Exercise of the Day- Bicycle Crunch

Exercise: Bicycle Crunch
Target Muscle: Abs











1- Lie with your back flat against the floor and your hands placed behind your head.
2- Bring your shoulder blades off the mat into a basic crunch.


3- Lift your legs off the mat and place one leg in a 90-degree angle and the other leg in a 45-degree angle.
4- Move your legs in a bicycle motion, like you are pedaling, bringing your left one up to a 90-degree angle as the right one moves back into a 45-degree angle.
5- Meet your right knee with your left elbow as it comes closer to your upper body. As your left knee comes close to you, meet it with your right elbow.

Tiff

Recipe #6 Pizza Snackers

These things taste great!! They make great quick meals for children and adults.


Ingredients (bold indicates power food):
1) Multigrain English Muffins or
Arnold Select Multigrain Thins

2) Hunts garlic, oregano, basil tomato sauce/paste













3) Turkey Pepperoni
4) Black Olives
5) Lowfat mozzarella cheese

Preparation:
1) Split the muffin or thin in half and spread the tomato sauce on the open side of the bread.
2) Sprinkle on some mozzarella cheese, Pepperoni, and olives
3) Bake at 400 until cheese is melted (about 5-10 minutes)
4) Eat!

JRW

Exercise of the Day #7- Lateral Raises

Exercise: Lateral Raises

Target Muscles: Lateral Deltoids (shoulders)

This exercise can be done with dumbbells or exercise bands.

1- Begin with your arms down to your sides

2- With your elbows slightly bent begin raising your arms straight out to the sides until they are level with your shoulder. (reference picture above)

3- Now slowly return your arms to the starting position.

Tiff

Recipe #5 Brazillian Chicken Tacos

This one is made from the "Bodacious Brazilian Chicken" Recipe on page 145 of the Abs Diet book. I have added a few ingredients to make it a little more exciting. In case you don't have the Abs diet book yet I will include a revised Brazilian chicken recipe.

Ingredients (bold indicates a power food):
1 Lemon
2 Limes
1 Avocado
1 can black beans (Kroger sells great canned organic black beans cheap)
Monterrey Jack/Colby cheese (or a lowfat alternative of your choice would be good)
1 8 oz can of tomato sauce
6 oz of frozen orange juice concentrate
2 cloves minced garlic (I buy minced garlic in the seasoning section of the grocery - saves time but you have to guesstimate proper amounts to use in recipe)
1 teaspoon dried Italian seasoning
1 lb boneless chicken tenderloins
Salsa - choose your own heat (I use Pace Picante medium)
8 oz Pico de Gallo (I get the fresh made grocery store kind usually found in the produce section. It should have tomatoes, onions, hot peppers, cilantro, etc.)
Kosher salt
multigrain/whole wheat tortillas (look closely at the ingredients. The cheap ones usually have trans fat hidden in the ingredients list)

Preparation:
1. Grate the zest of lime and lemon into a large bowl. Squeeze the juice from the lemon and lime into the bowl. Do not add seeds or pulp.
2. In the same bowl, Mix in about 1 clove garlic, the tomato sauce, 6 oz of OJ concentrate, 1 teaspoon Italian seasoning and mix it all together.
3. Add the chicken, cover with saran (or any brand of polyvinylchloride wrap) and incubate in the refrigerator for 2hrs.
4. Meanwhile, make guacamole: cut the Avocado in half and remove the pit. Spoon out the meat of the avocado into a bowl and throw the skin away. smash and stir the Avocado into a paste.
5. Add in about 2-3 oz pico de gallo, about 1 clove garlic, juice of one lime, and stir. Salt the mixture to taste. Cover and refrigerate until needed.
6. Once the chicken has fully marinated, put it on the grill at 450 degrees for about 10 minutes or until the center is no longer pink. Continue to baste the chicken with the marinade until the final 4-5 minutes of grilling.
7. Cut the chicken into chunks or shred the chicken.
8. Microwave the black beans (with water in can) for 1 minute or until hot.
9. spread a small amount of water across a tortilla and microwave for 30 seconds
10. Fill the tortilla with black beans (strain the water), chicken, cheese, guacamole, Salsa.
11. Eat like a taco or burrito depending on how much you put on the tortilla!


JRW

Exercise of the day #6- Inner/Outer Thigh Extensions

Exercise: Inner/Outer Thigh Extensions
Target Muscles: Inner and Outer Thighs

-Tie an exercise band around a pole or to a sturdy object.

(If you do not have great balance make sure there is something close by that you can place your hand on to help balance you)

Exercise 1 - Inner Thigh: (Picture #1 above)
-Tie the band around the leg closest to the band(the band should be on your side)

-Make sure you stand far enough away from the other end of the band to give you a challenging resistance.
-With your leg straight and slightly in front of you (just enough to move it past the other leg)

-Cross the leg with the band crossing in front of your standing leg until you can not go further and then return to the starting position.

Exercise 2 Outer Thigh: (Picture #2 above)

-Leaving the band tied to your ankle turn and face the opposite direction(the band should now cross in front of your standing leg with about the same resistance)

-Move your leg with the band straight out to the side until you can not go further (the band should cross in front of your standing leg) and then return to the starting position.

Tiff

Trans Fat: Watch out its everywhere!

Trans Fat is oil that is hydrogenated in an industrial process. This stuff is like poison for your heart and cardiovascular system. These fats raise your LDL (low density lipoprotein), or bad cholesterol levels, while lowering your HDL (high density lipoprotein), or good cholesterol levels.

HDL is called good cholesterol because it binds to cholesterol molecules and transports them to the liver for utilization or excretion. LDL is the bad type of cholesterol as it transports and deposits cholesterol to arteries which can lead to the formation of plaque, which in turn causes atherosclerosis (atherosclerosis usually leads to stroke or heart attack).

Watch out when buying your groceries. Just because the label says that there are 0 grams of trans fat in the product, doesn't mean it doesn't contain trans fat.

Examples - while shopping the other day I found that the Old El Paso taco and fajita seasoning packets contain partially hydrogenated soybean oil... i.e. Trans fat. I later found that many seasonings for Chinese food, Mexican food, etc. all contained trans fat even though the package reads 0 grams of trans fat.

Trans fat does occur naturally in very small amounts and that naturally occurring trans fat should be all of the trans fat you consume. Watch out for this next time you shop.

Key words to look for when checking ingredient list: partially hydrogenated.... oil or hydrogenated.....oil.

Here are some links with more information about trans fat. If I had to choose just one thing to keep out of my diet, Industrial produced Trans fat would be it!

http://www.americanheart.org/presenter.jhtml?identifier=3045792

http://www.thetruthabouttransfat.com/?utm_source=doubleclick&utm_medium=search&utm_campaign=TransFat

JRW

Exercise of the day #5- Stability Ball Crunch

Exercise: Stability Ball Crunch
Target Muscles: ABS

- Using a (well inflated) stability ball, sit on the ball and then slowly lean back and roll the ball into your lower back.

- Place your hands behind your head with your elbows out.

- Contract (squeeze) your abs and lift your Chest toward the ceiling pulling your back off the ball.

- As you curl up, keep the ball stable (you shouldn't roll).

- Slowly lower back down to your starting position.

Once you get good at these, hold a plate in your hands near your chest for and added challenge.

Tiff

Science of Health Food - by guest author Jon England

Food for Thought - Fatloss Grub Part I

The calcium, complex carbohydrates, and fiber that are found in Whole-Grain Cereal, and Oatmeal rev up metabolism by keeping insulin levels low after eating. I know what you're thinking "But Jon, won't the carbs in the oatmeal actually raise my insulin?" No! Well... transiently. Do not interpret this as a justification to eat the candy packets that Post Cereal likes to call instant oatmeal. Eat uncut steel-rolled sawdust type oatmeal that has not been leached of its fiber, add a little splenda, and you'll be 100 steps ahead of the game.

(Note from JRW - I get the unflavored Quaker brand and add fresh fruit as a sweetner)

Capsaicin, found in hot peppers like jalapeno, habanero, and cayenne peppers, ups your metabolism by speeding up your heart rate. It's bite actually speeds up your calorie burning for up to three hours; ever notice how you sweat a little after you finish eating that bowl of spicy ramen? Spicy food is the bomb, just bring some mints along with you and don't over do it with the spice... burn ya once... burn ya twice...

Caffeine and a chemical in green tea called EGCG up your metabolism. Just as the capsaicin, caffeine ups your heart rate. The EGCG in green tea makes your brain and nervous system run faster. EGCG has a whole host of other benefits that I'm not going to get into here, but do yourself a favor and drink some - Lipton makes some awesome diet stuff that's ready to drink and it's available in nearly every gas station on the planet.

(Note from JRW - EGCG and compounds found in berries are also antioxidants. Antioxidants protect your cells from cancer causing free radicals)

Omega-3 fatty acids, found in salmon, tuna, and sardines, help raise metabolism. Fish-oil supplements probably work just as well (although everyone knows that unprocessed natural foods are better). Just don't over do like I did with 30 fish pills a day or you're going to end up with an oily mess...

EAT RASPBERRIES! Raspberries contain a magical molecule that has been dubbed Raspberry Ketone! RK causes increased translocation of HSL (hormone sensitive lipase). HSL is the rate limiting step of fatloss and by eating raspberries you will definitely increase the amount of fatloss over placebo.


So class, in conclusion, each day I want you to eat and drink: Fish, Raspberries, Peppers (or hot sauce), Green Tea and Oatmeal! Trust me, your body will thank you =)

Jon E

Exercise of the Day #4- Tricep Push-ups

Exercise: Tricep Push-up
Target Muscles: Triceps
Secondary Muscles: Chest

Just like doing a regular pushup, but with your hands positioned close together (make a diamond shape with your hands). As you lower make sure to keep your elbows in, this will keep all the tension on the triceps. If you let your elbows turn out, you will be working your chest more than your triceps. Now push back up to your starting position while keeping your elbows in.

For those who can not correctly do a push up on their toes should lower to their knees while still keeping your back straight and level.

Tiff

Exercise of the Day #3- Pec Flys

Exercise: Pec Flys
Target Muscles: Chest (pecs)

Pec flys can be done in a couple ways. The picture shows them being done on the floor. You can also use a bench (flat or incline) or stability ball.

This exercise not only strengthens your chest but it also works on joint stability in the shoulder (rotator cuff).

Following in the picture:

(1) Start with a comfortable weight.

***It is important that you do not use to much weight as this could cause injury. Use a weight that is challenging but not impossible. If you feel unstable during this exercise try lowering your weight or have someone spot you at our elbows (only enough to keep your arm in line).

(2) Your arms will start straight out to the sides, bring your arms straight up above your chest until your hands meet and then SLOWLY bring your arms back down to the starting position.

**If you are on a bench or stability ball, it is very important to make sure you do not let your arm drop below the level of your shoulder. This could cause you to injure or tear your pec or rotator cuff.

Tiff

Sushi Facts

A lot of us like to eat sushi. Most of us like rolls which may or may not be as good a meal for your diet as you might think. I found a story on MensHealth today that you might want to look at if you want to know which sushi is best.

http://eatthis.menshealth.com/zmod_categoryDetail.php?Best-Worst-The-Best-SLIDESHOW-The-Ultimate-Sushi-Roll-Selector-195

JRW

Food Additives to Avoid!

This food additive is hard to avoid but is starting to get more and more attention as a harmful carcinogen. Try to avoid it if you can.

1. Sodium nitrite: used to preserve, color, and flavor meat products. Sodium nitrite is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. The preservative prevents growth of bacteria, but studies have linked eating it to various types of cancer. "This would be at the top of my list of additives to cut from my diet," says Christine Gerbstadt, M.D., M.P.H., R.D., L.D.N., a spokesperson for the American Dietetic Association. "Under certain high-temperature cooking conditions such as grilling, it transforms into a reactive compound that has been shown to promote cancer."

I actually remember my organic chemistry instructor talking about this compound. He talked about how it forms a tertiary amine which has an affinity for binding DNA (this is a mutagenic event).

See the complete list of additives to avoid at: http://health.msn.com/nutrition/slideshow.aspx?cp-documentid=100204508

JRW

Exercise of the Day #2 Sumo Squats-The ladies will love this one!

Exercise: Sumo Squats (The Ladies will love this one!)
Target Muscles: Inner thigh and glutes

Sumo Squats can be done with a medicine ball, dumbbell, or plate.

~Start with your feet as far apart that is comfortable (slightly more than shoulder width),

~ Turn your toes outward(like in the picture)

~ Once in this stance make sure you are standing with a straight back (roll shoulder back/chest out), tighten your abs and glutes.

~ Now you want to squat (keeping your knees behind your toes) until your thighs are parallel with the ground (knees at 90 degree angle).

*Make sure your knees are pointing the direction of your toes, and to keep a straight back during the entire exercise.

Use a weight that is challenging but not so heavy that you will stand in an improper position.

Tiff

Recipe #4 Lean Roast Dinner

This recipe is an easy one and has one power food.

Ingredients:
1 lean beef roast
1 medium onion coarsely chopped
4 cloves garlic, cooarsly chopped
1 can petit diced tomatoes
1 can low sodium beef broth

Instructions:
1) Put all ingerdients in the crock pot
2) Cook on low all day


*optional: serve over steamed brown rice

This one is from Marli, I plan on trying it soon.

JRW

Exercise of the Day #1

Exercise: Tricep Dips
Targets: Triceps
Counteracting muscle: Biceps (when ever you use one muscle-there is always another that has to work in the opposite manner)

~I love tricep dips because there are so many ways to use this one exercise to benefit your needs.

~You can do this exercise at home or at the gym, and the great thing about this one is it starts by using your body weight and as you become comfortable with the exercise you can modify it to make it more difficult.

* Make sure to keep you elbows going straight behind you,not out to the sides.

~ Here are some variations of the exercise once you are comfortable with the original positioning (It's always good to throw something new at your muscles- they don't like doing the same thing all the time!):

* place your legs straight instead of bent which shifts the load of the weight, which makes your triceps work differently.

* put a chair or bench across from you and place the back of your feet on the bench. This also changes the weight load, which again makes you triceps work differently

* place a weight on your lap (plate weights work the best b/c they won't roll)-I also recommend going back to the bent knee position to start when you are doing these with weights until you are comfortable with the added weight.

Tiff

New Author

Tiffany, A friend and co-worker of mine is going to provide us with new workouts that you might want to incorporate into your daily routine. Tiffany has worked as a certified personal trainer in the gym and has worked on the staff of the UK football team. Hopefully, you will find some of her exercises to be great additions to your workout.

JRW

Recipe #3 Roast Beef Hoagie

This is a take from the Philadelphia Fryer recipe on page 146 of the Abs Diet book. I like to do it a little differently though. This packs in a lunch nicely. I made this on a night when I was grilling other meats so that grilling the peppers was convenient:

Ingredients (*denotes power food):
1 Green Bell Pepper
1 Red Bell Pepper
1 White Onion
1 package of fresh mushrooms (I like the variety blend)
1 can of Swanson low sodium, no fat beef broth
1/4 lb deli roast beef *
1 Multi grain hot dog bun (w/o high fructose corn syrup or Trans fat)*
1 slice Reduced fat provolone cheese *

Instructions:
1) Slice the onions and bell peppers into thin slices.
2a) Grill the bell peppers at 450 degrees for 10 minutes (they will get tender)
2b) Add the beef broth, mushrooms, and onions to a sauce pan set to medium heat. Allow to simmer until the onions are soft (~10-15 mins).
3) Add the roast beef to the bun and cover with the mushrooms and onions (save some broth for dipping if you like), and the Bell peppers. Place the cheese on top and microwave for 1 minute to melt.
4)Eat

JRW

Recipe #2 Sack Lunch

Turkey cucumber and avocado sandwich. This entire meal is made of power foods so its a good choice for lunch:

Ingredients:
Lowfat olive oil mayo (made by Kraft)
Arnold select sandwich thin (see below for more info)
1 slice provolone cheese
Low fat turkey deli meat
4 thin slices of cucumber
Sliced avocado

Instructions:
1) Just put all of the ingredients on the sandwich thin
2) Eat!

Add a side of raspberries and 1/4 to 1/2 cup of lowfat cottage cheese.


Arnold Select Multigrain Sandwich Thins - 8 Pack. These unique sandwich-sized flatbreads are perfect for making your favorite burgers and sandwiches a bit healthier.

This product is:
Cholesterol- Free
Excellent Source of Fiber
Low Fat
0g Trans Fat
Multigrain
Made with Whole Grains
No High Fructose Corn Syrup
Source: http://arnold.gwbakeries.com/product.cfm/upc/7341013547

JRW

Recipe #1: Shredded chicken pizza (inspired by Jon England)

This is how I like the pizza best, but I have used lean beef as well.
You be the judge of how large or small you want the pizza

Ingredients (* denotes power food):
Multigrain tortillas*
Marinara (No High fructose corn syrup)
Olive oil*
Lowfat mozzarella cheese*
chicken breast (I use about 1/2 lb for 2 people)*
sliced black olives
sliced mushrooms
Banana Peppers

Instructions:
1) Lightly coat chicken breast with olive oil and grill or pan fry. Shred the chicken after cooked
2) Lightly coat both sides of the tortilla with olive oil and crisp in oven at 400 degrees F for 5 min.
3) Spread marinara on tortilla
4) Add chicken, cheese, olives, mushrooms, and banana peppers
5) Place in oven at 400 degrees until cheese is melted
6) Eat

JRW

Welcome!

Several people have asked me to help them with food and nutrition ideas, so I have created a blog to bring everyone some recipe, exercise, and diet ideas. I hope that this will be useful. I base my diet on the Abs diet book by David Zinczenko. I use this book because it will teach you to know what to eat without worrying about counting calories. Everyone is dieting for different reasons, mine includes eating a healthy diet and exercising in order to prevent disease and to develop a strong body.

JRW