Here is a delicious tofu salad recipe! It's exceptionally delicious and healthy :D What more can you ask for?
Ingredients
1 tablespoon sweet chili sauce
1/2 teaspoon grated fresh ginger root
2 cloves garlic, crushed
1 tablespoon dark soy sauce
1 tablespoon sesame oil
1/2 (16 ounce) package extra-firm tofu, drained and diced
1 cup snow peas, trimmed
2 small carrots, grated
1 cup finely shredded red cabbage
2 tablespoons chopped peanuts
Directions
In a large bowl, mix the chili sauce, ginger, garlic, soy sauce, and sesame oil. Place tofu in the mixture, and marinate 1 hour in the refrigerator.
Bring a pot of water to a boil. Immerse the snow peas in the boiling water for 1 to 2 minutes, then immerse in a a bowl of cold water. Drain, and set aside.
Toss the peas, carrots, cabbage, and peanuts with the tofu and marinade to serve.
Well.. for most of you.. the results are in for assessments!
I am so so so proud of everyone and their hard work over the last 2 months! You all made huge improvements in your fitness level and should reward yourself in some way, shape or form.
Red meat has quite the wrap - is it good for us or terribly unhealthy?
The answer is that red meat is heart healthy unless it is cured.
It turns out that cured red meats such as sausage and bacon are seriously bad for the heart. The recommendation is eating these foods once per week at the MOST. Cured meats, which means meats that are smoked, processed with salt, or preserved with preservatives may raise your risk of cancer (particularly pancreatic cancer) and heart disease. So, stay away from sausage, bacon, ham, smoked meats, salami, pastrami, pepperoni, cold cuts and sandwich meat.
However, fresh red meats are not nearly as bad for your heart as dieticians used to think. As long as red meat is not cured in any way it as actually good for you, particularly if it is lean. So, feel free to enjoy lean ground beef, steak, lean pork chops, pork loin, lean stew beef, veal and lamb.
I really liked how balanced our workout on Monday was so I thought I would post it online. You may have to ask me about some of the exercises or look them up.
Do each exercise for 3 minutes straight. You may do them in an order you like.
1. Pike Plank 2. Single Leg Reach and Row (10's) 3. Skip 4. In and Out Bicep Curls 5. Flip Grip Tricep Kickback 6. Back and Forth Jumps 7. Squat with Alternating Twists 8. Roll and Stand (single leg if possible) 9. Double Hop Runs 10. Dead Beatles (non rolling version)
Hi Guys! I thought these tips by Dr. Oz were GREAT! A must read... It's geared a little towards men - but the info is still great!
Dr. Oz's 25 Health Tips To Swear By
1. ROTF, LMAO
Laughing not only eases stress, promotes social bonding, and lowers blood pressure, it may also boost your immune system. So bring some humor into your life, whether it's through friends or even a new TV show.
2. Don't skip breakfast
Fiber in the morning means less hunger late in the afternoon, when you're most likely to feel tired and gorge yourself on sugar. My morning dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts, and flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.
3. Hit the sack
Conan and Dave are funny, but they're not worth the strain on your system. Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods. Set a bedtime and stick to it.
4. Admire your work
Don't be so trigger-happy with the flusher. Turn around and take a look at your poop, which speaks volumes about your gut and overall health. Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy, or drops into the bowl like marbles, you're constipated. Increase your fiber and water intake.
5. Don't pamper your bad back
Even if you're hunched over in agony, taking to your bed will only make a bad back worse. The latest research shows that bed rest weakens back muscles and prolongs the suffering. Married men may suffer more than single men because of all the pampering.
6. Taste the colors
Foods with bright, rich colors are more than just nice to look at. They're also packed with flavonoids and carotenoids, powerful compounds that bind the damaging free radicals in your body, lowering inflammation. (Sadly, Skittles do not count.) Eat nine fistfuls of colorful fruits and vegetables each day and you'll reap the benefits without having to give up other foods.
7. Brushing is not enough
If you plan to spend your later years eating more than yogurt and applesauce, invest in some floss. No matter how thoroughly or long you brush your teeth, you're missing a good portion of their total surface. That's like washing one armpit after a workout. But the dangers of skipping floss go beyond hygiene: The bacteria that linger can increase your risk of heart disease.
8. Take a deep belly breath
Do this anywhere, anytime. Push out your bellows and suck air through your nose until your lungs are full. They'll fill with nitric oxide, a chemical found in the back of your nose that opens up blood vessels. The dose of oxygen will make you feel happier and more alert.
9. Stretch
Stretching eases stress, lowers blood pressure, slows heart rates, and increases flexibility. And there's nothing mystical about it. Loosening your muscles will make them more adaptable, so you may be less likely to injure yourself playing sports.
10. Don't be an island
Ever wonder why women live longer than men do? One major reason: They form tight networks and actually talk about their problems. If you face life's stresses alone, you will make yourself older. Bankruptcy, for example, causes enough stress to wreak havoc on your body. With another person's love and support, that inner aging can be reduced.
11. Avoid fad diets
The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You'll hardly notice, but it'll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys). I cut back once a year to reset my appetite and tastebuds. Healthy food tastes great afterward. Frankly, any food would.
12. Be a smart patient
Your doctor can help keep you in good health, but the responsibility ultimately falls on you. Seek a second opinion before undergoing any procedure, because 30 percent of the time, that opinion will change the diagnosis or plan. Keep a written medical history, and educate yourself about any family problems, even if that means calling your creepy uncle. You might even consider signing onto Microsoft HealthVault so your files are accessible in case you find yourself in trouble away from home.
13. Lose the beer belly
Most men fasten their belts below their waists. It's just another way of avoiding the truth about that gut. Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for a 6-foot, 1-inch frame, you need to keep your waist under 36.5 inches.
14. Go green
Green tea is packed with heart-boosting and cancer-stopping polyphenols that black tea doesn't offer. (These beneficial chemicals are lost when it's fermented.) Green tea also delivers a boost of alertness, but from a smaller dose of caffeine than black tea. Green tea can even fight dandruff, although only if you pour it directly onto your scalp. (It's probably a good idea to let it cool down first.)
15. Sweat till you're wet
If you can work up a sweat for just one hour a week, you'll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. I like interval training on the elliptical, with 15 pullups and 15 dips every 10 minutes. Your muscles will become more efficient, so you'll have more stamina for more enjoyable activities that also work up a sweat.
16. Put it in the bank
Most people rank personal finance as their No. 1 stressor, usually because they feel powerless. Stress not only shortens lives, it also drives people to habits like smoking, drinking, or bingeing on food. Keep some money in a special bank account, safe from your lust for a new television, and you'll establish an emotional comfort zone with major health benefits.
17. Have as much sex as possible
If a 50-something man could have sex 700 times a year, the exercise and stress reduction would make him look and feel years younger. I wouldn't recommend quitting your day job in order to hit that number—but what's the harm in trying? The next time your loved one says she has a headache, tell her she's literally killing you. It works for me.
18. Know your numbers, and then aim lower
Take the part of your brain dedicated to your steak house's phone number and reassign it to your heart's vital signs. These include blood pressure (which ideally should be below 115 over 75), LDL cholesterol (under 100), resting heart rate (under 70), and fasting blood sugar (under 100). If your numbers aren't ideal, change your diet until they improve.
19. Add some weights
Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What's more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don't have weights? Try lifting yourself: Pullups are the most valuable muscle-building exercises I do. Oprah's trainer, Bob Greene, pointed out to me that pullups work the back, pecs, arms, and belly all at once. And since you're lifting yourself, you'll think twice before eating that doughnut, because you'll just have to lift it later.
20. Grab some nuts
Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.
21. No, seriously, grab some nuts
Testicular cancer is the most common cancer in men in the 15-to-35 age group, but it's usually curable if it's caught early enough. I strongly urge you to grab your testicles. Check them for bumps at least once a month. Each testicle should feel smooth and slightly soft, and one should hang slightly lower than the other, like two avocados (which, in Aztec, actually means "testicles") growing on a tree.
22. Hit the dance floor
Crosswords and card games aren't the only way to keep your brain razor sharp. It turns out that any kind of dancing with complex moves is stimulating enough to give your neurons a workout. Even the simplest moves provide some physical exercise. So don't be such a wallflower on your next night out. As a bonus, dancing may help you with tip No. 17.
23. Do your penis a favor and step on a treadmill
Men who exercise enough to burn 200 calories a day significantly lower their chances of impotence. That's because impotence often has the same cause as heart attacks: blocked arteries. Your penis is like a dipstick for your arteries, so check it. If you're interested in keeping it up later in life, lace up the sneakers now.
24. Learn to cook
Think you know how much butter goes into those mashed potatoes at a restaurant? You're probably off by half. If you can cook, you not only save money but also gain control over what goes into your meals. Plus, for most women, a man who knows how to cook is as sexy as one who stars in movies.
25. Some pills should be popped
The indoor life gives modern man protection from the elements and the ability to watch Gossip Girl in private. Unfortunately, roughly half of us are deficient in vitamin D, of which the sun is a major source. This crucial vitamin may aid in fighting cancer, diabetes, and heart disease. I take a 1,000 IU supplement each morning.
Today I'm going to talk about one of my pet peeves! One of the most common reasons people give for not exercising is that they don't have any time. Well, you must MAKE time to exercise. I guarantee you'll find time in your schedule to fit it in. The problem is that most people do not put exercise as a priority in their life. So, when you schedule your day, exercise is on the very bottom of your totem pole.... and you just never seem to get to it. I'm telling you to MAKE TIME! If you aren't going to make time at least stop using the excuse that you don't have enough time. Just be honest and tell me that you just don't want to exercise!
Alright - there you have it - one of my biggest pet peeves.
Hi All! Here is another workout for you to do on your own sometime. You need to do it at a park with monkey bars and room to run. Good Luck!
50 Jumping Lunges (per leg) Run (pick a distance that takes you about 1 minute - or just run on the spot for a minute) 50 Jumping Chin-ups (bicep grip) 50 Jumping Plie' Squats 50 Lateral Mountain Climbers 50 Sit-ups 50 Push-ups 50 Body Rows 20 Broad Jump Burpees
The End!
Write down the total time it takes you to do the whole thing and then try to beat that time the next time you try it!
I'm just curious if people actually read this blog. Can you please post a comment or email me if you are reading this so I know I am doing this for a reason... lol...
One way to stay motivated to exercise is to create a list of the reasons why you exercise. Make the list as detailed as possible and keep it close by for when you might need a little extra motivation.
Here is part of my list:
1. It's Challenging and Fun - when I exercise I crave the sense of accomplishment. I love to challenge myself out of my comfort zone because I feel so successful afterward!
2. It's Time Dedicated To Me - Sometimes life gets so busy and crazy. When I exercise it's my time! I am a priority and it's important to take care of myself.
3. It gives me more energy - I feel rejuvenated, happy and healthy after a workout. Gotta love that feeling
4. Stress Relief - Exercise helps me sort out the stresses of life. I have time to myself to contemplate and think about what is going on in my life.
5. To Look Good - Exercise helps keep weight in control and tone muscles. After I exercise I feel strong, healthy and beautiful.
6. The Adrenaline Rush - there is always a point in my workout where I get a rush of adrenaline - I feel like I can accomplish anything! I love that feeling.
7. To Live A Long Enjoyable Life - This one is so important to me. I am only 24 years old. I want to live long enough to have children, grandchildren, and great grandchildren. I know that staying healthy and active keeps me on the right path to reach this goal. I also want to be able to play with my children (grandchildren) and I know I will need to maintain a certain fitness level to be able to do that..
8. To Stay Exercise Related Disease Free - this one is kind of like number 7. Exercise helps prevent diseases such as type 2 diabetes and heart disease. I don't want any such disease.
9. To Help My Self Esteem - I used to have a poor self esteem. Now that I have incorporated exercise into my life on a regular basis I feel better about myself. I also hate that "blah" feeling you get when you don't exercise. I think the "blah" feeling really wears on your self-esteem.
10. The Post Workout Feeling - after a workout I feel high! It's an indescribable, unbeatable feeling that keeps me going!
Please, Please, Please make a list of your own and use it to help motivate yourself. Be sure to include any goal related reasons. For example, if your long term goal is to lose 20 pounds - one of your reasons to exercise is to help you achieve your goal...
Hey All! Today I thought I would post a workout that you could do at home or while you are traveling. It takes little space and no equipment. It is also an excellent total body workout. Enjoy!
I LOVE QUINOA! If you haven't had it before it is delicious and very nutritious! yum yum!
Most people think that Quinoa (pronounced keen-wah) is a grain - but it's actually a chenopod and is closely related to species such as beets and spinach. It is so unique because it is a complete protein! It is very uncommon for plants to be a complete protein (usually only animal meat is complete). It is also an excellent source of fiber, phosphorous, magnesium and iron. Qunioa is gluten free and easy to digest. It is awesome.
Qunioa and Vegetable Salad
1 teaspoon canola oil
1 tablespoon minced garlic
1/4 cup diced (yellow or purple) onion
2 1/2 cups water
2 teaspoons salt
1/4 teaspoon ground black pepper
2 cups quinoa
3/4 cup diced fresh tomato
3/4 cup diced carrots
1/2 cup diced yellow bell pepper
1/2 cup diced cucumber
1/2 cup frozen corn kernels, thawed
1/4 cup diced red onion
1 1/2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh mint
1 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons olive oil
3 tablespoons balsamic vinegar
Heat the canola oil in a saucepan over medium heat. Cook and stir the garlic and 1/4 cup onion in the hot oil until the onion has softened and turned translucent, about 5 minutes. Pour in the water, 2 teaspoons salt, and 1/4 teaspoon black pepper and bring to a boil; stir the quinoa into the mixture, reduce heat to medium-low, and cover. Simmer until the quinoa is tender, about 20 minutes. Drain any remaining water from the quinoa with a mesh strainer and transfer to a large mixing bowl. Refrigerate until cold.
Stir the tomato, carrots, bell pepper, cucumber, corn, and 1/4 cup red onion into the chilled quinoa. Season with cilantro, mint, 1 teaspoon salt, and 1/4 teaspoon black pepper. Drizzle the olive oil and balsamic vinegar over the salad; gently stir until evenly mixed.
This recipe makes 12 servings. Each serving has 148 calories.
So the training for the 1/2 marathon run on September 12th officially started this week. Don't worry - if you were hoping to do it - there is still time to get started. Be as disciplined as you can - it is important follow the schedule as closely as possible. The more sessions you skip out on the more likely you are to hit "the wall" on the 1/2 marathon. Please let me know if you have any questions or concerns.
Remember the website www.mapmyrun.com is awesome!
Also, please let me know in advance of bootcamp if you have sore legs from a run - and I will be sure to make a special workout for you so you can recuperate.
It happens way too often - we start an exercise program and all is going well until BAM - you wake up SICK! Then you question if you should stop exercising until you get better or try and push through the symptoms. As a general rule of thumb if your symptoms are above the neck (sore throat, headache, nasal congestion, etc) then you can push through your symptoms. In fact, sometimes exercise makes your feel better in these cases. If your symptoms are below the neck (chest congestion, stomach pains, fever, etc) than you should take a break from exercise and replace the time with rest. If you are exercising while you are sick make sure you listen to your body. After about 10 minutes into your exercise session - stop and think about how your are feeling. You may need to reduce the intensity of the exercise or stop altogether if things just aren't right.
