Monday, October 24, 2011

Fish Oil- Plus some other goodies

Whats the deal with Fish Oil?  Here are a some answers to questions I've been getting at the gym lately:

Q. What does fish oil do?

A.  Fish Oil (the types of fats in it) fight cancer, help with autoimmunity, help with Insulin sensitivity and Insulin resistance, aids in recovery and fertility.

Q.  How much do we need to take?

A.  According to fish oil guru Robb Wolf, "If you are over weight or recently diagnosed with a condition related to insulin resistance or autoimmunity, the dosage may be quite high initially.  As much as one gram of EPA/DHA for every ten pounds of body weight per day.  Your product will vary in how much it contains. (look on the back).  You can use the online calculator made by our friends at"

Q. What are some Good Brands?

A.  Nordic Naturals, Carlsons, and Barleans.

So thats it on the Fish Oil topic.

I know all of you had a busy weekend with home coming and other college/high school football events.  Even though you were out and about I still want you to keep up with your little black book and write down what you are eating!  If you do not keep up with your book and do not bring it to the gym every day you will have burpees!  How many?  10 this week... and then 20 the next and then 30... and so on.

The work out today goes like so:

2 rounds of: power clean, row, run, pull up.  The pull ups and power cleans are put back to back for a reason.  I'll explain later.

Last but not least!!!!!! Recipe for the week!

Jambalaya:  BOOM!

  • 1tbsp olive oil (maybe more)
  • 1/2 lb spicy sausage (andouille sausage or your favorite)
  • 1 cup chopped onion
  • 3/4 cup bell pepper
  • 1/2 cup celery
  • 1/2 tsp tony's (I just shake it all over)
  • 1 bay leaf (don't have to have this but its great with it)
  • 2 small cans tomato sauce (find a spicy kind if you can)
  • 2 cups chicken broth
  • 1.5 cups water
  • 1.5 cups finely chopped cauliflower (this is going to be the rice)
  • a little cayenne pepper
  • 1/2 lb of shrimp
In a skillet, heat the olive oil, sausage, onion peppers and the celery.  Saute for 5 min or so, then add all your seasoning and the Bay leaf.  Cook for a min more.  Add the tomato sauce, broth and water and cauliflower.  Bring to a boil, then cover, reduce heat to medium-low and simmer for 20min.  Remove the Bay leaf.  In another skillet, saute the shrimp, add some more seasoning, cayenne, and olive oil.  Takes about 2 min for the shrimp to be done, then add it to the Jambalaya!

Things I have learned about this recipe.  You might have to cook a little longer to get the consistency you want.  I usually cook some chicken on the George Foreman, chop it up, and then add it when I add the shrimp.  While the JAM is simmering (20min), I season the shrimp and let it sit to the side in a bowl (trying to add/lock in as much flavor as possible). 

Chicken Fajitas: YES!

  • 1 tbsp olive oil
  • small/medium onion chopped
  • 2lbs chicken (I just buy 3 breast from corner market)
  • Taco Seasoning Packet (Taco Bell or McCormick)
  • 1bell pepper cut into strips
  • 1 Bag salad of your choice
  • 1-2 tomatoes
  • 1 avocado
Add Olive oil to skillet, heat it over medium.  add onion and saute until soft. Cut chicken into strips and add to skillet. add the Taco seasoning packet.  make sure you toss the chicken or just get it evenly covered. add bell pepper when chicken starts to brown.  Put some of the bag salad in a bowl, MAKE SURE chicken is cooked through and then put it on top of salad, add chopped tomato, and avocado.  I usually top mine with a table spoon of salsa and maybe a little hot sauce.

Notes:  you can do chicken and steak!  or better yet buy some extra shrimp for the jambalaya and have the fajita trifecta!!!! Steak Shrimp and CHICKEN!  BOOM SAUCE!


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