Blackened Tilapia

Blackened Tilapia

Ingredients
8 tilapia fillets
3 tbsp. of paprika
1 tbsp. dried minced onion
1 tsp. of each oregano, thyme and celery
garlic powder
sea salt and cracked pepper

Directions:

Step 1: Put all the dry ingredients in a bowl or small pan and mix well. Place the fish fillet in the dry rub and make sure enough seasoning sticks to both sides of the fillet. Once you season all the fillets, allow to sit for at least 15 minutes.

Step 2: After the 15 minutes are up, put some olive oil in a pan. Allow the pan to get hot to blacken the fish.

Step 3: Cook each side of the fillet for 3 minutes. Make sure to keep on a medium temperature.

According to the experts, we are should have 2 serving of fish each week. This recipe is great for people who do not like fish unless it is deep fried. My husband did!

Nutrition Facts Blackened Tilapia Serving Size 141 grams
Amount Per Serving
Calories 162.43 Calories from Fat  60
% Daily Value
Total Fat 6.55g	10%
Saturated Fat 1.25g	6%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 184.62mg	8%
Total Carbohydrate 3.12g	1%
Dietary Fiber 1.41g	6%
Sugars 0.53g
Protein 21.67g	43%
Vitamin A (IU) 13.14	0%
Vitamin C 1.39mg	2%
Calcium 24.16mg	2%
Iron 1.08mg	6%

Abdominal Workout

Abdominal Workout

• Weighted Decline Crunch: 3 to 4 sets
• Flat, Tight Stomach
• Light Weight
• High Reps: 15 - 20
• Develop a six pack: 
• Heavy Weight
• Low Reps: 8 - 10

Side Ups: 3 to 4 sets

• High reps: 15 - 20

Flutter Kicks: 3 to 4 sets

• Timed: 30 sec. to 1 min.

Winter Vegetables: Broccoli

Image Credits: drhealthbenefits.com

The Benefits of Broccoli

• A vegetable that is a close relative of cabbage and cauliflower which belongs to the Italica Cultivar group of Brassicaceae family.
•  vitamin A, vitamin B6, vitamin C, vitamin K, dietary fiber, folate, manganese, phosphorus, potassium, selenium, and tryptophan. It is a rich source of glucosinolates, flavonoids and phytonutrients.
• Broccoli may prove to be helpful with cancer by removing extra estrogen from the body. With strong anti-carcinogenic compounds like beta-carotene, diindolylmethane, glucoraphanin, selenium and other nutrients like vitamin A, C, and E, potassium, zinc and certain amino acids, which are also anti-cancer agents.
• Broccoli a very good detoxifier with the presence of vitamin-C, sulfur, and certain amino acids. It helps to removes uric acid from the body and other free radicals and toxins,  which it purifies the blood. It also helps with other problems related to toxins such as arthritis, boils, eczema, gout, itches, hardening of the skin, rashes, rheumatism, and renal calculi.
•  It is very rich in fiber or roughage, that can cure almost all stomach disorders by curing constipation. adds to the bulkiness of the food, retains water and forms healthy bowel movements. The magnesium and vitamins can cure acidity, promotes proper digestion and absorption of nutrients from the food and reduces inflammation.
• It contains significant levels of beta-carotene, omega-3 fatty acids, and other vitamins that help lower bad cholesterol and keep the heart working properly by regulating blood-pressure. Steaming broccoli allows the fiber components join easier with bile, making it much more efficient to excrete. Bile reduction has a strong impact on cholesterol levels, by strengthening your heart health. In addition, potassium found in this vegetable is a vasodilator which can boost blood flow and oxygenation for the body's organs by relaxing stress and tension of veins and blood vessels.
• The green and purple color of broccoli are from vitamin C, beta-carotene, and other vitamins and minerals, selenium, copper, zinc, and phosphorus. These are really great for boosting immune system that protects you from numerous infections.
• Being very rich in calcium and nutrients such as magnesium, zinc, and phosphorus, broccoli beneficial for children, the elderly, pregnant women and lactating mothers. These people most prone to calcium deficiency, osteoporosis,weakening of bones and teeth.

Source: www.organicfacts.net

Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

5 egg whites
1/2 cup of mushrooms

3 oz. of cooked chicken breast

1/2 Roma tomato, diced

1/4 onion, diced

1/4 cup of feta cheese
1 tsp minced garlic
Italian seasoning

olive oil

Directions:

Step 1: Dice up the onion and tomato. Slice the mushrooms and shred the chicken breast. Put some olive oil in a pan and allow to get hot.

Step 2: Separate 5 egg whites from the yolks, place into a bowl and mix. Put the extra yolks in a container to save for baking purposes. Put the egg whites in the pan and allow to get semi-firm.

Step 3: On one half of the egg white mixture, put the shredded chicken, the diced tomato, feta cheese and other vegetables. Cover and put heat on medium low. Cook for 3 minutes. Once finished, flip the side with out the ingredients over the other side with a spatula. Use the spatula to slide the omelet onto a plate.

Nutrition Facts Italian Chicken Egg White Omelet Serving Size 6 ounces Amount Per Serving Calories 182.57 Calories from Fat  70 % Daily Value Total Fat 7.93g 12%    Saturated Fat 3.39g 17%    Trans Fat 0g Cholesterol 47.73mg 16% Sodium 330.07mg  14% Total Carbohydrate 3.98g 1%    Dietary Fiber 0.53g 2%    Sugars 2.53g Protein 22.01g  44% Vitamin A (IU) 219.07 4% Vitamin C 3.23mg 5% Calcium 104.71mg 10% Iron 0.5mg 3%

Glutes, Inner and Outer Thigh Workout

Hey guys here is a hips, glutes, inner and outer thigh workout. You will see that I like to train in a circuit. You get the benefits of building muscle and toning along with an intense cardio workout. First exercise is a Chair Squat with the Smith Machine. It will target your calves and hamstrings but the main focus is the glutes. Second exercise will be targeting your hips by doing a Cable Side Leg Lift. You are able to isolate the inner and outer thigh in this one by doing one leg at a time. Now on to Froggies. This exercise looks like a frog is swimming and it will sure get those glutes to burn. Another glute workout I have is a bridge with a single leg. This will target each glute muscle by doing one leg at a time. Now to finish off the circuit I use the Ladder for some cardio and a Rope Wave. The Ladder you will notice is used in Football training and gets your coordination working along with that heart rate to go up. The Rope Wave will also increase that heart rate and kick your endurance to another level. Hope you enjoy this workout.

Chicken and Broccoli Pasta

Chicken and Broccoli Pasta

Chicken and Broccoli Pasta

2 roasted or cooked chicken breast, shredded

2 cups of steamed broccoli florets

2 cups of whole wheat linguine or spaghetti pasta

1 cup of chicken broth

1 cup of steamed cauliflower, pureed
pinch of sea salt

olive oil

Directions:

Step 1: Roast or cook 2 chicken breast for about 15 min on each side. Cut up the head of broccoli into florets and steam for 10 minutes. Set a large pot on the stove to boil some water for the pasta.

Step 2: Once the water is boiling add some olive oil and pasta and cook for 13 minutes. Next, In another pot, boil some chicken broth and add the pureed cauliflower to thicken up the sauce.

Step 3: Shred the chicken, add all the other ingredients together in a bowl and serve

Nutrition Facts Roasted Chicken and Broccoli Pasta Serving Size 1 bowl
Amount Per Serving
Calories 189.07 Calories from Fat  30
% Daily Value
Total Fat 3.34g	5%
Saturated Fat 0.71g	4%
Trans Fat 0g
Cholesterol 36.55mg	12%
Sodium 100.65mg	4%
Total Carbohydrate 21.96g	7%
Dietary Fiber 4.85g	19%
Sugars 1.88g
Protein 19.2g	38%
Vitamin A (IU) 121.35	2%
Vitamin C 46.82mg	78%
Calcium 38.95mg	4%
Iron 1.69mg	9%

Winter Vegetables: Beets

Image Credits: www.organicfacts.net

Beets

One of my favorite vegetables is beets. As a child, I never tried them until I got into bodybuilding. The reason why is that I could not understand why the standard diets for competition only had: chicken, fish, broccoli, asparagus, sweet potatoes and rice. Why were these the only staples to diet down? Why are the other vegetables not included? So as I always do, I researched. The reason why most diets for bodybuilding only included these foods is because of "Bro Science" that had been passed down over the years from other prior bodybuilders. No one had never decided there has to be something better than only these foods. In addition, only eating these foods limits your sources of nutrition, vitamins and minerals. Your body needs a variety of vegetables in order to function properly. Especially, when you are under a highly restrictive diet and over training. 

Benefits of Beets

• Contains betaine, carotenoids, copper, dietary fiber, glycine, iron, lutein/zeaxanthin, magnesium, phosphorus, and vitamin C. It is also a source of beneficial flavonoids called anthocyanins. They are low in calories, without cholesterol, however they do have the highest sugar content of all vegetables.
• Commonly used to aid treatment of anemia, cancer, constipation, dandruff, gallbladder disorders, indigestion, kidney disorders, heart diseases and piles. They also help to prevent macular degeneration, prevent cataracts, aid in skin care, improve blood circulation, and treat respiratory problems.
• Beets contain a rich amount of carbohydrates and provides energy for endurance sports.  It provides energy metabolism without any of the negative side effects like many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it has enough fuel necessary for the body to function well. In addition, maintains the important metabolic reactions that keep your organ systems functioning efficiently.
• Caution: People with kidney or gallbladder problems should avoid beet because they could heighten the production of kidney and bladder stones.
• Source: https://www.organicfacts.net/health-benefits/vegetable/beets.html

Bicep Workout With Balance

Bosu Barbell Curls

Barbell Curl is the standard exercise for building strength and mass in the biceps. Adding a bosu makes it also include core and balance strengthening. It also helps avoid using your upper body to lift the weight making the exercise a lot more difficult than the standard. Make sure to keep your core tight as you balance on the bosu and lift the barbell up and down.

Swiss Ball One Arm Preacher Curl

One arm preacher curls is great to target the brachialis, which is the lower part of your bicep. However, adding a Swiss ball will make the exercise more difficult and add some core stabilization which will burn more calories. Make sure when executing this exercise you keep your core tight at all times so that you don't lose control of the ball. Place one of your arms on the ball with the back of the arm against the Swiss ball with dumbbell. Use the other arm as support or place around the front of the Swiss ball. Slowly, lower your arm with the dumbbell to about 90 degrees and curl it back to starting position. You don't want to go beyond this because you can hyper extend your shoulder which can lead to future injury. Repeat on the other arm.

Swiss Ball Dumbbell Lateral Side Curls

Great way to train the long head of the biceps with stabilization. Sit on the Swiss ball and keep your core engaged at all times. Grab your dumbbells and place your arms outside of your thighs with hands facing up. Lift the dumbbells up towards your the side of your shoulders and slowly bring them back to starting position.

Single leg wood chop

A balance variation of the standard wood chop exercise. Stand on one leg and shift your weight on that leg. Tighten up your core as you lift the other leg up. The leg you are standing on bring the dumbbell to the side of the thigh and lift the weight up in an angle above the opposite shoulder. Repeat on the other leg.

Herbs That Work Great With Beef

Beef Fajitas with Ranchero Beans and Mixed Greens Salad

B

• Basil
• Bay Leaves

C

• Caraway
• Cumin

F

Image Credits: Draxe.com

• Fenugreek

G

Image Credits: Organicfacts.net

• Garlic
• Ginger

M

• Majoram

O

• Onion
• Oregano

Image Credits: Organicfacts.net

P

• Parsley

R

Image Credits: media.mercola.com

• Rosemary

Image Credits: Urbancultivator.net

S

• Sage
• Savory

T

• Taragon
•