Triceps:  Turkey day is over, goodbye turkey arms

Triceps are the most important group to give your arms shape and definition, yet are often overlooked in favor of biceps. Here are some of my Tricep favorites:

Tricep Dip - Sit at the end of a bench, hands on the edge, fingers forward. Lift your butt off the bench, dip down and then back up again. Make sure you are dipping straight down and not going forward.  Beginners start with your feet close to your body and use your legs when your arms begin to tire.   For a more advanced exercise, place your feet on another bench, as shown here.

Tricep Kickback - Kneel same hand and knee on a bench, hold the dumbbell in your opposite hand and push your arm straight, moving ONLY from your elbow. Make sure you are holding your upper arm parallel to the floor and not moving your shoulder.

Tricep extensions/pushdowns -  Grab the cable bar shoulder width apart. Start with your hands on the bar at your elbow height and push down to your legs. The trick is keeping your elbows pointing down to the ground at all times, don't let them come up.  Also don't let your chest dip down as you push the weight.  The only thing that should move is the lower half of your arms.

Finally...you can train your muscles all you want, until you get the fat off the top of them, you'll never see them.  Keep a strict eye on the diet as well.

Illustrations are courtesy of TheTrainingStationInc.com

 

 

Niacin (Vitamin B3)
Niacin is a water-soluble vitamin, part of the vitamin B complex. 

 

Uses: Niacin is needed for cell respiration, the metabolism of carbohydrates, proper circulation, nervous system functioning, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, and as a memory-enhancer.  Specifically it may:

• Ease the severity of migraine headaches

• Alleviate gastrointestinal disturbances

• Help to lower blood pressure

• Act as a mild antihistamine

• Reduce cholesterol levels

• Reduce insulin requirements in some diabetics

• Reduce period (menstrual) pains

Dietary Sources:  Niacin can be found in Beef liver, Chicken, Meat, Nuts, Peanuts, Salmon and other oily fish, Sunflower seeds, Whole grains.

The body can make niacin from the amino acid tryptophan unless deficient in B1, B2, or B6. A B complex vitamin supplement helps ensure you are getting your daily needs.

Side Effects: A deficiency causes pellagra. Some cases of severe deficiency are indistinguishable from schizophrenia. Deficiency symptoms include: depression, dermatitis, fatigue, insomnia, irritability, loss of appetite, muscle weakness, swollen tongue.

Large doses can cause liver damage, peptic ulcers, and skin rashes. It  should only be used with medical supervision due to its potential for severe side effects. 

Recommendations:  The FDA's reference daily intakes is 19 mg (males) 14 mg (females). Specific recommendations depend on age, gender, and other factors such as pregnancy.

 

 

 

Holiday Breakfast on The Bayou

 

Ingredients:
> Nonstick cooking spray
> 1 cup chopped reduced-fat turkey sausage (free range)
> 1/4 cup sliced green onions
> 1 large clove garlic, minced
> 1-1/2 cup egg substitute
> 3 tablespoons organic skim milk
> 1/8 teaspoon red pepper
> 1/8 teaspoon black pepper
> 1 can (14.5 ounces) chopped tomatoes with jalapeno peppers, drained
> 3 English muffins, toasted
> Hot pepper sauce

Directions:
Spray 10-inch skillet with cooking spray.  Cook and stir sausage, onions and garlic until tender-crisp.  

 

Meanwhile, combine egg substitute, milk and peppers.
Pour into skillet. Cook without stirring until mixture begins to set on bottom and sides. Lift and fold partially cooked eggs so non-cooked portion flows to bottom of pan.

 

In a separate dish, warm tomatoes. Divide egg mixture evenly over muffin halves. Spoon tomatoes over each. Serve with hot pepper sauce.  Makes 3 servings.

Nutrition info per serving:
Calories: 140
Carbohydrates: 16g
Protein: 12g
Total fat: 3g
 

 

 

 

 

Holiday Get-Together

Jimmy Buffet's Margaritaville

Thursday, Dec. 16th,  7:30

Everyone come!  RSVP

 

 

 

 

 

Smokey Bones

They don't offer nutrition information on their site but they do show their menu.  If I were going to eat there, what would I recommend???

 

Grilled Chicken and Black Bean Quesadilla (REQUEST: no cheese)

Sierra Chicken with Steamed Broccoli*

Grilled Lime Chicken Breasts with Corn*

Grilled Atlantic Salmon with Asparagus*

Grilled Chicken Sandwich with Steamed Broccoli*

Veggie Burger (REQUEST: no cheese) with Steamed Broccoli*

House Green Salad with Chicken or Shrimp and fat-free dressing

Chicken Cobb Salad (REQUEST: no bacon, no cheese, and fat-free dressing)

Chopped BBQ Chicken Salad

Sliced Turkey Breast Platter with Broccoli* and Asparagus*

BBQ 1/2 Chicken Platter, all white meat, with Corn* and Broccoli*

 

*I know their vegetables come with oil or butter, ask for them without either.