So this post will be the first of many where I’ll share some of the dishes that I’ve developed to marry those goals. This recipe for turkey and veggie meatballs is probably the most requested meal/recipe that I get from my friends. It’s got lots of great flavors and nutrition going on. The turkey gives you lean protein without a lot of extra fat, while the onion, spinach, and mushrooms provide additional fiber, vitamins, and minerals. The vegetables also do a great job in keeping the meatballs moist and soft throughout, so you don’t get dried-out, tough meatballs out of the oven.

The recipe and some serving suggestions after the jump…

Ingredients:
1 lb lean ground turkey
~1 C finely chopped fresh spinach (a large handful)
~1 C finely chopped fresh mushrooms (also a large handful)
1/4 C finely chopped Italian/flatleaf parsley
2 garlic cloves, minced
1/2 c Italian bread crumbs
1/2 c grated Parmesan (or Parmesan/Romano blend)
3 Tbsp ketchup
1/8 tsp salt
1/4 tsp pepper
1 egg

Directions:
Preheat oven to 400 degrees F.

Mix all ingredients in a large bowl by hand, adding additional bread crumbs if the mixture is too wet to form individual meatballs. Form mixture into balls of equal diameter (~2″) and place on a greased baking sheet. Bake in the oven at 400 degrees for 18-20 minutes until cooked through and balls appear dry around the outside. Optional: You can broil the balls for a couple minutes at the end to crisp up the outside.

These meatballs are pretty versatile in how you serve them. I like to put 5-6 of them on top of a bowl of whole wheat pasta with marinara sauce to form a complete meal. If you’re looking for a tasty appetizer or finger food, these meatballs are actually great on their own and can be served with some pasta sauce reduced on the stove to become a dipping sauce.

I’m hoping this recipe, as well as others I will be posting in the future, is well received. I’d love to hear your comments and suggestions. I’d also love to hear about any other healthy recipes you may have in your own cookbook to share with the group. If you’d like me to include your healthy meal as a future posting, please contact me and tell me about your dish!

It’s true that the traditional routine of alternating between one set of weightlifting repetitions and a rest period does not work out your heart like a session on the treadmill would. The muscle exertion from doing one set of exercises does raise your heart rate somewhat (if the number of reps and weight is sufficient to cause strain by your last 1-2 reps). Unfortunately, your heart rate drops back down as you rest between sets to allow your muscles to recover, preventing you from ramping up your heart rate as you would from aerobic activity.

However, by altering your weight training approach, you can both work your muscles and build up/sustain an elevated heart rate similar to an aerobic workout. Circuit training is, essentially, progressing through sets of multiple, differing exercises without resting in between. Switching to a different exercise move allows you to continue your workout without trying to exert the muscle(s) exhausted from your prior set. Eliminating the rest period maintains the stress on your heart, simulating an aerobic session. If you cycle through enough exercises, your muscles from your first exercise will have had sufficient time to recover and you can begin your cycle again without having to take a break.

You’ll want to target different muscle groups for each exercise to make this work. (Some basic moves for each major muscle group can be found in this post.) You can even interject quick bursts of cardiovascular movement (jumping jacks, squat-thrusts, even an exercise machine) in between lifting sets. In addition, you’ll want to make sure you can transition from one exercise move to another quickly to maintain your heart rate. I typically aim for 3-4 different moves per “circuit.” I find that gives my muscles enough time to recover between cycles without requiring that I traverse the entire gym to get through my circuit.

A bit of fair warning: real circuit training (that gives your heart the equivalent of a cardiovascular-intense workout) is tough! You are both wearing out your muscles and your heart simultaneously, and the amount of effort to sustain your circuits can be demanding. Watch your form, maintain good breathing, and get plenty of water throughout your workout. And most importantly, stay focused. It’s takes a lot of mental effort as well as physical exertion to execute a good circuit training session.

I’d love to hear about your own experience and results with circuit training!

Eggs have long been thought to increase fat and cholesterol levels, but recent studies and knowledge have debunked those myths. Essentially, science has indicated that food cholesterol does not necessarily lead to increased body cholesterol (saturated fat seems to correlate more closely to increased cholesterol levels in the body). In addition, eggs (particularly egg whites) are one of the best sources of protein and have a lot of essential vitamins and minerals your body needs. AskMen.com has a great article about eggs here.

I’m not a person who likes to fuss too much in the kitchen, but I do like to put some thought and effort into preparing eggs, since I do find them rather bland on their own. My favorite solution? The scrambled egg omelette! You can add tons of flavor and nutrition by mixing in the right ingredients with your eggs before cooking them over the stove.

Scrambled egg omelettes are very versatile. You can dice up any number of great ingredients to add flavor and nutrition to your protein-rich, nutrient-laden eggs. Vegetables (onions, bell pepper, spinach, etc.) enhance the flavor and texture as well as the vitamin, mineral, and fiber value of your meal without adding a significant amount of calories. For protein, diced lean deli meats (such as ham or turkey) and mushrooms are a great addition. A little cheese goes a long way on the flavor as well (although, you’ll want to watch the fat content and use good judgment when adding cheese).

Some of my favorite “mix-ins” for egg scrambles are:

• Onion (yellow, white, and/or red)
• Bell Pepper (red, orange, yellow for some sweetness or green for a bit of spice)
• Mushrooms
• Spinach
• Garlic
• Potatoes (not too much, as potatoes are starchy)
• Tomatoes
• Cilantro
• Italian Parsley
• Shredded cheese (watch the amount, as “wet” cheese is higher in fat)
• Parmesan cheese (the reduced-fat version is even better)
• Feta cheese (again, aim for the reduced-fat version, if possible)
• Deli ham/turkey/other lean meat
• Turkey sausage (lower in fat than its beef/pork equivalent)
• Salsa (add on top after your eggs are cooked)

I made a scramble last night (yes, I love eating eggs for any meal). I scrambled three eggs (discarding one of the yolks) with a little salt and pepper and put in diced onion, bell pepper, mushrooms, spinach, and ham (probably about 2 cups full of raw ingredients altogether, which cooked down quite a bit in the pan before mixing in with the eggs). After it was on my plate, I topped it off with a spoonful of salsa for additional flavor. Three words: it was awesome!

One tip I’ll add here is that sautéing your other ingredients beforehand will really bring out the flavors of your add-ins, and will also help to make sure they are cooked thoroughly before your eggs are done (I’m not a fan of “crunchy” onion bits).

If the scramble itself is not satisfying enough for you, try adding a slice of whole grain bread/toast, some fruit, yogurt, and/or cottage cheese on the side. Adding one or two of these items in will make your meal more filling without sacrificing the health value of the overall meal. (Remember, the focus should be on eating smart calories.)

How do you feel about the “incredible, edible egg”? Share your thoughts!

Thanks to Fitbuff.com and Weight Master for their support!

The answers will vary based on your workout goals. (Are you trying to add more muscle mass? Looking to improve the tone and shape of your muscles?) Keep on reading for some general guidelines about sets, reps, and weight that I use when planning my workout routines.

Sets: 3 is the Magic Number

You’ll find differing opinions on the number of sets (groups of repeated exercise moves), but the most common number I’ve seen and heard (and the number that I use) is 3. Doing only one or two sets of the same exercise tends to not wear your muscles out enough to promote significant strengthening, while performing too many sets tires you out so much that you are either unable to complete your later sets or end up using poor form to finish them. Three seems to be the consensus for a proper balance of muscle tiring and maintenance of good form.

You’ll want to rest between each set to give your muscles some recovery time so you can complete the next set well, but be careful not to wait so long that you undermine the “tearing” of your muscles that causes them to build back stronger. Aim for at least 45 seconds but no more than 90 seconds between sets. (I usually rest about 60 seconds in between.)
 
Reps and Weight: A Balancing Act

The general rule with reps (repetitions) and weight is that your sets should consist of lower reps and higher weight if you are trying to add muscle mass. Higher reps and lower weight is the combination for toning and shaping your existing muscles. Middle-of-the-road for rep counts and weight is good for general muscle development (mass and tone), rather than focusing on one end of the results spectrum. The numbers I generally use are as follows:

• Add mass: 6-8 reps (per set)
• All-around development: 10-12 reps
• Improve tone: ~15 reps

The amount of weight you are lifting can sometimes be a bit difficult to determine. You’ll want to keep the weight light enough that each rep is controlled and has a full range of motion (i.e., no jerking or swinging to start or complete the movement) and you can complete the full number of reps each set. However, the weight should also be heavy enough that the last 1-2 reps within your set should be a struggle to complete. Remember, you have to essentially “tear down” your muscles so that your body will build them back up bigger and stronger.

It’s best to vary your goals from time to time. For example, you may spend a couple weeks focusing on packing on muscle mass, then spend the next few workout sessions with reduced weight and increased reps to tone up your additional muscle. Another idea is to start with weight heavy enough that you can only perform 6-8 reps, then gradually increase those reps over subsequent workout sessions. When you are able to perform 12-15 reps per set with that weight, it’s time to move up.

Just as a closing thought, don’t worry if you have to unexpectedly adjust the weight or number of reps for the same exercise from workout to workout. Your general strength and energy levels will vary each day based on a myriad of factors (amount of sleep you got last night, what you’ve eaten that day, current stress levels, etc.), and may be capable of doing more or less weight/reps as a result. That’s another reason I advocate three sets per exercise, since it gives you two more sets to adjust and still get a good workout.

To help prevent this kind of caloric catastrophe, I’ve learned a few tricks in enforcing portion control and holding myself more accountable to what I consume. Keep reading to learn more about these portion control tips.

1. Drink water with your food. Water is a calorie-free way to fill your stomach temporarily. Drinking a glass or two with your meal or snack can help you reach that “full” feeling with less food. In addition, your body sometimes misinterprets thirst as hunger, and drinking water helps dissipate that feeling, where food would not.

2. Give your body time to acknowledge your food. I’m not advocating chewing the mysterious “28 times” before swallowing. However, eating more slowly does allow your body to register the food that you’re ingesting. Take time to savor your food, and not only will your meal be a more enriching experience, but you’ll end up eating less because you’ll start to feel full before getting ahead of your stomach.

3. Be conscious of your consumption. One of the dangers of eating while watching TV or a movie is that you are less aware of your eating. It’s amazing how powerful of an effect that awareness (or lack thereof) has on sating your hunger. When possible, try to separate your food from an activity where you would be too distracted from your eating. Conversations at the dinner table are not an issue, but a good action flick, a bag of chips, and a cozy couch is a recipe for trouble.

4. Avoid eating out of the container. Speaking of that bag of chips, one of the best tips for portion control is to actually separate out your portion! Eating straight from boxes and bags with multiple servings can lead to overeating, no matter how undistracted you may be. (“I’ll just have one more cookie…”) Dishing out your portion and then putting away the container makes you much more aware of your actions, should you choose to eat more.

What other ways have you found to prevent yourself from overeating?  Feel free to leave a comment and share!

This post focuses on describing some basic resistance training moves, and includes the muscle groups targeted by each exercise. If you are a new member at the local recreation center, reading up on these exercises will give you a good starting off point for planning out a good weight training regimen. And if you’re a bona fide gym rat, this article might be a helpful refresher in getting “back to basics” when it comes to lifting.  

1. Bicep Curl (Biceps). Arguably the most common weightlifting movement that comes to mind, the basic bicep curl involves bending (i.e., “curling”) your arm at the elbow towards your shoulder against resistance/weight. Varying how your wrists are turned during the movement will target different areas of your biceps. (Tip: Your lower arms past your elbow should be doing the moving. A lot of movement in your upper arm will “cheat” you on your workout by reducing the range of motion or allowing you to use momentum, rather than your muscles, to lift the weight.)

See an example of a dumbbell bicep curl here.

2. Tricep Extension (Triceps). Pretty much the opposite in movement to the bicep curl, the tricep extension is a straightening of your arm(s) from a bent position against the resistance. Common forms of this movement include sitting upright and lifting a dumbbell over your head or lying on a bench and extending a gripped barbell with arms past your head and the bench. (Tip: Keep your elbows in towards your body while extending to help isolate your triceps.)

See an example of a dumbbell tricep extension here.

3. Chest Press (Chest). Whether performing the typical bench press or a pushup, you engage your pectoral muscles by “pushing” resistance away from you with arms at a starting position to the side of your chest. You can focus on different areas of your chest by changing the angle of your arms’ movement as you press. For example, a “decline” chest press is done with your body on a bench angled so that your head is lower than your legs. In this position, your arms are moving more towards your legs as you push the weight away, focusing the resistance on your lower chest.

See an example of a barbell chest press here.

4. Shoulder Press (Shoulders). Sometimes called an “overhead press” or “military press,” you strengthen your shoulders as you push a weight/resistance upwards over your head. (Tip: You can work your abdominals some while doing this movement if you stand. Maintaining your balance while lifting the weight overhead will engage your core muscles.)

See an example of a dumbbell shoulder press here.

5. Rows (Back). The basic row exercise is done by pulling towards your torso against resistance. Typically, the row is done in a seated position with a machine, or can be done by standing in a bent-over position and pulling free weights towards your stomach. (Tip: Keep your shoulders back and stick your rear out behind you if you do a bent-over row. Doing so will help keep your legs under you to support your body and relieve stress on your back as you lift.)

See an example of a barbell bent-over row here.

6. Crunch (Upper abs). Similar to a sit-up, in that you lie with your back against the ground and knees bent. However, instead of pulling your upper body all the way so that your chest approaches your knees, you stop the movement once your shoulders are off the ground. Stopping there focuses on your abs for the entire movement, whereas doing the full sit-up can cause undue strain on your lower back and hips. (Tip: Focus on flexing/contracting your abdominal muscles, rather than using your arms or neck, to “pull” your upper body off of the floor.)

See an example of a weighted incline crunch here.

7. Leg Raise (Lower abs). To work on the lower area of your tummy, lift your legs towards your chest against resistance or gravity. There are lots of variations with respect to leg positions and body angles, but the general idea of raising our legs towards you is the same. As with the crunch above, make sure you are contracting your abs, not using your legs, to perform the movement.

See an example of a vertical leg raise here.

8. Squat (Quads, glutes). The squat involves pushing resistance with your legs away from your body and will work the front part of your upper legs (quadriceps) and your glutes (butt). This movement can even be done at home using your own body weight for the resistance as you “squat” down on your own legs and then return to a standing position.
 
See an example of a dumbbell squat here.

9. Leg curl (Hamstring). To work the back part of your upper legs, you can curl your legs towards your back against resistance. Many fitness centers have a machine that allows you to easily perform this movement.

See an example of using a leg curl machine here.

10. Calf raise (Calves). This exercise is done by bending at your ankles so that your feet point away from your body. Again this can be done with your own body weight (just stand on your tiptoes!), or can be done on a leg press machine or while holding additional weight to increase the workout on your calves.

See an example of using a calf press machine here.

There are plenty of exercise moves that I’ve left out here. (Off the top of my head, I can think of lat pulldowns, chest flies, and lunges.) However, this list is a good set of basic weightlifting moves from which to build your own workout. You can tap into a lot of other exercises by simply varying the angle, weight/resistance type, or starting position of the moves described here. In addition, look for more posts on this site in the future that talk about various muscle groups and exercises in more depth and specificity.

UPDATE: Now that you’ve read about the different moves you can perform at the gym, if you need help with figuring out the number of sets, reps, and weight for these exercises, you can check out some guidelines here.

Got any other favorite resistance training moves you want to share? Feel free to mention them in your comment below!

Thanks!

Read more about empty calories and better alternatives after the jump.

The sources of empty calories are probably not any surprise to you:

• Foods high in sugar (sweets, typical desserts, soft drinks)
• Refined or “white” grains (white flour, white rice)
• Foods high in saturated fat (butter, shortening, fatty cuts of meat)

These are items you should eat sparingly or, if possible (and I don’t really think it is completely) avoid altogether. Not only do these foods have little nutritional value beyond the calories they bear, they also actually work against your body’s natural health. Sugar and refined carbs, for example, raise your insulin levels and promote fat storage, while saturated fat raises your body’s cholesterol and increases your risk of heart disease.

The healthy alternative, then, is to consume nutrient-rich foods that give you “more bang for your buck” in the calorie department. I call these “smart calories,” since you are “spending” your calorie consumption intelligently. (“Full calories” seemed less appealing of a name). Here is a brief overview of various sources of smart calories:

• Seafood and lean meats. Fish, shellfish, and lean cuts of meat (such as chicken breast or lean ground beef) are a great source of protein, which helps fuel muscle development and gives your body energy to function. Salmon and (to a lesser extent) tuna are also good sources of omega-3 fatty acids, which have been attributed to a variety of health benefits ranging from an improved circulatory system to a stronger immune system to treating rheumatoid arthritis.
• Whole grains. Whole wheat breads and pastas are rich in fiber and other complex carbohydrates which take longer to digest. The result? You will feel fuller for a longer time, and you will have a sustained level of energy, rather than the “sugar rush” and subsequent crash that comes with eating sweets and drinking soda. Need another reason to go whole grain over white? Whole grain products also have more protein than their refined counterparts.
• Low- or non-fat dairy products. These are foods such as yogurt, eggs, and some cheeses (cottage cheese, ricotta, mozzarella, and provolone tend to be lower in fat). Sorry, ice cream does not belong here! Low-fat and non-fat milk products have calcium for your bones and protein for your muscles and for energy. Watch the added sugar content in your yogurt, and try to moderate your egg yolk consumption (egg whites alone are more ideal, but having some yolk ups the flavor factor, so I tend to not go completely “yolkless”).
• Fruits and vegetables. Fruits and veggies are natural sources of a lot of essential vitamins and minerals. Brightly-colored and/or leafy vegetables, in particular, are some of the most nutrient-dense foods in comparison to the number of calories they carry. Fruits are great as well, but the sugar they have, although natural and more healthy than refined table sugar, means they have a higher calorie count and should not be consumed too heavily.

These types of foods should form the core of your diet, as they will help you to feel full faster and for longer periods of time and will help you also get the other nutrients your body needs. I’d say it’s pretty unrealistic, however, to eliminate empty calorie foods from your diet completely. Let’s be honest. Those foods are popular because they taste so good, and while healthy meals can be delicious and tasty as well, there is just something about diving into the occasional bowl of ice cream or piece of chocolate cake that can’t be truly satisfied in any other way! I guess the moral, though, is to limit those indulgences to a healthy level. (I usually give myself either a “cheat” day or a couple “naughty” meals per week. Nothing too crazy, typically, but enough to allow me to enjoy the occasional empty calorie-fest without stress.)

Got any other ideas for “smart calorie” foods? Feel free to leave a comment or tell me about it!

1. Change in Body Fat = Calories Consumed – Calories Burned. This is the basic, if somewhat overly simplistic, math formula that you may have seen elsewhere. There are lots of methods and tips to addressing your body fat, but any long-term, healthy solutions for fat loss center around moderating your calorie intake and/or increasing how many calories your body uses. Ideally, you will at least be considering both factors.

2. The most effective and healthiest fitness plans address both diet and exercise. Whether you are looking to lose body fat, bulk up by adding muscle, or both, you will want to develop both proper eating habits and a good workout plan. Obviously, “proper” and “good” will be subject to your fitness goals, but you will delay or even miss out on meeting those goals if you neglect either of these two aspects.

3. Results take time. We live in a society where demand for immediate results is the norm. It’s hard to break that mentality when it comes to fitness, but that’s essentially what you have to do to maintain a positive attitude and focus. While it’s possible (even probable) to begin to see positive changes in your body and general health in just a few days, more dramatic results will normally take a few weeks or even longer, depending on your goals and personal situation.

“There are no shortcuts.” That’s probably the best way to describe the overarching idea behind these fitness fundamentals. Sure, there are ways to be more efficient about your fitness plan and reach your goals faster. That’s part of what this website is about: to help us all achieve our fitness goals more quickly so that we can still take care of all the other demands we have in our lives. But that doesn’t mean we can or should ever expect to get there without a genuine commitment of time and effort. I’m all about the “working smarter” rather than “working harder [or longer],” but either way, it’s still work!

Now that we’ve covered some very basic principles, expect to see more specific ideas and articles on incorporating fitness into your busy life. Hopefully, you’ll both find and share ideas that work for you as you peruse the rest of this site!