Sweet Honey Walnut Shrimp Recipe

Honey Walnut Shrimp

Ingredients:

1 tablespoon butter

1 cup whole shelled walnuts

3 tablespoons sugar

3 tablespoons mayonnaise

1 tablespoon honey

2 tablespoons sweetened condensed milk

1/2 teaspoon lemon juice

1 cup flour

1/2 teaspoon salt

1 cup water

2-3 cups good-quality cooking oil, for the wok

1 pound shrimp, shelled and cleaned

 

Directions:

Heat the butter in a pan over medium heat until melted. Add the walnuts and stir constantly for one minute. Add 2 tablespoons sugar and continue stirring all these ingredients together for 2 minutes.

Sauce:

Mix together the mayonnaise, honey, sweetened condensed milk, and lemon juice. Set the sauce aside.

Shrimp Batter:

Mix together the flour, remaining teaspoon of sugar, salt, and water. Stir ingredients until smooth.

Shrimp:

Heat 2 to 3 cups of cooking oil in a wok. Add shrimp to the batter and, using a fork to pick them out, shake any excess batter off and place into the hot oil. (It is recommended to use 8 to 10 shrimp at a time to avoid overloading the wok.) Cook the shrimp until they become a light golden brown color. Repeat and when each batch is ready, place them on paper towels to soak up the excess oil. Once the shrimp are all cooked, stir them into your sauce and serve.

 

Reprinted with permission from Farmstand Favorites: Honey. ISBN: 978-1-57826-406-3 $9.50 (paperback). From Hatherleigh Press. Distributed by Random House.

 

Get in Shape this Summer: Cardio and Nutrition by Hugo Rivera

The Two Ideal Times For Aerobics

Another important point is that in order for aerobic exercise to be an optimally effective fat burner it needs to be performed at the appropriate times. There are two ideal times that aerobic exercise is most effective for burning fat.

The ideal time is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration.

When performed at this time Swedish studies suggest that you can burn up to 300 percent more body fat than at any other time in the day because your body does not have any glycogen (stored carbohydrates) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.

The other time that aerobic exercise is effective would be immediately after a weight training session as your glycogen stores have already been depleted. Because of this, once you start doing your cardio, you will start burning fat as soon as you elevate your heart rate since it is the only fuel that will be available.

When aerobic exercise is not performed first thing in the morning or right after the weight training workout, make sure that you wait three hours after your last meal so that you have some depletion of your carbohydrate stores. Otherwise it would take your body approximately 20 to 30 minutes to start burning fat because that is how long it takes the body to deplete its glycogen stores and switch to a fat burning environment.

How Much Cardio?

For this program, the most you will be doing is three sessions lasting between 20 to 40 minutes each at the most. For Weeks 1 & 2, 20 minutes of aerobic exercise per session should be performed. For Weeks 3 & 4, perform 30 minutes of aerobic exercise, and for Weeks 5 & 6, perform 40 minutes. You can perform these sessions on Wednesday, Saturday and for the quickest results an optional one on Sunday as well.

What Type of Cardio?

Good forms of aerobic exercise include:

1. Riding a stationary bike.

2. Fast walking (this can be done on a treadmill).

3. Climbing on a stair stepper.

4. Swimming

5. Using an elliptical fitness rider or rowing machine.

6. Using any good cardio tapes or even jumping rope.

7. Or any other form of cardiovascular activity that raises your heartbeat to the fat burning zone.

Note: If you choose fast walking as your cardiovascular activity, ensure that you move your arms in order to get an enhanced aerobic effect.

 

Body Sculpting Nutrition

Keep in mind that without a good diet, your chances of achieving your fitness goals and getting your abs are slim and next to none. Therefore, make sure that you put an equal amount of emphasis in your nutrition program as you do in your training.

A great diet, is a diet that contains all of the macronutrients listed below in the right quantities and ratios:

Carbohydrates are the body’s main source of energy, and on a body sculpting diet they should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Approximately 40% of your calories should come from carbohydrates.

Proteins, the building blocks for all tissues in the body, should come from chicken, turkey, tuna, and lean red meats. Approximately 40% of your calories should come from proteins.

Fats, which are used by the body to manufacture hormones, lubricate the joints, brain function and other essential items, should mainly come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flax seed oil should be the main sources of these. Approximately 20% of your calories should come from fats.

This sort of balanced approach to dieting seems to work best for the purposes of losing body fat while gaining some muscle. Depending on whether you want to mainly gain muscle and bulk up or mainly lose body fat, you will simply adjust your calories upwards or downwards accordingly.

For more information on this topic, please take a look at the Body Sculpting Bible for Men and Body Sculpting Bible for Women..

 

Final Thoughts

After six weeks of following this program in conjunction with a sensible diet program (such as the Body Sculpting Bible diet) you should be in considerably better shape. Note that the program changes every two weeks in order to prevent the body from adjusting to it providing you with the fastest results possible.

If you train at a commercial gym and have access to a more varied selection of exercises, then feel free to cycle the exercises as you wish in order for a more varied stimulus to the muscle in addition to prevent boredom.

Once you go through the full six weeks, just start over with week 1. Since you will grow stronger over these six weeks, once you start the program again, your weights should be heavier than the ones you used before when performing 12-15 reps.

If all you want is to firm up and lose fat, this routine will do the trick. Try it out and that lean summer body will be yours in no time.

Also read Get In Shape for Summer Part 1 — The Basics and Get In Shape for Summer Part 2 — The Workouts.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Get in Shape this Summer: The Workouts by Hugo Rivera

Get In great shape with these body sculpting workouts.

Weight Training Workout

Below is a description of the weight training part of the routine. You will alternate between Workout (A) and (B) every time that weight training day comes around.

NOTE: You can find video demonstrations of proper technique for many of these exercises at the Get Fit Now YouTube Channel.

 Workout (A) – Monday/Thursday

Superset:

Incline Dumbbell Bench Press

Wide Grip Pull-downs to Front (or Wide Grip Pull-ups to Front)

Superset:

Flat Dumbbell Bench Press

Reverse Close Grip Pull-downs (or Reverse Grip Chin-ups)

Superset:

Incline Flyes

One Arm Dumbbell Rows

Superset:

One Legged Dumbbell Calf Raises

Two Legged Dumbbell Calf Raises

Workout (B) – Tuesday/Friday 

Superset:

Dumbbell Curls

Lying Dumbbell Triceps Extensions

Superset:

Incline Curls

Overhead Dumbbell Triceps Extensions

Superset:

Bent Over Lateral Raises

Upright Rows

Superset:

DB Squats

Lying Leg Curls

Superset:

Lunges

Leg Extensions

Abdominal Workout

Crunches (preferably performed on an Exercise Ball)

Lying Leg Raises

 

* Notes on Sets and Reps

This program varies the number of sets and repetitions on a bi-weekly basis in order to keep the body guessing and body sculpting results coming.

1. For weeks 1-2 perform 12-15 repetitions per set and 2 sets per exercise.

2. For weeks 3-4 perform 10-12 repetitions per set and 3 sets per exercise.

3. For weeks 5-6 perform 8-10 repetitions per set and 4 sets per exercise.

 

Training Notes

  • Do not rest more than 1 minute in between supersets. As a matter of fact, try to lower the rest down to 30-45 seconds in between. This not only allows for a better pump and an even better cardiovascular workout, but it also builds endurance and will not affect the strength once your body adjusts since you are supersetting antagonistic muscle groups.
  • As you will later see, the Abdominal Workout is to be performed before the cardiovascular workout. Abdominals should be treated as any other muscle, so use the same set and repetition scheme described above.
  • Put your ego aside and ensure perfect form in all exercises feeling the muscle contract and stretch.
  • Take your sets to the point where performing another repetition with good form becomes impossible.
  • If you are a guy that is interested in gaining some muscle with this routine, do not fall for the myth that supersetting is only for getting ripped and that no muscle can be built while doing it. This is not true as most of my mass has been built through supersetting. In addition, great bodybuilders like Dave Draper and Arnold Schwarzenegger also built their physiques with plenty of supersets.

 

Also read Get In Shape for Summer Part 1 — The Basics and Get in Shape for the Summer Part 3 — Cardio and Nutrition.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Get in Shape this Summer: The Basics by Hugo Rivera

Get In Shape With These Body Sculpting Workouts 

So you want to get in shape and get your abs looking great but you have no clue what workouts you need to use in order to accomplish that. If this is your situation then you have come to the right place.

How Much Time Will Your Workouts Take?

How long do your workouts need to be in order to get in shape and get great abs? Unless you are a competitive bodybuilder who needs to perform several sessions of 45 minutes of exercise a day (some sessions of cardio and some of weights) to achieve the results needed for a competition physique, the most you will need to be in the gym for your body sculpting workouts is 4 weight training sessions of 60 minutes with 2-3 cardiovascular training sessions of 20-40 minutes.

Why Not 2 Hours At The Gym?

Because after 45 minutes to 1 hour of training the muscle building/fat burning hormones of most people begin to deplete while cortisol levels (fat storing/muscle burning hormone) increase.

This routine is designed to be performed in the comfort of your home assuming that you have the following equipment:

  • Adjustable dumbbells.
  • Adjustable bench with a good leg extension/leg curl attachment.
  • Pulley that can be attached at the end of the bench to perform pull-downs or pull-up bar.
  • Determination to get things done.

If you have all that, then let’s begin.

Types of Training

We will use two types of training in order to re-sculpt our physique and get those abs in mint shape:

Anaerobic work: Weight training is the number 1 way to re-sculpt your body. No ladies, weight training won’t make you muscle bound as you girls do not produce enough testosterone to allow for such a thing to happen. Why is weight training so important? Weight training is far superior to any other type of exercise because it increases your metabolism (which in turn helps you burn fat) and gives shape to your body.

Aerobic work: Walking, stationary bike or doing an elliptical machine in your Fat Burning Zone (which is (220 – Age) * .75 = Fat Burning Heart Rate) is a good way to accelerate the fat burning process, as long as it is not overdone, and as long as it is only used in addition to a good weight-training program. Cardiovascular exercise should never be used as a substitute for weight training because aerobics cannot create muscle tone.

Calculate Your Heart Rate!

Take 220 and minus your age which is accurate to approximately +15 Beats Per Minute. You then take that number and multiply it by .75 – .85, which will give you your percentages of 75% — 85% of your Maximum Heart Rate.

(220-Age) x .75 = beats per minute (lower range)

(220-Age) x .85 = beats per minute (upper range)

This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode.

Also read Get In Shape for Summer Part 2 — The Workouts and Get in Shape for the Summer Part 3 — Cardio and Nutrition.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Get Soft, Healthy Skin with This Moisturizer Recipe

Shea-Olive Moisturizer

Olive oil is rich in omega-3 fatty acids, which are naturally moisturizing and softening for the skin. Olive oil also has plenty of vitamin E, which is a powerful antioxidant and is effective for soothing dry skin. Shea butter is a wonderful moisturizer and penetrates your skin deeply to restore collagen and elasticity. It’s also packed with vitamins A and E, which are essential for skin health.

In her new book, Natural Beauty, beauty expert Elizabeth TenHouten lays out a philosophy of beauty that encompasses physical, mental and spiritual well-being, an integrated approach that addresses the whole person. Natural Beauty includes a wide variety of all-natural beauty tips and tricks drawing on everyday ingredients with amazing healthful properties. This Shea-Olive Moisturizer is one recipe included in the book:

 

Ingredients:

1 tablespoon extra-virgin olive oil

1 tablespoon shea butter

 

Preparation and Application:

Mix both ingredients together and massage thoroughly over your hands, including the backs of your hands, which tend to be a drier area. The shea butter will melt into your hands as you apply it.

 

Reprinted with permission from Natural Beauty: Homemade Recipes for Radiant Skin & Hair. ISBN: 978-1-57826-446-9, $20.00 (hardcover). New from Hatherleigh Press. Distributed by Random House.

Try This Tasty Hummus Recipe

Hummus with Garlic and Lemon

Ingredients:

1 can garbanzo beans

1/4 cup vegetable broth

2 cloves garlic

3/4 fresh lemon juice

2 tablespoons extra virgin olive oil

1 tablespoon finely minced fresh herb (such as parsley, basil, or thyme)

salt and pepper to taste

 

Directions:

Heat the vegetable broth to medium in a medium-sized, shallow pan. Rinse the garbanzos in a colander and pour into the broth. Heat until broth has evaporated, about 5-8 minutes. Test the beans with a fork for tenderness about halfway through. Once the broth has evaporated they should mash easily. If they’re still hard, heat for a few extra minutes with a few additional tablespoons of broth.

Transfer the beans to a large bowl and mash with a fork until they are the consistency of a thick paste. Add the garlic and fresh herb and slowly add the lemon juice and olive oil. Season to taste. Stir until all ingredients are evenly distributed and the hummus has a coarse yet creamy texture.

Reprinted with permission from Cooking Well: The New Kitchen Garden. ISBN: 978-1-57826-331-8 $15.00 (paperback). From Hatherleigh Press. Distributed by Random House.
Delicious Vegetarian Stuffed Peppers Recipe

Here’s a great healthy anytime recipe for stuffed peppers! Fire up the grill and get cooking!

Stuffed Poblano Chilies

Ingredients:

2 teaspoons olive oil

4 poblano chilies

1 medium onion, diced

2 tomatoes, seeded and diced

1 cup cooked black beans

1 cup cooked corn kernels

2 garlic cloves, minced

1 jalapeño, seeded and diced

1/2 cup toasted pumpkin seeds

1/2 cup chopped cilantro

1 teaspoon ground cumin

1 1/4 cups Monterey Jack cheese, shredded

Salt and pepper to taste

 

Directions:

Preheat the grill on medium.

Cut and slice the chilies in half. Scrape out the seeds and set aside.

Heat the oil in a saucepan over high heat. Add the onion and sauté 1 minute. Add the tomatoes, black beans, corn, jalapeño, pumpkin seeds, cilantro, cumin, and cook until hot. Divide the mixture among the chile halves and top with the cheese.

Lightly oil the rack of the grill and place the stuffed chilies on the grill. Grill for 15 to 20 minutes or until the cheese is golden brown and the chilies cook through. If they start to burn, move them away from the heat source to finish cooking and then serve immediately.

Makes 4 servings.

Note: You may also cook the chilies in the oven at 375ºF for 15 to 20 minutes.

 

Reprinted with permission from Cooking Well: Healthy Vegetarian. ISBN: 978-1-57826-389-9 $12.50 (paperback). From Hatherleigh Press. Distributed by Random House.

WATCH this video presentation on how to do a proper lying leg raise from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Combat Fat for Kids and Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

A Beginner Running Plan by Stew Smith

Running injury free requires near perfect technique, great shoes, possibly the addition of orthotics/insoles, and a gradual build-up after long periods of no running or beginning a running plan.

To avoid or deal with running injuries, remember this saying. “If it hurts to run, stop running. If it hurts to walk, do not run. If it hurts doing nothing/walking, go to a doctor.”

Below is a Beginner Running Chart for people seeking to start an exercise plan and need to lose 20+ lbs: (always start your run workout with a quick 5:00 walk and light leg stretch). The RUN / WALK method is highly recommended as you are learning to run.

 

 Each Run Workout is to be done THREE times a week

 

Week 1

Walk 20-30 minutes / stretching entire body daily  (monitor weight loss*)

Week 2

Run 1:00 / Walk 1-2:00 for 20-30 minutes

Week 3

Run 1:00 / Walk 1:00 for 30 minutes (listen body as injuries occur this week**)

Week 4

3 Sets of Run 1:30 / Walk 1:30 | 3 Sets of Run 2:00 / Walk 1:00

Week 5

3 Sets of Run 2:30 / Walk 1:00 | 3 Sets of Run 2:00 / Walk 30 seconds

Week 6

4 Sets of Run 3:00 / Walk 1:30

Week 7

Run 1 mile / try non-stop / walk 1 mile fast

Week 8

Run / walk combo 2.5 miles  (from weeks 8-10 – try to run as much as you can)

Week 9

Run / walk combo 2.75 miles

Week10

Run / walk combo 3 miles

 

 

  • * – if you are losing 2-3 lbs this week by simply adding walking / stretching and more water to your life – keep it up until weight loss slows to under 1 lb per week.

 

  • ** – Typically injuries occur during running programs the 3rd week IF too aggressive with initial training

 

Running When Overweight – The human body is built for survival and is quite resilient to most of the stresses we can throw at it; however, the knee is not designed to take too much excess weight even through a pain free running program. Usually meniscus and articular cartilage will wear away exposing bone on bone and premature arthritis. This takes years though. So, if you are over 40 lbs overweight replace walking/running everyday with some days of non-impact aerobics like biking, swimming, rowing or elliptical gliding.

Read more about proper running techniques to prevent injuries and get the most out of your running workout.

 

STUART FISCHER, M.D., a graduate of Yale University, completed his residency at Maimonides Hospital in Brooklyn, and served as an Attending Physician at Cabrini Medical Center in New York City. He also worked with the late Dr. Robert Atkins as the Associate Medical Director of the Atkins Center. His expertise in alternative medicine, nutrition, and weight loss, is complemented by his strong traditional, hospital-based education. He is the author of The Little Book of Big Medical Emergencies and The Park Avenue Diet.

Great Advice for Proper Running Technique by Stew Smith

Everyday you can usually spot someone who chooses running as their source of daily exercise. So many times people pass by, running in pain and obviously not enjoying the popular cardiovascular activity. Improper technique is the main culprit for less enjoyment and injury among runners. Maybe they would enjoy running a little more if they knew the proper techniques. Here are a few tips to help you pick up your pace and stay injury free:

Breathing – Take big, deep inhalations and exhalations similar to the way you yawn. This will help you receive the oxygen your body needs. Too many people breathe too shallow when they run, causing a hyperventilation effect. Slow down the running pace if you need to, but concentrate on your breathing.

Stride and Foot Contact – When jogging, open your stride but lean slightly forward to a point where you will land closer to the middle of your foot – not the back of your heel but the middle of your foot – and roll across your foot, pushing off the ground with your toes. But not flat footed! Many people run flat footed, back of heel strike, or on their toes causing stress on their feet, lower back, hips, knees and ankles. You can eliminate this by following the simple audio test. If you can hear your feet hitting the ground when you run, then you are running wrong. It should sound like your shoes are rolling on the ground quietly. Comfortable running shoes will also aid in prevention of injuries. Truly – it depends on if you are sprinting or jogging. If you are sprinting you will run more on your toes and when jogging you want a roll of the foot off the mid foot / top of heel (not bottom of heel).

Arm Swing – You should have a relaxed arm swing but very pronounced. Swing your hands from about chest high to just past your hips. The term “hip to lip” is a good way to remember this when you are running. Your arms should be slightly bent but not flexed. Run limp wristed. It is impossible to flex your arms with a limp wrist.

Relaxed Upper Body – You should relax your fists, arms, shoulders, and face. Too many people clench their fists and grit their teeth when they run. This causes the oxygenated blood that you need to go to your legs to also go to your upper body. The only things that need to be working when you are running are your “lungs and your legs.”

Start slowly and warm up – Do not stretch your legs until you have warmed up your body by jogging or biking slowly for about 5-10 minutes. Run every other day if you are just beginning and only add mileage to your run as you feel comfortable.

Running is statistically one of the most potentially dangerous exercises you can do, but it does not have to be as long as you remember to do everything in moderation and follow these running tips. So, do not be one of 50% of runners nationwide who injure themselves this year by running too often and incorrectly. Good luck and enjoy probably one of the best weight loss plans known to man.

Especially if you are overweight by 20-30+ lbs – running can be downright dangerous for long distances / even sprints. So pick a non impact aerobic activity as you lose weight to avoid the extra impact on your hips, knees, shins, feet, lower back. All of which are susceptible to impact injuries even if not over weight.

See this Beginner Running Plan that will slowly take you from walking to running.

 

STUART FISCHER, M.D., a graduate of Yale University, completed his residency at Maimonides Hospital in Brooklyn, and served as an Attending Physician at Cabrini Medical Center in New York City. He also worked with the late Dr. Robert Atkins as the Associate Medical Director of the Atkins Center. His expertise in alternative medicine, nutrition, and weight loss, is complemented by his strong traditional, hospital-based education. He is the author of The Little Book of Big Medical Emergencies and The Park Avenue Diet.