ACAPULCO FISHBURGERS

INGREDIENTS


1 pound fish fillets
1 medium green bell pepper, chopped
3 medium onions, chopped
2 cups soft bread crumbs
3/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons shortening

PREPARATION


Bone fish; put through food chopper or chop finely with knife. Combine with green pepper, onions,
bread crumbs, salt and pepper; mix well. Shape into 8 patties about 4 inches in diameter. Brown
on both sides in shortening in skillet over moderate heat for 10 to 15 minutes.

ABC SANDWICH

INGREDIENTS

1 cup mayonnaise
1/2 cup minced scallions
2 tablespoons brandy
1/4 teaspoon coarsely-ground black pepper
18 slices toasted whole-wheat bread
Leaf lettuce
12 ounces crabmeat, picked over well
to remove any shells
Tomato slices
12 slices slab bacon, cut in half,
cooked crisp and drained
2 avocados, sliced

PREPARATION


In a small bowl, combine the mayonnaise, scallion and brandy, mixing well. For each sandwich,
spread three pieces of bread with a portion of the mayonnaise mixture. Cover the first slice of
bread with lettuce leaves, 2 ounces of crabmeat, and one or two tomato slices. Add the second
slice of bread, and top with the four half-slices of bacon, a layer of avocado slices, another tomato
slice or two, and more lettuce. Cover with the third slice of bread, secure the sandwich with
wooden picks, if you like, and slice it in half.
Serve the sandwiches immediately.

Recipe:Mixed-berry and Banana Smoothie

MIXED BERRY

BANANA

CRANBERRY

POMEGRANATE

Total Time: 5min
Makes 4 Smoothies

INGREDIENTS

1/2 cup pomegranate or cranberry juice
2 containers mixed-berry yougurt
2 large ripe bananas,sliced
1 bag(12 oz.)frozen mixed berries

PREPARATION

In blender, combine juice, yougurt, banana, and berries. Blend until mixture is smooth.

SMART FACT

Each smoothie contains about :
199 calories
4g protein
47g carbohydrates
1g total fat
4g fiber
5mg cholestrol
44mg sodium

Recipe:Cantaloupe-Lime Smothie

PEACH

LIME

CANTALOUPE

Total time: 10 mins
Makes 1 Smoothie
INGREDIENTS
1 Lime
2 cups diced Cantaloupe
1/3 cup diced Peach
1 tbsp.honey
3 Ice cubes
PREPARATION
From lime, grate 1/3 tbsp zest and squeeze 2 tablespns juice. In blender, combine lime zest, lime juice, cantaloupe, peach, honey and Ice. Blend until mixture is smooth and frothy


SMART FACT
Each smoothie contains about 
233 calories,
4g proteins,
60g carbohydrate,
1g total fat,
4g fiber,
0mg cholestrol,
30mg sodium

BODYBUILDING:REAL MUSCLES REAL FAST

Beginning Bodybuilding is concerned with your getting to your bodybuilding destination a bigger, more muscular body without jeopardizing your health.When you’re selecting exercises to perform for specific muscle groups, it’s a definite asset to know the functions of the muscle structures you hope to involve.The harder you train, the faster your body overcompensates in the form of additional muscle mass, but also, the harder you train, the more rest and recuperation your body requires to bring about the physiological renovations in your physique.In short, a three-day-per-week system works extremely well for beginners and is responsible for putting more muscle on more beginners than any other system of training in the world. Again, once you hit the intermediate stage, you will have to back off on the frequency a bit in order to allow your body ample time to produce the gains that your workouts have stimulated. Here are a few simple rules to follow that will help ensure your success.

1.  Do not train more than three days a week.
2.  Concentrate on each exercise you do; try to develop a mind-to-muscle link, whereby you are             keenly aware of your muscles contracting against the resistance.Don’t just start a set withthe  idea  of simply getting the weight to the top using any means possible.
3. Don’t “cheat” on an exercise. Don’t utilize body swing or momentum to complete a contraction,  no matter how difficult the exercise may become. Cheating increases momentum, which, in turn,    diminishes muscular involvement in the exercise and, hence, reduces the exercise’s  productivity. Your goal is to involve as many muscle fi bers as possible.
4. Your training days will be Monday, Wednesday, and Friday. Try not to engage in anything too  strenuous on your “off” days, as this would cut into your recovery ability, which should be  utilized only to overcome the exhaustive effects of the weight-training workout. Performing  other activities retards progress. If you miss a training day, don’t panic and don’t perform  two workouts back-to-back thinking you can “make up” for it. Let it go—the extra recovery won’t  hurt your progress in the least— and might actually help it along.
5. Perform each movement slowly and under control to ensure that the muscle group you are  training is doing all of the required work and that momentum is not involved. Remember this  rule of thumb regarding velocity: Lift the weight in two seconds, hold it at the top for  another two seconds, and then lower it in four seconds back to the starting position

Here’s the routine in a nutshell:

1. Barbell squats:

 1 set of 15 reps

2. Pull-overs:

 1 set of 12 reps

3. Bench presses:

 1 set of 15 reps

4. Standing barbell presses:

 1 set of 10 reps

5. Bent-over barbell rows:

 1 set of 10 reps

6. Standing barbell curls:

 1 set of 10 reps

7. Stiff-legged dead lifts:

 1 set of 15 reps

8. Crunches:

 1 set of 20 reps

For the 1st month do one set each and for 2nd month go for 2 sets and continue.

EXPLANATION OF ROUTINE

1.Barbell squats

Start Position

                                                                   

Finish Position

                                                              

2.Pull-Over's

Start Position

Finish Position
                           

3. Bench Presses

Start position

Finish Position

   4.Standing barbell presses

Start Position

Finish Position

5.Bent-over barbell rows

Start Position

Finish Position

                                                                               

6.Standing barbell curls

Start Position

Second Position

Finish Posotion

 7.Stiff-legged dead lifts

Start Position

Finish Position

      

8.Crunches