Monthly Archives: September 2009

Albacore Lettuce Wraps

Posted by Doug Doug 18,September 2009 Leave a comment
Albacore Lettuce Wraps

tunawrap
Tuna is one of those healthy items that’s found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.  You can find tuna without preservatives at Whole Foods and Trader Joes’ and amazingly they cost exactly the same as your well known names.
Yield: 2 servings

Here’s what you need…

  • 1 can albacore chunk tuna, packed in water
  • 2 Tablespoons finely chopped white onion
  • 1/2 red bell pepper, finely chopped
  • 1/2 yellow bell pepper, finely chopped
  • 1/2 apple, finely chopped
  • 2 Tablespoons all natural light canola oil mayo or soy based Noyanaise
  • 1 Tablespoon organic lite ranch salad dressing
  • 1 teaspoon dried dill
  • 4 large lettuce leaves, washed
  • Pepper to taste
  1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
  2. Add the mayonnaise mixture to the tuna and mix until well combined.
  3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

Check These Books Out, Click Below:
The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

Raw Power! Building Strength and Muscle Naturally

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Lentil Fruit Salad

Posted by Doug Doug 18,September 2009 Leave a comment
Lentil Fruit Salad

lentil saladThis recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving

Here’s what you need…

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium ORGANIC strawberries, chopped  ( trust me! At least buy organic strawberries.)
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar  or try Paul Newman’s Balsamic Vinegrette
  • Sea Salt and pepper to taste
  • Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  • Add balsamic vinegar to the lentils and fruit, mix until well combined.

    • Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

    Check this book out, click below:

    The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

    Raw Power! Building Strength and Muscle Naturally

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    Organic Fresh Vegetable Tacos

    Posted by Doug Doug 18,September 2009 Leave a comment

    There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast or chopped up tofu. Serve with sliced avocado and a side of salsa. Servings: 6

    Here’s what you need…
    Always organic when possible :)
    1 teaspoon olive oil
    2 cloves garlic, minced
    1 medium onion, chopped
    2 cups asparagus, cut into 1 inch pieces
    1 cup sweet peppers, chopped (red, yellow, orange or all three!)
    3 ears of corn, kernels shaved off
    1 (15 oz) can pinto beans, drained and rinsed
    1/4 chopped cilantro
    6 whole wheat tortillas…I personally like the bearito hard shell organic found in Whole Foods.
    1 avocado, sliced
    Salsa….try the Trader Joes Authentic Salsa, it’s great. If no Trader Joe’s then try Green Mountain.
    Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
    Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
    Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
    Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
    Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.
    You can even add Homestyle BBQ sauce to this blend to make it a little different.
    Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

    Check These Nutrition Books Out, Click Below:

    The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

    Raw Power! Building Strength and Muscle Naturally

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    Great Ab Exercise

    Posted by Doug Doug 18,September 2009 Leave a comment

    abs

    To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x per week @ 20 plus minutes.  Takes work!  So don’t let anyone tell you its easy.  Obviously, if you’re a genetic freak and can burn anything you eatthen don’t worry.  If your like 99 percent of the population, then you must have the right plan.  The bicycle will hit your lower, upper and obliques if done properly!  Great ab exercise to add to your routine.

    Bicycle:  see video on bottom.

    Step 1: start in crunch position (flex up, navel pulled in, shoulder blades off ground, hands on ears, chin inch off chest)

    Step 2: bring feet off ground, toes pointed, knees bent 90 degrees.

    Step 3:   as you begin to kick right foot out with pointed toe, ….simutaneously bring your right shoulder and right elbow over toward your left bent knee in a twisting position.  TIP:  Pretend your Right Shoulder blade, Shoulder and elbow are resting on a board, all of these should twist along one line.  Think of your right shoulder touching your left knee not your elbow.  This way you’ll focus on bringing your whole body over rather than just your elbow.  You want to twist your obligue not your arm.  TIP: make sure your hips stay centered and on the ground while performing this exercise.  Think of a ball on your navel and don’t let that ball roll off.

    Step 4:  now, your right leg should be locked out and at approx. 45 degree angle to the ground ( higher if your a beginner or back problems, lower if your abs are conditioned) and your right elbow and shoulder should be twisted toward your left knee. 

    Step 5: Now at same time as your right leg gets pulled STRAIGHT Back to the 90 degree position and your right elbow, shoulder will be brought back towards the floor.   Your left foot and leg will press straight out into locked position and you’ll  simutaneously bring your left shoulder and left elbow over toward your Right bent knee in a twisting position.


    Yogaaccessories.com

    Some Common Mistakes people Do:

    1. Rock Back and Forth to fast.
    2. Only move their elbows and head.
    3. Let thier feet just hang in the air and when they draw their feet back it’s not straight back into the 90 degree position.
    4. Bring their hips off the ground while twisting side to side

    How to perform:(right and left equals 1 rep)

    Beginner: 15 seconds or 15 repetitions : Active Rest 15 seconds with 3-5 push ups         Circuit: 5-7 x

    Intermediate: 30 seconds or 30 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 5-8 x

    Advanced: 60 seconds or 50 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 4-8 x

    Recommended Ab Exercises to do along with the Bicycle:

    Hanging leg raises/ Incline Sit Ups/ Plank on Balance Ball/ Kettle Ball Chops/ Power Push Ups

    See Video of one of my clients. Click Here

    Do You need more ab exercises? Then take a look at this site, Click Here!

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