Healthy Baked Salmon

As a follow up to the very popular Health Seared Salmon post, L & I have been experimenting with baked fish not only simplify cooking by mixing veggies in with the fish but also making the meal a little more healthy compared to pan searing in oil. Ok lets start with the fish marinade recipe:

• 1 TBS Olive Oil
• 2 TBS Mustard
• 4 TBS Red Wine Vinegar
• Red Chili Flakes 
• Salt & Pepper
• Dash of Love

You can marinade the fish for hours or just before cooking and use the sauce for dipping. Next cut up a bunch of your favorite vegetables; we usually use yellow and orange peppers, asparagus, sweet potatoes, etc and place them in a glass pan with a little of the marinade. Set the Salmon skin side down over the veggies and bake on medium heat for 20 minutes or so depending on how you like your fish cooked. I personally feel over cooking a fish is a sacrilegious, but thats just me. 

We opened a bottle of Malbec with the meal and tasted great together. Enjoy your baked fish!!

Health Benefits of Wine

It may be hard to imagine any alcohol to have health benefits, other than the stereotypical drink after a stressful day at work; but a glass or two of wine has more benefits than you would imagine. Not only does wine offer great taste, but in moderation can help everything from your skin to your heart health:

Antioxidants, Antioxidants, Antioxidants!!!

As we talked about in our juicing series, Dark Berries are filled with Rich in Phytochemicals & Antioxidants. Grapes also contain antioxidant which attack Free Radical which cause nothing but trouble in your body. This concept is the basis for most of the claims that Wine is Heart Healthy!! 

Some other claims of how wine can improve your help are below but I must emphasize the moderations as excessive consumption of alcohol obviously will lead to issues that greatly outweight these benefits.


1. Antioxidants: Proven to help reduce Heart Disease, Strokes and many types of Cancer

2. Resveratrol: Reduces Bad Cholesterol, prevents blood clots, lowers risk of Diabetes

3. Polyphenols: Protects cells improving brain function and helping to prevent Dementia and Alzheimer's disease

4. Longer Life: A Finnish study showed wine drinkers have a 34 percent lower mortality rate than beer or spirits drinkers

5. Healthy Skin: Tartaric Acid can improve the quality of our skin, preventing problems and reducing wrinkles

In addition to the hundreds of other perks of joining the Night Juice Wine Club hopefully this is good reason to make the switch from beer of the boring jack and coke type drinks!! Cheers,

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!!

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!!

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!!

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 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 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...