Sunday, August 27, 2023

How to Get Shredded by ChatGPT



"I want to get shredded.  

I have 1 hour every morning to exercise.  

I have available to me: 

push-ups, crunches, stretching, a pull up bar, a bench where I can do dips, resistance bands of 5 levels ranging from light to xx heavy, and I have some dumbbell weights and I have a kettlebell.  

Can you produce a weekly routine with reps and sets that includes any cardio/running I should be doing that will help me achieve this goal?"

If you had to adjust this list being able to add any other workout like burpees and mountain climbers, and body-only workouts, what would you add and where?"

Thursday, August 3, 2023

Here's a Great Recipe for Spaghetti with Pistachio Pesto, Basil, and Spicy Tomato Sauce



  • 1 pound of spaghetti
  • 2 cups fresh basil leaves
  • 1/2 cup shelled pistachios
  • 3 cloves of garlic
  • 1/2 cup extra-virgin olive oil, plus more for drizzling
  • Salt and black pepper to taste
  • 1 can anchovies, drained
  • 2 teaspoons tomato paste
  • 1/2 teaspoon red pepper flakes (adjust to your heat preference)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup chicken stock
  • 1 teaspoon dried oregano


  • Prepare the Pistachio Pesto: In a food processor, combine the fresh basil, pistachios, and 2 cloves of garlic. Pulse until coarsely chopped. With the machine running, slowly add 1/2 cup of olive oil until the pesto is smooth. Season with salt and pepper to taste. Set aside.
  • Prepare the Tomato Sauce: Heat a drizzle of olive oil in a large pan over medium heat. Add the remaining garlic and sauté until fragrant. Add anchovies and cook until they start to melt into the oil. Stir in the tomato paste and red pepper flakes and cook for another minute.
  • Add the cherry tomatoes, chicken stock, and oregano to the pan. Stir everything together, reduce heat to low, and let it simmer for 15-20 minutes until the sauce thickens. Season with salt and pepper.
  • Cook the Spaghetti: While your sauce is simmering, bring a large pot of salted water to a boil. Add spaghetti and cook until al dente. Reserve about a cup of pasta water and then drain the spaghetti.
  • Combine: Toss the spaghetti with the pistachio pesto, ensuring all the pasta is coated. Add some pasta water if needed to loosen up the sauce. Then serve the spaghetti on plates, topping each with a generous amount of the spicy tomato sauce.
  • Serve: Garnish with some more fresh basil leaves, a sprinkle of crushed pistachios, and a drizzle of olive oil if desired.

And voila! You have a restaurant-quality meal right in your kitchen. Enjoy this delicious fusion of flavors in this unique spaghetti dish! 🍝

Let me know if you need any other recipes or ideas!

** What is Psychotherapy and Do I Need it? Or, How I Learned to Stop Worrying and Love the Couch**

Oh, hello there! So, you've taken time out of your busy day of doomscrolling on social media, and researching conspiracy theories about how avocados are secretly running the world, to join us here. Thanks for making the effort! We're here today to talk about something that has been mystifying mankind since the invention of the chaise lounge: psychotherapy. 

Psychotherapy, or 'couch surfing for the emotionally distressed' as it's affectionately known in my circle, is a treatment technique used to solve personal and emotional problems. Now, I know what you're thinking, "Can't I just solve my problems with pizza and a Netflix binge?" And trust me, friend, I wish it were that easy. But apparently, the experts disagree. 

These experts (or 'shrinks', as they're lovingly called) insist that psychotherapy can help you understand your feelings, thoughts, and behaviors. They claim that, armed with this newfound knowledge, you'll be able to live a happier and more fulfilling life. Sure, sure. But have they ever experienced the joy of eating an entire cake in one sitting while watching reruns of "The Office"?

The process starts by chatting with a trained therapist in a safe, confidential environment. This is where you spill your beans, tell your stories, share your dreams, or, if you're anything like me, present a detailed analysis of why pineapple does belong on pizza (it's a sweet vs savory thing, people!).

It seems simple, right? Talking? We all do it. But here's the catch: the person you're talking to actually listens. Revolutionary, I know! No interruptions with tales of their exotic vacation or little Timmy's latest potty training achievement. It's all about you.

Now, let's address the elephant in the room: Do I need psychotherapy? Well, it's kind of like asking, "Do I need that fifth cup of coffee?" The answer: "It depends." 

If you're struggling to get out of bed because you're dreading the thought of another day at the office, or you're avoiding social events because crowds feel suffocating, or you can't seem to shake that lingering sadness that's been haunting you like a low-budget horror movie villain, then you might consider it.

But here's the thing: it's not just for when you're feeling down and out. Psychotherapy is also there to help you with your personal growth, navigating life transitions, improving relationships, and more. It's like having your very own Yoda, but without the swamp and odd syntax. 

So, dear reader, whether you think you need it or not, psychotherapy could be the secret weapon you've been searching for in your quest for happiness, success, or just general sanity. 

And remember, there's no shame in asking for a little help, or even a lot. After all, even Superman had the Justice League. 

Until next time, keep surfing those emotional waves!

Wednesday, August 2, 2023

The Super Greens: Spotlight on Watercress and its Health Benefits + A Dinner Recipe to Make it Shine

In the realm of superfoods, the humble watercress often gets overshadowed by its more popular cousins, kale and spinach. But this verdant green powerhouse, with its crisp, peppery bite and versatility in dishes, deserves its rightful place on the superfood stage.  It also was declared like the best food ever recently!

Watercress: A Nutritional Powerhouse

Watercress, a leafy green belonging to the cruciferous vegetable family, is packed to the brim with nutritional goodness. One serving delivers more than a day's worth of Vitamin K, significant amounts of Vitamin A, Vitamin C, calcium, manganese, and potassium, and it's a surprisingly good source of protein too!

Beyond these essential nutrients, watercress is also rich in antioxidants, compounds that help protect your cells against damage from harmful free radicals. In fact, watercress contains more than fifteen essential vitamins and minerals, more so than the likes of apples, broccoli, and tomatoes.

Health Benefits of Watercress

Boosts Immune System: Watercress, rich in Vitamin C, aids in boosting the immune system, making you more resistant to common illnesses.

Bone Health: The high Vitamin K content in watercress contributes to bone health, aiding in calcium absorption and reducing the risk of osteoporosis.

Cancer Prevention: Watercress contains glucosinolates which may help to reduce the risk of developing certain types of cancer.

Eye Health: Being high in lutein and zeaxanthin, two antioxidants linked to eye health, watercress can help prevent age-related macular degeneration and cataracts.

Heart Health: The potassium in watercress helps maintain healthy blood pressure levels, and the dietary nitrates it contains have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels.

A Starlit Dinner Recipe: Watercress Salad with Grilled Chicken and Orange Vinaigrette

Now that we've touted its health benefits, let's make watercress the star of a delicious, nutritious dinner dish!


  • 2 boneless, skinless chicken breasts
  • 2 bunches of fresh watercress, washed and dried
  • 2 oranges
  • 1/2 cup extra virgin olive oil, divided
  • Salt and pepper to taste
  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1/4 cup of sliced almonds
  • 1/2 cup of crumbled goat cheese


  • Preheat your grill or grill pan over medium-high heat. Season your chicken breasts on both sides with salt and pepper and lightly brush with 1 tablespoon of olive oil. Once your grill is heated, add the chicken and grill for about 6-7 minutes on each side, until the chicken is cooked through and no longer pink in the middle. Remove from the grill and set aside.

  • While the chicken is grilling, prepare your vinaigrette. Zest and juice one of the oranges into a small bowl. To the bowl, add the honey, Dijon mustard, a pinch of salt and pepper, and slowly whisk in 1/4 cup of olive oil until emulsified.

  • Peel the second orange and slice into thin rounds. Slice the grilled chicken into thin strips.

  • In a large bowl, combine the watercress, sliced oranges, and grilled chicken. Drizzle the vinaigrette over top, tossing to ensure everything is well coated. Top with the sliced almonds and crumbled goat cheese.

  • Serve immediately, and enjoy the peppery bite of the watercress against the sweetness of the orange and the savoriness of the grilled chicken. A perfect combination!

With its peppery flavor and dense nutritional content, watercress truly is a star among superfoods. Incorporate it into your diet, and your body will thank you for it. Bon appétit!

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