Killer Cardio & Core Workout

All the crunches and leg raises in the world are pointless if you have layers of soft covering them up.  Diet is important, of course, but you can buy yourself a couple of cheat meals by getting good cardio workouts in.  I put the following workout together with that in mind.  We start with a killer cardio workout from Sean Vigue followed by great ab routine compliments of Ali Kamenova.  I wrap up the workout with nice chest an back routine from Mike Chang (Six Pack Shortcuts).  I really felt this workout in my total upper body and got a great sweat on during the cardio portion.

Sweat Your Ass Off Cardio Workout

10 Minute Ab Workout

Ripped Chest & Back Routine

Vegetable Fruit Medley Smoothie

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1 Cup Broccoli Florets

1 Cup Mesclun Greens

1 Cups Chopped Carrots

1 Chopped Apple

1 Cup Orange Juice

1/2 Cup Water

Food Key

– Broccoli: vitamins C & A, potassium, folic acid, magnesium, iron, beta-carotenes and phosphorus (STACKED!!)

– Mesclun: vitamins C & A, calcium and iron

– Carrots: vitamins A & B6, folic acid and magnesium

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Orange Juice: vitamins C  & B6, potassium, folic acid, calcium and thiamine

Overall Nutritional Quality Index

I received this article in a newsletter I didn’t even know I signed up for.  A bunch of scientists from Yale developed a tool for assigning score to foods that reflects their nutritional value relative to the amount of calories they have.  The chart provided is a good reference point for people looking to tighten up their diet.

An Introduction to the Overall Nutritional Quality Index (click here for original article)

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Scientists at Yale University have devised the Overall Nutritional Quality Index (ONQI), an important tool for anyone seeking to improve their diet. In essence, ONQI assigns each type of food a score (called a “NuVal”) between 1 and 100 that reflects how much nutrition the food provides relative to the number of calories it contains. For example, as you might guess, popsicles have a very low score because they have little nutritional value, but quite a few calories; on the other hand, broccoli achieves a score of 100 because it is packed with nutrients, and has very few calories.

In this article, we provide a more detailed description of the ONQI system and give tons of examples of foods and their scores. We also give general tips for how to follow these guidelines without actually having to memorize every value in the index. Finally, we have a few recipes that achieve very high NuVals to get you started.

The Method

The ONQI uses a patented algorithm to measure the nutritional quality of food. The ONQI algorithm first assesses the amount of over 30 different nutrients the food contains: this includes good nutrients like vitamins, minerals, and fiber, as well as sugar, salt, trans fats, and cholesterol. The system goes into considerable depth, further assessing the quality of proteins, fats, and carbs. For example, eggs have very high quality protein because their rich amino acid composition makes them easy to digest. On the other hand, protein in grains like pasta and rice lack essential amino acids and are considered lower quality.

The Rankings

Here is a chart that contains ratings for many different foods. This list is nowhere near comprehensive, but it should give you a good sense of how the rankings turn out. (Hint: they turn out pretty much how you would expect them to.)

NuVal Range Type of Food Example
75-100 Fruits Blueberries, orange, pineapple, apple, mango, banana, avocado
Meats Salmon, halibut, catfish, cod, oysters, swordfish steak
Vegetables Radish, cabbage, tomato, red onion, broccoli, green bean
Other Okra, oats, skim milk, quinoa
50-74 All Clams, whole milk, scallops, pasta
25-49 All Turkey, peas, prunes, chicken breast, steak, orange juice
0-24 All Popsicle, soft drink, crackers, milk chocolate, hot dog, white bread, bacon

General Guidelines

As you can see, the ONQI is a very strict rating system. Not many foods outside of fruits, vegetables, and fish make it into the top group. Moreover, many foods otherwise considered healthy – like turkey, peas, and chicken breast – do not make it out of the bottom half. Our suggestion here is to just avoid the bottom quarter, which is mostly composed of foods you know you should avoid, like hot dogs and soda. Try to get as much food as possible in the top quarter, but don’t worry if you dip into the second and third quarters. To avoid having to carry around this list – or worse yet, memorize the ONQI algorithm – here are two guidelines to help you structure your diet in accordance with the ONQI system.

  • Eat as many fruits and vegetables as possible. The foods that achieve ratings of 75-100 are overwhelmingly fruits and vegetables – and for good reason. Humans have eaten these foods for tens of thousands of years and they’re absolutely packed with nutrients.
  • Make fish your primary protein source. One not entirely obvious result of the ONQI system is the high ranking of so many types of fish. As you can see, most fish beat red meats, turkey, and chicken. Most fish are in the top quarter, while the others don’t make it above 50.

Green Monster Smoothie

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1 Cup Kale

1 Cup Chopped Celery

1 Inch Piece of Ginger

Juice from 1/2 a Lime

1 Green Apple

1/4 Cup Sliced Cucumbers

1 Cup Water

Food Key

– Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Celery: potassium, folic acid and vitamins C & B6

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds 

– Limes: vitamin C, antioxidants, calcium, folate, citric acid and hesperidin (lowers cholesterol)

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Cucumber: vitamins K, C ,B1 & B5, copper, potassium, magnesium & biotin

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Should I lift weights, yoga-cize, or do cardio? The answer is YES!!

You often hear about how yoga gives you nice long muscle, as opposed to the bulkier muscle you get from lifting weights.  Well, what happens if you do both at the same time?  Sean Vigue helps you find out with this great yoga practice that includes the use of some light dumbbells.  You get the normal benefits of yoga, while adding some extra resistance with the weights.

Muscle Shredding Power Yoga Workout With Weights

A great follow-up to that routine is this short (roughly 11 minutes) Full Body High Intensity Interval Training (HIIT) workout from yoga marvel Ali Kamenova.

HIIT Tabata Full Body Workout

You just got some weight training, some yoga, and some cardio on in a little over 30 minutes.  Hungry?  Go make a smoothie. 🙂

 

Sweet & Spicy Smoothie

This delicious smoothie is the perfect pick-me-up for those sluggish weekday mornings, or anytime you need a little boost.  It has little bit of this and little bit of that, but hardly any fat. (WHATTTTT!!)

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1 Cup Kale

1 Small Apple

1 Banana

1 Inch Piece of Ginger

Juice from 1 Lime

3 Pitted Dates

1 Cup Coconut Water

Food Key

– Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Bananas: vitamin B6 and potassium

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

– Limes: vitamin C, antioxidants, calcium, folate, citric acid and hesperidin (lowers cholesterol)

– Dates: fiber, magnesium, potassium, and antioxidants

– Coconut Water: improves digestion and metabolism, supports immune system

Neo-politan Banana Oat Smoothie

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1 Banana

1/4 Steel Cut Oats

2 Tablespoons Raw Cacao Nibs

2 Tablespoons Sun Dried Goji Berries

1 Cup Vanilla Almond Milk

1 Teaspoon Sunflower Seed Butter

Food Key

– Bananas: vitamin B6 and potassium

– Oats: fiber and protein

– Cacao: protein, copper, potassium, vitamin B12, fiber and iron (STACKED!!)

– Goji Berries: amino acids, fiber, vitamin C, iron, calcium, zinc and selenium (STACKED!!)

– Sunflower Seed Butter: vitamin E and iron

Immune System Boost Smoothie

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2 Cups Kale

1 Orange

1 Inch Piece of Ginger

1/2 Cup Beets

1 Cup Celery

1 Cup Water

1 Cup Orange Juice

Food Key

– Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Orange Juice: vitamins C & B6, potassium, folic acid, calcium and thiamine

– Beets: potassium, vitamins A, B6 & C, magnesium, riboflavin, iron, copper, calcium, thiamine, folic acid, zinc and niacin (SUPER!!)

– Celery: potassium, folic acid and vitamins C & B6

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds 

Tropi-Kale Pear Ginger Smoothie

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1 Cup Kale

1 Cup Chopped, Frozen Pineapple

2 Small Pears

1 Inch Piece of Ginger

1 Cup Water

Food Key

– Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Pineapples: vitamin C, potassium, magnesium and folic acid

– Pears: fiber, potassium and copper

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds 

Post Workout PB Apple Cinnamon Oatmeal Smoothie

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1 Cup Sliced Apples

1/8 Teaspoon Cinnamon Powder

1/4 Cup Steel Cut Oats

1/4 Cup Raw Almonds

1 Scoop Soy-Free Vegetable Protein Powder

1 Tablespoon Sunflower Seed Butter

1 Cup Vanilla Almond Milk

Food Key

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Cinnamon: fiber, calcium, good for digestion

– Oats: fiber and protein

– Raw Almonds: magnesium, potassium, phosphorous, riboflavin, copper, niacin and zinc (STACKED!!)

– Sunflower Seed Butter: vitamin E and iron