Optimum Results

Drink alcohol a little more wisely!

Andy — Tue, 17 Jan 2012 19:45:03 +0000

Drink Choices
• Eggnog, 350cals
• White Russian, 260cals
• Riesling, 160-200cals
• Shot of liquor, 70-125cals
• Tonic or Soda, 100cals
• Winter Beer, 150-200cals
• Beer, 150cals
• Bloody Mary, 130cals
• Wine, 120cals
• Light Beer, 55-85cals
• Champagne, 85cals
Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.

Smart Starbucks and Steakhouse Choices

Andy — Tue, 17 Jan 2012 19:42:16 +0000

Starbucks Choices
• Peppermint Choc Mocha- 520cals, 20g fat
• Pumpkin Frappuccino- 420cals, 13g fat
• Flavored Latte- 360clas, 16g fat
• Latte- 220cals, 15g fat
• Coffee w/cream and sugar 180 calories
• Cappuccino- 120cals, 4g fat
• Coffee w/sugar 90 calories
• Coffee w/cream 90 calories
• Coffee w/whole milk 60 calories
• Coffee w/skim milk 30-50 calories

Order a coffee with cream and sugar every work day? Add 900 calories per week to your diet. That is over 13 pounds in one year.

Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

Go to coffee with skim milk and Splenda? Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

Enjoy a flavored frappucino or latte once per week? That could add up to 26,000 calories, and another 7.5 pounds per year.

Just your coffee could account for 20 pounds of caloric intake annually!

Steakhouse Choices
• Caesars Salad- 800cals
• Chopped Salad, 320cals
• Spinach Salad, 170cals
• FR Onion Soup, 530cals
• Clam Chowder, 280cals
• Calamari, 1200cals
• Shrimp Cocktail, 200cals
• Roasted Chicken, 1500cals
• Delmonico, 1070cals
• 14oz Sirloin, 670cals
• Seared Tuna, 610cals
• Salmon, 440cals
• 10oz Filet, 370 cals
• Au Gratin, 1600cals
• Lyonnaise, 930cals
• Mashed, 690cals
• Asparagus w/Hollandaise, 210cals

Start with a caesars salad, and split the calamari with 3 others at the table. Grab the Delmonico, with some au gratin potatoes on the side. That’s 2600 calories, and if you add two drinks to this, you are pushing 3000 calories, or almost one full pound of food in one sitting.

Or, you could order the spinach salad, split the shrimp cocktail with another person, enjoy a 10 oz filet, and split mashed potatoes and asparagus. More food, and only 800 calories before drinks. That is less than 1/3 the calories!

Baked Apples with Walnuts and Dried Fruit

Andy — Thu, 01 Sep 2011 11:39:40 +0000

Gluten Free!

INGREDIENTS
6 medium Golden Delicious apples
1 cup walnut pieces
1/2 cup raisins, or dried cranberries
1/4 cup unsweetened shredded coconut, (optional)
2 tablespoon maple syrup
1 teaspoon freshly grated lemon zest
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup apricot preserves
1 1/2 cups apple cider
1 tablespoon butter
1/2 teaspoon vanilla extract

COOKING DIRECTIONS
Step 1
Preheat oven to 375°F. Lightly coat a shallow 8-by-12-inch (or similar) baking dish with cooking spray.

Step 2
Core apples all the way through with an apple corer, making a 1-inch-wide hole. Peel the upper third of each apple. Using a sharp paring knife, score the flesh about 1/4 inch deep around the circumference, more or less where the peeled and unpeeled areas meet. With the paring knife angled down, cut a shallow crater around the top of the hole to help hold the preserves that will go there. Set aside while you make the filling.

Step 3
Place walnuts, raisins (or dried cranberries) and coconut (if using) in a food processor. Chop the mixture fairly well, but not too fine; you want it to remain somewhat textured. Add syrup, lemon zest, cinnamon and nutmeg; pulse several times to combine.

Step 4
Place the apples in the prepared baking dish and gently press 1/4 cup filling into each cavity. Spoon a generous tablespoon of preserves onto the crater of each apple.

Step 5
Combine cider and butter in a small saucepan; heat over low heat until the butter has melted. Remove from the heat and stir in vanilla. Pour the liquid over and around the apples.

Step 6
Cover the apples loosely with tented foil and bake on the center rack for 30 minutes. Remove foil and baste the apples well. Continue to bake, uncovered, for 20 to 35 minutes more (depending on the size of the apples), basting every 10 minutes, until the apples are tender throughout. The best way to test them is with a thin bamboo skewer; the slightest bit of resistance near the center is OK because they’ll finish cooking as they cool. Let the apples cool right in the pan, basting periodically. Serve warm, at room temperature or cold, with some of the pan juices spooned over each.

Per serving:

Calories: 383
Carbohydrates: 59g
Fat: 15g
Protein: 4g

Love handles? Triceps jiggle? Saddle bags? These are all areas I am constantly asked: How can I make this go away?

Andy — Thu, 11 Aug 2011 19:10:44 +0000

The answer is simple: You need to work harder than you currently are. Whatever effort you are putting into your diet and exercise right now is producing what you see in the mirror right now. Is it fair? Maybe not. You may be outworking everyone you know, and still don’t see the results you think you deserve. However, that is the hand you have been dealt. So what can be done? The first thing you need to do is take serious stock in how much of a priority changing is. Whether it is aesthetic related, health related, performance related, or other, you need to look inward and decide how important this change is. Can you honestly tell yourself that looking good in a bikini, or lowering your blood pressure is more important than enjoying a dinner at Capital Grille unimpeded? Which is a higher priority for you long term? If looking and feeling healthier is truly a priority, then it should be easy to go online, plan your meal ahead of time, skip the calamari, and limit yourself to one glass of wine. If looking and feeling healthier is only a wish, then the odds are much lower that you will show up knowing what the healthy entrees are, and with the resolve to skip dessert. Once you prioritize, it becomes easier to make decisions when presented with options. Should I stop for pizza on the way home, or take the time to make something healthy? Which is your priority: ease and time to relax in front of the TV, or losing the weight needed? Should I wake up early to make time for the gym, or sleep in? What is your priority?
Once you have prioritized, you need to make a plan. Your plan should have a concrete goal, a concrete time frame, and be reasonable. “I want to drop a few pounds” is a good goal. “I want to go down two dress sizes by Thanksgiving” is a more concrete goal. Your goal should be specific to what you want to accomplish and what you have prioritized as making you a happier, healthier person. It should also be realistic. Do not set a goal of running a marathon in 3 weeks if you aren’t a runner! This plan should break down the entire time you are looking to work towards your personal goal. Therefore, there is never any questioning yourself. You prioritize a goal, plan for it, then execute the plan. All that’s left is the hard work!

Some tips that are important to note when planning for health/appearance changes:
• There is no such thing as spot reduction. You cannot simply do more triceps exercises to get rid of a “jiggly” arm. As you lose weight, your body will lose it evenly all over. Just as you did not put it all on in one spot, it will all come off the same way. About 50% of your external body fat is around your mid-section.
• Fat does not turn into muscle. You can build muscle while losing fat, which will allow you to see definition more quickly. But one does not turn into the other. They come from completely different processes in the body. Think of everyone as having an amazing six-pack; you just can’t see everyone’s abs.
• There is no one right answer. Everyone’s lifestyle is different, as is everyone’s genetics. Therefore, there is no one diet or exercise routine that will work for everyone. Find what aids you to best reach your goal without going against the grain of your lifestyle.
• Do the math! Just because you train for a marathon doesn’t mean you will lose weight. In fact, you could end up eating more due to the increased demand on your body, and actually end up gaining weight. Figure out what you want to accomplish, and make sure the plan makes sense!
• If it is truly a priority, treat it as one. Getting your taxes done right every year is a must. So we hire an accountant, or use tax software if we are so inclined. Similarly, if your health is truly a priority, then take the necessary steps to achieve it. Speak to a nutritionist, or a trainer, go online and check out a running site such as Hal Higdon’s or Active.com. Check out a spinning class. Do what it takes.
• Finally, keep asking yourself every morning if looking/feeling better is still a priority. If it is, sticking to your plan should be easy!

Baked Cinnamon Apple French Toast

Andy — Tue, 14 Jun 2011 19:06:51 +0000

To be pre-made the evening before:
INGREDIENTS
3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 1-pound lo sliced whole-wheat bread
1 cup chopped dried apples, (3 ounces) and 1/2 cup raisins
1 1/2 teaspoons ground cinnamon, 1/2 teaspoon ground nutmeg, and 1 tablespoon confectioners’ sugar and 3 tablespoons honey
Step 1
Whisk milk, egg whites, honey, vanilla and salt in a large bowl.
Step 2
Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.
Step 3
Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate overnight.
Step 4
Preheat oven to 350°F.
Step 5
Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

Per serving:

Calories: 183
Carbohydrates: 33g
Fat: 1g
Protein: 10g

Stretch for Better Health Fast

Andy — Tue, 14 Jun 2011 19:01:38 +0000

If you are reading this, you probably are already somewhat active. Maybe you run, or go to the gym and hit the weights, or take an aerobic or spin class. But most of us slack off when it comes to an equally important aspect to our workout: stretching.
Why stretch? Increased flexibility will make every day activities easier, resulting in less soreness. Stretching increases circulation to the area, improving healing, recovery, and the removal of soreness-inducing waste. Better flexibility allows for easier good posture, which makes for less sore backs by the end of the day. Stretching will also enhance your coordination and range of motion while exercising, allowing you to do more and exhibit proper form, making your workouts more effective.
When stretch? Ideally, you should stretch after the muscles are warm. I prefer that people stretch out after a good workout, and right before their cool down. Studies show that sports that require dynamic motion such as basketball and soccer will see a decrease in performance and an increase in joint injuries if the athlete over-stretches prior to activity. Stick to a warm up, and some light dynamic stretching that mimics your activity prior to exercise, and leave the long, elongating stretches to after.
How? The goal of stretching is to slowly lengthen the muscle past their resting length. Start by isolating the muscle. Don’t stretch your hamstring by standing (the hamstring will be contracted to keep you balanced.) Start at the bottom of your body and work all the way up. Don’t skip upper body stretches. Stretch one side, then the other (the odds are not great that both legs are identically tight.) Hold each stretch for roughly 30 seconds, gently pushing a little further throughout. Remember that you can stretch muscles, not tendons or ligaments. Don’t bounce, that is a different type of flexibility entirely.
With a good 5-6 day per week stretching program, you can start to see the benefits in as little as two weeks. Don’t get lazy and just start stretching areas that are “always tight.” Think of your body as a chain; if one link gets shorter, it can affect the whole chain. For a description of specific stretches, please contact me directly or visit my website.

Make your Abdominal Workout count!

Andy — Fri, 01 Apr 2011 17:41:38 +0000

Every time I go to the gym, I see countless people working on their abs. They hit the mats to do their “daily crunches.” But does this work? For most people, it does not. The following are some points to remember when trying to flatten that stomach!
• Move slowly. Rushing through a set of crunches doesn’t really do all that much except lead to back pain. Instead, focus on slowing down each rep to about 5-8 seconds per rep, and holding the rep at its most difficult point. This will engage the proper muscles, help avoid injury, and lead to the correct muscle fatigue.
• Target each abdominal group with every workout. Instead of just using the crunch machine that you love and finishing up on the crunch board each workout, focus on all the core muscles to get a complete workout. For some, this means having a variety of ab exercises to cycle through every few weeks. For some, it means sticking to the same exercises that you know cover your bases. So, shoot for the obliques (sides) back, front, and even hips when training your midsection.
• Treat your abs like every other muscle group. Develop a program that incorporates a progressive principal, ensuring muscle gains as well. Also, incorporate exercises that fatigue you in 60 seconds or less. Anything that goes longer will not adequately address the goal of fatiguing the muscle group. Similarly, you would not grab 3 pound dumbbells and do 100 curls every day for your biceps!
• Rest! Too many people treat abdominal work as how to finish up a workout. You could easily decide to work out chest and back at the end of every workout and get similar results on all body parts. Most are familiar with the concept of not training the same muscle group on consecutive days. Yet the same people want to train abs 7 days per week. There is no gain without rest and recovery. So less is more; incorporate abdominal work into your program like every other muscle group.
• Breathe! Exhale as you exert yourself. This will allow for proper oxygen flow, as well as room for the abdominal wall to do its thing.
• Be smart. Just because an exercise looks hard or makes you sweat doesn’t make it safe and effective. Many aerobic class exercises are not done properly, due to the crowded nature and subsequent difficulty in instructing each individual on form. Do your homework and ask someone qualified.
• Lose the armor. We all have abs, just not everybody’s are out there to be seen. So, eat right, and step up your cardio routine to shed the excess pounds covering up your tight and toned abdominals.
• Practice balance and posture. Nothing ruins a good flat stomach more than slouching. So incorporate balance and posture work into your routine.
• My favorite- Russian Twists. Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly above the ground. The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be moved from one side to another in a twisting motion, with your eyes following your arms as they twist. The slower one moves their arms from side to side, the harder the exercise becomes.

Alaskan BBQ Salmon

Andy — Thu, 31 Mar 2011 20:55:29 +0000

269 calories, 11 grams of fat per serving. 10 minutes prep time.

Ingredients
1 cup brown sugar
1/2 cup honey
1 dash liquid smoke flavoring
1/2 cup apple cider vinegar
1 (4 pound) whole salmon fillet
Directions
1.Preheat grill for high heat.
2.In a small bowl, mix together brown sugar, honey, liquid smoke, and vinegar.
3.Brush one side of the salmon with the basting sauce. Place the salmon on the grill, basted side down. After about 7 minutes, generously baste the top, and turn over. Cook for about 8 more minutes, then brush on more basting sauce, turn, and cook for 2 minutes. Take care not to overcook the salmon as it will loose its juices and flavor if cooked too long.

Train Like an Athlete

Andy — Tue, 01 Feb 2011 18:37:38 +0000

Many of us don’t look at ourselves as athletes, and therefore, don’t feel we should train with the same intensity. But why is this? Let’s look first at what attributes an athlete-in-training must have.
These attributes can be applied to anyone in any capacity. Instead of training for your sport of choice, your focus becomes your health goal. So while an Olympic runner may be looking at beating a 2 hour and 5 minute marathon time, your focus may be on fitting into clothes that are two sizes smaller. The singular focus of an athlete can be applied in the same way. Great athletes’ singular focus to achieve results is what sets them apart from the rest of the pack. This is what gets them up to run at 4:30 in the morning in January. Once you have that focus on a goal, will your drive to succeed surpass the other people you see everyday at the gym? We are all built roughly the same, but only those with a drive to succeed at their personal goals attain them. Finally, athletes love their sport, and love working at winning. Do you truly want to win? If you do, your enjoyment at achieving that smaller waistline will overcome your desire for a slice of cheesecake.
I will always believe that the mental aspect of exercise is the most important. Part of training like an athlete is thinking and feeling like one. To do this, we need to incorporate an athlete’s workout. An athlete trains for power, speed, endurance, and mobility. Any work you do in a gym has these concepts at heart. The types of exercises an athlete picks works directly towards their chosen sport. If your sport is weight loss, general health, and/or less injury, all of these concepts will aid you. An athlete will push him/her self until they can’t go any harder. Everyone’s limits are different. So wear a heart rate monitor, and get to pushing yourself!
The key to improving yourself is progression. So design a program with your end goal in mind. Then, formulate a chart to track your progress. Always aim to do a little more each session. This should keep you pushing yourself. Explosive “athlete” drills will burn calories, push you in new ways, add variety, and help you reach your goals faster!
The following is the first in a series of dynamic exercises aimed to maximize an athlete’s training program. Make sure you adequately warm up, and stretch as necessary, but not too much stretching prior. The goal of these exercises is to achieve maximum effort, so rest in between sets is imperative, and take as much as necessary.
Plyo Hops- Lay a jump rope on the floor and stand on one side with both feet close together parallel to the rope. Jump over the rope, landing on both feet then immediately jump back to the other side. Go as fast you can while maintaining form. Initially, you should use one side as your landing, and the other as the explosive side. So you want to start on the landing side, and make sure there are no pauses and that you explode back to the other side with maximum effort from the explosive side. Get your balance, then repeat. Aim for 30-60 seconds with a 90 second minimum break. As it gets easier, you can use a step to make the jump higher, or you can add to the distance of the jump.

Andy — Sat, 06 Nov 2010 20:38:13 +0000

Quick Tips:

Work out smart, not blindly and automatically harder and more often. How many “gym rats” do you see constantly at the gym, yet never seem to make any progress physically? Know your goal, plan for it, and stick to it!
There is no such thing as a maintenance work out. You should always have a clear plan to focus on and a resulting sense of accomplishment at the end of each work out. Accordingly, you will always be progressing in some way.
Before you stretch an injured area, know which way you should be stretching. A stretch is meant to elongate the muscle; however this means the opposing muscle may be contracted. For instance, stretch your back out if it is sore, but certain abdominal stretches may be putting your back at risk.
Choose your future outcome over instant gratification. Focus on your future outcome, working through the steps it will take to achieve it, and it will override your need for instant gratification.