It’s “Fitness Friday” – hilasterion


Food not only fuels our bodies, it also awakens our senses. Nature has given us the best of everything when it comes to food. We now know that the most beautifully-colored foods are also the most nutritious. And, when used in recipes, combining foods can make a beautiful presentation, have intoxicating aromas, fill our mouths with wonderful textures and flavors and create memories. So, food is clearly more than just fuel. Food also provides energy. That energy is what we commonly call calories. Let’s explore the relationships and how to make it all work for us.


Artist: Lakeside 
Song: Something About That Woman


- Biceps Muscles -



Now – for your exercise program for today – Monday and Wednesday of next week – It‘s all about – The Biceps – Let’s do – Standing Barbell Curls. So – here it is… What are – the Biceps muscles? 

 Read more


- The Four Exercise -

That you’re going to do are: Standing Barbell Curls, Alternating dumbell curls, Incline dumbell curls, Preacher curls. You will 4 set of 8-12 repetition – using a light to moderate weight. And before you start your exercise routine – warm-up for 10 minutes on the treadmill or stationary bike.

- Anatomy and Bicep Exercises -



- Braised Chicken Legs, with Carrot Juice, Dates & Spices -

DH_Braised Chicken Legs_1


And here’s the secret to the dish – The carrot juice and dates will lend sweetness to this Moroccan-inspired braise. And you can serve it over couscous, pasta or rice.

- What You’ll Need -

  • 4 bone-in, skin-on medium chicken thighs (1-1/2 to 1-3/4 lb.)
  • 4 chicken drumsticks (1-1/4 to 1-1/2 lb.)
  • Kosher salt and freshly ground black pepper
  • 2 Tbs. vegetable oil
  • 1 large red onion, peeled and thinly sliced (about 3 cups)
  • 1 tsp. ground ginger
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground cumin
  • 1-1/4 cups carrot juice
  • 3/4 cup homemade or low-salt canned chicken broth
  • 1/2 lb. (10 to 12) Medjool dates, pitted and halved lengthwise (or 6 whole pitted prunes or dried apricots)
  • 2 Tbs. fresh lemon juice
  • 2 Tbs. chopped fresh cilantro

- How to Make It -

  1. Position a rack in the center of the oven and heat the oven to 350ºF.
  2. Season the chicken pieces generously with salt and pepper. In a straight-sided 10- or 11- inch ovenproof sauté pan with a lid, heat the oil over medium-high heat until very hot. Arrange the chicken pieces skin side down in the pan (it’ll be crowded), cover with a splatter screen, if you have one, and cook until deeply browned, about 5 minutes. Turn the pieces over and cook until the other sides are deeply browned, 3 to 5 minutes more. Transfer to a plate. Pour out and discard all but 1 Tbs. of the fat in the pan.
  3. Put the pan over medium heat. Add the onion and cook, stirring frequently, until it’s soft and begins to color, 6 to 8 minutes. Add the ginger, cinnamon, and cumin and stir into the onions for about 1 minute. Pour in the carrot juice and broth and bring to a boil, scraping the browned bits from the bottom of the pan with a wooden spoon. Return the chicken pieces to the pan, along with any accumulated juices. If using prunes or apricots, add them now. Cover, transfer to the oven, and braise for 15 minutes. Add the dates, if using, and continue to braise until the chicken is fork-tender and the drumstick meat starts to come away from the bone, 30 to 35 minutes more.
  4. With a slotted spoon, transfer the chicken and dried fruit to a serving dish and keep warm by covering the dish loosely with foil. Tilt the sauté pan and skim off as much fat as possible from the sauce. Bring the sauce to a boil over medium-high heat, reduce the heat to medium-low, and simmer until the sauce is slightly thickened, about 5 minutes. Add the lemon juice and season to taste with salt and pepper. Pour the sauce over the chicken, sprinkle with the chopped cilantro, and serve.

Serves: 4



- Ms. Tycie N. Coppett -


- About: Tycie -

Profession: Professor, IFBB Women’s Physique Pro 

Nothing gives me greater satisfaction than inspiring and motivating others to achieve their goals. My athletic background includes basketball and track and field. Currently I work as a college professor while pursuing my PhD at the University of Georgia in Career and Information Studies. Qualifying for the inaugural IFBB Women’s Physique was momentous for many reasons. The competition displayed sixteen of the best physiques in the world for this historic event. Not only was I the only African-American woman to qualify, but I also earned the runner up spot! My future goals are to begin an educational program for at-risk youth upon completion of my doctoral studies and to continue to use my fitness platform to inspire others to seek a healthier lifestyle.

- Social Media -



- Cheryl Talbert Smith -


- About Cheryl -

s Step Out: Walk to Stop Diabetes for the Greater Washington area. Currently, there are two walks in the area that take place in the fall: the National Capital Area Step Out Walk at National Harbor and the Northern Virginia Step Out Walk at Fairfax Corner. For more information on how you can participate email



Word: hilasterion
Meaning: “that which expiates or propitiates” or “the gift which procures propitiation”. “1 John 2:2

Related Posts