Gym Jam: Vicetone feat. Obama – Hope

These 20 year-old DJ duo from Netherlands did it just right. Team Obama!

Check out Vicetone (feat Obama!) -Hope and download the mp3 for your iPod. If you Like their Facebook page you can get even more good tracks. Very generous 🙂

Did you guys watch Barack Obama’s inaugural speech? Gave me a few good goosebumps…

Speaking of America, I saw ‘Argo‘ yesterday and man, I was on the edge of my seat the whole time. Definitely an award-winning flick. Ben Affleck did good on this one (he directed and starred on the film).

2 Healthy Ways To Use Lemon

I like to stock up on fruits at home because it’s a great to-go food when you’re in a hurry or hungry for a quick nibble. Fruits are the healthiest form of fast food!

What do you use lemons for?
Keep your fruits in the fridge if you buy them in bulk so it will last longer.

Charlie likes to use lemon for his Johnnie Walker cocktail. I prefer to drink lemon with just ice cold water. First thing I do every morning is drink a large glass of lemon water. It adds a zesty flavor to plain water which is not just refreshing, it helps to kickstart your digestive system and keeps your skin healthy and glowing as you stay hydrated.

Breakfast the other day: Plain oats, Special K, Carman's muesli, a dash of cinnamon, a teaspoon of ground flaxseed, yogurt and fresh blueberries. Maximuscle Promax Diet protein shake and lemon water.
Breakfast the other day: 1) Plain oats, Special K, Carman’s muesli, a dash of cinnamon, a teaspoon of ground flaxseed, yogurt and fresh blueberries. 2) Maximuscle Promax Diet protein shake. 3) lemon water.

Another use for lemon is to cook! One of my New Year resolutions is to eat in and cook more often. So lately I haven’t been able to stop looking at recipes online and  cooking healthy dishes at home for Charlie and I. He’s been a good taste tester and  food critic. I sometimes would imagine he was Gordon Ramsay and I was a Hell’s Kitchen chef cooking the best dish to please his appetite. Except he could never be that mean towards me even if the dish didn’t come out perfect.

Here’s a delicious healthy recipe that you should definitely tryout. I made it for the first time the other day and it was so easy and turned out wonderful! Charlie even said “I never expected this chicken breast could taste so flavorful.”

That made my day!

Rosemary Lemon Chicken Recipe

You’ll need:

Half a lemon
1 boneless chicken breast
1 sprig of fresh rosemary (chopped)
1 tablespoon of butter
2 garlic cloves (minced)
1 ziplock bag
Extra virgin olive oil
Salt & pepper to taste

Cooking for 1: Half a lemon, 1 boneless chicken breast, 1 sprig of fresh rosemary (chopped), 1 tablespoon of butter, 2 garlic cloves (minced)
Cooking for one person only: Half a lemon (oops, I forgot to slice the lemon into two for the picture), 1 boneless chicken breast, 1 sprig of fresh rosemary (chopped), 1 tablespoon of butter, 2 garlic cloves (minced)

Step 1: Put the chopped rosemary (save about 1/4 of it for later), minced garlic, about 2 tablespoons of extra virgin olive oil and the chicken breast in a ziplock bag and spread out ingredients evenly. Allow to marinade for a couple of hours. (I left mine to sit for an hour before and it still tasted great).

Marinade for a 2-8 hours for extra flavor!
Marinade for a 2-8 hours for the best flavor!

Step 2: Squeeze lemon juice.

While waiting for the chicken to marinade, why not roast potatoes in the oven?
While waiting for the chicken to marinade, why not roast potatoes in the oven?

Step 3: Remove the chicken from the ziplock bag and sprinkle some salt and pepper on both sides. You can skip the salt if you’re conscious about salt intake.

Step 3: Bit of salt and pepper to taste.
Step 3: Bit of salt and pepper to taste.

Step 4: Heat a non-stick pan over medium heat and add a bit of olive oil. Lay the chicken breast down and let it cook for about 4 minutes on each side. Remove the chicken from the pan and set it aside. You might wanna put it on a couple sheets of kitchen paper to soak up excess oil.

Step 4: Cook the chicken for 4 minutes or until golden brown. Don’t lift the chicken up to check for at least 3 minutes!
Step 4: Cook the chicken for 4 minutes or until golden brown. Don’t lift the chicken up to check for at least 3 minutes!

Step 5: You’re gonna have to do this step very quickly and make sure you have all the ingredients ready! Now, add the lemon juice, 2 tablespoons of water and the remaining 1/4 of chopped rosemary. Let it sizzle while constantly stirring the mixture with a spatula. Lower the heat and add the butter. Stir it in until completely melted. Mmm, your kitchen should be smelling hella good right now.

Step 5: Add the zest!
Step 5: Add the zest!

Final step (not pictured): Add chicken back to the pan, and toss to coat. Serve the chicken breast on a dinner plate and pour the remaining sauce over it.

Enjoy this simple dish with some roast potatoes, broccoli and brown rice.

Lemon Rosemary Chicken
Rosemary Lemon Chicken

(hat tip: no recipe required)

20 Secrets of Very Fit People

it's not a hobby it's a lifestyle

  1. Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  2. Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  3. If you keep good food in your fridge, you will eat good food. Eat well-balanced meals. Check out recipes online and be inspired.
  4. Limit caffeine. Drink green tea instead. Avoid exposure to even secondhand smoke.
  5. Focus on short-term fitness goals with an emphasis on completing daily exercise. Make it part of your daily routine, just like brushing your teeth and taking a shower.
  6. Keep a daily log of what you’re actually eating. Note it down in a little food journal or your phone.
  7. Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation. Fitness doesn’t take a break.
  8. Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy.
  9. Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  10. Subscribe to fitness magazines to keep focused on health as an overall way of life. My favorite are Muscle & Fitness Hers and Oxygen.
  11. Invest in the right tools — your favorite brand of workout wear, good shoes, a portable MP3 player or iPod®, fitness equipment (yoga mat/kettlebell/skip rope) or fitness DVDs and books.
  12. Make it your goal to do some form of exercise 5 or 6 days a week. If some days you can exercise once in the morning (for cardio) and once in the evening (for weights), even better!
  13. Don’t compare your body to others’. Instead, work to be your personal best.
  14. If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  15. Work to take your exercise to new levels of intensity. Add reps or weights. Push to the maximum each time. Leave the gym feeling like death but damn good about your workout.
  16. Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If you can’t afford a personal trainer yet, get your fitness plan first. You can always ask for help on-the-go from fitness instructors at the gym.
  17. Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  18. Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue. Until you get nutrition in line, you’re never gonna see results.
  19. Get adequate amounts of sleep, at least between 6-8 hours. People who exercise regularly fall asleep faster and sleep more soundly.
  20. Limit alcohol intake to special occasions.