Monday, September 14, 2009
I am back, September 14th
Food Tip: Find something great you can use all week. I love to have a week that we have a theme. This week’s theme is pesto at our house! It can give you a lot of creativity. I love taking one ingredient and seeing how far I can go with it!
Fitness Tip: Avoid crunches.
You can do crunches all day, but if you have a tummy it does no good. All you end up doing is making your stomach stick out more. Save your time. Do some Pilates (and if you don’t know how, see me) Additionally, running and cardio can work your core if you concentrate on contracting and twisting those stomach muscles. Twisting is key to working those abs.
Presto It’s Pesto
This is the time of the year that basil comes out of my garden like weeds in the Sanford and Son house down the street. In fact, its like a Tuscan tundra out there. Pesto is a wonderful garnish on most dishes. Everyone needs oil for heart health and for joint lubrication. Oil is also a fatty acid which is the primary fuel in cardiovascular exercise. This week is devoted to pesto. Why? I love it ever so. Plus, I totally need to unload some. Today, I am going to teach you how to make the pesto. The rest of the week, I can going to show you how to use it. Pesto is wonderful because it freezes perfectly. Get an ice cube tray, freeze some pesto cubes, and you will have a perfect amount of pesto anytime! I am a genius, I know.
INGREDIENTS
¼ cup green pistachios
1/2 teaspoon salt
Pinch of red pepper flakes
1/4 teaspoon black pepper
2 cloves minced garlic
1 sprig of thyme
1 cup basil leaves
1/4 cup parsley leaves
½ of a lemon (zested) you will not need the juice, so save juice for something else
1/2 cup extra virgin olive oil
½ part-skim parmesan cheese
Directions
Place pistachios, salt, peppers, garlic, thyme, basil, lemon zest, and parsley in to a blender or food processor. Turn the blender on, and add the olive oil in a slow, steady stream. Continue processing until a soft paste has formed. Do not dump in cheese, rather fold it into pesto. This is key, or else you will have Elmer’s glue!
Wednesday, September 9, 2009
9/9/9
Food Tip: Say no to TV
Are you kidding me? If it were not for reality television competition shows I would not have friends, nor a social life. I go out about as much as Anne Frank did. (lighten up!) I love to unwind in front of my TV. But it is so bad to eat in front of the TV. Studies (and not, we have WMD’s studies) have shown that people eat more when they are watching television. Therefore, eat at the dining room table. You will talk more and eat less. I mean really, it just makes sense.
Fitness Tip; Jump Rope
People ask me what the best cardio exercise is all of the time. The best one is jumping rope. It burns the most calories in the shortest amount of time. Additionally, it activates both fast and slow-twitch muscle fibers. Why do you think boxers are so ripped? it’s the jumping rope. Its probably all the hormones too….but stick with the rope.
Alcohol
I promised you some alcohol tips….
Here are a few
Beer: Skip the light stuff and drink the regular. I have an unproven but logical theory; if you drink the regular beer, you will be more satisfied and full. If you drink the light beer, you will drink more to satisfy you. Therefore, drink the regular stuff. let’s face it, it tastes better and it is more filling.
Booze: The alcohol is not where the calories are hidden. Calories are in the mixers with the alcohol. In fact, alcohol is processed by the liver and not the stomach. Therefore, weight gain based on alcohol is not the issue.- but the sugars are! Drink no-sugar mixers like soda water. Avoid juice, tonic, and regular sodas. If you are going to purge, drink a dry martini.
Wine: Skip it. It is sugar and its detrimental to your diet. Don’t even start with the antioxidant thing. One glass is ok. But do you ever have one glass of wine? I mean it goes bad. If you can’t save it properly, it is not worth opening.
Are you kidding me? If it were not for reality television competition shows I would not have friends, nor a social life. I go out about as much as Anne Frank did. (lighten up!) I love to unwind in front of my TV. But it is so bad to eat in front of the TV. Studies (and not, we have WMD’s studies) have shown that people eat more when they are watching television. Therefore, eat at the dining room table. You will talk more and eat less. I mean really, it just makes sense.
Fitness Tip; Jump Rope
People ask me what the best cardio exercise is all of the time. The best one is jumping rope. It burns the most calories in the shortest amount of time. Additionally, it activates both fast and slow-twitch muscle fibers. Why do you think boxers are so ripped? it’s the jumping rope. Its probably all the hormones too….but stick with the rope.
Alcohol
I promised you some alcohol tips….
Here are a few
Beer: Skip the light stuff and drink the regular. I have an unproven but logical theory; if you drink the regular beer, you will be more satisfied and full. If you drink the light beer, you will drink more to satisfy you. Therefore, drink the regular stuff. let’s face it, it tastes better and it is more filling.
Booze: The alcohol is not where the calories are hidden. Calories are in the mixers with the alcohol. In fact, alcohol is processed by the liver and not the stomach. Therefore, weight gain based on alcohol is not the issue.- but the sugars are! Drink no-sugar mixers like soda water. Avoid juice, tonic, and regular sodas. If you are going to purge, drink a dry martini.
Wine: Skip it. It is sugar and its detrimental to your diet. Don’t even start with the antioxidant thing. One glass is ok. But do you ever have one glass of wine? I mean it goes bad. If you can’t save it properly, it is not worth opening.
Monday, September 7, 2009
Blog Entry Labor Day
Sorry for the delay, but its labor day and I have chosen not to labor!
Food Tip: Balance the meal
I know that a lot of the people that read this blog do not cook. I hope that at least you are thinking about cooking. Therefore, I want you to envision a good meal. Think of chinette paper plate with those little dividers. Think of a meal in three sections: protein, vegetable and starch. Now if you are trying to loose weight, the starch should include either rice, or another leafy green. A good rule of thumb is think of your protein first, then fill up with veggies and carbs. If you think of the carb as the basis for your meal, you are setting yourself up for failure!
Fitness Tip: Check your heart rate.
Knowing your heart rate is key in cardio exercise. If you don’t get your cardio to a level that is desired, you are just spinning your wheels (literally if you are on a bike). Therefore, check your heart rate in your exercise. A good website for more information is
http://www.heartmonitors.com/exercisetips/heart_rate_basics.htm
Recipe: Egg Muffinski’s (they are just like Egg McMuffins but for made by Polish people)
Serves 4
4 whole wheat English muffins (toasted)
6 eggs
½ ground turkey
1 tsp grape jelly
1 tsp garlic powder
1 tsp ground fennel seed
1 apple diced
1 tbsp oatmeal
Toast the muffins and place on side. Scramble the eggs and divide into 4 servings using the top of the muffin as a guide of size and shape. In a large bowl combine the remaining ingredients. Make into four patties using the top of the muffin as a guide for size and shape. Take patties and grill.(perfect for a George Foreman, if I had one) Drain grease and stack on muffins with eggs. Add cheese if desired. The apples give it the twist it needs!
Food Tip: Balance the meal
I know that a lot of the people that read this blog do not cook. I hope that at least you are thinking about cooking. Therefore, I want you to envision a good meal. Think of chinette paper plate with those little dividers. Think of a meal in three sections: protein, vegetable and starch. Now if you are trying to loose weight, the starch should include either rice, or another leafy green. A good rule of thumb is think of your protein first, then fill up with veggies and carbs. If you think of the carb as the basis for your meal, you are setting yourself up for failure!
Fitness Tip: Check your heart rate.
Knowing your heart rate is key in cardio exercise. If you don’t get your cardio to a level that is desired, you are just spinning your wheels (literally if you are on a bike). Therefore, check your heart rate in your exercise. A good website for more information is
http://www.heartmonitors.com/exercisetips/heart_rate_basics.htm
Recipe: Egg Muffinski’s (they are just like Egg McMuffins but for made by Polish people)
Serves 4
4 whole wheat English muffins (toasted)
6 eggs
½ ground turkey
1 tsp grape jelly
1 tsp garlic powder
1 tsp ground fennel seed
1 apple diced
1 tbsp oatmeal
Toast the muffins and place on side. Scramble the eggs and divide into 4 servings using the top of the muffin as a guide of size and shape. In a large bowl combine the remaining ingredients. Make into four patties using the top of the muffin as a guide for size and shape. Take patties and grill.(perfect for a George Foreman, if I had one) Drain grease and stack on muffins with eggs. Add cheese if desired. The apples give it the twist it needs!
Saturday, September 5, 2009
Blog 9.5- Home Sweet Buttery Home
It is difficult to write about cooking when you have been kicked out your own kitchen. My mother is here. My father is too (but he does not cook-and if he did, he would be thrown out of the kitchen as quickly as Hitler would be kicked out of a Woody Allen movie).
I am forced into exile of the culinary kind, akin to that of Moses- but instead of the land of milk and honey, it’s the land of butter and cow intestine. If it is not cased within the stomach of another animal, it is not edible in my mother’s eyes. It not kosher. Sacrifice is not in my family’s vocabulary.
I know that my business alias is Will Power. I believe I have it in me to limit my consumption of these delectable goodies. We have pierogis, which are meat dumplings. We have sauerkraut, which is flavored by the drippings of meat. We have roasts, ribs, shoulders, blades, butts and every undesirable fatty part of an animal. What people pay me to alter, I see sitting in my refrigerator. It is not unlike a plastic surgeons office. And I salivate at the sight of a slow-cooked meat glistening in the juices of its rendering.
But this visit has shown me something as a trainer. I know what every client goes through. I understand when you say I can’t possibly lose weight this weekend or be good on my diet because I am going home. I understand what you are saying. But its simply not true. You can still be good and here is how.
First of all, limit yourself. Take a plate of the food and say that is it. Enjoy it, savor it, and say that is all. That’s the Will Power approach. (Get your superhero cape ready!)
Here is another way…avoid the starch. If you eat the meat, fill up on veggies and avoid the starch. You may not loose any weight but you certainly won’t gain as much. This sounds a lot like Atkin’s. Yeah I know. I am not embracing it as a lifestyle choice, but it does the pinch in a stressful home-invasion scenario.
Also, continue to exercise. So if you are visiting your parents or whomever, bring you running shoes. Walk it off! Run it off, Bring an exercise band! Do something when you wake up. If you burn the calories, then eat, you wont gain weight. You won’t lose, but not gaining is victory I and of itself.
But here is the best way. Intervene!
We all know that food is an expression of love. My mother cooks for me because that is her way to show she loves me. She does it in excess because its her way of saying, you are my son and I will always take care of you. I get it. So tell them you get it! Tell them that you do not need to tell me you love me based on food. Food is nutrition, not love. Tell them that showing you love me at this time in my life would be for me to make my own choices. I am telling you this…if you can do this , you will make the biggest breakthrough.
So I am off to enjoy so encased meat. I mean, who does not love the idea of a meat juices grease sliding down your face along with the inaugural games of football. I am in heaven, but I have it under control. You can too. So don’t give up.
I am forced into exile of the culinary kind, akin to that of Moses- but instead of the land of milk and honey, it’s the land of butter and cow intestine. If it is not cased within the stomach of another animal, it is not edible in my mother’s eyes. It not kosher. Sacrifice is not in my family’s vocabulary.
I know that my business alias is Will Power. I believe I have it in me to limit my consumption of these delectable goodies. We have pierogis, which are meat dumplings. We have sauerkraut, which is flavored by the drippings of meat. We have roasts, ribs, shoulders, blades, butts and every undesirable fatty part of an animal. What people pay me to alter, I see sitting in my refrigerator. It is not unlike a plastic surgeons office. And I salivate at the sight of a slow-cooked meat glistening in the juices of its rendering.
But this visit has shown me something as a trainer. I know what every client goes through. I understand when you say I can’t possibly lose weight this weekend or be good on my diet because I am going home. I understand what you are saying. But its simply not true. You can still be good and here is how.
First of all, limit yourself. Take a plate of the food and say that is it. Enjoy it, savor it, and say that is all. That’s the Will Power approach. (Get your superhero cape ready!)
Here is another way…avoid the starch. If you eat the meat, fill up on veggies and avoid the starch. You may not loose any weight but you certainly won’t gain as much. This sounds a lot like Atkin’s. Yeah I know. I am not embracing it as a lifestyle choice, but it does the pinch in a stressful home-invasion scenario.
Also, continue to exercise. So if you are visiting your parents or whomever, bring you running shoes. Walk it off! Run it off, Bring an exercise band! Do something when you wake up. If you burn the calories, then eat, you wont gain weight. You won’t lose, but not gaining is victory I and of itself.
But here is the best way. Intervene!
We all know that food is an expression of love. My mother cooks for me because that is her way to show she loves me. She does it in excess because its her way of saying, you are my son and I will always take care of you. I get it. So tell them you get it! Tell them that you do not need to tell me you love me based on food. Food is nutrition, not love. Tell them that showing you love me at this time in my life would be for me to make my own choices. I am telling you this…if you can do this , you will make the biggest breakthrough.
So I am off to enjoy so encased meat. I mean, who does not love the idea of a meat juices grease sliding down your face along with the inaugural games of football. I am in heaven, but I have it under control. You can too. So don’t give up.
Thursday, September 3, 2009
Blog Entry 9.3
Food Tip: Make an omelet
Making an omelet takes no more time than making some scrambled eggs in the morning. I guarantee you that if you make an omelet you will not have the craving of starches like buttery bread, etc. Stick some veggies in an omelet and call it day. It is a better way to introduce carbs and protein in your meal.
Fitness Tip: Take a class
Seriously, this is great for people who do not workout. See if your gym has classes. If they have a class, it is a great way to bring diversity to your workout. Also, classes start and have an end time. Therefore, you are obligated to stay. This may force you to stay longer than usual - which let's face it, isn't that bad. I mean its not waterboarding- yo know when it will be over.
Recipe: Skillet Sensation
1/2 cup frozen corn
1/2 cup frozen broccoli
1/2 cup frozen cauliflower
1 can diced tomatoes with chilies
1 box of Spanish rice mix
2 chicken breast, cubed or diced raw
1 tsp chili garlic sauce
1 tsp garlic
This is my go to when I'm not feeling it!
Follow the directions on box of rice. When boiling water, add veggies and chicken. When skillte boils, add rice and if there is a seasoning packet, add it. Add my ingredients, bring to a boil and cover. it's so easy but sometimes, it's the best meal.
Here is the point, don't think the recipe on the box limits you! Take some chances and play with ingredients. It's just food. No one knows how good things can possibly get if you just follow the directions.
Making an omelet takes no more time than making some scrambled eggs in the morning. I guarantee you that if you make an omelet you will not have the craving of starches like buttery bread, etc. Stick some veggies in an omelet and call it day. It is a better way to introduce carbs and protein in your meal.
Fitness Tip: Take a class
Seriously, this is great for people who do not workout. See if your gym has classes. If they have a class, it is a great way to bring diversity to your workout. Also, classes start and have an end time. Therefore, you are obligated to stay. This may force you to stay longer than usual - which let's face it, isn't that bad. I mean its not waterboarding- yo know when it will be over.
Recipe: Skillet Sensation
1/2 cup frozen corn
1/2 cup frozen broccoli
1/2 cup frozen cauliflower
1 can diced tomatoes with chilies
1 box of Spanish rice mix
2 chicken breast, cubed or diced raw
1 tsp chili garlic sauce
1 tsp garlic
This is my go to when I'm not feeling it!
Follow the directions on box of rice. When boiling water, add veggies and chicken. When skillte boils, add rice and if there is a seasoning packet, add it. Add my ingredients, bring to a boil and cover. it's so easy but sometimes, it's the best meal.
Here is the point, don't think the recipe on the box limits you! Take some chances and play with ingredients. It's just food. No one knows how good things can possibly get if you just follow the directions.
Wednesday, September 2, 2009
Blog Entry 9.2
Dear Followers.
I lost a very good friend today. Last night, I did not take the news very well. I felt that today I would give my pal the best tribute that I could.
My George Foreman Grilling Machine broke. It was on it's last leg - but I did not want to part. I always thought he would flourish once more. Alas, he is gone.
I must say he has been a good friend. I remember all of the chicken that he cooked so evenly. I loved how he made grilled cheese sandwhich without any added butter. And the quesadillas. Those were days. He made me find healthy alternatives to cooking. He practically started a revolution.
George, you never let me down. You never overcooked my meals. You never gave me something difficult to clean. I remember the days when I could just wipe you clean with a paper towel.
I weep thinking of you. I miss how you dripped the excess fat out of my burgers. I miss how your light would shut off when you said the food is done. Now your light is off for good.
Your timing could not be worse. My BBQ grill ran out of gas. But there is never a good time to loose a friend. the friend with whom I discovered the world of paninis.
You were a great pal. Mom and Dad, when you visit tomorrow,we must dispose of my dear friend - then go to Target to buy his cousin.
I lost a very good friend today. Last night, I did not take the news very well. I felt that today I would give my pal the best tribute that I could.
My George Foreman Grilling Machine broke. It was on it's last leg - but I did not want to part. I always thought he would flourish once more. Alas, he is gone.
I must say he has been a good friend. I remember all of the chicken that he cooked so evenly. I loved how he made grilled cheese sandwhich without any added butter. And the quesadillas. Those were days. He made me find healthy alternatives to cooking. He practically started a revolution.
George, you never let me down. You never overcooked my meals. You never gave me something difficult to clean. I remember the days when I could just wipe you clean with a paper towel.
I weep thinking of you. I miss how you dripped the excess fat out of my burgers. I miss how your light would shut off when you said the food is done. Now your light is off for good.
Your timing could not be worse. My BBQ grill ran out of gas. But there is never a good time to loose a friend. the friend with whom I discovered the world of paninis.
You were a great pal. Mom and Dad, when you visit tomorrow,we must dispose of my dear friend - then go to Target to buy his cousin.
Tuesday, September 1, 2009
Blog entry 9.1
Food tip: Buy in season.
I think we all have our favorite foods. Sometimes we just have to adapt. When it comes to vegetables ,the best advice that I can give you is to buy in season. Not only will it taste better, but the prices are lower when in season. This may force you try something else. I remember when my other half hated Brussel sprouts. But now in the winter, he can’t get enough!
Fitness tip: Supersets
Ok, so sometimes we fatigue. Let’s face it, the gym can get boring. That is unless you have me as your trainer. Here is a bit of advice - the superset. Pick two opposing muscle groups, like biceps and triceps, and rotate one exercise from each muscle group back to back without break. This will cut the rest time significantly and keep you fresh from over-thinking in the gym. Plus it will get your heart-rate going too!
Recipe: My Famous Meatballs
2 lbs ground turkey
2 pieces of stale bread (or not so stale)
1 oz milk
1 tbsp garlic powder,
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 5 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. Place in some store- bought marinara or whatever and enjoy pasta or some polenta!
I think we all have our favorite foods. Sometimes we just have to adapt. When it comes to vegetables ,the best advice that I can give you is to buy in season. Not only will it taste better, but the prices are lower when in season. This may force you try something else. I remember when my other half hated Brussel sprouts. But now in the winter, he can’t get enough!
Fitness tip: Supersets
Ok, so sometimes we fatigue. Let’s face it, the gym can get boring. That is unless you have me as your trainer. Here is a bit of advice - the superset. Pick two opposing muscle groups, like biceps and triceps, and rotate one exercise from each muscle group back to back without break. This will cut the rest time significantly and keep you fresh from over-thinking in the gym. Plus it will get your heart-rate going too!
Recipe: My Famous Meatballs
2 lbs ground turkey
2 pieces of stale bread (or not so stale)
1 oz milk
1 tbsp garlic powder,
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 5 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. Place in some store- bought marinara or whatever and enjoy pasta or some polenta!
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