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Move Over, Potato Chips…Here Come Healthy Kale Chips!
Kale chips are a healthy alternative to potato chips and they are absolutely DELICIOUS! You can either purchase these ready-made from stores like Whole Foods or save a considerable amount of money and make them at home. They are incredibly easy to make, even for people who are oven-shy. YUM!
Preheat oven to 375 degrees
You will need a large bunch of kale, about the size of a basketball. Rinse and dry very thoroughly. Separate the leaves from the thick stems and break up into small bite size pieces. Spread out on cookie sheets. Drizzle one tablespoon of olive oil over pieces.
This is where it gets fun. You can sprinkle Parmesan cheese, garlic powder, black pepper, kosher salt, or use my favorite which is lemon pepper (Trader Joe’s makes a great version).
Bake for approximately 15 minutes, until edges turn sightly brown and kale is crispy. Remove from pan and allow to cool before eating.
An Oldie But a Goodie…taken in 2010
One of those “between shots” shots…
Clean House, Clean Mind
No one should have to live like this!
I also was witness to my mom’s extensive collection of jewelry and clothing. Though we had six closets, only one was filled with my clothing, while all the rest were jam-packed with my mother’s clothing. Some of the clothing had never been worn and had the price tags still attached. I admit that I knew this behavior was unusual, but I did not know how pervasive such behavior was in my mom’s family until I went to Hawaii and saw that my aunts and uncles also practiced the same behavior. Some of my relatives were so extreme in their tendency to hold onto things that they earned the label of pack rats. In fact, when one of my uncles had a severe stroke and had to be placed in a convalescent home, my cousins discovered five-foot high stacks of newspapers throughout the house in a serpentine pattern (leaving just enough room for a person to wiggle through the house), moldy food in the refrigerator, Japanese antiques which were stuffed in a room collecting dust, and a plethora of other collectibles and junk which made it next to impossible for him to use the kitchen, toilet or sleep in his bed.
When my mom became ill and had to be placed in a convalescent home, the task of cleaning her apartment fell upon me. The enormity of sorting through all the things my mother had collected was overwhelming, and I shut down emotionally numerous times. I was shocked to find collectibles that had never been displayed, bank statements going as far back as the 1950’s, hundreds of pairs of earrings and shoes, about 150 handbags, etc. Suddenly it was left up to me to determine what items of my mom’s were worthy of being kept. Since these items could not be stored at the nursing home, they were stored in my garage and my closet. My mom still asks about her things and becomes angry if I tell her that we had to sell or give away many of the items she had collected over the decades. I did my best to keep what she deemed most valuable, either monetarily speaking or in terms of sentimental value. It always breaks my heart when I see her upset over losing her things.
Now I am trying to figure out what to do with my favorite aunt who lives in Hawaii. She has no children and is a widow, so that means I am the one who will help her. I am happy to do it only because my love for her is very deep. But entering her house makes me hyperventilate. I cannot fathom why it is so important to keep 60 plastic Smurf miniatures, nor do I understand why my aunt has a collection of about 200 plastic food storage containers. My aunt’s collections are numerous and extensive. If you have ever tuned into the show “Hoarders” you would get a sense of what my aunt’s environment is like. I fail to understand why she has allowed her belongings to swallow up her living space so severely that she is unable to stretch out on her bed and can barely get to her toilet because there is so much junk in the bathroom. The last thing I want is for that house full of things to entomb her.
This past week has been hellish, trying to come up with options for an assisted living situation which my aunt can afford. It is no easy task when I aam 3,000 miles away from her and am being asked by her to decide on what is best for her given her disabled condition and need for ongoing care. Tough my aunt’s safety and comfort is my primary concern, I also know that I will need to organize a major cleanup of her home, all the while feeling like I am infringing on her privacy.
In October of this year I had to move from a place I had been in for over six years. Though I have gone through my entire adult life very successfully squashing any hoarding tendencies that may be hidden in my genetic makeup, I had still acquired many things over the years, including some of my mother’s belongings which I had felt guilty about giving away or selling. Once I was in the new place and had to sort through everything, I just said, “Enough is enough. I don’t have to feel guilty about STUFF.” What ended up happening was I went through one of the most spiritually cleansing purges of my life. That is saying a lot since I go through the bulk of my belongings three to four times a year and perform regular purges. This time, though, I truly cut out the fat from my life, and it was liberating.
No clutter…just cats!
When it comes to your belongings, don’t allow yourself to become encumbered by them. Don’t hold onto feelings of guilt. If you haven’t used something in a while and it is collecting dust, get rid of it. There is probably someone out there who will use it and will appreciate it. If there is something you haven’t used or worn because you are waiting for the right occasion, either USE IT or let it go! I used to frequently argue with my mom about our differing philosophies about objects. She always told me I was hard on things. Scratches on my watches and my shoes were deemed by my mom to be marks of carelessness, when in contrast, my mom sequestered similar items in boxes and tissue paper for decades, never to be worn or used, in a static, pristine state and hidden under a bed or a drawer. I will continue to use the things I possess and will not worry about wear and tear. I will also make sure that tables and all the living areas of my house serve only their intended purposes, and that my storage areas never get to the point where they are overflowing.
If you know a hoarder, please GET HELP. http://hoardershelp.org/
Maintaining a Healthy Perspective With Contest Prep Meal Plans
Those of us who compete are well aware of the critical importance of following specific meal plans which are designed to optimize lean muscle mass and promote fat loss. However, these meal plans, especially during cutting phases, can be extremely restrictive. In our quest for attaining the ideal physique for whatever division we compete in, we may find ourselves in a spiral of obsessive nose-to-the-grindstone adherence to foods we may have grown to abhor, intertwined with strong temptation to deviate from the plan and indulge in forbidden foods, only to berate ourselves afterwards for doing so. After all, we are only human, and after weeks or months of eating clean, we may be so exasperated with daily servings of asparagus, tilapia, chicken breast, and sweet potatoes that our emotional food triggers may kick in and undermine our contest prep efforts.
With orthorexia, there is an unhealthy fixation on clean foods and one’s moods are dictated by how rigidly a clean diet is maintained. So how is this different from what competitors do in the weeks leading up to a competition? The mentally healthy approach is to regard food simply as fuel and to dismiss any emotional association with particular items. I have been witness to and a participant in the fantasizing of forbidden foods in a manner akin to lustful, sexual craving. I have heard competitors talk backstage at length about all the foods they were planning to indulge in immediately following their final visit onstage for the night.
What I find interesting about such food fixations is how they are distinguishable from anorexic behavior. When I was 19, I battled anorexia, dropping to 85 pounds on a 5’5’’ at my lightest. With anorexics, they have a clear and complete aversion to calorie-rich foods and have successfully turned off any interest or cravings for such items, whereas with bulimics, orthorexics and many healthy competitors in contest prep mode, coveting indulgent foods is rather commonplace. Among all these groups, there is a propensity for obsessive and compulsive behaviors. One may argue that such obsessions and compulsions are a vital component of contest prep and that without such tendencies a competitor will lack the focus necessary to succeed.
It seems apparent that competitors as a general rule are dangerously close to that fine line which separates a healthy relationship with food from orthorexia. I remember quite well how rigid I was about the food I ate when I was anorexic and even kept a daily food journal in which I wrote down the calories and fat grams of every food substance ingested. I also recall how horrified and ashamed I was of myself when I would reluctantly consume a food I regarded as fattening.
Over 20 years later, I have a healthy relationship with food and for the most part regard it as fuel. Yet I am immersed in the world of contest prep and like many other competitors will balk and grumble about the clean foods I must eat. There are times when the mere thought of eating another spear of asparagus seems like the most disgusting activity in the world. On the rare occasion that I find myself in a restaurant, I find it an alien concept to peruse a menu and actually be able to order whatever I want from any part of the menu. There are also times during which my metabolism is in hyperdrive and I could eat almost nonstop for the duration of the day.
Here’s the thing: if I indulge in something that is not part of a contest prep meal plan, I don’t flog myself. Rather, I allow myself to enjoy the rare treat and move on. If you find yourself wallowing in extreme anxiety and prolonged guilt over ingesting a food item which is on the banned list, beware. This could signify the beginning of a food-related psychopathology.
So…Are You On The Right Track?
A favorite image from a couple of years ago…wearing my favorite color too!
B-House June 2012
Here is #9 of the Top 10 Glute Exercises, hosted by Ian Lauer IFBB Pro and Dr. Stacey Naito
Strike A Pose
It takes a certain amount of bravery to grace the stage, clad in a minimal amount of clothing which reveals your body shape and conditioning, while standing under glaring stage lights and the scrutinizing gazes of a panel of judges. Some of us love the exhilaration of such an experience, while others cringe at the thought. Let’s face it, being onstage is something that won’t appeal to everyone, and that is completely acceptable. However, it is extremely empowering to celebrate the efforts of your training and discipline by holding your frame in poses which best display your hard work. I find myself telling people constantly that having that awareness of self engenders a spiritual metamorphosis which affects every aspect of one’s life.
Because of this I believe that there is some utility in learning to pose. It instills a confidence which changes your posture and your general attitude. Think about the individuals who strike you as overflowing with self-confidence. They walk with purpose and often have a bit of a swagger to their step. They exude an energy which is attractive and inspiring. You don’t even need a competitor-level physique to learn to pose in such a way that aligns the mind-muscle connection and enables you to celebrate the miracle that your body represents.
This does not mean that I advocate boastful posing in front of the mirrors at the gym, though I find it acceptable to cast sly glances at your muscles while they are working through a challenging move. By learning to pose, you can assess your progress if you are on a weight loss or muscle building program even if you never intend to strut your stuff onstage.
For some folks, standing in front of a mirror can be stress-inducing. Yet it is this sort of visual feedback which can fuel your motivation and help you attain your goals more effectively. I have patients and clients who dread taking standard front and back shots, yet when point out their strengths while also showing them how to stand and pose with confidence, they begin to experience a psychological shift. This shift becomes more pronounced with time as their physiques begin to respond to proper nutrition and regular exercise. I always love hearing someone say they notice muscles they didn’t think they had, or that their clothes fit differently. I will often notice that the way patients dress and walk will slowly but surely change as they begin to accept themselves for who they are both inside and out.
The best thing you can do for yourself is to learn how to pose and take full ownership of the abilities and strengths you possess. So get in front of that mirror and show it what you have!
Pullovers: Old-School Magic
(originally posted on http://www.Myotropics.com)
Ah, the pullover. This classic exercise has deepened the chests of bodybuilders for many years and is perhaps the best move for expanding the ribcage. But does it have any utility in shaping the physiques of those who compete in the newer divisions of men’s physique and bikini?
I regularly perform pullovers (usually dumbbell, but at times barbell) as part of my training regimen, a fact which may surprise people. For the past eight months I have welcomed pullovers into my chest days and over that span of time have noticed a wider lat sweep, more developed rear delts, and more prominent serratus anterior fibers. Certainly if a bikini competitor like me can benefit from doing pullovers, a men’s physique athlete could only stand to benefit from such physical changes, making pullovers beneficial for the new breed of competitive athlete.
I would be remiss if I did not address the immense controversy surrounding the pullover and what muscles are involved. Many will insist that the pectoral muscles are the primary movers in pullovers, while others may stubbornly argue that the latissimus dorsi is the main muscle recruited. Thus I am providing a breakdown of the exercise in an effort to clear up some of the confusion.
Analysis of the Pullover Exercise
The pullover exercise recruits a number of muscles, making it an excellent movement for balancing out the upper body. During the concentric, or upward phase of the pullover movement, the pectoralis minor is recruited during the initial phase of shoulder extension, followed by recruitment of the sternal fibers of the pectoralis major to assist in progressive extension of the shoulder. Other muscles involved in extension of the shoulder are latissimus dorsi, teres major, posterior deltoid, infraspinatus, teres minor, and subscapularis. Latissimus dorsi, rhomboids and teres major are also involved in scapular retraction and medial rotation of the humerus during the concentric phase.
There has been some controversy surrounding whether the pullover is primarily a chest or back exercise. A study conducted by Marchetti and Uchida (JAppl Biomech, 2011 Nov;27(4):380-4.Epub 2011 Oct 4.) examined the activity of the pectoralis major and latissimus dorsi by means of EMG analysis during the barbell pullover exercise. It was determined that the pectoralis major was activated to a much greater degree than the latissimus dorsi, and that the higher activation was dependent on the external force lever arm produced.
A more heated controversy surrounds the utility of the pullover movement in recruiting the serratus anterior. During the eccentric phase of a pullover, i.e. during the phase in which the weight is being lowered overhead towards the floor, the serratus anterior, intercostal cartilage and intercostal muscles are stretched, triggering hypertrophy. But what is the degree of recruitment of the serratus anterior? A review of musculoskeletal anatomy reveals that the serratus anterior muscle sweeps over the lateral portions of the intercostal muscles as well as the lateral portion of the ribcage. Serratus anterior fibers also run above the attachments of the latissimus dorsi muscle fibers on the lateral aspects of the first eight ribs. This explains why a well developed serratus anterior contributes to the flare of the lats in a balanced competitive bodybuilder. Another critical attachment of the serratus anterior is to the medial border of the scapula, enabling it to pull the scapula forward and tethering it to the thoracic wall, thus conferring stability to the scapula (preventing scapular winging). However, such winging is prevented by lying supine on or across a bench as is done during a pullover.
In summary, the serratus anterior abducts, upwardly rotates and weakly elevates the scapula. Some will argue that in a pullover movement, the serratus anterior does not contribute greatly to the movement itself, rendering the pullover almost useless in building the serratus fibers. Others will argue that due to the stretch stimulus of the eccentric phase of the pullover, the serratus anterior is strongly activated and responds with appreciable hypertrophy.
Description of the Pullover Exercise
Dumbbell Pullovers: Lie on bench or across bench (this allows a greater stretch of the ribcage) with feet firmly planted on floor. Hold a dumbbell with both hands, with palms against the underside of the upper end of plates and thumbs crossing over one another around handle. Lower weight behind your head, inhaling as you do so and keeping elbows slightly bent. Then raise dumbbell so that it is directly above you, elbows straight.
Barbell Pullovers: Lie on bench. Extend arms above you and take an overhand grip (palms will be facing upwards) on the barbell with hands shoulder width apart and elbows straight and in line with arms. Lower weight behind your head, inhaling as you do so. Then raise barbell so that it is directly above you.
Generally speaking, the dumbbell version tends to afford a better stretch in the chest and ribcage, while the barbell version appears to trigger more lat recruitment. Both versions will cause a stretch and expansion in the ribcage and serve as excellent finishing moves during chest day.
References
Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG. JAppl Biomech, 2011 Nov;27(4):380-4. Marchetti, P.H. and Uchida, M.C.
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