UPDATE
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 Hammas 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 Walmart this weekend.
Okay so on to better things..
So a few are interested in my meals. I am anxiously awaiting my containers and refrigerator 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.
So I need one or two more of you folks to make my prepared meal business work! Hit me up if you are interested.
FITNESS TIP
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.
So let's do a simple recap.
1. Calculate you resting metabolism. Resting metabolism is what your body burns at rest.
look at http://www.shapeup.org for how to do this. Mine is 2000.
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
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.
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.
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!
Recipe of the day....
Lentil Soup
This serves a ton of people!
1.5 cup beluga black lentils
1 cup carrots diced
1 bunch kale, torn thin
1 zucchini diced
1 onion diced
1 stalk celery diced
1 cup frozen corn
1 box of chicken or veggie stock
spices
1 tbsp red pepper flakes
1 tsp fennel seed
1 tbsp curry powder
1 tbsp garlic powder
1 pinch salt
1 tbsp sage
This is simple. take the spices and mix in coffee grinder (or magic bullet if you are lucky). Add to large soup pot with remaining 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!
Wednesday, March 3, 2010
Thursday, February 4, 2010
Day 2 - research
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!
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.
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.
The website warns that you may get:
gas with oily spotting
loose stools
more frequent stools that may be hard to controlReally? I'm not sure that leaking is the way to loose weight. In fact, I can guarantee its not.
The website also says:
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.
Thanks for ruining pizza for me!
In addition, the website also says:
Eating a low-fat diet, lowers these risks.
Um, isn't that the point??????
Oh wait there is more....
pick a day to begin alli, like a weekend day so that you are close to home if you experience a treatment effect....
meaning, stay close to the john...you are going to crap yourself.....
If you are going to a social event, hold off on taking alli.
Meaning, bring the TV in the restroom, its going to be a bumpy night! I mean really. Movies like Avatar are not an option!
But the end all, be all is this:
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......
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?
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!
I thought I'd share some humor! Ill post some recipes as I am creating more. This weekend is cooking weekend!
Tuesday, February 2, 2010
February 1st, 2010 New Endeavors
The 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Thursday, January 7, 2010
January 7th, 2010
Fitness Tip of the Day: Scrap the Old Ways
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.
Food Tip: The bird
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.
Turkey stock
1 bay leaf
1 dead turkey carcass
2 carrots roughly chopped
1 stalk celery, roughly chopped
2 sprigs of rosemary
1 tsp basil
water,
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.
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.
Also, I know you tend to starve yourself when trying to lose weight. Not sure what to snack on?
Eat like a kindergarten student
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.
That's just the easy thing to do with the bird. Other recipes are coming.!
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.
Food Tip: The bird
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.
Turkey stock
1 bay leaf
1 dead turkey carcass
2 carrots roughly chopped
1 stalk celery, roughly chopped
2 sprigs of rosemary
1 tsp basil
water,
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.
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.
Also, I know you tend to starve yourself when trying to lose weight. Not sure what to snack on?
Eat like a kindergarten student
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.
That's just the easy thing to do with the bird. Other recipes are coming.!
Tuesday, January 5, 2010
January 5th, 2010
First 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.
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.
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.
Food Tip: Plan for the week
I can't say this enough. If you don not cook your meals and pre-portion them ahead of time, you will make bad choices 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.
My big tip: Roast a turkey.
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.
Tomorrow: Stayed tuned for fast recipes to do with that turkey breast, beside a sandwich.
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.
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.
Food Tip: Plan for the week
I can't say this enough. If you don not cook your meals and pre-portion them ahead of time, you will make bad choices 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.
My big tip: Roast a turkey.
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.
Tomorrow: Stayed tuned for fast recipes to do with that turkey breast, beside a sandwich.
Tuesday, November 3, 2009
5 steps
The 5 steps you need to start a “diet.” This is what I am doing and I want to share with you.
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.
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 think twice before what you eat if you have to write it down.
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.
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.
5. Throw away the starches. For the first few days of a diet, avoid starch. Yes we need carbs for energy. But try to get carbs 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.
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.
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 think twice before what you eat if you have to write it down.
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.
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.
5. Throw away the starches. For the first few days of a diet, avoid starch. Yes we need carbs for energy. But try to get carbs 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.
Monday, November 2, 2009
November 1st, a day late
November 1st, 2009 (all my posts will be a day late for I will writing late at night these days)
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.
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.
Therefore, ill will report how today went tomorrow; In the meantime, enjoy a recipe while I enjoy another 30 minutes on the Stairmaster.
My famous Moroccan meatballs
Here is the best recipe I have, truly!
My Famous Meatballs 2 lbs ground turkey
2 pieces of stale bread (or not so stale)
1 oz milk
1 tbsp garlic powder,
2 tbsp ginger
1 sprig of clove
1 pinch of nutmeg
1 tsp of fennel seed
1 tbsp minced onion (dried is great)
1tsp oregano
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.
Sauce.
2 28oz cans of tomatoes
1 bunch cilantro
1 red pepper, roasted and peeled
1 bunch basil
1 tsp cinnamon
Juice of one lime
1 pinch red pepper flakes
½ with onion
1 tbsp of masala (Indian curry seasoning) You can find at whole foods
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,
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.
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.
Therefore, ill will report how today went tomorrow; In the meantime, enjoy a recipe while I enjoy another 30 minutes on the Stairmaster.
My famous Moroccan meatballs
Here is the best recipe I have, truly!
My Famous Meatballs 2 lbs ground turkey
2 pieces of stale bread (or not so stale)
1 oz milk
1 tbsp garlic powder,
2 tbsp ginger
1 sprig of clove
1 pinch of nutmeg
1 tsp of fennel seed
1 tbsp minced onion (dried is great)
1tsp oregano
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.
Sauce.
2 28oz cans of tomatoes
1 bunch cilantro
1 red pepper, roasted and peeled
1 bunch basil
1 tsp cinnamon
Juice of one lime
1 pinch red pepper flakes
½ with onion
1 tbsp of masala (Indian curry seasoning) You can find at whole foods
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,
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