Monthly Archives: August 2012

Listen Up!: Toning Requires Weight Training

All of us want to “tone” our muscles to achieve a cut, fit look. But what exactly is “toning”? Let me clarify a little: The word “toning” has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance.

You can’t actually build muscle mass unless you’re eating more calories than you’re burning, but you can tone a muscle to make it leaner. To tone your muscles, you should weight-train four days a week, working each muscle group twice a week. After you work a particular muscle group, you should give it two days of rest before you focus on it again.

Here’s a sample toning program that works each muscle group without overdoing it:

Monday: Work the chest, shoulders, triceps, quads, upper abs, obliques.

Tuesday: Work the back, biceps, hamstrings, glutes, lower abs.

Wednesday: Rest.

Thursday: Work the chest, shoulders, triceps, quads, upper abs, obliques.

Friday: Work the back, biceps, hamstrings, glutes, lower abs.

Saturday: Rest.

Sunday: Do a cardio-only workout.

Remember: Exercise is the architect, but recovery is the builder. You have to give your body adequate recovery time to heal itself and grow stronger. If you work out too often without resting, you’ll just break your muscles down.



Afraid of Bulk?

Women always tell me that they feel hesitant about toning exercises that require weights because they’re afraid of building bulky muscles. Hear me out, ladies: It’s extremely difficult for women to gain muscle mass simply by doing toning exercises — we don’t have the testosterone that guys do that lets them build mass. Using weights to tone your muscles will make you look trim and terrific, not big and bulky.


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Avocado Oil – The New Olive Oil

If you are like a lot of other people, you have become more careful about the type of oil you cook with. Olive oil is a healthful choice because it provides a mild anti-inflammatory benefit and reduces “bad” low-density lipoprotein (LDL) cholesterol. But there are other healthful options, including avocado oil, which is pressed from the fleshy pulp of the avocado. If you find that the flavor of olive oil overpowers or doesn’t complement the taste of other ingredients in a dish, try avocado oil, which has a more subtle flavor than olive oil, smooth with a hint of pepper.

Nutritional benefits: Avocado oil contains the same amount of oleic acid, a healthful monounsaturated fat, as olive oil—about 9.5 grams per tablespoon—and just slightly more calories. It is cold-pressed without the use of solvents, and its acid content is comparable to that of extra-virgin olive oil. Like olive oil, avocado oil contains beta-sitosterol, a plant sterol (known to be healthful for the prostate) and small amounts of vitamin E and antioxidant carotenoids.

Ways to use: You can use avocado oil in homemade salad dressings or when sautéing fish or chicken. One advantage: Avocado oil has a higher smoke point than olive oil. This means that you can cook with it at higher temperatures (as high as 500°F). Olive oil reaches the smoking point at about 400°F.

Flavors: In addition to pure avocado oil, it can be infused with rosemary or basil. An 8.5-ounce bottle (plain or infused) sells for about $11 to $13. Olive oil sells for between $8 and $20 for the same-sized bottle. Avocado oil can be purchased online and at many grocery stores.

Source:  Mark A. Stengler, NMD, is a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. Dr. Stengler is author of the Health Revelations newsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), founder and medical director of the Stengler Center for Integrative Medicine in Encinitas, California, and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon.


Posted by on August 30, 2012 in Health and Science


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Wow! Who Knew All The Things You Could Do With Coffee

To many, that morning cup of coffee is a ritual — an obsession, even. A solid 80 to 185 mg of caffeine per cup can kick start a morning, and it’s got even more benefits beyond the jolt. Each day 100 million American adults drink the elixir that’s been linked to improved mood, a lowered risk of some cancers, and increased calorie burn. Think coffee has no place past the mug? Here are some sneaky ways to get it into any diet.

1. Energy Smoothie

When iced coffee doesn’t do the trick, blend some Joe in a smoothie. Try a “ban-offee” version by blending ¾ cup of cooled coffee, a frozen banana, ¼ cup milk (of your choice), and a touch of maple syrup for a jolt with banana’s superfood powers. Extra perk: The potassium in bananas helps to replenish electrolytes lost from a night of boozing.

2. Coffee Muffins

Get ready for coffee cake’s younger and cuter (pre-portioned) cousin. Preheat an oven to 400 degrees, and spray a muffin pan with cooking spray. Mix 1 cup of strong, cold coffee, ½ cup sugar (or another sweetener), 2 eggs, and a cup of plain yogurt. Add 2 ½ cups of whole-wheat flour (or instant oats!), and two teaspoons of baking powder until just combined. Bake for 15 to 20 minutes.

3. Mocha “Puddin’’

Mix up a cup of plain yogurt with 2 tablespoons of unsweetened cocoa powder, and a tablespoon of instant coffee, and whip it up ‘til the coffee dissolves. Sweeten it to taste, and add some vanilla extract for an extra zing. Top the mock pudding with some nuts or berries!

4. Coffee Rub

The dark acidic tones of coffee pair well with dark meats like duck, beef, and lamb. Rub freshly ground coffee beans (the darker the roast, the more potent the coffee flavor), with a touch of coarse pepper on to a meat of choice. Pro Tip: Throw it all in a plastic bag and shake it around for a mess-free even coating.

5. Perky Marinade

Coffee’s not just for sweet stuff. Soak some steak in coffee for an hour or more before it hits the grill for tender, smoky meat without the not-so-glamorous nutrition stats other marinades have.

6. Balsamic Coffee Reduction

This tasty glaze is an easy and delicious addition to any salad (and especially tomato and mozzarella based ones). Combine 1 cup of coffee, 1/3 cup of balsamic vinegar, a pinch of salt, and the zest of a lemon to a small saucepan and simmer over medium-low heat until the mixture thickens to coat the back of a spoon. Drizzle away!

7. Frappe-Pops

Mix up a milk of choice, a teaspoon of instant coffee, and a touch of agave nectar (or preferred sweetener) in w bowl. Pour the mixture into popsicle molds (empty cups will do, too) and freeze. After freezing for an hour, insert popsicle sticks, and continue to freeze until solid (about another hour or two).

8. Pick-me-up Oats

Prepare one serving of plain ol’ oatmeal (or a whole pot if you’re cooking for the week). Mash up half a banana with 1 teaspoon of instant coffee, a splash of vanilla extract, and ¼ cup milk. Add the oats (or a hefty scoop from your big pot) and stir to combine. Heat for 1-2 minutes, or eat it chilled when the weather’s hot for a high fiber breakfast that’s been shown to lower blood cholesterol levels, aid in digestion, and improve metabolism.

9. Raw Energy Bars

Toss a handful of favorite nuts in a food processor and pulse until it reaches a fine sand-like texture. Add a few chopped dates, 2-3 tablespoons ground coffee beans or instant coffee, and a pinch of sea salt and pulse until the mixture begins to come together. Slowly add a few drops of water until the mixtures becomes a little doughy. Spice it up with some mix-ins: shredded coconut, cocoa powder (packed with antioxidants), or cacao nibs are great options. Scrape the mixture onto a pan lined with parchment paper and press it flat. Chill for 1-2 hours before serving.

10. Chocolate Covered Beans

We mean the espresso kind, not lima. Grab a good dark-roast bean, and a good quality chocolate (milk, dark, or a mixture). Chop up the chocolate, and microwave on low, stirring every 10 seconds until completely melted. (Tedious, but worth it!) Pour the beans into the chocolate and remove one-by-one with a fork, drop the dipped beans onto a wax paper lined cookie sheet. Keep ‘em separated; otherwise you’ll have coffee bean clusters!

11. Coffee Cubes

Keep that iced coffee strong as steel by using coffee ice cubes to keep it cool. Simply fill an ice cube tray with cooled coffee, and freeze. Pop out the frozen cubes and let them melt into your coffee, and say goodbye to watered down coffee.

12. Coffee Granita

Granita, Granada. We know you might not believe us, but this one only has two ingredients. Brew up some coffee and add agave nectar to taste. Taste it before freezing (you’ll want it a little sweeter and stronger than normal drinking coffee). Pour the coffee into a shallow baking pan, and pop it in the freezer. Pro tip: It’s easier when the liquid is only about an inch deep. Every 30 minutes, use a fork to scrape the icy coffee into crystals, until all of the coffee is crystallized.

13.Banana Coffee Ice Cream

Ice cream in 4 ingredients. ‘Nuff said. But just in case, here are the instructions: In a blender or food processor, combine 2-4 ripe frozen bananas, 2-4 teaspoons instant coffee (depending on how strong you like it), ½ cup chopped dark chocolate (optional), and 1/8 cup almond milk. Pulse until the mixture gets going, and then blend until smooth. (Note: You may need closer to ¼ cup milk if the blender is having a hard time pulsing up the ingredients.) Pour into a Tupperware container (about 1 quart in size) and freeze to harden up the ice cream before scooping!

14. BBQ Sauce with a Buzz

Combine ½ cup ketchup (we recommend choosing a low-sugar, low-sodium brand), ½ cup brewed coffee, 1 tablespoon of brown sugar, and ½ a teaspoon each of onion powder, garlic powder, and chili powder in a small saucepan. Bring to a boil. Reduce heat and simmer for 10 minutes until it thickens up. Stir in ½ teaspoon each of black pepper, balsamic vinegar, and low sodium soy sauce.

15. Coffee Cocktail

This list simply would not be complete without a cocktail. For a late night pick me up, combine ¼ cup chilled espresso, 2 tablespoons of rum (white or spiced), and 1 tablespoon of sweetened condensed milk (it’s just a little). Shake well and strain into an ice-filled glass.






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10 Million People In The USA Have Corn Allergies?

English: A display of six ears of field corn w...

Recently, some family friends of ours have been dealing with some difficult food allergies that their children have. Because of this, my interest was really piqued when I came across a little snippet in “The Stockman Grassfarmer” about corn allergies.

According to the article, there are an estimated 10 million people in the United States with a corn gluten allergy. That alone isn’t very interesting until you realize that 75% of all processed foods have some form of corn in them, and 50% of the sweeteners are made of corn. When you put all of that together, you can see that it is difficult for those 10 million Americans to find food they can eat.

This news also highlights another one of the benefits of grass-fed beef, although it is important for everyone involved to know that it is 100% grass-fed because sometimes even trace amounts of corn can cause a reaction. If you are interested in reading more about corn allergies, check out this site and its list of corn allergens. You will see that it is a very long list.

Also, if you are someone who deals with a corn allergy, I would like to hear about how you deal with it.

Read More


Posted by on August 28, 2012 in Health and Science


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Big Booty Workout

I’m in!

Femme Fitale™ Fit Club Blog

If you want that round firm derrier – do this entire workout 3 times twice a week for 1 month!

Who is ready to work for what they want?  Let’s GO!

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Wheat/Corn/Gluen-Free Tortilla Recipe

3 Tbsp ground flaxseeds

1/4 tsp baking powder

1/4 tsp onion powder

1/4 tsp paprika

pinch salt

1 Tbsp coconut oil, melted, plus more for greasing

1 Tbsp water

1 large egg


Mix together flaxseeds, baking powder, onion powder, paprika, and salt in a small bowl.  Stir in 1 tbsp of coconut oil (melted).  Beat in egg and water until blended.

Grease microwave-safe glass or plastic pie pan with coconut oil.

Pour in batter and spread evenly over the bottom.

Microwave on high for 2-5 minutes until cooked.  Let cool 5 minutes.


Source:  Wheat Belly, by Willaim Davis, MD




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10 Ways To Fab Abs

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