For more information go to www.healthyadvantages.com

1Q. How excercise help me?
1A. Becoming Physically fit and more active can actually slow the onset of disease
or improve symptoms if you already suffer from a chronic condition. Becoming more fit will
also slow the aging process, ward off symptoms of depression or anxiety, help you sleep
better and improve feelings of well being.

2Q. How can being sedentary harm me?
2A. Being sedentary puts you at a higher risk of cardiovascular disease. Your muscles become
weaker which will cause more injuries. High Blood Pressure and osteoporosis are also common among
people that live a sedentary lifestyle.

3Q. How often should I excercise?
3A. It is recommended among fitness proffessionals that men and women should do some sort of
aerobic activity at least 5 days a week. Strength traininbg should be done 2-3 times a week.

4Q. How long should I excercise?
4A. For aerobic excercises I recommend 30 minutes a day 4-5 times a week. Strength training should be
performed for 30-60 minutes 2-3 times a week.

5Q. How hard should I excercise?
5A. If you are under the age of 65 a good target heart rate to achieve is 70%-85% of your maximum heart
rate. Generally your maximum heart rate is 220 minus your age. If you are older 60%-70% is sufficient.

6Q. What if I have never excercised before?
6A. You would definately want to consult a physician for a thorough exam. Make sure to start slowly. Your
Body will respond rapidly for the first 6-8 weeks.

7Q. WWhat is the best excercise for me?
7A. There isnt a perfect excercise. The key to sticking to an excercise program is to choose excercises
you enjoy. Follow the link to my Workout Programs to see routines. For aerobic excercises you can run, bike,
kickbox, etc. Anything that gets your heart rate up.

8Q. What if I have a chronic condition?
8A. Most doctors recommend excercise for chronic conditions. Although you will want to consult a proffessional
to have a program designed specifically to you.

9Q. What if I am pregnant?
9A. Excercisng while pregnant is very helpful during delivery. But, you should only excercise until you are
feeling fatiqued. Excercising beyond fatigue will put you and your babies health at risk.
 

IF you are like the countless number of people out there, and cannot figure out why your not making any progress or your progress has stalled. If you want a personalized fitness or nutrition program designed specifically to you, the you have to go to www.healthyadvantages.com.

Ingredients

1 c flax seed meal

1/2 c whey protein powder chocolate flavor

4 tbsp oil

1/4 cup splenda

2 large eggs, lightly beaten

2 tsp baking powder

2 tsp artificial maple extract 

1/2 tsp salt

2 oz chopped almonds (optional)

1 c water

Ingredients:

5 Teasps Yeast, Rapid Rise

2 Teasps sugar — for the yeast

2 1/4 Cups warm water — 110-115F max

2 Tablesps extra virgin olive oil (can use  safflower oil or canola oil or grapeseed oil)

2 Cups gluten, Vital Wheat, Millstream

1 Cup Rye Flour, Dark 100%, Rogers

1 1/3 Cups soy flour, Bob’s Red Mill Stoneground

1/2 Cup Flax Seed Meal, Bob’s Red Mill

1/2 Cup Wheat Bran Crude

1 Teasp sea salt,

Whisk the dry ingredients together in a bowl and set aside. Put the sugar and water into the bottom of your bread machine pan, and stir together. Add the oil. Pour the dry ingredients into the pan, load in the pan and run on the Dough cycle. Once kneaded and risen (1.5 hours max), put the dough onto a lightly floured (Atkins Bake Mix or oat flour, 2 Tablesps) board, cut in half and knead and roll the halves each lightly into a loaf shape, place in oil-sprayed loaf pans. Lightly spray the tops (I use an olive oil pump, can use panspray) and place a sheet of waxed paper over the top; let to rise for another 30 minutes or so in a warmish, draft-free spot.
 

Preheat oven to 350F. Bake for about 35 minutes or until an internal temperature of 190F.  Lay pans on their sides to cool for 15 or 20 minutes at least; then finish cooling on wire rack, also on their sides. Best sliced when very cool. Best kept refrigerated or frozen.

This delicious treat adds only 1.9 grams of carb for a Superb Roll of any size.  Just add a glaze to the rolls once they are baked.  While the rolls are baking, make ½ or ¼ of the below mentioned glaze.  Apply the glaze thinly with a pastry brush to the tops of the hot rolls.  It will set within minutes.  The rolls will freeze well, even with the glaze.  Thaw at room temperature or follow directions for heating in the oven.

Glaze

SERVING SIZE ,icing for 1 cookie.  Carbs per serving  0.5 gram of carb. 

Number of servings:  280

Ingredients:

1 egg white (or 3 Tablesps sterilized egg white)

1 cup powdered sugar (unsifted)

3 Teasps vanilla extract

            Put the egg white and powdered sugar in the bowl of your electric mixer and beat on high speed until the sugar is absorbed and the mixture thickens a bit: scrape sides of bowl as needed.  Mix in the vanilla extract.  Apply icing with the tip of a knife or a small brush.  The icing dries quickly, particularly over freshly baked cookies, rolls, and so forth.  Store unused frosting, covered, in the fridge.  Always stir well before using.

Ingredients:

¾ cup cold water plus 2 Tablesps (very important)

6 Tablesps butter (¾ stick)

¾ cup vital wheat gluten flour
1/3 cup unbleached, all-purpose wheat (white) flour

    trace of salt (two light shakes or to taste)

3 eggs *

1 egg white

Preheat oven to 420°F.  Have ready one large, nonstick, heavy-gauge metal cookie sheet.  Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat.  Occasionally stir the mixture while you wait for the butter to melt.

Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.

As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon.  Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan.  Keep stirring until no flour shows.  Cook for about 10 seconds longer and remove from heat. 

Put the hot saucepan on a cold burner or other safe surface.  Stir in the eggs, one at a time, mixing well after each addition.  At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth.  It should be creamy and hold peaks with almost no settling.  Work in the egg white.  Now the dough will be just right; it will still hold its shape, but in softer peaks.  It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly.  Occasionally, you may need to make a judgment call.  Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white.  In that case, omit the egg white or add it by the Tablesp.  The right consistency makes the best rolls.  Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.

If you like, use your electric mixer to work in the eggs.  Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time.  Do not over beat because if you do, the rolls may develop large air pockets.  Use a flat beater if you have one. 

Put spoonfuls of dough on the cookie sheet, choosing the size you prefer.  Use large Teasps or even soupspoons to drop the dough.  Place them fairly close together.

Bake the rolls for about 25 to 28 minutes or until they are golden brown and crusty on top.  Promptly freeze rolls that you do not plan to use the day they are baked.  Take them out of the bag to thaw at room temperature.  You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes.  You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven.  The rolls toast rapidly, so use the lowest setting.

Save unused rolls in a dry place until rock hard.  They will be used for Magnificent Bread Crumbs.

All-Wheat Superb Rolls

Note: The stone ground whole-wheat flour adds only 1.3 Teasps of flour to each roll (our of a total of 18 rolls).  You only gain 6.2 grams of carb for the batch; each whole-wheat roll, based on a count of 18, has 3.1 grams of carb.

Ingredients:

¾ cup cold water plus 2 Tablesps (very important)

6 Tablesps butter (¾ stick)

¾ cup vital wheat gluten flour
1/2 cup stone ground whole-wheat flour

    trace of salt (two light shakes or to taste)

3 eggs *

1 egg white

Preheat oven to 420°F.  Have ready one large, nonstick, heavy-gauge metal cookie sheet.  Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat.  Occasionally stir the mixture while you wait for the butter to melt.

Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.

As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon.  Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan.  Keep stirring until no flour shows.  Cook for about 10 seconds longer and remove from heat. 

Put the hot saucepan on a cold burner or other safe surface.  Stir in the eggs, one at a time, mixing well after each addition.  At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth.  It should be creamy and hold peaks with almost no settling.  Work in the egg white.  Now the dough will be just right; it will still hold its shape, but in softer peaks.  It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly.  Occasionally, you may need to make a judgment call.  Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white.  In that case, omit the egg white or add it by the Tablesp.  The right consistency makes the best rolls.  Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.

If you like, use your electric mixer to work in the eggs.  Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time.  Do not over beat because if you do, the rolls may develop large air pockets.  Use a flat beater if you have one. 

Put spoonfuls of dough on the cookie sheet, choosing the size you prefer.  Use large Teasps or even soupspoons to drop the dough.  Place them fairly close together.

Bake the rolls for about 25 to 28 minutes or until they are golden brown and crusty on top.  Promptly freeze rolls that you do not plan to use the day they are baked.  Take them out of the bag to thaw at room temperature.  You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes.  You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven.  The rolls toast rapidly, so use the lowest setting.

Save unused rolls in a dry place until rock hard.  They will be used for Magnificent Bread Crumbs.

* If possible, weigh the eggs for this recipe.  They should weigh between 62.0 grams and 64.0 grams (2.2 to 2.3 ounces).  You can find these eggs among large and extra large eggs.  If you have no scale, pick the smallest of the eggs in the carton.

Superb melt in your mouth Rolls

SERVING SIZE,one roll (of 18).  CARBS PER SERVING,:  2.8 grams of carb.

SERVING SIZE,one roll (of 16).  CARBS PER SERVING,:  3.1 grams of carb.

SERVING SIZE,one roll (of 12).  CARBS PER SERVING,:  4.2 grams of carb.

Ingredients:

¾ cup cold water plus 2 Tablesps (very important)

6 Tablesps butter (¾ stick)

¾ cup vital wheat gluten flour)

1/3 cup unbleached, all-purpose wheat (white) flour

    trace of salt (two light shakes or to taste)

3 eggs *

1 egg white

Preheat oven to 420°F.  Have ready one large, nonstick, heavy-gauge metal cookie sheet.  Put the water and the butter in a heavy 2-quart saucepan, preferably with a rounded bottom, over medium heat.  Occasionally stir the mixture while you wait for the butter to melt.

Meanwhile, thoroughly combine the two flours, and a pinch of salt in a medium-mixing bowl.

As soon as the butter has melted and the mixture begins to simmer, add the dry mix all at once, and stir vigorously with a wooden spoon.  Within just a few seconds, the dough will become smooth and leave the bottom and sides of the pan.  Keep stirring until no flour shows.  Cook for about 10 seconds longer and remove from heat. 

Put the hot saucepan on a cold burner or other safe surface.  Stir in the eggs, one at a time, mixing well after each addition.  At first the dough will appear lumpy. When the whole eggs have been added, the dough will be smooth.  It should be creamy and hold peaks with almost no settling.  Work in the egg white.  Now the dough will be just right; it will still hold its shape, but in softer peaks.  It should form mounds that do not spread on the cookie sheet, but sink back and broaden out slightly.  Occasionally, you may need to make a judgment call.  Depending on the size of the eggs, the dough may be sufficiently soft even before you add the final egg white.  In that case, omit the egg white or add it by the Tablesp.  The right consistency makes the best rolls.  Dough that is too stiff results in smaller rolls; dough that is too soft (i.e., spreads out wide on the cookie sheet) may result in flat rolls.

If you like, use your electric mixer to work in the eggs.  Simply transfer the hot dough from the saucepan to the mixer bowl and beat in the eggs, one at a time.  Do not over beat because if you do, the rolls may develop large air pockets.  Use a flat beater if you have one. 

Put spoonfuls of dough on the cookie sheet, choosing the size you prefer.  Use large Teasps or even soupspoons to drop the dough.  Place them fairly close together.

Bake the rolls for about 25 to 28 minutes or until they are golden brown and crusty on top.  Promptly freeze rolls that you do not plan to use the day they are baked.  Take them out of the bag to thaw at room temperature.  You can also put the frozen rolls in the oven, set at 350°F (no need to pre-heat), and bake for 5 minutes.  You can toast rolls (slice in half), but you need a wide-slot toaster or toaster oven.  The rolls toast rapidly, so use the lowest setting.

Save unused rolls in a dry place until rock hard.  They will be used for Magnificent Bread Crumbs.

Well, This is my first blog. I am now currently at 240. I have been training very heavy and I have about 3 more months to put some quality size on. I am going to start cutting in January to get ready for the NPC Southern Classic. I may do 1 show before then just to make sure I am ready!

Well, This is my first blog. I am now currently at 240. I have been training very heavy and I have about 3 more months to put some quality size on. I am going to start cutting in January to get ready for the NPC Southern Classic. I may do 1 show before then just to make sure I am ready! Post a comment if you have any suggestions