Big Weights for Big Strong Muscles - Derek

I know not everyone reading this may see gaining muscle and strength as a top priority, but for those that do I wanted to outline some techniques that are a good way to achieve this goal, and for those more interested in slimming and toning, keep in mind that muscle aids in fat loss substantially as well.

To gain functional strength as well as to change things up and shock our muscles a bit we have been following a total body power routine for the last 6 weeks. The routine has looked something like:

Day 1: Squat, Bench Press, Barbell Row, Dumbbell Shrugs

Day 2: Clean, Incline Dumbbell Bench Press, Dumbbell Row, Romanian Deadlift

Day 3: Pull Ups, Decline Dumbbell Pullovers, Push Press, Deadlift

In Between: Arms, Calves, and Abs

The purpose of this routine has been to hit all the major muscle groups every workout, but from a slightly different angle each day. By doing this we were able to do maximum weight on each exercise and still get several important exercises in for each of the major muscle groups during the week. This approach aids muscles in getting bigger and stronger, and really helps develop core and supporting muscles so that now as we go back into a more typical bodybuilding-style split routine we will be able to handle more weight with more safety to build more muscle!

"White Cheddar" Shells and Cauliflower - Marcella

"White Cheddar" Shells and Cauliflower
Healthy comfort food for those cold winter nights

• 1 pckg Mori-Nu Silken tofu, soft
  
• 1 cube Rapunzel Vegetable Bouillon w/ Sea Salt & Herbs
  
• 1/4 cup nutritional yeast
• pinch salt and pepper
  
• soymilk and/or water necessary to blend to a creamy consistency
  
• 5 oz whole wheat pasta shells
  
• 1/2 lb cauliflower
• sliced mushrooms (optional)
  

1. Blend up first 5 ingredients. The Rapunzel brand bouillon really makes the dish - any cream sauce dish. It's available locally at Whole Foods, Ellwood Thompson's, and I think Ukrops also, in the "natural food" section, whatever that means. Nutritional yeast imparts the cheddar flavor and is rich in B vitamins. Find it in the bulk section of Ellwood Thompson's and possibly pre-packaged at Kroger and Ukrop's.
   
2. Saute mushrooms (if using) in small pot, greased with a spritz of cooking spray. Add sauce, cover, and simmer on low.
3. Cook shells. With about 3-4 minutes to go on pasta timer, add cauliflower to the boiling water.
4. Drain pasta and cauliflower. Combine everything and serve.