Homemade Yogurt, Made with REAL Milk

Homemade YogurtHomemade Yogurt-Made with REAL Milk
3 3/4 cups REAL milk (a.k.a. RAW milk)
1/4 cup of plain, whole organic yogurt, I used organic Fage Greek yogurt
1 glass quart jar (washed and dried), with lid and ring
Stainless steel sauce pan
Cooking thermometer (I have one with a cord and temp wand that I use all the time)
2-3 dish towels
1 rubber band

Scoop 1/4 cup of the plain organic whole yogurt into a clean, glass quart jar. After you make this batch save 1/4 cup from this batch so you can use in your next batch as your starter yogurt.

Warm the REAL milk in your stainless steel sauce pan on the stove to between 105-115F. No enzymes or nutrition will be lost and the warmed milk allows the yogurt culture to take better than just room temperature REAL milk. And at this temperature the milk remains REAL and RAW.

After your milk reaches 105-115F pour about 1/2 cup of the warmed milk into the glass jar and mix with the store yogurt. Mix gently, you are not trying to be a blender, just gently swirl your spoon around in there, introducing the warmed milk to the starter yogurt.

Then pour the remaining warmed milk into the glass jar, stir gently and close the lid tightly.

Wrap the glass jar in your hand towels, leaving the bottom unwrapped and secure with rubber band.

Stick your wand from your cooking thermometer into your oven door, shut the door on the cord and preheat the oven at 170F (or the lowest temperature your oven goes) until your thermometer reads 105-115F, then turn oven off. You will get the knack of this over time. When you turn the oven off the temp will continue to rise. I let it preheat for about 30 seconds and turned the oven off and watched to see what temp the thermometer was going to stop on, then turned it back on to 170F, if needed. (If you don’t have a cooking thermometer, preheat your oven at 170F for 30 second to 1 minute, then turn oven off. Come back every 3 hours and do this again.)

Open your oven door and place your yogurt wrapped up in your hand towels, secured with rubber band inside your oven and shut door. Depending on when you started making your yogurt, you want to try to maintain this temp until you go to bed. Then let it sit in the oven over night (don’t worry about maintaining the temp while you are asleep…just let it go. 🙂 )

(Another way to incubate this is in your microwave.  Wrap up the glass jar in your dish towels, secure with rubber band and place it in your microwave, leaving the light on for 24 hours, DO NOT TURN the microwave on! Just turn the light on. If you do not have that option just use the oven method.)

Then when you get up in the morning, you have a couple of choices.

1. Put the glass jar in the refrigerator and allow it to firm up.

2. Use a clean, never bleached receiving blanket…line a colander with the blanket, place colander into a large bowl to catch the whey and add the yogurt to the blanket inside the colander. Let it sit in the refrigerator until desired consistency is reached. Scrape out the yogurt and store it in a glass container. Save your whey in another glass container and use it in one of the 10,000 ways you can use whey.

Enjoy!!!

Walnut Pesto

Walnut PestoMakes four servings

>> 1 cup fresh basil
>> 3-4 cloves garlic
>> 1⁄2 cup chopped walnuts
>> 1⁄4 cup grated Parmesan cheese
>> 1⁄4 cup olive oil
>> 1⁄3 cup water
>> 1 lb. penne pasta
>> 2 cups chopped raw zucchini

Start: Combine the first six ingredients in a blender or food processor and blend until smooth. Add more water if needed to obtain a creamy consistency.

Cook: Boil penne according to package directions. Drain.

Serve: Toss penne with pesto sauce. Top with zucchini, tomato and a few basil leaves.

Nutrition Facts

(per serving): 646 calories,
21 g protein, 92 g carbohydrate,
22 g fat, 6 g fiber

Fast Tip:
To increase the protein content of this meal, add some cooked shrimp or chicken breast to the finished recipe.

P90X vs INSANITY

P90X vs Insanity

P90X vs INSANITY – Which program is best for you?

I receive this question quite often from friends, family and patients. The key to any successful workout routine is consistency. In order to be consistent with any exercise program you have to like you workout program. In this post we will compare P90X vs INSANITY, 2 of the hottest at home workout programs so you can make the best decision for you. This is about getting results so let’s take a closer look at P90X vs INSANITY!

P90X vs INSANITY – Basic difference

When people ask me the question, “What is the difference between P90X vs INSANITY?” I give them this simple answer: P90X is a strength based program with some cardio mixed in, and INSANITY is a cardio based program with some strength elements. But to stop there with the comparison would do both programs an injustice, so let’s look deep into P90X vs INSANITY.

P90X vs INSANITY – The Results

I always say the greatest motivator for continuing any workout program is the results. Without question, both of the programs have a proven record of getting good results, but seeing is believing.

P90X Results:


Now those are some impressive results! But how does that compare to the results people are achieving with INSANITY?

INSANITY Results:


Equally impressive results! Does that make your decision any easier? Let me ask a simple question: as you watched the 2 different videos, did you find yourself identifying with one vs. the other? Did one of the videos get you a little more excited than the other? If so, I think you have your answer to which program you should start. However, if you are still unsettled in your decision about P90X vs INSANITY then continue reading below.

P90X vs INSANITY – My Experience

Having done both programs I can honestly say that they are both tremendous workouts and well worth the money I spent on them. They are great additions to my home exercise library. But let’s go back to the beginning.

P90X vs INSANITY: P90X is Where I Started

As a physical therapist people always ask me about different exercise programs, and I was hearing a lot from patients about P90X (including a patient who hurt his shoulder doing pull-ups). I decided to look into it. I purchased the program and was pleasantly surprised by what I found. I still believe that P90X is the most complete exercise program of any on the market today because it incorporates all parts of fitness: strength, explosiveness, cardio, flexibility, and core control. The P90X program incorporates what Tony Horton calls “muscle confusion”. This philosophy isn’t new but P90X is organized in such a way that people continue to get results over the 90 days. In working with patients I know that unless I challenge them, I can’t expect their bodies to change and respond. P90X is an all out assault on the entire body broken down into 3 different phases, each phase building on the previous phase to produce the kind of results that make people want to continue. The kind of results that make people ask, “How have you changed your body?”

P90X vs INSANTIY: INSANITY The Workout Evolution Continues

Once I completed a few rounds of P90X, P90X + and a few triathlons, I was looking for something new, a different challenge. I remember asking a fellow Beachbody Coach about this new workout program that had just come out INSANITY. My question to him was, “how does INSANITY compare to Interval X Plus?” His response, “INSANITY is ten times as hard as Interval X Plus, get ready to sweat!” Well, that is all the encouragement I needed. I purchased the program and jumped in with both feet, to find myself swimming in a pool of my own sweat. I quickly learned that INSANITY is properly named. I worked my way through the first month and started to feel my cardio improving. Then the second month started and I realized I still had a long ways to go – I never thought an additional 15 minutes added onto a workout could make that much of a difference. I was wrong! It makes all the difference and my greatest results with INSANITY came in the second month of the program.

P90X Vs INSANITY – A Comparison Chart

P90X vs INSANITY Comparison Chart

P90X Vs INSANITY – My Final Thoughts

The truth is that P90X vs INSANITY is a question that you can’t answer wrong. Both of these programs will help you get amazing results as long as you push play and pay attention to your nutrition. Poor nutrition has sabotaged my results in previous rounds of these programs, so don’t think you can out exercise a poor nutrition plan.

Both programs offer modifications for different fitness levels, but I believe that in order to avoid injury you need to have a better baseline level of fitness to start INSANITY than is required for P90X. They both come with a Fit Test to perform at the beginning so you can determine if you are truly ready (don’t skip the Fit Test!).

If you travel consistently for your work, it may be easier to do INSANITY in your hotel room than it is to do P90X. The P90X App now makes it easier to take on the road if you are staying at hotels with good gym facilites, but since INSANITY requires no equipment, it may be the best choice for frequent flyers.

Consistency over time is what brings true change, so choose a program that excites you and stick with it! Then when you finish, pick up the other program to add to your exercise library to keep your workouts fun and exciting. Grab a friend or family member and keep pushin’ play – your body will thank you for years to come!!

P90X vs INSANITY – Now it is YOUR Turn to Decide!

P90XInsanity

Now let’s get to work!

7 Common Factors of Successful Weight Management

Weight Management
These days, the topic of what’s in food is probably less important than what youYou’re working hard to lose the weight and get in shape. You bought a Beachbody® workout program. For some people, the results they’ve worked so hard for slowly disappear as bad habits return. Some wonder how “those thin people” can stay that way all the time.

In 1993, the National Weight Control Registry (NWCR) was founded to study the behaviors of “successful losers.” Those studied lost an average of 72 pounds, with a minimum weight loss of 30 pounds, and were able to keep the weight off for at least 5 years. Looking at various studies on obesity, the researchers found 7 common factors among those who were successful in maintaining their weight loss.

1. Eating a low-calorie, low-fat diet
Those studied ate an average of 1,385 calories per day (plus or minus 557), with an average of 26.6 percent coming from fat. Although 26.6 percent from fat may seem high to you, it is lower than the typical American’s diet, which consists of simple carbs and ready-to-eat, low-cost processed food. Also, the researchers found that fast food visits were limited to less than ONE per month (step away from the fries!).

2. Participating in a high level of physical activity
Those studied burned an average of over 2,600 calories per day. This calorie burn came from doing normal, everyday physical activity, including a lot of walking. In fact, over 75 percent of the participants included walking as a form of exercise, with 48 percent of the total participants adding walking to other forms of exercise. Think it can’t be done? The next time you go somewhere, try parking a little farther away and walking, take the stairs instead of the elevator, get off the bus or subway one stop sooner, or walk the dog around the block the next time you want to reach for a snack. It’s a great way to get in a little more exercise time.

3. Limiting TV viewing
I heard something great the other day. Someone said that they had always made excuses about not having enough time to exercise. Yet, they always fit in 3 hours of TV viewing every night. Instead of plopping down in front of the TV at night, try to find other things to do. Why not take this time to pop in your favorite exercise DVD? Take a walk with your kids, read a book, or take a class. Not only will it get you moving, it also stimulates your brain in a way that TV viewing can’t. It can also kill that urge for mindless snacking while watching TV.

4. Eating breakfast
Those studied rarely skipped breakfast. After “fasting” all night, your body actually needs the energy that a healthy breakfast can provide. Eating breakfast makes you less likely to grab that pastry in the kitchen at work or run out for fast food at lunchtime. It also keeps your metabolism going, so that your body doesn’t shift into the “protect and conserve all fat” mode.

5. Maintaining dietary consistency
To the successful weight losers (or winners!), “diet” is not a bad word. They are always consistent with how many calories they are eating. There is no “cheat” day or falling off of the wagon during holidays or vacations.

6. Maintaining a high level of dietary restraint
This goes along with factor #5. Those who are successful at weight loss are always conscious about the types of foods that go in their mouths. When you are trying to maintain your hard-deserved weight loss, be conscious of the types of foods you are eating. One hundred calories of your favorite candy treat are not the same as 100 calories of a protein shake. But, if you “mess up,” don’t beat yourself up. Those who are successful at keeping the weight off jump right back in where they left off, which leads us to the last common factor . . .

7. Frequent self-weighing
Seventy-five percent of those looked at by the NWCR weighed themselves at least once a week, with almost half (44 percent) weighing in every day. This allowed them to keep track of any weight gain (or loss) and to address it before it became a “big” problem. Also included in this self-monitoring behavior was the continued counting of calories and fat grams. This continued “reinforcement” goes a long way toward keeping you on track for a slimmer today and healthier tomorrow.