Month: July 2015

Cardio is one of the big three in the game of changing your body, the way I look at it there is diet, cardio and weights.

The diet is self explanatory, the cardio is to burn calories before and after the cardio workout and weights are to create more muscle which automatically needs more calories just to maintain.

I will try in the future to add info on individual types of cardio training but for now just want to outline how, when and what kind of exercise counts.

How To Do Extra Unexpected Cardio

 

Firstly any time that you do 20 minutes or more exercise that does not hurt your muscles I consider it a cardio workout so examples would be biking, walking, running or even sports such as Tennis or Golf or Ballroom dancing.

I try to make sure that I do some kind of cardio every day just to get my blood flowing and to get away from other distractions such as TV or computers.

Another important thing to try to do is to change up your cardio from day to day just for variety more than anything.

The best time to get a cardio workout is in the morning.

I myself ride a bike to work 25 minutes each way in the morning and afternoon and I think of this as a double whammy for one extra reason here.

One of the main reasons that I like this is that when you have a workout of any kind in the morning it will raise your metabolism for 12 hours afterward, now most of the calories that you burn would likely be during the workout but I know that I feel better for hours after my ride compared to a non riding day.

Here is a breakdown of the calories consumed during some activity; it is OK to just compare them more than trying at this point to deduct them from your caloric intake per day.

Calories Burned Per Hour Per Body Weight

There are many ways to fit this cardio into your day and if the morning does not work, or you want to kick your body into high gera, then a cardio workout in the evening can be a great way to improve your health.

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We had this for dinner a couple of nights ago. My wife hates to eat any kind of greasy meat so we are always looking for more low fat recipes then just having chicken or turkey chicken.

This recipe, which is modified from another one that my wife found in a book was fantastic with lots of taste and a really smooth texture, moist and not dry at all.

The recipe takes advantage of our crockpot which is nice but I get hungry just smelling the food around the house all day.

Originally this was a sandwich recipe but we had it over rice instead.

Crockpot Orange BBQ Pulled Pork

Prep: 10 min. Total: 7 hours 10 min.

• 1 cup Kraft Original barbecue Sauce
• 1/4 cup Kraft Pure Orange Marmalade
• 1 boneless pork loin

MIX barbecue sauce and marmalade. Place meat in slow cooker; top with barbecue sauce mixture. Cover with lid.

COOK in the crockpot on LOW for 8 to 10 hours (or on HIGH for 4 to 6 hours].

Remove meat from slow cooker; cut into small pieces or shred with fork. Return meat to slow cooker; stir until meat is evenly coated with the barbecue sauce mixture.

SUBSTITUTE: Switch up the flavor by using Bull’s-Eye BBQ Sauce instead of the Kraft Original BarBQ Sauce.

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What a timely article I was sent this week. Just in time for the American 4th of July weekend I got these barbecue safety  tips to help us all to stay safe.

Barbequing is one of America’s favorite pastimes, especially during Fourth of July weekend. However, it’s hard to believe that this enjoyable and easy meal option can cause food poisoning and even cancer! ChicagoHealers.com Dr. Martha Howard M.D. provides the following tips for barbecue safety during summer grilling:

Barbecue Safety Hazards:

• An April 2006 presentation at the American Association for Cancer Research showed that when PhIP, a barbecue/char chemical, was added to rats’ food, they developed cancerous changes in their intestines, spleens and prostates within four weeks.
• HCAs, heterocyclic amines, are also produced when meat is charred. This compound can increase the risk of breast, stomach, colon, and prostate cancer.
• PAHs, polycyclic aromatic hydrocarbons, are produced by smoking fat from chicken, fish or meat and can damage lung, liver, skin and kidney tissue.

Tips for Safe Barbequing:

• Clean the grill: get rid of the old fats left over from previous meals.
• Avoid petroleum starters for charcoal: If you use charcoal, use a wood starter and stack your charcoal up in a 2 pound metal can with the ends cut off. Lift off the can with tongs and spread out the coals when they are well started.
• Proper timing: Avoid a time gap between opening the valve and starting the grill.
• Wash your hands: Keep your hands clean and use separate plates and cutting boards for raw and cooked meats.  Be sure to wash hands again before putting on long, heat-proof barbecue gloves.

• Trim meat: Trim most of the fat from meat; less fat means fewer PAHs.
• Use marinades: This protects the meat from charring.  Put the marinade on, and refrigerate until use. Don’t let meat sit out.
• Pre-cooking: Use pre-cooking prior to grilling, especially for items like raw brats. Avoid taking burgers, chicken or other meats directly from the freezer to the grill.
• Cutting techniques: Cut meat and chicken into smaller pieces so they cook through.
• Flipping: Turn down the fire, and turn your burgers, steaks, chops, or chicken often, so they cook through, and come out golden brown.
• Meat thermometer: If you are cooking a thicker portion of meat or chicken, use a meat thermometer.
  • Chicken:  165 degrees
  • Hamburger: 160 degrees
  • Pork: 150 degrees
  • Hot dogs: 140 degrees
  • Steak: 145 degrees for medium rare and 160 degrees for medium.
• Cleaning up: At the end of the barbecue, be sure to put out your charcoal completely, and if you are using propane, be sure the valve is turned off.

These are some great tips to keep in mind for barbecue safety this weekend as well as throughout the summer.

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