Saturday, October 22, 2011

Healthy Chicken Chili

Ever since I was little I associated Chili with Skiing on a small icy slope in Southern Wisconsin... Served in a paper bowl this spicy, tomato based, ground beef stocked chili covered in cheddar cheese and oyster crackers I always had an impression of Chili being Greasy & Fattening. This jaded my opinion for yearssssssss until L made Healthy Chicken Chili compliments of @Ellie_Krieger & @FoodNetwork...

The notion of chili in the desert seems a little ironic but this White Chili has some magical properties that works in hot cold wet dry fertile barren etc etc climates... Bottom line this chili is Amazing!! 

2 Stalks Diced Celery - Nuval Score 96

3 Medium Poblano Peppers - Nuval Score 94

1 Medium Diced Onion - Nuval Score 93

1 Clove Minced Garlic - Nuval Score 96

1 Pound White Meat Chicken - Nuval Score 39

2 Cans Cannellini Beans - Nuval Score 57

1 Can Chick Peas - Nuval Score 88

1/4 Cup Nonfat Greek Yogurt - Nuval Score 94

Mix everything in 4 cups of low sodium Chicken Broth. Spice it up with some Coriander, Cayenne Pepper, Cilantro & Oregano to your likings... Add fresh lime if you go a bit overboard on the pepper, I recommend you do!! Creates interesting dinner conversation. Reviews are as follows... Enjoy!!

"It has a lingering flavor that I don't want to go away!" Eric

"Oh it was good... real good." Drew

"I'm sweating..." Laura

Saturday, October 15, 2011

The Leg Press

FACT: Strength Training engages your muscles and burns more calories than cardio workouts as your body requires fuel to repair ripped muscle tissue for up to 48 Hours.

Now I will never criticize Cardiovascular Workouts but I will promote Anerobic Workouts every day of the week. Your body is like an engine; cardio will burn fuel as a car goes to the store only lifting weights leaves the motor running all night until it runs out of gas or refuel ie in the applicable sense, eat more food.

Taking things one step further... your lower body makes up about half of your muscle mass between glutes, quads, hamstrings, and calves however is arguably the easiest muscle group to Workout. Therefore a quick and simple workout hitting all major leg muscles can burn just as much calories as lifting your core, back, chest, bis, tris, delts, and traps combined. 

THP Fit Tip #5: Lifting your legs will burn more calories over a 48 hour period than any other individual muscle, combine with cardio for the ultimate calorie burning workout!

And when you burn more calories than you consume... you start Burning Fat!! The gym I workout in isn't great but it gets the job done. I tried out the following workout yesterday and it took my 20 minutes so I ran for another 10 after at 15kpm pace to get the sweat rolling off of my brow.

  • 3 sets of squats on a smith machine: 135, 185, & 200lb
  • 3 sets of calf raises directly after each of the squats: 20 reps
  • 4 sets of lunges on a smith machine: each leg at 135 & 150lb
  • 3 sets of Mountain Climbers: 100, 80, & 60 reps

The weighted lifts I did until failure with about 45 seconds between each set. This morning legs burned and could feel the Muscle Repair... Not really but could only imagine. There are dozens of great leg lifts to compliment or replace the above mentioned but squats & lunges are fantastic to target each muscle group. Just be careful not to press your legs past the 90° in order to avoid stress on your knee joints.

Sunday, October 9, 2011

The Incredible, Edible, & Healthy Egg

A age old query just as baffling as "The Chicken vs The Egg" must be a more pertinent question... "Is The Egg Actually Good For You?" Fueled by misconceptions in the 1980's that a single egg contains about 200 mg of cholesterol, all of which can be found in the yoke, double the about American Heart Association recommends!! Just imagine the outcry...

But the truth of the matter is yes eggs do contain cholesterol however not all cholesterol is bad! There are two types: LDL vs HDL. Now its not as simple what the percentages of good vs evil in eggs, its all measured on the levels of cholesterol in your body. For the record HDL is the good guy!! Multiple studies have been conducted to show that eating a couple eggs per day will actually increase your HDL levels over time... which ultimately prevents against Heart Disease and lower risk of Breast Cancer!!

At only 80 calories an Egg is loaded with Protein, Calcium, Iron, Vitamins A, B2, B12, D & E all essential for everything from muscle repair to helping convert fat & carb to energy among other Remarkable benefits that vitamins & minerals have on your body, most of which can be found in the yoke.

Despite the positive reviews on eggs over the past few years busting the unhealthy myth of eggs I love eggs for the taste and energy they provide for breakfast. Every weekend I look forward to making the perfect scrambled eggs with Spinach, Peri Peri Spice, and a bit of Mozzarella Cheese!!