Eating Right

Recommendation, Again!

I want to put it out here again. If you are starting a workout regimen to lose weight. Make sure you are in your fat burning zone. And make sure you are burning enough calories. You can do this by wearing a heart rate monitor (click on the picture below). This one allows you to enter your age, weight and set your high and low heart rate values as you choose. It will beep at you if you are above the high or below the low, helping you to stay in your zone.

Your Max Heart Rate (MHR) is 220 minus your age. You should use a combination of Low Intensity and High Intensity, as structured below. Keep a log of the date, activity and calories burned.

Low Intensity – bottom of zone = MHR x .60 – top of zone = MHR x .70
High Intensity – bottom of zone = MHR x .80 – top of zone = MHR x .90

Protein Pancakes! Delicious!

Spray your pan with a non-stick spray. Heat it over medium-high.

1/2 Cup of Old Fashioned Oats (they are lower glycemic than quick oats)
3 egg whites
1 Tbsp of Agave Nectar
Cinnamon to taste

Mix all the ingredients in a bowl. Pour over heated pan in pancake size portions. Turn after 1 to 1.5 min. Cook an additional minute or so.

Share it with your friends! (the recipe, but keep the pancake for yourself!!)

My Favorite Paleo Meal

I am addicted to this meal! I eat it every single day. Join me.

Mush up a banana in a medium size bowl using a fork. Add:

2 scoops of protein powder (any flavor)
Add Cinnamon

Mush that together and add a few drops of water if needed.

Get a spoon and add 2 tbsp of Almond Butter. Stir.

Add sliced strawberries and some blueberries. Stir.


This meal is consistent with the Paleo Diet.

On Rare Occasion

How many times have you met a person who challenges you to change major parts of your life? This challenge may be spoken or unspoken.

In my case, the challenge is unspoken. My new friend, Amir Solsky, has shown by example how important it is to prioritize your eating program. He follows a Paleolithic Diet. I will be exploring in this direction. I am sure I will flounder through self expectations and physical adjustments. It is all part of the challenge. Gosh, will I end up giving up my Lo-Carb Monster energy drink?!!

I believe that if there is one thing worthy of investing in, it is what you put in your body. -Amir Solsky

Please, enjoy Mestre Parafina (Amir Solsky) in the following stunt demo video, displaying his Capoeira expertise. And visit his website at

Spice Up Your Life

I am so excited!! I have been craving Indian food, so instead of going to an Indian Food restuarant and being temped by cheesy naan… I went to the grocery store and picked up some Masala Sauce. YUM!! I also found some Hot Mustard Powder… not some sissy stuff, but the stuff that burns you up if you get too much of it.  It comes in powdered form and I mix it with water.

Now, listen up!  I use the Hot Mustard Powder on meals where I have carbs, like rice and chicken.  I could also use it on meals that have just fat and protein.  The Masala Sauce, on the other hand, has a higher fat content.  So, I only use that one on meals with no carbs.  Carbs and fat together are a fat STORING combination… so steer clear!  Use Masala Sauce only when the meal contains protein and/or fat.

Like Peanut Butter and Jelly

Well, that is a bad analogy… and I am just teasing myself, really.  As peanut butter and jelly sound really good right now, but I am on a strict eating program, self inflicted. ;o)

But here… HERE is the match made in heaven!

An Aroma Rice Cooker and Food Steamer and a Hamilton Beach MealMaker Express Contact Grill.

Life is so much easier with these two items!! The Rice Cooker is awesome because you can make a bunch of rice and it stays fresh for a WEEK!!!!! Cutting down my meal prep time significantly! I just add water and rice and hit the on button and leave it cook. WARNING!! Don’t go cheap on this purchase. I have linked over the Rice Cooker model that latches… so no steam escapes. Keepin’ it fresh.

And now the Hamilton Beach Grill!! I know you must be thinking, okay, I could get a Foreman Grill…. but TRUST ME get a Hamilton Beach Grill. Do you see one of those sloppy draining trays sitting in front… NO!!! On this brand it is built into the side, and I love that!! On this sucker I can cook a pound or so of big, fat chicken breasts in 10 minutes. And my Tilapia is done in 8 minutes. That lasts me a couple of days… or if I want it fresh it is so easy to fire that thing up.

Okay, you get the point. When I diet (I hate that word)… when I am on an eating program, these two are my best buddies!

Finally Good Food!

Finally I got a chance to go to Costco and get healthy food.  I am going to be cooking up a storm tomorrow, making a weeks worth of grub.

So the plan this week.  Get back on track, eating healthy and hitting cardio and POUNDING the weights!  It will make me feel normal again!!

This is what I got:  Old Fashioned Oats, Chicken, Tilapia, Tuna, Almonds, Brown Rice, Eggs, Cheese, Asparagus, Greek Yogurt and some pre cooked chicken patties

Eating Right

I did morning cardio today. I considered getting a weight workout done, but I think we are going to get our booties kicked in pro-wrestling practice. I’m going to save my muscles for that!

I wanted to tell you a few things I believe in when choosing foods to eat for fat loss. I believe in the glycemic index. Basically, your metabolism is run by your blood sugar. Foods you eat can raise or lower your blood sugar and cause you to store or burn fat. I learned about this from the book Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight. WE ALL EAT!!! So, we should all know what happens in our bodies when we eat. From the first 80 pages of Protein Power you will learn TONS about your body.  It also offers handy recipes.

If the words ‘protein diet’ make you a bit uneasy.  Try the The South Beach Diet. It follows the same principle of eating low glycemic foods, which gives your body a chance to burn more fat. I always suggest reading the diet before trying it, but here is the recipe book so you can cut to the chase, The South Beach Diet Quick and Easy Cookbook.