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Frugal Healthy Recipe: Wasabi Dip w/ Blanched Asparagus Spears

Submitted by Jane Miliotis via Helen Chin Lui 

Prep Time: 10 minutes
Cook Time: 1-2 minutes

Ingredients:1 pound of Asparagus
2 tsp wasabi paste (in the tube not powdered stuff)
2 tsp fresh lemon juice
1 1/2 tsp sugar
4 tsp regular or gluten free or lite soy sauce
1 cup of either regular or lite mayo

Other than for the asparagus, mix all the other ingredients with a whisk, chill. Blanch asparagus stalks in boiling water for 1 minute, drain and drench in ice water to stop the cooking. Chill and serve with the dip

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How Acidic & Alkaline Foods Affect Your Body

Submitted By Helen Chin Lui of Healing Place Medfield
A recent focus in the field of natural healthcare, is the pH or acid-alkali balance of the body and the impact it has on almost every aspect of your well-being and health. Acidity is a major factor in congestion and inflammation, it weakens the immune system and aggravates most chronic conditions. Body pH is affected by what we eat and is key in preventative medicine.

What is pH?
pH is the scientific term representing level of acidity. It is a calculation based on the concentration of hydrogen (“H” or “H+”) ions present in a liquid. The pH scale runs from 1 (or lower, for extremely strong acids) to 14.
7 is neutral pH (neither acid nor alkali);
pH under 7 is acid;
pH over 7 is alkali.
Water is generally considered safe to drink so long as the pH is between 5 and 9. The human body operates within a normal, “safe” pH range. Within that range, however, there can be some change due to diet and stress factors. When pH is at the acidic end of the safe range, the body becomes more inviting to viruses and bacteria, as well as more vulnerable to mucus, congestion, and other chronic or “mysteriously” recurring health issues such as sore throat, persistent headaches, cold/flu, fatigue, gout, chronic pain and achiness or arthritis.

What Makes the Body Acidic?Most scientific models conceive the ideal pH of the human body as 7.4, slightly alkaline, although hair, skin, and saliva are all normally acidic.
Internal biochemical factors can combine to alter pH, but in most cases it is dietary factors that imbalance the pH of the human body. Every food has a specific impact on the pH of the body, due the pH of that food’s “ash.”

Acid Ash and Alkali Ash
If you’re thinking that acidic foods like coffee, oranges, vinegar and lemons make the body acidic, you’re right in part, although it’s not quite so simple. Almost every food we consume enters the body as an acidic substance. Yet many foods have the ability to increase alkalinity by absorbing or neutralizing acidity. Lemons, in particular, are remarkably able to balance the pH of the body. They enter the body as an acid, but through the digestive process, they are transformed into an alkali-ash food, so named because the process of digestion is similar to combustion. When lemon juice is “burned” or digested, the product is an “alkali ash.”
The impact of a food on the pH of the human body is due not to its original chemical composition, but its acid or alkali ash.

All root vegetablesStored Potatoes +2.0

Meat, Poultry, And FishPork -38.0
Veal -35.0
Beef -34.5
Ocean Fish -20.0
Chicken (to -22) -18.0
Eggs (to -22)
Oysters -5.0
Liver -3.0
Organ Meats -3.0

Milk And Milk ProductsHard Cheese -18.1
Cream -3.9
Homogenized Milk -1.0
Buttermilk +1.3

Bread, Biscuits (Stored Grains/Risen Dough)White Bread -10.0 White Biscuit -6.5
Whole-Meal Bread -6.5
Whole-Grain Bread -4.5
Rye Bread -2.5

NutsPistachios -16.6
Peanuts -12.8
Cashews -9.3

FatsMargarine -7.5
Corn Oil -6.5
Butter -3.9

Artificial Sweetners -26.5
Chocolate -24.6
White Sugar -17.6
Beet Sugar -15.1
Molasses -14.6
Dr. Bronner’s Barley
Malt Sweetner -9.8
Dried Sugar Cane Juice -18.0
(Sucanat) -9.6
Barley Malt Syrup -9.3
Fructose -9.5
Milk Sugar -9.4
Turbinado Sugar -9.5
Brown Rice Syrup 8.7
Honey -7.6

Ketchup -12.4
Mayonaise -12.5
Mustard -19.2
Soy Sauce -36.2
Vinegar -39.4
Liquor -38.7
Wine -16.4
Beer -26.8
Coffee -25.1
Fruit Juice, Packaged, Natural -8.7
Fruit Juice Sweetened With
White Sugar -33.6
Tea (Black) -27.1

MiscellaneousCanned Foods
Processed Foods

FRUGAL FITNESS World Wide Wellness

Your Questions Answered: Home Gym On A Limited Budget?

The Question:
Frugal Fitness I need your advice. So I'm fairly new at weight training and want to focus on arm muscle, as well as back and abs (though I have fat, so I guess I have to run to lose it all before abs show up). I have about a $400 budget. What do u recommend I buy? I have two sets of weights at 20 and 15 pounds, and am just getting used to the 20s. I have a 1st model Bowflex and a treadmill too, as well as an iron gym for pull ups. I also have whey protein. Any recommendations for what else I can buy?

Frugal Fitness Answer:
I'd recommend you buy a pair of 10 lb dummbells, 8 lb dumbbells, and 25 lb dumbbells, so that way you have all your bases covered no matter what the exercise. Some exercises I use 5-8 lb dumbbells, some exercises I use 80-90 lb  dumbbells so it all depends. I would also recommend buying a set of resistance bands, they usually come in sets of 3 or 5 and color coded by difficulty. A physioball for ab and core exercises is only $20 and you can also use it as a makeshift bench for chest presses, chest flies, etc. A jump rope is a great investment for cardio and boosting metabolism. It sounds like you have everything else you really need, only other things you might want to look at are BoSu trainers or an adjustable exercise step, the BoSu is $90-100, an exercise step maybe around $30. These can provide good areas for cardio intervals on top of your treadmill, although you could always do stairs as well. Whey protein is key, green tea, fish oil capsules, multivitamin are also good investments that are cheap. Hope this helps! Thanks for checkin out my vids!

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Meat Heads

Welcome To The Gun Show! Sadly This  isn't photoshopped...
"It's Not A Tumor!" -Arnold Schwarzenegger, Kindergarden Cop

Oh Yeah, Pickin Up All The Ladies Tonight with my Sweet Orange Spray Tan!

Rockstar Lifestyle! 


So I don't consider myself a gym rat, but I do workout like four days a week. I'm there for an hour or so, get in a solid workout, mind my own business, then leave. I do have a habit of eavesdropping and laughing, on the inside of course (most of the time anyway), at those typical gym-ophites. You know, the fat old guy with short shorts who does like 3 curls with weights that are way to heavy for him, the twenty something chick with fake blonde hair that sits on the hip flexor machine in an attempt to work those pornstar muscles, the skinny emo-looking kid who is trying to be sort of cool, etc. etc.

However - the other day, I encountered evil incarnate. While I usually just think big meatheads are kind of funny because they are too dumb to use words appropriately, I overheard two of these creatures talking and almost lost my lunch.

First of all, let me set the scene. One kid is at the gym everyday - what the f*ck do you do with your life? You're not a personal trainer and you're probably too dumb to get an office job or even be a bartender. He talks really loud, mostly to himself, he lifts his shirt up and sort of twirls it around (are you a fucking ballerina, you shithead?), and he struts around with this swagger that makes it look like he has a cinder block shoved up his ass.

So, the conversation went as follows - let us name the culprit described above as Rex (because he too has a brain the size of a walnut).

Rex: (Looks in the mirror, flexes) "ROCKSTAR LIFESTYLE BABY! YEAH!"

Goon: "Man, if I come here everyday with you like this, I'm gunna just like lay someone the f*ck out if they like, ya know, like look at my funny or somethin'. "

Rex: "Wait what?"

Goon: "If someone like looks funny at me I'm gunna like lay 'em out."

Rex: "Man, like you'll get like arrested for that shit. You know what I'd do? I'd like steal stuff."

Hold up. Did this stupid mother-f*cker just tell his friend that he couldn't hit someone and then proceed to say he would choose to steal things? What a f*cking idiot. I think I was probably on the verge of barely having the ability to retain memory when I learned that stealing was bad. How stupid do you have to be to say something this moronic? Pretty f*cking stupid. This f*cktard must have either come from replicated amoebic pond sludge, was alienated from his primate colony for lack of hair, or was created for the soul purpose of establishing a minimum requirement for brain power.
Guys like REX are NOT the man. Please, please, please - if you emulate this sh*t-brained moron, for the love of God, stop. Acting like this will get you two things: a white trash girlfriend that either has two kids that are like 3/4 of her age and eventually condemn you to a life of mediocrity as you slowly deteriorate while your wife blimps to a fat sh*t that sits around eating Big Macs and Watching Days of Our Lives, or you will simply die at the young age of 40 via some sort of deer antler supplement poisoning. Sorry, but we won't deny that you didn't deserve it.
Fellas - get fit, get jacked, get ripped, get huge. Don't act like a gigantic f*ckface. It's not a difficult formula. Hot women like guys in good shape. What hot women like more are guys in good shape with brains and style. Look at Daniel Craig. Women brainf*cked 007 when he got out of his Armani tux and into his bathing suit. Would they react similarly if he put a retarded smile on his face to complement his faux-hawk, twirled his shirt, and talked to himself as he was waving around his I-pod that just happened to be playing "Birthday Sex"? I think not.

I'm so friggin cool right now! Lips!

Frugal Recipe: Easy Grilled Potato & Onion Gratin

For those people who love to grill their vegetables on the grill this is simple and easy! Enjoy!

Contributed by Helen Chin Lui 

Easy Grilled Potato and Onion Gratin
Prep time: 15 minutes
Cook time on the grill: 10-15 minutes

*one, any size, peeled, sliced thinly (evenly) potato per person (any potato except Idaho, red potato does not required peeling.)
*Depending on how much onion you like, sliced thinly one medium or large onion (white or red.)
*salt and pepper to taste
*dots of vegetable oil buttery spread

To make bundles: In the center of a large, heavy or double layer of aluminum foil, pile sliced potato and sliced onion. Salt and pepper and dot the top with butter. Bring the ends of the aluminum foil together, twist and close the top. Put bundle not directly in center of the grill, but somewhat to the side and grill bundle for approximately 10 mins. If the bottom gets too dark most likely the potato will burn. When opening the bundles, be careful. The hot potato creates a great deal of steam. Top with sour cream. Yum! For variation and zap you can add sliced green, red or hot peppers.

Frugal Fitness

Delish Chicken Satay

Contributed By Helen Chin Lui
Prep time: 30 minutes

Marinade time: 2-24 hours
Cooking time: 10 minutes
Serve with white rice or rice noodles or spaghetti

Chicken Marinade:
½ cup coconut milk
4 clove garlic, minced
1 teaspoon curry powder
1½ teaspoon brown sugar
½ teaspoon salt
1/2 teaspoon ground black pepper
1 pound skinless, boneless chicken breast halves or chicken tenders-cut into 1″ strips

Coconut/Peanut Sauce:
1 cup coconut milk
1 tablespoon curry powder
½ cup creamy peanut butter or almond butter
¾ cup low fat and low sodium chicken stock
¼ cup light brown sugar
2 tablespoon lime or lemon juice
1 teaspoon soy sauce
salt to taste
10 (6″) wooden skewers, or as needed for outdoor grilling, soaked in water for 30 minutes.

1. For Marinade: Stir together ½ cup coconut milk, garlic, 1 teaspoon curry powder, brown sugar, salt, and pepper until the sugar has dissolved. Toss marinade with the chicken, cover, and marinate for at least 2 hours or better yet, overnight.
2. For Coconut/Peanut Sauce: Bring 1 cup coconut milk, 1 tablespoon curry powder, peanut butter, chicken stock, and ¼ cup brown sugar to a simmer in a saucepan over medium-high heat. Simmer for 5 minutes, stirring constantly until smooth and thickened. Remove from heat and stir in lime or lemon juice and soy sauce; season to taste with salt.
3. Preheat grill, broiler or frying pan for medium-high heat.
4.Thread marinated chicken onto skewers, and then grill or pan fry or broil for 4 to 5 minutes per side, or until cooked through (do not overcook, otherwise the meat will be tough.) Serve with warm peanut sauce with rice or rice noodles or spaghetti.

Also Try Out This Great Frugal Chicken Recipe!

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Body Inflammation and Prevention + Treatment

Contributed By Helen Chin Lui

What is Body Inflammation?
Inflammation is your body's first response ofthe immune system to an infection or irritation - whether from your diet, lifestyle or environment. Think of what happens when you catch a cold. You may experience inflammation in the form of a fever as your body heats up to eradicate the effects of the invading virus.

Did you know that inflammation is the common link between such debilitating conditions as Alzheimers, heart disease, cancer and arthritis?Did you know inflammation is thought to be the culprit behind the visible signs of aging?Inflammation is a wellness buzz-word these days, and for good reason. If you reduce inflammation in your body, you'll not only look and feel younger, but you'll significantly lower your risk for chronic disease!

Research has shown that eating the wrong foods can cause inflammation within our bodies. Being overweight itself can be the cause of inflammation.

What Can Cause Inflammation? 
It is believed that one of the main causes of inflammation is low-grade bacterial, viral, and fungal infections in the bloodstream and organs like the stomach and gastro-intestinal tract.

Body Fat

Fatty tissues of the body secrete hormones that regulate the immune system and inflammation, but in the case of an overweight individual this can become out of control. Three of the hormones that play a role in metabolism are leptin, resistin and adiponectin.
  • Leptin is a hormone that is involved in appetite control.
  • Resistin is a hormone that increases insulin resistance.
  • Adiponectin lowers the blood sugar by making your body more insulin sensitive.

The fact that it is the fatty tissue that produces these hormones makes the fat self regulating, as the hormones should act to bring the increased fat under control. Bodies with more fat will produce more leptin bringing the appetite under control. However in cases where the body is inflamed there is often a problem with leptin resistance, and the self regulation of fat does not occur. Leptin resistance is where the body stops responding to the appetite controlling effects of the hormone.

In addition to these metabolism regulating hormones, your fatty tissue also produces chemicals that cause inflammation and this can make the problem of leptin resistance worse. This is why obesity can cause an increase of these inflammatory chemicals which in turn inhibit the correct balancing function of the weight controlling hormones. This results in a vicious circle of weight gain causing inflammation which inhibits hormone function thereby causing further weight gain.  

Other causes of inflammation include:
  • Chronic low-grade food allergies or food sensitivities that may cause few symptoms.
  • An imbalance of bacteria and fungi in your gastrointestinal tract, also known as Dysbiosis. This causes your immune system to overreact to bacteria in your gut and can be without notable symptoms.
  • Stress! Constant psychological, emotional or physical stress raises the level of cortisol, creating inflammation.
  • Environmental toxicity from our air, water, food pollutants and toxic metals like mercury and lead all contribute to inflammation and have been linked to diseases as varied as endometriosis and cancer.
  • Diet and lifestyle: too much fat, sugar, and protein in your diet, constant dehydration, consumption of too many sodas, caffeine, and alcohol, too much dairy and gluten products, inactivity, and lack of sleep can all increase inflammation in your body.   

Symptoms of inflammation include:
  • Visible signs of aging like wrinkles.
  • Susceptibility to bacterial, fungal, and viral infections.
  • Acid reflux
  • Cancer
  • Skin conditions like psoriasis and acne.
  • Arthritis
  • Bronchitis
  • Chronic pain
  • Diabetes
  • High blood pressure
  • Osteoporosis
  • Heart disease
  • Candidiasis
  • Urinary tract infections

How to Reduce Inflammation?
To restore your body's balance, we recommend going "back to basics" with both diet and lifestyle.
  • Increase mineral and antioxident intake.
  • Reduce or eliminate sugar and processed foods.
  • Get plenty of sleep
  • Soak up the Sun - Vitamin D, available from sunlight, is an easy way to effectively stop inflammation. 15 minutes daily of unprotected sunlight.
  • Exercise  is one of the greatest ways to counter inflammation.

Foods that reduce Body Inflammation -

Vegetables: bell peppers, bok choy, broccoli, broccoli sprouts, brussels sprouts, cabbage, cauliflower, chard, collards, fennel bulb, garlic, green beans, green/spring onions, kale, leeks, olives, spinach, sweet potatoes, turnip greens

Fruits: Acerola (west Indian) cherries, apples, avocados, black currants, blueberries, fresh pineapple, guavas, kiwifruit, kumquats, lemons, limes, mulberries, oranges, papaya, raspberries, rhubarb, strawberries and tomatoes

Fish: cod, halibut, herring, oysters, rainbow trout, salmon, sardines, snapper, striped bass, tuna and whitefish

Nuts & Seeds: almonds, flaxseed and linseed, hazelnuts, sunflower seeds and walnuts

Herbs & Spices: basil, cayenne and chili pepper, cinnamon, cloves, cocoa (at least 70%), licorice, mint, oregano, parsley, rosemary, thyme and turmeric

Oils: extra virgin olive oil and avocado oil

Beverage: green tea

Frugal Fitness

We Miss You Macho Man Randy Savage! And Other Tragically Deceased Professional Wrestlers

Rest In Peace Macho Man, A True WWE Legend
       OK so this post isn't your traditional health and fitness article but it does involve many health-related aspects. If you didn't know (your ass better call somebodaaaayy), I used to be a huge wrestling fan from about ages 12-16. And I'm talkin' Pro Wrestling, "not that Olympic crap" as comedian Daniel Tosh hilariously clarifies. I've played the video games, had fake wrestling matches with friends (nothing quite as crazy as Backyard Wrestling stuff and nobody got hurt), had big groups of friends over to order/split the cost of Pay-Per-View events, I read the books/magazines, and even went to a Pay-Per-View when I was 19. 

I only watch it a few times a year now, I still love it for the nostalgia, entertainment factor, humor, and athleticism (I'll be posting an in-depth article soon on why I think Pro Wrestling can be considered an actual sport). If you think that's stupid, I got 2 words for ya "Suck It!"

A lot of pro wrestlers have been my heroes over the years which is why I was so upset to hear that yet another, Macho Man Randy Savage, had tragically passed away at too young of an age. Unfortunately for WWE CEO Vince McMahon, there is a disturbingly long and growing list of deceased professional wrestlers, many of them employed by him at various points in their career. Here are some of them including the Macho Man.

WWE Hall of Famer Randy Savage
      Macho Man Randy Savage, a WWE Hall of Famer and Pro Wrestling Icon / Legend also had a real name: Randall Mario Poffo. He was a college graduate and played minor league baseball for the St. Louis Cardinals, Cincinatti Reds, and Chicago White sox for 4 seasons before he started his pro wrestling career. He would go on to wrestle for decades with many of the greatest pro wrestlers of all time including George "The Animal" Steele, Jake The Snake Robers, Ric Flair, Hulk Hogan, Dusty Rhodes, Andre The Giant, The Ultimate Warrior, and more up until his final wrestling gig in 2005. That's a 30 year career ladies and gentleman, in a brutal sport that punishes the body. 

He was also infamous as the spokesman for Slim Jim and is pretty much synonymous with the brand even years after his last commercial. He had a famous cameo in the hit film Spiderman as "Bonesaw McGraw" where he was looking jacked as all hell. The guy even had his own rap album (shown above)! He died last week from a car accident, that may have been caused by a heart attack, at the age of 58.

Ooohhhhhh Yeaahhhhh! Artery Clogging Meat Sticks
What is more tragic, however, is that at age 58 (still pretty young by today's standards), Macho Man has outlived dozens if not hundreds of other great pro wrestlers that have died early due to drug abuse. While everyone knows that pro wrestling is choreographed and scripted, some people still don't understand how physically demanding and debilitating it is for even the world's best athletes. Wrestlers get tons of acute injuries that they have to perform through and a myriad of chronic injuries from pounding and repetitive forces. 
Macho Man jacked up as BoneSaw in the first Spiderman movie.
"BoneSaw's Readyyyyy!"
A lot of wrestlers, especially the older ones or less famous, have no health benefits so they primarily self-treat themselves. That means an enormous amount of pain pills, alcohol, and illegal prescription drugs. They also have to be very strong, heal quick, and appear muscular so many of them resort to steroid and human growth hormone use as well. Combine all of that and you can understand why so many pro wrestlers die at such an early age.  Here are some of the other names and stories of young deceased pro wrestlers:

Macho Man Cause of Death: Steroids + Lifetime Supply of Slim  Jims

Eddie Guererro:
Former Intercontinental Champion: Died Age 38 From Heart Failure (steroids/drugs most likely)
Chris Benoit:
One of my favorite wrestlers until he went insane.Killed his family and himself Age 40
Tested positive for Xanax, Alzheimer-Like Brain Damage, & Anabolic Steroids
Mr. Perfect:
Died Age 44 From Cocaine, Steroids, & Painkillers
Died Age 34 From Oxycodone Overdose & Concussions/Brain Damage

Big Boss Man:
Died of a Heart Attack at age 41
British Bulldog:
Died at Age 39 From Steroids, HGH, and Injuries
Bam Bam Bigelow:
Died Age 45 From Cocaine and Anxiety Medication
Died Age 34 From Obesity (680 lbs) and Fluid in Lungs

Unfortunately, the list goes on and on with countless numbers of other famous or forgotten wrestlers. Today pro wrestlers have the bar set exceedingly high for them and they often put themselves in even more physically demanding or destructive matches to entertain the crowd. Luckily, for the few famous and successful wrestlers, there is better health coverage and education to prevent so much drug abuse, addiction, injury, depression, and suicide. There are still plenty of wrestlers that have absolutely nothing though and fight through physical and psychological demons everyday, and sadly the list of young pro wrestlers that have died will continue to grow. 

Rest In Peace Macho Man and other deceased warriors of the ring, I wish the best for all of the other past and present wrestlers and hope they have a long and healthy life. 

Dead wrestlers ... such a tragedy.

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