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On the Cover:

Model: Azaria Griffith

Hair & Make Up by Helene

Headley

Photo by Strike Media Barbados by

Shamar Prescod

Cover Graphics by Nicholas Small

Editor’s Notes

It’s the end of Crop Over and with it comes a

new Magazine. Now we didn’t intend to take

such an extended break, nor did we plan for it

to end with Crop Over….but…life…yah

know?

Anyway…moving on…we’re back people. To

get this new block of content off, we’re just

easing into it and focusing on our stuff. We

have a new version of the workout diary. This

time, in addition to my take on it, Doddy

Dodson of Fitness with Doddy will be adding

his own notes on my performance. We also

will be announcing the first winner of our

Strike a Pose Competition in this issue.

Remember, there will be one random winner

each week in August so keep entering.

We’ve revamped our food section. It’s now

called Tobenna’s Recipe Book. Our Food

Editor is a highly trained Chef, both locally

and internationally, so we decided to push

that just a little more. Tobenna’s Recipe Book

can also be found on the website. We’ll be

adding past recipes to it as well as new ones

each week.

We want to thank you for your continued

support…even during out little hiatus. You

can continue to expect much more from us in

the coming weeks.

Shamar D.A. Prescod

Chief Editor

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CLICK ON ANY OF THE IMAGES TO TAKE YOU TO FULL RECIPE

This is just a preview. You will find more recipes on the blog. Visit www.artstechmagazine.com to

see all the recipes.

Smoked Salmon and Cream Cheese Canapés

4 servings, 285 calories per serving A canapé is an open faced sandwich or as an official description “a small piece of bread or pastry with a savory topping, often served with drinks at a reception or formal party.” The base can be almost any form of bread, either toasted or not, or even crackers can be used, as shown in the photo. For this recipe we will be using toasted bread.

Photo credit to: www.lovedbyparents.com

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Chicken Piccata

4 servings, 340 cals per serving

This is a basic pan-fried chicken with a lemon and butter

sauce. This type of recipe is very easy and once you get

used to the steps you can mix and match flavorings and

liquids to create awesome sauces. This recipe is ideally

served with pasta. It originated as veal piccata in Italy, but i

believe it was modified for chicken when it had spread to

the U.S.A.

Photo credits to: www.myrecipes.timeinc.com

Zabaione

2 servings, 439 calories per serving Zabaione can be prepared as a beverage or as a light dessert. It is custard and is made from eggs yolks, a sweet wine and sugar. It is then usually served with a form of berry and/or a cookie like biscotti, but may also be used with a fruit like bananas which will be done in this recipe. In Italian it is either pronounced as Zabaione or Zabaglione, and in French it is pronounced as Sabayon.

Photo credit to: www.wikipedia.com

Watermelon Granita

4 servings, 142 calories per serving Usually I would do my best to keep the recipes varied and interesting; however, I have decided to put two recipes for watermelon so it would be useful for the day which you are making the watermelon and tomato salad. If you buy an entire watermelon that day you would very likely have some excess watermelon remaining, and so you could use that extra to make this dessert.

Photo credit to: www.thebeautynerd.com

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Workout Diary 2.0 by Shamar Prescod &

Doddy Dodson

Prologue

Six weeks ago, I began the process of getting

into shape. Now as many of you know, this

can be a very difficult process. Sometimes just

finding the time to work out isn’t enough and

you need some additional help and

motivation.

To assist with my endeavour, I decided to

recruit the services of Ramon Dodson from

Fitness With Doddy (FWD). I didn’t want to

simply do the standard – 2-3 gym sessions a

week with him. I wanted to accept some

personal responsibility. Initially, I would see

him once a week and work out on my own

twice a week. I maintained this schedule for

the first 3 weeks, and then a medical situation

forced me to stop for…..3 weeks….go figure!

I also refused to start my nutrition plan right

away. I wanted to transition gradually into the

diet to avoid a major binge. This has

happened before, so I decided to start simply

with phasing out foods containing excess

sugar and flour…but at my own pace. In the

past six weeks, I had junk food only 3 times :).

Eliminating non-nutritious foods from my

diet was not as challenging as I had

anticipated. I typically spend a lot of time in

the kitchen and successful dieting is hinged on

meal preparation….i.e. preparing one’s own

meals.

These minor adjustments to my current eating

habits, borrowed principles that my official

diet would be founded on, and implementing

them yielded almost immediate results. My

weight went from around 165lbs to 155lbs in

the initial 3 weeks. At 5’7”, that’s a pretty solid

weight to be at and I am pleased with the

progress thus far. I’m not trying to look like a

body builder, however, I am looking a lot

trimmer and there is some definition coming

in. Now, I am hoping to lose about 5 more

lbs of fat and build some muscle as I tone up.

Week 1 (Post-break)

The Diet

The full nutrition plan will not actually be

implemented until week 2 because Doddy

needs time to further compile my assessment

metrics… and we both thought it best that I

focus on adjusting to the reintroduction of

activity in week 1. Additionally, Doddy now

has to take into account that I will be

increasing my weekly activity from 2-3 days to

5 days a week as I am resuming Tae Kwon

Do classes. The dobak has been unleashed

and I have washed and ironed it!

Having already lost 10lbs, I’m hoping there

won’t be too many setbacks from here on.

Once Shamar incorporates his nutrition

plan, fat loss will continue steadily and his

performance during workouts will

improve significantly. Carb timing,

cycling and zig-zagging will help him

optimize fat loss whilst maintaining

musculature. He has made a decent start

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with respect to cutting out processed food,

sugars etc. - time to crank it up a notch

and get serious now.

The Workout

Having lost 3 weeks of training due to my

health issue, Doddy decided to shock my

body back into it from the very first session

with a circuit routine. I did squats, bench

presses and deadlifts, while resisting the urge

to curse Doddy every rep. I think he gets

offended when I complete a full set without

breaking a sweat.

I was supposed to do the circuit 5 times but

was only able to complete 3 rounds. I’m a

little disappointed by that… however, I am

challenging myself to reach 5 rounds in the

next 3 weeks.

At home, I added shoulder press to the circuit

without telling Doddy. I just felt like doing it

and didn’t really think about it to be honest. I

also did a lot more stretching as I really want

to increase my overall flexibility. Additionally,

I have included 20 minutes on the spin bike

every morning.

Shamar’s fitness did not suffer a great deal

over the break. Though he was unable to

complete the workout as planned, he

made a valiant effort, and I am confident

that with consistency he will master this

workout when we revisit it.

How I’m feeling…

I’m honestly feeling good! I was a little

downtrodden from having to take time off to

recover, and I expected to re-gain weight.

Fortunately, my consistency with the nutrition

protocols kept the pounds at bay. I wasn’t

really looking at my body in the mirror or

anything…nor did I weigh myself for the

entire 6 weeks. When I weighed last Friday

and saw I dropped 10lbs, I was excited and

couldn’t wait to work out! Doddy also pointed

out I was looking trimmer at our first session

back together.

I’m not too worried about not completing the

full circuit. I was way too sweaty and spent to

even think about that in the last session. I am

however, going to work really hard at

improving my performance. What’s the point

if I don’t challenge myself?

I must add, that just being able to have a

conversation with Doddy in between sets, has

really helped me to relax. Him not judging me

each rep was also most comforting. He still

didn’t let me do an incomplete set however.

HAHAHA!

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CONGRATULATION TO OUR FIRST WINNER – PREYA PERSAUD

YOU HAVE WON A SHOOT FOR YOU AND 4 OTHER PEOPLE.

KEEP ENTERING FOR YOUR CHANCE TO WIN

1 WINNER EVERY WEEK IN AUGUST