Chicken Vermicelli with Mixed Vegetables

This is a recipe that can be made a various amount of ways. It's a recipe that my baby daughter loves and it blows my mind, since it is half veggies. Let's get started. When I make this dish, I never make it the same way* and never measure my sauces, so these are good estimates.

Ingredients:

- 2 cups of cooked chicken (I like to oven bake mine)

- 12-16 oz package of vermicelli

- 1 clove of garlic (diced)

- 1 medium onion (diced)

- 5 or 6 mushrooms (diced)

- 2 cups of Kale (diced)

- 2 tablespoons vegetable oil

- 1/3 cup of sesame oil

- 1/3 cup of soy sauce

Directions:

- Cook chicken and set aside to cool. Cook vermicelli according to the package. Set vermicelli aside to cool with chicken.

- In a large pan or wok, add vegetable oil, onions and garlic. Cook on medium heat until onions start to caramilize. 

- Add chicken, put half of soy sauce and sesame oil in the pan. Stir for 1 minute.

- Add mushrooms, kale, and vermicelli. Put rest of soy sauce and sesame oil in pan. Stir entire mixture and let cook for 7-10 minutes on medium heat, or until kale has good color and crispness.

*You can substitute kale and mushrooms with any 2 veggies you want. Snap peas, carrots, brocolli, etc.

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Lasagna

It's Friday, we're hungry for dinner already, let's make lasagna. Here is how you do it.

Ingredients: 

• Salt
• 1 pound lasagna noodle
• 1.5 pound of ground beef
• Italian Seasoning
• 1 large egg
• 1 pound ricotta cheese
• 3/4 cup freshly grated Parmesan cheese, plus more for serving
• 2 Bottles of Italian Tomato Sauce (6 cups)
• 1 pound fresh mozzarella cheese, cut crosswise into 1/3 inch thick slices
• Extra virgin olive oil

Directions:

• Bring a large pot of water to a boil over high heat. Add the noodles and a generous pinch of salt and cook for half as long as the package suggests. Drain and float in cold water. (Skip this step if noodles are precooked.)
• Preheat the oven to 350 degrees Fahrenheit. In a medium skillet over medium-high heat, fry the sausage links until cooked through, about 10 minutes. With kitchen scissors, cut the sausage into disks in the pan and continue to fry over low heat until the cut surfaces are crispy, about 20 minutes. Drain off the fat.
• In a medium bowl, stir together the egg, ricotta, and 1/2 cup of the pecorino.
• To assemble the lasagna, spread 1 cup of the tomato sauce in the bottom of a greased 9-by-13-inch baking dish. 
• Drain and pat dry the noodles. Overlap one third of the noodles atop the sauce to cover the pan bottom. 
• Spread all the cooked beef over the noodles and spoon over another cup of sauce. Lay down the second third of noodles. 
• Evenly dollop all the ricotta mixture on top of the noodles and flatten with the spoon to make an even layer. 
• Top with the remaining noodles to completely cover the cheese. Pour over 1 1/2 to 2 cups sauce to cover. 
• Evenly lay all the mozzarella slices on top. 
• Sprinkle around the remaining 1/4 cup pecorino and drizzle with olive oil.
• Bake uncovered for 40 minutes, or until the lasagna is bubbling all over and lightly golden on top. Let rest for 10 to 15 minutes before slicing. 
•  Serve with grated cheese and warmed extra sauce at the table.

It seems like a lot of work, but it's worth the trouble. After you make this a few times it becomes second nature. Enjoy this with the family this weekend and wow them.

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Building Strength

I haven't done a Trendy Tuesday in a while. This is a trend that I am actually following but modified it a little bit to better suit me. The original program is called StrongLifts 5x5. This takes 5 exercises with the barbell, and divides them into 2 routines. You only do 3 exercises per routine. Below is an example of it:

While this workout gets results, I wanted to add more each workout. I do all 5 exercises in one day and do 5 sets of 5 reps for each one, yes even Deadlift. I also throw in a day of isolation exercises for muscles like biceps, triceps, and other smaller muscles. I have done this for a few weeks and can already tell a huge difference in my strength. Here is what my schedule looks like.

Monday - 5 x 5 x 5 (Squats, Bench Press, Overhead Press, Deadlifts, Barbell Rows)
Wednesday - Isolation
Friday - 5 x 5 x 5 (Squats, Deadlifts, Barbell Rows, Overhead Press, Bench Press)

If you have never done lifts before, start your first week off by doing very light weight so that you can practice proper form and avoid injury.

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Green Chile Chicken Enchiladas

Today I am going to share with you a recipe for homemade chicken enchiladas with green chile sauce and guacamole. Sounds like a lot huh? It's so easy though and so good to eat. This is also a great recipe to do for parties since the original recipe yields you about 8-10 enchiladas. So, let's get started.

Ingredients:

• 2 tablespoons butter 
• 1/4 cup flour 
• 2-1/2 cups chicken broth 
• 1 teaspoon dried coriander
• 4 oz of minced green chiles
• 2 cups cubed cooked chicken
  
• 1 cup (4 ounces) shredded Monterey Jack cheese
• 8 flour tortillas (8 inches)
• 1 cup (4 ounces) shredded cheddar cheese

Directions:

• Cook chicken first before you start anything else. This will take around 45 minutes. Once chicken is done, cut in cubes and put aside to cool off. 
• Melt butter in a large saucepan. Stir in flour until smooth. Gradually add broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in coriander and half of the chilies. 
• In a large bowl, combine the chicken, Monterey Jack cheese and remaining chilies.  
• Spoon 1/3 cup chicken mixture onto each tortilla; roll up. Place seam side down in an ungreased 13-in. x 9-in. baking dish. Pour sauce over enchiladas. Sprinkle with cheddar cheese.
• Bake, uncovered, at 375° for 15-18 minutes or until heated through and cheese is melted. 

I also like to guacamole on top of it to add some greens and nutrition to it. Here is my recipe for Guac.

• Take 3 large avocados and peel the skin off and throw seed away (Yes, I know I am very white for doing that.)
• Add 2 minced tomatoes, and 1/2 of a minced onion.
• Add a good amount of garlic salt. I never measured, but it's around a tablespoon.
• Add lemon juice.
• Add a little bit of minced cilantro.
• Mix up all up until there are no chunks and it is creamy.

I was very vague because everyone varies in what they think is perfect guacamole. So I will usually make it according to everyone's preference. This recipe should help you make an awesome bowl of guacamole. Put a big spoonful on one of the enchiladas and you are good to go! Tex Mex.

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Pasta Carbonara

Today I will show you how to make my popular Pasta Carbonara. It's a big hit with people of all ages and is pretty easy to make. Let's get started.

Ingredients:

• 2 cups uncooked penne
• 8-10 bacon strips, diced
• 5 oz fresh mushrooms
• 1 cup half-and-half cream 
• 1/2 cup butter, cubed 
• 1 teaspoon dried parsley flakes 
• 1 teaspoon minced garlic 
• 6 to 8 drops hot pepper sauce 
• 1/2 teaspoon salt
• 1/2 cup grated Parmesan cheese
• 1/4 cup sliced green onions 

Directions:

• Put penne in boiling water with tablespoon of salt for 8 minutes.
• Meanwhile, in a large skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. Brown mushrooms in drippings; remove to paper towels. Drain drippings from pan into a container that can handle hot temperature. Put the grease in the fridge for an hour before discarding.
• Add the cream, butter, parsley, garlic, pepper sauce and salt to the skillet; cook and stir over medium heat until butter is melted. Drain penne; add to cream mixture. Stir in the bacon, mushrooms and cheese; heat through. Remove from the heat. Sprinkle with green onions. Done

This takes about 30 minutes to do and is great for families of 4. Enjoy.

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Natural Painkillers

 

Here is another picture from the great people at PositiveMed.com. It's good to be knowledgeable on herbs, spices, and foods that can help heal you in some way. Personally I hate going to the doctor and taking prescriptions. I always find a way to natural heal myself. The only time it becomes dire is if my life is on the line, then I might consider man-made medication.

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Correct Way to Peel a Banana

Here is my first video! I didn't want to do anything too long or complicated since it's my first one. They will get more involved and detailed over time. Enjoy!

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Full Body Workout Routine

I have been waiting to share this workout with you for a while now. I started it a few weeks ago and have had amazing success in fat loss and muscle gain. The last few months I have been doing the Push/Pull/Leg method and there is nothing wrong with it. I lost a lot of weight, got stronger, and became more lean. So why did I change it up? It's good to confuse your muscles and introduce new exercises to them every now and then. Doing this regimen also causes you to workout your muscles 3 times a week instead of only once. Let's take a look at my new workout.

Full Body Workout - Day 1 - Monday

1. Dumbbell Bench Press (Chest)
2. Lat Pull Down (Back)
3. Shoulder Press (Shoulders)
4. Standing Bicep Curls (Biceps)
5. Tricep Dips (Triceps)
6. Barbell Squats (Quads, Hamstrings, Butt)
7. Standing Calf Raises (Calves)
8. Vertical Leg Hip Raise (Abs)

Full Body Workout - Day 2 - Wednesday

1. Leg Press (Quads, Butt)
2. Standing Calf Raises (Calves)
3. Ab Twist Machine (Abs)
4. Seated Incline Bicep Curls (Biceps)
5. Tricep Extensions Laying Down (Triceps)
6. Upright Row Barbell (Shoulders)
7. Seated Row (Back)
8. Standing Fly with Cable (Chest)

Full Body Workout - Day 3 - Friday

1. Close Grip Bench Press (Triceps)
2. Barbell Squats (Quads, Hamstrings, Butt)
3. Vertical Leg Hip Raise (Abs)
4. Incline Bench Press (Chest)
5. Standing Calf Raises (Calves)
6. Dumbbell Shrugs (Shoulders)
7. Lat Pulldown (Back)
8. Bicep Curls with Cable (Biceps)

Each exercise I do 4 sets of 10 reps. I also only allow 30 seconds between rest times. This seems pretty hardcore but it will make you see results almost twice as fast. The first day I did this, I worked so hard I puked. Not saying I encourage that but it just shows you how much harder it is than the previous regimen I was doing. Also, the reason I switch up the exercises is so that all muscles get a time to be your first exercise (when we are at our strongest). You don't want to do squats last every day because you will deprive them of heavier weight. On your days off it's a good idea to do some cardio or just stay as active as you can. During the weekends are my days off from the gym so this workout works perfectly.

In conclusion, I love this regimen because it is fresh, difficult, and has shown me results in only 2 weeks. I feel stronger, more in shape, and am cutting fat much faster than before. Try it out next week and let me know what you think.

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Natural Foods to Cleanse the Colon

I'm sorry I have to do this, but this post is about your colon. Gross or not, this is a very important thing to think about, especially as we get older. I found this on a website called PositiveMed.com. I love this website because it shares a lot of natural ways to heal your body. Check their website out daily for new tips. If you are having problems reading this picture, click on it and it will open up a window with a larger size or click on the source link below to go directly to their website.

Source: http://positivemed.com/2013/04/09/natural-foods-to-cleanse-the-colon/

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Flat Belly Workout

We have all seen the pictures online. Workout routines that promise to shape you up in one area. Legs, abs, and arms. While these may seem silly and useless, they are actually pretty helpful and I know people that have seen results in a quick time from doing them. Today I am going to share the Flat Belly Workout. Try this once a day for a week and I bet you will notice a difference.

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The Working Person's Lunch

I work a day job at an IT company 5 days a week from 8:30am to 5:30pm. Most of my life is spent there. I have been working there for the last 6 years and every day I come across the same problem. What's for lunch? I'm sure a lot of you feel the same way with your job. Sometimes it can really be a burden when trying to stay on budget and healthy. Let me share my experiences with you and see if it helps you out this week.

The hardest thing to avoid during lunch is fast food. It's fast, it's cheap, and you have a fairly wide selection to choose from (especially me being near Westheimer). I could just go to McDonald's or Taco Bell and get a few small items low in calories and I should be good. Well, I eat lunch at noon and if I was to only eat a few small calorie items, I would be starving by the time I got home at 6:30pm and would eat a feast for dinner. The other option is to go to a restaurant and get something a little more fresh, but a lot more money plus tip. It seems that the food industry is making us fat by offering these horrible choices, knowing that most of us sit at our desk for 8 hours a day and can't afford to eat high fat and calories.

Here are a few things that I have learned to do. The best option is to make a dinner the night before, and make enough so you have leftovers for lunch. No matter what you cook for dinner, it is most likely healthier for you than fast food or restaurants, and it cost a whole lot less. I also might bring a fruit with me for when 4pm hits and my tummy rumbles a little bit. You don't want to get home and be starving so that you eat your face off for dinner.

Another option is to research all the restaurants and fast food around you and figure out what has the best bang for your buck. I go to a place called Shawarma King when I don't have leftovers. There I get a chicken sandwich that is made fresh daily and much more healthy than any hamburger or taco place. It has about 500 calories, 30g of protein, and maybe about 30g of carbs from the pita. Fat content is low and sodium level is acceptable. It is also only $5 and is enough food to hold me over. When you find a meal that works, it can really save you. I try to find 3 or 4 places that I can go and eat a good lunch for a low price and won't make me bloat up.

Don't make the mistake some people do, and not eat lunch. Doing this is just wrong. You can't go a full 8 hours working with no fuel for your body. At the very least, eat a fruit bowl from the grocery store or small salad. You also don't want to overeat because you will head back to work wanting to take a nap. A good rule I follow is don't go over 500 calories for lunch. This leaves you enough to have a good breakfast, dinner, and snacks in between.

In conclusion, eating lunch during the work week is something that is tricky to do when staying healthy, but it is far from impossible. Research, cook your own meals, or go light and you will have more energy the rest of the day and will stay on track with your diet.

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Frontier Potato Salad

TGIF! I decided this week that I was going to share my potato salad recipe that I created for my Mom's restaurant. When making this, I had certain requests I needed to follow. The first, was no egg. Whoa, potato salad with no eggs? OK. Also they wanted to use red potatoes instead of Yukon, which is no big deal really. They also weren't really a fan of traditional potato salad, so I needed to spice it up some, literally. It turned out great and they loved it. They eventually added bacon to it, but I think that's up to you. I'm going to share the non-bacon recipe but you can add bacon if you want. So here you go, try it out next time you BBQ.

Ingredients:

• 8 medium red potatoes
• 1 1/2 cups of real mayo
• 2-3 tablespoons regular mustard (depends if you want less mustard or not)
• 1 tablespoon dijon mustard
• 3 green onions (3 bulbs)
• 1 jalapeno
• 1/2 of a large onion
• 2 teaspoons of dill weed
• 1 teaspoon salt (kosher if you have it)
• 1/2 teaspoon fresh pepper
• 1/2 teaspoon of paprika

Directions:

1. Cut potatoes into quarters, leave skin on.
2. Boil water and cook potatoes for 15-20 minutes or until skin starts to peel a little. Leave skin on though!
3. Chop green onions into small pieces.
4. Chop up dill weed, if needed.
5. Mince onions, use food processor if you need to get it that small.
6. Cut jalapeno open and de-seed it. Chop into small pieces, but not too small.
7. Get your 1.5 cups of mayo and 3 tablespoons of mustard ready
8. When potatoes are done, place in a big bowl.
9. Slightly mash up potatoes so there are no large chunks, but not so much that it turns into mashed potatoes.
10. Throw in mustard, mayo, green onions, onions, and jalapeno.
11. Add the salt, pepper, and 1 teaspoon of dill weed.
12. Slowly and carefully start to mix up everything, don't let it get too mashed potato like.
13. Add paprika and dijon mustard.
14. Mix one more time very gently.
15. Throw one teaspoon of dill on top to garnish.

And there you have it! A unique and yummy recipe that I created on my own. Make this at your next party and I'm sure people will love it. For my vegan friends, substitute the mayo with vegan mayo and you should be good to go.

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Weight Training Burns More Fat Than Cardio

This post is all about what the title says, weight training burns more fat than cardio. Now I could just stop there and hope you believe me, but let me tell you why and what exactly it means. Cardio is by no means bad or a waste of time, but when it comes to getting lean and losing fat, weight training is your best option for better and faster results.

Let's take a look at cardio. Usually this is done on a treadmill, track, elliptical, bike, or running outside. Big benefits from cardio are it helps your heart, builds your endurance, and can help with weight loss. Although it has some benefits, there are some reasons why it is not the best option for cutting fat. First, it is boring for the most part. Treadmills have to be the most boring piece of equipment and same goes with the elliptical. Beginners and people taking it easy usually use this equipment because it is safe to use and doesn't take a lot of thinking to do it. Although it does work your heart out, it doesn't ever stress the heart to deal with sudden changes, which is something your muscles needs to grow stronger. When you are doing the cardio workout, your body is working, but when you stop, your body stops working quickly after you are done. This means that you don't get the benefit of your body burning extra calories. The last thing that makes cardio undesirable is that you have to do it for hours to get the results of just 30-45 of weight training.

So let's talk about weight training and why it is better for losing fat. When you weight train you are stressing your body more by adding weight to range of motion movements. Doing this causes your metabolism to boost and burn lots of calories. Because you are stressing your body and making your heart work harder, your body continues to burn calories even after your workout is done. The term associated with this is called Exercise Post Oxygen Consumption (EPOC). This alone is why weight training burns fat better than cardio. Weight training also builds your muscle that replaces the fat in your body. Now you are losing fat and gaining muscle, which is something cardio cannot do.

Now I am not saying to stop doing cardio. It still burns calories, some people find it fun, and it can improve your stamina if you are into sports. Personally I don't do cardio on gym days because I would rather weight train my full body. Once a week I will have a cardio day to build stamina and improve my running and swimming. If your only goal is to lose fat though, I would highly consider switching to weight training primarily for best results.

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Natural Cures

I found this poster on a Facebook page and thought it was something everyone should know. We don't always need medicine from the doctor to heal ourselves. Mother Nature made it to where we can heal ourselves with items grown from the soil. Taking care of our bodies should be the number one thing we do in our life.

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Black Bean Sliders

I think over the weekend I am going to make some black bean sliders in respect to my vegetarian friends. If you're reading this Moe, come over. I got this recipe from a page on Facebook. Check them out... https://www.facebook.com/VegetarianRecipes247

The burgers:

• 1 tbsp plus 1 tsp canola oil, divided
• 1/2 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium chipotle pepper, seeded & minced
• 3/4 tsp ground cumin
• 1/4 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1 cup canned black beans, drained and rinsed
• 1 cup cooked brown rice
• 1 1/2 tsp fresh lime juice
• 3 tbsp panko breadcrumbs
• 3 tbsp minced cilantro

The sauce: 

• 1 California avocado, chopped
• 1/4 cup minced cilantro
• 2 tbsp nonfat plain Greek yogurt
• 1 tbsp fresh lime juice
• 1 tbsp olive oil
• 1/2 small chipotle pepper, seeded & minced
• 1/8 tsp salt
• 8 whole wheat dinner rolls, but in half
• 2 Roma tomatoes, sliced

Instructions 

The burgers:

• Heat 1 teaspoon olive oil in a medium skillet set over medium heat. Add onion and sauté until soft. Add garlic, chipotle pepper, cumin, salt and pepper. Saute for additional 2 minutes.
• Scrape the mixture into the food processor. Add black beans, brown rice and lime juice. Pulse until the beans are chopped, but not pureed.
• Scrape the black bean mixture into a large bowl. Add the breadcrumbs and the cilantro. Stir the mixture until combined.
• Divide the mixture into 8 equal portions (about 1/4 cup each) and form into patties. If the mixture is too moist to form patties, add more breadcrumbs.
• Place the patties on a baking sheet lined with plastic wrap and cover with additional plastic wrap. Refrigerate for at least 30 minutes.
• Heat 1 tablespoon canola oil in a large skillet (preferably not nonstick, so a good crust can form) set over medium heat. Add the patties and cook for 3 minutes per side. If the skillet is not large enough to fit all of the patties, cook them in two batches.

The sauce:

• While the patties are resting in the fridge, make the sauce.
• In the bowl of a food processor, combine the avocado, cilantro, yogurt, lime juice, olive oil, chipotle pepper and salt. Puree until smooth.

Assembling: 

• Divide the avocado sauce between the rolls (about 1 tablespoon plus 1 teaspoon sauce per roll). Top each with one black bean patty and one slice of tomato. Serve.

Sounds like a lot of work but really it's just a bunch of ingredients to give the burger texture and flavor due to lack of beef. Comment below if you give this a try and I will do the same!

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Why Losing Fat is Important.

Found this picture on Facebook and had to share. This does not mean if you are real skinny that you need to lose more fat. This is for people who are above their BMI and need to lose fat.

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Smoothie's False Identity

We have all had smoothies before. There are several places to go to get them like Smoothie King, Smoothie Factory, and Jamba Juice. They promise good health and the perfect drink before or after a workout. Packed full of vitamins and minerals, smoothies seem to be a very tasty way to stay healthy. Today I am going to tell you why I think smoothies are overrated and why you should be more careful when choosing one to supplement your diet or workout.

I have been a big fan of smoothies for a long time. They taste great and you feel like you are being supercharged. I never would of thought something that seemed so healthy could actually be worse for you than the products they try to replace. For this post, I will use Smoothie Kings drinks for my examples.

Sugar. Lots and lots of sugar. That is what you get when you order almost anything off the menu. Yes, a lot of it does come from real fruit and that is great and all, but the amount of sugar is mind blowing in some of these drinks. They still use syrups and other liquids in these drinks that are not natural fruit. The protein shakes like Gladiator and The Shredder have fairly low amounts of carbs and sugar, so that's good. They also pack a lot of protein so I can safely say they are good for after workouts. Although, when you add the two fruits to it, they do get a little bit of sugar added. The rest of the drinks, start at around 30 grams of sugar for a small drink and can go up to 200 grams for a Hulk large. The Hulk large also has 60 grams of fat. That is like eating 3 hamburgers from McDonalds with 4 large cokes to chug it down with. Granted, the McDonalds meal has tons more sodium than the Hulk large, but I still don't think it's a "healthy" drink.

Another thing I hate about smoothies is that they are so expensive. For a medium, plus the tip they make you feel guilty about, it is around $8-9. Wow! For around that much I could go to Le Peep and have an egg and ham breakfast with fruit and a tall glass of water and it would be miles healthier and delicious. I could think of a dozen more options I could spend that money on that would get me a better meal than a smoothie.

The last thing I will say about smoothies is that you need to make sure you research them before you make it a habit and become overweight all of a sudden by being "healthy". Get a smoothie if it makes sense, otherwise pass and get something better.

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Fitness Apps

If you are reading this blog, then chances are you are technologically aware enough to have a smart phone. Whether it's Droid of iPhone, they both have apps that you can download from their market. Today I am going to share a few of them that I have used before and liked.

Pumping Weight
iOS App
This is real useful when planning out your workout routines and charting your progress through the weeks. It let's you chart how many reps and sets you do for each exercise and categorizes muscle groups. I started using it this week and it helps me log my workouts easily.

iMuscle
iOS App
This is amazing! It starts with a 3D body and when you chose the area you want to work on, it shows you a list of exercises to do that work that specific muscle. You can also log workouts and track your progress. This is a little more detailed than the one above, but I personally will probably start using this one after a while.

MyFitnessPal
iOS and Droid
This allow you to keep track of what you eat through out the day. The database of foods they have is very current and accurate. I used this when I first started dieting and it really helped me control my eating habits. After a while I didn't need it because my habits were gone.

RunKeeper
iOS and Droid
I'm not much of a runner, but this app makes running a little more fun. This is a GPS enabled app that tracks where you run and logs your time and distance. It allows you to set goals and you can even brag about your improvements on Facebook. It's pretty much like the Nike+ but Nike isn't paying me so I am sharing this one haha.

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Diet Trends

I hope everyone had a great Memorial Day weekend. I'm sure we all pigged out more than we wanted to, and it's OK! Life is about choice and enjoying what the world has to offer. It's OK to eat hamburgers and fries on occasion with a tall glass of vodka and Redbull. As long as you don't let your cheats be a way back into an unhealthy lifestyle, I see no problem with it. Today on Trendy Tuesdays, I want to discuss why I am such a disbeliever in most diet trends.

We have all heard about diet trends that pop up every year or so. One of the most popular I can remember is the Atkins Diet. This was a diet that made you scared of any kind of carbs. It was real popular because people would lose weight by avoiding carbs. Well, what ended up happening is a lot of people got sick or got even fatter once they got off the diet. Another one that I tried before was the Anabolic Diet. This diet was similar to Atkins. It made you not eat carbs for 12 days, then after 12 days you eat carbs for 2 days, then continue a cycle of shocking your body pretty much. I will say, my wife and I lost a lot of weight when we tried this 5 years ago. The problem was that you had to eat all the time. After a couple of weeks I was tired of cooking 4-5 meals a day and really didn't have the time to. Our grocery bill was real high too because of all the meat we had to consume. The most recent one is the Paleo Diet, which I talked about last week. This is again the same ole story about avoiding carbs and eating only meat, veggies, and fruit for the most part. Check out my post from earlier last week to see what I say about the Paleo Diet.

So why the hate? These diets work for some people, I will admit that. For the average person though, I think they are a little too much. I think someone can achieve weight loss and good health by just being smart about what they eat and not over consume. By being on a fad diet, there is a little part of everybody that knows that this may not work, so when crunch time comes, it is easy to just give up. By eating what you want, but being smart about it, you can enjoy life more and not have to be the guy at dinners who refuses to eat a roll or goes for a bunless hamburger.

In conclusion, I will say that some diets are extremely beneficiary to people who have health concerns. If a doctor tells you to stay away from wheat, red meat, or dairy, then I suggest you follow orders. If you got fat because you have gotten lazy and eat way too much fast food, then a fad diet is probably not going to work. You need to get moving, educate yourself on what your body really needs, and watch your calorie intake. We eat more than we do anything, so don't take the fun out of it, just be smart.

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Home Workouts

Do you hate the gym? Does the thought of getting ready to go workout in public make you want to go back to bed? Well you aren't alone, many people feel the same way you do. To say someone can't get in the best shape of their lives by working at home, is wrong. My wife has been doing some variations of workouts at home since she is with the baby most of the day and can't go to the gym really. So far she is down about 5 lbs and said she is feeling great so far. So let me show you a nice 30 minute workout to do everyday from your house.

Stretch - 5 minutes - Although you may feel this is stupid and wastes time, you are doing yourself 2 favors. Loosening up your muscles for the quick workout ahead and actually burning some calories.

Jump Rope - 10 minutes - This may not sound hard, but if you go a good 10 minutes without taking more than a 5 second break here and there, you will be tired. I usually do this in my garage but you can do it on the driveway too. If in an apartment, maybe try finding a spot in the parking lot that is vacant.

Pushups - 50 - If you need start by doing pushups on your knees, that's fine.

Squats - 50 - Make sure to use proper form when doing these to maximize the exercise.

Superman - 5 minutes - If you don't know what this is, it is where you lay down face down, and then raise your arms and legs and pretend you are flying like Superman. Making sure to focus on your core to keep you up. The exercise calls for you to lift up and hold for 5 seconds, then release and repeat. You can sway right to left to if you want to spice it up.

Jumping Jacks - 100 - Just do 100 jumping jacks. Easy.

Pushups - 20 - Last ones for the day.

And there you have a simple workout routine you can do at home with the only equipment needed is a jump rope. If you can't jump rope, substitute it for jumping jacks for 10 minutes. You can also stretch if you want afterwards. You should feel great after doing this. If you are sore the first few days, don't worry, it's normal.

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Sexy Legs Workout

Summertime is here. Well, not officially but it sure feels like it. Now is the time to bring out the shorts and bathing suits. If you are like me and have been working out all winter and spring, you aren't too worried about what your beach body might look like. If you are like most people though, you have some areas that you would like to fix before you get into a bikini or board shorts. Today I am going to share a poster I saw online that shows an incredible leg workout. It is mostly targeted to women but men can easily do this too and see results.

So there you have it. I would say it would be OK to do this every day if you have the drive and want to. Maybe give yourself one day off for rest, like Sunday. If you follow this every day, I would say in a month you will have some awesome looking legs. Don't expect a quick fix and also remember to keep diet in mind while you do this. Here's to looking good this summer!

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Ten Food Additives to Avoid

TGIF everybody! Today I'm not going to share a recipe. Instead, I am going to tell you about 10 food additives that you should avoid. Check for these when you grocery shop and it will help you in deciding what brand to buy.

Aspartame – found in foods that are diet or sugar free; neurotoxin and carcinogen

High Fructose Corn Syrup – found in everything; number one source of calories in U.S.

MSG – Asian food, some canned soups, chips, snacks, frozen foods; neurotoxin

Trans Fat - margarine, chips, baked goods, fast foods; increases LDL, lowers HDL

Common Food Dyes incl. blue #1, blue #2, red #3, red #40, yellow #6, and yellow tartrazine – candy, sports drinks, soda, cherry products, cheese; can cause ADD, ADHD

Sodium Sulphite (sulfite) – wine, cheese; 1 in 100 people are sensitive to this chemical, can cause illness, rashes, among other things

Sodium Nitrite or Nitrate – hot dogs, bacon, ham, lunchmeat, smoked fish, many processed foods; carcinogen

BHA and BHT – potato chips, gum, lard, shortening, jello; affects neurological center of brain, can cause cancer, alters behavior

Sulphur Dioxide – beer, soda, juice, wine, dried fruit, vinegars; sulphur additives are toxic, can cause asthma, bronchial and respiratory problems, destroy Vitamin E and B1, should never be given to children

Potassium Bromate – found in most bread and rolls; known to cause cancer in animals, even small amounts can cause problems in humans.

So there you have it. Check for these on food labels and try to avoid them as much as you can. Come back next week and I will share a delicious recipe.

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Technique is Crucial in Weight Lifting

It's that time again. Training Thursdays is where I give you tips and advice on how to train correctly. This week I want to talk about form. A lot of people go to the gym and have never really been trained by a professional on how to properly weight lift, and it shows. I will cover some of my pet peeves in the gym and tell you why it's so important to keep form in mind.

LAT PULL DOWN

The first is the lat pull down machine. This is a great exercise to do to build up your back and shoulder muscles. This is also the machine that makes me mad at people the most. I see more people using bad form at this machine than any other one. Here are some pics I found on Google that show bad form.

This form is bad because arching your back like this will not get the full benefit of the workout. This is what people usually do when the weight is too heavy and they can't execute it properly. This also leaves your back in a vulnerable position to cause injury. Do not do that.

 

This is the worst one. I see guys do this ALL the time. I don't know why exactly but people think this will work out your back better than doing it correctly. Whatever lies you were told before, forget about them. This is a big no no and you are seriously setting yourself up for neck injuries.

This is the correct form to use. Upper body straight and bring the bar to your chest. There's no other way around it and no room for compromise.


SQUATS

Another exercise that many people don't execute properly is the squat. I will admit I am new to doing squats in my workout. When I first started I was doing it wrong, but I could feel I was doing it wrong so I stopped and asked my brother (ex-professional athlete) and he showed me the correct way. Now I do it with no problems and feel great about it. Here are some no no's for squatting.

This diagram shows you the wrong way to do a squat. Notice how the guy's knees overlap his feet. You never want this to happen. If you are doing this then you are not squatting correctly and probably have too much weight. You also notice that he is putting some pressure on his toes. Never do this. All your weight should be coming off your heels.

This picture shows a woman doing squats incorrectly 3 different ways, and 1 correct way. Notice how in the wrong ones, she is arching her back, lowering her head, and using her toes to pick up. These are all bad things to practice when doing squats. The top left picture is the correct form you should use. The reason it is so important to do squats correctly is because you can mess up your knees and hamstrings real bad if you practice bad form. These are injuries that can be long lasting.

So there are the 2 most frequent exercises that give me high blood pressure when I see people performing them at the gym. Do your homework and make sure that you use good form when you do any exercise. It will not only save you from injury, but will make your workout more efficient and work your muscles better.

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Paleo Diet

Today on Trendy Tuesday, I will be talking about a new diet I have heard about called the Paleo Diet. The Paleo diet is a modern day version of our ancestors’ diet from the Paleolithic era and focuses on food that can be hunted or gathered: Vegetables, fruit, seafood, grass-fed meat, eggs, nuts, seeds, and poultry. While it seems like it could be a very healthy alternative to your regular diet, it does raise questions on a few things.

No one can argue that eating only vegetables, fruit, meat, eggs, and nuts is bad for you. Most diets actually follow the same guideline. Processed foods are a big no-no in this diet and that's a good thing. This diet is rich in soluble fiber, omega 3 fatty acids, low-glycemic carbs, and the good kind of fat. I have read stories of people losing an easy 15 lbs and feeling great while on this diet. This diet is also extremely low in sodium which is something I really like about it. So why is this diet not practiced by everyone in the world?

The one thing that I thought of when I heard about this diet is, "A caveman's life span was only 20 years or so, does that mean you will be fit but die sooner than other people in today's time?" Another thing to think about is the animal's meat from a long time ago is much different than the commercial farm animals we have nowadays, even if they are grass fed. The meat is not as lean and they are still pumped with chemicals even at the most organic farms. Also, without milk and cheese, it is almost impossible to get calcium and vitamin D in your diet. You also lose valuable nutrients by taking away grains. This diet is also very similar to a low carb diet which I am not a fan of. I actually see nothing wrong with carbs if they are the good kind. I also love bread so I might be a little biased. The last thing that made me not a fan was that your grocery bill will most likely be much larger than before.

After saying that, this does not mean this diet is bad for you. There are supplements you can take to get the missing nutrients, and as long as you stay active, like cavemen did, you should have no problem eating all the fat and protein you want. It is also recommended that you eat more fish than red meat. If all you eat is red meat from today's farm animals, you will most likely develop cardiovascular problems.

In conclusion, the Paleo Diet is a new approach to a low carb diet. I personally would never do it but that is my personal choice and I do not feel it accompanies my lifestyle. If you have the wallet, the patience, and the drive to do this diet, I say go for it. Make sure to check with your doctor or health care professional before trying this if you have medical issues. My advice is just to eat normal foods and stay away from as much processed foods as you can without driving yourself crazy.

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Workout Soundtrack

I hope everyone had a great weekend and a special shout out to all the Mom's that got to celebrate Mother's Day yesterday. This Mental Monday I want to talk about choosing the right soundtrack to go with your workouts. I won't make this too drawn out or boring because this is pretty common sense stuff. So let's get to it.

Every time I workout at home or go to the gym, I have to have my iPod with me to jam music. This is not because I get bored and need something to keep me going, but because it actually helps my mind work harder and keep a good tempo of working out. There are good songs to play when working out, and there are bad songs to play while working out. Not to say the bad songs are actually bad pieces of work, but they are not beneficial to someone exercising.

You wouldn't want to workout to slow, sad, and emotional music while working out. Why not? Let's take a song everyone might know. "Hurt" by Johny Cash or NIN. While this is a very touching and brilliant song, the tempo of about 60 BPM and the words he speaks, does not motivate anyone to move and push themselves to the limit. Songs like this are meant to listen to while you sit down and ponder your existence, not to pump you up. Can you imagine seeing someone at the gym sitting at a machine for a good 6 minutes looking like they are about to cry? Not cool. Anything that is slow, whether it be depressing or a love song, should not be put on your workout playlist.

So what music should you listen to? Some experts say that songs that are around 120-140 BPM are the best for working out. I personally love listening to The Devil Wears Prada or anything that is very uptempo and heavy. Metal is one of my favorites because not being able to understand the vocals actually helps me concentrate on my workout instead of the meaning of the song. Dance, Pop, Rock, and any other uptempo music is ideal. This tempo is also good because it gives you a good tempo to execute exercises at. Too fast of a tempo will wear you out and too slow will make you drag a long and eventually quit.

In conclusion, pick songs from any genre that get you going and have a good tempo to it. Having the right playlist to workout to can help you push through the hard parts and make working out a little more fun.

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Sweet and Spicy Chicken

TGIF! At this point, I'm going to stop apologizing for not posting everyday, my readers know I'm busy and can't post everyday, so there I said it. On to the food! Today on Foodie Fridays I am going to share a recipe I made this week called Sweet & Spicy Chicken. The family loved it and I think you will too. Let's get started.

Ingredients:

• 3 tablespoons taco seasoning (Get low sodium if you can find it)
• 1 pound of boneless chicken breasts, cut into 1/2 inch cubes
• 2 tablespoons of canola oil
• 1 jar of chunky salsa (11 oz)
• 1/2 cup peach preserves
• Hot cooked rice

Directions:

• Place taco seasoning in a large resealable plastic bag; add chicken and toss to coat.
• In a large skillet, brown chicken in oil until no longer pink. Combine salsa and preserves; stir into skillet. Bring to a boil. Reduce heat; cover and simmer for 2-3 minutes or until heated through. Serve on top of cooked hot rice.

Tell me that is not the easiest recipe ever?! It is also very delicious and you can double the ingredients and feed a ton of people. So next time you feel like some Chinese take out, opt for this healthier version instead and save some money. Hope you all have a great weekend! 

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Gatorade is Old News

We all know the drink. The thirst quenching sports drink that has been around since most of us have been alive. Gatorade has been helping athletes for decades and is still a big seller in the stores. What if I told you that it is not that good for you? What if I said it can actually make you gain weight? These questions are topics I will be talking about in this post on Trendy Tuesdays. The trend that sports drinks after working out is a way to refresh yourself, is not entirely true.

Let's start with the pros of Gatorade that we all know and have been taught.

• Electrolytes - This is probably the #1 reason people support and drink Gatorade. Electrolytes are very important to you especially if you have been sweating for an hour or so. They can give an athlete energy when he feels like he has none left. Good example is a basketball game. It's 4th quarter and your team is down by 10. You are the star shooter, but are dead tired from a hard game. Drinking some Gatorade in this instance will give the player more energy right away to finish the game than water or any other beverage would.
• Taste - Gatorade has a ton of flavors to please anybody's palette. My favorite is the classic Lemon-Lime.

Ok so maybe there aren't too many pros to Gatorade besides helping athletes finish games strong. Let's take a look at why it's bad for you.

• High Fructose Corn Syrup - This alone is reason enough to know that sports drinks are bad for you. Inexpensive way to sweeten and preserve a drink. This just screams bad for you.
• Citric Acid - This is used to flavor the drinks and makes it taste pretty good and leaves your mouth feeling pretty refreshed. It also can wear at your teeth enamel and can cause tooth decay after a lot of exposure to it.
• Less Water Intake - If you find yourself drinking Gatorade every time you get thirsty, this can cause a serious problem. Your body needs pure water to live and stay healthy, and if all you are giving it is water with sugar and other chemicals, it can take a toll on your body.
• Weight Gain - A lot of people look at Gatorade like they do Coke or any other soda. High amount of sugar and empty calories is a recipe for weight gain.

So there you have some pros and cons for Gatorade or any other sports drink. I am not saying that it is horrible and needs to be banned. It works great for athletes and people who do a lot of physical work for extended periods of time. But for the rest of us who may only do an hour of physical work all day, it is the same as a soft drink.

Well Chris, what can I drink after I go to the gym if Gatorade isn't that good for you? I personally go for some chocolate milk (ones without High Fructose Corn Syrup) or protein shake. These give you the protein your body needs after a work out and gives you some good carbs to boost your energy back up the rest of the day. In conclusion, stay away from sports drink and drink more water or a shake if you are trying to repair after a workout.

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Spicy Bacon Mac & Cheese

Friday, Friday! Yep it's that time of the week again. Work doesn't seem too bad, you are planning your weekend, and I am going to share a delicious recipe with you. This week I am going to talk about a dish I am going to try over the weekend. My friend Ram told me that one of his favorite foods is mac & cheese, and because he is a picky eater, I see this as a challenge to see if I can win his palette. I didn't want to just make a side dish of it, so I went for a main dish version which calls for bacon, mmmmm bacon, and some other exciting flavors. Let's see how we are going to make this bad boy.

What You Need:

• 3 cups uncooked elbow macaroni
• 1 pound bacon strips, chopped
• 1 jalapeno pepper, seeded and minced
• 1.5 cups 2% milk
• 1 cup shredded pepper Jack cheese
• 2 cups process cheese (Velveeta), cubed
• 1/2 cup shredded Colby-Monterey Jack cheese
• 1/2 cup shredded cheddar cheese
• 1/2 teaspoon onion powder
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• Dash hot pepper sauce
• 2 green onions, chopped 

 This Is How You Do It

• Cook macaroni according to package directions; drain and set aside.
• Meanwhile, in a Dutch oven or big pan, cook bacon over medium heat until crisp. Using a tongs, remove to paper towels; drain, reserving 1 tablespoon drippings. Saute jalapeno in reserved drippings. Add milk and cheeses to pot; cook and stir until blended. Stir in the onion powder, chili powder, salt, pepper and pepper sauce. Add the onions, cooked bacon and reserved pasta to pan; mix well.
• Transfer to a greased 13-in. x 9-in. baking dish. Cover and bake at 350° for 30 minutes. Uncover; bake 10-15 minutes longer or until heated through. 

Pretty easy huh? It will also leave you with plenty of leftovers. I have had something similar before but a few things are new to me. I think this will be a great version of a classic favorite. I will update on how it went! Have a great weekend everyone.

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30 Day Squat Challenge

Hello! I apologize for skipping a few days, just been very busy. I am back today though to share something for Trendy Tuesdays. Recently, I saw a bunch of people on Facebook post a picture that was called the "30 Day Squat Challenege". It came with a picture of a woman's booty and instructions on how to do it. Below is a picture I found that is a little more tasteful for my female audience.

I have not personally done this, but I have asked around and gotten some feedback from some people and based my own opinion on it.

PROS

• Everyone that does it says they see results within the first week, and are happy with the results at the end of it.
• No one seems to of given up because it was too hard.
• Because you aren't using weight, the amount of squats you have to do are reasonable.
• Everyone likes a firmer booty

CONS

• Not very popular with men. Tends to be something women try. Although men appreciate the effort by the women.
• After the 30 days is up, you have to figure out a workout to keep your lower body in shape and continue to work out. 
• Doing this every 30 days is not the best idea. You will eventually plateau and get discouraged because your body stopped changing.

So really, it's not bad at all. Just need to keep in mind that this is a temporary exercise that should help your lower body get into shape for the gym or running. Also, make sure to stretch before and after doing this so you don't cramp up, especially on days where you have to do 100+ squats. I encourage women to try this if they have no gym membership but are trying to find a way to get great legs at home.

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Big Weight for Big Results

What is up everybody? Today on Training Thursdays I am going to talk about a routine I added to my weight training at the gym. For the last 4 months I have been using the Push/Pull method and it has worked very well, but I decided to try something different that would give me bigger results. So far, it is working.

A couple weeks ago I read some posts by Arnold Schwarzenegger when he was on Reddit. Some guy was mentioning doing a workout that consisted of mostly bar workouts. Arnold said it was great but to add some isolation exercises on different days. This got me thinking and experimenting. I decided to go with this plan of attack:

Day 1 - Monday - Bar/Heavy Weight Day 
On this day, I focus on going as heavy as I can doing the appropriate amount of reps and sets.

• Bar Bench Press, 3 sets of 8-10 reps - use about 70% of what your max bench press is
• Lat Pull Down, 3 sets of 8-10 reps - remember to pull down to your chest, not your back.
• Incline Bar Bench Press, 3 sets of 8-10 reps - I would go 20-30 lbs lighter than what you benched normally.
• Seated Row, 3 sets of 8-10 reps - try for same weight as lat pulldown
• Decline Bar Bench Press, 3 sets of 8-10 reps - use same weight as incline
• Bar Bicep Curls, 3 sets of 8-10 reps - use half the weight of seated row
• Tricep Dips, 3 sets of 8-10 reps - use either the machine or a bench 

Day 2 - Wednesday - Isolation Day 
On this day, I focus on making my body symmetrical. If I feel like my left arm is getting more of a workout using the bars, then I will add a few more reps to my right arm during isolation day. Eventually your body will learn to distribute power evenly and extra reps won't be necessary.

• Dumbbell Bench Press, 3 sets of 8-10 reps - try to do same weight as bar bench press
• Dumbbell Bicep Curls, 3 sets of 8-10 reps -you can also opt to do 3 sets of 21's (I described this in an earlier post)
• Tricep Pull Down, 3 sets of 8-10 reps - it doesn't really matter what extension you use, I like to change it up every time.
• Cable Crossover, 3 sets of 8-10 reps - use around the same weight you curl each arm with.
• One Arm Lat Pull Down, 3 sets of 8-10 reps - do one arm at a time to isolate
• One Arm Row - 3 sets of 8-10 reps - same weight as pull down
• One Arm Dumbbell Tricep Extension - same weight as curls

On Friday I would do leg day, which I added bar squats to, and days in between I do most of my cardio. So far I have done this for 2 weeks and I can already see a huge difference in my muscle formation in my upper body. Each time Bar/Heavy Weight day comes I try to add 10-15 lbs on each exercise.

I think this works better because I am using heavier weight with the bars then I was when I did a lot of dumbbell and machine work only. Dumbbells are still perfect for isolation day. If you are trying to beef up like I am, go ahead and try this out next week. Let me know if you see an improvement in your strength.

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Men's Health Poster

Happy Tuesday to all my readers. I had an idea for a blog post today, but it was going to require more research than I had time to do. I will post that next week! Today, I wanted to share a poster I saw a few weeks ago that is pretty helpful for men. Sorry ladies, I try to be unisex as often as I can. I know this isn't really a "trendy" topic for Trendy Tuesdays, but I felt it was important to share. Take a look at the poster for a minute and absorb what it is saying.

Do you feel like some of the organs mentioned may be in the danger zone with you personally? Go see a doctor and get a physical. I don't usually say go to the doctor for anything, but it's good to go when you know what you need checked and are already informed so you can decide whether or not to take doctor's orders.

This poster wasn't made to scare you, but to inform you of how major organs work and are affected by our daily living. The older we get, the more we realize the importance of keeping our body healthy so we can live long and prosperous lives.

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Baked Fish and Rice

TGIF! This is the last day of work until vacation for me. I might do a few posts next week, but definitely not one every day. I have much needed relaxing time with my family coming up! So today on Foodie Fridays, I am going to share a recipe I made last week that was really good and something different. Let's get started.

You will need:

• 1-1/2 cups chicken broth  - Try to use Low Sodium
• 1/2 cup uncooked long grain rice  
• 1/4 teaspoon Italian seasoning  
• 1/4 teaspoon garlic powder  
• 3 cups frozen chopped broccoli, thawed and drained  
• 1 tablespoon grated Parmesan cheese  
• 1 can (2.8 ounces) french-fried onions, divided 
• 1 pound salmon
• Dash paprika 
• 1/2 cup shredded cheddar cheese 

This is how you make it:

• In a large saucepan, combine the broth, rice, Italian seasoning and garlic powder, bring to a boil. Transfer to a greased 11-in. x 7-in. baking dish. Cover and bake at 375° for 10 minutes. Add the broccoli, Parmesan cheese and half of the onions. Top with fish fillets; sprinkle with paprika.
• Cover and bake 20-25 minutes longer or until the fish flakes easily with a fork. Uncover; sprinkle with cheddar cheese and remaining onions. Return to the oven for 3 minutes or until cheese is melted. Yield: 4 servings.

Pretty easy to make and will fill you up quickly. Adding the broccoli really helps give you nutrients you need. If you ever try one of the recipes I post, let me know how you liked it. Hope you all have a great weekend!

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The Truth About GMO

Let's get nerdy today. This Wellness Wednesday, I want to discuss GMO (Genetically Modified Organisms). This technology is used in the food we eat and even used on animals in factory farms. Many people strongly oppose them and some people say they are a way of improving the world. Let's take a look at the facts and you can make a decision for yourself.

So what is GMO? GMO are genetically modified organisms that have had new genes from other organisms added to their existing genes. The goal of such genetic engineering is to give the original organism new characteristics, such as disease resistance. This seems like a good thing for the food industry, but with any new science, there are always side effects that have not yet been averted. Let's take a look at the pros and cons of it.

Pros:

• GMO crops can be modified to where they will become insect resistant. Therefore not needing to use pesticides and other products to keep them away from crops and destroying them. This saves farmers huge amounts of money by not having to waste crops. It also protects the environment from the chemicals in the pesticides and prevents soil erosion.
• GMO foods are known to have more nutrition than normal. They have been engineered to contain more vitamin and mineral content. Besides providing you with more nutrition, this also helps in the fight against malnutrition in the world.
• GMO foods have better quality and taste. Again, they engineer the foods to have more taste. They can make corn sweeter, peppers spicier, and just about anything else have better taste than the original.
• GMO animals have been tested and they are known to have less health problems in general. They can fight off disease better and can withstand typical factory farm conditions better. This in turn produces higher quality meats, eggs, and dairy to the consumer.
• GMO foods can carry vaccines for common diseases. Example, they are working on a banana that can carry a vaccine to kill Hepatitis B.

So the pros of GMO seem very hopeful for the future of the world. Super foods that help us live longer and animals that can withstand anything and stay healthy. Well, it's not all sunshine and lollipops. GMO is still a new technology in terms of it being perfected. Let's take a look at the cons of GMO.

Cons:

• GMO foods can cause unknown allergic reactions to people. When they engineer the foods to be super foods, they often introduce new proteins and chemicals into the food that were not originally in it. This can confuse the body. If you are allergic to nuts, and you eat some corn that has GMO in it. There is a slight chance the protein in nuts that makes you allergic, will have traces of it in the new corn. So now, you are allergic to nuts AND corn, even though you weren't allergic to corn before.
• GMO can decrease the efficiency of antibiotics. This happens because the antibiotic features put into the GMO foods to resist against disease and viruses, causes your body to persist the antibiotic markers. Worldwide they have seen a decrease in the efficiency of antibiotics in hospitals.
• One concern is that the modified genes of the organisms may escape into the wild. For example, if a GMO crop that has a strong resistance to herbicides loses some organisms into the wild and attaches itself to the wild weed population, then you will have super weeds that cannot be killed by herbicides. This technology can be very bad if it is applied to crops and animals we don't want modified.
• GMO also can cause disruption in an ecosystem. One example I heard about recently was the bee population of a small town had almost vanished because the bees could not survive on the new genetically modified flowers that have been growning. Bees dying off doesn't sound bad, but they are a vital part of nature and without them, can slowly destroy an entire ecosystem.
• GMO also can make it to where the bacteria they are trying to kill, will just become stronger and stronger by adapting to the new organisms. This can cause certain strands of bacteria to almost be invincible.
• There has been no long term testing on GMO because the technology is not old enough to collect data for long term effects. So basically we are all playing a guessing game on what might happen to us in the future. There are already many counts of dying animals that ate GMO foods that were not tested properly and are being fed to humans also.

So there you have it, an unbiased report on what GMO is. There are definitely more cons to it, but that is only because you will normally get that with new technology that has not yet been perfected. With you knowing the facts now, you can take it upon yourself to make a decision on how you feel about it. I am somewhere in the middle. I think the idea of it is great and can really save the world in an overpopulated Earth. But I also know there are many side effects from it and don't like the idea that the government is using them in almost all of our foods before it has even been close to perfected. I feel that GMO should be used in a small market of the food industry until they have it under control.

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Zumba Zumba Zumba

Today on Trendy Tuesdays, I am going to talk about a fitness trend that has been growing in popularity with women and I think it is a great idea. Ever heard of Zumba? It is basically an hour long cardio class that combines latin music and dance moves. I have not heard many negative things about it so this post should be short and sweet.

I am going to generalize this post and say that mostly women are fans of Zumba. There is no reason a man can't do it, but I mean, c'mon. So why do women love Zumba so much? What makes it different than the other hundred different types of cardio classes out there? First off, there is music being played the whole time. Not just booty rap or hard rock, but intense and upbeat latin music similar to salsa or something along those lines. This alone will make any workout a lot more fun and give you a solid tempo to work out at. Second, it is comprised mostly of dance moves that mirror excellent cardio workouts and give your body a full workout. This in turn makes you a better dancer while getting in awesome shape. Who doesn't love that? Finally, the classes are an hour long and fairly cheap compared to other classes. This means that you can get in great shape for only an hour a day and not break your bank. Although, I would think you would only want to do classes 3 times a week at most. This is a pretty intense workout to do daily.

So there is nothing wrong with Zumba? Well, there are always the normal things to look out for. A bad instructor can ruin any class. Make sure your teacher knows how to execute the moves correctly without causing injury. I would think that a bad music selection could make the class a lot more difficult also. If you can, see if you can get a sample of some of the music that will be played. No one likes to dance to music they can't feel. This is suppose to be fun. I would also suggest getting a good pair of cross training shoes so you don't beat your feet up too bad. Dancers are known to beat up their feet so be prepared with a good pair of shoes. Other than that, I would say it is a pretty safe thing to do without too much concern for injury.

In conclusion, if you are looking for an uptempo, fun, and rewarding cardio exercise to be a part of, I would recommend Zumba. Finding a class near you should be no problem since the popularity of the classes have grown so much in the last year. Most gyms offer it and even dance studios advertise it. With something as fun as Zumba, there really is no excuse to not get up and get going.

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Chicken Alfredo and Biscuits

TGIF! The allergies are kicking me hard today. One thing I like when I don't feel good, is some home cooking. Today on Foodie Fridays I will show you how to make Chicken Alfredo and Biscuits. At first I wasn't sure how this would taste, but once I took a bite, it tasted just like chicken pot pie. Very good! So let's get down to business.

Here is what you will need:

• 2 cups chopped fresh broccoli
• 1-1/2 cups sliced fresh carrots
• 1 cup chopped onion
• 2 tablespoons olive oil
• 2 cups cubed cooked chicken
• 12 ounces of Alfredo sauce
• 1 cup biscuit/baking mix
• 1/3 cup 2% milk
• 1/4 teaspoon dill weed 

Now here's how you make it:

• In a large skillet, saute the broccoli, carrots and onion in oil until crisp-tender. Stir in chicken and Alfredo sauce; heat through. Transfer to a lightly greased 8-in. square baking dish.
• In a small bowl, combine the baking mix, milk and dill just until moistened. Drop by rounded tablespoonfuls onto chicken mixture.
• Bake, uncovered, at 400° for 18-22 minutes or until bubbly and biscuits are golden brown. Yield: 4 servings.

The hardest part about this is prep. After that it is a breeze and sure to be one of your favorite dishes. This is pretty healthy for you because of all the broccoli, carrots, and onions. Try to shoot for a low sodium alfredo sauce or make your own if you can. I would only recommend eating one serving a meal, because it will fill you up fast. Hope everyone has a great weekend. Let me know in the comment sections if you try one of the recipes and what you thought of it. Adios.

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Extreme Cardio Days

Sup? Sorry for the lack of posts recently. I have been studying for an exam required by my job to move up, so I have been nose deep in studies. Good news is I passed so I'm free for a while. So let's get back to it. Today on Training Thursdays, I am going to talk about my Wednesdays at the gym. Every week I have a day I call Extreme Cardio Day. Why do I call it this? I'll tell you.

I start early in the morning around 6am at the gym. I do a good variation of stretches for about 10 minutes, because I am about to work the heck out of my legs. After warmup, I hop on the cardio bike and do a moderate resistant level for 20 minutes. After the bike, I quickly hop on the treadmill and go for another 20 minutes. After the treadmill, I get on the elliptical for about 15 minutes or so. After that, I change into my swimsuit and start doing laps in the pool for 30 minutes. After that, I hop in the hot tub and unwind for 10-15 minutes. Tired yet? lol

So let's break this all down. I start with the bike, because it is the easiest machine to do in my opinion. I can do 20 minutes pretty easily without being too tired. When I get on the treadmill, I will usually speed walk with an incline for about 5 minutes, then I run at 6mph for 10 minutes, then go back to speed walking for the remaining 5 minutes. On the elliptical, I just use the standard setting and do this for about 15 minutes. This maxes out my legs and gives them a nice workout. Finally, I jump in the pool and do laps until I can't take it anymore, usually 30 minutes. I do this last because I get wet and I don't want to go back into the gym soaking wet. Also because I jump in the hot tub right afterwards to unwind.

Now I do have goals when I do this. It is part of my training for the triathlons I will be starting in September. My goal is to increase resistance and speed every week, even if is just a few notches on the machine. My biggest weakness is running, so I always try to run longer than I did the previous week. So far, I have been keeping to my goals and getting faster and stronger in my cardio. Another reason I have this day, is because on days I do weights heavily, I don't want to do too much cardio and wear myself out to where I can't max out on weights. I'm a big dude and want to keep the muscles and stay strong. I'm not going for the marathon runner look.

Would I recommend this day to everyone? Absolutely. You don't have to do the same settings I use, but doing these exercises at your own pace will be a killer cardio workout and if you keep it up and strive for goals, you will be amazed at what your body can do. I never in my life thought that I would be able to do days like this because I was never a cardio person. Now I am burning almost 800 calories on Extreme Cardio Days and love every moment of it. Best of luck if you are trying this and remember to always WARMUP! If you don't, you are setting yourself up for injury. Also remember to eat enough food that day because of all the calories you burn. I usually go for 3000 calories those days because 3000 - 800 is 2200, the right amount of calories I should have a day. With that in mind, best of luck! Please be safe, be strong, and stay fit.

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