Week 7 - Fitness Myths and Recipes
- Sal Randazzo
- Feb 18, 2018
- 6 min read
End of Week 7 - This year is flying by, especially February. If you’re following me on Instagram, you’ll see we’re having to work close to 60-70 hours each week this month. We’re building a proposal for the Berkeley County Administrative Complex which is due the first week in March. There will be close to 30 trades for that project, so we have get invites sent out and request proposals from suppliers and potential subcontractors. If you’re an interested subcontractor/vendor, don’t hesitate to contact me so I can get you the drawings and specifications!
This week I posted a voting option to write about some fitness myths that I’ve encountered in my life vs. healthy recipes. It was a tie! So, I’m going to write a little about both subjects. Hopefully this will help you get in the right mindset for your personal fitness goals!
Fitness Myths
1. Targeting Fat Loss: Did you know that you cannot choose where your body burns fat? When you decide to go into a caloric deficit (See Blog Post from Week 3), your body will continually to lose fat. Once this occurs, you can’t control where the fat is being taken from. For me, I lost a ton of fat in my legs first, then my neck, arms, and finally my stomach area. You can only control your consistency with nutrition and exercise, but not where the fat burn occurs. Many people I’ve spoken with think that if they do a bunch of crunches, they’ll burn fat on their stomach before anywhere else. This leads me into my next myth…
2. Ab Workouts Gets You Abs: Fun fact - did you know every human being has abs? Otherwise, we’d be walking around like gumby with no core support. Each human is different in the amount of fat protecting (or shielding) those abs. This is key for someone whose goals include getting a ripped 6-pack core! If you want a six-pack abs, maintain a caloric deficit and over time your fat will burn off and those abs will show. I’m not discouraging ab workouts, but they will not speed-up the process of getting and maintaining abs. Ab workouts are like any other muscle-group workouts, use them to grow and strengthen the muscle, the macronutrients you feed your body will make those abs pop!
3. Metabolism & Food Timing: I don’t even know how many times I’ve heard someone tell me, “don’t eat after 11 p.m.,” or “you should eat every 3-hours,” or “breakfast gets your metabolism started.” Your body doesn’t have a time card that punches in-and-out and decides when to process your food intake or not. Your body is constantly working and expending calories (even when you sleep). You can eat 2,000 calories in one sitting or spread it out along the whole day (there are multiple diets out there that preach the “fasting” technique). You need to decide what works for you. On my first blog post, I told you the times I eat throughout the day - that’s only so I remember to actually eat during the day! These times keep me on track with my daily schedule and allow me to work effectively throughout the work week.
4. You must sweat/be sore, or your workout was a waste: All our bodies don’t sweat at the same rate. The inverse is not accurate either - if you’re sweating a lot, this must mean you’re working out hard and going to lose weight. Stepping out in the hot South Carolina summer (100-degrees or more) doesn’t mean you’re going to lose weight. Our bodies need sweat glands to regulate our internal temperature - when the insides of our bodies heat up, the glands secrete water to the skin’s surface where heat is removed by evaporation. Maybe this is where the term “burning fat” becomes misconstrued with heating up fat so it “burns” off - I’m not sure. Either way, just because you sweat a lot doesn’t mean you’re working hard and if you don’t sweat during your workouts, this doesn’t mean you won’t see the results. You must know your own body and know what you’re doing - be honest with yourself and ask if you can do better. As long as you’re meeting your goals, keep plugging along and you’ll see results!
Recipes
My wife has found multiple recipes that aided in my weight loss journey, but these recipes are our go-to meals/sides. I hope you enjoy them, if you decide to try out one of these recipes - let me know!
Sweet Potato Fried Rice:
Ingredients:
- 1½ Large Sweet Potato, peeled, spiralized using a C-Blade spiralizer
- 1 Tsp Olive Oil
- ½ Cup Yellow Onion
- Pinch of Salt & Pepper
- ½ Cup No Salt Added, Swanson’s Chicken Broth
- 2 Large Eggs (beaten)
- ½ Cup Green Peas (No Salt Added)
- 1 Tsp Soy Sauce (Low Sodium)
Directions:
1. Peel, spiralize, and run the sweet potato in a food processor until it looks like rice grains
2. Fry the onions in a pan for 2 minutes - Medium to High heat
3. In a skillet (or large pan), cook the sweet potato rice for 1 minute on High
4. Add chicken broth to the cooked rice and let simmer - reduce heat to Low
5. Cook the scrambled eggs in a separate small pan
6. Add the peas, cooked eggs, and soy sauce to the rice skillet and simmer covered on low for 4-5 minutes
7. Enjoy!
Nutrition Facts: Makes 7 Servings, Each Serving: 93 Calories, 4.2g (P), 12.1g (C), 3g (F)
Salmon Cakes
Ingredients:
- 1 Large Can (14.75 Oz) - Chicken of the Sea Pink Salmon
- 1 Small Can (5 Oz) - Chicken of the Sea Pink Salmon
- ¼ Cup - Panko
- 2 Large Eggs
- ½ Green Pepper
- ½ Yellow Onion
- Tiny bit of minced Garlic
- Pinch of Salt, Pepper, & Cayenne Pepper
Directions:
1. Open the cans of Salmon and drain them
2. Mix the eggs, onions, peppers, bread crumbs in a large bowl
3. Place the Salmon in the large bowl from Step 2 and form into patties
4. Prepare a pan with olive oil and heat on Medium
5. Place the patties in the hot pan (3-4 minutes per side) until brown
6. Serve in a salad or burger of your choice!
Nutrition Facts: Makes 7 Cakes, Each Serving: 167 Calories, 19.6g (P), 6.2g (C), 6.5g (F)
Cauliflower Mashed Potatoes
Ingredients:
- 1 Head of Cauliflower, diced & steamed
- 1 Tbsp Unsalted Butter
- 1 Tbsp Greek Yogurt, Nonfat, Plain
- 1 Clove Garlic (or Garlic Powder)
- Pinch of Salt & Pepper
- Chives
Directions:
1. Dice the cauliflower and steam in a large pot until soft
2. Mix in butter and garlic in a large mixing bowl until it has a consistency of mashed potatoes
3. Season to taste with the Salt, Pepper, and Chives
4. Enjoy!
Nutrition Facts: Makes 7 Cakes, Each Cake: 83 Calories, 4g (P), 9.7g (C), 4.2g (F)
Turkey Burgers
Ingredients:
- 1 lb Lean Ground Turkey
- 1 Large Egg
- ½ Tsp Salt, ½ Tsp Pepper, ½ Tsp Parsley, ½ Tsp Garlic Powder
- ¼ Yellow Onion (Grated)
- 1 Small Zucchini (Grated)
- ½ Cup Bread Crumbs
Directions:
1. Peel the onion and grate with a cheese grater about ¼ Cup
2. Grate the zucchini (1 whole)
3. Place the onion and zucchini in a strainer to remove all the liquid
4. Mix in the egg, salt, pepper, parsley, garlic powder, and bread crumbs in a large bowl
5. Put the Ground Turkey into this “batter” and form individual burgers
6. Cook 5-minutes on each side on high heat, then let simmer on low for 3 minutes
7. Enjoy with lettuce wraps, avocado, tomatoes or make your own burger!
Nutrition Facts: Makes 5 Burgers, Each Burger: 151 Calories, 17.8g (P), 1.8g (C), 9.9g (F)
Southwest Turkey Vegetable Skillet
Ingredients:
- 1 lb Lean Ground Turkey
- 4 Oz Can of chipped green chiles
- 14.5 Oz Can of Diced Tomatoes (No Salt Added)
- 14.5 Oz Can of Corn (No Salt Added)
- 1 Zucchini (Diced)
- 1 Yellow Squash (Diced)
- ½ Tsp Garlic Powder (or 1 chopped clove), ½ Tsp Onion Powder
Directions:
1. Cook the ground turkey until 75% complete
2. Drain the turkey and add in spices - garlic & onion powders and stir
3. Add the diced Zucchini and Yellow Squash
4. Add the chopped green chiles, cook for 3-4 minutes on medium heat
5. Mix in the diced tomatoes and corn, simmer on low for 3-4 minutes covered.
6. Enjoy with sour cream or nonfat plain Greek yogurt!
Nutrition Facts: Makes 7 Servings, Each Serving: 169 Calories 15g (P), 12.3g (C), 6.8g (F)
If you have other recipe ideas, let me know! Leave a comment below or find me on Instagram: foreverforward2018.
This week I was able to attend the Berkeley County Administration Complex Renovation Site Visit and flew the drone to capture accurate images of the roof.
(RPIC: Sal Randazzo, 100-ft AGL, Reg #: FA3AARWW43) - Portions of this project include replacing the roof and replacing the rooftop mechanical units/vents.
(RPIC: Sal Randazzo, 250-ft AGL, Reg #: FA3AARWW43)
(RPIC: Sal Randazzo, 250-ft AGL, Reg #: FA3AARWW43)
I hope you enjoyed this post and it helps with your fitness goals. Always remember: healthy body = healthy mind! Please don’t hesitate to contact me if you have any questions or if I can help you with your transition! I'm constantly seeking feedback - leave a comment below or send me a message letting me know what you think, how I can make this better, or if there's a topic you want me to cover!
Thanks for reading!
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About Sal Randazzo:
Sal is a defense contractor, entrepreneur, and fitness enthusiast. His Blog is designed to share his life with his followers. His YouTube channel & Blog is a gallery of his work and personal life. Enjoy!
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