Forks Over Knives - Documentary Review

Our new flatmate recently showed us a documentary called "Forks Over Knives" talking about the world wide studies by a few top nutritionists. Their research proves many wives tales that red meat is bad for you and explains how dairy can be put in the same "harmful" category. They promote a "Plant Based Diet" and urge everyone to eat "Whole Foods" while avoiding anything processed.

The movie does a great job in busting some classic myths our parents told us:

• Drinking Milk is the only way to get your Calcium
• Your diet will be void of Protein if you don't eat Meat
• Juice is good even with High Fructose Corn Syrup

Frankly, most of the thoughts above are byproducts of very successful add campaigns which have now been dispelled by modern research. Even further, there is so much financing that goes to legislators from big food industry that health standards don't change.

One of the main points that I took away was derived from an extreme episode where well-off children in Philippines whose diet was high in Beef & Dairy were dying of Liver Cancer compared to the poverty struck lower class. Dr Colin Campbell flew out to perform a case study and his findings were shocking. The building blocks in their diets, referred to as Casein Protein, was causing the Cancer Growth. When his hypothesis was tested on rats he confirmed his findings; when given 20% Casein Protein, Cancer Growth was exponential compared to only 5%.

Additionally, when the experiment was replicated using Plant Based Proteins there was no Cancer Growth at all regardless of the amount. Fish & Poultry are also Casein Free.

• THP Fit Tip #12: Limit Beef & Dairy to under 5% of your diet

The documentary continues to talk about the benefits of a "Plant Based Diet" including many heartfelt testimonials of overweight and over-perscriptioned patients making the change.

• Lowered Cholesterol
• Reduced Exposure to many Cancers
• Elimination of Type 2 Diabetes in most patients
• Reduction in Heart & Cardiovascular Disease

Hence the title "Forks Over Knives" encouraging everyone to eat healthy in order to avoid operations. Patients exposed or recovering from coronary bypass surgery who changed their diet showed incredible  improvements in the amount of plague buildup in their arteries. The elimination of Casein Protein from their diet was proven to repair the inner lining of arteries subsequently preventing clogs.

I normally try to not press my opinions on others but strongly encourage everyone to watch the film, do research and formulate their own opinion. It honestly has changed my diet; not to the extreme as some but I try to avoid Beef & Dairy. We went to brunch yesterday and ordered Fish Fajitas, amazing!! I substituted Cheese & Sour Cream for Guacamole, Rice & Beans.

So Grow a Garden & Stay Healthy!!

Cauliflower Crusted Pizza

We've been really into Micro-Nutrient dishes after watching Fat, Sick & Nearly Dead. So our new flat mate Ryan made a Delicious Cauliflower Crusted Pizza, mostly vegetarian ingredients with some cheese and eggs. Compared to our standard meat filled meals ie Macro-Nutrients, the Micro-Nutrients still can provide all the vitamins, minerals, carbohydrates and essential proteins that you get from meat.

This Awesome Recipe is full of healthy foods when baked make an fantastic alternative to pizza.

 - Cauliflower:      Nuval Score - 100

 - Eggs:                 Nuval Score - 33

 - Mozzarella:       Nuval Score - 23

 - Feta Cheese:     Nuval Score - 28

 - Tomatos:           Nuval Score - 96

 - Garlic:               Nuval Score - 91

 - Jalapeños:         Nuval Score - 99

 - Mushrooms:      Nuval Score - 96

 - Bell Peppers:    Nuval Score - 94

 - Fresh Basil:       Nuval Score - 100

Sprinkle a bit of Olive Oil to brown the crust and add Pink Himalayan Salt to taste. A Healthy Press alternative to a classic Italian Classic I would definitely recommend everyone trying!!

Enjoy!!

The Non-Diet

I have been trolling around with an idea ever since I did an Body Composition Assessment a year ago. My BMR current around 1800 calories not including workouts and I always try to breakdown my meals to get as close to the mark as possible but, as everyone can agree upon, controlling exactly what food you eat is not easy and counting calories is no fun!!

Additionally, many fad diets focus on a specific food which doesn't necessarily burn fat as desired. The basics to fat burning is simple:

• THP FIT TIP #11: Burn more calories than you consume if you want to burn fat

So here's the plan... Target to consume 1200 to 1400 calories per day spread over 4 meals equally spaced starting as soon as you wake. My schedule:

• Wake Up 7am: 2 Hardboiled Eggs & 1 Buttered Toast = 330 Calories

• Early Lunch 11am: Roasted Vegetable & Quinoa Salad = 280 Calories

• Midday Snack 3pm: Do it yourself Trailmix: 6g Cashews, 6g Almond, 15g Dried Apricots, 15g Peanut M&M, 10g Raisins & 15g Granola = 300 Calories

• Dinner 7pm: Mushroom, Garlic & Lean Beef Bleu Cheese Burger on a Whole Wheat Bun = 390 Calories

• Go to sleep at 11pm: Drink lots of Water throughout the day, it helps digestion!

Theoretically you can eat anything ie carbs, protein or fats to makeup the calorie count so mix it up. Just be cautious that eating processed foods may change the function of your liver to breakdown Chemicals instead of the natural food used in the all the recipes above!! 

And remember that unused protein flushes out of your system where carbs are stored as fat. On days I lift I'll add a protein shake or two make sure my muscles are not being depleted instead of the desired fat loss... I estimate that for every week you follow the above you'll loose about 1 pound of fat.

• 600 calories burned per day = 75 grams of fat or 0.165 lbs x 6 days = 1 pound of fat

We're going to start blogging some Healthy 300 Calorie recipes especially Ripe Vegetable Salads. Stay Tuned & Stay Healthy!!

Chimichurri Lamb Chops

Since L & I move to Dubai we've been to about a dozen Argentinean Steakhouses and always get the same thing: Chef's recommendation on the Cut with an Amazing Cilantro based sauce called Chimichurri... Mixed with some lean Lamb Chops, Zucchini Chips & Fresh Bruschetta!!

Recipe is as follows (measurements estimated after a few glasses of wine):

• A Handful of Parsley
• A Handful of Cilantro
• Four Pressed Garlic Cloves
• Three Tablespoons of Olive Oil
• A Couple Dashes Red Wine Vinegar
• Salt, Pepper & Red Pepper Flakes to Taste

Brush some of the sauce onto the lamb and fire up the grill!! The sauce is extremely flammable so keep a distance eye on the meat so they don't burn... 

Add pressed garlic and basil to fresh cut Tomatoes with a splash of olive oil on Healthy Bread, sliced zucchini baked with olive oil; again Salt & Pepper to taste on the lot!! The Chimichurri Sauce goes on the Lamb after its off the grill but heck, feel free to mix it with everything...

Chimichurri Lamb Chops are probably not our lowest calorie recipe but it's fresh and local and probably the most delicious meal my Fiance has ever made for me. Enjoy!!

Healthy Chipotle Chicken Salad

After I graduated from College I moved to Phoenix and our office was right across from the Biltmore, we used to go to Cheesecake Factory about once a week. I was 23 at the time, enjoyed working out however knew nothing about nutrition and thought "Ummm Salad, Thats Healthy!!" 

The Barbeque Ranch Chicken Salad was my absolute favorite and looking back my body probably didn't feel the same as my taste buds. With 959 Calories, 4g of Saturated Fat, a whopping 741mg of Sodium and 0g Protein; how a Chicken Salad can have ZERO grams of Protein baffles me. 

After a Massive 4th of July BBQ on Friday we decided to take it easy on Saturday, watch some Friday Night Lights and reinvent the Classic Chicken Salad... Healthy Press Style:

Start with the Salad

• Baby Spinach & Arugula Mix
• 2 Poached Chicken Breasts
• 1/2 Finely Chopped Onion
• 2 Cups Chickpeas
• 1 Whole Ripe Avocado
• 2 Fresh Sweet Corns
• 2 Large Chopped Tomatoes

End with the Dressing

• 2/3 Cup Plain Greek Yogurt
• 2 Fresh Squeezed Limes
• 1/3 Cup Finely Chopped Fresh Cilantro
• 1 Tablespoon Nando's Peri Peri Sauce
• 2 Finely Chopped Jalapeños with Seeds

The original recipe from Nutmeg Notebook claims 4 servings... But Laura & I finished it all quite easily. Chicken can be either be shredded or cubed depending on personal preference. And last word of advice, mix the dressing in slowly and leave a bit on the side in case you want leftovers. 

Laura's Workout Ways

Laura & I have been pretty good about going to the gym over the past year however we decided to step up our game considering we are in a wedding in Atlanta in less than a month. Motivating her is quite different than motivating myself, trying to offer advise to my wonderful Fiancé can sometimes become emotional.

"Are you going to make me Hot & Skinny?" were her exact words... Trick Question!!

So we decided to document the plan: 4 weeks working out 30 - 45 minutes 5 days a week with limited equipment at the gym. Start simple and work our way up.

Day 1: Legs

• 50 Walking Lunges
• One Legged Squats
• One Legged Calf Raises
• Wall Sits Between Lifts
• 15 Min Run at 5º Incline

Day 2: Cardio

• 45 Minute Interval Treadmill Workout
• Credit to @IowaGirlEats

Day 3: Core

• 2x THP Ab Workout
• Romanian Deadlift
• One Arm Dumbbell Snatch
• Head up to keep your back straight

Day 4: Cardio

• 30 Minute Incline Treadmill Workout 
• Credit to @PBFingers

Day 5: Arms

• Tricep Dips on a Bench
• Incline Seated Bicep Curls
• Dumbbell Military Press on a Bosu Ball
• 50 Girl Pushups :)
• 10 Min High Intensity Run

We will let you know how it goes!! Enjoy...

Summer Ripe Box Recipe

So L & I are addicted to Ripe Local Organic Vegetable Boxes we pick up each weekend from Dubai Garden Center filled with Fresh Amazingness... I can't think of any better way to describe it. This week received Cucumber, Tomatoes, Eggplant, Zucchini, Onion, Squash, Red Pepper, Eggs, Mushroom, Green Pepper and Watercrest. The baked Zucchini Chips we made last night were exceptional.

Following a full workday and decent Multidisciplinary Workout including the newly added One Legged Deadlift we quickly threw together an amazing meal from our Ripe Box!! 100% Whole Wheat Pasta with a homemade Vegetable Sauce topped with Mozzarella Cheese and Basil. The Sauce drastically exceeded my expectations, recipe is as follows:

• 3 Tomatoes
• 1 Red Pepper
• 2 Eggplants
• 1/2 Onion
• 12 Mushrooms
• Tablespoon Olive Oil
• Fresh Lemon Juice
• Salt & Pepper to taste
• Red Pepper Flakes

If you live in Dubai or Abu Dhabi definitely check out one of the Ripe Markets otherwise I'm sure you'll be able to find some great local markets in your neighborhood!! Can't wait until next weekend!!

Healthy Bread

I know, the idea of bread being healthy may seem like an oxymoron and yes I agree that most bread are filled with carbohydrates that if not burned will turn into fat. There is however a happy and healthy medium which includes bread high in fiber and protein while low in sugar.

• THP FIT TIP #10: Always Choose Sprouted Grain or 100% Whole Wheat Breads

• Sprouted Grain Bread is typically more earthy and dense as multiple types of grains and legumes are allowed to sprout prior to being baked, it is also easier to digest.

• 100% Whole Wheat Bread has a smooth hearty texture derived from raw wheat grains being ground into flour prior to baking.

While Sprouted Grain & 100% Whole Wheat Bread will both have similar Nutritional Value the choice really comes down to personal preference and taste.

Some key words to look for in the market are Spelt or Quinoa or Oatmeal or Buckwheat or Ezekiel which will all maintain the natural properties of the grain providing essential vitamins and minerals in addition to the fiber and protein your body needs function efficiently.

The 100% aspect means all 3 components of the grains are included; bran, germ and endosperm. Many of the healthy bread imposters will take advantage of this concept and market processed grains as healthy which likely strip nutrients and often add sugar. Try to avoid:

• Refined Grain Bread
• Enriched Grain Bread
• Multi Grain Bread
• Seven Grain Bread
• Simply Brown Bread
• And obviously the super processed bleached white bread with the colorful packaging to attract children

PS I was thinking of calling this post "Grain's Anatomy" but didn't think anyone would get it. Enjoy the fresh bakery smells!!

Water: The Cure for Everything

If you've ever seen My Big Fat Greek Wedding you know the family cure to many ailments is Windex... I have a similar Magic Cure... Water!!

Water helps to:

• Improve your Immune System...
• Speed up Repair Muscles...
• Flush out Pesky Toxins...
• Facilitate Mineral Transport...
• Increase your Metabolism...
• Lower Blood Pressure...
• BURN FAT!! Trust me...

So what's the problem?

• If you're tired? Drink Water...
• If you're hungry? Drink Water...
• Headache? Drink Water..
• Hungover? Drink Water...
• Grumpy? Drink Bubble Water...
• Suffer from Asthma? Drink Water...
• Chapped Lips, Dry Skin? Drink Water...
• Seasick? Drink Water with Ginger...
• Kidney Stone? UTI? Drink Water with Parsley...
• Cold, Flu, Scurvy? Yep, Drink Water with Lemon...

Add Lemon in your Water to:

• Add natural flavor...
• Sooth a Sore Throat...
• Reduce Sugar Absorption...
• Relieve Heartburn...
• Raise Potassium Levels...
• Assist with Joint Pain by Dissolving Uric Acid...
• Increase Enzymes to Help Liver Function...
• Create a Natural Antibiotic by adding Honey...

How much water should you be drinking per day you ask? Simple rule: take your weight in pounds and divide by 2 = ounces of water to drink per day!

PS. I am addicted to Soda Water aka Bubble Water or "With Gas" if you're in Europe!

Enjoy... and stay hydrated!

Juice Kiwi

For the 10th episode in the Juicing Series I was planning to tell a joke and write about juicing onions or walnuts or something crazy like jalapeño peppers but decided against it... 

So upon special request from 1 of my 20 dedicated followers; I am proud to present the final issue of the Juicing Series... Juice Kiwi!! and heres why:

• Love the Antioxidants & Flavonoids to combat against those Free Radicals

• Protects children with asthma

• 2nd highest concentration of Vitamin C of any fruit; 7th overall, check it out

• Fiber controls blood sugar, lowers cholesterol and risk of heart disease

• Potassium will boost your Metabolism

• Juice the Skin to introduce Prebiotics or Good Bacteria in your body

• Lutein can prevent eye disease

• Contains only 46 Calories!! Have 2...

• Overall promotes Healthy Living...

Juice Recommendation: Some Kiwi Blueberry & Banana Action...

Juice Pomegranate

About a year ago L & I with a couple friends went over to Istanbul for a long weekend (Amazing City BTW) and found a little restaurant serving fresh juice around almost every corner. After a half a day... I was addicted!!

They squeeze fresh oranges and pomegranates into a refreshing beverage using a levered metal press with instant results. This is arguably where the concept of The Press came from but needless to say this drink had life changing effects on me not only from a mental standpoint but also physically. Pomegranate Juice:

• Proven to lower Bad LDL Cholesterol

• Filled with Antioxidants ie Immune Boosters

• Allows more oxygen to your heart

• Increases metabolism which controls weight

• Loosen plaque on Blood Vessel walls

• Natural body cleanse by removing toxins

• Attacks Cancer causing Free Radicals

• High in Iron which fights exhaustion

• Promotes youthful skin and reduces wrinkles

• But be careful... they stain!!

Juice Blueberry

Hope you read my recent Juice Spinach blog post as it give a little background on the superfood concept. Blueberries are another of these so called Superfoods. Quick Hint:

• Dark Colors = Superfuits = Rich in Phytochemicals & Antioxidants

Blueberries are arguably the best disease fighting specifically Cancer prevention and suppression. However I can't overlook the amazing health benefits of the other berries so just to mix up the Juicing Series lets assume that Blueberries are the Best of Everything Ever and you should eat them more often than you are already doing and give a brief overview of the other berries shadowed by the blue ones.

• Blueberries: Proven to reduce the size of tumors

• Strawberries: High quantities of Vitamin C & Folic Acid will boosts your immune system

• Raspberries: Prevents age related mental decline

• Cherries: Melatonin rich to help you sleep, also helps improve your memory with Anthocyanin

• Cranberries: Protects Brain from Free Radicals

• Tomatoes are technically really big Berries 

Keep in mind all the above berries all have amazing antioxidant qualities and disease prevention so feel free to juice and blend them to your liking... Not sure how tomato will mix with tart, hopefully they don't make you turn into something out of Charlie & the Chocolate Factory!!

Juice Green Apple

The Apple: Commonly identified as the Forbidden Fruit in the Garden of Eden has been linked with knowledge & temptation. Below are 10 quick & simple reasons to grab that Daily Apple:

1. Wake Up!! Simple sugar provide a morning kick start
2. Prevents Heart Disease: Just google Flavonoids...
3. Curbs Cravings: Substitute for the sweet tooth.
4. Natural Tooth Brush: Kills bacteria in your mouth
5. Immune Booster: Rich in Vitamin C
6. Cancer Prevention: Colon & Breast to be specific
7. In with the Good Cholesterol out with the Bad
8. Proven to help prevent Alzheimers & Parkinsons
9. Fiber content improves digestion
10. Actually improves lung capacity & function

Ok just to clarify point #1... there are myths that Green Apples are a better stimulus compared to Coffee. This is false however every once in a while I'll skip the Coffee and opt for crisp, slightly sour substitute and by gosh I think it works just as well. Maybe it'll all mental, maybe my body responds to Fructose better. I would be very interested to know what you think??

Juice Recommendation: Cucumbers, Ginger & Lemon!! 

Juice Spinach

Not sure if you know this but Spinach has a PERFECT 100 Nuval Score!! For those new to the Nuval game it is a great tool to tell what foods are good vs disguised as good but really bad... Example:

• Quaker Steel Oats Oatmeal: Nuval Score 60

• Quaker Chewy Granola Bar: Nuval Score 13

Not to pick on Quaker but this is a prime example of where Junk Food can be advertised as Health Food. Anyways back to Juicing. The point I'm trying to make is that Spinach is what is called a Superfood!! Meaning they are jammed packed with Immune Boosting/Disease Fighting Vitamins, Minerals & Antioxidants... Spinach for example has super amazing health benefits:

• Vitamin K: Strengthens Bones!!

• Beta Carotene: Super Cancer Fighter

• Lipoic Acid: Regulates Blood Sugar

• Potassium: Reduces Risk of Heart Disease

• Vitamin A: Enhances Night Vision

• Fiber: Helps Lose Weight

• Iron: Improves Brain Activity

• Lutein: No One Wants Cataracts

• Niacin: Lowers Bad Cholesterol

• Riboflavin: Processes Fats & Proteins

• Phytoecdysteriods... For Popeye Strength

Now you can't overdose on spinach but just a quick word of warning that a cup full of spinach juice is not the most appealing drink however a handful when mixed with green apples or cucumber will facilitate the above benefits while being quite enjoyable at the same time... 

Juice Tomato

Growing up I've always loathed the taste of V8... But the second I had my first spicy Bloody Mary my opinion changed. Tomatoes just have something about them that I can't put my finger on. I seem to enjoy them more every time I have Tomato & Mozzarella Salad or Naked Pizza!! But we're here to talk about Juice right...

In my 5th installment of the Juicing Series I am not going to list out all the Health Benefits but rather really focus on its amazing role as an antioxidant...

Before I get into the details I just want to note that Tomatoes do not contain the highest percentage of antioxidants compared to say Kale or Spinach but they do have Lycopene; which is technically a carotene, a super carotene which deserves an entire blog post in itself. 

• Cancer Fighter: Powerful Defense against men's most common Prostate Cancer

• Heart Disease: Prevents LDL Cholesterol from depositing in you blood stream

• Potent Antioxidant: More powerful than beta-carotene, great immune boosters

• Cell Strength: Builds strong cell membrane  and repairs damaged cells; anti-aging

• Type 2 Diabetes: Won't prevent diabetes but proven to decrease susceptibility to cardiovascular disease and heart attacks

• Natural Sunscreen: Magically blocks UV rays but only equal to an SPF 3

Lycopene has also been described a Free Radical Scavenger constantly protecting your body's Lipids and cells against germs and infections... 

Sounds like sort of a Nutritional Superhero if you ask me :)

Juice Cucumber

I have to admit that #4 of the Juicing Series is by far most refreshing Vegetable Juice!! Along with a multitude of Health Benefits I highly recommend to Juice Cucumber... Keep Reading :)

• All the Vitamin B Will Offer a Boost of Energy

• Balances Electrolytes to Reduce Body Temperature

• Great Early Morning source of Dietary Fiber

• Natural Silica Builds & Maintains Muscle Tissue

• Quick Detox Drink & Excellent Kidney Cleanse

• Promotes Healthy Hair Growth Believe it or Not

• Vitamins & Antioxidants Relieve & Repair Dry Skin

• Rich in Potassium to Help Regulate Blood Pressure

• Super  Simple Vegetable to Grow: Think Money

• One More... Pickles!!!! 

After writing that I wish I had a lawn to mow; just so after I could relax with the smell of Freshly Cut Grass in the air & a refreshing Electrolyte Boost in my hand!!

Check out some other great uses for Cucumbers!! They're cool as a Cucumber hehe...

Juice Ginger

OK... #3 in the Juicing Series and no I am not referring to Performance Enhancing Drugs. I'm on about Good Old Fashion Natural Beverages made with, in this case, roots... Juice Ginger!!

I'd recommend to be mix Ginger with other juice but even in small quantities benefits are huge:

• Mix with Honey for a Common Cold Cure

• Aids Stomach Aches & Digestion Problems

• Apparently Helps Cramps You Know When

• Ginger is a Germ Fighting Immune Booster

• Like Celery & Beets; Lowers Cholesterol

• Instant Energy! or at least a Great Placebo?

• Pain Killer for an Alternative Medicine

• Ginger Can Regulate Blood Sugar Levels

• Ginger Tablets help prevent Sea Sickness

The best combination I've found is with Cucumber & Lime which I call Sweet & Spicy... but feel free to add it to all your favorites!! It usually adds a kick...

Juice Beetroot

Welcome to the 2nd Edition of Juice Stuff!! Today we'll talk about the Amazing Beetroot!! Now before I jump right into it there is a disclaimer... Beetroot Stains!! Not only teeth and clothing but just be warned what goes in red may leave a similar color. Now that I've successfully grossed out all 17 of my dedicated readers here's why you should Juice Beetroot!!

• Juice with the greens for Fiber, Magnesium & Copper

• Amino Acids can prevent Colon & Stomach Cancer

• Beets are packed with Vitamin A, B1, B2, B6, & C

• Loosens calcium deposits and cleans Arteries

• Great Liver Detox plus an Efficient Laxative

• Anemic?? The Iron strengthens Red Bloods Cells 

• Mix with Carrot Juice to cleanse the Kidneys

• Like Celery, Beets normalize Blood Pressure

• Lubricates Skin, Arteries & Prevents Varicose Veins

• Ancient Romans thought Beets an Aphrodisiac

Beets were supposedly grown in the Hanging Gardens of Babylon almost 3000 years ago so you know they are doing something right!! Obviously these fantastic powers also translate to cooking and use in salads... But don't overcook as they can loose their essential nutrients. 

So Turn Up the Music & Enjoy the Beet!! hehe

Juice Celery

Juice Celery is the first of many installments about the wide spectrum of ingredient options for juice mainly outlining the health benefits behind each. Celery, for example, was always considered in my book as quite a useless vegetable with minimal to no taste... I guess the whole "you burn more calories chewing celery than you consume" concept clouded the reality that "celery is full of vitamins and minerals" some of which outlined below with the amazing health benefits:

• Refreshing drink on a hot day or for fever as it lowers body temperature

• Filled with Potassium, Iron, Calcium & Muscle building Amino Acids

• Organic Sodium great to replenish electrolytes post workout

• High in essential antioxidant Vitamin A as well as B6 & C

• Balances your body's pH levels to regulate body functions

• Proven to lower LDL Cholesterol; the Bad Cholesterol

• Research shows Celery helps prevent 8 types of Cancer

• Phthalides help relax muscles and Lower Blood Pressure

• Natural appetite suppressant & low calorie snack substitute

• Celery is an Anti-Inflammatory providing relief for arthritis

• Great Detox & Diuretic; ideal body cleanse after a night out

Go Celery... Get Those Free Radicals & Toxins!!

Our Incredible Juicer

It was a Big Day in the lives of L & E... We bought a Juicer!! So we raided the produce section to start experimenting!! Our first concoction consisted of the following... I call it The Ginger Hulk!!

 - Fresh Spinach: Nuval Score 100

 - Green Apples: Nuval Score 96

 - Cucumbers: Nuval Score 93

 - Parsley: Nuval Score 99

 - Ginger: Nuval Score 87

We even made a homemade Tomato Soup from roasted Garlic, Onion & Tomatoes... Fresh Juice is a quick, easy and surprisingly filling snack or breakfast idea jam packed with all sorts of essential vitamins and nutrients!! Super excited about the possibilities mixing Fruits & Vegetables!! Some great ingredients I am looking play with:

 - Beetroot: Nuval Score 99

 - Blueberries: Nuval Score 100

 - Pomegranate: Nuval Score 91

 - Celery: Nuval Score 100

 - Lemon & Mint: Nuval Score 99

 - Red Peppers: Nuval Score 99

 - Jalepeno Peppers: Nuval Score 99

 - Bananas: Nuval Score 91

 - Grapefruit: Nuval Score 99

 - Kale: Nuval Score 100

 - Kiwi: Nuval Score 100

 - Carrots: Nuval Score 99

Check out the links to learn more about the Health Benefits of each Ingredient!! I strongly recommend for anyone interested in Healthy Living or Mixology to get one...

Happy Blending!!

Fast Twitch Muscles

I am a firm believer that the world would be a better place if everyone was able to admit when they are Wrong!! After some research, one of my first posts on The Multidisciplinary Workout, which focused on Ab Workouts, was not necissarily the best advice...

I recommended 4 different Ab Exercises to be repeat once maybe twice; I will now admit this is not the most efficient workout because Abs are Fast Twitch Muscles ie they fire strong and will get exhausted fast. Therefore for Fast Twitch Muscles it is more efficient to perform aggressive exercises than multiple sets at a lighter weight. 

Back to Abs the best practice is subjective, especially when using your self weight but note that 100s of sloppy sit ups will not get you 6 pack abs. Personally I still stick to my core core lift of Super Crunches, squeezing at the top to emphasize the resistance. I also found a great new exercise, Side Plank with a Knee Tuck. No more than 20 slow reps and repeat... but maybe repeat the next day :)

It's hard to confirm exactly which muscles are Fast Twitch vs Slow Twitch as everyone is different. Sprinters will typically have a higher percentage of Fast Twitch Muscles compared to Distance Runners. If you want Size & Power check out these Tips for you body to develop Fast Twitch Muscles. If you're like me, a non specific athlete, and just want to be as efficient as possible in the gym heres one rule of thumb: Fast Twitch Muscle are likely pull muscles ie Biceps, Lats, & Hamstrings therefore respond better to less reps with heavier weight.

For the athlete seeking Muscle Tone & Endurance; check out guide to Slow Twitch Muscles!

Coconut Water

As I mentioned in my Last Blog, we just returned from sun-filled-holiday in the Maldives!! But what I failed to mention is both L & I have Northern European skin ie Pale with Freckles so the UV Rays seam to go out of its way to find us?!

We were OK for the first and second day bathing in sunscreen before we went out however the third day was a shocker!! A morning lather followed by a Quick Swim then a walk from island to island, topped off with an afternoon of snorkeling... needless to say our back and legs were a little beat up. Luckily for us though the Beach Guru showed up at our back porch offering Fresh Coconuts... We got 2!! The water was refreshing and the meat was addictive!!

Livestong says the best cure for a sunburn is Aloe Vera but personally I prefer Simple & Excessive Hydration!! This will naturally lubricate skin and help Prevent Pealing. Furthermore, Coconut Water hydrates much better than water as it contains Electrolytes just like Gatorade but without the added sugar.

Other great health benefits of Coconut Water: the High Potassium / Low Sodium Content helps Lower Blood Pressure, Raises Metabolism, it's a Natural Detox, Heightens Immune System, plus Many More...

So if you see the Beach Guru; just ask for a Fresh Chopped Coconut with a Natural Spoon!!

Adam's Peak

A 1000 apologies to my 10 The Healthy Press Subscribers that I took February off from Blogging... L & I went on a relaxing holiday to the Maldives & Sri Lanka. Relaxing at least until the last day when we hiked one of Sri Lanka's tallest mountains: Adam's Peak!!

A pilgrimage for Buddhists & Christians alike who believe this hill to be the location of man's first step. An opportunity, for me, not to be missed. So we awoke at 2am in attempt to reach the peak before sunrise... 5200 steps in 3 hours later we were at the top making a nominal donation to the monks at the top in exchange for 2 white bracelets signifying With God!!

We started the decent watching the sunrise over the surrounding hills and lakes!! I understand why the locals make this annual pilgrimage... The experience was Truly Spiritual!!

In standard THP Fashion of course I wore my heart rate monitor. From the accent to the peak it took 2 hours & 25 minutes with an average heart rate 125 bpm. Inserting my Magical Conversion the hike was aerobically equivalent to running a Half Marathon!! I burned 1400 calories...

 THP Fit Tip #9: Take a Hike!! 

I lived in Colorado & Arizona both of which have beautiful mountains which I miss greatly. Hiking is an amazing and healthy way to spend a day surrounded by nature. So if you live in the foothills; lucky you!! If you live in the city... 2 words; Road Trip!!

Check Out National Geographic Top 10 World Hikes!! I've done 3 :)

NY Resolution Fail

I am ashamed to admit but after a month of my New Year Resolution I am giving up... Not because I can't handle it or too busy or one of the other thousands of excuses. I am giving up on my goal to run 1000k in 2012 because I lost 6 pounds in a month: Yep 164 pounds to 158... 

Now some of the weight was fat, more was muscle which was is not my goal... L says I look too skinny but the tipping point for me is my arms look small!!

I do enjoy the Cardiovascular component to running however prefer to focus on maintaining muscle mass so Sunday I got back to my normal Chest routine. The new Polar Heart Rate Monitor I got for my birthday :) beeped at 165bpm after my first set. Then it hit me... I can keep my Heart Rate in the Cardio Zone while Lifting!!

My New New Year's Resolution: Log an equivalent amount of time in the Cardio Zone as I would by running 1000k... Swimming, lifting, biking, playing soccer, abs... the skys the limit!!

With some simple Algebra I extrapolated a constant from my past runs I refer to as The Multiplier. A ratio of pace over my average heart rate. The beauty of this is I can now compare ANY workout taking my average heart rate and time to equate the equivalent distance!! Example:

Using this same multiplier and working backwards from 1000k I would have to log 93 hours of exercise keeping my heart rate at 140bpm.

Let the games begin!! I've already logged 6:45...

Healthy Seared Salmon

A thousand apologies to my 10 followers that I haven't posted a recipe in a while but the long wait is now over! I present to you: Healthy Seared Salmon with Roasted Vegetables...

• 2 Healthy Salmon Steaks: Nuval Score 87

                                       with

• 3 Small Broccoli Bundles: Nuval Score 100

                                         or 

• 1 Large Asparagus Stalk: Nuval Score 100

Sprinkle the Fish with Pink Himalayan Salt, Fresh Ground Pepper, Garlic Powder, Chili Powder & the ever crucial Smoked Paprika... Sear in a pan brushed with Olive Oil & Pressed Garlic!!

Now the key to these delicious roasted vegetables is to preheat the oven to 425 °F and place veggies on foil over a cookie sheet or something... But before they start cooking roll them around in some Olive Oil with a dash of Pink Himalayan Salt, Fresh Ground Pepper, & Fresh Garlic.

We like to switch between the Broccoli & Asparagus to mix it up a bit but, as you can tell from the Nuval Scores, they are both amazingly healthy side dishes; tasty too!!

Not only is Salmon super tasty and high in protein but it also has a multitude of health benefits... The Omego-3 helps lower bad cholesterol, raises good cholesterol, sparks brain activity, speeds up your metabolism, lowers blood sugar, etc etc etc...

It's easier than swimming up stream. Enjoy!! Many compliments to Chef L...

The Grapefruit Catalyst

I don't want to sound like your mother but its true... Breakfast is the Most Important Meal!! Imagine starting a log fire without any fuel, it will work eventually but would be much easier if you just added a dash of lighter fluid to speed up the process. Well your body works the same way.

During sleep your metabolism slows to solely Maintain Body Functions however when you wake this decreased metabolic rate will be prolonged unless you inject fuel into the equation ie Food!! If this source of fuel is not received your blood sugar levels will eventually drop putting your body in a state of Hypoglycemia... 

Obviously this is in extreme conditions however lack of food is the main reason people are tired in the morning. Many people counteract this fatigue with nature's caffeine ie Coffee!! This will only provide a temporary jolt and leave you dehydrated.

THP Fit Tip #8: Drink Grapefruit Juice instead of Coffee...

Grapefruit Juice on the other hand provides much needed Vitamin C which kick starts your Metabolism better than any other citrus fruits as well as contains much needed Fiber & naturally reduces insulin levels...

Now I enjoy a cup a coffee just as much as the rest however recently I replaced my fix with a large glass of Grapefruit Juice complimented with 2 Hardboiled Eggs & Greek Yogurt. This quick breakfast consisting of about 350 Calories usually keeps me Awake & Satisfied until a late lunch.

Try it, you have nothing to lose but sleep...

The Resolution

New Year... New Opportunities!!

Last year my goal was to get in the best shape of my life and I did it: 1 Marathon, 1 Half, a 10k & countless hours in the gym destressing from the long work weeks. But as the memory of 2011 slowly permeates in the back of my mind the outlook for 2012 is optimistic!!

I thought this year I would choose something a little more tangible... 1000k over 365 days!! An idea stolen from L which I adopted because I like the concept as well as to offer support.

I am definitely faster than her; trying to get 5k down to 22 min, however L is the Slow&Steady type with the persistence of a Turtle, I just need to be sure not to fall asleep under a tree!!

January:       E - 5k & L - 6k