I love meals I can make once and eat all week long. Soup is one of those meals. However, not any old soup will do. I like soups that eat like a meal and stealing a line from the Campbell’s Soup debate- I like soups you can either eat with a spoon or a fork.

Unfortunately most pre-packaged and processed soups lack flavor and are loaded with salt and preservatives to make up for it. Solution- we’re going to make a kick-ass homemade soup from scratch that is heart healthy, gut slimming, filling, tastes amazing and doesn’t take much time to do.

In today’s Cooking with Beer we’re going to throw together a hearty Chicken and Vegetable Soup using Kilkenny Irish Cream Ale.

Mmmm… Let’s get started.
 

Irish Cream Ale Chicken and Vegetable Soup

Kilkenny Chicken, Lentil and Vegetable Soup

 
Here’s what you need:

• 1 can of Kilkenny Irish Cream Ale
• 1 qt or 900 ml of Chicken Broth (preferably organic or at least reduced sodium)
• 1 Chicken Breast
• 1/2 cup of Dry Quinoa
• 1 small Zucchini, 2 Carrots, 2 Celery Stalks, 2 Medium Onions, 2 Cloves of Garlic
• 1 can (15 oz) of Lentils
• 1 can (24 oz) of Diced Tomatoes
• 2 cups of Cauliflower
• 2 cups of Broccoli
• Extra Virgin Olive Oil
• 1/2 teaspoon of dried Basil
• Sea Salt and Black Pepper

 
What to do:

Wash, peel and chop the zucchini, carrots, celery, onions and garlic. Add 2 tablespoons of Extra Virgin Olive Oil to a saucepan at medium heat then add the chopped vegetables. Cook for 10 minutes stirring every 30 seconds or so. Meanwhile in another saucepan bring to a boil the Chicken Broth, Can of Tomatoes, Can of Kilkenny and half cup of Quinoa. Once the vegetables have cooked for 10 to 12 minutes transfer the boiling beer broth to the pot. Rinse and drain your lentils, chop the cauliflower and broccoli into small florets and chicken into small pieces. Add everything to the soup. Stir, reduce heat and let simmer for 15 minutes with the lid on. Season with a little sea salt and pepper and enjoy.

Yours in health,

Sean

PS. Follow the link for more Cooking With Beer Recipes.

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He went 924 days without a win on tour and throughout the time endured a life altering marriage scandal, corporate sponsorship drops, parted ways with his caddie and multiple injuries.

None of that seemed to matter as Tiger Woods putted out to win the Arnold Palmer Invitational on Sunday. The win was his first in 27 tour events and moves him to No. 6 in the world golf rankings.

Like him or not it was nice to see him win again.

Tiger is one of the fittest golfers on tour and revolutionized the sport with his intense training regimens. Most have followed suit and you’d be hard pressed to find guys on tour that don’t hit the gym regularly.

Follow the 20 Minute Golf Workout to help improve your core rotational strength, balance and add 10 yards to your drive.

Watch below to see how it’s done:
 

20 Minute Golf Workout

Golf Circuit

 
Warm up:

 
 
Rest briefly and repeat warm-up circuit 2 more times.

Once warm-up is completed rest 60 seconds and go immediately into this full body circuit:

 
 
Rest 10-20 seconds between each exercise. Once you complete all 5 exercises in sequence, rest for 60 to 75 seconds and then go back to exercise # 1. Repeat the circuit 3 more times for a total of 4 sets.

Alternate between the above workout and the original 20 Minute Golf Circuit 3 times per week for 4 weeks and you’ll be driving the ball like Tiger in no time.

See you on the links.

Sean

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Otter Creek Copper Ale

Middlebury, VT
5.0% ABV

This weeks Thirsty Thursday Beer Review takes a dive into a Vermont “Altbier” – Copper Ale by Otter Creek brewing company.

Middlebury, Vermont is a quaint New England college town located off route 7. With a great deal of character, this town is the epitome of all American “small town” feel.

I’m not particularly fond of said, Middlebury College that is located here as they were an arch rival of mine back when I played hockey for the Bowdoin Polar Bears.

Regardless of how I feel, this school has a serious history of dominating academically as well as athletically. The Panthers ruined my chances on more than one occasion at winning an NCAA championship. To make matters worse, I had to painfully watch them win two during my four years playing for Bowdoin. Let’s just say… I know this town and school a little too well.
 

Back to Beer

 
Vermont is beginning to be win over the rest of the world with regards to its micro brew scene. Something about the outdoors, trees and its organic culture coincide well with brewing good beer.

Otter Creek Brewery (OCB) opened its doors in 1991 and has since teamed up with Wolaver’s Fine Organic Ales. OCB has a variety of year round and seasonal beers available in 15 states in the northeast and midwest. They are available on tap and in 12oz bottles.

My sister and her family were making the drive from Canada so it was only fair I had something cold to offer them upon their arrival. She always has something in the fridge for her brothers. I purchased a 6 pack at the local grocery store for $9.99.

Appearance – upon first pour the copper and red amber colors give justice to the name. The head was fluffy and stayed throughout the tasting.

Aroma – the smell was of sweet malt and honey with hints of grass.

Taste – the beer hits the tongue with a hint of sweetness and general malt characteristics.
 

The Verdict

 
The Copper Ale was extremely enjoyable and even though I was only holding a piece of Vermont in my pint glass it instantly made me feel as if I were there. The level of carbonation makes the beer very refreshing and the flavors make it taste oh so good.

 
 
I highly recommend tracking down the Otter Creek Copper Ale and I am looking forward to sampling other brews from this Vermont based microbrewery.

Earn that beer,

Jon

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Friday QnA with Strength Coach Drew Jamieson

Question: A buddy keeps telling me to carb cycle. Says I should only be eating carbs on days I workout to avoid getting fat and gain muscle. What is he talking about?

Jim Salter, Cleveland, Ohio

Answer: Carb cycling is a fancy term for tapering back carbs on certain days of the week and then consuming lots on other days to help maximize fat burning and muscle building.

While I agree that consuming more carbs on days you workout is a good idea this will come naturally if you follow the guidelines laid out in the 3BG System. During your pre and post workout window you are consuming carbs that you normally wouldn’t be eating on your off days because you aren’t hitting the gym.

In a way the 3BG System has some carb cycling built in, albeit a very basic and dummed down version.

Carb cycling has proven very useful for bodybuilders and figure athletes that are looking to get rid or the last 5-10 pounds. It’s a very analytic approach to getting your measurements and body fat exactly where you want them.

Having said that, for a beginner who’s looking to put on some muscle, gain strength and lose fat, tinkering with exact numbers, calories and percentages of your macro-nutrients would not be a good use of time. Carb cycling is tailored more for intermediate and advanced athletes that have been serious about working out for at least 2 years.

In summary: Eat good whole foods with a balance of carbs, fats and proteins and hit the gym hard with compound multi-joint exercises. Develop a solid consistency and show commitment to a plan that helps improve your physique. Then when you are ready to take things to the next level we can talk numbers.

Question: Rowing machine or treadmill? What’s the best for total body fat loss?

Fred Muse, Freeport, Maine

Answer: When it comes to cardio you always want to look at total body involvement when possible. Unless you need to train a specific movement that is directly related to your sport (a sprinter would have no business rowing or swimming for example when he should be running) you should look at getting the best bang for your time- this is found by incorporating your whole body and movements with full range of motion when you train cardio.

This means that although jogging is a nice challenge for your legs, it doesn’t do much to involve your upper body.

Rowing is a better hybrid of upper and lower body movements and with the right tension and intensity I would put it ahead of a slow boring jog.

However, if you really want a good cardio workout you’ll involve both upper and lower forms of exercise that are both; fast and challenging. Things like explosive push ups, jumping jacks, burpees, shadowing boxing, swimming, rowing, medicine ball slams, medicine ball throws, and mountain climbers are all great full body cardio exercises that offer an intense challenge along with a total body effect.

The reason these are better is they give you an after-burn effect which allows you to burn fat hours after you have stopped working out. Movements like these also teach you to be more athletic, not to mention are more enjoyable (mentally at least) than a boring, monotonous steady form of cardio.

 
 
Even though this workout will take you a third of the time you would normally spend running on the treadmill, you’ll burn more fat, challenge your heart and save a ton time. Sounds good to me.

The questions, as always, were great again this week. Looking forward to it next Friday.

Stay Strong,

Drew

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Top of the Morning Lads…

 
Celebrating St. Patrick’s Day is not just for the Irish and leprechauns- but for everyone who wants an excuse to attend the parade, drink beer and be merry.

This special weekend is when a ton of men and woman get intimate with their beer and will see an abundance of green, ‘kiss me I’m Irish’ tees, Guinness hats, shamrocks and river dancing floats. Oh, I almost forgot- Green Beer.

Everyone has their own preference when it comes to this St. Patty’s day tradition. Me? I’m not too fond of the Green Beer concept, particularly of how it exits the body but it’s not to say I wouldn’t try it again.

To me nothing says St. Patty’s Day like a pint or two of Guinness (read that over again in your best Irish accent). Maybe you’ll even get lucky and the bartender will draw a shamrock or heart in the foam.

Surprisingly a lot out there are not Guinness drinkers. I believe as with most alcoholic beverages, you acquire a taste for the Irish beauty over time.

Here are two ways to drink a Guinness for those who love it and for those getting to know its thick “milkshake” like goodness:
 

 
 
One word of advice going into the weekend is drink a glass of water between each pint of beer (especially if it’s green beer). You will make a few more trips to the pisser but guaranteed have just as good a time if not better and be thanking me in the morning.

Everybody is Irish come St. Patty’s day. What’s your favorite way to spend it?

Slainte and ‘Erin go bragh’,

Jon

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This week on Cooking with Beer we’ll be making Beer Mussels.

These Beer Mussels are fresh from Prince Edward Island and not the kind you get after a few too many pints at the bar. Those are Beer Muscles, not to be confused with Beer Mussels and unlike the latter should be kept away for no one to see.

Sticking with the Maritime theme (region of Canada) we will use Alexander Keith’s Red Amber Ale to steam our Mussels. We are also going to spice up today’s dish by adding spicy Italian sausage to the mix.

Mussels are quick and easy to prepare, fun to eat and a very popular dish here in Quebec. Head to any local pub and order the classic “Moules Frits” and you won’t be disappointed.

Cooking with beer’s take on this classic dish will be served accompanied by a spinach salad drizzled with homemade Balsamic and Hummus dressing. Let’s get started…

Watch below to see how it’s done:
 

Beer Mussels

Keith’s Red Amber Ale Mussels

 
Here’s what you need:

• 4 lbs of Fresh Mussels (we’re using Mussels from PEI, best in the world)
• 1 bottle of your favorite Beer (we’re using Alexander Keith’s Red Amber Ale)
• 2 Cloves of garlic
• Juice of ½ a lime
• ½ a sweet onion
• ½ a Red Bell Pepper
• 2 Spicy Italian Sausages
• 2 tablespoons of butter (yep butter)
• Fresh Parsley
• Sea salt and pepper

 
How to put it all together:

Dice up the red bell pepper, onion and garlic and place in a large pot on medium high with the 2 tablespoons of butter. Cook until the onion is translucent (approximately 3 minutes). Slice your Italian sausages into small pieces and add to the pot cooking for 5 more minutes or until lightly browned.

Add the bottle of beer, juice of ½ a lime and Mussels to the pot, cover and steam for approximately 7-8 minutes. Mussels are ready when they open (do not eat any Mussels which have not fully opened). Season with sea salt, pepper, fresh parsley and serve with the beer broth. Enjoy.
 

Spinach Salad

 
You need:

• 4-6 cups of Fresh Spinach
• ½ Red Bell Pepper
• 2/3 of a Long English Cucumber
• 10 Cherry tomatoes

 
What to do:

Wash your vegetables. Chop your spinach if the leaves are too big and place in a bowl. Roughly chop your Red Bell Pepper and tomatoes. Peel and roughly chop your cucumber. Add everything to the bowl. Drizzle with homemade Balsamic and Hummus dressing, toss and enjoy.
 

Balsamic and Hummus Salad Dressing

 
You need:

• 6 tbsp Extra Virgin Olive Oil
• 2 tbsp of Balsamic Vinegar
• ½ tsp of sea salt
• Freshly Ground Black Pepper to taste
• 1 big spoonful of traditional Hummus

 
What to do:

Put everything into a Mason jar, cover and shake until everything is mixed thoroughly. Makes enough for a few salads. Drizzle a bit over the spinach salad, toss and enjoy.

Mmmmm so good.

Yours in health,

Sean

PS. Follow the link for more Cooking With Beer Recipes.

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Question: I started working out yesterday for the first time in awhile and today I can barely move. What’s going on and should I even think about working out again?

Rafael Eduardo, Albuquerque, New Mexico

Rafael, great question. Post workout muscle soreness is a normal and natural reaction following a workout or athletic event. It is your body’s way of saying, “Hey I need protein and carbs to repair all this micro tearing”.

Proper nutrition combined with rest allow your muscles to repair and rebuild, coming back bigger, stronger and better than before.

Every person is a little different but usually between 24 to 48 hours after exercise you begin to experience muscle soreness and discomfort known as delayed onset muscle soreness or DOMS.

However, it is important to be able to distinguish pain from discomfort. DOMS is typical post workout discomfort that is OK. But if you are experiencing pinching, sharp or tingling types of pain or sensations… this is not a normal post workout reaction and should always be run by your doctor.

I strongly suggest never training the same muscle group on back to back days but even if you waited 48 hours and especially if you’re a beginner (or back in the gym after time off), it is not uncommon to experience some post workout discomfort. As long as you give it 48 hours of active rest between training muscle groups, you are likely OK to hit them up again.
 

To get over the soreness try this simple technique;

 
 
In summary: DOMS is a perfectly normal result of exercising and giving a muscle group 48+ hours of active rest is always the best idea. Make sure you are able to distinguish between pain and discomfort (this comes with time) and although very tempting… avoid laying on the couch all day following a workout (even a slow walk around the block the following day will help reduce the soreness).
 

Question: What’s the best total body exercise?

Steve, St. John’s, Newfoundland

It’s a toss up for the the best total body exercise (exercise that has multiple joint involvement) between the Olympic Clean and Jerk and the Snatch.

I’m guessing most of you are not competing in the upcoming England Summer Olympics so we might not need to take it that far. Don’t get me wrong these are 2 of the best exercises to develop total body strength, power and muscle but they come with a caveat- they are highly technical. So technical in fact that I would urge anyone who wants to incorporate these lifts into their exercise programs to find a good qualified Olympic strength coach.

Having said that I’ve found some nice alternatives that meet in the middle between technical requirements and total body benefit.

If I had to pick one exercise I would go with the One Arm Dumbbell Clean and Press. It is a very explosive movement that will hit every muscle in the body (except the Pec) and ramps up your nervous system and heart rate like no other.

As far as total body fat burning and muscle building go- it is highly effective. It is still important to note that there is proper technique and timing required to perform this movement but it is much safer and less risky than Olympic lifts. Master this movement before moving onto the Clean and Jerk or the Snatch (who named these things anyhow?).
 


Great questions. Keep em coming.

Stay Strong,

Drew

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Most who know me have seen me go to town when it comes to Mexican food at one time or another. Known for my fresh made Guac, I can also put back my fare share of nachos. The problem with nachos is the calories add up very quickly.

To get my Mexican fix I stick to healthy recipes like this one. This tasty recipe is a regular I cook up and one to keep in your bag of tricks when guests unexpectedly show up.

The Corona Lime Fajita recipe is quick and easy, tastes incredible and is made fresh from scratch (no fajita kits in my kitchen). You’re going to love em… I do.

Watch below to see how I whip them up:
 

Corona Lime Fajitas

Here’s what you need for the Corona Lime Fajitas:

• 2 Chicken Breasts
• 2 Red Bell Peppers
• 1 bottle of Corona
• 2 Medium Red Onions or 1 large Red Onion
• 2 Limes
• Extra Virgin Olive Oil
• 1 teaspoon of chili powder
• 1 teaspoon of paprika
• ½ teaspoon of ground cumin
• ½ cup of Greek Yogurt
• 4-6 8-inch Whole-Wheat tortillas
• 2-4 Ounces of Cheddar Cheese
• ½ Cup of fresh spinach (chopped)
• Guac (homemade)
• Fresh Salsa (homemade)

 
Here’s what you need for the Guacamole:

• 2 Ripe Avocados
• 1 clove of garlic
• 5 Cherry tomatoes
• 2 table spoons of diced onion
• Sea Salt and Black Pepper
• Small pinch of cayenne pepper

 
Here’s what you need for the Fresh Salsa:

• 1 small red chili pepper
• 20-25 Cherry Tomatoes
• Small bunch of Cilantro
• 2 table spoons of diced onion
• Sea Salt and Black Pepper

 
Here’s how to put it all together:
 

Fajitas

 
Halve and seed your red peppers, then slice lengthwise into thin strips. Peel, halve and finely slice your red onions as well. Slice your chicken breasts into thin strips and place everything into a bowl.

Pour a half-cup of Corona, squeeze the juice of 1 lime and add 1 tablespoon of Extra Virgin Olive Oil to the bowl. Dump in your cumin, paprika, chili powder and season with a little sea salt and black pepper. Mix well and lit sit, tenderizing while you prepare your Guac and Salsa.
 

Salsa

 
Roughly chop your cherry tomatoes and cilantro. Finely chop your chili pepper and dice up 2 tablespoons of onion. Add everything to a bowl then drizzle in 1 tablespoon of Extra Virgin Olive Oil, squeeze in the juice of 1 lime and stir everything together.
 

Guacamole

 
Halve, seed and score the insides of your 2 ripe avocados. Use a spoon to scoop out the fleshy inside and place in a bowl. Finely chop the garlic, dice up another 2 tablespoons of onion, roughly chop your 5 cherry tomatoes and add everything to the bowl. Add a pinch of cayenne pepper, squeeze in the juice of 1 lime and season with a little sea salt and pepper. Mix and mash with a fork.
 

Serve it up

 
Turn a grill pan to medium high, add the chicken mixture using tongs and cook until chicken is golden brown (roughly 7-9 minutes). Keep an eye of the chicken, turning the pieces so they cook evenly and don’t burn.

Heat your tortillas in the microwave for 15 seconds, spread some guacamole in them, and add your chicken and veggies, a little chopped spinach, a spoonful of Greek yogurt, fresh salsa and a little cheddar cheese. Squeeze over a little lime, sprinkle on some fresh cilantro and go to town.

Sooooo delicious.

Yours in health,

Sean

PS. Follow the link for more Cooking With Beer Recipes.

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Question: @DavidZinczenko (Men’s Health Editor) tweeted the other day, “Abs are made in the Kitchen, not in the gym.” This true?

Henrique Adventa, Los Angeles, California

Answer: Henrique thanks for the great question. Let me start off by first saying that I also follow Zinczenko and have always appreciated the information he has provided readers, notably in the ever popular Abs Diet.

Any qualified coach you ask will not deny the fact nutrition plays a huge role in an athletes recovery, performance and yes- even their abs. Whether or not it’s 70, 80 or 90% of your results, we all agree it is high and often underestimated by people.

The right nutrients at the right time of day will tell your body to either burn fat or build muscle. Your job in the kitchen comes down to nutrient timing. More specifically, at what times of day your body needs what kinds of nutrients (fancy word for food components; ie. carbohydrates, proteins and fats).

Before you get the timing down, you need to know what the right nutrients are… and the right nutrients differ depending on your goal. Do you want to burn fat, build muscle or get stronger?

The foods you put in your body will dictate what hormones are released. Your hormones then assist in telling your body to either burn fat or store food calories in your muscle tissue (or your fat cells).

Each persons nutritional plan can be customized to the fit his or her needs based on current body fat and muscle content. Below I’ll highlight some simple techniques proven useful for people trying to lose fat or gain muscle.

For Fat Loss and Abs:

• Minimal carbohydrates during main meals; breakfast, lunch and dinner. Stick to meals composed of protein, healthy fats and vegetables which helps to minimize insulin production and prevent fat storage.
• Medium dose of carbohydrates before an after your workout. Whey protein powder and a fast acting carbs/sugars like a banana or a small handful of raisins before and after a workout.
• Total daily calorie estimate = Body-weight x 12. Example- 175 pounds x 12 = 2100 calories.

 
For Muscle Gain:

• Carbohydrates, fat and protein with each meal to maximize insulin production driving calories into your muscles.
• Pre and post workout nutrition protocol same as above.
• Total daily calorie estimate = Body-weight x 15-16.

 
I cannot stress enough the calorie totals mean nothing if you aren’t getting the quality and the source of the nutrient content right in the first place. You need to master eating whole, unprocessed, natural foods before stressing about the amounts.

And Yes (after that major side track) getting back to your first question- abs are made and/or lost in the kitchen.
 

Question: Is it dangerous for me to run and train in the cold?

Michel Baptiste, Montreal, Quebec

Answer: Growing up in the mild lower mainland of beautiful British Columbia, thankfully I never had to train in really cold temperatures. That being said I do remember (like it was yesterday) a few very damp and wet early morning Football practices where the temperature hovered around freezing. The coach made sure we went through a good warm up prior to getting into anything too strenuous and we were fine. Then again, we were young and invincible back then and cold weather didn’t really phase us.

Regardless, provided you get in a good warm up, don’t begin the run or activity with a cold body and avoid extreme cold (minus 15-20 C or lower minus -4-5 F) temperatures- you should be fine.

There are a lot of myths associated with cold air training and how it can be potentially damaging to your lungs and oxygen supply in the body. Sure it might tingle a little when cold out but your lungs certainly can’t freeze or become damaged. Unless you plan on training atop mount Everest where you’d easily develop a narrowing of the airway known as exercise-induced asthma, exercising in cold air is OK.

Instead of worrying about your interiors you should focus on your exterior limbs such as feet toes, hands, fingers and of course- the family jewels. These exterior appendages are far from the center of your body where most of your heat is kept and will be the first place to experience the cold and drop in temperature.

To stay comfortable and safe in frigid weather wear a microfiber shirt as a first layer followed by a breathable windbreaker, tuque (Canadian version of a beanie or cap), gloves or mittens. Also make sure to run with the wind at your back when possible in cold temperatures to prevent excess sweating, since sweating when its cold will only make matters worse by causing you to lose more body heat.

Great questions this week guys. Keep them coming and I’ll do my best to answer them…

Stay Strong,

Drew

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