A good eating habit can be acquired at young age; parents have to be role models and educate kids about healthy dining without using any forceful methods. Below are some solutions, provided by New York Times, to get your kids eat the peas

1. Let them in…kids are afraid of trying new foods. However, studies have shown that if they learn how to prepare their meals with new ingredients, then they are likely to try their concotion at least. Therefore, let your kids get involved in cooking and teach them the safety hazards at the same time.
2. Kids are kids, and not dogs…the “dog training method” does not work on kids; simply telling your kids that they are allowed to play after eating their greens will never get them to fully appreciate the beauty of fresh vegetables. Simply put the vegetables on the dining table and encourage your kids to try is the better approach.
3. Don’t hide the cookie jar…kids will likely to binge if they are put on a restricted diet. If you don’t want your kids eat candies or drink soda, don’t bring them home. Putting candies or soda on higher shelves will only make your kids want more and not practice moderation.
4. Show them how it’s done…in a healthy way! Don’t go on Atkins diet or take the “magic pills” that guarantees you to lose 10 lbs. in a week. Kids eat the way their parents eat; if you want your kids be healthy, then be the role model and show them the proper eating habit.
5. Spice it up…kids don’t like the boring boiled broccoli. But if you add some flavors, such as a small pad of butter, to the steamed vegetable, kids will likely to reach for broccoli or other vegetables the next time. A little bit of fat can also open up the fat-soluble nutrients from the vegetables!
6. Just keeping making it…kids will likely to eat the vegetables you put on the dining table regularly; the more they see, the more familiar they get with the vegetables. Thus…they will eat the peas!

How do you make your kids eat the greens? or How did your parents make you eat the vegetables?

Protocol: 3 x 15, utilizing round surfaces to challenge core stability and balance
Goal: enhancing balance and ankle strength

Active warm up:

• Bird dog: 1 x 15
• Scorpions: 1 x 15
• Drop steps: 1 x 15

Main sets:

• Superset #1: Alt. chest press: 35 lbs; 1-leg triangle squat: body weight
• Superset #2: BOSU push press: 15 lbs; BOSU 1-leg lunges: 5 lbs.
• Superset #3: Inverted hamstring 1-arm rows: 30 lbs; BOSU ankle hops: body weight
• Superset #4: Push-ups on a stability ball; pull-ups
• Superset #5: Side steps w/ med. ball raise: 6 lbs; leg lifts: 3 x 30
• Core exercise: BOSU obliques and lower back lifts: 3 x 15

Protocol: 3 x 12
Goal: building my body for fast recovery

Warm up:

• Hip rotations: 1 x 15
• Overhead squat: 1 x 15
• Inverted hamstrings: 1 x 15

Main sets:

• Superset #1: Dumbbell inclines: 45 lbs; front lunges: 25 lbs.
• Superset #2: Clean & press: 75 lbs; shoulder raise: 15 lbs.
• Superset #3: 1-arm T-bar rows (side way): 60 lbs; side steps: 20 lbs.
• Superset #4: 1-leg bench jumps: 15 lbs; spiderman: body weight
• Plate combo, 25 lbs plate: chest press, curls, shoulder press, kettle bell squat and front swing, overhead triceps, and upright rows

Warm up:

• 400 freestyle
• 4 x (3 x 50) kicks with fins: back & sides
• 4 x 100 pull buoy

Drills:

• 4 x 100 1-arm swim w/ fins
• 4 x 50 1-arm flies w/ fins

Main sets:

With fins:

• 4 x 50 sprints
• 4 x 100 at 85% pace

Without fins (going from 50 up to 400 and come back down to 50):

• 2 x 50
• 2 x 100
• 2 x 200
• 1 x 400

Total distance (in meters): 3700

Any swimmers out there who’d like to share his or her workout?

Goal: 1st meet as a Bearcat - USMS member at Rutgers University in December.

Warm up:

• 400 freestyle
• 4 x (3 x 50) front & side kicks w/ fins
• 4 x (3 x 50) pull buoy w/ 3, 5, and 7 strokes per breath

Drills:

• 2 x (50, 100, 200) hand paddles w/ fins

Main sets:

With fins:

• 5 x 50 sprints
• 4 x 100 at 85 % pace w/ 30 seconds of treading

Without fins:

• 4 x 50 sprints
• 2 x 100 at 85 % pace
•  2 x 200 at 80% pace

Total distance (in meters): 3750

The breakfast I had promised myself to have if I trained hard this morning in the gym: Bagel with Peppercorn Cream Cheese.

Cream cheese whipped with crushed black peppercorn.

Toasted bagel.

A closer look at this Power-Carb meal!

Bagel is a great choice for breakfast because of its dense texture that can fill you up easily. I buy whole grain bagels with low-fat cream cheese in one of my favorite bagel shops, Murray Bagels, whenever I go there.

Although my homemade bagels are basic white bagels, they are made with King Arthur’s organic all purpose flour that has never been enriched and is unbromated (potassium bromate is an additive that can be harmful if the baked goods are not well done). You don’t have to give up your favorite breakfast food if you cook or bake with healthy and fresh ingredients.

Protocol: 4 x 6; heavy weight with low repetitions
Goal: increasing muscular strength to support joints

Active warm up:

• Jump jacks: 1 x 1 minute
• Backward leg extensions: 1 x 15
• Glute march: 1 x 15
• Scissor legs: 1 x 15

Main sets:

• Superset #1: Flat bench press: 135, 145, 155 lbs. x 2 sets; dumbbell chest press: 4 x 10, 35 lbs.
• Superset #2: Squat: 155 x 2 sets, 165 lbs. x 2 sets; lateral hops (single leg): 4 x 10
• Superset #3: Standing shoulder press: 95 x 2 sets, 105 lbs. x 2 sets; military shoulder press: 4 x 10, 20 lbs. dumbbells
• Superset #4: 1-leg squat: 95 lbs; jump & tuck: 4 x 15
• Superset #5: Bend-over rows: 115 lbs; lower back lift: 4 x 15
• BOSU ab exercises:  regular crunches, full body crunches, bicycles, obliques: 100 repetitions.

Lifting heavier weight strengthens my major muscles, and superseting with lighter weight and doing higher repetitions help me improve my flexibility and increase range of motion.

What’s your current lifting routine?

He bakes and he watches football!

I baked some pretzels this afternoon for a football game, Jets vs. New English Patriots, that I had been looking forward to watch. The recipe for pretzel dough could be used to bake bagels as well; therefore, my breakfast for the next two days is taken care of too!

Soft and airy dough after resting it for an hour.

Shape them up! Preztels and bagels.

Soft pretzels are done! Golden and fluffy.

Tomorrow’s breakfast: homemade bagel with Peppercorn Cream Cheese (have yet to make)

One of my favorite condiments to pair with soft preztel: English mustard…really spicy!

A closer look at the pretzel’s golden exterior.

My pretzels are soft but not chewy enough. I used all purpose flour this time, and I will be testing out the same recipe with bread flour in the next batch.

What do you like to eat while watching football on Sunday?

I mixed in endurance and core training on Saturday. Whenever I mix endurance and core training in a single session, I like to focus on leg exercises.

Protocol: endurance and core training; moderate weight with 3 sets of 10 repetitions
Goal: increasing explosiveness, endurance, and agility.

Active warm up:

• Jumping jacks: 1 x 1 min
• Hip rotations: 1 x 15
• Backward lunges w/ twist: 1 x 10
• Front & side kicks

Main sets:

• Superset #1: Flat bench press: 10 +  3 reps*, 135 lbs then 145 lbs; 25 lbs. plate front raise
• Superset #2: Straight leg dead lift: 135 lbs; body weight squat
• Superset #3: Jump squat: 55 lbs; barbell 1-arm rows: bar weight
• Superset #4: Front lunges:95 lbs; pull-ups
• Superset #5: Step-down running form: holding 7.5 lbs dumbbells in each arm; Push-ups
• Superset #6: Barbell Combo (flat bench press, incline, curls, bend over rows, shoulder press, wide grip bench press): bar weight; swimmers on a stability ball: 2.5 lbs. plate
• Abdominal exercises: leg drops, bicycles, seated twists, total 100 repetitions

* 10 + 3: 10 repetitions first, then increase the weight and complete another 3 repetitions.

The first thing I wanted to make with my new KitchenAid stand mixer was pizza. I am a huge fan of fresh pizza and my goal is to perfect my pizza making skills, starting from making my own dough.

My new toy in the kitchen, a refurbished KitchenAid stand mixer.

The pizza dough was being kneaded by the kneading hook.

After 20 minutes of kneading, I tightened up the dough into a ball.

The pizza dough needs to be chilled for 18 to 24 hours for its flavor to develop.

After 24 hours, I divided the dough into two portions and started stretching each one into thin crust.

However, my pizza dough did not have enough gluten; therefore, the dough broke apart while I tried stretching it into a circular shape. I ended up with an ugly-shaped pizza in my first try.

Knowing that my dough was not “tough” enough, I used a rolling pin to roll out the second dough, which is not how a pizza crust should be made!

The heat of the oven is just as important as the dough’s toughness. The first pie usually does not look appetizing due to uneven heat distribution, just like the first batch of pancakes. I turned the oven to 500 degrees and baked the pizza for approximately 8 minutes. Toppings for the first pizza: tomato and eggplant confit and ricotta cheese.

The second pie came out prettier. However, the crust was not as thin as I’d like it to be. A thinner crust can be made with a more toughened (more glutent) dough.

Homemade pizza tastes so healthy; I used good quality flour with fresh ingredients and homemade tomato sauce. With 30 minutes of dough preparation, you can have homemade pizza at least twice a week. If you don’t own a stand mixer, you’d need to knead the dough for 10 to 15 minutes longer. However, your effort will be rewarded once you can bite into the crunchy and chewy crust. Best of all, you don’t have to sacrifice your favorite food to stay in shape!