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
Saturday, July 23, 2011
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
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
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
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
Saturday, July 16, 2011
5 to 6 Smaller Meals Per Day - Whats this mean??
For a long while now we have all heard reference to eating 5 - 6 smaller meals per day then 3 large ones. When we use the word meal one thing usually comes to mind, at least when I hear the term "meal" my mind wanders to a large thanksgiving feast! For us to really make use of the 5 - 6 smaller meals we need to break it down a bit.
I preach this more then anything - if you really want to change your bodies weight (up or down) you need to know what your body burns for calories and requires in calories per day. Let's face the facts. If your body requires 2500 calories a day to maintain its weight, fluctuations over time, up or down is going to lead to weight loss or gain, period. So if your eating 3000 calories a day and your body requires 2500 to maintain weight, you will end up gaining weight regardless if your eating 10 meals a day or 1.
What happens when you spread your calories out over the course of the day in smaller meals is pretty cool though. You should end up eating less as you shouldn't get hungry, your body will increase its metabolic rate naturally and you will have more energy throughout the day. All these things will contribute to help your body function better in the long run no doubt.
Let's talk about the meals themselves. Let's just skip the word meal and use eat in its place. First and most important you have to make wise choices. You can't revolve your eating around poor choices, there will be no benefit to your health. Simply take your daily caloric needs and divide them by 6. So if you require 2500 calories to maintain your current weight per day and you want to drop a few pounds take a few hundred calories away from yourself. Start at 2200 or 2300 calories instead of 2500. Now divide 2300 by 6. Thats about 384 calories 6 times a day. This is so easy if you really put your mind to it and it is quite a bit of food. Make the smart choices, stay away from bad fats, sugars, partially hydrogenated stuff things like that don't do a body good!
Let's look at some healthy choices:
2 - medium apples = 140 calories
1 - can of pinto beans = 350 calories
1 - granola bar = 220 calories
Celery & carrots = 60 - 100 calories
Water melon 1 cup diced = 100 calories
Water = 0 calories
2 tablespoons of peanut butter = 175-200 calories
Sweet potato baked - 105 calories (no toppings its better without them)
Cup of pasta cooked with healthy tomato sauce = 200
And what about bad choices?
12 oz Soda = 150 calories (why bother? Empty calories)
6 piece chicken nuggets = 280 (fat fat fat!)
3.8oz sweet potato frys = 200 calories
Spaghetti and meat sauce = 620 calories
Salad with ranch dressing = 400 (4 tablespoons dressing)
Hot dog with bun = 350-400 no toppings
Macaroni and cheese = 400
The problem is there is a lot of fat and empty calories in the bad choice section. Thats going to not have a very positive effect on weight loss and overall health, if thats your goal. If you just can't bring yourself to live without these things then try to make wise choices with them.
Stay positive and focused and plan your eating out to a degree. A slice of whole grain bread and 2 tablespoons of peanut butter is 320 calories and it is a very hunger satisfying treat! Nuts are great too! they provide energy, nutrients and positive calories when you dont eat a whole bag! Have a portion and an apple. What a great way to get your third or fourth "meal" of the day!
I think you will find eating 5 - 6 or even 7 - 8 times a day isn't that hard with a little effort and planning!
You will have to do a little work counting calories and planning things out but the benefits far out weigh the work! Stay focused on your goals and you will hit them!!
Happy Eating!!
Thanks for visiting the blog! Until next time,
Kel
Check out my other blog Weight Loss HQ to follow my journeys and personal challenges to lose weight, get healthy and build the best body I can!
I preach this more then anything - if you really want to change your bodies weight (up or down) you need to know what your body burns for calories and requires in calories per day. Let's face the facts. If your body requires 2500 calories a day to maintain its weight, fluctuations over time, up or down is going to lead to weight loss or gain, period. So if your eating 3000 calories a day and your body requires 2500 to maintain weight, you will end up gaining weight regardless if your eating 10 meals a day or 1.
What happens when you spread your calories out over the course of the day in smaller meals is pretty cool though. You should end up eating less as you shouldn't get hungry, your body will increase its metabolic rate naturally and you will have more energy throughout the day. All these things will contribute to help your body function better in the long run no doubt.
Let's talk about the meals themselves. Let's just skip the word meal and use eat in its place. First and most important you have to make wise choices. You can't revolve your eating around poor choices, there will be no benefit to your health. Simply take your daily caloric needs and divide them by 6. So if you require 2500 calories to maintain your current weight per day and you want to drop a few pounds take a few hundred calories away from yourself. Start at 2200 or 2300 calories instead of 2500. Now divide 2300 by 6. Thats about 384 calories 6 times a day. This is so easy if you really put your mind to it and it is quite a bit of food. Make the smart choices, stay away from bad fats, sugars, partially hydrogenated stuff things like that don't do a body good!
Let's look at some healthy choices:
2 - medium apples = 140 calories
1 - can of pinto beans = 350 calories
1 - granola bar = 220 calories
Celery & carrots = 60 - 100 calories
Water melon 1 cup diced = 100 calories
Water = 0 calories
2 tablespoons of peanut butter = 175-200 calories
Sweet potato baked - 105 calories (no toppings its better without them)
Cup of pasta cooked with healthy tomato sauce = 200
And what about bad choices?
12 oz Soda = 150 calories (why bother? Empty calories)
6 piece chicken nuggets = 280 (fat fat fat!)
3.8oz sweet potato frys = 200 calories
Spaghetti and meat sauce = 620 calories
Salad with ranch dressing = 400 (4 tablespoons dressing)
Hot dog with bun = 350-400 no toppings
Macaroni and cheese = 400
The problem is there is a lot of fat and empty calories in the bad choice section. Thats going to not have a very positive effect on weight loss and overall health, if thats your goal. If you just can't bring yourself to live without these things then try to make wise choices with them.
Stay positive and focused and plan your eating out to a degree. A slice of whole grain bread and 2 tablespoons of peanut butter is 320 calories and it is a very hunger satisfying treat! Nuts are great too! they provide energy, nutrients and positive calories when you dont eat a whole bag! Have a portion and an apple. What a great way to get your third or fourth "meal" of the day!
I think you will find eating 5 - 6 or even 7 - 8 times a day isn't that hard with a little effort and planning!
You will have to do a little work counting calories and planning things out but the benefits far out weigh the work! Stay focused on your goals and you will hit them!!
Happy Eating!!
Thanks for visiting the blog! Until next time,
Kel
Check out my other blog Weight Loss HQ to follow my journeys and personal challenges to lose weight, get healthy and build the best body I can!
Thursday, July 14, 2011
Does A Pound of Muscle Weigh More Then A Pound of Fat?
A pound is a pound it doesn't matter if it is being measured in feathers, fat, lead or muscle. Now here is where some of the confusion lies. One pound of muscle is actually smaller in size then one pound of fat. When you consider the size of a pound of lean muscle it is roughly the size of a baseball and the size of one pound of fat is roughly the size of a softball then it is easy to see why people may think a pound of fat weighs more then a pound of muscle - it doesn't.
Because one pound of fat is larger in size then one pound of muscle a person who carries around more fatty tissue will look larger then a person of the same weight who carries around more muscle tissue, even though they are the same weight.
When someone is trying to lose weight who looses inches but stays the same weight, that simply means they are loosing the fatty tissue and gaining muscle tissue. Often times people get disappointed in their weight loss endeavors when they tip the scales and show the same weight results as they did the week before. They go through the routine and get measured to find out they have lost inches but stayed the same weight. There is too much emphasis put on the actual "weight" numbers and not enough emphasis put on the size numbers. Say you weigh 180 pound this week with a 38 inch waist. Next week you hit the scale and weigh 180 pounds but your waist is now 37 inches. That should be a big deal to you! You may be burning inches off your body but remaining close to or the same weight and get discouraged. DONT!! This is awesome, your body is changing, the inches lost relates in to a healthier, trimmer and slimmer you!
If you think one pound is not a significant amount the next time your in the grocery store pick up a pound of butter. One pound is a big deal when you really get the scope correct in your mind. Since the pound of muscle is smaller in size then the pound of fat as it relates to your body, the muscle will take up less space naturally trimming you down.
For those that think going to the gym is going to pack on the muscle and you'll end up looking like a bodybuilder, please loose that train of thought. If you are overweight to begin with and you end up losing the fatty tissue and gaining muscle - but remember one pound of muscle is smaller then one pound of fat. Your not going to come out of the gym looking like a bodybuilder unless that is your goal, you are extremely focused and on a very disciplined regimen both in exercise and food consumption that is specifically designed to pack on muscle mass. To try and clear up some other misconceptions out there muscles do not get enormous in size overnight. It takes years and years of dedicated training. Muscles do grow and they should to promote a healthy lifestyle but not in the way your thinking. Muscle growth is a slow well thought out and carefully trained process.
So the next time you think that losing several inches in your body measurements is not a big deal, think again. Your muscles are getting stronger, your fatty deposits are leaving your body and your on your way to a more healthy, fitter, slimmer you!
Thanks for visiting the blog! Until next time,
Kel
Please visit my other blog to check out my progress on my weight loss quest! Click here for my other blog
Because one pound of fat is larger in size then one pound of muscle a person who carries around more fatty tissue will look larger then a person of the same weight who carries around more muscle tissue, even though they are the same weight.
When someone is trying to lose weight who looses inches but stays the same weight, that simply means they are loosing the fatty tissue and gaining muscle tissue. Often times people get disappointed in their weight loss endeavors when they tip the scales and show the same weight results as they did the week before. They go through the routine and get measured to find out they have lost inches but stayed the same weight. There is too much emphasis put on the actual "weight" numbers and not enough emphasis put on the size numbers. Say you weigh 180 pound this week with a 38 inch waist. Next week you hit the scale and weigh 180 pounds but your waist is now 37 inches. That should be a big deal to you! You may be burning inches off your body but remaining close to or the same weight and get discouraged. DONT!! This is awesome, your body is changing, the inches lost relates in to a healthier, trimmer and slimmer you!
If you think one pound is not a significant amount the next time your in the grocery store pick up a pound of butter. One pound is a big deal when you really get the scope correct in your mind. Since the pound of muscle is smaller in size then the pound of fat as it relates to your body, the muscle will take up less space naturally trimming you down.
For those that think going to the gym is going to pack on the muscle and you'll end up looking like a bodybuilder, please loose that train of thought. If you are overweight to begin with and you end up losing the fatty tissue and gaining muscle - but remember one pound of muscle is smaller then one pound of fat. Your not going to come out of the gym looking like a bodybuilder unless that is your goal, you are extremely focused and on a very disciplined regimen both in exercise and food consumption that is specifically designed to pack on muscle mass. To try and clear up some other misconceptions out there muscles do not get enormous in size overnight. It takes years and years of dedicated training. Muscles do grow and they should to promote a healthy lifestyle but not in the way your thinking. Muscle growth is a slow well thought out and carefully trained process.
So the next time you think that losing several inches in your body measurements is not a big deal, think again. Your muscles are getting stronger, your fatty deposits are leaving your body and your on your way to a more healthy, fitter, slimmer you!
Thanks for visiting the blog! Until next time,
Kel
Please visit my other blog to check out my progress on my weight loss quest! Click here for my other blog
Wednesday, July 13, 2011
Wanna Lose Some Weight? Real Solutions
Weight loss. Its one of those things millions and millions of people want to do or dream about including my self if your following my other blog Weight Loss HQ at all. I have some simple things to consider when it comes to weight loss.
At the end of the day it comes down to simple math. For this example were going to assume a person requires 2500 calories a day to currently maintain their weight. That means eating 2500 calories a day you will not gain or lose one pound over the course of time, this will keep you at your current weight.
The trick is getting to know what your body requires for calories a day. One really needs to track their caloric intake and caloric expenditure (what you burn) is in a normal day and then simply adjust it. You should only lose a pound or two a week thats whats recommended.
It takes a 3500 calorie difference to lose or gain a pound. If you divide 3500 by 7 days it equals 500 calories. In a nutshell you will either have to eliminate 500 calories a day from the food choices you make or burn an extra 500 with added exercise or a combination of both per day to lose one pound a week. Simple math. Like I said the key is knowing what your intake and out take of calories a day is and then adjust from there.
Remember to count all your calories in and out. Even breathing takes calories so make sure your counting everything to know where your at for sure!
Another little trick is to increase your water intake. Water is critical for proper metabolism, and if you want to speed up your metabolism eat 5-7 smaller meals a day instead of three big ones. This all helps in your quest to lose those extra pounds!!
It takes some extra work to do this but its all worth it in the end!!
Thanks for visiting my blog, until next time
Kel
At the end of the day it comes down to simple math. For this example were going to assume a person requires 2500 calories a day to currently maintain their weight. That means eating 2500 calories a day you will not gain or lose one pound over the course of time, this will keep you at your current weight.
The trick is getting to know what your body requires for calories a day. One really needs to track their caloric intake and caloric expenditure (what you burn) is in a normal day and then simply adjust it. You should only lose a pound or two a week thats whats recommended.
It takes a 3500 calorie difference to lose or gain a pound. If you divide 3500 by 7 days it equals 500 calories. In a nutshell you will either have to eliminate 500 calories a day from the food choices you make or burn an extra 500 with added exercise or a combination of both per day to lose one pound a week. Simple math. Like I said the key is knowing what your intake and out take of calories a day is and then adjust from there.
Remember to count all your calories in and out. Even breathing takes calories so make sure your counting everything to know where your at for sure!
Another little trick is to increase your water intake. Water is critical for proper metabolism, and if you want to speed up your metabolism eat 5-7 smaller meals a day instead of three big ones. This all helps in your quest to lose those extra pounds!!
It takes some extra work to do this but its all worth it in the end!!
Thanks for visiting my blog, until next time
Kel
Subscribe to:
Posts (Atom)