Tabata - Ciabatta; There's a Difference?

Tabata? Ciabatta? Am I just making up rhyming words on a Saturday morning because I have a few moments of spare time to myself? One might think this to be true but there's "alatta" difference (I couldn't help it, just had to write it) between the two.

Ciabatta is a flat, open textured Italian bread made with wheat flour and olive oil and is often used in making Paninis.

Tabata is a form of High Intensity Interval Training (HIIT) developed by a Japanese professor in the late '90s.

While both words are fun to say, Tabata is what we'll be discussing here today. I had the "pleasure" of taking my first Tabata class yesterday. I had Friday off, wanted to get my workout in and said, "I'm going to try something new." Tabata is a hot word that has been cropping up in the exercise  world for a while now. The word pleasure is in quotes because while you're actually taking class, it's pretty...well let's just say I was sweating and breathing heavy (and not in a prank phone call kind of way). As I'm trying not to drop my weights from exhaustion I'm trying to figure out what's the difference between this and HIIT. Both have interval / rest periods. Both can involve cardio and strength exercises, so why call Tabata out?

The difference between the two comes down to the rest period; HIIT's rest periods are the same or longer than the exercise  interval. Tabata the rest periods are shorter than the exercise interval. For example, the class  I took had a 1:30 exercise interval followed by a 45 second rest period. When I do HIIT on the treadmill I traditionally sprint for a minute followed by a 1:30-2 minute rest period, making sure my heart rate comes down significantly.

Which is better? I haven't plowed through the literature comparing the two, but there are studies that show HIIT is better at burning fat than steady state cardio due to EPOC or excess post-exercise oxygen consumption, also know as after burn. In addition, interval training reduces cortisol levels (fight-or-flight / stress hormone) by allowing the body to produce HGH (human growth hormones) and endorphins during the recovery periods.

So, if you're looking for a HIIT type exercise class to raise your heart rate, strengthen your muscles and provide a variety of movements, give Tabata a try.

If there are any fitness goals I can help you achieve, please let me know.

Garlic Basil Scallops - Easy & Tasty

I've been using this app on my phone called Food On The Table. It was a free app that I downloaded from the Google Play Store that 1) has an easy to use shopping list & 2) has hundreds of recipes of ALL kinds where if you select that recipe, it automatically adds the ingredients to your shopping list. How cool is that?

 

So, I've been trying a number of different recipes with the focus on QUICK & using lean proteins. While scallops are the leanest, they are pretty darn quick, which makes them perfect for a weekday meal. Fresh scallops are great, but I happened to get the Wegmans frozen variety (since I was shopping and the seafood counter was closed). They were good sized and sweet.

 

 

Garlic Basil Scallops

2 Tbs extra virgin olive oil
1 clove garlic, minced <-- I used 3 (love garlic) and I chopped instead of minced
1 Tbs fresh basil leaves, chopped (or 1 teaspoon dried basil) <-- you can also use the basil in a tube
20  scallops, rinsed and patted dry
1/4 Tsp Salt, to taste <-- I skipped the salt
1/4 Tsp Black pepper, to taste
1 lemon <-- since the recipe doesn't call for zest, you can use 2-3 Tbs of juice from a bottle

1. Heat oil in a skillet over medium-high heat.
2. Cook garlic and basil in oil for about 30 seconds, and then add scallops.
3. Season with salt and pepper, and squeeze lemon over the scallops.
4. Cook for about 2 minutes per side.
5. Serve...if you wanted to they would taste good with pasta drizzled with olive oil, chopped basil and fresh Parmesan. I skipped the pasta and paired them with a green veggie, today it was broccoli.

That's it, that's easy. Enjoy.

Tuna Stuffed Avocado Salad with Tomatoes, Cilantro, and Lime

I'm always on the lookout for yummy, healthy, quick recipes. Tonight I made Tuna Stuffed Avocado with Tomatoes, Cilantro and Lime. The recipe serves two for a light, dinner alternative. I'll tell you now though, my son wanted nothing to do with it. He kept saying how delicious it smelled (the cilantro), but wouldn't give it a try. He's not a fan of fresh tomatoes or avocados even when I tell him he gobbled them up as a baby. It's a tasty recipe that would work well for lunch, not just dinner. It took about 30 min and that includes prep, not bad for a weekday meal.

Ingredients

• 1  large avocado
• 1 (can) 1 can tuna packed in olive oil (I used albacore packed in water) 
• 1/4 cup very finely chopped green onion
• 1/2 cup finely chopped cilantro
• 1 tsp olive oil
• 2 tsp fresh lime juice
• 4-6 leaves romaine (I used spring mix) 
• 2 medium tomatoes, sliced 1/2 inch thick (about 4 slices per tomato) 
• pinch of sea salt (or salt) and fresh ground black pepper to taste

Directions

1. Open tuna can and dump tuna into a colander to let drain well. If you use tuna packed in water, no draining needed. Finely chop cilantro and green onions, then mix chopped onions and cilantro well with drained tuna, breaking up tuna pieces with a fork.
2. In a small bowl, whisk together olive oil and lime juice and set aside.
3. Cut avocado in half lengthwise (through the skin) and carefully remove skin and pop out the seed. Using a spoon, carefully scrape avocado until you have a shell about 1/4 inch thick. Sprinkle sea salt or salt over the inside of the avocado shell.
4. Put the extra avocado into a bowl, mash well, and then mix in olive oil/lime juice dressing. Combine dressing/avocado mixture with the tuna/cilantro mixture. Carefully stuff half of the tuna mixture into each avocado half.
5. Wash and dry lettuce leaves and arrange on two plates with four or more slices of tomato on top of the lettuce. Place stuffed avocado on top of tomatoes, season as desired with salt and pepper, and serve immediately.

Nutritional Information (per My Fitness Pal)

One Serving -
1/2 avocado:116 calories, 10.4 g fat, 1 g total carbs, 1.5 g protein
1 oz / half a pouch of tuna: 35 calories, .8 g fat, .5 g total carbs, 7 g protein
1/8 cup green onions: 5 calories, 0 g fat, 2 g total carbs, 0 g protein
1/4 cup cilantro: 1 calorie, 0 g fat, 0 g total carbs, 0 g protein
1 tsp olive oil: 60 calories, 7 g fat, 0 g total carbs, 0 g protein
1 tsp lime juice: 0 calories, 0 g fat, 0 g total carbs, 0 g protein
1 cup mixed greens: 10 calories, .2 g fat, 1.5 g total carbs, 1 g protein
1 medium tomato: 22 calories, 0 g fat, 4.3 g total carbs, 1 g protein
Totals: 249 calories, 18.4 g fat, 9.3 g total  carbs, 10.5 g protein