Bar Bell Exercises 3

Exercises for the Back (2)


Deadlift – Stiff-Legged

High Pull

High Pull – Wide-Grip

Power Clean and Press


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More Caterpillar Roll Sushi

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Beyond Apples: A Serving A Day of Dark Chocolate Might Keep the Doctor Away

Dark chocolate may lower your risk of heart disease by lowering levels of blood glucose and bad cholesterol while boosting levels of good cholesterol, a small new study suggests.

Chocolate contains compounds called flavanols, which have antioxidant and anti-inflammatory properties. Previous research has shown a link between flavanol intake and risk for cardiovascular disease.

In this study, San Diego State University researchers assigned 31 people to consume 50 grams per day of either dark chocolate (70 percent cocoa) or white chocolate (0 percent cocoa). Dark chocolate was used because it has higher flavanol levels than milk chocolate.

The participants’ blood pressure, forearm skin blood flow, circulating lipid (fat) profiles and blood glucose levels were recorded before and after they consumed the chocolate for 15 days.

The tests revealed that those who ate dark chocolate had lower levels of blood glucose and “bad” low-density lipoprotein (LDL) cholesterol, and higher levels of “good” high-density lipoprotein (HDL) cholesterol than those who ate white chocolate.

The study is scheduled to be presented today at the Experimental Biology 2012 meeting in San Diego. Research presented at meetings should be viewed as preliminary until published in a peer-reviewed medical journal.

Despite these and other findings that dark chocolate may reduce the risk of cardiovascular disease, the researchers said chocolate must be eaten in moderation because of its saturated fat and caloric content.

It’s estimated that the typical American consumes more than 10 pounds of chocolate a year.

Source: Medical Xpress

Grilled Fish with Chili Lime Sauce


4 tilapia fillets, 6 to 8 oz each
2 small zucchini
8 oz small tomatoes
1 tbsp chopped cilantro


1 lime
1½ tsp hot chili garlic sauce
1 tsp sesame oil
1/4 tsp sugar


  1. Oil grill and heat on medium high.
  2. Finely grate peel from 1/2 lime into a small bowl. Squeeze in juice from whole lime. Stir in chili garlic sauce, sesame oil and sugar. Taste and add salt or more chili garlic sauce if desired.
  3. Cut zucchini lengthwise into thick slices.
  4. Lightly brush vegetables and fish with oil, then sprinkle with salt and pepper. Place on grill. Cover and grill, without turning fish, for about 6 minutes or until done. Turn tomatoes and zucchini after 2 to 3 minutes.
  5. Divide fish and vegetables between plates. Drizzle sauce over fish and sprinkle with cilantro.

Makes 4 servings.

Source: Canadian magazine

Today’s Comic

Sushi Dinner

The Menu

Clam and Tofu Soup

Steamed Abalone

Grilled Scallop in Skewer


Battleship Sushi, Nigiri Sushi and Maki Sushi

Private Dining Room of the Restaurant – Herano (鮨処 平野), Osaka, Japan