June 8, 2014 ARTS TECH MAGAZINE

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June 8, 2014 ARTS TECH MAGAZINE

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On the Cover: Tobenna Wells – Our Food Editor Photo by Strike Media Barbados by ShamarPrescod Graphics by Nicholas Small

Content Google It: Use the Web to Get Fit

The Desk: Take a Load Off…or Ten

Workout Diary: Week 1

Three Healthy Recipes o Shredded Turkey and Black

Bean Burrito

o Chicken Red Curry

o Chicken Breasts with Green

Chile and Almond Cream

Sauce

Every week you’ve getting some great recipes

from our Food Editor Tobenna Wells. What

you may not know is that Toby, as we call him,

has been sending in those recipes all the way

from Canada. Toby is officially back in the

island and I had him do a photo shoot the

same day. You can see more of the photos on

Strike Media Barbados’ Facebook Page.

In addition to some healthy recipes from

Toby, We have a hilarious edition of The

Desk Comic Strip.

Also, starting this week, I am going to be

posting entries in a weekly workout diary. I’m

working with Fitness with Doddy. It isn’t your

typical fluff piece. I am going to be giving an

honest look at what I am doing from

beginning to end during the entire ten week

training period….shirtless pictures and all. It’s

going to be very personal but I hope it

inspires a few people to get in shape

themselves.

Team

Chief Editor – ShamarPrescod

Food Editor – Tobenna Wells

Comic Developer & Copy Editor – Van Nyx

Special thanks to Ramon “Doddy” Dodson

of Fitness with Doddy

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Google It: Use the Web to Get Fit

Now this may seem weird coming from me,

giving that I am currently going through a

personalized workout and diet regimen, but I

still believe you can use the internet to help

you with your workout. This week I had to

do some working out alone. Even though

Doddy showed me the exercises I

18 Bodyweight Squat Variations

https://www.youtube.com/watch?v=G3ux1w

1xiPE

would be doing beforehand, I still wanted to

check my form. So, I went looking for some

videos. While doing that, I came across videos

showing squat variations, and pushup

variations. Considering how many pushups

and squats I hear fitness junkies talking about,

I figured these would be two good videos to

share.

32 Push Up Variations

https://www.youtube.com/watch?v=ix9zPm

Y-A5s

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Workout Diary

Introduction

So recently I decided to try to get into better

shape. This isn’t the first time I’ve tried this

and like many people I’ve struggled with

staying physically active. I’ve tried a lot of

stuff, even some of the gimmicks you see

online and on the TV commercials but with

no lasting results. I also hate gyms. I’ve paid

for gym memberships and then only visited

the gym once.

After the last fitness issue we did I felt a little

ashamed, I felt like I was promoting

something I wasn’t doing. So, I decided to

make some changes and asked Ramon

“Doddy” Dodson to help me a bit.

Over the next 10 weeks I’m going to be

posting a workout diary. In this diary I’m

going to talk briefly about the types of

exercise I did, what days I did them, as well as

how my nutrition is going. My workout

regimen is also going to be a hybrid. I’m going

to do one session a week with Doddy while

the remainder will be done alone. I’ll be

working out at home with either bodyweight

or some equipment that I own personally.

I won’t be going into details about the exact

exercise I’m doing or diet that I am going on,

that’s not what this is about. Each person is

different and what works for me won’t

necessarily work for Ryan or Sally. I would say

that you need to speak to a fitness

professional (Doddy is ready to accept calls) and

go from there.

To be honest, I still have some reservations,

about doing this. This is going to require me

to be very open and honest and to let you

readers see a side of me I normally wouldn’t

share, and I would be a liar if I was to say I

wasn’t scared of posting this in the magazine

for all to see each week.

However, I am doing it more in the hope of

motivating others to take that step to get

fitter, and also to show others that it’s not

always easy and everyone who makes the

effort to get fit go through ups and downs.

Hopefully, seeing my ups and downs will

motivate you to push through whatever

challenges you are having.

So now that I’ve gotten that out of the way,

here goes -

Work Out Diary: Week 1

Please speak to your physician before starting

any workout and diet plan.

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The Consultation

When I met with Doddy, we sat for about 30

minutes and had a long discussion about my

goals. I told him flat out, I want to lose my

stomach. I want abs. Now for those of you

who are going to say, oh that’s just

vanity…guess what, I am well aware of that.

It does not change the fact that I want to feel

comfortable getting my photo taken shirtless.

Still, getting that six pack will require some

serious effort into being healthier. This is

another thing I want. I also plan to start back

doing martial arts soon, and that type of

intense training will require me to be healthier.

In addition to exercise, we are going to be

taking a seriously look at my nutrition. When

I begin my diet I have to write down

everything I eat and send the list to

Doddydaily. It doesn’t make any sense lying

about what I’m eating, that will defeat the

entire purpose of having him work with me.

Nonetheless, reporting to him is going to

make me feel a lot worse about cheating. Not

only do I have to responsible to myself, I will

have someone to help me stay on track. A lot

of people say that’s a good way to get in

shape.

My Goals

1. Loose some inches around my

stomach and gain some muscle all

over.

2. Increase my stamina and endurance.

3. Increase my flexibility (I use to be able to

do a full split and a near vertical side kick at

Tae Kwon Do. I want that back).

4. Learn about better nutrition. There

are too many conflicting things online.

5. Get to the point where I am able to

work out without a personal trainer.

6. Build some more self-confidence

about how I look.

The Fitness Test

Doddy took me through a series of exercises

to test my level of strength, endurance and

overall fitness. I am going to be honest, I

never liked pushups,mountain climbers are

also now on my hate list and I never thought

jumping jacks would leave me so winded but

they have been kicking my butt.

I was never the star athlete at school, and in

the last two year I’ve allowed myself to get so

out of shape that basic exercises have been

leaving me feeling nauseous. Considering I

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didn't even finish the test, I’m a little

concerned, but Doddy doesn’t seem too

worried about my performance.

The First Workout Session withDoddy

Ok, I am truly grateful to have Doddy to

work with as I try to get back in shape. But I

dislike him so much as we are working out. I

also dislike him for a few more days when

parts of my body are hurting. He seems ok

with that though.

I thought we were going to ease into it. I was

mistaken. I guess this is a good thing, since

neither of us was there to waste time. It was a

good solid upper body workout and I really

felt it. We did a combination of body weight

exercises and also utilized the dumbbell and

barbells I have at home, and yes that is an Ab

King pro I am using as a bench. It serves a

much better purpose now than as a clothes

rack.

We didn’t start with very heavy weights,

however, if it didn’t look like I was getting a

challenge Doddy added more weight to the

bar. We focused on good form and since I am

trying to burn fat, we did higher reps.

Van Nyx was there this session to take the

photos for the Diary. Guys, at this point, I

started to have doubts. Having her there as I

took my shirt off for my before pics and

struggled on some of the exercises made me

really nervous to show this to others. One of

the reasons I don’t like gyms is because I

don’t like people watching me exercise, it

makes me really self-conscious. Yet here I am

about to post photos and talk about it online.

However, if I quit now, that would be of no

benefit to anyone.

This first session was hard. But I am going to

say, that if I can get through this session, I

can get through the others. I am going to take

it one day at a time. I think that is what

everyone should do when they are working

out. One day at a time and just keep doing a

bit each day.

Working Out Alone

Now even though Doddy wasn’t there for that

session, he still gave me a routine to do. It was

more focused on the lower body. I took a day

off in between my session with him and

worked out the day after. Since Doddy wants

to ensure I am using proper form and

technique when using weights, he gave me

bodyweight exercises only. I still told him off

on facebook the next day when I really started

to feel the post-workout pain in my legs.

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I took another day off repeated the upper

body circuit, then took another day off and

repeated the lower body. I am very proud to

say there was very little cheating involved.

However I am sure if Doddy was there, he

would have made me do the extra reps, but, at

the same time, I didn’t want to hurt myself so

I listened to my body.

Overall I am feeling better. My mood has

increased someone what and I am making an

effort. That’s the hard part.

I had to postpone a session with Doddy, but

he has given me some tools to keep going

even when he isn’t there. Having him there

makes it easier because of that extra push a

trainer will talk to. It’s also good to be able to

call or message him if I have any questions.

A part of me is looking forward to the diet

plan. However, there is a part of me that is

apprehensive. We’ll talk more about that in

future entries.

Article by ShamarPrescod

Photos by Van Nyx

Special Thanks to Ramon Doddy

Dodson of Fitness WithDoddy

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Three Healthy Recipesby Tobenna

Wells

This week, Shamar requested that I provide

our readers with three healthy recipes. To

fulfill this request, while maintaining the fun

aspect of my work (healthy food may often be

boring. I love butter), I’ve decided to do three

recipes of poultry, all with different themes

and methods of cooking. The chosen themes

are: French, Asian and Mexican.

Chicken Breasts with Green Chile and

Almond Cream Sauce– 6 servings, 194

calories per serving

Photo from:

http://www.eatingwell.com/sites/default/files/imagec

ache/standard/recipes/MP7390.JPG

The sauce being prepared in this recipe

seemed to be so incredibly unique to me! Also

when I tried it, it just turned out to be

completely awesome, so I’ve decided to share

it with everyone.

Ingredients

2 cups unsweetened almond milk

½ cup chicken broth

¾ cup chopped and seeded

3 scallions, sliced with the green separated

3 tablespoons almonds, slivered and toasted

1 clove garlic, thinly sliced

¾ tsp. salt, divided

6 boneless chicken breasts

1 tbsp. canola oil

2 tbsp. whipping cream

1 tbsp. sesame seeds, toasted

Method

Combine the almond milk, green

chiles, almonds, garlic, scallion whites,

broth and ¼ tsp. of salt in a medium

saucepan and bring up to a boil.

Reduce the heat to a simmer and cook

until it’s reduced by half (approx. 20-

30 minutes).

Puree with an immersion blender or a

standing blender until smooth, being

careful not to get burned (liquids will

be very hot).

Sprinkle the chicken with the

remaining salt. Heat oil in a large non-

stick skillet/frying pan over medium-

high heat and cook 3 of the chicken

breasts until browned (approx. 1-2

minutes. Per side). Transfer to a plate

and cook the remaining chicken until

browned.

Re-add the first batch of chicken back

to the pan, pour in the sauce and cook

at a low simmer, turning occasionally

until the chicken is cooked through

and tender (approx.. 4-7 minutes.).

Remove from the heat and transfer

the chicken to a serving platter.

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If using the cream stir it into the

sauce now, and pour the sauce over

the chicken.

Garnish by sprinkling with remaining

scallion greens and the sesame seeds.

Chicken Red Curry– 4 servings, 507 calories

per serving

Photo from

http://www.templeofthai.com/images/recipes/red-

curry-chicken-550x560.jpg

This is a recipe for a Thai variation to curry. It

has a very different flavor from the type of

curry which we would be used to consuming

here in the Caribbean, but I’m sure that it’ll

still fit into any of or palettes very well as

many Caribbean locals love to consume Asian

food.

Ingredients

2 large boneless chicken breast cut into ¼

inch cubes

4 tsp. canola oil, divided

1 lb. sweet potato, cut into ¼ inch cubes

14 oz. coconut milk

½ cup veg. broth or chicken broth

2 tsp. red Thai curry paste

1/3 lb green beans, trimmed and cut into 1

inch pieces

1 tbsp. brown sugar

½ tsp. salt

1/3 cup cilantro, chopped

1 lime, quartered

2 teaspoons lime juice

Method

Heat 2 tsp. of the oil in a large non-

stick frying pan/skillet (or a wok if

you have one) over medium-high heat.

Add chicken and cook stirring

regularly (every two – three minutes)

until browned on all sides. Transfer

the chicken to a plate.

Heat the remaining oil over medium-

high heat. Add the sweet potato and

cook, stirring occasionally, until it’s

browned (approx. 5 minutes.). Add

the coconut milk, curry paste and

broth. Bring to a boil and then reduce

the heat to let it simmer.

Cook, covered and stirring

occasionally until the sweet potato is

tender (approx. 4 minutes).

Add the tofu, beans and brown sugar.

Return to simmer and cook, covered

and stirring occasionally until the

green beans are tender but still a bit

crisp (approx.. 2-4 minutess).

Stir in lime juice and salt. Sprinkle

with cilantro and serve with a wedge

of lime.

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Shredded Turkey and Black Bean

Burrito– 6 servings, 392 cals per serving

Photo from

http://assets.kitchendaily.com/styles/large/s3/shredde

d-turkey-and-pinto-bean-burritos.jpeg

If you love Mexican food, then this is

definitely a dish for you to try. If you’ve never

eaten Mexican food, then now is the time for

you to try it. A burrito is a wrap made from

tortilla shells which are used in many aspects

of Mexican cookery.

Ingredients

1 tbsp. canola oil

1 medium onion, halved and sliced

2 cloves garlic

15 oz. canned tomatoes, diced with 1 tbsp.

green chiles

2 tbsp. lime juice

4 cups cooked turkey, shredded

15 oz. cooked black beans, rinsed

6 10 inch tortillas, warmed

2 cup shredded green cabbage

¾ cup grated Monterey / pepper jack cheese

1 tbsp. ground cumin

1 tsp. chile powder

Method

Heat oil in a large saucepan over

medium heat. Add onion and cook,

stirring until softened (approx. 2

minutes). Stir in the garlic, cumin and

chile powder and cook for 30 seconds.

Add tomatoes and lime juice, and

bring up to a boil. Reduce the heat to

a simmer and cook until the onions

are very soft (approx. 16 – 20

minutes).

Stir in the turkey and beans and

continue cooking until the mixture is

heated through (3 – 5 minutes.).

Divide the turkey mixture among

tortillas. Top each with cheese and

cabbage, roll into burritos before

serving.

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The Desk by Van Desk

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