Posted in Recipe on January 27, 2012
Ingredients
6 egg whites
1 whole omega-3 egg
1 green pepper
1/2 small onion
1 slice cheddar (28 ounces)
2 tsp of coconut oil
6 oz turkey ham
Preparation
Whisk all eggs in a large bowl. Chop peppers and onions to desired size. Next, saut the onions in 2 tbsp in coconut oil. After lightly sauted, pour eggs into pan and wait a second or two so it evens out. Add peppers, cheese, and turkey ham to the top and continue to cook on low, covered for 3-5 minutes. Remove from pan and enjoy!
Posted in Article on January 26, 2012
The upright barbell rows will help to strengthen your back, which is why it’s one of the best back exercises. It will also go after your shoulders and traps. This exercise will help cut your shoulders and traps while building the muscles in your back.
To perform the upright barbell rows, you will need a barbell with weights that you can easily lift.
Once you have the proper weights on the barbell you will place your feet flat on the floor. Place your feet so they are even with your shoulders. Keep your legs and back straight throughout the complete workout.
When gripping the barbell your hands should be placed just a little less then your shoulder width. You will place your hands over the bar with your palms facing the wall behind you. The weights will be at the top part of your thighs with just a slight bend in your elbows. This is the starting position for the upright barbell rows.
Best back exercises tip: Always make sure to perform warm-up sets before starting.
Start exhaling and begin lifting the bar up toward your chin. When you are lifting the bar make sure you are using your shoulder sides for lifting. Your elbows will bend while you are keeping the bar close to your torso. Lift the bar until your elbows are above your shoulders. Your forearms will be lower than your elbows and the bar will be almost to the top of your chest. Hold this position for a few seconds while keeping your back and torso straight.
Start inhaling as you bring the bar back down to the starting position. You want to lower the bar slowly so your muscles are being stretched at an even pace. Do the recommended number of repetitions.
If using a barbell is awkward and you feel like you have no control over it, then there is other equipment that may be used. You can go to the low pulley machines that have a straight bar for you to grasp a hold of. Set your weights so you can manage them easily and do the same steps as if you were using a barbell. Barbells are another option but, are only recommended for people that know how to properly execute the exercise correctly.
When doing the upright barbell rows remember to always keep your torso and back straight. If you do not keep your back straight then you will run the risk of seriously hurting it. When doing the repetitions you do not want to strain, stop or even relax. If you do this it is a sure sign you will end up hurting your self. When you have completed the recommended repetitions your shoulders and traps will definitely be burning. This is a sure sign that you did the exercise properly. Now you to know why one of the best back exercises is the upright barbell row!
Now that your shoulders, back and traps have been stretched you are ready to start giving your lats a real work out. Your back muscles will love the wide grip lat pull-downs. This exercise is also going to help build up the strength and muscles in your upper back.
Posted in Video on January 25, 2012
Video: A great way to warmup your shoulders is to do arm circles as shown in this video.
Posted in Video on January 24, 2012
Video: A fitness professional demonstrates a warmup exercise called circles. Great for warming up your whole body.
Posted in Article on January 23, 2012
How do you find the best lose weight recipes? Where do you turn to find good food to prepare on a diet? And, what ingredients should you look for – and avoid – when choosing a meal. This article will look at weight loss recipes.
First of all, let’s look at sources for lose weight recipes. The internet is full of recipes. WebMd, Epicurious, iVillage, and even BeliefNet all have low calorie recipes on them. You can also find recipes for just about any specific dish by typing “dish low calorie” into a search engine like Google.
You also have traditional sources such as low calorie cookbooks to find lose weight recipes. You can find lose weight recipes tied to specific diets such as Adkins or Mediterranean in these books.
Cooking shows on television often feature low calorie recipes. Food network provides details of their low calorie recipes online.
Another thing you can do is use a recipe you love, but swap out some of the ingredients for things that don’t change the texture or taste of the food but lower the calories. For instance, with pancakes, cut the oil and butter, switch to whole-wheat flour, use raspberry sauce instead of syrup, then add more fresh fruit on top. For pasta with red sauce, puree cauliflower and broccoli to mix into the sauce, and add whole vegetables as well to make it more filling and healthier.
But, it’s not enough to know how to make an individual recipe low calorie, you need to have a good idea of what ingredients make a dish off limits. That way, you can plan substitutes.
For instance, whole wheat bread (not reduced calorie) has 70 calories but a low fat bagel has 150. So, eating a “diet” brand isn’t necessarily a cure-all for dieting.
You should also start incorporating the so called “superfoods” into as many lose weight recipes as you can. The superfoods are: blueberries, black beans, spinach, yogurt, tomatoes, carrots, oats, and walnuts.
When a recipe for a baked product such as cake requires oil, substitute apple sauce. It will have no impact on the baking process or the taste, but save a whopping 15/16 of the calories! (1 tablespoon of oil is 120 calories. 1 tablespoon of apple sauce is 6.5 calories).
Other recipe substitutes include:
- Turkey bacon for bacon
- Cooking spray for butter
- Rolled oats for bread crumbs
- Ground turkey breast for ground beef
- Wine or fruit juice for oil based marinades
If you are looking for lose weight recipes, the good news is that you are not alone. There is a wealth of information out there for people wanting to cook healthy at home.
Posted in Video on January 22, 2012
Video: This exercise can be performed slow and controlled or fast to get your heart rate up.
Posted in Video on January 21, 2012
Video: A demonstration of an advanced sit up targeting your abs.
Posted in Video on January 20, 2012
Video: This exercise requires a cable machine and helps to strengthen both the shoulder and chest muscles.
Posted in Recipe on January 19, 2012
Ingredients
Marinade
1/2 cup chopped green onions
1 tablespoon ground allspice
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
2 teaspoons low-sodium soy sauce
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 habanero or serrano peppers, seeded
Kebabs
1 1/2 pounds boneless top sirloin, trimmed and cut into 30 cubes
1 red bell pepper, cut into 18 pieces
2 black-ripe plantains, peeled, and each cut into 9 pieces
Cooking spray
Diagonally cut green onions
Lime wedges for Garnish
Directions
Prepare grill.
Combine marinade ingredients in a food processor or blender; process until smooth. Place marinade mixture, beef, and bell pepper pieces in a large zip-top plastic bag; seal. Marinate in refrigerator 20 minutes.
Remove beef and bell pepper pieces from bag; discard marinade. Place beef, bell pepper pieces, and plantain pieces in a large bowl; toss well to coat.
Thread 5 beef cubes, 3 red pepper pieces, and 3 plantain pieces alternately onto each of 6 (12-inch) skewers. Lightly coat kebabs with cooking spray or use olive oil mister. Place kebabs on grill rack coated with cooking spray. Cook 4 minutes on each side for medium-rare or until desired degree of doneness. Garnish with green onion pieces and serve with lime wedges.
Posted in Video on January 18, 2012
Video: In this video a fitness model demonstrates the forward stepping lunge, a great lower body exercise.
