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Food & Wellness Ramblings
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Power lifting is for Girls!
Regular exercise is just as important for a healthy heart as a well balanced
diet. Following a regular exercise plan can strengthen your heart as well as your body. What
are known as power-lifting exercises (squats, clean and press..etc.) have gotten a bum rap. They are associated
with abnormally large, muscle bound men - think offensive linemen for your favorite football team. The
truth is, full body exercises can be performed by any able body - yes that means ladies too! They require your full attention,
use of multiple body parts (causing more controlled stress on your heart "a good thing"), burn more calories per
minute and require little time. In plain English - You can shed those extra pounds & cellulite much faster with a
little hard work. A good interval training routine of combined power-lifting exercises
can give you the ultimate workout in far less time then that 5 mile run never want to do. For maintenance
and endurance start with 20 repetitions of a light to moderate amount of weight. Perform each exercise at a moderate to fast
pace and see how fast that heart is beating when you are done. Try these three exercises
back to back Full body squats Bent over Rows Push
press. Eat well and exercise regularly for the lifestyle you deserve.
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Friday, January 30, 2009
Start your year off on the right foot…Again!
I have been a witness to this dastardly trend
all too often. The best laid plans for a happier and healthier NEW YEAR/NEW YOU just thrown by the waste side. You are not
alone! Better yet, this year Pump Energy Foods is going to help prevent that from happening. Adam Eskin, The Pumps CEO, has
put together a phenomenal contest to help you attain the health & fitness goals you deserve. It’s free! And…you can actually win
Money $$$. All you have to do is enter the contest on their site. You follow a few simple
rules, it’s the least you can do. Pump is enticing you to reach your own goals with Money and healthy prepared food
to attain your own goals. What have you got to loose, beside that extra layer hiding abs. Just like FaceBook.com & MySpace.com, Adam
has set up a social network to let your friends help you. This is the number one method of keeping yourself accountable
to attain your goal, Social Accountability. You will have an army of supporters giving you that kick-in-the-butt
you need to keep going. If that is not enough, Adam has handpicked a group
of experts to answer any questions you may have. * Did you know full body exercises burn the most calories, expend the most energy and take the least
amount of time to complete? Do a set of squats and find out for yourself. Read what Adam and the Pump Energy Food Team has to say below
then go to their website, http://www.thepumpenergyfood.com/ , and check it out for yourself. THE PUMP NEW YEAR’S RESOLUTION DO-OVER This time, make it real… The last week in January is when people tend to give up on their
New Year’s goals. Will power is no longer enough to make resolutions stick. The
media drops encouraging headlines; you fall back into old patterns and lose all momentum.
This year The Pump will help reignite your resolutions. The Pump has created an online social networking forum where people can publicly promote their goals
and enter a thirty day challenge. The idea is to put it out there and make it happen. The site will connect the network with
a panel of health and fitness experts to answer questions and help people with their challenges. “Everyone needs a little
kick in the ass to see their goals through. We’re here to help, motivate and have some fun doing it. ” Says Adam
Eskin, The Pump’s CEO. Why
30 days? The only way to turn a goal into a habit is through deliberate repetition. Recent research suggests that it takes
30 days to reprogram the neural pathways in your brain that lead to habitual & permanent change. Every challenge requires
enticement. On day 30, all participants vote for the participant who has accomplished the most. The winner will receive $1,000
and a month’s worth of food from The Pump. “From loosing ten pounds, to training for an Iron Man, to setting the
world record for jump-roping, participants will have the encouragement they need,” says Eskin. “And with their
goals posted on the web, we think everyone will work a bit harder to make it happen this time. It’s all about doing
better, reaching for your personal awesome. ”
2:44 pm | link
Wednesday, January 28, 2009
Talapia, the most Versatile fish you will ever cook.
I am an admitted workaholic. I love to cook and I love to help people achieve their ideal
fitness dreams. This however does not leave much free time during the week. I have come to learn how to make the most elegant
nutritional meals utilizing few ingredients, minimal time and my Toaster Oven.
Being the simple device that it
is, the products you choose to cook in it must be light in nature and on the thinner side of the food world.You will find
many healthy options lie in these two parameters. Fish, Talapia in particular has been one I prefer to use in my recent experiments
at home.
Here are two quick and easy recipes using Talapia and simple, available ingredients. Please try these
at home and enjoy.
Talapia Tuscan Style
3 - 2 ounce
Talapia fillets (will work on any fillet as long as they are all the same size and density)
1 - Small Red Onion (Sliced
as thinly as you can get it, think crescent moon shapes)
1 clove
Garlic
1-2 ounces of Olive Oil
1 ounce Balsamic Vinegar
1 Lemon - Juiced
1-tablespoon
total, equal parts combined dry Oregano/Thyme/Basil/Rosemary/Sage (THIS IS WHAT YOU WILL USUALLY FIND IN McCormick's
DRY ITALIAN SEASONING)
Salt and Peper to taste
1 Functional Toaster Oven
1 Sheet of Aluminum Foil - size to
be determined by the length of your Toaster Over roasting pan insert.
1)Place your Toaster Oven on the Broiler
Function and preheat the oven at 400 degrees. Line you toaster oven tray with Aluminun foil. You have
little time to cook, why spend it doing dishes.
2) Place your Talapia, Flat side down into the pan spaced evenly
as you can. Drizzle the Olive Oil, Balsamic Vinegar and lemon Juice and rub those fish down. Make sure to get as much of the
mixture all over the fish so that they are evenly flavored and do not stick to the foil.
3) Sprinkle the dry herbs
evenly over the Talapia and then cover the fish with the thinly sliced Red Onion.
4)Place that sucker in the oven
and set your timer for approximately 8 minutes. When the flesh of the fish is firm and not mushy, it is ready to eat. Place
your fish on a bed of greens and Bon Appetit!
Mexican Style Talapia
3 Ounces
Fresh Salsa (or caned, hey time is a wasting)
1-2 ounces Vegetable Oil
1 small Spanish Onion Sliced Thin
1
Lemon Juiced
1 Lime Juiced
1 Tsp Cayenne Peper
1 Tablespoon Chopped Cilantro
1 Pinch Kosher Salt
1) Drizzle the Vegetagble Oil, Lemon and Lime Juice over the fish and rub it in.
2) Mix the Cayenne Pepper &
salt into the Salsa and spoon the mixture ove the Talapia and then cover it with the Spanish Onion and pop that sucker in
the oven
3) After 8-10 minutes (or Until Properly cooked) place that bad boy up, add the Cilantro and you are ready
to eat.
Try it out and let me know how it worked for you!
Sunday, January 25, 2009
Petit Oven
276 Bay Ridge Avenue
Brooklyn, NY 11220 (P)718-8330-3443
A cozy oasis for those seeking exquisite French Style cuisine. With a warm and
romantic atmosphere Chef Katrina hits the mark consistently with her beautifully designed dishes. Tucked away in Bay-ridge
Brooklyn Chef Katrina brings her finely honed culinary skills (a la Jean Georges, Jo Jo to name a few) to turn simple seasonal
ingredients into delicious memories .
I was happy to see
the Chef designs a monthly tasting menu. Usually smaller portions in order to allow a customer to expand their culinary horizons.
(More often then not these are dishes that are more likely to come out of the kitchen, so they will be fresh and spot on)
There are so many ways a Gnocchi can go wrong. Chef Kat did everything right with her rendition of Butternut
Squash Gnocchi
Italian Sausage, Sage and a Buerre Noisette. If I wasn't with my wife I would have licked the
plate clean but, there was more to come so I restrained myself.
In winter time I crave hearty delicious comfort
type food. The Cassoulet of Duck Confit and Kielbasa fed my soul as well as quenched my insatiable appetite. After
a sampling of the Roasted Pork, I realized this is a restaurant I would come back to again and again. With a fine selection
of European Beer and wine as well as Chef Kats picturesque desserts I would gladly recommend this restaurant to all those
Brooklynites who love fine dinning. You don't have to go to the airport to get a succulant taste of France.
Bon
Appetite!
Thursday, January 22, 2009
Butternut Squash Soup
While watching the snow fall this past weekend, I felt the urge to
make my lovely wife something hot and comforting on a cold damp day. I set out to the local vegetable market and saw some
beautiful Butternut squash. For those of you who don't know, this funky looking vegetable can produce the smoothest most
succulent soup of all gourds, save maybe the Kalabasa pumpkin but, there were non to be found.
This is the
soup I made, keep in mind, although healthy and delicious, this is the recipe that we enjoy, your taste may differ.
Prep Time 15-20 minutes
Cooking time 40 minutes
2 Tablespoons Extra Virgin Olive Oil
1 medium size Spanish Onion (approx 8ounces) diced small.
2 Cloves of White(the
stuff you see in every store)or Elephant Garlic crushed and minced.
1/2 Tablespoon dry
Thyme.
1 Tablespoon Flax Seed.**
1- 4lb Butternut
Squash (about the size of a football, in length)
- Peeled, seeded and cut into 1-2 inch chunks.
2 Carrots (medium to small) 3ounces if
you want to be exact.
wash them thoroughly
and dice, don't ever peel them!*
2 Cellery Stalks trimmed (about 4 ounces) and diced
small.
2 Bay Leaves, any shape or size will do.
16 Ounces Chicken
Stock, I used College Inn.
22 Ounces water.
(If you wouldn't drink it, don't cook with it)
1/2 Tablespoon Sea Salt, or Kosher
salt or 1/3 tsp of Iodized salt.*(because Iodized Salt is ground
very small,you will be able to have more salt in a smaller measuring unit that is why we will use 1/3 tbsp as opposed
to 1/2.)
1 Ounce Shaved Gouda Cheese (dry aged is the best if you ask me)
1
Ounce of Flat Leaf/Italian Parsley, leaves torn from the branch
and rinsed, no need to mince.
1 Large Pot - Like the one you use to make pasta for the family.
1 Tablespoon
1 teaspoon
1 Measuring cup
1 Hand held Blender (Immersion blender for you foodies) or a traditional blender.
1 Large Spoon, or 1 Heat Resistant Spatula
1) Heat a large pot (about the size of a gallon
of milk) over medium high heat.* Add the Extra Virgin Olive Oil, diced onion, minced garlic, Thyme and
Flax Seed. Let the ingredients cook for 2 minutes-while stirring slowly with a wooden spoon, or heat resistant spatula.
2) Once your aromatics are becoming translucent (a clear look, that results from the vegetables loosing their color)
add the Butternut Squash, Carrots, Celery, Bay Leaf, Salt & Pepper and stir just a few times to coat your new ingredients.
It makes everyone believe you are doing a lot more work then you actually are , making soups will be easy when you get this
one down.
* I add my salt now because Salt will leach all of the tasty oils and liquids from your vegetables.
I add the Pepper so the salt isn't lonely.
3) Add your Chicken Stock and water, turn you heat down a bit, somewhere
just above medium, cover you pot and chill for 5 minutes. After 5 minutes, your temperature will be up to a simmer oil a boil.
We want a simmer (little bubbles) for this recipe. Remove your lid and let the soup simmer for the remaining 20-25 minutes.
4) You should have an orange color in your liquid, and your vegetable should be loosing their shape. Now
you will realize why you are using sucha big pot. Turn off the heat and ina safe spot stick you immersion blender all
the way to the bottom and begin to blend. You are looking for a creamy smooth texture or a lumpy one if that is your
thing. Adjust the seasoning (salt and pepper) to your liking (don't be afraid to use a bit of Cayenne powder if you
dig a bit of a kick.) If you want to yell BAM once or twice while seasoning, you are not alone, just ask my wife.
5) Put it in a bowl, add some cheese, garnish with a little parsley and Bon Appetito!
*If
you do not have an immersion blender, allow your soon to be soup to cool a but and using a spoon, slowly remove the vegetables
and place them into a blend, puree them and add back to your broth.*** Place a towel over your Blender if you are using this
method, any splashes will burn the heck out of you, I have the scars to prove it.
Food Stuff
Flax seed is a powerful little gem. It has a bounty or fiber and B vitamins.
When you lightly toast it, it adds a wonderfully nut accent to your dish.
Leave the skin on your carrots unless
you absolutely positively have to peel them off. They have the tons of fiber and plenty of vitamins
Fiber-
you have to eat it. Cleans out your blood, intenstines and reduces you belly so you will be able to tell if you are wearing
a belt without straining your neck.
Anny comments, questions or technical kitchen adice, email me or if you
can hunt me down, call me. I have been know to answer my phone often.
Good luck and enjoy!
8:04 pm | link
Monday, January 12, 2009
Cooking with the Left Handed Chef.
I've
been cooking as long as I can remember. From Italian Wedding factories to posh fine dining restaurants of various
cuisines, one thing has reigned true. Chefs all over New York consistently put a spin on the classics. Traditional
favorites they grew up with simply adding a new or popular ingredient.
In the quest for a true signature
dishI realized,... well I'm in the same boat. The only difference is, I want to make your favorite dishes healthier, and
perhaps expose you to a new way to create your signature own signature style.
Healthy cooking does not by
any means you need to go back to high school chemistry and load your brain with boring facts about Lima beans and carbohydrates.
My view on building a healthy meal is to take reasonable and realistic changes in your diet to help promote a a nutritious
and delicious meal.
For instance trade in your Steak Au Poive (Delicious) for a Charbroiled Sirloin with Chimi
Churri Sauce or Grilled Roma Tomato Romesco (Just as delicious and half the calories and saturated fat). If you are really
heart set on that delicious French Style Fillet Mignon, then have at it! Only let's delete some of that heavy cream and
see if we can't make a healthier version that tastes even better.
You need to do your homework, you need
to find out what it is you need to put into your body. Give me a call or send me an email and I will gladly help you find
the answers.
Advice is free, what you do with it may change your life.
I apologize to all for not being
as frequent in my writings. keep reading and I will have the answers to your recipe requests as fast as I can.
Eat well and lift something heavy.
6:41 pm | link
Tuesday, January 6, 2009
Breakfast of Champions!
I can not
stress how important eating a healthy breakfast is for everyone. For those of us with fitness goals and those of us who
think the gym is a placed filled with torturous devices and body odor, guess what we all need to do it. It will give
your body the positive healthy start we all need and deter irrational food choices because we are half starved later on.
In March I did a cooking segment for CW11 Morning Show to demonstrate a few quick and easy recipes that
will fill you up and help you pump out a few more reps in the gym. Click on the link below to check it out yourself.
I attached the recipes if you wish to make the dishes at home. They are quick,easy, great for you and easy on you pocket.
http://weblogs.cw11.com/news/local/morningnews/blogs/2008/03/breakfast_of_champions.html
In this link you will find the best alternative to ketchup, you will want to use it on everything!
Eat
better and move more for a hotter body then you ever had before!
10:14 pm | link
Monday, January 5, 2009
5 Minutes a
Day will determine your weight loss success.
You are signed
up for the gym, you have a workout partner, you have the ipod hooked up so why sabotage all this planning with 5 minutes
of bad decision making. I am going to assume that you are the average professional, over worked and under paid with far to
little free time to plan. Why sabotage your wellness plan with bad meal choices.
Eating and drinking water more
often will increase you metabolism, keep your energy level up and provide a more efficient arena for burning calories. So
why not take a minute or two before each meal and actually think about what you are putting in your body and haw it will benefit/hurt
your fitness goal.
No need to count calories, I will make it simple, if it swims in the ocean walked in the fields or
grew in the soil or on a tree it will be far superior in nutritional value then any packaged item from the latest diet
trend(sarcasm intended).
Eating naturally derived proteins and produce will fill you up and provide you with a better
body then anything that comes in a dehydrated package.
Consider these suggestions below when planning your meals
for the day.
1- Eat Breakfast. A word derived from the phrase
'breaking
the fast" should need no further explanation. You do not have to eat breakfast foods if you choose not to but, eat something
healthy. Fruit is a great idea, it not a tall glass of water, a hand full of nuts.Protein is always good, berries are a crowd
favorite, make it simple and practical. If you do not like what you will be eating chances are, you will not follow through
with it. Make sure breakfast is something you like. Have it in the house and do not wait till you get to work.
2-Snacking
is good for you. Don't listen to your grandmother, it will not ruin your meal it will improve it. If you eat a healthy
little something (ie Almonds, walnuts, dried fruit, and apple..) you will not be salivating when you go out
for lunch and gorge yourself in front of your co-workers and fall asleep at your desk when you get back to work. Snacking
in the morning also keeps you from crashing mid -day.
3- Lunch is not to be supersized. Be consistant, pick
a lean protein, salad with dressing on the side and plenty of water. Filling up on water is a good thing. Your body needs
liquid. The more water you drink the more fat you will burn and the less fat and sugar you will crave. Eat until you are no
longer hungry and then stop. You are not home with mom and dad, you do not need to clean your plate. Besides, left overs make
the best snack.
4- Late afternoon before you head to the gym snack. Late to mid-day eat and apple, finish
your lunch from earlier in the day. Make it light and simple because you still have to go to the gym after work and exercise
does make you hungry. Again, a light snack will not ruin your next meal but, enhance it. You will be able to savor your food,
not devour it and begin chewing on your plate because you haven't eaten in the last 5-7 hours.
5 Dinner- Light
and easy. You are not to hungry because like a smart person you ate most of your calories in the day light hours.
(HINT HINT, WINK WINK, EAT MOST OF YOUR CALORIES IN THE DAY LIGHT HOURS AND YOUR BODY WILL BE ABLE TO UTILIZE THESE CALORIES
MORE EFFICIENTLY - MAYBE ENCOURAGE WEIGHT LOSS, HMMMMM
5 minutes of planning a day can help garuntee your
health and fitness goals and make this the year you get the body you always wanted.
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