Ingredients:

6 ripe organic tomatoes

1 medium organic onion

2 medium organic garlic cloves, finely chopped

1 small fresh organic, nonwaxed jalapeno pepper, finely chopped

1 tablespoon fresh cilantro leaves, finely chopped

3 tablespoons fresh-squeezed organic lemon juice

1/2 tsp. (or to taste) Premier Pink Salt

Pinch (or more) of cayenne pepper (non-irradiated)

Directions:

Core tomatoes and rough-chop the tomatoes in your blender

until they form a chunky puree. Add the rest of the ingredients and stir together. Let stand for a few minutes to allow the flavors to blend together.

Serve with fat flush tortillas or with raw

vegetables as a dip. Makes a great garnish for enchiladas or burritos. If the recipe is too hot,

remove the seeds from the jalapeno pepper or omit the cayenne pepper.

Homemade Guacamole

(Makes About 3 Cups)

Ingredients:

2 medium ripe organic avocadoes, pitted and peeled

2 medium ripe organic tomatoes, cored and diced

6 organic scallions, white parts, thin sliced

1 small fresh organic, nonwaxed jalapeno pepper, minced

(remove seeds to make it less spicy)

2 tablespooons fresh-squeezed lemon juice

Pinch or to taste — Premier Pink Salt

Directions:

Mash the avocado meat to a creamy consistency. Stir in the other ingredients. Add salt to taste. Serve immediately or refrigerate up to two hours.

1 Organic Egg

1 Small Fat Flush Organic Sprouted Grain Tortilla

1 tsp Raw Sesame Tahini

1 tsp Premier Coconut Oil

1/2 tsp Nutritional Flakes

1/2 tsp Medi-Aminos (Rice based)

1/2 tsp Galactan

1/2 tsp Tomato Concentrate

1/2 tsp Greens Complex

Sprinkle to taste Pink Salt

Sprinkle to taste Organic Balsamic Vinegar

How to prepare:

Using a plastic spoon, scoop 1 tsp coconut oil onto a skillet that is set to

it’s lowest flame.

Crack one organic egg with yolk intact onto the skillet and let it SLOWLY cook.

Place the Fat Flush Tortilla in a toaster oven for a short time to soften NOT to toast or soften on another skillet.

Spread the Raw Sesame Tahini onto the softened tortilla.

When the egg is slow cooked ready (about 5 minutes), scoop it intact onto

the tortilla.

Sprinkle the Nutritional Flakes, Medi Aminos, Galactan, Tomato Concentrate and Greens onto the sunny side up egg.

Sprinkle just a little pink salt.

Sprinkle Balsamic to taste.

If there is any residual coconut oil in the pan, drizzle it on.

Wrap and eat. The yolk will break and mix with the superfood powders making a delicious nutrient-rich breakfast.

Nutritional Breakdown:

Calories: 276

Supercarbs 26

Protein 14

Healthy Fats 12.5

Fiber 5

Nutritional Info:

Organic Egg with yolk. While there seems to be a craze to consume egg whites for their protein value and the fear of cholesterol, ther reality is, one egg a day is safe to consume for a normal person without raising your cholesterol level.

While the egg white contains a little more protein than the egg yolk, the yolk contains 100% of the carotenoids (colorful anti-oxidants), essential fatty acids, vitamins A, E, D, and K. The white does not contain 100% of any nutrient.

The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin (3 items).

The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.

So what does this mean? There’s nutritional balance to a single whole egg. It’s more delicious than simple egg whites, so enjoy it.

Organic Fat Flush Sprouted Grain Tortilla: Sprouted grain breads are significantly higher in protein, vitamins and enzymes, and the complex starches are converted into natural sugars.  They are also a lower Glycemic Load, so they are digested more slowly by the body, keeping the blood sugar levels stable for longer, making people feel more satisfied.

In its cooked form, wheat can cause mucus congestion, allergic reactions and constipation.  In its sprouted form, the starch is converted to simple sugars, meaning that many wheat intolerant people are able to eat sprouted wheat bread without any problems.

Raw Sesame Tahini: Raw tahini contains more nutrients than roasted tahini. Tahini is a source of calcium, protein and B vitamins. Tahini is a good source of essential fatty acids (EFA), these EFA’s are used in helping to maintain healthy skin. Sesame seeds are also a good source of the amino acid Methionine. Methionine is an important contributor to liver detoxification and helps with the absorption of other amino acids.

Premier Coconut Oil: The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties are antimicrobial, antioxidant, antifungal, antibacterial, and soothing.

92% of the fat in coconut oil is saturated, however, it’s a medium chain triglyceride which means that is its easy to assimilate and is stored and burned in the liver without causing fat gain. The recommended daily dose of coconut oil is 3 to 4 tablespoons a day which is the amount a nursing child consumes in one day from mother’s milk. This recipe has 1 teaspoon. That’s 1/6 the amount of recommended daily consumption so don’t think for one second, this small amount is going to make you fat. It’s going to make you healthy.

Nutritional Flakes: Rich in vegetarian protein, lysine and tryptophan the perfect complement for use with grains, rich in Branched chain amino acids which regualtes the body’s protein synthesis, especially during stress. Rich in B Vitamins, including B12 and folic acid an excellent non-animal source of B12 for vegans and vegetarians, rich in Glutathione which helps boost liver and immune system, supports healthy colon bacteria, rich in Beta 1,3 Glucans which goes after free radicals and stimulates macrophages which are critical for immune system health. Rich in trace minerals including selenium, chromium, manganese, copper, vanadium, molybdenum and lithium. And they taste great.

Medi-Aminos (Rice based): Contains 95% aminio acids in their free form. Rich in live enzymes and natural fiber and immune-boosting phytonutrients.

Galactan: Great tasting, fiber-rich arabinogalactan which promotes enhanced immunity, healthy complete bowel eliminations and gastrointestinal health. Supports beneficial gastrointestina microflora.

Tomato Concentrate: Non-hybrid, non GMO, organic, grown in rich soil in South America, low temperature air-dried, raw unheated and untreated. Active enzymes and nutrients. Rich in lycopene, which is beneficial as a cancer fighting anti-oxidant, supports prostate, eyes, and heart. Tastes like a tomoto used to taste.

Greens Complex: Delivers over 70 known anti-oxidants and literally every biological vitamin, mineral, amino acid, and enzyme necessary to sustain life. Low temperature air-dried grasses from South America, the finest ever produced. Cereal grasses are also a rich source of chlorophyll, called the great detoxifier, which helps purify and build blood. Grassesalso contain a large array of phytonutrients and antioxidants, with more vitamin C than oranges, more calcium than milk, more iron than spinach and more beta-carotene than carrots. Think of huge animals, such as mountain gorillas and elephants who get their nutrition from greens. You don’t have to consume as much as they do, but you must add it to your diet for nutritional balance.

Premier Pink Salt: sprinkle to taste

Mineral rich Premier Pink Salt is a natural sea salt mined from ancient pristine unpolluted sea bed deposits.

Sodium works closely with potassium as the primary intra-cellular mineral, which acts as an essential electrolyte and is closely tied with the movement of water. Along with potassium, sodium helps to regulate the fluid balance of the body, both within and outside cells.

Through function of the kidneys, by buffering the blood with a balance of positive or negative ions, sodium and potassium help to control acid/alkaline balance. The flow of sodium and potassium across the cell membranes helps to create an electrical charge that enables muscle contraction and nerve conduction. Sodium is also important in the production of hydrochloric acid in the stomach and is used in the transport of amino acids from the digestive tract into the blood. Simultaneous loss of water and sodium can initiate low blood pressure, whereas loss of sodium alone can contribute to water retention in cells. Balance of potassium to sodium levels is necessary for proper function of the sodium/ /potassium “cell pump” and proper cell fluid levels.

Excellent source of electrolytes

Ingredients:

1/8 teaspoon contains:

Blend of two premium, untreated sea salts, Mediterranean and

Hawaiian Alaea

Calories 0

Total Fat 0g

Sodium 480mg

Total Carbohydrates 0g

Protein 0g

In order to maintain essential minerals, never cook with Pink Salt; add to your food after cooking. Also add a pinch to your water for cellular hydration.  Use daily in place of table salt. Provides minerals for the body to produce Hydrochloric Acid and other essentials minerals.

Organic Balsamic Vinegar

Sprinkle to taste

Made from grapes and therefore contains some of the same powerful anti-oxidants. Vinegar contains polyphenols which protect against heart disease, cancer and other anti-inflammatory conditions. Aids in digestion and insulin utilization.

I have the Sunny Side Superfood Wrap for breakfast Monday through Friday to start my workday. Imagine all this nutritional support to get you going and keep you going throughout the morning.

Disclaimer: The FDA has not evaluated any of the above statements. None of the nutritional information above claims to cure, treat or mitigate disease.

Claimer: Proper exercise, nutrition and supplementation aids in optimal health support.

Born in Germany in 1880, Joseph Pilates grew up as a sickly child. His father was a gymnast, his mother a naturopath and young Joseph embarked on a self-styled campaign of fitness and wellness. He studied anatomy, Eastern and Western forms of exercise, yoga, zen, boxing, gymnastics, skiing and diving. Anecdotal stories report that he performed in the circus and taught wrestling and self-defense.

During World War I, since he was a German national, he was sent to an internment camp where he developed exercises for the sick and injured, utilizing the springs of the hospital beds. These first machines were the
precursors of the expensive pilates equipment you see today.

He met his wife, Clara, on the boat when Pilates came to the United States. He opened a studio in New York City where he hoped to teach his fitness techniques he called “Contrology” to boxers and athletes. However, his studio was located next to several dance studios and rehearsal spaces and the majority of his clients were dancers, ranging from Martha Graham, George Balanchine, Ted Shawn, Ruth St. Denis and their many acolytes.

The “disciples” of Joseph Pilates were all dancers. Even though they each had their own style and emphasis, the growth and dissemination of pilates technique has come through the “dancers prism.” This seems somewhat ironic if you study old footage of Joseph Pilates. You can see him move into a handstand, throw martial arts punches, hold one-legged yoga balances and run rapidly in place with plyometric precision. When I first saw the footage, I shouted, “Hey! Joseph Pilates is doing Flashpoint Fitness™!”

Joseph Pilates himself was more athletic and dynamic and explosive than the system that has become so carefully concretized, certified and disseminated. Modern day pilates is certainly an excellent system. The
machines work extremely well to rehabilate injuries, increase strength and flexibility and allow people with limited mobility to train.

The super-popular mat pilates systems are even more exacting when done properly. HOWEVER, pilates as it is taught today is a complementary system. For complete fitness you need to get off your butt or back or side and get on your feet!

Pilates will enhance and support yoga, martial arts, dance and any sport. But all by itself, it isn’t enough if you want comprehensive fitness. Also, Joseph Pilates himself intended it to be a mind/body/spirit system. As taught today, pilates is truly an excellent mind/body system. For the “spirit” element, add in yoga, tai chi or martial arts.

Joseph Pilates passed away in 1967, years before the techniques that bear his name became known worldwide. One can’t help but wonder what pilates would have been like today if his initial clients and disciples were gymnasts, martial artists, athletes and yoga masters. For those of you who are learning Flashpoint Fitness™, you may have the answer.

To your health and happiness.

Jerry Colker
www.flashpointfitness.com
310-270-6248

OR

You’ve always wanted to try yoga or martial arts but you were afraid you’d get hurt.

OR

No matter what you do, you always seem to get overly sore or sidelined by knick-knack injuries that take the pleasure out of getting in shape leaving you with pain and no gain.

WHY? And how can this be prevented?

In the course of multiple physical pursuits I’ve sustained many injuries before I understood the keys to prevention.

In gymnastics: I broke my thumb, ripped out both hamstrings, tore a shoulder twice, severely sprained both wrists, jammed my ankles and severely strained my abdominals.

In martial arts: I suffered a dislocated jaw, broken hand, bruised instep, severely sprained back three times, dislocated shoulder, foot contusions several times.

In dance: I severely tore my groin, had acute knee tendinitis, concussion and compressed cervical neck injury.

In yoga: I strained my lower back, aggravated a disc in my middle back, strained a shoulder, pulled a hamstring, neck strain and mild concussion.

Lifting weights: Severely strained my shoulders.

Running: Sore knees, hips, back.

From overwhelming stress and lack of exercise: Herniated Disc.

From doing Flashpoint Fitness™ … drumroll please ……….. NO INJURIES.

Looking back I can clearly see that all of my injuries fell within three categories.

A) “I’m just gonna do one more…”
B) “Ego ego and more ego
C) “Who cares about technique, I’m just going for it.”

How to prevent A) “The One More Syndrome”

In any workout or fitness regimen we usually determine ahead of time how many times we’re going to do a particular activity. Sometimes, we try to challenge ourselves so we’re optimistic about the number of minutes, laps or reps or sets of kicks, punches or poses. The mind sets up the structure and the body follows.

And in the course of pursuing our workout goals, our bodies constantly send us a stream of signals. One clear-cut signal that we often hear but sometimes ignore is: “That’s enough.”

It’s good to challenge yourself. But it’s even better to “live to work-out another day.” Think about improving one hair a time, one breath at a time.

In fitness there is sometimes a fine line between “build up” and “tear down.” Connecting the mind and body is a two way street. The mind tells the body what to do and the body tells the mind exactly how it feels about it. It should be an ongoing dialogue of communication. Problems occur when the mind becomes dictatorial and makes a decision regardless of how the body feels. That “one more time” could be the last time for quite a while.

However, if your body signals that you’ve got enough in the tank for “one more time” then focus clearly on technique and do it. But when that instinctive voice inside says “that’s enough,” take a deep breath, and appreciate the value of the work you’ve already done.

How to prevent B) “The Ego Problem”

If you find yourself trying to keep up with someone who is at a more advanced level, check yourself, stay within your own capabilities and push to improve gradually. If you feel the impulse to “show off” without warming up, resist the impulse and prepare yourself. Once all systems are go, you can put on a show.

If you find yourself trying to prove you can do something you did ten years ago, remind yourself you have nothing to prove. But with patience, you can incrementally build with technique and alignment to be able to do what you’ve done in the past and more.

If you are not physically ready to do something but you want to please an instructor or trainer, stop, remind yourself it is their job to please you. I’m not saying be timid or fearful, just maintain your body-mind dialogue and if you are trying something new or are being pushed, think breath, technique, alignment and step by step growth. Once you try to impress someone else, you often lose yourself.

Your ego can be a motor that takes you where you want to go if it is in control. Self-pride in proportion is valuable and worth cultivating. However, when the ego becomes dominant and is the prime motivating factor for action, take a deep breath, look inward for your true intentions and connect them to your true abilities. Think of fitness as a process and not a final destination. A process is always developing, always evolving. You don’t need to rush too fast or push too hard or take giant steps.

Grow a little each day and the ego can still be fed.

How to prevent C) “Technique Shmechnique I’m Going For It”

“Going for it” has become not only the test of manhood and womanhood, but the great separator between winners and losers. The concept of throwing aside all fear and going for it is liberating, empowering and often necessary. It’s the “mindless” going for it that causes a problem for the body that suddenly finds itself flying without a pilot.

The easiest way to clarify this is to use gymnastics. To just go for a back-flip is insane. But if you’ve worked with someone who is spotting you and you’ve broken down the technique, you have a strong chance of success. The interior monologue might be something like this: Focus, arms up, down, jump, knees, tuck tight, open! Practicing exactly when to tuck, how to rotate, when and how to open and land is critical. The spotter starts with a heavy spot (meaning actually holding and helping), then a light spot (light touching on a strategic area), then a free spot (standing there to instill confidence without touching), then you try it alone.

The first time you try a free standing back-flip alone is definitely a “go for it” moment. But you don’t throw technique out the window. You ride it to success.

Obviously, unless you’re a gymnast, your “go for it moment” won’t be a back-flip. But we mindlessly go for stuff all the time. It can be hiking to the top of a mountain before you’re ready or picking up a heavy box, or trying to touch your toes even though your hands are a foot away from the floor. Listen to the body, resist an unnecessary “one more time” control the ego, and pick “go for it” moments following the proper preparation. And technique will give you the best chance to come out the other side unscathed.

To your health and happiness.

Jerry Colker
www.flashpointfitness.com
310-270-6248

“What is best in life? To crush your enemies. To see them driven before you. And to hear the lamentations of their women…”
— Conan the Barbarian

Okay, maybe this is taking competition a little too far.

Here’s a take from another angle:

“There are two kinds of people: Those who do the work and those who take the credit. Try to be in the first group because there is less competition there.”
–Indira Ghandi

Indira’s subtle dig notwithstanding, is competition necessarily a bad thing? Western culture thrives on it. Capitalism is based on it. Many childhood traumas and adolescent humiliations are the result of it. And yet, if we take competition completely out of the picture, what are we left with? It’s hard to say because, human nature is essentially competitive. Show me someone who says they aren’t competitive and already they’re competing with others who say they aren’t competitive either.

Rather than regale you with easily recognizable examples of the evils of competition, let’s look at two instances where competition is a good thing.

1) Secretly competing against someone you admire to push yourself up to another level.

We all need role models, or at least inspiration. It was commonly accepted that the mile could not be run in under four minutes. On May 6, 1954 Roger Bannister ran the mile in 3:59.4. Shortly after several others ran sub four minute miles.

Or lets put it on a simpler more personal level. Have you ever lost contact with a friend or relative for a while and then when you next saw them, you couldn’t believe how incredible they looked? Maybe they lost weight, gained muscle, or found the path to nirvana. That little competitive bug inside you set you off on a path to lose weight, gain muscle, and achieve nirvana too.

2) Competing against yourself for the challenge and joy of seeing what you are truly capable of doing.

We can certainly be inspired by great athletes, but after watching them we sometimes feel too intimidated or self-conscious to get out there and see what we can do. However, there is always somebody we have a good chance of beating… ourself.

I’m not talking about challenging your former 21 year old self to a hundred yard dash. I’m talking about setting an age appropriate bar for yourself and soaring over it.

On the treadmill? Add an extra five minutes or another level of incline. Taking a yoga class? Add a push up to the vinyasa or hold your one legged poses for two additional breaths. You know what you can do. Whatever your activity, bump it up and leave yourself in the dust. There are few things more satisfying than kicking your own butt and then looking in the mirror and saying, “In My Face!”

And of course, there’s that inner satisfaction of knowing that even though we are getting older… we are getting better.

To your health and happiness:

Jerry Colker
www.flashpointfitness.com
310-270-6248

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved

Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.

“It’s not a huge spike, but it makes a difference,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.Work out with weights. During weight training, muscle tissue is stressed; afterward, it’s repaired — which raises metabolism.

A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas.

Practice portion control. This helps ensure you don’t overload your metabolism with a surplus of unusable energy (that is, food).

Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat.

Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones.

Laugh it off. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a “metabolic chamber” (a small room that measures heat output in order to calculate a person’s metabolic rate) and showed them funny videos, the subjects’ metabolic rates rose by 10 to 40 calories. It’s a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD

Copyright Cooking Light Magazine