Recipe Friday - Turkey Meatloaf

It's Friday and I found this great looking Turkey Meatloaf recipehere.

Here's how to make it:

1. 3/4 cup ketchup
2. 2 pounds ground turkey
3. 1 cup chopped onion
4. 2 slices sandwich bread, torn into small pieces
5. 1 cup grated Cheddar cheese
6. 1/2 chopped dill pickle
7. 1 tablespoon Worcestershire sauce
8. 1 large egg, lightly beaten
9. 2 cloves garlic, minced
10. 2 teaspoons dry mustard powder
11. 1 teaspoon salt
12. 1/2 teaspoon freshly ground pepper

1. Preheat oven to 350 degrees F. In a large bowl, mix 1/2 cup ketchup with the remaining ingredients until well combined. Divide mixture among 6 cups of a 12-cup (4 ounce) muffin tin, spacing them evenly and gently compressing and mounding the tops. Brush tops with remaining 1/4 cup ketchup.
2. Transfer tin to oven; bake until inside temperature registers 170 degrees F on an instant read thermometer, about 45 minutes.
3. Remove from oven; let rest 5 minutes before removing from tin. Serve hot.

Nutritional Information per serving:
419 calories
16 grams of carbs
1 gram of dietary fiber
22 grams of fat
37 grams of protein
5 grams of sugar

Nice and healthy. If you make it before I do, let me know how it is.

Have a good weekend.

www.leanbodyfitness.com
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Overweight Police Offiers

A few weeks ago, I was walking Scarlett the doberman and normally I'm not scanning the scenery looking for overweight people. But I was caught off guard when I saw a uniformed police officer that was noticeably overweight (it didn't help that I saw him coming out of Jimmy Johns).

Then I started paying attention a little more and was noticing other police officers that were overweight in other places.

In fact I was in a store the other day and saw a police officer with a belly sticking out and I'll admit, the thought crossed my mind "if I were to take something from this store right in front of him and run, there's absolutely no way he could catch me, unless he shot me in the back."

This article talks about how in Ohio, they actually have it as part of the contract with the state police officer's union to require the officers to stay in shape.

From the article:

No too-heavy Ohio troopers or sergeants have been fired in recent years, but at least 11 have received verbal or written reprimands since January for weighing too much, Department of Public Safety records show. One trooper was 48 pounds over his allowable weight, while another was 40 pounds beyond the maximum.

Union negotiators who began contract talks with the state last month want the rule done away with.

“It’s basically being fired, with the stipulation that once you make weight, then you can come back,” Ohio State Troopers Association President Larry Phillips said of his state’s provision for dealing with consistently out-of-shape troopers. “They are just simply out the door. No health care, nothing.”

I guess at first glance that seems a bit harsh to just outright show to the door to someone if you don't make weight.

But, it's not like the officers don't have an opportunity to lose some of that weight:

Most of Ohio’s troopers meet the patrol’s height-weight standards, Phillips said. But those who fail their monthly weigh-ins for 24 months straight can be removed from duty, with no pay or pension contributions or other benefits, he said.

So you come in and get weighed and are told that you're overweight. You've got 2 YEARS to get to the weight that is considered acceptable. So even if you were at the extreme and were 70 pounds overweight, all you'd have to do is lose 3 pounds a month for 2 years and you'd make it with no problem. Losing less than a half a pound a week doesn't seem that big of a chore, especially if you know doing so will save your job.

Now I'm not bashing cops. They've got a tough job. But, their job is to protect the community from those that would do harm. We've all seen the show COPS and without fail, at least one time in each show they've gotta run down some half naked idiot for doing some stupid. If the police officers aren't in shape, and who they are looking for is a dangerous suspect, how exactly are they going to catch that suspect on a foot chase?

And don't think the people that are out there don't see that as an opportunity. If I can just hypothetically think about grabbing something in a store and running while an overweight police officer is right next to me and don't have one ounce of desire to do it, there are plenty of people out there that would take that opportunity.

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New Product Website Launch

I've launched a new website where I give you a review of various health and fitness products that include exercise and fitness books, equipment, supplements, etc., from other authors and companies (just as an FYI, I'll be launching my own products in the near future so keep an eye out for that).

If you know of any product (or service) that you'd like for me to review, please don't hesitate to e-mail me and let me know and I'll see if it's worthy enough to add to this new website.

Okay, enough babbling. The new website is called www.LBfreview.com. Go check it out and let me know what you think.

www.leanbodyfitness.com
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How Much Food Cost you in Exercise

How often have you been a little hungry and just stopped at a fast food restaurant for a quick little piece of food to hold yourself over?

Take a look at those fries in the picture above. It's a large fry from Wendys. Know how much exercise you'd have to do to burn off the calories that you just consumed from those fries? 77 minutes of biking at 10-12 mph.

Those fries have 540 calories in them.

Take a look here for info on other exercise costs for fast food.

And keep these in mind the next time you pull up to the drive thru.

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Recipe Friday - Vegetarian Lasagna

I found this really delicious looking vegetarian lasagna over at Craig Ballantyne's Fat Loss Blog:

“Livesagna”
Ingredients:
1) 4 to 6 oz. sun-dried tomatoes
2) 2 to 3 fresh tomatoes
3) Fresh Italian Herbs, such as basil or oregano, to taste
4) 1 tsp Himalayan salt
5) 1 Tbsp. olive oil
6) 1 soft date, pitted
7) 3 to 5 garlic cloves
8) 1 to 2 cups of pine nuts, macadamias, or Brazil nut
9) 2 bunches of spinach leaves

Sauces:
Blend sun-dried tomatoes with fresh tomatoes, herbs, 1/2 tsp salt, olive oil, date, 2 to 3 cloves garlic

Cheese:
Process or blend nuts, 1/2 tsp sea salt and 2 to 3 cloves garlic. Allow to remain slightly chunky.

Directions:
In a glass dish, layer spinach leaves, sauce(can add shredded carrot, zucchini and red bell peppers as layers or in to the sauce), then cheese. Dehydrate for 1 hour until warm.

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Follow-up to 20 Minute Vomit Workout

Had some questions on how to do some of the exercises that I posted here in the 20-minute workout so here goes.

This is the start of a bodyweight squat:


And this is the lower position:


Start of the X-Body Mountain Climber:


Movement part of X-Body Mountain Climber:


Tripod Hold (switch hands after 15 seconds):


As for bear crawls, follow this link (and scroll down past the picture of Arnold) to near the bottom of the page and there's a video of how to do these.

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Your Cell Phone Can Screw Up Your Workout

There's been two times over the past 10 years where I've encountered Tennis Elbow.

It's not fun and it really put a damper on your upper body workouts. Every time that elbow flexes you feel pain, then frustration that you have to back off some until it heals up. The first time I had it, I think it lasted 4 months. The second time wasn't as bad, clearing up in about 2 months.

Now we have something else we have to worry about: Cell Phone Elbow.



Yup, holding that cell phone up to your ear can cause problem that:

....include numbness, tingling or aching in the forearm and hand, a pain similar to hitting your "funny bone." (The unpleasant sensation of hitting your "funny bone" is actually your ulnar nerve.)

As symptoms progress, they can include a loss of muscle strength, coordination and mobility that can make writing and typing difficult. In chronic, untreated cases, the ring finger and pinky can become clawed, Evans and colleagues note in a report in the May issue of the Cleveland Clinic Journal of Medicine.

There's a few other things besides prolonged periods of holding your cell phone up to your ear:

And too much yakking isn't the only cause of cubital tunnel syndrome. Other causes may include sleeping with the elbows bent and tucked up into the chest, sitting at a desk with the elbows flexed at an angle greater than 90 degrees and driving with your elbow propped on the window for extended periods, he said.

So if your workouts are important to you for your upper body (and considering your reading this, they must be important to you), you need to keep that elbow healthy, which means, put the phone down and talk less.

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