Exercise Spotlight:
Biceps that SHOUT!
Vitamin Update:
B7, Biotin
10 Minute Recipe:
Crab Stuffed
Portobello Mushroom
Fast Nutrition:
Tropigrill
Healthy
Habits:
Omega 3's
for your Heart
Client of the Month:
Rebecca
August Savings:
Buddy Training
Grocery Item of the Month:
Snyder's Multigrain
Pretzel Sticks
Biceps that SHOUT!
If you want biceps that scream "I'm fit!",
try these exercises that are sure to make them shape up.
Standing Hammer Curls
-
Stand with head straight
forward feet together. Knees should be soft.
Dumbbells are held at arms length, palms in, at
sides of upper thighs.
-
Curl dumbbells straight up
from thighs, keeping the base of the dumbbells
pointed toward the floor.
-
Return to starting position.
Make sure upper arms are pressed to upper torso
throughout exercise.
Standing Barbell Curl
-
Hold barbell in both hands,
shoulder width apart and palms up. Hold barbell at
arms length against upper thighs.
-
Curl barbell up in
semicircular motion until bicep muscle peaks
(reaches its highest point). For some it will be
when forearms touch biceps, for others it may be
sooner. Remember as in all curls, keep upper arms
close to upper torso.
-
Lower barbell to starting position. Do not let it
rest, but start right up again. This will help maintain
resistance on your bicep.
Reverse Standing Barbell Curls
-
As with the regular bicep
curl, hold the barbell in both hands, except this time
with palms down.
-
As with the regular bicep
barbell curl except, as with the starting position,
your palms are facing down.
Standing Cable Bar Curls
-
With a short bar attached the
lower cable, hold bar in both hands, palms up. Let
bar rest on upper thighs.
-
Curl until forearms touch the
biceps. Be sure that your elbows stay planted
at your side and do not move forward throughout the
motion.
-
Lower slowly to return to
starting position.
Biotin
(Vitamin B7)
What does it do?
Also known as vitamin H, Biotin is
a water-soluble member of the B-complex group of
vitamins.
Biotin promotes normal
health of sweat glands, bone marrow, male gonads, blood
cells, nerve tissue, skin, and hair. In the body, biotin is
found in low concentrations in the brain, liver and
muscle tissue.
Biotin supplements may improve
thin, splitting, or brittle toe and fingernails as well
as hair health. Biotin has been used to combat alopecia
(partial or complete loss of hair) in both children and
adults although there is no substantial evidence for
these claims.
Biotin has also been used to combat premature
graying of hair, though it is likely to be useful only
for those with a low biotin level. Biotin has been used
for people in weight-loss programs to help them
metabolize fat more efficiently.
Sources of Biotin (B7):
Brewer's Yeast
Egg yolk
Kidney
Liver
Soy flour
Rice bran
Wheat bran
Fresh vegetables
Beans
Mushrooms
Nuts
Saltwater Fish
Intestinal bacteria produce a small
amount of biotin, which may be absorbed and contribute
to daily needs.
RDA:
It's estimated minimum daily requirement is between 30
mcg to 300 mcg.
Deficiency: Biotin
deficiency is rare but people can become deficient
through long-term use of antibiotics
or when too many raw egg whites are consumed. A
balanced diet usually contains enough biotin.
Biotin deficiency results in fatigue, depression,
nausea, muscle pains, hair loss, anemia, skin problems,
insomnia, and high cholesterol.
Crab
Stuffed Portabella Mushrooms
Ingredients:
I Can't Believe Its Not Butter
Spray
1 Tbsp crushed garlic (I keep a jar on hand at all
times)
1 C celery, finely diced
1 C onion, finely diced
1/4 tsp black pepper
2 tsp
parsley
1/4 C Italian bread crumbs
2 C cooked and shelled crabmeat, (I buy Phillips in the
plastic containers in the fish section, its pricey but
better than other options)
2 portabella mushrooms
2
Tbsp
fresh grated parmesan cheese
Directions:
-
Sauté garlic and onion in ICBINB spray in medium
nonstick skillet over med or med-low heat.
-
Add celery and onion and continue cooking until
tender but not mushy.
-
Add pepper, parsley and bread crumbs.
-
Carefully fold in crab meat.
-
Meanwhile, remove spores from mushrooms and place
upside down in a baking dish. (I used a cookie pan
covered with tin foil).
-
Spoon crab stuffing onto mushrooms, dividing evenly
between the two. Spray outside of mushrooms with
cooking spray.
-
Sprinkle tops with one tablespoon fresh grated
parmesan cheese (I used lowfat provolone (a very
thin slice which I put on a few minutes before the
end of cooking b/c it was all I had).
-
Bake, uncovered at 350 for 13 - 15 minutes.
-
Serve with a fresh garden salad or sautéed
vegetables.
(If you find the bread crumbs aren't sticking, you
can use 1 egg white to help bind the mixture)
Tropigrill (Pollo
Tropicale)
Chicken TropiChop®
w/Yellow Rice & Vegetables
341 calories
5 fat
50 carbohydrates
23 protein
AVOID:
Pork TropiChop
Max® w/White Rice & Black Beans
1273 calories
49 fat
147 carbohydrates
70 protein
