WOTDTCTY - I Welcome You To Join ME!!!!

It's 0145 am and Its the last day of the year!!! I can't sleep and this idea suddenly came to me.  To complete this passing year, 2011, I will finish by completing the WOTDTCTY (Workout Of The Day To Complete The Year).  

This workout will entail the following exercises:

Pullups - 365 - for each of the days this past year.

Pushups - 2011 - for this year, 2011 which is passing us and has very been so fast.

Crunches - 2012 - for the year 2012 which very soon to come.

Run - 12 mile sand run - for each month in 2011 (0800 am & 1600 pm - the two times will be the times I will be running 6 miles. )

***PLEASE NOTE:  I WELCOME ANYONE WHO WANTS TO JOIN ME WITH THE END OF THE YEAR RUN.  IF YOU DO, PLEASE MESSAGE ME ON FB TO CONFIRM SO THAT I KNOW WHO TO LOOK FOR.  I WILL BE PARKING AT PATTISON PARK IN HUNTINGTON BEACH, WHICH IS OFF SEAPOINT FROM PCH (BY DOG BEACH) 30 MINUTES PRIOR TO THE TIMES ABOVE TO LACE UP AND STRETCH.  HOPE TO SEE Y'ALL THERE!!!!***

By the end of the year, I will finish this workout.  If you want to join in, you can DOOOO IIIITTTTT!!!!!!!!!!  

Everyone have a FANTASTIC NEW YEAR'S EVE!!!!  

4 Awesome Exercises for your Lower Back and Total Core & Playlist Preview

So here are few things you can do to really strengthen and/or rehabilitate any back injuries or issues as I talked about earlier this week.  To ensure complete core training, throw the below exercises into your mix of your current routine if you already have a program and if not, its never too late to begin a physical training program.

#1 - Plank - This is most likely in everyones workout.  If it is not, definitely throw this in the mix.  Planks are excellent for not only building abdominal strength, but are great for strengthening those lower back muscles.

- You should start off by completing 3 sets of a 30 second plank holds.  Eventually working your way up to 1 minute holds. 

#2 - Seated Medicine Ball Trunk Rotation - Single dumbell, medicine ball or weight plates are all options for using a piece of resistance equipment;  select a weight that will be challenging.

- You should start off by completing 3 sets of a 30 seconds of seated trunk twists.  Eventually working your way up to 1 minute twists.  To make it more challenging, try holding your legs off the ground.

#3 - Prone Back Raises (On Floor or Swiss Ball) - This is good for building back strength in your Erector Spinae, which are the muscles that run straight down you spine, keeping you disks in place.

- To ensure you getting a thorough workout with this exercise, try holding each extension when you are in the up position for 5 - 10 seconds, raising your chest of the ground or medicine ball.  Complete 3 sets of 10 repetitions.

#4 - Knee Rollers - While laying in a supine position (laying flat on you back), Bring your feet off the ground and keeping your knees at a 90 degree angle and both arms out to your side.  While keeping your shoulder blades to the ground and your knees together, roll them side to side very slowly, controlling the movement with your core.  This works your complete core, front, back, and side to side.

- You should start off by completing 3 sets of a 30 seconds of knee rollers.  Eventually working your way up to 1 minute of rollers.  


For you intense people out there, I posted my PLAYLIST for the workout I have planned tomorrow.  ENJOY!!!!!
Youth of the Nation by P.O.D.
Amended by Mudshovel
Worth Dying For by Rise Against
Knife Party by Deftones
30/30 - 150 by Stoner Sour
Passenger by Deftones
When Worlds Collide by Powerman 5000
Make Yourself by Incubus
Blind by Korn
Alive by P.O.D.
Slaughtered by Pantera
Under by Filter
Be Somebody by Kings of Leon
Revenga by System of a Down
Ain't Talkin' bout Love by Van Halen
High by Jimmie's Chicken Shack
That Smell by Lynyrd Skynyrd
Under the Knife by Rise Against
Not Falling by Mudvayne
Deep Inside by Incubus
I Hate Everything About You by Three Days Grace
The Pride by Five Finger Death Punch
Hot for the Teacher by Van Halen
My Own Summer [Shove It] by Deftones
Get Up! by KORN featuring Skrillex
With You by Linkin Park
Tush by ZZ Top
Liberate by Slipknot
Arrested for Driving While Blind by ZZ Top
Hypnotize by System of a Down
Light It Up by Rev Theory
Another Day by Jimmie's Chicken Shack
Goodbye for Now by P.O.D.

Lower Back Pains, Herniated and Bulging Disks

It seems like up until recently, the more people I have talked to, have had or suffers from back problems that include issues with herniated or bulgingh discs. Whats happening here? What does this even mean??

I did a little research to help everyone better understand what this type of injury means and what you can do to prevent injuries or help in rehabilitaitng current issues.

I went on to the Mayo CLinic's information URL and found the following article from Randy A. Shelerud, M.D.

Bulging and herniated disks
Disks act as cushions between the vertebrae in your spine. They're composed of an outer layer of tough cartilage that surrounds softer cartilage in the center. It may help to think of them as miniature jelly doughnuts, exactly the right size to fit between your vertebrae.

A bulging disk extends outside the space it should normally occupy. The bulge typically affects a large portion of the disk, so it may look a little like a hamburger that's too big for its bun. The part of the disk that's bulging is typically the tough outer layer of cartilage. Usually bulging is considered part of the normal aging process of the disk and is common to see on MRIs of people in almost every age group.

A herniated disk, on the other hand, results when a crack in the tough outer layer of cartilage allows some of the softer inner cartilage to protrude out of the disk. The protrusion of inner cartilage in a herniated disk usually happens in one distinct area of the disk and not along a large component of the disk, which is more typical of a bulging disk. Herniated disks are also called ruptured disks or slipped disks.

Bulging disks are more common. Herniated disks are more likely to cause pain. But many people have bulging disks or herniated disks that cause no pain whatsoever.


Preventing Back Pain and Injury

These are some very useful and simple things you can do to help prevent back pain or injury moving forward.

1) Practice proper posture when sitting at work, school, or your house.

2) Incorporate total core strengthening in your weekly workout routines, ensuring you are training the front, back, and sides of your abdominal and lower back regions.

3) Learn proper technique when lifting, moving, or carrying heavy weight or objects whether in the gym or at work.

4) Reduce your stress levels, as stress causes muscle tension and tightness, as a result causes pain or increases pain levels if it already exists.


If you have any further questions regarding lower back pains or disk issues, please feel to drop me a line and I will work with you any way I can.

Stay tuned this week for workouts to help strengthen your lower back muscles and increase your total core strength.

Reference - http://www.mayoclinic.com/health/back-pain/HQ00955

Holiday Tips to Stay on Top

Well, its that time of the year again and it seems like the whole year has flown by with a blink of your eyes.  A lot of us wonder where the past year has gone, and time was not our our side!!!  I know a lot of people, including myself, that has made complete lifestyle transformations for a healthy lifestyle.  I just wanted to pass along a few of my own techniques to help you get through the holidays so you don't feel like you have wasted all the hard work you have put into yourself over the past few months, and yes, it is very easy to fall off the "Health" Bandwagon during the holidays if you are not careful.
One of the most important things you can do this time of the year for yourself, your family, and friends is to stay positive, NO MATTER WHAT!!!  Believe it or not, people notice if you are having a bad day.  When you wake up in the morning, tell yourself as you are lying in bed, "I will have a great day today!"  Staying positive will help others around you absorb your positive energy and ensure that everyone is happy during the holidays.
Secondly, I know first hand that eating healthy during this time of the year is next to impossible.  So my advice to all of you is PORTION CONTROL.  Do not let people shove food down your throat!  Establish your ground when it comes to dinner and dessert time.  Enjoy the food that everyone prepares, but just don't over do it.  Most of the time, the pot luck dinners are  prepared with some of the most unhealthiest ingredients in the stores.  Same with the desserts.  Enjoy the food around you, just in moderation.  Trust me, people will notice when you demonstrate self control when it comes to dinner and dessert time and they will look up to you for motivation when they make that first step to a healthier lifestyle.
Lastly, going to the gym or exercising seems to get pushed to the bottom of our to-do lists during the holidays.  Instead of going to the gym or going to a group fitness class, engage in some group sport activities with your family.  Get outdoors if the weather permits.  Go on a walk with your parents after dinner or walk a few times around the mall for a little bit of exercise.  This will help to keep burning the calories even though you are not at the gym.  Most importantly, make sure you initiate the physical activity so people can see you are serious about the new lifestyle changes you have made for yourself and then they will be motivated to follow suit.
Remember the three easy tips this Christmas to keep your personal health goals on track: STAY POSITIVE, PORTION CONTROL, and FUN PHYSICAL FAMILY ACTIVITIES.  I promise, if you can stick to these tricks this year, you not only will have a unforgettable time with your family and friends, you will help change lives, especially ones that mean the most to you. 
I hope everyone has a MERRY CHRISTMAS!!!!!

Healthy Family Dinner Series - Course 4 Recipe - Home-made Pumpkin Pie From Scratch!!!

Ingredients and Equipment

Equipment

•  A sharp, large serrated knife
• an ice cream scoop
• a large bowl or large pot 
• 1 large (10 inch) deep-dish pie plate and pie crust
• a pie pumpkin or 2 or 3 (small sweet pumpkins) 
• 1 cup sugar – Sugar in the Raw brand 
• 1.5 teaspoon ground cinnamon
• 1 teaspoon ground cloves
• 1 teaspoon ground allspice
• 1/2 teaspoon ground ginger
• 1/2 teaspoon of vanilla extract 
• 4 large eggs - to reduce fat and cholesterol, you may use egg whites
• 3 cups pumpkin glop
• 1.5 cans (12oz each) of non-fat evaporated milk

Directions for Making Pumpkin Pie from Scratch 

Yield: It really depends on the size of the pumpkin and the size of your pie plate. If you use a 6" pie pumpkin and a full deep dish 9" pie plate, then it should fill that pie to the brim and maybe have enough extra for either a small (4 inch) shallow pie (or a crustless pie - see step 11). Some people manage to make 2 full pies, especially if they use shallow pie plates and/or 8 inch pie plates. 

Step 1 - Get your pie pumpkin

"Pie pumpkins" are smaller, sweeter, less grainy textured pumpkins than the usual jack-o-lantern types. Grocery stores usually carry them in late September through December in the U.S. In some parts of the country, they are also called sugar pumpkins or even "cheese pumpkins".  They're only about 6 to 8 inches in diameter (about 20 to 24 inches in circumference).

Just like selecting any squash, look for one that is firm, no bruises or soft spots, and a good orange color. One 6" pie pumpkin usually makes one 10 inch deep dish pie and a bit extra; or two 9 inch shallow pies! If you have extra goop, you can always pour it into greased baking pans and make a crustless mini pie with the excess (and the cooked pies do freeze well!) 

Step 2 - Prepare the pumpkin for cooking

Wash the exterior of the pumpkin in cool or warm water, no soap.

Cut the pumpkin in half. A serrated knife and a sawing motion works best - a smooth knife is more likely to slip and hurt you! 

Step 3 - Scoop out the seeds...

And scrape the insides. You want to get out that stringy, dangly stuff that coats the inside surface. I find a heavy ice cream scoop works great for this.

Note: SAVE THE SEEDS:

The seeds can be used either to plant pumpkins next year, or roasted to eat this year! Place them in a bowl of water and rub them between your hands. then pick out the orange buts (throw that away) and drain off the water. Spread them out on a clean towel or paper towel to dry and they're ready to save for next year's planting or roast.  

Step 4 - Cooking the pumpkin   

Bake in the oven

You can also bake the prepared pumpkin in the oven, just like a butternut squash. This method takes the longest. Basically, you cut and scoop out the pumpkin as for the other methods, place it cut side down into a covered oven container. Cover the ovenproof container (with a lid), and pop it in an 350 F (165 C) oven. It normally takes about 45 minutes to 90 minutes (it can vary a lot!); just test it periodically by sticking it with a fork to see if it is soft! 

Step 5 - Scoop out the cooked pumpkin

Whether you cook the pumpkin on the stove, microwave, or even the oven, once it is cooked until it is soft, it is easy to scoop out the guts with a broad, smooth spoon, (such as a tablespoon). Use the spoon to gently lift and scoop the cooked pumpkin out of the skin. It should separate easily an in fairly large chucks, if the pumpkin is cooked enough.

Many times the skin or rind will simply lift off with your fingers.

Note: there are many varieties of pumpkin and some make better pies that other (due to sugar content, flavor, texture and water content. Drier, sweeter, fine-grained pies; the small (8" across) ones called "pie pumpkins" are best.

Watery pumpkin?

If your pumpkin puree has standing, free water, you may want to let it sit for 30 minutes and then pour off any free water. That will help prevent you pie from being too watery! Beyond, that, I have not found that the water makes a difference - I wouldn't be TOO concerned about it! The recipe accounts for the liquid! 

Step 6 - Puree the pumpkin

To get a nice, smooth consistency, you can use a hand blender. By blending it, you give the pie a smooth, satiny texture; rather than the rough graininess that is typical of cooked squashes. 

Step 7 - Done with the pumpkin!

The pumpkin is now cooked and ready for the pie recipe.

Note: You may freeze the puree or pie filling to use it later! Just use a freezer bag or other container to exclude as much air as possible. It should last a year or more in a deep freezer. On the other hand, you may NOT "can" it. 

Step 8 - Mix the pie contents

If you start with a fresh 8" pie pumpkin, you will get about 3 cups of cooked, mashed pumpkin. The right amount of ingredients for this is as follows: 

• 1 cup sugar – Sugar in the Raw brand
• 1.5 teaspoon ground cinnamon
• 1 teaspoon ground cloves
• 1 teaspoon ground allspice
• 1/2 teaspoon ground ginger
• 1/2 teaspoon of vanilla extract 
• 4 large eggs - to reduce fat and cholesterol, you may use egg whites
• 3 cups pumpkin glop
• 1.5 cans (12oz each) of non-fat evaporated milk 

Mix well using a hand blender or mixer .

Step 9 - Pour into the pie crust

I like a deep, full pie, so I fill it right up to about one quarter to one half inch from the very top.

Don't be surprised if the mixture is very runny! It may start as a soupy liquid, but it will firm up nicely in the oven! 

Step 10 - Bake the pie

Bake at 425 F (210 C ) for the first 15 minutes, then turn the temperature down to 350 F ( 175 C ) and bake another 45 to 60 minutes, until a clean knife inserted into the center comes out clean.

Here is the finished pie, right out of the oven:

I use a blunt table knife to test the pie. The one at left has already been stuck in the pie, and you see it comes out pretty clean, when the pie is done. 

Step 11 - Cool the pie

And enjoy! Warm or chilled, with whipped cream, ice cream or nothing at all - it's great!

You can even freeze the pie after cooking it. I just lay a piece of plastic wrap (cling film) tight on the pie, after it cools down, then pop it in the freezer. 

Later, you can take the frozen pie out of the freezer, put it in the fridge for about 24 hours, and then either heat it in the oven (350 F for about 15 minutes; just to warm it up) or the microwave for a few minutes.

Healthy Family Dinner Recipe - Course 3 Recipe - Chipotle & Orange Grilled Chicken

RECIPE OVERVIEW

Serves – 4

Prep Time – 10 min

Total Time – 25 min

Nutrition Profile: Diabetes Appropriate, Gluten Free Diet, Healthy Weight, Heart Healthy, Low Calorie, Low Car, Low Sat Fat, Low Sodium

INGREDIENTS

2 tablespoon orange-juice concentrate, thawed

1 tablespoon finely chopped chipotle peppers in adobo sauce, (see Note)

1 tablespoon balsamic vinegar

2 teaspoons unsulfured molasses

1 teaspoon Dijon mustard

1 pound boneless, skinless chicken breasts,, trimmed

Salt to taste

COOKING DIRECTIONS

Step 1
Preheat grill or broiler.

Step 2
Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.

Step 3
Lightly oil the grill or broiler rack (see Tip). Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

RECIPE TIPS

Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.