An easy twist on the traditional Greek sandwich.
Ingredients:
- 2 Tbsp quick cooking (10 minutes) brown rice (makes 1/2 cup cooked)
- 4 oz. beef sirloin steak, trimmed of fat
- 1 cup fresh green beans
- 1 whole wheat pita pocket
- 2 Tbsp chopped tomato and onion
- 1 Tbsp raisins
- 1/2 Tbsp chopped almonds
Instructions:
Cook rice according to package instructions. Preheat oven on broil setting. Cook steak in broiler pan on top rack of oven for 4 minutes on each side for medium doneness. Place green beans in a microwave-safe dish with 1/4 cup water. Cover and cook in microwave on high for 3 or 4 minutes. Slice beef into thin trips and stuff into pita halves with tomato and onion. Toss cooked rice with raisins and almonds. Drain water from cooked green beans.
Calories: 500
Protein: 37 grams
Carbohydrates: 66 grams
Fat: 11 grams
Saturated Fat: 3 grams
Total Prep Time: 20 minutes
Filed under Recipes by on Apr 3rd, 2010. Comment. 
Don’t let lack of time be an excuse for not building muscle.
Do you think you don’t have time to build muscle? I don’t think you are being honest with yourself.
There are 24 hours in a day, and you don’t have to spend 11 of them playing video games or watching TV. Everyone should be able to spare at least 30 minutes a day to accomplish a burning desire of building muscle.
On days that you don’t have a full hour to get to the gym, you could at least cut that in half. Here are the steps to building muscle in only 30 minutes per day, at the gym.
- Get in the gym and get fully warmed up for 5-10 minutes.
- Get in a warm up set of 15 reps on nine different exercises, covering all major muscle groups.
- After your warm up sets, perform one set of each of the different exercises for at least six reps to failure
That’s it. If you are properly warmed up, you can lift one set per muscle group. When you lift those sets with max intensity, you can still stimulate enough muscle fiber and cause a release of enough muscle building hormones, to make it a successful muscle building workout.
For a complete muscle building plan, check out the best way to gain muscle on the internet today. Also, right now, you can get The Mental Edge Muscle Building Program’s 7 Part Muscle Building Guide for Free.
Filed under Workouts by on Apr 5th, 2010. 2 Comments.
This fresh take on halibut is sure to please.
Ingredients:
- 5 oz. raw halibut fillet
- 2 tsp extra-virgin olive oil
- 1 medium sweet potato
- 1/2 cup raw mushrooms
- 1/2 cup raw asparagus
- 1 cup fresh spinach
- 1 Tbsp walnuts
- 1Tbsp dried cranberries
- 1 Tbsp low-fat feta cheese
- 1 Tbsp balsamic vinegar
- 1 Tbsp capers
- 1/2 tsp cinnamon
Instructions:
Place halibut on broiler pan, brushed with 1 tsp olive oil and broil for about 10 minutes or until it flakes easily with a fork. Wash sweet potato and prick four times with a fork. Cook in microwave on high for 4 or 5 minutes. Saute mushrooms and asparagus in a pan with 1 tsp olive oil. Toss spinach with walnuts, cranberries, cheese, vinegar and remaining olive oil. When halibut is done, top with mushrooms, asparagus and capers. Sprinkle sweet potato with cinnamon.
Calories: 500
Protein: 39 grams
Carbohydrates: 47 grams
Fat: 18 grams
Saturated Fat: 3 grams
Total Prep Time: 20 minutes
Filed under Recipes by on Apr 7th, 2010. Comment.
I was in GNC a few days ago and heard some 18 year old, thug looking guys talking to each other. One was telling the other about how when his cousin was in prison, all he did was eat fish oil pills all day and he “got huge.”
I believe it. I’m sure he ate a ton of fish oil pills, but I doubt that’s what caused him to “get huge.” I’m sure the fear of prison and everything that goes with that might have had something to do with his motivation to workout the way he did. Prisoners have nothing else to do but workout, eat, sleep, and swallow fish oil pills. If we could do those things all day, we would “get huge” too.
I don’t want to take all of the credit from fish oil, I just want to make it clear that no supplement is fully responsible for muscle gains. The truth is that fish oil is a very important supplement. It’s one of the most anti-inflammatory substances on earth.
Omega 3 fatty acid found in fish oil protects your joints, your heart, and your brain. Studies show that they might even help improve you mood and increase metabolism.
One problem with fish oil supplements, is that they might leave a fishy aftertaste. You could try putting the pills in the freezer for an hour and then swallowing them frozen. Being frozen slows the oil’s breakdown in the body. Also, take them with food. That seems to reduce the fishy, burping aftermath. If that doesn’t work, just upgrade to a higher quality product. The better, usually more expensive supplements, are more fresh and less likely to have a bad aftertaste.
Filed under Supplements by on Apr 13th, 2010. Comment.
This is so fast and easy to make. It will surely satisfy your pizza craving without loading up on the fat and grease.
Ingredients:
- 1 whole grain hot dog bun
- 2 Tbsp no-salt-added canned tomato sauce
- 2 Tbsp part-skim mozzarella cheese
- 2 Tbsp black olives
- 2 Tbsp mushrooms
- 2 oz. fresh deli skinless chicken breast, diced
- 1/2 cup shredded cabbage
- 1/2 cup shredded carrots
- 2 Tbsp balsamic vinegar
- 1 tsp extra-virgin olive oil
- 1 orange
Instructions:
Top each half of bun with chicken, tomato sauce, cheese, olives and mushrooms. Heat under broiler or in toaster oven until cheese melts. Toss cabbage and carrots with vinegar and olive oil. Enjoy orange for dessert.
Calories: 450
Protein: 16 grams
Carbohydrates: 52 grams
Fat: 22 grams
Saturated Fat: 4 grams
Total Prep Time: 8 minutes
Filed under Recipes by on Apr 16th, 2010. Comment.
