Orange County Fitness Trainer, Darren Irving

Fat Burning Workout Tips

2008-12-11T22:20:00.000-08:00

Below, I have listed some of the most effective ways to get lean and toned.

1) Train explosively. By including intense sprinting, jumping, and Olympic style lifts, you burn considerably more calories than working out at a slow pace.

2) Lift without support. This means that when possible, you should do exercises standing or unsupported. For example, instead of doing seated leg extensions on a machine, you can do walking dumbbell lunges.

3) Workout using free weights. Using free weights such as dumbbells allows you to correct muscle imbalances and increase range of motion.

4) Perform compound exercises. This involves performing two exercises in one. An example of this is seen in the dumbbell squat and press. This exercise combines squats and shoulder press in one movement. Compound exercises are great for building muscle and decreasing body fat.

Balsamic Grilled Chicken & Vegetables

2008-07-18T23:46:00.000-07:00

INGREDIENTS

1/4 cup balsamic vinegar

2 teaspoons olive oil

1 1/2 teaspoons garlic, minced

1/2 teaspoon dried rosemary, crushed, crumbled

1/2 teaspoon dried oregano

1/2 teaspoon coarsely ground black pepper

1 pound boneless, skinless chicken breasts

2 red potatoes, quartered lengthwise and cooked

2 red onions, cut into 6 wedges

1 sweet yellow pepper, cut into 2-inch (5 cm) strips

1 sweet red pepper, cut into 2-inch (5 cm) strips

Preparation
In a 9 x 13-inch (3-L) glass baking dish, combine the vinegar, oil, garlic, rosemary, oregano and pepper. Add the chicken, turning to coat with the marinade. Cover the chicken and refrigerate for at least 30 minutes.

Add the potatoes, onion wedges and pepper strips to the marinade.

Coat a grill rack with nonstick spray. Fire up the grill and heat for 10 minutes. Place the rack on the grill. Arrange the chicken and vegetables on the grill, reserving the marinade.

Cook, turning the chicken and vegetables occasionally, and brushing with the reserved marinade, until the chicken loses its pink color throughout and the vegetables are tender, 8 to 10 minutes.

Nutritional Info

Calories:	309 calories
Carbs:	38 g
Sodium:	89 mg
Fat:	4 g
Protein:	30 g
Fiber:	5 mg
Cholesterol:	66 g

Quick & Healthy Lunch Recipes

2008-07-17T09:10:00.000-07:00

Lunch

Turkey Sandwich on Ezekiel Bread

Ingredients

2 slices of Ezekiel bread

3-4 slices low sodium turkey or chicken breast

¼ slice avocado

1 teaspoon mustard (optional)

Sliced tomatoes (optional)

Preparation Instructions

Toast Ezekiel bread slices
Spread avocado onto Ezekiel bread
Add turkey or chicken breast slices
Add sliced tomatoes (optional)
Add mustard (optional)

Spinach Salad with Sliced Chicken

Ingredients

1-2 cups fresh spinach leaves

1 sliced chicken breast

1 teaspoon olive oil

1 tablespoon balsamic vinegar

1 cup raw veggies (broccoli, cauliflower, carrots, tomatoes, cucumber, etc.)

Preparation Instructions

Add spinach leaves and chicken breast to a bowl.
Add veggies
Add olive oil & balsamic vinegar
Mix ingredients together

Extra Lean Turkey Meatloaf

2008-05-30T21:31:00.000-07:00

Extra Lean Turkey Meatloaf

Ingredients

1-2 packages of The Turkey Store Extra Lean Ground Turkey1/3 cup egg whites

Packaged bread crumbs

Barbecue Sauce (Use low sugar sauce)

1/2 cup green bell pepper

1 cup white onion

1 cup sliced mushrooms

Directions

In a large bowl, combine turkey, egg whites and barbecue sauce to your liking.
Mix well. It's easiest to do with your hands.
Add bell peppers, onions, and mushrooms.
Slowly add bread crumbs to thicken the loaf. Be careful-adding too much will mean you'll need to add more egg and barbecue sauce.
Place mixture in a bread loaf size baking dish.
Bake at 350 degrees until thoroughly cooked which usually takes 45 minutes. Keep an eye on it as it is extra lean so it cooks faster and will dry up.
After loaf is cooked thoroughly, loosely cover with foil and refrigerate for 20 minutes for cooling purposes.

30 Minute Quick Workout

2008-02-05T23:17:00.000-08:00

1) Body Weight Squats-3 sets/20 reps

2) Push Ups-3 sets/20 reps

3) Walking Lunges-3 sets/20 reps

4) Triceps Dips-3 sets/20 reps

5) Pull Ups-3 sets/10 reps

6) Running Sprints-3 sets/30 seconds each

9 Ways To A Longer Life

2008-02-02T18:43:00.001-08:00

1) Eat whole grains

2) Consider vitamin D

3) Limit time in the sun

4) Eat colorful produce

5) Exercise--30-45 minutes every day

6) Get enough sleep--7-8 hours for most people

7) Don't smoke

8) Eat mono and polyunsaturated fats, avoid saturated fats

9) Relax

Consumer Reports March 2008

Smart Ways to Reduce Sugar Intake

2008-01-10T23:42:00.000-08:00

1) Choose sweets that contain some needed nutrients such as fresh fruit or lightly sweetened whole-grain cereal.

2) Swap candy for healthy snacks such as air popped popcorn or baked tortilla chips.

3) Stay away from juice and smoothie bars. Many smoothies or juice blends concocted at juice bars contain excessive amounts of sugar. Some drinks have 30 grams of sugar, which is the amount found in a can of regular soda.

4) Read nutrition labels. Aim to keep sugar content under 10 grams per serving. By doing this, you will help stabilize your blood sugar and regulate hunger more effectively.

4 Easy Ways to Reduce Sodium Intake

2008-01-10T23:32:00.000-08:00

1) Compare nutrition labels of canned foods for the lowest sodium content.

2) Rinse your food: Running water over canned tuna, salmon, and veggies can reduce sodium content by as much as 30%.

3) Swap salt for spices: Cook with fresh or dried herbs, salt-free seasoning blends, lemon juice, and flavored vinegars.

4) Choose wisely at restaurants: Check sodium content before ordering. Ask for low-salt dishes, and request sauce and dressing on the side.

Extra Lean Turkey Chili

2008-01-03T22:33:00.001-08:00

Extra Lean Turkey Chili

Ingredients

1 package of The Turkey Store Extra lean ground turkey

1 onion diced

3 cloves of garlic crushed

15oz. Chicken broth

2—15oz. cans of kidney beans

1—28oz. can of diced tomatoes

½ tsp. salt

½ tsp. pepper

1 tsp. chili powder

½ tsp. cumin

⅛ tsp. cayenne pepper

Cooking Instructions

In a large stockpot, add 3 teaspoons of safflower oil. Add the onion and garlic and cook for 3-5 minutes. Next, add the ground turkey and cook until the turkey is no longer pink. Combine the tomatoes, chicken broth, beans and spices and simmer for approximately 1 hour. Stir ingredients every 15-20 minutes.