me -

everything & anything that motivates me to be healthy.... day in, day out.

Tuesday, May 31, 2011

May 31, 2011

exam week then holiiiiiiiiiiiiidays :D.... sort of.  gotta catch up on Exercise Physiology *sigh* :P

cooked this simple yummy dinner last night:
Honey Garlic Pork Chops
1/4 + 1/8 cup honey
3 tbsp soy sauce
6 cloves garlic, minced
6 pork loin chops, boneless, trimmed of excess fat

In a shallow dish, whisk together honey, soy sauce and garlic.
Coat chops in mixture.
Reserve left over honey mixture for basting.
Place chops on greased grill over med high heat, close lid and cook. basting 2 times.

Number of Servings: 6

Nutritional Info

  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 214.5
  • Total Fat: 6.0 g
  • Cholesterol: 50.8 mg
  • Sodium: 544.2 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 0.2 g
  • Protein: 20.9 g
 (I served it with brown rice & steamed carrots and broccoli)


    Think that your weekly set of push-ups is all you need to increase your pectoral strength and tone? Think again. Working your chest from multiple angles and incorporating isolation moves (exercises that solicit one joint) as well as compound moves (you guessed it – those that involve multiple joints) is important for optimal functionality. Try this three-move routine today, and be on your way to stronger pecs in just three weeks!
    What you’ll need: a cable machine, an incline bench, a barbell and two dumbbells

    What to do: three sets of 12 to 15 reps per move

    When to do it:
    twice per week on nonconsecutive days

    Incline Bench Press

    Target Muscles: pectoralis major (clavicular aspect)

    Set Up: Position yourself on an incline bench set to a 35-degree angle. Grab the barbell on the rack above you with a slightly wider than shoulder-width grip. Lift and lower it toward your chest until it is an inch or two from your body [A].

    Action: Extend your arms to raise the bar above your body until your arms are straight but unlocked. Hold for one count, then slowly lower back to the start. When your set is done, return the bar to the rack [B].

     Cable Crossover

    Target Muscles: pectoralis major (sternal aspect)

    Set Up: Stand in the middle of a cable machine with two handles attached to the high pulley on either side. Stagger your legs and grab one handle in each hand as shown [A].

    Action: Maintaining a small bend in your elbows, bring your arms together in front of your chest, crossing one hand overtop of the other. Contract your pecs as you hold for one count, then slowly return to the starting position [B].

    Incline Chest Flye

    Target Muscles: pectoralis major (clavicular aspect)

    Set Up: Sit on an incline bench adjusted to about 35 degrees. Extend your arms, keeping a slight bend in the elbows, so they are aligned with your shoulders [A].

    Action: Hinge from your shoulders to bring the dumbbells together above your chest. Hold for one count, then lower back to the start [B].

    BONUS: Have room for more? Immediately after your flyes, drop to the floor and perform as many push-ups as you can do (keeping your hands wider than your shoulders) to really exhaust your resilient chest muscles.


    For optimum health, you want your HDL cholesterol to be...

  • High (greater than 60 mg/dL)
  • Low (less than 40 mg/dL)
  • Somewhere in between
 ANSWER: High!


HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease.  
 (eat foods with omega 3 healthy fats such as nuts, fish and chia seeds)


True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.




A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants. 


True or False: Depression is caused by a chemical imbalance in the brain.




The causes of depression are complex and overlapping. In fact, one true cause is not known. Low serotonin levels are a symptom of depression, but there is no proof that low levels of serotonin actually cause depression.


How many calories does a single gram of fat provide?

  • 1 calorie
  • 3 calories
  • 4 calories
  • 7 calories
  • 9 calories
ANSWER: 9 calories!
One gram of fat contains 9 calories.1 gram of protein and carbohydrates contain only 4 calories.




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