Recipes

Saturday, July 23, 2011

Recipe - Easy Garlic Hummus

Hummus is a great spread or dip made from chickpeas (garbanzo beans).  It makes a perfect spread for sandwiches and is great with tortilla chips.

What we need:
1 - can of chickpeas 15 oz or so
4 - tablespoons minced garlic
3 - tablespoons lemon juice
3 - tablespoons olive oil
4 - tablespoons tahini (sesame seed paste)
salt to taste

In a food processor combine all ingredients and process until smooth.

This spread is awesome on a tomato and cucumber sandwich!
Enjoy!
Thanks for visiting the blog, until next time,
Kel

Friday, July 22, 2011

Ideal Weight Calculators - Whats my "ideal" weight?

I did a little research today about what my ideal weight should be according to my age, gender, height etc.  I was not at all surprised to see that medical calculations put me at 129-169 pounds.  Yeah ok.  If I actually got my weight to 129 pounds I would be sick, not in the head but physically.  Using that same calculator it suggested my ideal BMI (Body Mass Index) would be somewhere in the realm of 19-25.  Did you know the BMI was created somewhere in the mid 1800's?  A bit antiquated perhaps?  Maybe the methodology, yes.  BMI in a nutshell is a math equation used to find a satisfactory solution of your body fat by your height and weight.  Its a guess really.
I wander around this world on a 5'-9" frame.  The next time your out at a public place take a look around at all the people who are around 5'-9" and you will see drastic differences in their build and body frames.  I am short but have a large frame, if you saw me you would understand.  Now for me, if I had to pick an ideal weight for myself it would be somewhere in the 170-190 pound range.
Many digital home scales available have the ability to measure your body fat fairly accurately using electrical impulses through the pads you stand on.  Get yourself one of these if you don't have one or head to your local gym, health club, doctor or a personal trainer to see if your can get measured using one of the same type of instruments, (most have one of these).  This will give you a fairly accurate idea of your body fat percentage.  I would also suggest you get measured.  What you want to measure is the circumference of your chest, waist, arms, legs etc and you will need someone to help you measure.  Now the only thing your lacking is your weight.
Once you know your weight, measurements and rough idea of your body fat you can get to work.  Measure these things once a week to track your progress.
This still doesn't tell you your ideal weight, and to be honest every one of us is different so it is not an exact science.  What you should focus on is where you want to be.  Focus on what changes you want to make, not just numbers, per se.  I am not going full speed ahead to hit 175 pounds, I am going for a goal that is not centered on a "number" but instead on how I want to look and feel.  Here's why, if I just went guns blazing to hit 175 pounds and I get there what if I don't look and feel the way I want too?
Food for thought.

Thanks for visiting the blog!  Until next time,
Kel           

Wednesday, July 20, 2011

What to do when you plateau - getting over the hump!

There will come a time when you will plateau.  It doesn't matter if your trying to lose weight, gain weight, add muscle, lose inches and so forth.  The very last thing you want to do when you plateau or get in a rut is tuck your tail, let your disappointment get the best of you and give up!  Here are some ideas to help you break through plateaus.

1) Never give up
Giving up is not the answer.  Your working hard to achieve results and giving up should never be on you list of options.

2) Focus on and stay positive
Celebrate your achievements no matter how small.  Maybe it is walking further today then you did yesterday, maybe you did more repetitions in the gym, maybe you hit one of your other goals whatever the case review your accomplishments often.  Read your notes, take pride and reward yourself on what you have done.

3) Change up your routine
If you are constantly at the gym 4 days and doing cardio the other days every week, maybe it is time to revamp your strategies.  If you don't want to change your routine you may be stuck at your plateau for a while.  Incorporate some new exercises or totally mix up you routine to shock you body past the plateau.  This method has proven results.

4) Take a breather
Maybe it is time you took a week off, let your body adjust and then get back at it.  Sometimes rest and allowing your body to reenergize is all that is needed to bust through that sticking point.  You may find when you get back to your routine you are doing more and have more energy then before you took your break!

5) Meditate
Take some time and ground yourself.  Release the tensions and stresses of daily life.  Meditation will sometimes help you refocus.

6) Seek help
The gym is full of people who are willing to lend advice, some of it is good!  Just make sure you do your homework and the advice is healthy and solid, research it!  Perhaps it is time to get a professional involved.  Even professional athletes seek the advice of trainers why should you be an exception?

7) Is your fuel correct?
The human body is a fuel burning machine we better make sure we are feeding it proper fuel to burn!  Your car will not run as water being a substitue for gasoline why would we think feeding your body the wrong fuels will enhance its performance?  Take a look at what your feeding your machine!  It may be time for an adjustment or several.

8) Are you doing enough?
People tend to get stuck in ruts.  We are creatures of habit and that can sometimes keep you from busting through your plateaus.  Maybe you need to step up your game.  Take a look at your documentation of past workouts, if your doing the same things over and over and expecting different results it is definitely
time for a revamp.  

9) Do you have a goal?
If you don't have a goal in mind with a timeframe to achieve it then why are you going through the routine?  Re-assign yourself a goal.  You may find with some clear definition of what you want to accomplish your focus will drive you there!

10) Document
I have spent countless hours in gyms across the nation.  Out of the thousands of people I have seen working their tails off I have only caught a handfull actually taking notes or tracking their regimens.  I think this one thing is the most overlooked item on the list.  Being human we have the ability to forget things if we don't write them down.

If you really want to bust through a plateau document your life for a week.  I'm not suggesting you write a novel but keep track of things, calories burned, calories eaten, exercises performed and with what weight, how many minutes of cardio and at what level of exertion, etc.  After a week or two study your notes and ask yourself what can I do different to get me past this point?  I bet the answers lie in your notes.      

Thanks for visiting the blog!  Until next time,
Kel

Check out my other blog Weight Loss HQ

Sunday, July 17, 2011

Recipe - Refreshing Chickpea Veggie Salad

Summertime!  Ahhhh good stuff, great weather and amazing food!  My wife has done it again with another awesome clean, cool and refreshing salad she created.

What we need:
2 - can chickpeas / Garbanzo beans
1/4 - medium onion
1/2 - red pepper
1/2 - cucumber
2 - stalks celery
1/4 - lite fat free italian dressing
salt & pepper to taste

Finely chop in to 1/4" squares the onion, cucumber, celery and red pepper.  Combine with the chickpeas in a separate serving bowl.  Top with dressing and mix ingredients well until all coated with the dressing.  Chill in fridge and serve cold.

Feel free to add other veggies as this would be just as good with some broccoli, carrots, cauliflower, or even if you added some different beans as well.  It is cool and so refreshing on those warm summer days!!  Get creative and share in the comment section.

Thanks for visiting the blog!  until next time,
Kel

Check out my other blog tracking my progress on my goal to lose 25 pounds in the month of July Weight Loss HQ