is a very dense protein and it takes time and effort for your body to process it. The amount of energy that your body expends in breaking down beef actually burns calories because it takes a longer endothermic process to break it down. The heightened endothermic process burns calories. Just like whole fruits and fibrous greens, beef speeds up your metabolism and can make you shed some extra pounds without much effort. It won’t help if you cover the beef with mashed potatoes and gravy. But if you eat steak with say an avocado, and a spinach salad, you are going to do some great things to beef up your metabolism. <br /> So next time you say, “I try not to eat red meat”; think about this post and say, on second thought I’ll have the fillet. And welcome to beef week….Tuesday thru Friday are recipes dedicated to the bovine beauty.Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0tag:blogger.com,1999:blog-4460241645253631369.post-13648796098978340532009-09-25T16:51:00.000-07:002009-09-25T16:52:53.741-07:00Blog Entry 9.25Fitness Tip: Don’t buy home equipment<br />Here is my thing- do not but exercise equipment at your house because you just won’t use it. People spend thousands of dollars to have elliptical machines, weight benches and ab rockets. Most of you use this equipment for a week and then it becomes a very expensive drying reach for your laundry And there is a reason. You must have a dedicated area to work out in. A gym requires you to dedicate your time to working out. If you go, you will work out. If you are home, you will be distracted. Someone will call you, you will see that your floor needs vacuuming or that I really like my comfy bed and would rather be on it. So skip the equipment. Pay your monthly membership in a gym. It is worth it in the long run.<br /><br />Food Tip: Spicy before salt<br />It is a little known fact that adding some heat makes the craving salt a little less. It makes sense. Salt is a flavor enzyme and makes flavors more alive. Spice makes taste buds wake up So instead of adding salt, which cause water retention and bloating, add some chili flakes.<br /><br />Recipe: Asparagus & Parmesan Frittata<br /> <br />8 large egg whites<br />¼ cup green onions<br />1 cup frozen asparagus, diced<br />1/2 cup Non-Fat Swiss cheese<br /> ¼ cup Parmesan<br />1 tsp flour<br />1 tblsp olive oil1 tablespoon freshly grated Parmesan cheese<br /> <br />Mix all ingredients in a large bowl except for Parmesan cheese and olive oil. Heat olive oil in a thick 8 inch pan, making sure sides are well-coated at a medium heat. Add egg mixture and heat til settled completely. Place in oven with a broiler on. Sprinkle Parmesan and broil til golden. It is easy and it is a low-carb, crustless quiche!<br /> <br /> <br /> <br /> Chef (?) Kevinhttp://www.blogger.com/profile/07542545840234755604noreply@blogger.com0