Archive for October, 2008
Turkey Hawaiian
Wednesday, October 29th, 2008
[hidepost=1] Servings: 6 Ingredients: 1 ½ lbs turkey tenderloin ¼ cup whole wheat flour 1 ½ tsp ground ginger ¼ tsp white pepper 1 Tbsp olive oil 1 onion, diced in 1 pieces 1 20-oz can pineapple chunks, drained (reserve juice) 1 cup water ½ cup low-sodium soy sauce ¼ cup dry sherry 2 Tbsp brown sugar Juice of 1 lime 1 lb sweet potatoes, cubed 2 carrots, sliced 1 6-oz can water chestnuts Cut turkey into cubes. In a plastic bag, combine flour, ginger and white pepper. Add turkey cubes and shake until evenly coated. Heat oil in a large Dutch oven. Add turkey and onion. Cook and stir until turkey loses its pink color. Add reserved pineapple juice, water, soy sauce, sherry, brown sugar and lime juice. Stir well; then add cubed sweet potato and sliced carrots. Bring to a boil over medium heat; reduce heat and simmer, covered, for about 1 hour or until turkey and potatoes are tender. Stir occasionally. Add pineapple chunks and water chestnuts. Heat through. Serve over steamed Chinese rice. [/hidepost]Posted in October Recipes 2009 | 1 Comment »
Enchilada Soup with Avocado
Wednesday, October 29th, 2008
[hidepost=1] Servings: 8 Ingredients: 1 Tbsp olive oil 6 cloves garlic, minced 1 Tbsp cilantro, chopped 8 corn tortillas, divided 8 portions chicken breast (about 2 lbs) 1 can (15 oz) pureed tomatoes 2 onions, finely chopped 6 cups fat-free, reduced-sodium chicken broth 2 cups water 1 can (6 oz) tomato paste 1 Tbsp ground cumin 2 tsp chili powder 2 bay leaves Ground red pepper, to taste ¾ cup reduced-fat cheddar cheese, shredded 1 avocado, peeled, pitted and diced Warm olive oil in a large pot over medium-low heat. Add garlic and cilantro; sauté for 3 minutes. Chop 4 of the tortillas into approximately 1-inch squares and add to pot; sauté until softened, about 5 minutes. While tortillas are cooking, slice chicken into bite-size pieces. Add chicken, pureed tomatoes, onions, chicken broth, water, tomato paste, cumin, chili powder and bay leaves; bring to a boil over high heat. Reduce heat to low, add ground red pepper and simmer for 30 minutes, stirring occasionally. While the soup is simmering, preheat your oven to 400 degrees. Using scissors, cut the remaining tortillas into approximately ¼-inch-wide strips and place on baking sheet in a single layer. Bake until lightly browned, about 7 minutes. (They will crisp as they cool.) After the soup has simmered for 30 minutes, remove the bay leaves. Then ladle a portion (about 1 ½ cups) of soup into each bowl and top with the shredded cheese, diced avocado and tortilla strips. [/hidepost]Posted in October Recipes 2009 | No Comments »
Snapper Veracruz
Wednesday, October 29th, 2008
[hidepost=1] Servings: 3 to 4 Ingredients: 1 lb snapper fillets 1 lime 1 tsp olive oil ½ onion, chopped (or 4-6 green onions, thinly sliced) 1 clove garlic, minced 1 red or green bell pepper, diced ¼ cup sliced black or green (stuffed) olives (rinse and drain before slicing) Chopped fresh parsley or cilantro Place snapper fillets in a 9 x 13 baking dish coated with cooking spray. Squeeze lime juice over them and turn fillets to coat with lime juice. Set aside while preparing topping. Heat olive oil in a medium skillet and sauté onion, garlic and green pepper until soft, about 5 minutes. Remove from heat and stir in olives. Spoon topping over fillets. Bake at 400 degrees for 10 to 15 minutes or until fish flakes easily with a fork. Garnish with chopped parsley or cilantro. [/hidepost]Posted in October Recipes 2009 | No Comments »
Baked Chicken Parmesan
Wednesday, October 29th, 2008
[hidepost=1] Servings: 2 Ingredients: 2 egg whites 1/3 cup Italian-seasoned breadcrumbs 4 Tbsp reduced-fat Parmesan cheese, grated, divided 2 portions chicken breast (about ½ lb) 2 portions spinach pasta (about 4 oz uncooked) 1 cup low-fat pasta sauce 2 cusp baby spinach leaves. Preheat oven to 400 degrees. In a medium mixing bowl, beat egg whites with fork until slightly frothy. Then, mix breadcrumbs and 2 tablespoons of reduced-fat Parmesan cheese in a pie plate. Dip chicken breasts in egg whites and then into the breadcrumb mixture, coating both sides. Lightly coat a baking sheet with cooking spray. Place chicken breasts on the baking sheet; bake for approximately 12 minutes; turn over and bake approximately 12 more minutes, until chicken is no longer pink in the center and coating is golden brown. While the chicken is baking, prepare spinach pasta according to its package directions. In a small saucepan, warm pasta sauce over medium heat. Divide spinach leaves between two separate plates. Layer portions of warm spinach pasta and baked chicken breasts over spinach leaves. Top with pasta sauce and remaining Parmesan cheese. [/hidepost]Posted in October Recipes 2009 | No Comments »
Hot Stuff Chili
Wednesday, October 29th, 2008
[hidepost=1] Servings: 8 Ingredients: 8 portions lean ground beef (about 2 lbs) 1 white onion, chopped 8 cloves garlic, minced 1 green bell pepper, diced ¼ cup fresh Italian parsley, chopped 3 jalapenos, seeded and chopped 1/3 cup fresh red chili powder 1 ½ tsp ground cumin 3 cans (15 oz) low-fat, reduced-sodium beef broth 1/3 cup dry vermouth (optional) 1 can (28 oz) crushed tomatoes 1 can (15 oz) kidney beans, drained and rinsed 1 can (15 oz) chili beans ½ cup sharp reduced-fat cheddar cheese, shredded Place a large pot over medium heat. Add ground beef, onion, garlic, bell pepper, parsley and jalapenos. Cook, stirring occasionally, until ground beef is no longer pink, about 8 minutes. Stir in chili powder and cumin; cook for another 2 minutes. Add beef broth, dry vermouth, tomatoes and beans; bring to a boil over high heat. Reduce heat; cover and simmer for 90 minutes. Ladle a portion of chili (about 1 ½ cups) into each bowl and top with about a tablespoon of cheese. [/hidepost]Posted in October Recipes 2009 | No Comments »
Mediterranean Halibut
Wednesday, October 29th, 2008
[hidepost=1] Servings: 2 Ingredients: 2 sheets (12 x 18 each) heavy-duty aluminum foil 1 can (15 oz) cannelloni beans, drained and rinsed 3 Roma tomatoes, diced ¼ cup fresh basil, sliced 2 portions halibut fillet (about 12 oz), skin removed ½ tsp lemon-pepper seasoning 1 lemon, sliced Preheat grill to medium-high. Fold foil sheets in half lengthwise to crease, then unfold. Lightly coat the foil with cooking spray. Divide beans into 2 portions and spoon onto foil in the center of the right half. Layer each with half the diced tomatoes and sliced basil. Place a portion of halibut fillet on top. Sprinkle halibut with lemon-pepper seasoning and top with lemon slices. Fold foil over the top of the halibut, leaving room for air circulation. Close packet by double folding the 3 open foil edges. Place foil packets on grill and lower cover. Grill until halibut is opaque throughout, about 14 minutes. Use tongs to remove foil packets from grill. Open packets carefully and spoon contents onto plates. (Can also be prepared in the oven. Simply place sealed foil packets on a baking sheet and cook in your over at 450 degrees for about 18 minutes.) [/hidepost]Posted in October Recipes 2009 | No Comments »
Moms Chicken Enchiladas
Wednesday, October 29th, 2008
[hidepost=1] Servings: 4 Ingredients: 4 portions chicken breast (about 1 lb) 4 green onions, sliced 2 Tbsp fresh cilantro, chopped 1 jalapeno, seeded and minced 3 cans (10 oz each) green enchilada sauce 8 corn tortillas 1 cup reduced-fat cheddar cheese, shredded 2 cups lettuce, shredded ½ cup salsa ½ cup light sour cream 1 tomato, diced 1 can (2 oz) ripe olives, sliced Preheat oven to 350 degrees. Lightly coat a 9 x 13 baking dish with cooking spray. Place chicken breasts in a large pot and cover with water. Bring to a boil over high heat. Reduce heat to medium and simmer until no longer pink in the center, about 15 minutes. Drain and let cool slightly. Shred cooked chicken by pulling apart with 2 forks; set aside. Lightly coat a large skillet with cooking spray and place over medium-high heat. Add green onion, cilantro and jalapeno; sauté for 2 minutes. Add shredded chicken and 1 can of enchilada sauce. Cook, stirring occasionally, until heated through, about 5 minutes. Pour the 2 remaining cans of enchilada sauce in a medium bowl and microwave until warm, about 2 minutes. Dip each tortilla in the heated sauce and fill with about 1/8 of the chicken mixture. Roll up and place, seam side down, in the prepared baking dish. Pour remaining heated sauce over enchiladas and sprinkle with cheese. Bake until enchiladas are heated through and cheese is melted, about 15 minutes. Divide lettuce onto four plates and place a portion of enchiladas on top. Top with a spoonful of salsa, a dollop of sour cream, tomatoes and olives. [/hidepost]Posted in October Recipes 2009 | 1 Comment »
Spaghetti and Meatballs
Wednesday, October 29th, 2008
[hidepost=1] Servings: 6 Ingredients: 6 portions lean ground turkey (about 1 ½ lbs) 2 egg whites ½ cup dry breadcrumbs ¼ cup water ½ onion, finely chopped 2 cloves garlic, minced ¼ cup fresh parsley, minced 1 tsp dried basil 1 tsp ground black pepper 3 cups low-fat marinara pasta sauce 6 portions spaghetti (about 12 oz uncooked) ¼ cup reduced-fat Parmesan cheese Preheat oven broiler. In a large mixing bowl, combine turkey, egg whites, breadcrumbs, water, onion, garlic, parsley, basil and black pepper. Mix ingredients thoroughly and then shape into 1 ½-inch diameter meatballs. Arrange meatballs on a baking sheet and place under broiler for 10 to 12 minutes, turning occasionally until they are browned on all sides. In a large saucepan, combine pasta sauce and cooked meatballs. Simmer over low heat until warmed thoroughly, about 20 minutes. While the pasta sauce is simmering, prepare spaghetti according to its package directions. Place a portion of spaghetti on each plate, cover with a portion of meatballs and pasta sauce, then top with Parmesan cheese. [/hidepost]Posted in October Recipes 2009 | 1 Comment »
Master Your Hunger Like A Man!
Friday, October 17th, 2008
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3 Ways To Strip Away Stress
Wednesday, October 15th, 2008
3 Ways To Strip Away Stress
Hi, this is Nathan Hopkins from 3XMethod.com with another episode of Testosterone TV. Now, today were talking about three ways to strip away stress now. Have you ever felt like this guy? I know I have. Ive spent a good bit of time consulting Fortune 500 companies, and here are some of the things that Ive noticed and even learned myself that will help you prevent stress.
First tip: face your job head-on. Challenge yourself. Always be testing yourself and growing. I challenge you to do one thing a day that takes you out of your comfort zone. Staying in your comfort zone is the kiss of death. Getting comfortable with being uncomfortable is a great way to continue to grow and expand your skills and strengths. In addition, you know in the back of your mind if youre doing everything you can. If youre not, there will always be this level of guilt operating in the background that will create stress for you.
Challenging yourself can go the other direction as well. You want to be self-aware, know your limitations, and dont bite of more than you can chew. You dont want to take on something that is so far outside your skill set that it actually overwhelms you and causes you to shut down. It will cause you to be unsure and timid. Remember, people are attracted to confidence and certainty. Also, you dont want to over-commit and jam yourself with so many things that your health and sanity suffer.
Successful men are go-getters, but they also know when the quality of their efforts suffer because of quantity. Also, dont be a yes-man. One of my mentors told me that successful people surround themselves with others who tell them what they need to hear, rather than what you think they want to hear. Their main concern is success of the objective, and not just trying to make others feel good about themselves. Successful people are wise enough to recognize wisdom and someone who is truly an asset to them.
I cant tell you how many times my mentor ripped someones heart out, handed it to them while it was still beating, and then they literally thanked him for it. He wasnt telling them they were idiots or beating them up or anything like that. He was willing to bring up the hard issues for the right reasons, and thats why a guy like him is sought out by some of the biggest companies in the world.
Second way to reduce stress: pick up your trash. Do things the right way. Accept responsibility for your life, the decisions you make, and the mistakes that you make. Learn from your lumps, rise up, and dont make the same mistakes twice. Take action. Never settle for being mediocre, but dont lament over doing things perfectly, either. You can fall prey to paralysis from analysis and end up missing a lot of opportunities. Listen to your gut, make your decision, give it your best, and things will shape out for you.
You want to limit self-destructive behaviors like disorganization. For example, if you have a car thats full of trash and other stuff, or your closets have clothes all over the place on the floor and thrown about, this should tell you something. Its a reflection of the chaos thats not only going on around you, but it also shows whats going on internally as well. People can see this even when you cant.
Ive actually heard several financial advisors say that when they look around at someones home and how organized they are, they can actually predict how good that individual is at managing money. I think thats pretty interesting and pretty instructive. Being organized will reduce stress.
Next thing: dont take shortcuts and dont cheat. You actually sacrifice the knowledge you gain and the experience, and you run the risk of getting into a situation that is over your head. Next thing you know, you cant even breathe, youre so stressed out. Things have a way of coming back and biting you in the ass when you cheat.
Next thing: do what you say when you say youre going to do it. If you tell someone youre going to be somewhere at a certain time, be there. If you commit to having a certain project complete by X date, have it done. Dont owe anyone anything. The last thing you want is to wind up in an awkward or stressful situation where you run into someone youre committed to do something for and you didnt do it. Remember, actions scream so loud that people cant hear your words.
If youre not a man of your word, people are going to catch on, and theyre going to see you coming a mile away. At the end of the day, your word is all you have; your word is you.
Next way to strip away stress is keep your eyes on the horizon. Youre like a sailor or a pioneer. Youre looking for storms or potential danger ahead. Many people start the day out completely out of control. They show up to work with no plan, then they just exist in a state of reaction to surroundings. They get nothing done. By the end of the day, theyre stressed out, theyre worn out, they feel like theyve been busting their ass, and half the time they cant even remember what they got done that day.
This is one of the things that Ive seen happening in companies over and over again. I even used to do it myself, and sometimes I still do until I cant handle it anymore and I have to do something about it. Heres what I do: I plan out my day the night before, and I list out the actions I need to complete to achieve my goals for that week and even that month. I anticipate the storms by taking action in advance.
I also take control of my day in the very beginning by reviewing my plan first thing at 4 AM when I get up at home while the house is still completely quiet. No e-mail; no ones asking me to do anything. Im looking out on the horizon, and I have a plan. That way, when something does happen during my day, I may have to adjust a little bit, but I never get derailed. I cant remember which general it was, but I remember hearing a quote: Youd be crazy to go into battle without a plan, and youd be even crazier to stick to it when youre in the fray.
Heres another thing: make your own weather; have the right people around you. When the storm hits, have positive, like-minded people around you to support you. People who have the same goals will see you through. That way, when the storm hits, you can create your own wind and just blow it away. Its gone. It goes the other way even more: having negative, cynical people around you spreads like a virus. Get rid of those people or find a way to not catch their sickness. Again, its the kiss of death, stress guaranteed.
Big picture, work hard, play hard. Be a man. Do things right. Have a plan, challenge yourself, and push the envelope. Never settle for being mediocre. Always be evolving and re-creating yourself. Bust your ass and make the most of the time you have. Always figure out ways to get more done with the time you have. Dont be the guy that takes forever to get things done and works 13-hour days. Again, that increases stress.
Once way to motivate yourself to be more productive is scheduling some pleasure during the day. If you have to accomplish XYZ before you can get to the pleasure, youre going to get it done faster so that you can do the thing that you enjoy. Im a fitness guy, so Ive got to throw in a health analogy here, but another example of this is if youre on a diet, youve got to eat things you like every so often. Dont let yourself get too rigid.
Have you ever been at a party where someone wont drink beer or make a big deal about not eating something because its not in their diet? Theyre no fun, and in a way theyve become a slave to their lifestyle. The same thing can happen at work. Having some pleasure to reward hard work is going to reinforce the habits that youre programming in yourself. At the end of the day, dont take yourself to seriously.
Remember: your job, the way you work out and eat, whatever, is a way of living, but its not your life. Be a man, have fun and, seriously, kick some ass. If youd like to get more free videos, you can go to 3XMethod.com and subscribe. Youll be notified whenever I post new videos on mens fitness, lifestyles, things like this for reducing stress, and lots of other things that guys deal with.
You can also get immediate updates by following me on YouTube by going to YouTube and searching 3XMethod. Thats it. This is Nathan Hopkins from 3XMethod.com with another episode of Testosterone TV. Remember: Dont just be a man. Be a 3X man.
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