Posts Tagged ‘health conscious’

Fitness and Elliptical Machinery

In fitness, holidays on November 17, 2010 at 5:57 pm

How to stay healthy this holiday season

– Joseph Achille Federico

With the holidays rapidly approaching, so is the promise of wintry weather which includes snow, ice, and freezing rain. That being said, chances are you will head to the gym less and less as the weather gets worse and worse. Why head to the gym when you could purchase an elliptical machine?

Compare and review elliptical reviews.

The holidays are a time for seeing family, old friends, and sharing stories about the good old days. Lots of traveling may be involved, but it’s so worth it when there are homemade pies to be tasted, mulled cider to be drunk, and turkey and stuffing to be enjoyed by all!

Holiday food is wonderful, but no one likes to be out of shape come January 1st of the New Year. It’s a proven fact that we as humans have a tendency to over eat, then overeating leads to depression, and that’s just an all around bad combination. The key is to indulge but in moderation, and keep yourself fit as a fiddle through it all.

How to stay fit through the holidays? Find out more…

It is quite important to not forget about one’s health, even the health of others during the joyous and cozy holiday season. And after the holidays, like we stated earlier, who really has the patience to head to a gym to work off all of those holiday cookies and egg nog?

By purchasing home equipment such as an elliptical machine, it’ll be a wise and smart investment for those who like to work out in the comfort of their own home. Heck, you could even work out in your favorite holiday pajamas! Also, by purchasing an elliptical machine, the more you use it, the faster it pays for itself. Wouldn’t you much rather buy your own fitness equipment than wasting thousands of dollars on a fancy and lavish purchase that won’t be used all that much anyway?

Here are some elliptical machine maintenance tips.

The main point of all of this? We want you to stay as healthy as can be this holiday season without breaking the bank … leave that to Santa and his elves!



Nutrition: You are what you Eat and Finding the Inner you through Food

In Being Gay, recipes, reviews on February 12, 2010 at 7:32 pm


You are what you eat. This notion has been around for many decades; yet as people we have not grabbed hold of this idea and carry it out in our lives. Quite literally, this quote means that what you put in your body will directly or indirectly affect your being. From a less literal state, you are what you eat is describing the effect of the quality of food we eat on our mental and physical health.

In 1923, the Bridgeport Telegraph produced an article titled “United Meet Markets,” written by Dr. Victor Hugo Lindlahr. This article is the first instance of the line “you are what you eat,” in modern times. “Ninety per cent of the diseases known to man are caused by cheap foodstuffs. You are what you eat.”  The fact that this information was available and mainstream over 80 years ago is mind-blowing. People knew the harm of consuming lower quality foods, yet convenience fueled the rise of frozen meals and fast food in the American diet. I strongly believe that this quote is so much more than 5 simple words strung together.

Obesity, diabetes, and heart disease are at their highest rates ever and are among of the leading causes of death for Americans.  So here’s the deal, let’s stop this food epidemic before it can possibly get any worse. Let’s go back to our roots and eat homegrown food using simple techniques and conditioning our palates and our bodies.

Change all starts with you. Reading into what you eat at this point in your life will help you realize who you are. If you can appreciate the quality of food that you put into your body, you will be appreciating your body and ultimately be able to respect yourself more.

Balancing your life will be the key to success in leading a new healthy lifestyle. Dieting is the enemy. There is a reason why dieting contains the word DIE: depriving your body and mind will only set yourself up for failure. The key to a new healthy lifestyle is understanding your limitations and how food reacts with your body.  If you need to lose weight, you need to start with realistic weight loss goals. Depending on your weight and the amount of exercise you are willing to do, you should plan on a 1-2 pound weight loss per week.

If you are going to take this thought seriously, you need to sit down and examine what you eat and how you exercise. Are you eating nutritionally rounded meals? Are you exercising at least 30 minutes a day? Are you performing the right routines? Sitting down, making a list, and organizing will definitely help you in the long run. If you can wrap your mind around the idea of changing your diet and fitting a workout routine into your weekly schedule, you will be able to realize your goal and be more likely to stick to it. Take it one day at a time, and you will be amazed at what you can accomplish!

Find the inner you through food. Whether you have a passion for cooking or for eating, loving food is in our nature. What we need to learn is to respect the food we eat – not move towards fast or convenient but for health conscious and delicious. YES! Healthy food can be delicious. Stepping outside the box and trying different foods will greatly help you with your healthy lifestyle upgrade. Try healthy takes on classic dishes. Expand your shopping list! Go to the local market and pick out several fruits and vegetables you have never eaten or that you would never purchase.

Next go an aisle over and pick up a package of lean meat such as pork or chicken. Now continue on through the market and pick out some starches: brown rice, pearl barley, and quinoa are some great examples of whole grain alternatives to your normal starch accompaniments. With a little patience and a positive attitude you can make changes in your lifestyle that will greatly affect your overall quality of life.

Food for thought:

  • Evaluate your diet! Get a journal: write daily entries about what you are eating, and you will be able to recognize what needs to change and what you can improve upon. Forcing yourself to write everything down will keep you accountable for your own actions, and if you aren’t eating well, you’ll have no one else to blame but yourself.
  • Calculating your caloric intake. It only takes a small amount of time, and it’s crucial to changing your eating habits. If you can figure out the amount of calories you should be eating daily, you can learn to change these numbers to work for the amount of exercise you are doing and the amount of weight you want to lose.

  • Proper hydration! Properly hydrating you body is a very important step to personal nutrition.  You should be drinking 64 ounces of water a day. This seems like a lot, but it’s only 8 glasses a day! Spacing the consumption throughout the day will help with sticking to it.

Be conscious of what you are doing to your body!

Easy Healthy Recipes…

Here are some really simple, but healthy recipes. Using flavorful ingredients will keep things interesting while still eating well.

Pan-seared Chicken Breast with Pico De Gallo and Red Rice

Spiced Chicken:

4 boneless chicken breast
1 ½  T cumin
2 T chili powder
1 T cayenne
2 T olive oil

  1. Measure out your spices and cover your chicken breasts with them. Massage the spices into the meat with a T of salt and ½ t of pepper. Heat a sauté pan and add 1 T of oil to the pan. Once the pan is very hot, add your chicken breasts and sear them on both sides. Move them to the oven to finish either on a sheet pan or in your sauté pan if it is oven-safe.

Pico De Gallo:

1 ea white onion
6 ea plum tomatoes
1 ea jalapeno
2 cloves garlic
1 lime, juiced
2 T cilantro, chopped finely

  1. Small dice your onion and tomatoes. Mince your jalapeno and your garlic cloves.  Juice your lime and finely chop your cilantro. Add all ingredients to a bowl and stir to combine.

Red Rice:

2 cups brown rice
1 chipotle, minced
1 onion, minced
5 cups chicken stock

  1. Mince your onion and add it to a saucepot with 1 T of oil. Cook until translucent. Add your rice and let it parch in the oil. After about a minute add your minced chipotle and your stock. Next add 2 T of salt. Bring to a boil and then turn down to a simmer. Cook for 45 minutes.
  •  This recipe is great because it’s high on flavor but is also balanced with a protein, whole grain, and vegetable component.

 Vegetable Curry with Quinoa and Cacik


1 cup Greek yogurt
1 lemon, juiced
1 T olive oil
1 small cucumber, seeded
1 clove garlic
1 T cumin
1 T salt
½ T pepper

  1. Take your cucumber and seed it, next small dice it. Mince your garlic and add all ingredients to a bowl. Stir thoroughly to combine. Serve on the side as a cooling accompaniment.

Vegetable Curry:

1 large eggplant
1 red bell pepper
2 yellow onions
6 cloves garlic
1 zucchini
1 yellow squash
2 cubenelle peppers
2 T tomato paste
4 T Garam Masala, good quality or prepared yourself
2 T olive oil

  1. Dice the eggplant, peppers, squash, and onions and mince the garlic. Sauté the onion, peppers, and garlic till tender. Remove and set aside. Turn heat to high and brown eggplant and squash. Stir quickly as not to burn.  Add tomato paste and stir around to combine, add garam masala and all vegetables back to pot and turn to low. Add a ½ cup of water and stir to combine, cover and cook for 20 minutes. Finish with salt and pepper.


2 cups quinoa
1 yellow onion
2 cloves garlic
4 cups vegetable stock

  1. Mince your onion and garlic and add it to a saucepot with 1 T of oil. Cook for 2 minutes on low heat. Add your vegetable stock and bring to a boil. Once at a rapid boil add your quinoa. Once the liquid comes back to a boil, turn it down to a simmer and let it cook for about 15 minutes. Check the quinoa closer to the end of it’s cooking time, if it needs to go longer let it. Once it’s finished cooking it should be tender and springy. Fluff with a fork and serve like rice.
  2. Serve your vegetable curry on top of your quinoa with your cacik on the side. This dish is impressive and simple. Filled with vegetables, whole grains, and healthy bacteria from the yogurt; this dish is also very healthy.

Hopefully I have been able to inspire you to move towards a healthy lifestyle. If you have any questions about what you should or shouldn’t be doing, email me at Equal4allchef@yahoo.com! I’d love to answer your questions.

Sean Gallagher

Photo Source 1, 2, 3, 4, 5, 6, 7, 8