Monthly Archives: November 2009

High Protein, Low Fat and fast Black Bean Salad Recipe

Posted by Doug Doug 29,November 2009 Leave a comment

beanLately, I’ve received some emails from people requesting my favorite vegeterian recipe.  Well, hands down my black bean salad recipe is the best because it’s fast, cheap, healthy and versatile.  I make a big bowl of this every other week and add it to brown rice, small portion of pasta, grilled chicken, salad greens, guacomole, salsa, grilled lean beef, tofu and the list goes on!  It makes a great snack too…. A few bites and it should stop the hunger pains.

So here it is, Black Bean Salad Recipe:

Food Ingredients Needed:

  • 2-15 ounce cans of 365 organic Whole Foods Black Beans
  • 1-15 ounce cans of 365 organic Whole Foods Kidney Beans
  • 1/2 cup frozen organic sweet corn kernals
  • 1 medium red onion
  • 2-3 cloves of garlic
  • 1 large organic red pepper
  • 1 large organic carrot
  • 1 lime
  • 1/2-1 cup Bragg’s Apple Cider vinegar (raw-unfiltered)
  • 1/4-1/2 cup canola oil (I suggest using oil for taste and to add a healthy fat.  I know some of you are fearfull of fat but don’t be)
  • sea salt (tbsp or to taste)

Utensils Needed:Garden Of Life FucoThin - 90 Softgels

  • Large mixing bowl
  • Rounded mixing spoon.
  • Chopping knife
  • Storage Container with lid.

Drain and thoroughly rinse all beans( I use 365 organic because NO preservatives added!!!). Place in large mixing bowl.  Chop and cube small all veggies plus garlic.  Add the chopped mix to the bowl along with the corn. 

Squeeze the lime into the apple cider mix lightly. Stir the cider mix and add 1 tbsp sea salt.  Pour this mixture into the bean and veggie mix while stirring until all added.  Lastly, stir and add the canola oil.

Mix for another minute.

Let sit for at least an hour before eating.  The longer it sits the better it gets.

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Healthy Turkey Day Tips That may Help You from Packing On the Calories

Posted by Doug Doug 25,November 2009 Leave a comment

thxgivingHey, it’s turkey time….ready set go!!!! It’s really an excuse for many of you to stuff your face and put as many pounds on between now and Christmas.  Honestly, is it the food that’s so important or is it just an excuse to just gorge.  Well, if you think back to every thanksgiving and you always say  the next day, ” I don’t know why I ate so much!!! I feel like shit!”  Then it’s time to change.

Does this mean that you can’t enjoy yourself in tasting the different foods.  NOOO! It means just making better choices and maybe trying different tips that may help you stay on track or start a better mindset between now and Christmas.

So, with all that said.  Here’s a list of some tips you may try.  For those who know me, I’m really not into little tips, tricks or whatever but I’ve got a bunch of emails suggesting some advice.

  1. Wake up early and start the thanksgiving with a quick intensive cardio session that includes lots of , sprinting, push ups, pull ups and at least 10 continuous minutes of circuit training with weights (15-25 reps).. If you don’t have 30 minutes then find a steep hill in the area and sprint up and jog down it for 5-3 minute sessions with 30 second to 1 minute rest in between each session.  Stretch  your legs, back and warm up before , slow jog.  If you can’t run then jump rope or jumping jacks.  Also, a power yoga session is a good workout.
  2. Take a long walk with your family after eating.
  3. Eat a light breakfast with preferably protein (egg whites) and fruit or a protein smoothie after working out.
  4. Drink a glass of organic wine (no sulfates) at dinner rather than beer.
  5. Drink alot of water throughout the day
  6. Prepare a healthy meal that you love to eat to the dinner if your traveling so you know at least that if everything else is unhealthy that you can rely on your dish.
  7. Eat a low fat yogurt an hour before eating may take the edge off from overeating (doubt it but give it a try)
  8. Go for one serving and try just a sampling of all the foods you like.  Eat more of what’s healthier.j
  9. Watch out for the high carb and high fat dishes (mashed potato, casseroles, cream dishes,egg nog, ice cream and deserts)
  10. Chew slower and talk more.  Enjoy the company more than the food.  It takes a while before your stomach and brain create a synapse that your actually full.
  11. Eat lots of salad greens, carrot sticks, celery and hummus. 
  12. Since it’s  thanksgiving ….go for the cranberry sauce rather than the butter and sour cream (light sour cream will save you lots of calories).
  13. Try to only have a slither of the deserts you love.  Eating cookies and small finger foods can be dangerous because they tend to become a full meal by the time dinner is actually served.
  14. Create a mind map of the workout you want to do the next day.  This may help you eat less or healthier knowing that you want to train hard.
  15. Remember, how you feel after drinking to much or eating unhealthy the next day.  This may save you from eating three pieces of chocolate cake.

 

Well, I hope these help you with something.  It is only one day but for some of you it’s a kick start to say,” I’ll wait to New Years to actually start eating healthy or get in shape.”  Just eat less of the bad stuff and more of the good things.  Eating a little of the bad won’t kill you and some of you can burn off anything. 

By the way, Happy Thanksgiving.

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Tuna Consumption: The Good and Bad! For You and It’s Population.

Posted by Doug Doug 23,November 2009 Leave a comment

tunaThe heart-health benefits of eating fish has been long known by the general public.   Over the last few years,  the craze for eating  fish that contain high amounts of the long-chain omega-3 fatty acids — DHA and EPA omega-3 — such as tuna,swordfish and salmon has increased dramatically.  The high levels of omega-3 fatty acids have been known to reduce one’s triglycerides, heart rate, blood pressure, and atherosclerosis.

So, what do a majority of people do when they find out something is good for them or they like it?  Yep, you got it.  They don’t eat or take it in moderation.  They actually take, buy and reap whatever and whenever they can get at massive quantities.  Sounds like politics right?

Anyhow, this over consumption and overfishing leads to something that goes from a positive benefit to both a negative health and environmental disaster.

Overconsumption:

Fish higher on the food chain begin to accumulate higher than normal Mercury levels as they eat other fish that contain small levels of Mercury and methyl-mercury.  Tuna is one of those fish that tend to store higher than normal levels of Mercury in their viscera.   Hence, as I stated above, most people over consume and tend to think more is better.  Guess what?  This is why obesity, illness and every other food related disease has skyrocketed.  High levels of mercury has been to have negative impact on Fetal Neurodevelopment.  Some studies pointing to a correlation of a higher stroke incidence.

Overfishing Tuna:

The demand for Bluefin tuna  around the world has attributed to the tuna population in the Atlantic Ocean to decline over 70% in the last 30 years.  Many scientist predict overfishing for tuna and other popular fish will wipe out the breeding population of Atlantic bluefin tuna by 2012.  The demand for sushi has escalated which creates more demand from Japan to build vast Mediterranean fleets to set up miles and miles of nets and to use illegal spotter planes to track the warm-blooded tuna.  Slaughtering off the population which leads to a cascade affect of other fish becoming wiped out.

Summary:

Tuna is a great source of  lean protein and omega-3 fats.  Yet, eat tuna sparingly throughout the month and rotate your foods.  Never eat too much of anything.  Purchasing a cold pressed omega-3 supplement is a great way to get all the benefits of fish oil without the high levels of mercury.

Most adults will not see the ill affects of over-consuming too much tuna or fish that contain higher levels of mercury.  Young children, infants and Pregnant women should definately eat smaller quantities of fish containing the higher levels of mercury such as tuna, swordfish, shark,king mackeral or tilefish.  Fish that are lower in mercury are shrimp, canned light tuna, salmon,pollock and catfish.  Albacore tuna has higher levels of mercury than light tuna.  Note: fish sticks etc..are usually made of Pollock or cod and contain lower levels of mercury.  Teens and adults can eat up  to 12 ounces of the fish lower in mercury per week and 6 ounces of fish higher in mercury.  Yet, I would not give any fish high in mercury to young children, infants or pregant women.

Oh ya, save the tuna and cut back on its consumption.  Try the other varieties of fish and enjoy!

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#1 Workout Excuse-Time…Finding time to workout can be tough!

Posted by Doug Doug 16,November 2009 Leave a comment

clockThe number one reason why people don’t exercise is that they don’t have time.

At least that’s what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It’s no wonder that exercise quickly takes a backseat to holiday activities.

You don’t have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify 4 30-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Here are some othe tips that can work but they take a little change in behaviour:

  1. If you have to get to work by 7am then get up at 5am with your workout gear ready to go the night before. Hit the road, treadmill or your local gym. Best is to do an In-Home workout which can be fast, intensive and effective to burning calories and building muscle. Example, boxing workout with a heavy bag, bands, pull ups, sit ups, cardio sprints (jumping jacks, bike, treadmill,outside etc…). I know some of you are saying that everyone is sleeping in the house. Well then hit the road and dress appropiatley…at least you can get your cardio done.
  2. Sign up to a gym that’s close to your work.  That way you can work out early and shower up.  Plus, the days you workout at work during your lunch break you could bag a quick lunch that you could eat after you workout….What’s more important? Getting in shape or eating at work????  It’s all based on your goal.
  3. Get your cardio done early in the morning and add a fast, intensive 15 minute resistance workout for abs, arms, legs…etc..for later at night.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:
Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example for beginners : Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:Garden Of Life FucoThin - 90 Softgels
Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions

 

 

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