Balance & Moderation

Life is full of Balance and Moderation... especially when Eating!! I wrestled growing up and watching my friends gluttonously eat lunch while I feverishly ate my salad pretty much scarred me for life. Luckily Fear of Dieting is not an actual phobia.

Dieting is not even in my vocabulary. I always tended to focus on trying to burn the calories I enjoyed and more recently tried to eat in moderation to meet the caloric intake of my daily activities. This combined with a Healthy Diet I see no issues to balance a delicious Chicago Style Pizza on occasion if this makes you happy! It's healthy if it has Spinach, right?? Check out the link...

Now my "Occasion" usually comes to fruition during my Annual Thanksgiving Holiday in the Midwest... In chronological order the combination of Jetlag, Coffee, Road Trips, Dehydration, Football, Beer, Buffalo Wings, Pulled Pork Sandwiches, Turkey, Stuffing, Family Fun, Grandma's Oatmeal Cookies, Chipotle, More Football, More Beer, and Al's Italian Beef definitely pays a toll on the body especially when cold weather and public transportation come into the picture.

Now I'm fully aware this is very hypocritical considering my Pseudo Mantra: Eat Healthy Live Healthy but I can't condemn the enjoyment of food. Mental Health is just as important as Physical Health!! Especially if you're Emotionally Diabetic and that perfect Burrito just doesn't exist in the Middle East...

So to make it up to my 14 Healthy Followers and prove my legitimacy as a committed fitness blogger I propose The 25 Day Healthy Press Challenge... Workout everyday until Christmas!! 

Any sort of High Intensity Exercise leading to Increased Heart Rate will do... The Challenge starts today 30 November at 1am and includes limiting the consumption of empty calories ie alcohol!! Now I just need to catch up on sleep from the trip, still on Midwest time!!

(Don't) Gobble Gobble Gobble

In preparation for the Biggest Feast in American History & Annual Family Fun below are tips to cut calories on Thanksgiving as well as a Quinoa Turkey Burger Recipe to be enjoyed year round!!

Just as Charlie Brown is synonymous with Thanksgiving so is Turkey!! In order to avoid being a couch potato after dinner like Lucy pulling the football out below Charlie's feet follow 5 simple tips to make you feel light on your feet without sacrificing your favorites!! You can't blame Tryptophan forever...

Tip #1: Eat White Meat instead of Dark which has twice as much fat... No Skin Either.

Tip #2: Have a glass of Red Wine during dinner... Fat slows digestion, Red Wine kicks off the digestion process once you get up from the meal.

Tip #3: Eat Slowly with Smaller Portions... It takes time for hunger signals to contact your brain so slow down and you will eat less.

Tip #4: Choose plenty of Vegetables with your meal... Especially the green ones which will help control your blood sugar and maintain your bodies functions.

Tip #5: Drink lots of Water... Sparkling if available as it could relieve an upset stomach however staying hydrated could just save the following day if the drinks are heavy!!

Happy Thanksgiving!!

And now for a great Turkey Burger with Quinoa Recipe wrapped in Lettuce with a Tahini Sauce...

Magic Metabolism

Too many people have expectations that running a couple times a week will get them into super shape. When in actuality not even the longest hardest most physically exhausting Cardiovascular or Weight Training Workout will show the results you expect if you don't make the lifestyle discussion to compliment the workouts.

I'll cut to the point... I'm referring to your diet!! Healthy Eating & Healthy Living are one in the same and choosing the right types of food will render the results you EXPECT!! Now I've used that word  twice now, you need to manage your diet to manage your EXPECTATIONS. 

To gain muscle: Focus on eating enough protein to fuel your body & repair exhausted muscles which increases your metabolism.

To loose weight: Eat less calories than your body consumes and you will burn stored fat, simple...

Keep in mind 1 gram of Protein & Carbohydrates each contain 4 calories however protein helps promote the release of the fat destroying hormone Glucagon where carbs if not burned get stored as fat... Further 1 gram of Fat contains 9 calories making it more than twice as hard to burn, so if you want to look like your favorite Disney character stay away from unhealthy Fast Food!!

A quick way to determine the amount of calories you burn per day is to use BMR (Basal Metabolic Rate) Calculators. Example: I am 27, 5ft 11in, 165lbs... My BMI (Body Mass Index) is 23 with a BMR of just over 1800 calories per day, note this is the caloric intake to maintain the same weight purely for your body to function. RMR (Resting Metabolic Rate) on the otherhand assumes a normal day without exercise, only about 350 calories more!! 

Now when you workout your AMR (Active Metabolic Rate) exponentially increases your Metabolism by using Multipliers. I workout 3-5 times a week so my Activity Factor is 1.55 therefore I can assume I need to eat 2800 calories per day just to maintain my current weight.

My girlfriend has been making some delicious & healthy recipes using High Protein Substitutions like Quinoa, Greek Yogurt & Fresh Green Vegetables for some of the well known fat & carb loaded ingredients. I'll tell you its actually hard to consume 2800 calories when eating right. I've been on this health kick for over 4 months now; I feel great, lost body fat & gained muscle... All by balancing exercise with a healthy diet.

I know this is a lot to take in and the concept probably isn't providing any new information but I challenge you to make some small lifestyle adjustments to meet your expectations; go see a nutritionist to balance your diet, workout 1 Extra Day per week, cut out the empty calories like soda or sweets & I bet you'll see results...

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

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.

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!!

The Science Behind Muscle Repair

I've been experimenting with Fascia Stretch Training for about a month now and really notice results!! Chest, legs, biceps, etc. Basically on your last lift you stretch the focus muscle between sets then flex. I'll explain why this helps so keep reading...

Ok backing up a little bit... When you workout, your muscles fatigue and tear like tiny rips in a piece of paper. Your body then goes into a process called Muscle Protein Synthesis where amino acids repair the muscle. This is where your diet is so important; having Protein Rich Meals after workout will provide vital nutrients to promote fast and healthy muscle repair as well as facilitate muscle growth.

I can imagine the wheels turning. The reason for the stretching is to amplify the muscle tear like gently tugging on the already fractured piece of paper. Flexing then helps Promote Blood Flow which transport these crucial amino acids. Combined with a nice big steak or fish and you just hit the trifecta!!

Personally, I really enjoy a meal after working out. A reward for my effort which makes me appreciate food... Having large meals if I haven't worked out just seams like a waste of energy. However any protein that your body doesn't use just passes through your body unlike carbs that are stored as glucose then fat if not Burned Off.

THP Tip #4: Replace carbohydrates with lean protein...

Swap Pasta with Quinoa, Potatoes with Broccoli, Bagels with Scambled Eggs! The list goes on...

But the best part is the Muscle Protein Synthesis doesn't stop after your workout... Muscle Repair keeps burning calories up to 48 hours after your workout making lifting weights ideal not only for muscle growth but also for fat loss. Happy Muscle Recovery!!