Archive for February, 2012

1. Place the chicken on a cutting board backside up. See the large separation in the meat the small one is the tenderloin.

2. With a boning knife, or whatever you have available, slice along  the crease pictured above. Tada chicken tenderloin!!. I like to reserve them for something a little more delicate.

Enjoy! Thanks for reading.


See the below signs that could indicate you are over training.

The Major Immunologic Signs of Overtraining.

  1. Increased susceptibility to and severity of illness/colds/allergies
  2. Flu-like illness
  3. Minor scratches heal slowly
  4. Swelling of Lymph Glands
  5. One-day colds

It is about time to start training for tris again. Protect yourself with the below information.

The Major Physiologic/performance Signs of Overtraining

  1. Decrease performance
  2. Inability ti meet previously attained performance standards or criteria
  3. Recovery Prolonged
  4. Reduce toleration of loading
  5. Decreased muscular strength
  6. Decrease maximum work capacity
  7. Loss of coordination
  8. Decreased efficiency/decrease amplitude of movement
  9. Reappearance of mistakes already corrected
  10. Reduced capacity of differentiation and correction technical faults
  11. Increased difference between lying and standing heart rate
  12. Heart discomfort at slight exertion
  13. Changes in blood pressure
  14. Increased frequency in respiration
  15. Perfuse respiration
  16. Decreased Body Fat
  17. Decrease evening postworkout weight
  18. Chronic fatigue
  19. Insomnia
  20. Thirst
  21. Loss of appetite
  22. Headaches
  23. Nausea
  24. Gastrointestinal disturbance
  25. Joint Pain
  26. Muscle damage
  27. Depression
  28. General apathy
  29. Emotional Instability
  30. Difficulty concentrating
  31. Fear of competition
  32. Changes in personality
  33. Decreased capacity to process large amount of information
  34. Quits when training gets hard.

Triple Berry Smoothie

Posted: February 11, 2012 in Nutrition

It is best to get your protein from high quality, dietary sources (fish, eggs, turkey, chicken, buffalo, lean beef, milk).  Some high quality supplemental sources include egg protein, whey, casein, colostrums, and milk proteins.

I like many athletes after an intense bout of training am not hungry. However, it is recommended to ingest 50-100 grams of carbohydrates, and 30-40 grams of protein within 30-60 minutes of finishing a session of intense training. This window of time is very important to return energy balance and reduce the risk of over training phenomenon. Then a full meal should be eaten within 2 hours.

Although I am not hungry there is nothing like an ice cold smoothie.
You’ll have to do the math for your caloric intake, but below is what you’ll need. Stick to the percentages above; readers this percentage is for intense training. If you exercise moderately you should not ingest as many carbs, and your regular diet is probably adequate.

This is what you’ll need.

1. A blender obviously

2. 1 cup frozen triple blend berries. Allow the berries to soften about half way. I usually set them out before I workout, then they are ready to go when I return.
3. A high quality protein supplement. I add my supplement when the berries are liquified otherwise it seems to get frothy.

4. 1 cup skim milk. Be sure to use skim your body is done using slow hot burn fatty energy, it just needs carbs and protein to recover.

After you have selected your grill here are some essentials you are going to need.


A good instant-read thermometer is essential to cooking. You can get an old fashioned dial thermometer for a couple bucks, or you can get a digital one from $15 on up to what you want to spend. You’ll want one that will get an accurate read within seconds. Never let the thermometer touch the bone, this will give an inaccurate reading.
Grill Cover

You will need has heavy duty as you can find, and one that is fitted to your grill.
Grill Basket, Screens, and Plates

Grill baskets are great for vegetables, fish, and other delicate foods. They make them easier to turn. Grill screens, and plates are have similar uses. A screen is a metal mesh supported by a heavy duty frame; a plate is a sheet of metal that has small holes. For each of these oil before use to prevent sticking.


A long-handled wire brush designed for cleaning grills is very much needed, clean the grill when the grate is hot before and after use. Long tongs will be used to turn most every food on the grill. Get a spatula with a medium-length handle it will provide more control when flipping. Silicone brushes are great for coating food, and clean up easily.

Chimney Starter

Chimney Starters are safe, and a great way to start charcoal. Chimneys range in size, get one that is 7 1/2″ in diameter and about a 12″ tall it will do the job for most size grills.
Protective Gear

If you want to look like a real master of the inferno get you some red leather grill gloves. Otherwise a heavy quilted oven mitt will work great.

Selecting a Grill

Posted: February 2, 2012 in Uncategorized

No mater what the situation, they make a grill for it.

Charcoal Grills
Charcoal Grills come in most every shape and size. Most popular is the 22″ kettle, and will suite most, but they make them in portable all the way to tow behind your truck. When shopping look for stability, something that doesn’t jiggle a lot when you shake it. It should have easily adjustable vents and a lid that will allow you to control the temperature. If you are planning on smoking foods a side firebox is pretty cool.

Gas Grills
Gas grills range from simple to fully loaded with every bell and whistle under the sun. Two burners will be necessary if you cook over indirect heat, but a three burner will give you the most control over temperature. They make gas grills as hot as you want them, but 35,000BTU is enough. Look for angled metal plates that cover each burner, they disperse the heat more evenly.

Grill Pans
Don’t let the weather, or apartment super keep you from getting the flavor you desire. Get yourself a grill pan, or regular cast iron skillet both will simulate a flat top grill. Look for one of cast iron made in the good ole’ USA, or France. I suggest pre-seasoned over enamel they are more forgiving.

Portable Grills
No reason not to grill on the road. Little charcoal kettles and gas units are available. You can also find disposable grills a lot of time in the picnic section of your grocer.
What ever grill you select be sure to read the owner’s manual especially the part about safety. Also, take note on the grill maintainance section. properly maintaining your grill will give you better cooking results, and add years to the life of your grill.