Tag Archives: food

How to Ditch Your Back Jiggle Without A Gym.

13 Oct

Skinny To Do List

Shredding, cinching, and shrinking your body can me boring and exhausting, many reasons while you’re still built like a tub of lard. Getting to your goal weight or building the body of your dreams is a lifestyle change where you exchange your bad habits for good habits.

A lifestyle, (the habits, attitudes, tastes, moral standards, economic level, etc., that together constitute the mode of living of an individual or group) isn’t just about going hard in the gym or depriving yourself of the things you want for a limited of time just to get fat again.

Notice all the fit people streaming down your timeline? Notice how all their posts are them either out doing high energy activities, spending all their money on powders and equipment, at the gym or posting kitchen pics? It’s because they are living the life their bodies are displaying. I know how hard it can be to stay on the skinny course so, I had to make small changes in my life that will work for me and not against me even when I’m not counting calories or living in the gym.

Here are a few reasons your “diet” isn’t working. If your current habits to a better physique aren’t like mine then no wonder your pants still fit horrible.

Eats:

  • Opt for olive oil and stop buy buying butter for forever! Olive oil is less calories and better for your skin and digestive system.
  • Notice how fast-food restaurants colors are red, yellow and orange? It’s because those colors incite hunger so eat at home on small blue plates. Blue have been researched and shown to suppress your appetite and a small plate keeps you from over filling.
  • Before I go out to dinner or eat a meal I prepare at home I fill up on water. Drinking more water the fewer calories you ingest and sometimes you are more thirsty than you are hungry.
  • Scrap the sauces and buy more spices other than salt, pepper and Lawry’s. Switch to cracked pepper and sea salt as well as, hot spices speed up your metabolism. Spices aren’t processed with less calories than sauces and they taste better.
  • I haven’t had soda or a drink that wasn’t 100 % juice since 2006 it has helped me shed 25lbs and you need to do the same. I mean its soda do I really have to go in on this tip?
  • Switch to honey or agave, you don’t need sugar or creamers. Honey and agave is better for you and taste amazing! I put in in everything from tea, oatmeal to cakes and waffles.

At Work & Home:

  • I have fallen in love with my Samsung Gear Live watch and Nike Fuel Band (even with abandonment of it’s creators) reason being is that they give me goals and accountability even when I’m working. I walk more at work, stand up instead of sit and take the stairs all to reach my daily goal. Sometimes I use my fitness ball instead of a chair at my desk to build my core.
  • I make to-do lists for everything even my chores. Again with accountability I spend my time and a hell of a lot of calories attempting to get my house in order and running around the city. So don’t put things off or pay someone else to do it. Not only will it help you lose weight, save money but give you a sense of accomplishment.
  • Start grocery shopping and don’t buy junk you know you don’t need. Grocery shopping keeps you out of the Chipotle line and saves you money. As well as, every adult should know or be learning how to cook. If it’s not in your house you won’t be tempted.
  • Walk walk walk! I live a mile from my grocery, gym and other neighborhood stores and I use every opportunity to get more miles in by leaving my keys at home when I need to get some things for the house, send a package or get out the house when I’m having cabin fever.
  • Stop taking the easy route. Unless you’re crunched for time it’s ok to bike to the gym or movies or walk to lunch instead of driving around the corner.
  • As in almost every fitness post I stress getting out and doing other things than going out to dinner or a club for entertainment. There are so many festivals, parades, competitions and high energy classes or sports to partake in that will have your metabolism burning crazy without ever once dragging yourself to a gym or putting off those crunches before bed.

In all, if you aren’t willing to make these small but impactful changes as your new habits then stop complaining about that back jiggle.

Anorexic Chef

3 Oct

Pasta-Primavera (1)

Before every diet I like to have a “last supper” so to speak. This could be anything from sugar and geese junk food snacks to a heavy carb & cheese loaded meal. I think the best way to stay on the right track of a new workout program, diet or lifestyle change is to over indulge in the things you are going to cut out of your life. Reason being, once you fill yourself up on something you begin to not crave it anymore giving you a better resistance to temptation.

Which lead me to cook a final meal before I started my “Skinny-Day” month long diet/workout program. The best part about vegetarianism is that even my crappy meals aren’t so bad because I still have to cook them. Tuesday I decided to go out with a bang before my two-a-days and restricted eating times, I made pasta primavera. I tweaked a few things from the original recipe I was taught by my mom. For example, I used sunflower seed oil instead of butter, whole wheat linguine instead of bleached pasta and coconut milk over evaporated milk.

Here’s how I prepared it…

1. Cook linguine as shown on package. Drain & keep warm.
2. Add sunflower seed oil to large nonstick skillet over medium heat. Adding green onion and garlic saute until soften.
3. Add mushrooms and broccoli; cook till tender.
4. Add snow peas, asparagus, bell pepper, milk, tarragon and black pepper; saute until crisp-tender.
5. Add linguine, cheese and toss to coat.

Bon Appétit

Anorexic Chef

22 Aug

Salisbury Steak-less

I’m convinced that this boy is the reason for my weight gain that’s why he’s on the next flight to New York city in a week!I asked him last night what is he going to do when he leave because he’s been eating like a vegetarian king.

If we’re not going out to dinner I’m here preparing quite frankly, edible masterpieces. Granted I have convinced him to go on juice fasts, jogging, yoga classes and workouts with me but that hasn’t stop the lbs for coming back while he’s been getting leaner.

Neither does this dish I made for dinner aid my plight. Because of this I’ve kind of been on a cooking strike and since time is winding down before his departure I know I need to get back to cooking. To keep from cooking the same thing twice or resorting to eating calorie, fat and sugar loaded restaurant food I made an old favorite.

This is a staple in every school cafeteria across America- Salisbury steak. Per usual I put my spin on it by replacing the ground beef with meatless patties, fresh green beans and bowtie macaroni. This was my first time cooking this so my sauce wasn’t as red as I remember it but it tasted amazing!

Here’s what I did.

  1. In a large bowl, mix together 1/3 cup condensed French onion soup with, bread crumbs, egg, salt and black pepper.
  2. Dip four Morningstar patties into mix.
  3. In a large skillet over medium-high heat, brown both sides of patties. Pour off excess olive oil.
  4. In a small bowl, blend flour and remaining soup until smooth. Mix in ketchup, water, Worcestershire sauce and mustard powder. Pour over patties in skillet. Cover, and cook for 20 minutes, stirring occasionally.

Bon Appétit

Anorexic Chef

2 Aug

Thai Rice Noodle Soup

I cook about three times a week. This good habit guarantee clean eating, a small waist and saving money. The only reason for me not to cook is that I’m usually the only one eating. Being the amazing host I am it’s rather nice when I don’t have to cook. The guy I’m seeing is less of a cook and more of a dine out kind of guy. I’ve been complaining to him that every since we’ve started dating I’ve gained weight, last night I challenged him to cook a meal.

I gave him the recipe and we went shopping for the ingredients and this what he came up with- Thai Peanut Rice Noodle Soup. This very spicy and light meal was packed full of flavor and surprisingly hardy. I’m always making fun of his failed attempts in the kitchen, for him to master this I thought I should share with other new and old vegetarians looking for new dishes to make.

Directions.
1. Add mushroom, vegetable stock and curry paste in a saucepan at medium heat for 20 minutes.
2. In another pan stir-fry the corn, scallions, garlic and leaves in peanut oil for 3 minutes.
3. Combine stir-fry mixture to the mushroom & veggie stock saucepan and simmer for 5 minutes.
4. Add noodles and soy sauce to pan and let boil until noodles are done then serve and eat up.

Bon Appetit!

The Truth About Juicing.

1 Aug

Michael Freeby13

It being a new month and Friday I know many of you are setting new fitness goals as well as I. Recently I completed a 3 day smoothie fast that went pretty well but still had it pitfalls. Now that it’s over I’ve can now effectively start a new one to better results and the ability to help others tempted to give their body goals a jumpstart.

A few fatties/ weight-loss junkies go on a juice or smoothie fast in the delusional quick fix hopes that it will dissolve their weight and health problems. Juicing is new diet trend that is often misunderstood and can be costly to no noticeable physical results. Labeling marketing tricks such as “lose 5 pounds in 5 days!” and “get glowing skin!” are usually used for these detox and fasting programs, leading you to jump too quickly into a fast without prior preparation. This is not a good idea to not have sufficient knowledge and managed expectations to ensure you have a safe, enjoyable and beneficial fasting experience. Quite frankly, if you’re a cheapo like me you know fruits & veggies are too expensive to make it a one-time event only to crap it up when you don’t see the changes you were promised.

Instead, I am here to usher you properly along your skinny journey into the thin lifestyle. There are a few things you need to keep in mind if you want to reap the benefits of embarking on a juice or smoothie fast. For starts, it’s best to think of juicing as a jump to better health and eating clean rather a weight-loss program.

I know for a fact that a fast of any kind all by itself is a bit of a challenge and when used intelligently and carefully, juice/smoothie fasting for 2-3 days can be a beautiful, nourishing tool to improve your health, energy, clarity and sense of connection to self.

How to properly juice/smoothie fast? Well before you try juice fasting, you need to understand how it works, when to use it and what not to do.
Start with breaking down the overall components that go into preparation for a fast.

•Goal.
•Budget.
•Start & End Date.
•What to Juice.
•Recipes.
•Shopping List.
•Scheduling.
•After the Fast.

Things to remember about juicing/smoothie fasting can include headaches, hypoglycemia, and bad breath. Oh, and remaining husky. Also, you can use a juicer, food processor or blender. I prefer a food processor because I get to use the entire veggie or fruit.

smoothie

Goal: When starting juice/smoothies fast you need to already have a realistic manageable and achievable goal. For example, it could be simply to detox, kick off a new workout and eating routine or to clear your mind to find peace and clarity. Though, losing a few lbs may be stellar that shouldn’t be the goal because you will only be setting yourself up for failure if that doesn’t happen. In turn you go back to eating horribly, leading you back to end of the shopping racks. Your goal should be your reminder and motivation to continue when you come across those delicious calories laden temptations. Even the amount of days you plan on doing it should be a part of your goal.

Budget: As I mention earlier, this crap is expensive! If you’re going to do this you don’t want to waste your money on cheating, not using things you’ve bought or quitting. It’s best to come up with an amount of money you want to spend based on the usage and days on the fast. This will allow you to only purchase things you will consume and not over spend or buy too much of something. Remember the less money you spend on things you don’t need you can spend on other important things, like shoes.

Start & End Date: Is important to your budget and goal, this should be decided based upon commitment level, daily schedule and start of new workout or eating program. At your start date you should be mentally prepared and rid your house & work space of any deterrence. Map out your feeding times, prepare/arrange your fruits and veggies and make time for rest. The end date is your driving force as well as will dictate how you reenter the world of solid foods. The last thing you want to do is to become savagely fixed on your last day that you celebrate by scoffing down a burger or candy. These dates are vital to your success.

What to Juice: You can juice or blend almost anything you can eat raw. Vegetables are best, especially carrots, cucumbers, beets, broccoli, wheat grass, peppers, tomatoes, zucchini squash, spinach, sprouts, celery and ginger, cabbage. Freshly made raw apple, grapes, citruses, pears, papayas avocados and mangos and melon juices may be juice or blend also. I definitely wouldn’t suggest to juice or blend potatoes, eggplant or Lima beans (if that’s your thing.) I would suggest buying organic but if that’s too pricey, it is wise to peel vegetables that have been sprayed or waxed, such as cucumbers. Being that commonly all the nutrients are in the peel you can give them a good scrubbing with a nylon-bristle vegetable brush while rinsing under tap water. Fresh juice contains a great amount of raw food enzymes and vitamins, many of which are easily lost as the juice sits. So don’t let it sit drink up, quick! A rule I stick to is 20% fruits and 80% veggies. If your goal is to lose weight you should stick to that rule. Fruits contain a lot of sugar, it’s best to keep those for your morning drinks for the energy boost. Many will say eat your fruit and juice your veggies because that’s where all the nutrients are.

Recipes & Shopping: This goes without saying but here goes… These two a synonymous with helping you maintaining your goal, stick to scheduling and keep you on budget. I used Pinterest to look up recipes for my fast. I first multiplied my amount of daily meals by the days on fast then found recipes for each meal then created my shopping list upon the recipes.

Another thing, in creating recipes you will learn what juices/smoothies are best for you.
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Food tips….
Carrot juice is very high in vitamin A. The vitamin A in carrots is actually “provitamin A” or carotene.
Celery juice is very tasty, but a bit high in sodium. Use small amounts of this juice to flavor the others.
Cucumber juice is remarkably tasty. It tastes rather different than a cucumber itself. Peel cucumbers before juicing.
Sprouts will make an especially nutritious juice with a taste that is well worth acquiring. This “green drink” is loaded with minerals and chlorophyll.
Zucchini & squash juiced up tastes better than you’d ever imagine. It also keeps the juicer from clogging on higher-fiber vegetables.
Beet juice is a blood-builder.
Cabbage has successfully been used for a variety of gastrointestinal illnesses. Colitis, spastic colon, indigestion, chronic constipation, certain forms of rectal bleeding and other conditions seem to respond well to the nutrients in cabbage juice.
Tomatoes red, ripened fruit is good for you.
Green apples add sweetness to any juice, and berries add a whole new indulgent flavor. Use lemons and limes in everything if you like! They are brilliant alkalizers and extremely low in sugar.

Scheduling: This came as shock to me since I thought since I wouldn’t be cooking it would take me less time to wait to eat. However, there were days I was deterred from blending because it took so much prep time. Now it takes me 10 minutes to prep, juice, drink, and clean my blend (well I have a single serve along with a huge processor). What helped me was taking some time to organize my fridge. Another time saver was pre prepping my meals. I suggest getting gallon size freezer bags and prepping your meals ahead of time and a huge bag of ice. That way all you have to do is grab the bag and everything in it is ready to process. Make a list or of time to blend that you can stick to regulate your digestive system and blood sugar and this will help keep you from being hungry.

After The Fast: Start back on solid food with oats, grains and salads, even stir-fry. I would even suggest continue juicing just but replace one juice a day with a well cooked clean solid meal. Following all this will drive your focus and clear your mind and body. Track your progress; reevaluate where you were mentally and physically before the fast and where you are after. I will also recommended you take up yoga during the fast, start a book or project as well as set aside 10-30 minutes a day to yourself to just zone out and mentally reorganize your life.

Anorexic Chef

12 Jul

Refried Black Bean & Veggie Tostadas

This recipe is for my followers that frequently ask me what do I eat other than salads and low carb Monster energy drink as a vegetarian. As I see more people jumping on this 28 day vegan/vegetarian diet bandwagon I’m getting bombarded with questions on what to eat. Being a vegetarian isn’t about giving up your taste buds but more so your gut. Others may tell you different things such as environmental/humane reasons.

I love to cook and being a vegetarian for over 8 years it has made my waist smaller and my pockets fatter. Not only do I eat out less, I cook more which in return I save money that way. Another bonus; I get to cut out processed foods along with meat.

Albeit, if you’re under the impression giving up the dead animals means the same for some of your favorite dishes then here’s a perfect recipe to dispel all that. Everyone loves Mexican food! One of my favorite dishes growing was tostada night, mom would let my brother and I chop up the veggies and build our own. So last night while I was entertaining I thought why not have an interactive dinner. Voilà Refried Black Beans & Veggie Tostadas!

Follow these directions and don’t crap it up!

Refried Black Beans: Melt 3 tablespoons of coconut oil in a small saucepan, add the minced garlic, onions and cumin. When continents starts to brown drain canned beans and add to saucepan. Sprinkle with sea salt and cracked black pepper. Leave to a simmer until the beans are tender and the liquid has turned into a thick sauce. Mash the beans leaving some texture and cook over a medium heat, 3 or 4 minutes.

Veggie Mix: Chop up squash, zucchini, cherry tomatoes, celery, bell pepper and white onion adding it to a pan of 1 tablespoon of olive oil and one tablespoon of white vinegar. Cook till tender then add cilantro, cracked black pepper and seasoning salt. Let it simmer and cook down till all the juices are evaporated.

Meatless Crumbles: Open bag in a frying pan, add chopped red pepper, garlic and seasoning salt or fajita salt. Stir-fry for 4 mins.

Bake or fry tortillas, then construct your tostada as desired by adding garden mix lettuce, grated marble cheese, guacamole and salsa.

You’re welcome.

“Junk Food Journals”: Entry 7

8 Jul

Fitness/thin/muscles or whatever it is that you are seeking physically through diet and exercise is a lifestyle. It may seem as that statement is becoming cliché but as you check out the limber taut bodied men of “Junk Food Journals” entry 7 you’ll read that these men incorporate eating well and staying active into their everyday life. Don’t believe me, check their Instagrams where you can see just how these lean men lead fit lives from staying in gym, trying different types of workout programs to entering races, classes, even strategically picking more active summer vacations. Obtaining the body of your dreams doesn’t stop at the gym doors, it’s in the choices you make from food, friends, events to time management. To transform your body you must transform your habits. Stay the course to build your dedication like you build your chest, abs and glutes.

Garrett H.T Steagall  (1)

Garrett H.T Steagall  (2)

Garrett H.T Steagall  (3)
My name is Garrett H.T Steagall (IG: @gstegs). I am 21 years old, currently obtaining a Bachelor’s of Fine Arts dance with a concentration in modern and a minor in business management at Point Park University, Pittsburgh, PA. I am professional a dancer, choreographer, teacher, percussionist and Martial Arts practitioner. I work out seven days a week.

Workout Philosophy: Think like a champion, train like a champion. Championship mindset! How bad do you want it? Don’t start counting the reps until it burns. Dig deeper and DO IT FOR YOU!
1. Commitment
2. Discipline
3. Consistency
4. Faith
5. Heart

Breakfast: 75% of my diet contains organic whole wheat, whole grain, gluten free, and GMO free foods. I start with frosted maple brown sugar wheat cereal then, a sausage and egg sandwich, followed by a protein shake with bananas, strawberries, blueberries and peaches.

Lunch: Subway cold cut combo with all vegetables, kale chips & a fruit smoothie.

Dinner: Dinner varies. Most days I’ll have some type of salad with two-baked chicken breast and one avocado.

Cheat Day: I rarely cheat, but when I do, I go in! I love chocolate, Kit Kats and Reese’s cups.

Diet Trick: No diet tricks. Do it the right way, put in hard work and earn the results, which builds integrity.

Problem Area: Keeping the muscle lean, less bulk.

Key to Discipline: It all starts with you. Being able to give 100% every time despite who’s watching.

Workout Routine: I always begin with a 30min to 1hr cardio. I alternate between the treadmill, elliptical, Jacob’s ladder and swimming. Sometimes I double up. Next I continue with a 25 min stretch to lengthen the muscle followed by my own 1hr Pilate’s/Gyrotonics/Tai Chi/ Yoga series with free weights to maintain high flexibility, strength, and most importantly, to stabilize and stimulate the entire abdominal cavity. After that, I do more advanced core workouts with the TRX suspension training. Then I finish with a deep full body cool down stretch in the steam room and sauna. I work on my core Monday through Sunday.
Richard Bowen (1)

Richard Bowen (2)

Richard Bowen (3)
I’m Richard Bowen (Instagram: @richard_rhucasey81) a fitness fanatic, well more like a fitness nerd. I train not to look good, but to be able to do what I love, to compete in sports at a high level, and be a better athlete and person in general. The aesthetics are just a fringe benefit.

Workout Philosophy: BE who you want to be, DO what you love to do, and you will HAVE the body that you aspire to have.

Breakfast: 2 egg omelet with sausage, tomatoes, red onions, spinach, cheddar cheese topped with salsa. Berry fruit salad (strawberries, blackberries, raspberries and blueberries) and a tall glass of OJ.

Lunch: Chipotle chicken burrito bowl (no beans, no rice), extra chicken!

Dinner: Hawaiian rib-eye Steak, braised red cabbage, spinach salad

Cheat Day: Starbucks, tall soy extra whip cream cafe mocha.

Diet Trick: I eat clean (to be specific I follow the Paleo Diet) 80% of the time….Sunday-Thursday when I do most of my training. Then I give myself permission on Friday and Saturday to eat whatever I want. It helps keep my diet more sustainable and my sanity.

Problem Area: I don’t really have a problem area as far as my body. I always tell people before you start your physical transformation, you must first be able to look in the mirror and accept everything about yourself, flaws and all. I do however; wish I was strong and able to lift heavier weights easier.

Key to Discipline: Find something, whatever it is, that you love and JUST DO IT. If you truly love it, you will find yourself pouring in time and effort into it, even when you might not feel as motivated. Then all of a sudden you will find that your body will start to transform to what you love to do. If you run, you start looking like a runner, if you do yoga, you start looking like a yogi etc.

Workout Routine: In the same vein as above, I love a lot of different things, so as a result I do a lot of things to stay in shape. For the most part my workout routine is a combination of crossfit, Olympic weightlifting, yoga and playing volleyball.
Ryan Brah (1)

Ryan Brah (1)

Ryan Brah (2)
Hello, I’m Ryan Brah (IG: @ninetales) a southern business guy who developed a passion for fitness while attending grad school. Inspired to move to a bigger city soon to expand my career opportunities and goals. Fitness is my lifestyle and I admire others who are committed to it.

Workout Philosophy: Keep pushing yourself until you can no more.

Breakfast: Eggs + protein shake.

Lunch: Chicken breast + veggie.

Dinner: Fish + veggie.

Cheat Day: Chinese.

Diet Trick: Eat clean but do cardio.

Problem Area: Chest is small and laggy.

Key to Discipline: Look at everybody else body and compare yours.

Workout Routine: 6x a week for hour and thirty minutes.

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