The Official Operation Boot Camp Blog

Weekend Challenge

2012-02-03T15:04:00.001-05:00

5 Rounds
20 Lunges
20 Squats
10 Push ups

post your time and get your brag on your camp's FB page!

SKEWERED SHRIMP WITH HOMEMADE MANGO MARINADE

2012-02-01T06:00:00.000-05:00

This recipe for mango shrimp skewers was shared by FitSugar reader lauren in FitSugar's Healthy Recipe community group.

Recipe
1 pound of shrimp, deveined and shelled
1 flesh of a mango
1 teaspoon of cumin powder
1 jalapeno, seeded depending on your tastes
Salt to taste

Directions

Puree all the mango, cumin powder, and jalapeno in small blender or food processor.
Skewer the shrimp and cover with the half of the marinade. Allow the shrimp to marinade in the fridge for a half hour.
Cook until shrimp are pink in color and top with the rest of the marinade

Serves 4-6.

This will definitely be on our Superbowl table!

COOLING SNACK: CUCUMBERS WITH RANCH GREEK YOGURT DIP

2012-01-30T13:56:00.002-05:00

Get your healthier Superbowl on!

from fitsugar.com

This dip will complement any raw vegetable, so be sure to try it on bell peppers, carrots, and broccoli florets.

Ingredients

1-2 cucumbers, cut into 1/2-inch wedges
1 clove garlic, mashed into paste
1/2 bunch chives, thinly sliced
1/4 bunch flat-leaf Italian parsley, chopped
1 6-ounce container of strained Greek yogurt
Lemon juice to taste
Salt to taste

Directions

To make garlic paste: chop garlic then add a generous pinch of coarse salt. Mash the garlic and salt mixture with the flat side of your knife.
Stir garlic paste, chives, parsley, and lemon juice to Greek yogurt until well combined. Salt to taste.

Weekend Challenge

2012-01-27T14:09:00.000-05:00

7 squats, 7 burpees, seven rounds, for time. Now do it!

When Fatty Feasts Are Driven by Automatic Pilot

2012-01-25T06:00:00.001-05:00

By TARA PARKER-POPE

“Bet you can’t eat just one” (as the old potato-chip commercials had it) is, of course, a bet most of us end up losing. But why? Is it simple lack of willpower that makes fatty snacks irresistible, or are deeper biological forces at work?

Some intriguing new research suggests the latter. Scientists in California and Italy reported last week that in rats given fatty foods, the body immediately began to release natural marijuanalike chemicals in the gut that kept them craving more.

The findings are among several recent studies that add new complexity to theobesity debate, suggesting that certain foods set off powerful chemical reactions in the body and the brain. Yes, it’s still true that people gain weight because they eat more calories than they burn. But those compulsions may stem from biological systems over which the individual has no control.

“I do think some people come into the world, and they are more responsive to food,” said Susan Carnell, a research associate at the Columbia University Institute of Human Nutrition. “I think there are many different routes to obesity.”

In the recent rat studies, by a team from the University of California, Irvine, and the Italian Institute of Technology in Genoa, the goal was to measure how taste alone affects the body’s response to food. Among rats given liquid diets high in fat, sugar or protein, the ones who got the fatty liquid had a striking reaction: As soon as it hit their taste buds, their digestive systems began producing endocannabinoids, chemicals similar to those produced bymarijuana use.

Complete the article at NYTimes.com

photo by Stuart Bradford

Light Chicken Pot Pie

2012-01-25T06:00:00.000-05:00

Ingredients

For the Crust:

1 cup all-purpose flour, plus more for dusting
1/4 teaspoon baking powder
1/4 teaspoon fine salt
4 tablespoons cold unsalted butter, cut into small pieces
1 large egg
2 tablespoons 2% milk

For the Filling:

2 small russet potatoes
4 1/2 cups low-sodium chicken broth
5 medium carrots, cut into large chunks
1 to 2 teaspoons chopped fresh thyme Photo: Light Chicken Potpie Recipe
2 tablespoons extra-virgin olive oil
1 large onion, finely diced
3 tablespoons all-purpose flour
1/3 cup 2% milk
3 stalks celery, sliced
3 cups shredded rotisserie chicken, skin removed
1/2 cup fat-free plain Greek yogurt
1 cup frozen peas
1/2 cup minced fresh parsley
Kosher salt and freshly ground pepper

Get the how to and complete recipe from FoodNetwork.com

Weekend Challenge

2012-01-20T06:00:00.000-05:00

Run 1/2 mile 50 air squats - 3 rounds.

It's All in Your Gut! How to Enhance Mood, Immunity and More Through Digestion

2012-01-18T06:00:00.000-05:00

by Dr. Isaac Eliaz

Your body's many systems work closely together to maintain optimal health, so when one system is off balance it can trigger a domino effect, potentially igniting a cascade of chronic health complications. One system that is particularly responsible for overall well-being is your digestive system -- a strong, yet delicate ecosystem that controls the presence of harmful invaders and maintains digestive and overall health. To achieve this impressive feat, your GI tract relies on the presence of "good bacteria," specialized immune cells and a complex network of neurological and hormonal components. In fact, this 30-foot long tract is a major headquarters for immunity, neurological health and more. Digestive health directly impacts your immune health, and vice versa. Your gut is also home to the largest concentration of mood-altering neurotransmitters such as serotonin. And now researchers are discovering how beneficial microflora (friendly bacteria) do so much more for our state of being than we previously believed.

When your digestive system is not functioning properly, it can result in poor nutrient absorption/malnourishment and lead to a number of chronic problems and symptoms, including acid reflux, indigestion, irritable bowel disease and others. But it can also directly impact overall health as well as the health of your immune system, nervous system, hormonal health and more. In order to truly enhance your health -- physical, mental and/or emotional -- it's important to also understand how your digestive system is connected to immunity, energy, mood and even behavior.

keep reading and find the original post HERE.

Two-Bean Soup with Kale

2012-01-16T06:00:00.000-05:00

3 tablespoons olive oil
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 teaspoon salt, divided
2 garlic cloves, minced
4 cups organic vegetable broth (such as Emeril's), divided
7 cups stemmed, chopped kale (about 1 bunch)
2 (15-ounce) cans no-salt-added cannellini beans, rinsed, drained, and divided
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1/2 teaspoon freshly ground black pepper
1 tablespoon red wine vinegar
1 teaspoon chopped fresh rosemary

Photo: Kana Okada; Styling: Sara Quessenberry

Get the how to and tips from CookingLight.com . .

Weekend Challenge

2012-01-13T06:00:00.000-05:00

10-9-8-7-6-5-4-3-2-1
sets of sit-ups and a 100 meter sprint between each set

6 January Superfoods

2012-01-11T06:00:00.000-05:00

Tangerines

Why we love them:
The clementine, another seasonal superfood, is everywhere this time of year, but oft-overlooked tangerines are also plentiful and pack a serious nutritional punch. They're sweet, slightly tangy and a good source of Vitamin C (according to Livestrong, nearly 40 percent of the amount the Food and Drug Administration recommends you consume daily ).

How to enjoy them:
Just peel and go! Tangerines are a great snack food and are also nice for a bit of sweet juiciness in winter salads.

Get the other 8 . . .

Salad Shakers

2012-01-09T06:00:00.000-05:00

One of the biggest things I have had against salads is that they take too long to prepare when they have a lot of good veggies in them. If you have to cut all the veggies up, add dressing, and mix it can take a while. I get 30 minutes, at the most, for my lunch. Usually something else cuts into my lunch, making every second absolutely precious to me. Thus, finding this method has literally saved the salad’s place in my lunch rotation.

The secret of this method is that the dressing doesn’t touch the greens until right before you eat them, keeping the greens fresh and unwilted for a long period of time. First, your pour in the amount of dressing you want for each salad – which is less than you might think. Since you will be shaking these up, the dressing goes farther than a typical salad where some things are coated and the bottom bits have nothing. Afterwards, you add your vegetables. This mix in particular has carrots and cucumber chunks in the bottom, because both are hardy enough to stand up to being soaked in dressing for a pretty long time. Any more sensitive ingredients, like proteins (which can get waterlogged in dressing), egg crumbles, or celery can be layered on top. The last thing to go in is the lettuce mix of your choice.

When you are ready to eat, you simply shake the jar and eat. Instead of having to cut all the veggies right then, or have them go soft in a plastic bag, you can have a fresh-tasting salad in seconds. For ease of access I suggest you pour the salad into a bowl or put it on a plate, but you don’t have to. If you don’t want the extra dishes (or don’t have them) just a fork will do. keep reading . . .

Weekend Challenge

2012-01-06T06:00:00.000-05:00

30 Push-ups
40 Sit-ups
50 Squats
3 Rounds for Time

Sodium-Saturated Diet Is a Threat for All

2012-01-04T06:00:00.000-05:00

By JANE E. BRODY

Maybe you think you don’t have to worry about salt. After all, you don’t have high blood pressure, you’re not overweight and you exercise regularly.

Enlarge This Image

Yvetta Fedorova

Well, think again. A major study, based on data from more than 12,000 American adults, took into account all those risk factors for death from heart disease. The researchers found that while a diethigh in sodium — salt is the main source — increases your risk, even more important is the ratio of sodium (harmful) to potassium (protective) in one’s diet.

When people whose meals contained little sodium relative to potassium were compared with those whose diets had a high sodium-to-potassium ratio, the latter were nearly 50 percent more likely to die from any cause and more than twice as likely to die from ischemic heart disease during a follow-up period averaging 14.8 years.

Although there has been on-and-off controversy about the value of limiting dietary salt, there is no question that a high level of sodium in the diet raises blood pressure and the risk of chronic hypertension by stiffening arteries and blocking nitric oxide, which relaxes arteries. Hypertension, in turn, contributes to heart disease and stroke, leading causes of death. keep reading . . .

Easy Paleo Crock Pot Chicken Curry with Peppers and Cabbage

2012-01-02T06:00:00.000-05:00

Ingredients:

1 to 1.5 pounds of boneless chicken thighs – I pick these over chicken breasts because I find them tastier, and they are often cheaper.
1 or 2 cans of coconut milk – I used 2 cans because Trader Joe’s has them for 99 cents and I love coconut milk more than you know. One could get away with a single can if it is pricey for you, yet you will simply have a thicker curry
Curry paste – Types and amounts obviously vary 3 tbsp of Red Curry.
1 small yellow onion
1 medium red bell pepper
1 medium green bell pepper
1/2 head of cabbage. You could use more if you wanted to.

get the how-to . . .

Weekend Challenge

2011-12-23T06:00:00.000-05:00

20 Air squats
20 Burpies
20 Push-Ups
3 rounds...for time.

Sitting and Watching

2011-12-21T06:00:00.000-05:00

‘No matter what gets in the way or which way the wind does blow… I’ll just sit here and watch the river flow.’ ~Bob Dylan

Post written by Leo Babauta.

Have you ever felt that we are rushing through life, that we get so caught up in busy-ness that life is passing us almost without notice?

I get this feeling all the time.

The antidote is simple: sitting and watching.

Take a minute out of your busy day to sit with me, and talk. Take a moment to imagine being in the middle of traffic — you’re driving, stressed out by the high amount of traffic, trying to get somewhere before you’re late, angry at other drivers who are rude or idiotic, completely focused on making your way through this jungle of metal on a ribbon of asphalt. Now you’ve gotten to the end, phew, you made it, wonderful, and you’re only a few minutes late … but did you notice the scenery you passed along the way? Did you talk to any of the other people along your path? Did you enjoy the ride?

No, probably not. You were so caught up in getting there, in the details of navigating, in the stress of driving, that you didn’t have time to notice your surroundings, the people nearby, or the wonderful journey. This is how we are in life. Keep reading . . .

Slow Cooker Ratatouille

2011-12-19T06:00:00.000-05:00

--1 eggplant

--1 zucchini

--1 yellow squash that looks like a zucchini ---no idea what it is really called

--1 can peeled whole tomatoes (drained)

--1 can diced fire roasted tomatoes (and juice)

--1/2 yellow onion

--1 yellow pepper

--1 orange pepper

--3 cloves minced garlic

--2 T olive oil

--1 t Italian seasoning

--1 t kosher salt

--1/2 t black pepper

--1/2 cup water

get the directions . . .

Weekend Challenge

2011-12-16T12:02:00.000-05:00

10 rounds
5 push ups
15 squats
5 burpees
15 sit ups

55 Ways to Take Care of Yourself When You're Busy Busy Busy

2011-12-14T06:00:00.000-05:00

Say no to anything that is not important to you

Laundry, phone calls with your mom, demanding girlfriends – this is not the time to be nice and “responsible”. Give yourself the permission to focus on what’s important. Getting the unessential responsibilites off your schedule will not only create som extra time and space, it will also lighten the burden you’re feeling to keep up with it all.

Ask for help

There’s nothing wrong with asking for help, and you’ll quickly learn that most people around you actually love to be asked! It makes them feel useful and important. What usually helps the most is to get help to do the normal things; cooking, shopping and regular every-day tasks. However, don’t underestimate how important the people in your life can be when it comes to feedback, motivation and supporting your self-confidence regarding the important work you’re doing.

Get enough sleep

An oldie, but a goodie. This old advice is not only essential when it comes to self-care, it is also absolutely essential when it comes to being able to do your best. Particularly important when it comes to exam periods and work stress, sleep will help you achieve. It’s easy to think that a few extra hours of work will do you more good, but it won’t. Sleep will.

Drink tea

Coffee will only get you that far, before it sends you down into tiredness again. While still being hot and comforting, tea (and especially the herbal kind) won’t make you dehydrated and shaky. If you’re feeling tired and think you need a coffeine boost, go for cold water (or iced tea) instead. Cold water will help wake you up!

Keep Reading . . .

Kansi

2011-12-12T06:00:00.000-05:00

Ingredients

3 pcs beef shank cuts (around 1.2 to 1.5kg)
2 cups sliced young jackfruit
3 large tomatoes, chopped
2 stalks lemongrass
2 onions, quartered
1 thumb sized ginger, sliced
4-6 pcs green finger chillies
1 tbsp annatto powder
7 pcs batwan fruit or 1 large packet sinigang mix
salt
freshly ground black pepper

get the how-to . . .

Weekend Challenge

2011-12-09T06:00:00.000-05:00

Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.

Sleeping Late, Eating Late Leads to Gaining Weight

2011-12-07T06:00:00.000-05:00

A message to night owls: There's news that your bedtime -- and those late-night snacks -- may be preventing you from dropping those stubborn extra pounds. A recentstudy took on an important, and under-examined, aspect of the sleep-weight loss connection: how the timing of sleeping -- and of eating -- can affect weight. Researchers at Northwestern University examined the effects of sleep timing on diet and body-mass index (BMI), and found that late bedtimes and late mealtimes can lead to less healthful diets and to weight gain.

A group of 52 adults -- 25 women and 27 men -- spent seven days keeping food logs and having their sleep and waking activity measured by a wrist sensor. The researchers divided participants into two categories of sleepers:

"Normal sleepers" reached the midpoint of their night's sleep before 5:30 a.m. These sleepers were asleep by shortly after midnight, and woke around 8 a.m. Among the study group, 56 percent were normal sleepers.

"Late sleepers" reached the midpoint of their nightly sleep after 5:30 a.m. They went to sleep in the middle of the night, well after midnight, and woke in the mid-to-late morning. Among the study group, 44 percent were late sleepers.

keep reading . . .

Before & After: Tommy Trudnak. No More Denial, Just Dedication

2011-12-05T13:24:00.001-05:00

I was like most couch potatoes, only I thought I was in pretty good shape - until July 2011 when I was enjoying a beautiful day out with my family after a family reunion. My wife was taking photos of us and I was laughing and having a blast. We went home and everyone was anxious to see the pictures of us having fun so I down loaded them.

I saw the picture of myself and thought, "Who is that?" I was in complete denial, thinking I looked and felt good.

My cousin Mike had been telling me about this boot camp he was going to and how great it was. He had said I needed to come, but like most people, I was full of fear - all I thought of was some huge guy screaming in my face telling me to quit crying and move. But I was so ready for a change so I went.

It was so not what I thought; the instructors were so encouraging and helpful. It was great - not easy, but really rewarding after every little accomplishment like holding a push-up plank or running a mile. I felt so much pride.

I was two weeks in when I got injured. After seeing the doctor, he told me I would need to take time off to heal. I was so mad because I worked so hard and now I would have to start over. I went to Dena (Cyr - OBC North Georgia Owner) and told her the news. She was so great. She said I could come back when I was healthy. I promised her I would stay on the food plan and I did. I lost 10 pounds while healing.

I came back stronger and more determined then ever. I worked hard every day, and although it was not easy, I did it with the help of all the instructors. At the end of my months in camp, I lost a total of 25 pounds and many notches off my belt.

I now help instruct new campers to achieve their goals! So come work out with me at Hoschton Park - we work hard and you will love it. Results start when you make the commitment. Hope to see you out there!

Chicken Orzo Soup

2011-12-05T06:00:00.000-05:00

As the temperature drops soups become the go to meal. Check out this spin on the traditional Chicken Soup.
1 (32-ounce) container fat-free, less-sodium chicken broth, divided
1/2 cup uncooked orzo
2 teaspoons olive oil
2/3 cup coarsely chopped carrot
1/2 cup coarsely chopped celery
1/2 cup chopped onion
3/4 pound skinless, boneless chicken breasts, cut into 1/2-inch cubes
1 1/4 cups water
3 fresh parsley sprigs
1 fresh thyme sprig
4 cups fresh baby spinach
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper

keep reading . . .

Weekend Challenge

2011-12-02T06:00:00.000-05:00

3 vertical jumps, 3 squats, 3 long jumps - 5 rounds

Back-to-Basics Nutrition Plan

2011-11-30T06:00:00.000-05:00

Tip 1: If it can’t be plucked or picked, hunted, fished or if it didn’t have a mom, don’t eat it. It’s that simple. No processed foods, no additives and no artificial ingredients. It’s eating clean, organic foods in their truest, most natural form.

Tip 2: Eat real foods every meal and snack. Eat more free-range, lean protein — fish, chicken, turkey, bison, eggs, etc. Make sure your plate is full of fresh/frozen organic vegetables. Make sure you add some healthy fats – cold-pressed olive oil, walnut oil, coconut oil or raw nuts/seeds. Finally add a small amount of healthy grains/carbohydrates if you desire – brown rice, quinoa, sweet potatoes or berries.

Tip 3: If the food has more than 2 or 3 ingredients and your 7-year-old can’t pronounce the ingredients, don’t eat it.

Tip 4: Always eat a protein with a carbohydrate. This will help stabilize your blood sugars and reduce insulin secretion, which leads to higher energy levels and more weight loss. Sample pairings include: apple with almond butter, tuna with crackers, hard-boiled egg and berries.

Tip 5: Lunch should always be the largest meal of the day in order to prevent large meals at night. When your body is physically active during the daytime, you will be able to metabolize and breakdown food more efficiently. Food will take longer to digest at nighttime, especially if you are not physically active at night.

Get the other 5!

Farro Salad With Beets, Beet Greens and Feta

2011-11-28T06:00:00.000-05:00

2 medium or 3 small beets (any color) with greens, the beets roasted, the greens stemmed and washed in two changes of water

1 cup farro, soaked for one hour in water to cover and drained

Salt, preferably kosher salt, to taste

2 tablespoons sherry vinegar

1 teaspoon balsamic vinegar

1 small garlic clove, minced or pureed

1 teaspoon Dijon mustard

1/2 cup extra virgin olive oil (may substitute 1 to 2 tablespoons walnut oil for 1 to 2 tablespoons olive oil)

1/2 cup broken walnut pieces

2 ounces feta or goat cheese, crumbled (more if desired for garnish)

1/4 cup chopped fresh herbs, such as parsley, tarragon, marjoram, chives, mint

get the directions . . .

Post Gobble Workout

2011-11-25T06:00:00.000-05:00

10 sit ups and 10 burpies...10 rounds-for time.

Make Running a Family Tradition

2011-11-23T06:00:00.000-05:00

Whether you're participating in the challenge or bringing the cheers and high-pitched screeches to the scene, everyone's a part of the journey.

I never in my life thought that I would be immersed into a world of running, endless supplies of GU packets and aquaphor. However, I have found myself locked in and ready to go, but not for the reasons you may obviously think.

See, I'm not a runner, nor have I ever been. The whole 'Runners World', which everyone always talked about, sounded so foreign to me. I was only able to understand it once I was thrown into the scene at a speed which felt like my boyfriend's seven minute per mile pace. I now refer to my mother, brother and boyfriend as the "Awesome Threesome".

They've formed this nomadic trio in which they venture over many different states to run half marathons and marathons. They've become this team, each running at their own pace, but all with the same gratifying end result. I guess you could say that I've become familiar with this whole running lifestyle, in the sense that I know what to expect at each race and could navigate any expo on my own. I've become a cheerleader, the support on the sidelines and the big smile, with a raspy voice, at the finish line. Keep reading and be inspired to get your family active this Thanksgiving!

Slow Cooker 20 to 40 Clove Garlic Chicken

2011-11-21T06:00:00.000-05:00

3-4 pounds chicken
1 large onion (or 2 bitties, like I used), sliced
1 tablespoon olive oil
2 teaspoons kosher salt
2 teaspoons paprika
1 teaspoon pepper
20-40 garlic cloves, peeled, but intact

get the directions for this awesome slow cooker recipe.

Weekend Challenge

2011-11-18T06:00:00.000-05:00

100 air squats 3 min. rest, 100 air squats.

Why You Should Keep a Workout Journal

2011-11-16T06:00:00.000-05:00

You can get better results faster, and who doesn't want that?

If you want to see results from each and every workout you do, chart your progress in an exercise journal. According to Jeffrey Katula, PhD, an exercise physiologist at Wake Forest University, self-monitoring your workout has proved to be a cornerstone in losing weight and building muscle.

While many people jot down their weight after stepping off the bathroom scale, researchers at Northwestern University found that those who consistently tracked their exercise habits — especially during holidays — lost more weight compared to those who did not.

How can you increase your chance of journal success? "Keep it simple," says Katula. "You're more likely to stick with something that's convenient." Westcott suggests recording the exercises you do, the weight load and the number of repetitions. Also record the time you spend doing cardio, along with other available measurements, including distance, for example, or the pre-programmed treadmill or stationary bike program you followed. Keep reading . . .

Twice-Roasted Sweet Potatoes with Chipotle

2011-11-14T06:00:00.000-05:00

Ingredients

6 medium sweet potatoes, unpeeled (about 3 1/2 pounds)
1/4 cup butter, softened
1 tablespoon finely chopped chipotle chiles, canned in adobo sauce
1 teaspoon adobo sauce
1/2 teaspoon salt
3 green onions
keep reading & get the how-to . . .

Weekend Challenge

2011-11-11T06:00:00.000-05:00

Run 1 mile, lunging 30 steps every 1 minute.

A Reminder on Maintaining Bone Health

2011-11-09T06:00:00.000-05:00

By JANE E. BRODY

Is fear, ignorance or procrastination putting you at risk of a devastating bone fracture?

Most of the news about osteoporosisconcerns the side effects of current therapies and preventives. But it is important to put these effects in perspective — and to focus on treatment benefits and practical measures that can help to prevent costly and debilitating fractures in fragile bones.

Osteoporosis is both underdiagnosed and undertreated. Doctors say it is underdiagnosed because many who have it fail to get a bone density test, sometimes even after they suffer a fracture. The condition is undertreated because some people avoid drug therapy for fear of side effects, while others take their medications erratically or stop taking them altogether without consulting their doctors.

It is easy to understand the prevailing concern. People hear about drug side effects like osteonecrosis, or bone death, of the jaw (extremely rare and mostly in cancer patients) and unusual fractures of the thigh bone. They hear that supplements of bone-building calcium can increase the risk of heart attack or stroke.

Some 10 million Americans have osteoporosis, and 34 million more with low bone mass are at risk of developing it. It is a silent disease that typically first shows up as a low-trauma fracture of the hip, spine or wrist. Low-trauma does not mean no trauma; someone with healthy bones who falls from a standing height or less is unlikely to break a bone, according to Dr. Sundeep Khosla, president of the American Society for Bone and Mineral Research.

While women are the far more frequent victims of osteoporosis and develop it at a younger age, men — especially those over 70 — are also at risk and even less likely than women to have the disease diagnosed and treated. Keep reading . . .

Creamy Pumpkin Curry

2011-11-07T06:00:00.000-05:00

1 small sugar pumpkin

2 pounds of shrimp or other seafood/protein of your choice

2 carrots, sliced

1 medium yellow onion, diced

4 small zucchinis, diced

1 14oz can coconut milk

1 cup chicken stock

2 tablespoons coconut oil

1 teaspoon fresh grated ginger

1 teaspoon crushed garlic

1 teaspoon coriander

½ tablespoon turmeric powder

sea salt to taste

get the how-to . . .

Weekend Challenge: let me introduce you to your legs

2011-11-04T06:00:00.000-04:00

50 air squats, 4 rounds.
rest for 2 minutes between rounds

How Sugar Affects the Body in Motion

2011-11-02T06:00:00.000-04:00

Sugar is getting a bad reputation. A cover article in The New York Times Magazine several weeks ago persuasively reported that our national overindulgence in fructose and other sugars is driving the epidemics of obesity, diabetes and other illnesses. But that much-discussed article, by the writer Gary Taubes, focused on how sugars like fructose affect the body in general. It had little opportunity to examine the related issue of how sugar affects the body in motion. Do sweeteners like fructose — the sweetest of the simple sugars, found abundantly in fruits and honey — have the same effect on active people as on the slothful?

A cluster of new studies suggests that people who regularly work out don’t need to worry unduly about consuming fructose or other sugars. In certain circumstances, they may even find the sweet stuff beneficial.

The unique role that the various sugars play in exercise is well illustrated by anew study published in March in Medicine & Science in Sports & Exercise. It involved a group of highly trained cyclists and their livers. For the experiment, Swiss and British researchers directed the cyclists, all men, to ride to exhaustion on several different occasions. After each ride, they swallowed drinks sweetened with fructose or glucose, another simple sugar often identified as dextrose on ingredient labels. (Some also drank a milk-sugar sweetener.) Keep reading . . .

Slow Cooker Pork Loin

2011-10-31T06:00:00.000-04:00

Ingredients
Whole Pork Loin
Vegetables, optional
Seasonings of choice
Liquid, maybe

Instructions
If using vegetables, prepare as desired and place in bottom of the crock. Season lightly if desired. Brown in a skillet if desired. Place whole pork loin in crock and season as desired. Cook on low 4-8 hours, high 3-6 hours. Pork is done at 145 degrees. Keep reading for variations . . .

Weekend Challenge

2011-10-28T06:00:00.000-04:00

Test yourself on a max set of push ups...tight body chest to the floor...full extension!
If you cannot do pushups from your toes do your pushups from the knees.
After that, 100 air squats for time.

Cerebral Fitness: Mastering the Mental Game

2011-10-26T06:00:00.000-04:00

Most athletes spend a great deal of time improving physical fitness and nutritional practices. Not too many spend time improving mental strength. When physically equal, the athlete with the strongest mental game wins every time. In some cases, an athlete with stronger mental skills can produce a better performance than an athlete that is physically stronger.

Where to Begin?

If you've never worked on your mental skills, a good place to start is to take notice of what that little voice in your head is saying. You'll want to determine if what your inner voice has to say is appropriate or exaggerated.

Once you realize that negative self-talk limits your performance as an athlete and in everyday life, there are several books, seminars, CDs and DVDs available to help you work on mental toughness. Pick one to start your journey.

If you have already worked on mental fitness, perhaps it's time for a review of your favorite techniques—or to try something new. Just like any other skill, mental fitness takes maintenance and can improve with the proper training.

Keep Reading . . .

One Pot, One Pan, One Dish Meals

2011-10-25T14:15:00.001-04:00

Istime too tight for cooking each night? Try cooking a big pot of food on Sunday, cooling it, and putting upsingle serve portions for later in the week or month!! It’s easy and once you try some ofthese ideas, you’ll probably come up with your own.

Dish	Recipes
Turkey Chili This hearty chili is made with turkey sausage and ground turkey meat. It will fill you up!!	6 ounces hot turkey Italian sausage 2 cups chopped onion 1 cup chopped green bell pepper 8 garlic cloves, minced 1 pound ground white meat turkey 1 jalapeño pepper, chopped 2 tablespoons chili powder 2 tablespoons brown sugar 1 tablespoon ground cumin 3 tablespoons tomato paste 1 teaspoon dried oregano 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 2 bay leaves 1 1/4 cups Merlot or other fruity red wine 2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped 2 (15-ounce) cans kidney beans, drained 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble. Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese. Cool completely before packaging. 8 servings
Gazpacho (no cook) This cold vegetable soup can be made quickly in your food processor/blender (chopped) or you can make a chunky version (chunked) by hand dicing ingredients. It keeps for 2 weeks in the fridge and is a great meal or snack!! You can put a dollop of fat free sour cream on top, or have with a piece of low-fat cheese	6 large ripe tomatoes (peeled or unpeeled: you choose) chopped or chunked 4 large carrots chopped or chunked 1 large English cucumber or 2 medium regular, chopped or chunked 1 red bell pepper (or green) chopped or chunked 1 large Vidalia or other sweet onion, chopped or chunked 1 large bunch fresh parsley (cleaned well) chopped 3 minced garlic cloves 6 T balsamic vinegar 6 T extra virgin olive oil 1 C V-8 or tomato juice salt & pepper to taste Chop & blend all ingredients or process items together, season and taste. Makes a lot!

White Chicken Chili

2 large onions, chopped

4 garlic cloves, mashed

4 T olive oil

2 pounds boneless skinless chicken breast, cut in to 1” cubes

6 C low sodium chicken stock or broth

2 14.5 oz cans navy beans, drained and rinsed

2 4.5 oz cans of chopped green chilis (in the Mexican food section)

½ t ground cloves

1 T oregano (dried)

1 T cayenne

salt & pepper to taste

1 C Monterrey Jack cheese, grated

1 C non-fat sour cream

4 jalapeno peppers, diced & seeded (be careful)

¼ C fresh cilantro chopped

Sautee onion and garlic in olive oil until onions are clear.

Add chicken and cook thoroughly. Add stock and drained beans and chiles.

Add seasoning.

Simmer a long time.

Enjoy with some cheese, sour cream and fresh jalapeno peppers.

This freezes well (minus the toppings)

Basic Chicken Soup/Stew

This is a kitchen basic, but you can add or subtract from it according to your personal taste!!

Whole wheat noodles can be substituted with cooked barley or brown rice for a nutritious twist.

1 ½ pounds boneless skinless chicken breasts, cut into 1” cubes or strips

2 T olive oil

1 onion, diced

6 large celery stalks, diced

4 large carrots, diced

6 C low-sodium chicken broth

1 T poultry seasoning

3 t minced garlic

6 oz whole wheat egg noodles or pasta (or 1 ½ C cooked brown rice or barley)

salt & pepper to taste

¼ C fresh parsley

In a large pot with a lid, brown chicken chunks all over until no longer pink; about 3 minutes. Stir a lot! Add the onion, celery, carrots and cook for 10 minutes until the veggies are softened. Add broth and seasoning. Cover and cook for 15 minutes over medium-high heat. Stir in uncooked noodles or cooked grains and cook for additional 10 minutes. Enjoy some now, OR Remove from heat; cool completely, and package up for future meals. Makes 8 cups of soup/stew.

Vegetarian Vegetable Soup

This hearty vegetable soup can be enhanced with cooked brown rice or barley, or with whole wheat egg noodles. Add or subtract your favorite vegetables!

4 T extra virgin olive oil

2 large sweet onions, diced

2 large red bell peppers

3 t garlic, minced

2 large red bell peppers, diced

1 28 oz can tomatoes, can be diced or whole; your choice, do not drain

1 10 oz frozen green beans

1 6 oz can of whole kernel corn

1 14 oz can of kidney, black or pinto beans, drained well

salt & pepper to season

Optional seasonings: “Mexican”: cumin, oregano, chili powder; “Italian”: basil, oregano, parsley.

In a large pot with a lid, put olive oil, onions, peppers and garlic in and cook until softened, about 10 minutes. Stir often. Add tomatoes with juices, and cook on medium-high heat until simmering. Add green beans, corn, and beans and your seasoning mix. Cook additional 15-30 minutes. Add additional starch items, if desired. Enjoy, or remove from heat, cool completely, and store in containers. Makes 4-6 C.

Super Pasta Sauce

6   ounces hot turkey Italian sausage
2   cups chopped onion
1   cup chopped green bell pepper
8   garlic cloves, minced
1   pound ground white meat turkey

2 28 oz cans of Italian diced tomatoes (reserve liquid)

1 6 oz can of tomato paste

3 T dried basil, dried oregano

4 T fresh chopped parsley

salt & pepper to taste

Heat a large pot or Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 3 ingredients. Stir often and break meat up into small bits as you go. Add tomatoes and tomato paste. If it seems thick, add the reserved liquid until it thins out. Add herbs and seasoning, and cook over medium heat 30 minutes, stirring occasionally. Cool completely and portion out into containers. Freezes well.

Vegetable Pasta Sauce

4 T extra virgin olive oil

2 large sweet onions, diced

3 t garlic, minced

2 large red bell peppers, diced

2 large zucchini squash, sliced

2 28 oz can diced Italian tomatoes, reserve juices

1 6 oz can tomato paste

2 T dried: basil, oregano

salt & pepper to taste

4 T fresh Italian parsley, cleaned and minced

1 6 oz can black diced olives (optional)

In a large pot with a lid, put olive oil, onions, peppers, zucchini and garlic in and cook until softened, about 10 minutes. Stir often. Add tomatoes with juices, and cook on medium-high heat until simmering. Stir in tomato paste and herbs & seasonings. Simmer, uncovered for 30 minutes. Stir in parsley and optional olives. Enjoy with pasta. Cool remainder completely and package up for future dinners.

Grilled Chicken & Veggies

A grill pan is a great investment in your kitchen. This recipe can be cooked on your outdoor grill, but a grill pan works well for a quick meal prepared indoors!

Served hot, great with orzo pasta or brown rice.

Cold chicken & veggies are great on a salad or mixed with pasta!!!

1 pound boneless, skinless chicken breast cut into your portion size

4 T extra virgin olive oil

4 T lemon juice

2 t oregano (or Italian seasoning blend)

salt & pepper to taste

2 zucchini squash cut into chunks or strips

1 red bell pepper cut into chunks or strips

1 sweet onion cut into thick slices

6 oz fresh asparagus

Put chicken pieces, olive oil, lemon juice, oregano and spices into a bowl or a Ziploc bag. Refrigerate for 30 minutes or up to several hours. When ready to prepare, heat grill pan on stove (or prepare outdoor grill) and put chicken pieces on hot grill. Allow it to sit, grill side down, for 3 minutes to get grill marks. Turn chicken and cook other side for another 1-2 minutes, depending on thickness. Remove chicken pieces and set aside (cover with foil if you are eating). Spray grill pan with Pam, and cook vegetables, not overcrowding the grill pan) Cool and package up portions for lunches and dinners.

Curried Vegetables

This easy curry saves time, but you can add fresh veggies if you like. Serve with brown rice and top with almonds and fat free plain yogurt for an authentic dish.

1 T olive oil

1 onion, chopped

2 cloves crushed garlic

2 ½ T curry powder (garam masala)

2 T tomato paste

1 14 ½ oz can diced tomatoes, including liquid

1 cube vegetable bouillon

1 10 oz package of frozen mixed vegetables (or, choose all fresh produce if you like)

1 ½ C water

salt & pepper to taste

pinch of cinnamon

¼ C chopped cilantro

In a large pot over medium heat add olive oil, onion and garlic. Cook until almost browned, stirring often. Add curry and tomato paste and cook 3 more minutes. This combines the flavors. Stir in next 6 ingredients and cook for 30 minutes until veggies are cooked. Serve with chopped cilantro.

Making your own Condiments

2011-10-24T06:00:00.000-04:00

Lower your sodium intake and control the quality of your food by making your own condiments. Click HERE for recipes to make your favorite toppings.

Weekend Workout Challenge

2011-10-21T06:00:00.000-04:00

Tabata Squats:
20 seconds on 10 seconds rest
8 rounds

How Exercise Can Strengthen the Brain By GRETCHEN REYNOLDS

2011-10-19T06:00:00.000-04:00

Can exercise make the brain more fit? That absorbing question inspired a new study at the University of South Carolina during which scientists assembled mice and assigned half to run for an hour a day on little treadmills, while the rest lounged in their cages without exercising.

Earlier studies have shown that exercise sparks neurogenesis, or the creation of entirely new brain cells. But the South Carolina scientists were not looking for new cells. They were looking inside existing ones to see if exercise was whipping those cells into shape, similar to the way that exercise strengthens muscle.

For centuries, people have known that exercise remodels muscles, rendering them more durable and fatigue-resistant. In part, that process involves an increase in the number of muscle mitochondria, the tiny organelles that float around a cell’s nucleus and act as biological powerhouses, helping to create the energy that fuels almost all cellular activity. The greater the mitochondrial density in a cell, the greater its vitality. keep reading . . .

Roasted Beets With Chiles, Ginger, Yogurt and Indian Spices

2011-10-17T06:00:00.000-04:00

1 3/4 pounds beets; a mix of red, yellow and chiogga is nice

2 tablespoons extra virgin olive oil

1/2 teaspoon kosher salt, more to taste

Pepper, to taste

1/2 teaspoon black mustard seeds

1/2 teaspoon coriander seeds

1/2 teaspoon cumin seeds

1 fat garlic clove, finely chopped

1/3 cup plain Greek yogurt

1/2 jalapeño pepper, seeded and finely chopped

1 teaspoon grated fresh ginger

1 teaspoon lime juice, more to taste

2 tablespoons chopped fresh cilantro

Pomegranate seeds for garnish, optional

Keep Reading for the how-to . . .

Weekend Challenge: 100

2011-10-14T06:00:00.000-04:00

5 squats
5 push-ups
5 sit ups

20 rounds

How Much to Drink During a Marathon

2011-10-12T06:00:00.000-04:00

The 2011 Chicago Marathon on Sunday marks the beginning of the fall marathon season in the United States, culminating on Nov. 6 with the New York City race. In those two events alone, more than 80,000 runners will attempt to cover the 26.2-mile marathon distance. But two newly released studies suggest that there are reasons to be concerned about some of the racers’ readiness. The studies show that a worrying large percentage of distance runners may not know how to drink.

Some runners may be drinking too much water or other fluids. Others may be taking in too little. And a disconcerting majority don’t seem to be concerned about whether they are drinking a safe amount at all, according to the new reports.

keep reading . . .

For the love of eggplant

2011-10-10T06:00:00.000-04:00

Use this recipe for your next get together - football anyone?

To make 2 generous servings, I used:

1 eggplant
2 tbsp olive oil
1/2 avocado
3 oz feta cheese
2 oz olive tapenade
basil leaves for decoration

optional toppings: tomato salsa, caramelized onions, pine nuts, walnuts, pesto sauce, sour cream

get the how-to . . .

Workout Challenge

2011-10-07T06:00:00.000-04:00

10-9-8-7-6-5-4-3-2-1 sets of sit-ups
100 meter sprint between each set

2011-10-05T06:00:00.000-04:00

Big ‘FAT’ Blog Post – Part 1

Posted by Amy Kubal

Fatt – in the minds of many it’s a four letter word (that’s why there’s the extra ‘t’…). We’ve been told that eating too much fat will result in heart disease, obesity, diabetes, etc. There are said to be ‘good fats’ and ‘bad fats’ – but which is which and does it really matter? Look around the grocery store and you see low fat this and fat free that. They even make ‘fat free’ fat – check out the margarine section and the peanut butter shelves… With such strong anti-fat messages it’s hard not to get caught up in all the hype. The tides are slowly turning and the message that fat is evil is being brought down piece by piece, but that leaves a lot of questions and controversy. Is all fat good, even saturated fat? What’s the deal with omega-3’s, and what the heck is a medium chain triglyceride? It’s hard not to be confused! To help end the mystery the Paleo Dietitians are going to answer some Big “Fat” questions. This is part one of a three part “Big Fat Blog Post” series – be sure to come back next week for part two!

Question #1 – Answered by – Stephanie Greunke, RD

If saturated fat is supposed to clog your arteries when you consume it, then how exactly does it do this? And if it doesn’t, then why has that message been so heavily hammered down our throats for the past decade?

Answer:

get the answer . . .

Kale Salad with Avocado and Apple

2011-10-03T06:00:00.000-04:00

adapted from Lucid Food by Louisa Shafia

Ingredients:

*1 bunch of kale, thick stems removed and coarsely chopped
*1 ripe avocado, diced
*sea salt and freshly ground pepper
*1 small garlic clove, peeled and minced
*3 tablespoons olive oil
*1 carrot, peeled and sliced into thin half moons
*1 small, green apple, sliced thin
*1 scallion, green part only, thinly sliced
*1 large handful of raw or toasted pine nuts (or toasted almonds)
*1 handful of dulse flakes- optional
*1 handful fresh mint, chopped- optional

get the how to.

Workout Challenge

2011-10-01T06:00:00.000-04:00

Sprint 200m and do 25 push ups, 3 rounds.

Yumi's Vegetable Cooking Cheat Sheet

2011-09-28T06:00:00.000-04:00

From thesecretyumiverse.com

Paleo Orange Chicken

2011-09-26T06:00:00.000-04:00

Ingredients

1 lb. boneless, skinless chicken thighs (cut into bite size pieces)
3 T fat (coconut oil works well here)
Juice of 2 orange
2 T orange zest
1 t fresh ginger
1/4 c coconut aminos or wheat-free soy sauce
1 t chili garlic sauce
3 green onions, chopped

get the method . . .

Weekend Challenge

2011-09-23T06:00:00.002-04:00

30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches

repeat 3 times

The Best Sustainable Fish Sources of Omega-3s

2011-09-21T06:00:00.001-04:00

New Dietary Guidelines recommend fish twice per week. Here are some good picks for sustainability and omega-3 fatty acids.

Get the details . . .

Four Easy Tomato Techniques

2011-09-19T06:00:00.002-04:00

Learn how to oven-dry, roast, grill and braise tomatoes.

Oven-drying
Cooking tomatoes for a long time at a low temperature dehydrates them and concentrates their flavor. These are plumper and softer than commercial sun-dried tomatoes, with a delicate, rich flavor.

We used 1 1/2 pounds plum tomatoes, cored and cut in half lengthwise (about 10)

1. Sprinkle cut sides of tomato halves with kosher salt. Place tomato halves, cut sides down, on paper towels. Let stand 1 hour.
2. Preheat oven to 300 degrees.
3. Arrange tomato halves, cut sides up, in a single layer on a baking sheet. Bake at 300 degrees for 3 1/2 to 4 hours or until edges of tomatoes curl (the tomatoes will feel dry to the touch).
Note: These will keep for a week, covered, in the refrigerator, or for up to a month in the freezer.

keep reading . . .

Weekend Challenge

2011-09-16T10:24:00.000-04:00

10 push ups
10 squats
30 jumping jack
1 minute wall sit
10 push ups
25 high knees

Repeat 3 times

Nutritional Off-Roading

2011-09-14T06:00:00.001-04:00

Read the Whole9's guide to "nutritional off-roading," or cheating. It's a great way to process and help you make a decision whether to eat off plan or not.

Cashew Hummus

2011-09-12T06:00:00.003-04:00

1 cup raw cashews

1/4 cup tahini

1/3 cup lemon juice

2 cloves garlic, crushed

1/2 teaspoon salt

1 teaspoon cumin

1/8-1/4 teaspoon cayenne

water

chopped fresh parsley, for garnish (optional)

Get the how-to!

Weekend Challenge

2011-09-09T06:00:00.004-04:00

25 Jumping Jacks
25 Lunges
400 meter jog

repeat 4 times, yes, that's 100 reps... do it!

Eating Protein Boots Hormone that Staves off Hunger

2011-09-07T06:00:00.005-04:00

The amount of a hunger-fighting hormone can be increased by eating a higher protein diet, researchers report in the September issue of the journal Cell Metabolism, published by Cell Press. The hormone, known as peptide YY (PYY), was earlier found by the researchers to reduce food intake by a third in both normal-weight and obese people when given by injection.

"We've now found that increasing the protein content of the diet augments the body's own PYY, helping to reduce hunger and aid weight loss," said Medical Research Council clinician scientist Rachel Batterham of University College London, who led the new study.

Scientists have known that high-protein content meals make people feel more full and reduce food intake, resulting in improvements in weight loss and weight loss maintenance. However, the mechanism responsible remained elusive.

Keep reading . . .

Canned Spaghetti and Pizza Sauce

2011-09-05T06:00:00.002-04:00

Some tomatoes
1 bay leaf (per six tomatoes)
1 clove garlic, chopped (per six tomatoes)
1/2 tsp lemon juice (per six tomatoes)
1 pinch each dried oregano, sea salt, black pepper (per six tomatoes)
1 fresh basil leaf, chopped (per six tomatoes)
2oz tomato paste (per six tomatoes)

get the directions!

Weekend Challenge

2011-09-02T06:00:00.002-04:00

Back to Basics

25 push ups
25 sit ups
25 dips
25 lunges

repeat series 4 times.

Put Those Shoes On: Running Won't Kill Your Knees

2011-08-31T06:00:00.003-04:00

Yes, it's true: Jogging, long thought to hurt knees with all that pounding and rattling around, may actually be beneficial for the complex and critical joint. There are caveats, though, especially for people who have suffered significant knee injury or are overweight. But for the most part, researchers say, jogging for your health seems like a good idea.

David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis. But when researchers actually studied the impact of running on knees, he says, that's not what they found.

"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.

Keep reading . . .

Stuffed Squash

2011-08-29T06:00:00.004-04:00

4 squash halved lengthwise, seeds removed
s&p
Drizzle squash with olive oil and season with salt and pepper. Bake at 375 for 20 minutes.

olive oil

Filling

2 T fat of choice (I used bacon grease)

1 large onion, chopped

1 red pepper, chopped

5 cloves garlic, minced

1 T Italian seasoning (check ingredients. there should only be herbs in there – no fillers or preservatives)

1 tsp salt

pepper to taste

10 sliced black olives (maybe 1/3 cup)

1.5 lb ground beef

1 can diced tomatoes or 3-4 chopped fresh

1-2 tsp red wine vinegar

Keep reading . . .

Weekend Challenge

2011-08-26T09:23:00.002-04:00

10 min jog
15 tricep dips
15 squats
10 burpees

repeat this series 3 times.

Choosing Healthy Fats

2011-08-24T06:00:00.003-04:00

GOOD FATS, BAD FATS, AND THE POWER OF OMEGA-3 FATS

For years, nutritionists and doctors have preached the benefits of a low-fat diet. We’ve been told that reducing the amount of fat we eat is the key to losing weight, managing cholesterol, and preventing health problems. But when it comes to your mental and physical health, simply “cutting the fat” just doesn’t cut it.

Research shows that, more than the total amount of fat in your diet, it’s the types of fat you eat that really matter. Bad fats increase your cholesterol and your risk of certain diseases, while good fats have the opposite effect, protecting your heart and supporting overall health. In fact, good fats—such as omega-3 fats—are absolutely essential not only to your physical health but your emotional well-being.

Keep reading . . .

Fragrant Beef Salad

2011-08-22T06:00:00.000-04:00

Makes 2-4 servings depending on your hunger

1 pound ground beef, ground lamb is also wonderful
1 large onion, chopped
~6 cups greens (spinach, arugula and kale all work well)
1 1/2 cups chopped fresh tomatoes
2 1/2 teaspoons ground cumin seed
3/4 teaspoon ground cinnamon
good extra-virgin olive oil
freshly ground black pepper (or a pinch of cayenne)
salt

get the how-to

Weekend Challenge

2011-08-19T06:00:00.002-04:00

Sprints because Fast is Fun

Warm up with a jog, roughly 800 meters
High knees for 20 m - as fast as you can
Kick your but for 20 m - as fast as you can
10 Lunges each side

Sprint for 1:30 min, Walk for 1:30 min
Sprint for 1 min, Walk for 1 min
Sprint for 30 s, Walk for 30 s

Repeat!

What this doctor learned when he was a patient

2011-08-17T06:00:00.002-04:00

Doctor D has been blogging about the doctor-patient relationship for a while now. It’s sort of the thing I’m known for. I’ve usually been on the doctor side of this equation. Most of my blogging, however, is to help patients figure out the weird world of medicine.

Doctor D recently found himself on the patient side of a nasty injury.

Even as Doctor D looked down and realized his leg wasn’t supposed to be that shape he said to himself, “Self, take mental notes! The readers of Doctor D’s Clinic of Doctor-Patient Relational Awesomeness will want to know about this.”

Here is what Doctor D discovered when he became Patient D:

1. Doctor D Is mostly right. Any reader of this knows that Dr. D’s insight is typically brilliant and totally useful. I found myself actually looking up posts I had written for the solid and useful advice.

But even D has a lot to learn, so from here on I shall delve into the dark secrets I could only discover when crossing the line to the patient side.

keep reading . . .

Mixed Seafood Red Curry

2011-08-15T06:00:00.001-04:00

Ingredients:

1 T coconut oil
2 T red curry paste
1 can coconut milk
kaffir lime leaves (optional)
1 Japanese eggplant, cut into chunks
1 cup fresh green beans, end trimmed and cut in half
1/2 red bell pepper, cut into chunks
2 heads baby bok choy, cut into chunks
1/2 cup baby tomatoes, whole
1/4 pound salmon, cut into chunks
3 sea scallops, cut in half
3 large prawns, peeled and deveined
1 1/2 tsp fish sauce
3 tsp lime juice
2-3 cilantro, chopped

Get the rest!

Weekend Challenge

2011-08-12T06:00:00.006-04:00

How many rounds can you do in 10 Minutes?

5 Burpees
10 Pushups
15 Squats

post your results to your camp's Facebook page!

The Problem With Serving Sizes- Anahad O'Connor

2011-08-10T06:00:00.000-04:00

According to its label, a pint of Häagen-Dazs ice cream contains four servings. But when was the last time you measured out a fourth of a container of Cookies & Cream, then put the rest away for another day?

For many people, the reality is that much of a pint can easily vanish in one sitting. A large package of Cool Ranch Doritos lists a single serving as one ounce, or roughly 12 chips, but it’s hard to imagine keeping count of every last chip as you dig into a bag. And while 160 calories and two grams of saturated fat may sound like a small price to pay for a serving of Oreo cookies, keep in mind that technically speaking, a serving is a paltry three cookies.

In the face of mounting criticism, the Food and Drug Administration has been under pressure for years to force food makers to include more realistic serving size information on their labels. The agency regulates the serving sizes that can be listed on packages by providing food makers with detailed guidelines to follow, which list the amounts of a specific food that a person would “customarily consume” in a typical sitting. But critics say these “reference amounts” are often laughably small because they’re based in part on surveys of eating behavior that were carried out in the 1970’s, when Americans ate less food and portion sizes had not been supersized.

keep reading . . .

Salmon Salad

2011-08-08T08:48:00.000-04:00

Ingredients:
2 tablespoons coconut oil
1 teaspoon caraway seed
2 medium wild-caught salmon filets (~ pound total)
2 tablespoons homemade mayo
2-3 celery stalks, finely chopped
1 small red onion, finely chopped
3 or 4 small sour pickles, finely chopped (no added sugar)
Juice of one lime

keep reading . . .

Weekend Challenge

2011-08-05T06:00:00.002-04:00

Hitting the squats.
Squats are an amazing move not only do they work some of the biggest muscles in your body with no equipment they are also executed pretty easily form wise. Plus, they're a functional movement, something we'll have to do forever if we want to be able to take ourselves to the bathroom alone. Just saying.

25 Regular Squats
25 Squats, toes turned out
25 One-legged squats
25 One-legged squats

Now do some cardio-30 minute run, 1 hour bike ride, 5 minutes of jump rope.

How To Exercise While You Sit-Anna Forrest

2011-08-03T06:00:00.008-04:00

You don't have to be working out all the time but with the sedentary work lives we live we need to de-stress and move to reduce chronic fatigue, illness and soreness. Read the article below to keep you moving and groovin' at the office.

I've written recently about the sequences I designed for our military to help with the stress of their work, and I'd like to share some of this with you. Let's focus first on poses you can do while just sitting in a chair.

Whether you are a fighter pilot or a "desk jockey," sitting all day is very hard on the body, even with fancy or expensive chairs. Sitting contributes to collapsed posture and low energy levels -- conditions that are far too common today. It shortens and contracts muscles in the legs and torso, and tends to exacerbate rounded shoulders and stress in the neck. Slouching inhibits digestion, causes constipation and low back pain as well as neck pain, and compromises breathing, which impairs clear thinking and leads to brain fatigue and poor decisions. It dulls the immune system so that you are more inclined to get sick and be irritable. When you are slumping, your productivity tends to decrease dramatically.

Fortunately I have some simple poses that will help you. I've done a lot of yoga poses in airline seats since I fly a lot; these are some that are helpful to me!

Let's start by learning how to breathe. Inhale and expand the ribs, feeling for moving the ribs all the way up into the armpit. Exhale, pull the belly in emptying all the used air out. This helps purify the lungs which raises your energy levels and increases your metabolism. Breathe like this throughout all these poses -- and in the rest of your life!

get the exercises . . .

Tahini Chicken

2011-08-01T06:00:00.004-04:00

Recipe:

1 pound chicken breast
1/4 cup tahini
2 tablespoons sesame seeds
1 tablespoon coconut oil
1 tablespoon tamari or coconut aminos
1 teaspoon sesame oil

keep reading . . .

Weekend Challenge

2011-07-29T06:00:00.002-04:00

Because you want to be (or continue to be) Fabulous at 50
50 push ups
50 sit ups
50 walking lunges - make it harder by wearing a back pack with books in it
50 seconds of plank
50 burpees. yup.

Lessons From ‘How To Live Forever'

2011-07-27T06:00:00.003-04:00

The average life expectancy for an American today is 77.9 years -- but for some people, that’s simply not enough.

Following the death of his mother, documentary director Mark Wexler devoted about three years of his life trying to understand the title premise of his new film, “How To Live Forever.” The documentary (which Wexler promises in the beginning will only take up about an hour and a half of your life) releases nationwide today, offering a comprehensive and surprisingly uplifting look at death, dying, graceful aging and longevity.

Traveling from California to Japan and back again, Wexler spoke to a variety of experts, including scientific leaders, religious figures, funeral directors and even a representative from a group that freezes dead bodies with the intent to bring them back to life when science allows.

But Wexler also interviewed a handful of people in the 80 to 100-plus community (including a few cameos from the oldest people in the world) about why they’ve been able to celebrate so many birthdays. From one of the most famous fitness personalities of modern times to a cigarette smoking marathon runner, here’s some of their most salient advice on aging gracefully:

Delores Bates at age 80, Ms. Senior of Arkansas: Continue to find new dreams

In one of the early scenes of the documentary, Wexler visits the 60-plus Ms. Senior of America Pageant in Las Vegas, where a “philosophy of life segment” replaces the swimsuit portion of the competition. (One senior cracked during this part of the pageant, “I’m may be a senior, but I’m still hot. It just comes in flashes).

Here, we meet Ms. Senior Arkansas, who at age 80 is dancing on stage after a total knee replacement. Her pastor didn’t approve of a trip to sin city, but Bates went anyway. And while she didn’t take home the crown, she says she’s still a winner -- getting married again after being widowed for 17 years. “He can drive at night,” she says. “That’s a plus when you get older.”

Keep Reading . . .

shrimp and bay scallop ceviche

2011-07-25T06:00:00.001-04:00

adapted from The Summer Shack Cookbook by Jasper White

12 ounces to 1 pound of bay scallops, fresh or frozen (thawed)

12 ounces to 1 pound of 31/40 count shrimp, fresh or frozen (thawed), peeled, cut in half width-wise
2 navel oranges
juice of 6 limes
1/2 bunch scallions, chopped
1 small red onion, halved lengthwise and very thinly sliced
1 jalapeño, seeded and minced
1/3 cup fresh cilantro, coarsely chopped
1 teaspoon coarse sea salt
1/2 teaspoon freshly ground black pepper

get the entire recipe & how to HERE

Weekend Challenge

2011-07-22T06:00:00.004-04:00

25 Walking lunges
20 Push Ups
10 Wall Jumps
25 Tricep Push ups
30 Sit-ups

Perfecting your push up

2011-07-20T06:00:00.000-04:00

Push ups are an awesome move. It's full body and you can do it anywhere. Even though it's basic, it can easily be done poorly. Watch the video below and get out the mirror-how does your's compare?

Green Mango Salad

2011-07-18T06:00:00.000-04:00

If you are like me, you have probably bought a green mango before. It doesn't smell ripe, it's hard and it's, well...green. The good news is you can still use it without waiting for it to ripen, you just have to use it as a vegetable.

You can make a really easy crunchy and tangy salad, using the following:

serves 2:
2 small cucumbers
1 large bell pepper
1 green mango
1-2 green onions
Himalayan salt to taste
1 tbsp olive oil

Keep reading . . .

Weekend Challenge

2011-07-15T06:00:00.000-04:00

this picture is both weird and creepy.

Find a jump rope and get jumping!
Do the following 2 times through:
100 jumps
20 squats
20 push ups

10 First-Time Tips From Everyday Triathletes

2011-07-13T06:00:00.002-04:00

By Paul Tyler Toughman Triathlon

You have a job. You have a family. You signed up for a triathlon. You want to get a great time and still balance other important parts of your life. How do you manage it all?

There's no better way to find out than by talking to those who have. We found six age groupers who have not only balanced the demands of life and the sport, but have succeeded at them all.

What's the common thread? The Toughman Triathlon in Westchester, New York, offers the 1.2-mile swim, 56-mile bike ride and 13.1-mile run while recognizing the time constraints of everyday life. Many finishers of the Toughman have plenty of advice to pass on to newcomers.

"Our race is intentionally designed for age-groupers," said Richard Izzo, event organizer. "We attract time-pressed athletes looking for a half triathlon their whole family can enjoy."

What did they have to say? We spoke to them and walked away with 10 tips for success this year:

continue reading here

Bloody Mary Tomato Salad

2011-07-11T06:00:00.001-04:00

Salad
1 cup finely chopped red onion
3 tablespoons Sherry vinegar, divided
2 pounds cherry or grape tomatoes, halved (from about 3 pints or 10 ounce containers)
1 cup chopped celery hearts (inner stalks and leaves; from 1 bunch)
1/2 cup chopped brined green olives plus 2 tablespoons olive brine
2 tablespoons prepared horseradish
1 tablespoon Worcestershire sauce
1 teaspoon hot pepper sauce
1/2 teaspoon celery seeds
1/4 cup extra-virgin olive oilKosher salt and freshly ground black pepper

get the directions and pairing suggestions here

Weekend Challenge

2011-07-08T06:00:00.002-04:00

For this weekend's challenge time yourself and post it back on your camp's facebook page:

20 Birddogs (10 on each side)
50 Squats
20 Push ups
10 Birddogs
50 Squats
15 Push ups
8 Birddogs
50 Squats
9 Push ups

Birddog:

The Official Operation Boot Camp Blog

Weekend Challenge

SKEWERED SHRIMP WITH HOMEMADE MANGO MARINADE

COOLING SNACK: CUCUMBERS WITH RANCH GREEK YOGURT DIP

Weekend Challenge

When Fatty Feasts Are Driven by Automatic Pilot

Light Chicken Pot Pie

Ingredients

For the Crust:

For the Filling:

Weekend Challenge

It's All in Your Gut! How to Enhance Mood, Immunity and More Through Digestion

Two-Bean Soup with Kale

Weekend Challenge

6 January Superfoods

Salad Shakers

Weekend Challenge

Sodium-Saturated Diet Is a Threat for All

By JANE E. BRODY

Maybe you think you don’t have to worry about salt. After all, you don’t have high blood pressure, you’re not overweight and you exercise regularly.

Yvetta Fedorova

Easy Paleo Crock Pot Chicken Curry with Peppers and Cabbage

Ingredients:

Weekend Challenge

Sitting and Watching

Post written by Leo Babauta.

Slow Cooker Ratatouille

Weekend Challenge

55 Ways to Take Care of Yourself When You're Busy Busy Busy

Kansi

Weekend Challenge

Sleeping Late, Eating Late Leads to Gaining Weight

Before & After: Tommy Trudnak. No More Denial, Just Dedication

Chicken Orzo Soup

Weekend Challenge

Back-to-Basics Nutrition Plan

Farro Salad With Beets, Beet Greens and Feta

Post Gobble Workout

Make Running a Family Tradition

Slow Cooker 20 to 40 Clove Garlic Chicken

Weekend Challenge

Why You Should Keep a Workout Journal

Twice-Roasted Sweet Potatoes with Chipotle

Ingredients

Weekend Challenge

A Reminder on Maintaining Bone Health

By JANE E. BRODY

Creamy Pumpkin Curry

Weekend Challenge: let me introduce you to your legs

How Sugar Affects the Body in Motion

Slow Cooker Pork Loin

Weekend Challenge

Cerebral Fitness: Mastering the Mental Game

Where to Begin?

One Pot, One Pan, One Dish Meals

Making your own Condiments

Weekend Workout Challenge

How Exercise Can Strengthen the Brain By GRETCHEN REYNOLDS

Roasted Beets With Chiles, Ginger, Yogurt and Indian Spices

Weekend Challenge: 100

How Much to Drink During a Marathon

For the love of eggplant

Workout Challenge

Big ‘FAT’ Blog Post – Part 1

Kale Salad with Avocado and Apple

Workout Challenge

Yumi's Vegetable Cooking Cheat Sheet

Paleo Orange Chicken

Ingredients

Weekend Challenge

The Best Sustainable Fish Sources of Omega-3s

New Dietary Guidelines recommend fish twice per week. Here are some good picks for sustainability and omega-3 fatty acids.

Healthy and Sustainable Seafood

Salmon

Barramundi

Sardines

Striped Bass

Rainbow Trout

Four Easy Tomato Techniques

Weekend Challenge