Tag Archives: Health

BosGuy cooks brussel sprouts

bosguy cooksRoasted brussel sprouts seem to be very trendy at the moment. I love roasted veggies and brussel sprouts in particular are quite nutritious; rich in protein, dietary fiber, vitamins, minerals and antioxidants so I thought I’d suggest this easy recipe.  The prep work is very easy and if you use tinfoil you needn’t even dirty a single pan – total prep and cooking time is 40 minutes.

bosguy cooks

Start by preheating your oven to 400 degrees then soak the sprouts in salted water for a few moments to help remove any dirt.  After, chop the stem and remove any discolored outer leaves. Aside from mincing a garlic clove, this is all the food prep required.

bosguy cooksOnce the brussel sprouts have been prepped you will need 1/4 cup of good extra virgin olive oil (enough to thoroughly coat the sprouts), a minced clove of garlic, a few pinches of salt and a ziploc bag that you can use to incorporate the ingredients.

bosguy cooksOnce you’ve added everything in the ziploc bag – give it a thorough shaking. You want the salt, garlic and olive oil to cover / coat the sprouts to add flavor and prevent them from drying out or burning when you roast them in the oven.

Pour out the brussel sprouts, garlic and salt into a cookie sheet lined with tinfoil (to make the clean up easier) and insert the tray into the oven at 400 F for 30 minutes. Shake / stir the sprouts every 10 minutes to help the vegetables cook more evenly. They are delicious when you take them out of the oven, but beware – they are extremely hot. bosguy cooks

Realm health and fitness tips from Kyle

Realm health and fitness tips from KyleFarmers Markets make for a good day

I recently took a trip to the local farmer’s market and walked away with a lot more than just groceries. It was great to get outside and walk through the market. My skin was warmed by sunshine and the place smelled of fresh vegetables, roasted nuts, and flowers.  I interacted with vendors and discussed the origin of the foods they were selling, which as we are slowly learning is very important (Grass-fed vs. Corn-fed Beef; Farmed Fish vs Wild-caught Fish).

I was not tempted by microwave dinners or ice cream, but was presented with food as nature intended. I ended up walking away with more and spent less than I do at the grocery store, with this robust feeling of well-being that isn’t possible under fluorescent lights.  Find your local farmer’s market here: Boston Area Farmer’s Markets.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

 

Protect your largest organ

sunburnsWith summer kicking into high gear and the weather warming, you need to be sure to protect your largest organ; your skin. Aside from having unsightly tan lines and the pain resulting from burns, excessive sun exposure comes with significant health risks and premature aging (perhaps vanity will motivate you if your own health won’t).

Recently the Huffington Post had a great article, Find Your Perfect Sunscreen Match, Thank Us Later It offers suggestions to consider if you have sensitive skin, are prone to breaking out, if you suffer from dry skin, etc… Do yourself a favor and find the right match for your skin and apply liberally through out the summer.

Dirty dozen: Pesticide laden fruits and veggies

Environmental Working Group EWGThe Men’s Health May issue has an article that lists the dirtiest and cleanest fruits and vegetables; something to ponder when you buy groceries.  Based on the Environmental Working Group (EWG) 2014 Dirty Dozen list, they identify the most pesticide-laden produce from the 48 of the most popular fruits and veggies sold in the US.

The lesson I’ve taken is I need to be more diligent washing my produce

They based their rankings on an analysis of 32,000 samples tested by the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA). Non-organic apples topped the list and while kale, collard greens and peppers were frequently contaminated with insecticides; they aren’t particularly toxic to humans so they were not included in their list.Environmental Working Group (EWG)You can read more about this on EWG’s website here

Other Important Findings

•    Every sample of imported nectarine samples tested and 99% of apple samples tested positive for at least one pesticide residue.
•    The average potato had most pesticides by weight.
•    A single grape tested positive for 15 pesticides.
•    Single samples of celery, cherry tomatoes, imported snap peas, and strawberries tested positive for 13 different pesticides apiece.
•    Only 1% of avocado samples showed any detectable pesticides.
•    89% of pineapples, 82% of kiwi, 80% of papayas, 88% of mango, and 61% of cantaloupe had no residues.

Realm health and fitness tips from Kyle

Kyle, health, fitness, nutritionEat seven or more fruits and vegetables a day and live FOREVER.

Okay not really forever, but according to University college London’s study published in the Journal of Epidemiology & Community Health, “Eating seven or more portions of fruit and vegetables a day reduces your risk of death at any point in time by 42% compared to eating less than one portion.” The study goes on to restate that the more vegetables an individual consumes, the less likely they were to die at any age.

Though the angel of death can strike at any moment in time, you can at least have the upper hand if you consume 7 portions of fruit and vegetables. This study reaffirms the Australian public health campaign of “going for 2 and 5”; consuming 2 fruits and 5 vegetables a day (and we all know how in shape Australians are). For anyone wondering what a “portion” means, it is generally about a serving that equals to a little more or less than the size of your fist. FOOD MATTERS.  Fresh is best, and it is not as hard as it sounds so give it a try.

Read the full study findings here.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

What your erection says about your health

Men's HealthDr. Joel Kahn’s article Survival of the Firmest: What your erection says about your health in Mind Body Green caught my attention when I saw it on Facebook last week.

It isn’t quite as sensational as it might sound and for guys who may be suffering from erectile dysfunction, I’d encourage you to read this article.  The article cautions how E.D. can possibly be a precursor to the presence of diseased arteries and possible future heart disease.  I’m no doctor so I can’t comment, but I wanted to share it since this can often be something potentially important to talk about with your doctor.

What your erection says about your health

In a somewhat related story, a 2013 study found that Oral L-citrulline (something that is naturally found in watermelon may help men suffering from E.D.).  More about that here, here and here.

Realm health and fitness tips from Kyle

working outNo man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.  Through athletics and sexy advertising we marvel at the physiques of others when we too, are at the helm of a beautiful and intricate machine. I’ve compiled 3 necessities that are vital to our health and happiness. By keeping these in mind and adhering to them you get a happier and longer life, your significant other gets a better lover, and everyone benefits by having you get a little closer to your potential optimum health.

CONSUME: 5 Whole foods a day (anything that grows out of the ground). Try to EAT 1-2 cups of veggies with each meal or as a snack. This will help maintain satiety and take up space in your gut that could potentially be occupied by a donut.

SLEEP: 6-8 hours a night at least. By adhering to this you vastly DECREASE your chances of getting sick and feeling like crap, while increasing your production of your body’s natural HGH that help you lose weight and gain muscle.

MOVE: 30-90 minutes a day. Stretch, foam-roll, run, dance naked, exercise (also naked?), ride a bike, take a walk, DO SOMETHING. A purely sedentary lifestyle leads to a flabby gut, and makes you more susceptible to premature erectile dysfunction.

Try incorporating these three easy steps a part of your daily routine and see what your body is capable of.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.