Some Like it HOT!

GOAL UPDATE (10 weeks down, 3 to go)

Today is Sunday, a rest day …day 70 of 90

1. BMI = Normal : ACCOMPLISHED! (wt 168)
2. 32” jeans : ACCOMPLISHED!, I can wear 29’s.
3. 30 Push Ups : ACCOMPLISHED! ** completed 35 today with Tammy as my witness.
   
   Up from 32 last week!!!!
4. Beat sons in Basketball : ACCOMPLISHED!
   
   
5. 7 Minute Mile – Last week I ran an 8:19 mile, my back is still bothering me, did not attempt to run a mile today. It has now been a week since I’ve done the Tabata sprints.
   
   
   

Some Like it HOT! …some do not.

Facts:

1) Tammy (my wife) does not like spicy hot foods.

2) Tammy is well aware that I cook spicy hot foods including chili on a regular basis.

3) She knows that we are growing Chili plants.

Situation:

Given the facts above…if you were Tammy, would you walk into the kitchen in the middle of meal preparation and pop one of these into your mouth????

I wouldn't either....and do you know what?

Tammy won't do it again! :)

These are Hababero Peppers...they rank between 100,000 to 300,000 on the Scoville Scale.

Just for a frame of reference Jalepenos top out @ 8,000 Scoville units and Cayennes @ 50,000... SO THESE ARE HOT PEPPERS!

The peppers stayed in her mouth for only a second, still Tammy whined and her eyes teared up...she started drinking water...like a rookie. She should know that drinking will not do the trick. In this case, you should eat bread or other food that will "soak" up the plant oils.

Thirty minutes later she was still complaining about the pain. LOL! ... I mean, bless her heart.

FYI - I put the tip of a pepper to my tongue...it was pretty extreme.

Max the Magnificent

Max provides me with amusement and entertainment on a daily basis. This is a picture of Max on our bed. If you knew the ins, outs and what-have-yous, this picture would tell you that Tammy is NOT in the house.

If Tammy is in the house...he will not jump up on our bed under ANY circumstances.

When the cat's away...the mice will play.

I guess he figures...what she doesn't know...won't hurt HIM! :)

Take Care,

Steve

Tabata Pool Party - Come on In Boys the Water is Fine

Tabata Protocol - Sprints

Why am I spending so much “ink” on this??? Because I know for many of you...

...finding time to exercise is a problem.

To remove this excuse/reason…YOU CAN UTILIZE THE TABATA PROTOCOL! And to make it even less of a strain, you can use practically any exercise to get started. Burpees and sprints are tough but you could start out with Jumping Jacks, Push Ups, Crunches, Sit Ups, Squats or Lunges….literally any exercise. Heck, if you were like me, sedentary you could start out walking briskly for 20 seconds, rest 10 secs etc. (the more muscles used the better)

We are only talking about 15-20 mins MAX per day. Only 4 mins of actual exercising per set!! Once you build up your endurance you can do 2 then 3 different exercises.

Question: Why would I perform Sprints with the Tabata Protocol?

Answer: To obtain a cardio workout, that studies show is superior to hours of jogging, in a fraction of the time. Tabata sprints improve aerobic and anaerobic fitness levels.

** You need to consult your physician before performing this workout. **

Ok, I have been “itching” to try the Tabata Protocol, last night I dipped my toe into the “Tabata Pool” and to quote, “O Brother Where Art Thou”…

“Come on in boys, the water is fine”

Maybe it’s because I am becoming a “fitness addict” ….I don’t know, but I do know I loved the workout and heck…it only lasted 15-20 minutes total, including warm up and cool down.

I have been doing some pretty intense cardio with P90X; still, I started out slow.

The Tabata Protocol –
1) 5 minutes warm up
2) 20 seconds of exercise at 100%, 10 second rest = 1 set
3) Repeat 7 more times for a total of eight sets.
4) 5 minutes of cool down

I have not run “ALL OUT”...100% in YEARS, maybe even decades. I didn’t want to start out running 100% so here’s…

Steve’s First Day Protocol -
1) 10 minute warm up – I stretched, walked and jogged.
(I made extra sure I was warmed up)

2) I started out running at an estimated 80%, doing 40 secs of running and 20 secs of rest.

The main reason I started at 80%...I wanted to make sure my legs wouldn’t fall off! LOL!

By the 4th set, I was running 100% for 20 secs and 10 secs rest. From now on, I plan on running 100% and using the stop watch on my cell phone for timing.

3) I did my 8 sets…and was “whipped” when I was done. Just an FYI….for me...by the 8th set, running at 100% isn’t very fast…LOL!

4) 5 minutes of cool down – I took Max for our usual night time walk so I cooled down for longer than 5 mins.

Primal Living

When I first heard the name Primal Living and read some of it’s ideas…I thought, this sounds really cool. At the time, I did not think I’d heard it before yet it somehow sounded familiar. I watch History and NatGeo channel so it’s possible I saw a show concerning Paleo Man that had similar topics for discussion.

But last night I was walking Max and it hit me…I had heard of the theory before. I remember watching a show discussing canine aerobic capacity …dog fitness to the layperson. :) Anyway, the expert was saying that dogs were not “wired” to run with their owners for long distances and they definitely should not be “run” while their owner rides a bike for long distances. The expert was saying that dogs were “wired” to run short distances and then rest. In other words, due to their canine evolution their bodies were designed for short runs.

In a nutshell, that is what Primal Living’s principles are all about, imitating our “wiring” when it comes to nutrition and exercise.

Note to Dog Owners: Why don’t you add a brief sprint while you walk your dog(s), tomorrow you could add two brief sprints, etc etc. It will be better for you and your dog.

** Normal Disclaimer: Please consult your doctor and your veterinarian before attempting this exercise…. I don’t want to be responsible for any dogs expiring prematurely....:)

Breakfast Idea….Chili and Eggs….yum-yum! I saw this once in a Mexican Food Restaurant…it looked good so I decided to try it….I LIKED IT! I’ve actually been eating these for awhile but forgot the mention it. I typically will fry my egg and while the egg is cooking, I warm up my “Steve’s World Greatest Quickie Chili”. Once the egg is done I lay the egg on a plate and pour the hot chili on top of the egg. Add a sprinkle of cheese…and you have a low carb, high Protein nutrient dense meal.

Note: This morning, I also added some Collard Greens, not much, but it was Xcellent!

TTFN!


Steve

RedHot Chili Peppers are Good For YOU!

We have a small garden and we planted Squash, Habanero peppers, Green Peppers and Tomatoes. I was “googling” to see how to dry the peppers and as is often the case, one thing leads to another...I found some very interesting facts about chili peppers and that lead me to research the benefits of all of the main ingredients of my “Steve’s World Famous Ground Turkey Chili”. I decided to include it here in the blog. The post with the recipe is http://tr.im/s8JI if you want to make some delicious and very healthy chili.

Isn’t it interesting how scientific study confirms “widely held views”? For example, in a previous post I mentioned that my favorite healthy meal was my Chili recipe. I KNOW that it is nutritious; it only has “clean foods” in the recipe and I KNOW that it does not affect my blood sugar levels. Below, scientific information and evidence support my own personal conclusions.

Chili Peppers

Contain vitamin A, dietary fiber, vitamin C, potassium and iron. They also contain capsaicin – the hotter the pepper, the more capsaicin. Studies show capsaicin is an anti-inflammatory and a natural pain reliever…I always thought hot peppers were the other way around. :) …they inflamed and caused pain…but in a good way. :)

It also stimulates secretions that help clear congestion in the nose and lungs. I think we all have experience the runny nose after eating a spicy hot dish.

Studies also show that chili pepper reduces risk of type 2 diabetes…if the meal contains chili pepper, a lower amount of insulin is required to lower blood sugar levels…WAY COOL.

Celery

Wow…too many nutrients to mention them all…I was surprised. Celery is high in vitamin C, K and dietary fiber. It also contains phthalides which can help lower blood pressure. Celery has many other benefits as well but to keep this short, I am moving on.

Green Peppers

Again, many nutrients but high on the list is Vitamin C, A, B6 and dietary fiber. It has two powerful carotenoids; one is beta-carotene that helps prevent damage from free radicals at the cell level. This has too many benefits to mention here but just saying that it protects your body’s cells is enough of a reason to eat more….isn’t it?

Another powerful carotenoid is lycopene. Studies show that higher lycopene consumption can reduce risk for numerous types of cancers including cervix, bladder, pancreatic, colon and lung cancer.

Tomato

As we all know tomatoes are very nutritious, containing high amounts of Vitamin C, A, K, potassium and dietary fiber….and many more nutrients.

Like the Green Peppers, tomatoes are high in Lycopene and it is VERY BENEFICIAL in the protecting of cells and decreasing risk of a myriad of cancers.

An apple a day is of course good advice…but add a tomato and you have a powerful punch to your body’s defenses. Better yet…have an apple and a bowl of chili.

Onion

Contains good amounts of chromium, vitamin c and dietary fiber. Studies have shown that chromium (and onion consumption) lowers blood sugar levels. Studies also show that onions have cardiovascular benefits reducing the risks of heart disease and stroke.

Lastly, onions contain quercitin, an antioxidant and curcumin a phytonutrient that studies show have reduced the size and number of precancerous lesions in the intestinal tract.


Summary: WOW – while I knew that “Steve’s World Famous Ground Turkey Chili was nutritious and “clean”….I didn’t realize the full benefits of eating it. It is good to know that you can fix a meal that tastes good and is really good for you. For your convenience, here again is the link to my recipe. http://tr.im/s8JI

** WARNING: Eating Steve’s World Famous Ground Turkey Chili can be habit forming. If you are prone to compulsive or addictive behaviors…proceed with extreme caution.

To see the affects of withdrawal look at this photo. It was taken after this person learned that China had placed a ban on Steve’s World Famous Ground Turkey Chili. Apparently the ban was placed because the government did not want it’s 1.3 billion citizens to live longer, healthier lives.

Now go outside and exercise for 30 - 45 minutes…will ya? I know it’s hot but wait until the sun goes down if it is too hot for you.

C U L8R ALIG8R!

Steve

My "3-2 pitch" meal & Memo to Tammy?

*** Warning: A brief political commentary follows.

I truly do get excited about fitness and nutrition …but political discussions are my true passion. In olden times, before PC's, I was once Politically active...

Every day I find it tougher and tougher to hold my tongue… (have you ever tried to literally hold your tongue…it’s difficult and it feels creepy.)

TODAY there is MORE talk about a second Stimulus package!!! …. PLEASE can we spend the money for the last one before we even talk about another one !!!

This ends my political commentary.

***

Yes, in olden times Steve was politically active…in olden times I was also sexually active too! :)

WHICH LEADS me to another critical motivation for becoming fit….in addition to a longer, more bountiful life…I was told that my sexual activity would increase…

...was I supposed to tell Tammy? ‘cause I don’t think she got the memo!

LOL! ….just kidding…. Geesh, some people get sooo bent out of shape…

Status

Last week on Thursday, I’d lost another pound…a week later my weight has stabilized…but WAS there any doubt that “ole Steve” could pack in a enough calories to stop the weight loss? :)

Seriously though, as previously stated…I’ve been here before, and IN THE PAST once I started eating more…it snowballed. I am handling this “phase” very carefully. Over the last week I have increased my caloric intake but I’ve continued to eat clean.


Recipes / Diet strategy:

I am a big fan of finding two to three meals that you can “go to” after you’ve had a bad meal or six. :) You need a meal that is nutritious and “clean” and preferably one that you can make a lot of so you can eat it for a couple of days.

I call this my 3-2 pitch meal. (baseball reference)

Chili is my meal, chili is a dish that I make at least monthly and usually every two weeks. Here is a pic of my last batch...not much left. IT IS SO VERSATILE…you can eat it plain, with beans, with corn, with rice, with greens and you can also make spaghetti sauce with it (my family loves it), mix it with macaroni and cheese…etc etc.

Note: I used to make chili with real ground up chilies as the “base” but I only use that recipe on rare occasions…when I want to show off…or beat Gene Gregory in a chili contest. :)

Steve’s Quickie Chili Recipe – nutritious, low fat and great for diabetics (for me at least)

1 lb of ground turkey
4-6 cloves of garlic (6 small , 4 med) (I use a garlic press)
2 large green peppers (seeded)
1 large onion
½ cluster of celery (what do you call that?)
1 16oz can of pureed tomato (generally pureed has less sodium and sugar)
1 16 oz can of crushed tomato
5 dashes of Worcester sauce
Cumin to taste ( start with teaspoon)
Red Chili Pepper to taste ( start with teaspoon)
Black Pepper to taste ( start with teaspoon)
½ cup of Texas Pete (or to taste)
1 container of fat free low sodium beef broth. (optional)

While the turkey is browning, take the celery, green peppers and onion and process in a blender / food processor.

Place the green peppers, onions, celery and garlic into a pot and simmer over medium heat for @ 10 minutes.

Once meat is browned, put the meat into the blender/food processor to even the texture. Then add the meat to the pot with the veggies.

Add the canned tomato into the pot with the Worcester sauce, cumin, chili and black pepper and simmer for 30-45 minutes. If the chili is too thick, you can add water or the beef broth.

** If you are going to cook with rice, add the beef broth before adding the rice.

*** We all should eat more greens (collards, spinach, turnips etc) but not everyone likes them. The great thing about Greens...you can eat a ton of them, they are low in calories and carbs. Chili is a great dish to add them to because the flavors of the chili are so strong that it masks the taste of the greens.
IF you make the chili, add some greens to the bowl (not pot) and let me know what you think. Here is the bowl I am about to devour.

Be good….and if you can’t be good…be good at it!


Steve