The Ultimate Tilapia Sandwich

A foodguru802 original recipe!  This sandwich is extremely healthy in almost every way, and it will not only taste remarkably delicious, but will help support lean muscle mass, as well as fit into your daily caloric intake quite effortlessly.  You can also make it as spicy as you'd like (as I show you)  Check out the video!

Remember, this sandwich has over 40 grams of protein, and less than 320 calories!  It also has great complex carbohydrates that will keep you energized all day.

I mean seriously, what else could you ask for?

Steamers: Health Under The Waves!

As you probably all know by now, I'm a HUGE fan of seafood.  I would definitely consider myself more surf than turf, and for good reason.  Most fish and shellfish have more protein, more omega-3 fatty acids, and greater vitamin density than land meat counterparts.  "Steamers," or steamed clams, are no exception.  They are a fantastic diet choice for anyone looking for a large protein content with barely any saturated fat.  Those little shelled up tasty morsels are actually one of the best lean protein sources you can find, and your next trip to Red Lobster or Weathervane should definitely include them as an appetizer in your meal.

First, let's explore the background of the "steamer."  This name is a pretty common nickname for the soft shelled clam, which are harvested off the coast of New England and can usually be found being served in any little ocean town in that general area.  My favorite place for seafood?  Nothing beats the little family run crab-shacks of Maine, and I've had some of the best steamers EVER in a place called "Bob's Seafood," in a town called Windham, in the great state itself, of course.  Bottom line is, if you want great seafood, come to my home turf of New England.  You won't regret the trip.  Now, onto the health benefits of steamers:

Low Calorie:  Steamers are a very low calorie food, perfect for someone with a strict calorie count they're trying desperately to stick to.  How low calorie are they?  Well, 1 lb of littleneck steamers (in shell) are only about 55-70 calories.  That's LOW!  And if you like the bigger clams?  Well, you're still in for a low calorie treat.  Here's the nutritional sheet for 8 large clams, or 12 medium ones (again, steamers are generally much smaller):

Nutrition Facts

Amount Per Serving
Calories 137.6 Calories from Fat 16.2 Fat 1.8 g 3 % Saturated Fat 0.17 g 1 % Polyunsaturated Fat 0.52 g Monounsaturated Fat 0.15 g Cholesterol 63.2 mg 21 % Sodium 708.2 mg 30 % Potassium 525.6 mg 15 % Carbohydrate 4.8 g 2 % Dietary Fiber 0.0 g 0 % Protein 23.7 g 47 % Alcohol 0.0 g
Vitamin A 10 % Calcium 9 % Vitamin D 2 % Thiamin 9 % Niacin 15 % Vitamin B6 5 % Phosphorus 24 % Selenium 65 %	Vitamin C 32 % Iron 130 % Vitamin E 4 % Riboflavin 22 % Vitamin B12 1,379 % Manganese 0 % Copper 27 % Magnesium 4 % Zinc 17 %

High Protein:  Well, as you can see by the nutritional facts above, steamers are an incredible source of lean protein.  It really varies depending on clam size, but for one serving of steamed clams you can easily get between 10-25 grams of high quality, lean as HECK protein.  That's awesome, especially if you're a regular gym rat and need to build those muscles back up BIGTIME.  They're also a very low carb food, so they'll work beautifully as a protein source on ketogenic diets as well.  

Fat Content:  Not only are steamers low in fat, but the little bit of fat they do have is completely healthy for you.  Like most other fish and shellfish, steamers are very rich in monounsaturated fat and the essential fatty acid Omega-3.  O3 is extremely heart healthy, and lowers bad cholesterol quite effectively when consumed regularly in your diet.  It's also a great anti-inflammatory, which is very important for optimal bloodflow and bodily repair.  With steamers, fat is your friend.

Mercury:  The mercury scare with seafood has been a pretty big deal these days, and has caused quite an uproar in the health community, leading to all sorts of recommendations like limiting seafood intake to once or twice a week.  While I don't buy into the hype quite as much as some, and there's good proof that this mercury problem is overstated, you still want to be careful if you consume seafood a LOT (like me...).  Too much mercury isn't a good thing, that's for sure.  The good news is that steamers, compared to most other seafood, are VERY low in mercury.  So crack open a few and rest easy while you chew, because steamers, and clams in general, are definitely considered a low mercury seafood.

Vitamins/Minerals:  Well, I've posted a complete vitamin and mineral profile of steamers above, but I'll restate a few of the obvious ones just for the sake of completion.  Steamers are EXTREMELY high in vitamin B12, providing over 1300% of the daily value in one serving!  Vitamin B12 is water soluble, and is critical to proper brain and nervous system function.  B12 is very difficult to synthesize, so getting B12 in natural foods is very important.  

Steamers are also high in vitamin C, providing about 30% of the daily value per serving.  They are also packed with selenium, and the metals iron and copper.  

There it is, a health profile for steamers, which might just be one of the tastiest low calorie high protein foods on the market.  If you get a chance, ORDER SOME, you won't be sorry.  Just watch out for the sodium content, it can get pretty high, especially if you're dipping each little morsel in brine.  Also, watch out for that other dipping sauce, the delicious yet fat and calorie packed melted butter.  Appreciate the steamer for its remarkably savory flavors, and skip the butter.  Trust me, you'll be fine, and feel a lot better about yourself.  

I'm off to get some of these little suckers tonight.  CAN'T WAIT!

Good Luck!

Up The Intensity!

Hey, want to lose weight fast?  How about pack on some serious muscle in as little time as possible?  Maybe increase your metabolism and push your body into building, burning, fitness mode?  Well my friends, it's about time you increased your workout intensity.

Sure sure, everyone tells you to "push it," or work harder, egging you on in the gym, while you might be perfectly content to walk on the treadmill at an average pace so you can still actually hear the TV hanging on the wall, and watch the soap opera comfortably.  To you, the gym might be just an annoying routine, where you'd like to be as comfortable as possible doing uncomfortable things (like walking, jogging, biking, or lifting heavy things.)  That's all fine and dandy, and it's up to you, but not only will your progress toward any sort of goal be slowed to a crawl, but you're more likely to get into the rut that so many fall into --The rut of ZERO MOTIVATION,and of course.....low intensity.

Listen, your body responds to intensity.  You'll feel your heart rate shoot skyward, beads of sweat pop out everywhere, and your muscles burn.  It's uncomfortable, no doubt.  But by doing intense things, in any sort of workout you do, you're forcing your body to adapt, to work, and to push itself to the next level.  You'll burn a fantastic number of calories.  Think about it, the harder your heart is beating, the more your calorie furnace is heating up.  If you just saunter along on the treadmill all day, or lift weights far below the level of any sort of real effort, your heart won't get going, your body won't strain, and you won't increase your metabolic rate a bit.  No effort = no results, it's as simple as that.  These days, I see far too many people who are too comfortable in the gym.  Listen, you can love the place, but love it for the results it gives you, not because it's comfortable.  Be comfortable with pushing yourself.  Here are a few ways to get on the seriously intense workout track:

HIGH INTENSITY INTERVAL TRAINING:  Are you a cardio lover?  Do you enjoy the treadmill, the spinning machine, or the elliptical?  Well then, HIIT, or High Intensity Interval Training, is definitely for you.  This is truly the next level of cardio.  It'll take a shorter amount of time, and shoot your heart rate sky high (safely of course).  The concept is pretty simple.  Let's use the treadmill as an example.  When starting out, warm up for about a minute with a medium walk to slow jog.  Then, for the next minute or so, get up to a relatively comfortable pace, one you could keep for at least half an hour (a steady jog, I'd suggest between 5.5-7.0 mph for the average person).  Hit this for another minute.  Once that second hand turns over for the third minute though, the fun begins.  Quickly increase to an 80-95% sprint for a good 15-30 seconds, making sure to push yourself to near maximum speed.  Keep breathing deep and steady, and feel the burn in those legs.  PUSH HARD.  Then, when time's up, go back to your steady jog pace and cool down for about a minute.  Then...you guessed it, repeat.  For a beginner, I'd suggest four complete cycles (four jogs, four sprints), then every week or so get one more interval in there.  Work up to a total of around 20-25 minutes of HIIT, and I guarantee you'll see some real results.  Religious HIITers drop weight quickly and keep it off due to their vastly increased metabolism which is due to the irregular taxing of your heart and muscles.  You'll build leg muscle too, especially if you play around with the incline.  There's all sorts of HIIT workouts out there, google a few and try them out.

Oh, and HIIT works with any sort of cardio.  Try some hardcore spinning intervals, or elliptical, or jump rope, or take it outside and use a hill, a bike, or just plain RUN.  You can even walk and do it (have you ever tried to keep pace on a maximum speed walk?  Definitely not easy).  It's simple, and it produces guaranteed results.  It's not easy, but it gives an amazing sense of accomplishment.  And sometimes it's fun to see just how fast you can run.

Here's a great intro to HIIT, along with a few provided workouts: http://www.bodybuilding.com/fun/wotw40.htm

HEAVY SQUATS:  My personal favorite.  To be honest, I'm not the cardio type.  But guess what, to keep lean, cardio ISN'T A NECESSITY.  Sure it's great to get at least something aerobic in there every now and then, but you can have plenty of intensity in your workouts just from lifting heavy things.  Squats are one of the best high intensity movements out there, especially heavy ones.  I believe one of my biggest idols, Nick Horton (coach of PDX weightlifting) put it best in a recent email to me by saying: A hard set of squats is really similar to a sprint, actually, as far as your body is concerned. Boy is he right.  Squat a heavy set of five, and not only will your heart rate increase, but you'll feel taxed pretty darn close to your limit.  Keep the reps close together, push as hard as you can, and you'll use so many muscles in such an intense, powerful manner that your body can't help but go into "beast mode," and fire up that calorie burning furnace.  You'll also build a ridiculous amount of muscle too, quite quickly.  I squat 7  days a week (I do NOT suggest this to a beginner, start off with 1 or 2 at most, with wide spacing between days), and it hasn't even been a year and I've already put 100 lbs on my max squat.  I feel stronger than ever, and despite being about 10 lbs heavier I'm also leaner than I was when I started.  Amazing right?  The magic of squats is fantastic.  


Bottom Line:  Squats make you powerful and increase your metabolism enormously.  Do them.  But make sure your form is good.  Get flexible and lift heavy.

PLYOMETRICS:  Plyos are insane.  They kill you with just one set, then on each successive set continue to kick you when you're down.  But they feel GREAT.  They build muscle, they build explosive strength, and they shoot your metabolism through the roof.  They will force your body to go through calories like water through  a sieve.  And like any good high intensity exercise, after you're done you'll still be in high gear, burning through every new meal you consume, packing on muscle and dropping fat.  It's called the "afterburn effect," and it's basically an increased metabolic rate that lasts for a certain amount of time after your workout.  The more intensely you worked out, in general, the longer and larger the afterburn effect is.  Hard, explosive movements force your body to work at maximum level with each rep, and therefore your afterburn effect will be quite large.  So get jumping, leaping, and lunging.


Want a good plyometric workout?  Start here, but please look all over the internet, because there are thousands of different workouts that will ALL kick your butt and produce serious results.  People who practice plyometrics on a regular basis are stronger, fitter, faster, more powerful, and in general on a level above those who don't.  Step up.  Try a few.  Start small, then really go for it!

Now clearly you can't just jump into a highly intense workout and expect to be all right.  Don't start squatting twice what you are now, or sprinting for 12 solid intervals right off the bat.  Chances are you'll burn out, or worse, hurt yourself.  Increase the intensity in levels, or steps, starting small and working up to the truly daunting.  Like I've said in my previous goal setting articles (read my most recent one here: http://foodguru802.blogspot.com/2012/01/short-term-key.html ), give yourself a lofty goal that you really have to reach toward, and set smaller short term goals that will allow you to reach it.  Want a 50" box jump?  Start with 24" box jumps for reps this week, then maybe 26-28" next week.  You'll be leaping like a frog in no time, and the body fat will start to melt right off you with every successive day.

Also, one more thing to close down this article and send you on your way to success:  Be intense inwardly, not outwardly.  What do I mean?  Well, focus all your energy toward that next sprint, that next jump, or that ungodly heavy squat.  Don't waste it screaming your head off in the gym to get psyched up, or making a ridiculous commotion.  Sure, everybody's got their psyche-up routine.  I've got my own, and I'm sure it looks quite strange, but it doesn't necessarily draw attention.  Keep it refined, shall we?  Power toward the movement, not outward into thin air.  Efficiency is the name of the game.

Push hard, then harder, then do it again.  All it takes is all you've got.  GOOD LUCK!

"Dark Chocolate Dreams" Peanut Butter *Review*

I for one love my peanut butter.  I don't eat much of it, usually around tablespoon before bedtime for all the healthy fats, which slow my digestion and prevent catabolism overnight.  I swear, that's why I do it, not because it tastes ABSOLUTELY DELICIOUS (which it does.)  In the last year I've switched entirely to natural peanut butter, and I must say that the transition hasn't been hard at all.  Sure, natural peanut butter may not have the sweetness of the normal stuff, but after a few days of eating it you definitely DON'T miss the sugar.  And I'm serious about that. I had a little bit of normal skippy the other day and it almost made me stick my tongue out it was so artificial tasting.  Once you go natural, you never go back.

Today I'm here to pay my respects to a peanut butter a step above the rest.  Its name?

"Dark Chocolate Dreams" by Peanut Butter & Co.

Oh god, is this stuff amazing.  It is the ultimate combination of two fantastic tastes:  Dark chocolate, and natural peanut butter.  Once this stuff hits your tongue you'll literally be taken back in awe, and I'm really not joking.  And to top it all off, this stuff is natural!  AWESOME!!!

Dark Chocolate Dreams is a no-stir natural peanut butter, which while some may argue makes it a "false" natural peanut butter, I'd like to voice my rebuttal by saying the package lies about it being completely no-stir, for the oil WILL separate if you let it sit for a while.  Yes, there are a few more ingredients than just peanuts (like cocoa for starters...mmmmm...), so I will concede and say this peanut butter is "semi-natural."  But you know what this peanut butter doesn't have??

IT HAS NO HYDROGENATED OILS OR HIGH FRUCTOSE CORN SYRUP!


That is truly amazing.  That means that this stuff really has zero trans fat (peanut butter is famous for trans fat, which is the ultimate killer when it comes to unhealthy things), and also has no high fructose corn syrup (which your body almost ALWAYS stores as fat because of its chemical composition.)  So is this peanut butter healthy?  Hey, it fits into my diet no problem, and that's saying something.  And believe me, it's a LOT better than plain ol' Jif.

Here is the nutritional information for Dark Chocolate Dreams peanut butter:

Peanut Butter and Co. definitely has my future business.  They also have a few other fantastic flavors I'd like to try, like Crunch Time, White Chocolate Wonderful, Mighty Maple, The Heat is On, and Cinnamon Raisin Swirl.  Want a change from your boring ol' peanut butter?  Head to the store and pick up some of PB&Co.'s product right now, I would definitely recommend Dark Chocolate Dreams.  Overall rating?  9.5/10 (cause nothing's perfect, but this is darn close.)

See?  Dieting can be fun! Tasty too...=]

GOOD LUCK!!!

All About Salsa!

Ah yes, salsa.  God's gift to health nuts looking for something strong, flavorful and nutrient packed without all the calories.  In my opinion, it's hard to beat a good, natural salsa.  It'll go with all sorts of things, way more than you'd initially believe.  It isn't just an accompaniment to those tortilla chips, in fact those chips actually give salsa a bad rap.  I'm here to tell you today that on its own, salsa is not only delicious, but a very healthy snack that you'll want to get into your diet as soon as possible, especially if you want to spice things up from all those clean, bland, "boring" foods.  Let's check it out!

First, what is salsa?  Well the definition I found on thefreedictionary.com says:


A spicy sauce of chopped, usually uncooked vegetables or fruit, especially tomatoes, onions, and chili peppers, used as a condiment.

This leaves a LOT of room for interpretation.  I've had salsas that were sweet, with pineapple and mango.  I've also had some that are hot as heck, with habanero and green chili peppers.  I've had bean salsa, with black beans and corn and chickpeas (YUMMY).  And then there's the good old mild stuff on the middle shelf of the grocery store, an option that's still completely delicious despite being a little less adventurous.  You'd be amazed at all the different ingredients that can go into one salsa, and surprised at how natural a lot of those ingredients can be.  Here's the nutritional information for the average store bought salsa (For two tablespoons):

Nutrition Facts
Calories 9	(37 kJ)
% Daily Value 1
Total Fat	< 0.1g	< 1%
Sat. Fat	< 0.1g	< 1%
Cholesterol	0mg	0%
Sodium	198mg	8%
Total Carbs.	2.1g	< 1%
Dietary Fiber	0.5g	2%
Sugars	1g
Protein	0.5g
Calcium	8.9mg
Potassium	98mg

You can expect most salsas to have around 10-15 calories per two tablespoons.  This is very very low, especially in comparison to other sauces like ketchup, steak sauce, and especially mayonnaise (over 100 calories for two tablespoons!!!).

When it comes to salsa, the more natural it is, the better.  What do I mean?  Well a lot of the big name companies start to make their product a little overly processed, and you start to get ingredients that you wouldn't really want or need in salsa.  You also get a lot more sodium per serving, as well as a lot more sugar (they sweeten it up unnecessarily in order to sell more jars, obviously.)  To give you a comparison, let's take the sodium count in the salsa mentioned above (which is an average of all store brand nutritional facts), and a natural salsa I have in my fridge right now.

Theirs?  200mg of sodium per serving

Mine?  150mg of sodium per serving

50mg is a plenty big difference.  What salsa is it exactly that I have I'm currently munching on?  It's called "Wholly Salsa," and it's an all natural variant that tastes absolutely delicious.

There's even lower sodium counts out there too.  Here's another natural salsa's nutritional information:

80mg of sodium!?  That's pretty darn low, especially for salsa.  I'm going to have to check this stuff out (though it does look like they added a little sugar).

So why is salsa so healthy and low calorie?  Well the credit goes mainly to its main ingredient: VEGETABLES.  That's right, the low calorie, complex carb, nutrient packed meal item we often like to "accidentally overlook."  You get a ton of vitamins and minerals from salsa that you wouldn't get from other sauces.  In my honest opinion, salsa is quite the find for any dieter, because it can quickly make bland, tasteless foods quite delectable and desirable.  Want some examples of how I personally use salsa?  SURE!

On Sandwiches- That's right, nothing spices up tuna or turkey like a little bit of salsa.  It gives the sandwich an amazing natural kick and barely changes the nutritional info at all.  It has completely replaced mayonnaise in my diet, and definitely does the job well.

On Salads- Want a replacement for that fatty, calorie loaded ranch?  Try salsa!  Believe me you won't miss the saturated fat, or the taste, because you'll be too busy enjoying all the powerful flavors of your salad coated in a beautiful medley of spice and savory goodness.  Did that sell you?  I hope so.  Try it today, it's an amazing low calorie salad topper.


As a Veggie Dip- I love to dip raw vegetables in salsa.  They go together perfectly, and compliment each other in a way that's quite delicious.  I guarantee you won't look at plain old cucumber slices the same ever again after you've had them with a spicy bean salsa.  My personal favorite though is a bowl of cooked baby carrots with a little dish of dipping salsa.  I've been known to have that snack at least three times a day.  TRY IT!

In Omelettes- Now this one is truly awesome.  Throw some salsa into your next omelette, along with some mushrooms, onions, and whatever else you may desire, and be prepared for one amazingly delicious breakfast.  Eggs go great with salsa in general, so don't worry about ruining either flavor.  Plus, when salsa gets warm, it's extra delicious, as more of the aromas and flavors are released.

Plain- Yes you read right, I've been known to eat this stuff plain!  just a few spoonfuls at a time of course (though usually the entire package has less than 200 calories), to avoid too much of a sodium intake.  But don't be afraid to have a spoonful when you feel like it.  It will barely make a dent in your daily calories and is a great way to get a few more vegetables in your diet.  Plus it can really curb the appetite with all those nice flavors!

So get to your grocery store and pick up a jar of salsa today!  It's versatile, delicious, and above everything else, EXTREMELY HEALTHY!  Low calorie, high nutrient, what more could you ask for?  Pick what ever kind you like best, and start trying it out.  Believe me, your taste buds and your figure will both thank you.

Some like it hot, some like it chunky, some like it sweet. It's up to you.  GOOD LUCK!