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Sardines Are Good for Cardiovascular Health, Memory, Joints, Skin and Energy Level

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Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled “The Unsung Sardine” in which he said that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

So go out and get your sardines, packed in WATER and watch your waistline melt away…

Herb Grilled Turkey Breasts

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Serves 4       TOTAL TIME 30 MINTUES

  • 1 lemon
  • 1 large Tomato, chopped
  • 1 cup bulgur
  • 1/4 cup loosely packed fresh parsley leaves, chopped
  • 1Tbsp chopped fresh oregano leaves
  • 1 Tbsp chopped fresh mint leaves
  • 2 tsp olive oil
  • 1 lb turkey breast cutlets
  1. prepare outdoor grill or grill pan for direct grilling over medium heat.  From lemon, grate 1/4 tsp.  peel and squeeze 2 Tbsp juice.  In a small bowl, stir together 1 Tbsp juice and tomato, set aside.
  2. Prepare bulgur.  In 3 QT saucepan, heat 2 cups water to boiling on high.  Stir in bulgur and reduce heat to low, cover and simmer about 15 minutes or until all liquid has been absorbed.  Stir in parlsey, 1/8 tsp salt, 1/8 tsp ground black pepper, lemon peel, and remaining lemon juice.
  3. Meanwhile, in a small bowl, combine oregano, mint and oil.  Pat cutlets dry, rub with herb mixture on both sides.  Sprinkle with 1/4 tsp salt and 1/4 tsp freshly ground pepper to season both sides.  Grill Turkey 3-4 minutes or until no longer pink throughout, turning over once.  Top Turkey with tomato, serve with bulgur.

WHAT IS BULGUR? it is a form of wheat that is cleaned, dried and ground into a grain. – HIGH in fiber, low in fat and an EXCELLENT source of protein!

30 minute workout or puke

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Members got MMAXOUT Tonight… Always consult your doctor before any workout routine 🙂 

  • 25 pull ups
  • 50 push ups
  • 50 Ab bicycles

Sprint in place knee high for 1 minute

  • 50 Switching lunges
  • 30 Burpees
  • 50 Box Jumps

Sprint in place knee high for 1 minute

  • 30 Plate Twist
  • 30 Plate Swing
  • 30 Burpees

Sprint in place knee high for 1 minute

And that was the warm up…. The next 30 minutes of the class was a real Killer to find out what it was JOIN MMAXOUT in your area… MMAXOUT Workouts has grown worldwide, people are loving how effective the exercise are. 

Looking for more information about MMAXOUT Fitness

Cucumber, Mango, and Black Bean Salad

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Serves 4

  • 1 seedless cucumber, washed and cut into 1/2 inch dice
  • 1/2 medium mango, cut into 1/3 inch dice
  • 1/2 cup canned black beans, drained and rinsed
  • 2 tablespoons fresh lime juice
  • 2 tablespoons orange juice
  • 1 tablespoon finely chopped fresh cilantro
  • 3/4 tablespoon salt
  • 1 jalapeno pepper, seeded and finely chopped
  1. In a large bowl, toss cucumber, mango and black beans
  2. FOR DRESSING:  In a small bowl, mix like and orange juice, cilantro, salt and pepper.  Pout over cucumber mixture and toss well.  Let stand 10 minutes for flavors to blend.

Scallops with Grape Tomatoes and Mint

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Makes 4 Servings

  • 3 tablespoons extra-virgin olive oil, divided
  • 1 pound “dry” sea scallops, patted dry with paper towels
  • 2 tablespoons minced shallots
  • 1 pint grapes tomatoes, cut lengthwise in half, or use 2 cups diced (1 inch cubes) ripe plum tomatoes
  • 1 tablespoon finely chopped fresh mint, plus small sprigs for garnish
  • 1/4 cup dry vermouth or dry white wine
  • salt and freshly ground black pepper to taste

Hot cooked rice for serving

  1. Heat 2 tablespoons of the oil in a 12-inch nonstick skillet over high heat until very hot.  Add the scallops and cook turning once, until opaque when pierced in the center with the tip of a sharp knife, about 5 minutes.  (If you have scallops of carrying sizes, remove the smaller scallops as they are cooked.)  Transfer to a platter.
  2. Add the remaining 1 tablespoon oil to the skillet and reduce the heat to medium.  Add the tomatoes and mint and cook, stirring occasionally, until heated through, about 3 minutes.  Add the vermouth and cook until the juices are thick ended, about 1 minute.  Return the scallops to the skillet and stir a few times to combine.  Season with salt and pepper.
  3. Spoon over the hit rice, garnish with mint sprigs, and serve immediately.

Your Next Stop at the Grocery Shop

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MMAXOUT TIP

TRY THIS FOR YOUR NEXT TRIP TO THE GROCERY STORE

  • Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
  • Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
  • Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
  • Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
  • Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows’ milk, choose soy and rice beverages, calcium-fortified orange juice, or goats’ milks and cheese.
  • Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
  • Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
  • Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
  • For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
  • Don’t load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.

MMAXOUT FITNESS IN OHIO

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MMAXOUT Ohio is now in Akron OHIO

Check out their website…

Zahands Martial Arts

Here is some info from there site – Zahand’s Martial Arts, we provide our students with elite instruction in Traditional Karate-do, Judo, and Jiu-Jitsu. Our programs will help you reach new levels of excellence in all areas of your life, both on and off the mat. From traditional martial arts to more modern self-defense styles, there is something for everyone at Zahand’s Martial Arts. Whether you’re a member of our Kid’s or Adult Martial Arts programs, you’ll leave class with improved focus, self-discipline, and confidence. Our students have a strong sense of respect, for themselves and those around them, and we promote a positive learning environment that is free from intimidation, vulnerability, and negativity. The team attitude in our classes is both unique and contagious, helping us to create a positive culture within our school.

Eggplant, Smoked Mozzarella and Basil Rolls

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  • 1 small eggplant
  • some salt and freshly ground black pepper
  • 2tbsp olive oil, plus extra for drizzling
  • 3/4 cup smoked mozzarella, cut into 6 slices
  • 1 vine ripened tomato, cut into 6 slices
  • 6 large basil leaves
  • 1tsp balsamic vinegar, for drizzling
  1. Cut the eggplant lengthwise into 6 thin slices and discard the two outermost slices.  Sprinkle the slives with salt and leave for 20 minutes.  Rinse under cold running water and pat dry with paper towels.
  2. Preheat the broiler to meduim-high and like the rack with foil.  Place the eggplant slices on the boiler rack and brush with oil.  Broil for 8-10 minutes until tender, turning once, and brushing with extra oil, if necessary.
  3. Remove from the broiler, then place a slice of mozzarella, a slice of tomato, and a basil leaf in the center of each eggplant slice, and season to taste.  Fold the eggplant over the filling and broil seam side down, for 3 minutes until the mozzarella begins to melt.  Serve drizzled with olive oil and balsamic vinegar

TRY OVER A MIXED-LEAF SALAD

Serves 2.