Quinoa Ostrich Chili

By Dr. John M. Berardi, PhD and Dr. John K. Williams, PhD, authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.

For those among you who are bean averse, here is a chili recipe that replaces gassy legumes with quinoa. Why quinoa? Because it tastes great, and it is one of the most nutritious whole grains on the planet. Ostrich complements the robust flavors of quinoa, tomatoes, and spices. Ostrich is a red meat closer in taste and texture to beef than to chicken. If you can’t find it, ground turkey will do in a pinch. When you toss in a heap of veggies, you’re left with a stand-alone hearty, delicious, and highly nutritious meal that will satiate the appetite of two ravenous individuals. This recipe was also designed with busy individuals in mind, and can be completed in 30 minutes from start to finish.

Ingredients

1 lb. ground ostrich, or ground turkey
½ cup dry quinoa
3 cups water
1 small can (6 oz) tomato paste
½ medium onion
½ cup frozen corn kernels
½ package mixed frozen pepper strips
½ tsp cumin
1 tbsp chili powder
½ tsp salt
Tabasco sauce, to taste

Instructions

1. Bring the quinoa to a boil in 3 cups water and a pinch of salt. Cover and reduce heat to medium. Set a timer for 30 minutes.
2. Brown the ground ostrich and onions in a nonstick skillet. Add the corn and peppers and toss over high heat until vegetables are thoroughly thawed and start to brown.
3. By now, about 10-15 minutes should have elapsed since you started boiling the quinoa. Remove the lid from the quinoa and stir-in the tomato paste until mixed. Add the browned ostrich and vegetables, stir, and then add the spices. Mix completely, cover, and simmer on low heat for the remainder of the time, or until you have the desired consistency (should be fairly thick).

Makes 2 servings.

Nutritional information

	Per Serving
Total Calories	700	k/cal
Protein	59	g
Total Carbohydrates	66	g
Fiber	11	g
Sugars	0	g
Total Fat	17	g
Saturated	5.5	g
Monounsaturated	6.9	g
Polyunsaturated	4.2	g
Omega-3	0.2	g
Omega-6	3.0	g

Tip: Toasting your quinoa

For a smokier flavor, toast the quinoa before you boil it. This can be done in a dry nonstick skillet over medium-high heat. Pour the dry quinoa into the skillet (no oil), and stir continuously until the grains start to pop and you can smell a nice, toasty fragrance. This should not take longer than 3-5 minutes.

Food Fact: Quinoa, the Mother Grain

The ancient Incas called quinoa the “mother grain,” because they relied so heavily on its nutritive properties. Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins.

Want to change your body -- while still eating meals that taste this good?

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 120 recipes and a no-nonsense nutrition plan that will show you how to make it all work. Get Gourmet Nutrition today

Sean Barker, CPT,CPTN
www.Workouts101.com

The MANformation Show

Listen in to Skip Lacours' MANformation radio show as I was asked to be a guest and contribute to his blog radio show.

The MANformation show host Skip Lacour discusses strategies that help transform you into the man you want to be.

Skip La Cour has established himself as a leader in the bodybuilding world with his outstanding physique and by unselfishly communicating his training philosophies to others.

Peak Performance and Success Coach Skip La Cour is considered to be a master for teaching strategies for personal and professional success. In his powerful speaking engagements around the world, he empowers, inspires, and motivates individuals to realize their personal potential. http://www.skiplacour.com



I will also be taking part in his bodybuilding radio show at http://www.skiplacourradio.com starting Sunday, February 24 at 11:00am eastern.

Tune it and check it out!


Sean Barker, CPT,CPTN
www.Workouts101.com

Get a Grip!

I am going to keep this simple. When bench pressing, please wrap your hands all the way around the bar! I still continue to see people in the gym bench pressing with a thumb-less grip. Most people don't even know why they are doing it that way, they just picked up the habit from a fellow gym rat...and no it doesn't make the exercise more effective. It just makes it harder on your wrists and is an accident waiting to happen. Check out this video if you still intend on benching this way ;-)



If you want to increase your bench press and get big and stronger here is the program you need to get your hands on. http://www.musclegainingsecrets.com/

In case you haven't heard by now there are less than 12 hours left in Jason's very special Get Jacked for Summer Sale. Before midnight you will get an additional SEVEN incredible bonuses with your purchase of the Muscle Gaining Secrets training system.

Those limited time only bonuses are:

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Don't miss out on this opportunity and be left hiding behind your t-shirt at the beach again this summer.

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Sean Barker, CPT,CPTN
www.Workouts101.com

Guest Blog: How To Build Muscle Fast

By Jason Ferruggia

If you want to build muscle fast there are a few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining. There are several different ways to do this which are listed below.

Don’t do more than 12-15 sets per workout.
Don’t train for longer than an hour.
Don’t train more than four days per week; three days is even better.
Don’t train for more than 8-12 weeks without taking a week off.
Don’t train with 90% or above your one rep max for more than three weeks in a row.

Those are a few of the easiest ways to avoid overtraining. Heeding that advice will definitely help you build muscle fast.

Productive mass building workouts are centered on one concept and one concept only; progressive overload. You have to consistently get stronger and lift more weight and do more reps if you ever want to get bigger. Doing the same thing repeatedly will get you absolutely nowhere and is a complete waste of your time.

Also, you need to be sure that you are using big, compound exercises like squats, deadlifts and chin ups with heavy weights. Don’t waste your time with isolation exercises and pumping techniques that do nothing to help you build muscle fast.

Next, you need to be sure your diet is in order. This means that you are eating copious amounts of food every 2-3 hours. Going longer than this without a meal will impede your progress and you will never get huge. You should be focusing on organic whole foods such as grains, fruits, vegetables, nuts and seeds for the majority of your calories. The rest of your intake should be made up of clean sources of protein like eggs and fish.

Another thing that will help you build muscle fast is paying the utmost attention to your recovery. You should be getting as much rest as possible which includes sleeping a minimum of eight hours per night and hopefully even taking a short nap during the day. Another thing that can boost your recovery ability is regular massage. This can be a real massage from a masseuse or just a simple self massage with a foam roller or tennis ball. Either way you do it will help tremendously, just be sure to do it.

Although most people overlook its importance, stretching is another crucially important component of a good muscle building program. Stretching can help tight muscles grow more efficiently and can even help prevent injuries in certain instances. If you don’t do any stretching now, I highly recommend that you start. You will be pleasantly surprised by the results, I’m sure.

If you follow the tips above you will build muscle fast; perhaps faster than you ever imagined. I have provided the information, now it’s up to you to use it.

Good luck.

To kick off the get-in-shape-for-summer training season Jason is holding a very special three day sale that starts now and goes until Thursday, February 21st at midnight, EST. During this time you will get SEVEN brand new bonuses which will only be available for the next three days. Each one of these bonuses has been hand picked by him and kicks @$$! Plus you get a lifetime membership to his new private, members-only site.

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Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com/

------

Sean Barker, CPT,CPTN
www.Workouts101.com

Tip of the Week

Revving Up Metabolism
by Dr. John Berardi

I recommend more calories than most do. That's because there's no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you're worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much 'damage' can take place in only two weeks. So if you end up boosting your metabolism, you'll be thanking me eternally. And if it turns out you're consuming too much, you can just adjust down.

SEE ALSO:
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Order Precision Nutrition now and get $50 off!

Sean Barker, CPT,CPTN
www.Workouts101.com

Cardio Is A Joke

Here is a very controversial article that Craig Ballantyne shared with me. This should open up alot of peoples eyes about training for fat loss.

Sean Barker, CPT,CPTN
www.Workouts101.com

Cardio Is A Joke

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com


Strong statement, I know, cardio is a joke, but I really believe that cardio for fat loss is a joke. Although, not a very funny one...

One woman wrote, "I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more? I'm worried if I use your program, I won't get any results because you don't even have an hour of interval cardio per week. Please help!"

And from a gentleman on the Men's Health forum, "I took up running and didn't take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn't gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur. "

Cardio horror stories are a dime-a-dozen. So here's the bottom line on cardio...

Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don't you just tell someone to go play in traffic...oh wait, that's exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.

If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist's office with all the others that do too much of the same thing...whether its running or spin classes, overuse injuries are far too common in the cardio world.

After all, what's easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?

Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio,
heal thyself!

Cardio is a joke...

But cardio fits our "more is better" mentality, doesn't it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get
less results?

There is a better way.

Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You'll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, "never changing physiques" spinning their tires over on the cardio equipment.

No matter what the city, no matter where the gym, its the same old story.

Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight circuits (described in my DB-BW Fusion TT Workout Bonus from www.turbulencetraining.com) and you are off to the fat burning races.

Or get left behind on the cardio equipment that is getting you nowhere, CB

PS - Turbulence Training is Guaranteed.

If you aren't thrilled with the decreased workout time and increased fat loss and energy from the Turbulence Training system in 8 weeks, let us know and we'll refund your order. Your satisfaction is guaranteed. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too!



About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Happy Valentines Day!

Just wanted to wish everyone a Happy Valentines Day!

Sean Barker, CPT,CPTN
www.Workouts101.com

P.S. Oh yeah, my friend Vince DelMonte, author of the number one muscle building program on the Internet, has a little Valentine gift for you...

He's giving away his entire muscle building package away,including the DVD he sold 1000 copies of in 72 hours, for a $20 discount...
-->Click here for No Nonsense Muscle Building

When you try and leave his site, you'll be prompted to
to take the discount. Don't miss out and have a great
day with your sweet heart.