People will always need to eat and with the pace of life picking up, and the projected growth in population forecast for the UK over the next decade, there has never been a better time to start. There is definitely an opportunity for an independent fast food retailer to grab a slice of the profits as many people are fed up of the traditional fast food franchises.

I would definitely avoid going down the traditional route of selling juicy burgers, fried chicken, hot dogs, fries, milk shakes & soft drinks. This segment of the market is already well catered for and you will find it difficult to improve on the existing outlets already available. There has also recently been a backlash over fast food outlets selling unhealthy fried food.

Fish and chip shops are another no-go area. Margins admittedly are high and if you find the right location you could be serving unhealthy but profitable food to the whole neighborhood. I personally do not like the idea of working in a hot greasy environment seven days a week.

I actually like the new types of fast food shops that are opening up serving gourmet sandwiches made on freshly baked bread. They use quality ingredients and make up mouth watering sandwiches whilst you watch. Customers have a range of delicious bread and rolls to choose from and they can customize each sandwich to their own tastes.

You can add to your range by selling a complement of lovely home made soups, aromatic coffee, tea and soft drinks. This route to people’s appetites has ample room for enterprising newcomers and the margins are high. You are also serving healthy, nutritious food and the market is definitely moving in this direction.

You do not need to worry about maintaining fryers, grillers or ovens as there is little cooking involved. Many of the fillings can be prepared early in the morning or the night before. You can supply your product on quality foil backed paper packaging that protects the food and also serves as a vessel to eat from and catch the crumbs.

Could this type of business opportunity be right for you? The hours are long and you will need to be open early to catch the people before they start work. Then there is the lunch time frenzy as people queue up for your delicious sandwiches. Finally you will have to also cater for people once they have finished work.

Start-up costs are low, and for anyone willing to work hard, the margins are very good. A site will have to be found that has a high volume of footfall. A decent sandwich shop can be set up with as little $25,000 ready cash and a helpful bank manager.

The market is demanding though and you will have to splash out on decent fixtures and fittings and a great store front to create an inviting, contemporary setting. If you do get the ingredients right, this could be the start to a lucrative business chain serving healthy nutritious food.

In college I moved on to more exotic things, like Gyros from the “Grease Trucks” at Rutgers. Man that tsziki sauce is great! But I never did man up and get a Fat Cat – 2 burgers, cheese, fries and some other stuff all on a sub roll.

Of course you have your favorite sandwiches and of course you’re probably wondering what sandwiches have to do with kettlebell training, if anything at all.

Lots, actually.

The “Sandwich” is #4 on the list of “5 Ways To Successfully Mix Kettlebells And Barbells.”

4. The “Sandwich”

Essentially, the Sandwich is placing kettlebell work before and after your barbell work – “sandwiching” your barbell work between them.

My current favorite Kettlebell Sandwich is to use the Get Up as “movement prep” – actually more of  a “systems check” – to ensure that everything is working correctly, most times, it is. But on the off chance that something is stuck or glitched up, the GU lets me know where to go to fix it. Then, when my barbell work is through, I use the GU again as yet another “systems check” – to let me know that I didn’t do anything stupid under the bar and if I did, what to correct. More often or not, the Get Up is a powerful correction in and of itself anyway.

But that’s just me.

If I was really into “conditioning” right now, I’d toss in some Swings after my barbell work and hit some intervals. I may even throw in some Snatches and see what I could get in a certain time period.

It doesn’t matter really how you do it, as long as you do what’s right for you at this current stage and phase of your training. Mixing kettlebells into your barbell training shouldn’t be haphazard – it should have a purpose and that main purpose is to move you further ahead to achieving your goals.

Here are three samples of how to build your own Kettlebell Sandwich:

1. Movement Prep/Finisher. You warm up with some movement prep pertinent to your main goal, then perform barbell work du jour, then pick your favorite kettlebell finisher to end the training session to focus on conditioning.

Here’s an example:

A. Movement Prep: 1/2 GU, 1/2 Kneeling Windmill w/ Press, Get Up

B. Barbell Work: Heavy Pulling – High Pulls, Rows, etc

C. Finisher: H-2-H Swings, 10 minutes, as many as possible.

2. Movement Prep/Movement Recap. Touched on this with the Get Up. But you could also use other exercises like the RKC Armbar, the Windmill, the Single Leg Deadlift, etc. Here is an example:

A. Movement Prep: RKC Armbar, 1/2 GU, SLDL, Windmill – 3-5 reps each.

B. Main Training Session: Heavy Pushing. Barbell Press. Barbell Incline Press. Board Presses.

C. Movement Recap/Screen: RKC Armbar, Get Up – reps by feel.

3. Feeder/Finisher. You could use kettlebells as feeders for your barbell work (see this post) and after your barbell work was done, use the kettlebells as finishers.

I’m sure there are many more ways to build your own Kettlebell Sandwich, but these three should be a good start for you. Agian, let me once again say, that you should sandwich your kettlebells around your barbell work in a way that makes sense for your goals. It shouldn’t be willy-nilly. (Did I just type “willy-nilly?” Wonder where that came from…?) There should be a point and you should be able to measure progress from it, in both the kettlebell work, your ability to move, and more importantly, your barbell work.

Next time we’ll be invetigating the idea of “blocks.” It’ll be good. It’s my favorite way to mix kettlebells and barbells.

Donned a “privilege” not a “right” to many is tasting and savoring some of the world’s finest smoked “open pit” beef sandwiches, or BBQ smoked much the same way.  If you’ve been to any professional BBQ festival or competition, you will see serious grillers working hard and many willing tasters begging for samples.  All of the competetors claim their beef is best.  It’s hard to say, as they are all delicious in their own right, and no two taste alike.  Sometimes I think even judges have a hard time.

Althought brisket is used for competetions, many other beef cuts will be grilled and turned into beef or barbecue at different fairs, festivals, and events.  Whether it’s rump roast or top round, no sandwich is complete without teh fixings.

Chances are, any BBQ vendor or professional smokes their beef cut for hours on end, loaded with secret spices, rubs or lathered in BBQ sauces.  Some use different flavor woods to give maximum flavor, and not to mention most have their own BBQ sauce concoction.

Serving the sandwich with “all the fixings” is as much a part of the sandwich as the marination, preparation and cooking process claims Wayne M. Schafer, owner of Big Fat Daddy’s.

This guy doesn’t play around. After a five step grilling process, his “pit beef” or “BBQ” sandwich isn’t complete without “horsey sauce”, a pinch of grilled onions and a topper of sweet red peppers. His “horsey sauce” is nothing other than a creamy horseradish sauce that adorns most of his beef offerings. Originally leaked to the NY Times by his younger brother in 2000, Schafer admits one key ingredient was missing.  He gave me his actual real recipe to share with the public:

HORSEY SAUCE:

Preparation Time: less than five minutes

1 cup mayonnaise  (full flavor, not low-fat)

1/2 cup horseradish, more or less to taste

2 teaspoons fresh lemon juice

Dash of salt

Dash of black pepper

*Splash of Red Wine Vinegar ie: 1 1/2 teaspoons or less per batch is the key ingredient*

Combine ingredients in a bowl, and whisk to a creamy lather.  This yields you about 1 1/2 cups, and will last refrigerated up to a month, but Schafer claims to use any unused portion in two weeks, or the vinegar will “take over” the taste. The batch can be doctored up after two weeks with a “pinch” of sugar.

Schafer also admits that he’s used this sauce on steaks and burgers and had rave reviews.

To create a healthy powerhouse sandwich, use your imagination, by including herbs such as fresh basil leaves, cilantro or fresh parsley. Fresh watercress gives a sandwich a great nippy taste; in addition it gives an appealing look and has virtually no calories. Did you know that watercress is a good source of beta carotene, calcium, iron and potassium?

Fresh chives, which contain sulphur oil (which may lower blood pressure if one consistently eats a large amount), fresh romaine lettuce, is low in calories and high in fiber. Try to choose the dark green leafy lettuce; spinach which is full of vitamin A and folate, and high in Vitamin C and potassium, is an excellent choice for sandwiches as it is also a vegetarian source of protein.

When creating your sandwiches, try using sliced whole rings of green, red, or yellow peppers, as they are not only colourful, but an excellent low calorie source of Vitamin C.

Try using sandwich style sliced dill pickles (patted dry)or cucumbers sliced. Crisp fresh snow peas, are low in calories and high in Vitamins A and C. Snow peas, besides containing protein, help to create a nutritionally complete meal when combined with whole grain products.

Sliced beef steak tomatoes make a great addition to any sandwich. Try using asparagus or green capers on top of your filler. We have only the a few “green” and some red vegetable and herb ideas to season your sandwiches.

Fillings for healthy sandwiches are where we need to use care in calorie use. Always use a light Miracle Whip, light cream cheese or Dijon mustard. Light Miracle Whip and cream cheese taste just as good as the regular products and are one half or less than the calories and fat.

The most favorite fillings for sandwiches are hard boiled eggs, tuna, shrimp, roast beef, thinly sliced ham, smoked salmon in thin slices with cream cheese and capers, various light cheeses, such as Edam, Light Mozzarella, Provolone, Asiago, avocado sliced or in a spread, artichoke tapenade, Black Forest Ham, chicken salad spread, chicken breast slices,

Avocados, which incidentally, are fruits, are high in the “good” fats, meaning mono-saturated, but always remember they are high in calories and fats. These are only a few ideas, but, add the greens previously mentioned and you will have a deluxe healthy sandwich when a good protein is added to your greens.

The last item I will write about is bread, one of the most important items. The healthy breads to look for are logically the ones that contain whole grains, oat, flax, spelt bread, rye bread. These breads contain the “good” carbohydrates that constitute a healthy food choice.

White flour breads have no nutritional value for our bodies. Please try to introduce these good choice breads to your children at any early age, so they will become accustomed to eating healthy bread for healthy living.

Creating healthy appealing powerhouse sandwiches is a learned craft; you will be using all the necessary nutrients of a healthy meal for healthy living. There are a multitude of other types of healthy sandwiches, party sandwiches, rolled sandwiches, pinwheel roll-up sandwiches and even wraps to enjoy creating for you and your family.

You will be surprised at just how creativity bursts out in you when you start making these healthy recipes. These breads taste marvelous, but, it is sometimes a chore to talk children into them. Start children with a good 100% whole wheat bread that is fresh. I am certain that once you add the choice of good healthy items for the sandwich covered with the good bread, your child will love it. Later on, you can slowly introduce other varieties to him/her.

Fortunately, we now have available to us bagels, crusties, and many breads with 100% whole wheat plus many other nutrients in the breads for healthy living.

If you are making sandwiches with sauces, it is easy to eliminate butter or margarine. Replace it with mustard, low-calorie Mayonnaise, light cream cheese. It will eliminate 100 calories to your sandwich.

We have given you a start on your creative power sandwich making. Use your imagination and run with it.

Learn all about the healthy vegetables and how to use them for power sandwich making for healthy living.

You could serve a simple side salad, some fresh veggies, a hot soup or a few fresh fruits.

Tuna Burgers

1 can tuna, drained
1/3 cup reduced-fat mayonnaise
1/8 cup onion, finely chopped
2 hard boiled eggs, chopped
1/2 cup sour cream
Cheddar Cheese, shredded
2 hamburger buns

In a medium sized bowl, combine all of the above ingredients together, except for the cheddar cheese until well blended. Split the 2 hamburger buns so that you have 4 halves. Spread the tuna mixture evenly on the bun halves and sprinkle the cheddar cheese on top. Place them on a baking sheet and bake in a 350 degree oven or toaster oven until they are bubbly and hot, approximately 8-10 minutes.

Spam Sandwiches

1 can of Spam, chopped into pieces
1/2 lb. American Cheese
1 small onion, finely chopped
1/4 cup green olives
1 small can tomato paste
4 hot dog rolls

Place cheese, Spam meat, onions and olives in a blender and blend until ingredients are chopped up and well blended together. Pour in the tomato paste and blend for 30 additional seconds. Spoon mixture into the hot dog rolls and then wrap each roll in aluminum foil. Place foil packs on a baking sheet and bake in a 350 degree oven for 25 minutes, let cool slightly and then serve warm.

Devil Ham Sandwiches

1 green pepper, finely chopped
1 small onion, finely chopped
1 lb. sharp cheddar cheese, shredded
1/4 cup catsup
4 tablespoons sweet pickle relish
5 ounce can deviled ham
1/2 cup sour cream
1/4 cup melted butter
4 hamburger rolls

In a medium sized bowl, combine all of the above ingredients together except for the rolls. Place the filling equally into the 4 hamburger rolls and then wrap the rolls in aluminum foil and place on a baking sheet. Bake the foil packs in a preheated 350 degree oven for 12 minutes.

You don’t have to be Dave Thomas to make this recipe. Here’s the Wendy’s Spicy Chicken Sandwich recipe you will be able to make it in the comfort of your own home. Imagine bringing these to a barbecue or a get together. No one will believe that you made these!

Ingredients you will need to make Wendy’s Spicy Chicken Sandwich:

7 cups vegetable oil 1/3 cup red hot pepper sauce 2/3 cup of water 1 cup all-purpose flour 2 1/2 tsp salt 4 tsp cayenne pepper 1 tsp coarse ground black pepper 1 tsp onion powder 1/2 tsp paprika 1/8 tsp garlic powder 4 raw chicken breast fillets (burger size) 4 plain hamburger buns 8 tsp mayonnaise 4 lettuce leaves 4 tomato slices

Preheat all your oil in a deep fryer and set it to 350 degrees. You can also use a heavy skillet and fry your chicken in smaller batches. For a healthier version, broil the chicken in the oven.

Next mix the red hot pepper sauce and water in a bowl.

In a separate bowl, combine the flour, salt, cayenne pepper, black pepper, onion powder, paprika and garlic powder.

Place the chicken in a zip lock bag and beat it until it is almost an inch thick.

Now coat each piece of chicken with the flour, then roll it in the watered down pepper sauce. Then coat the chicken again in the flour mixture. Do this for all the pieces.

Finally fry the chicken for 10 minutes or until they are brown and crispy. Place the chicken pieces of a paper towel to absorb excess oil and set aside.

Grill each of the hamburger buns on a hot frying pan. Remove the buns and put 2 tsp of mayonnaise on each bun. Place a slice of tomato slice on top of the mayo and then stack lettuce on top of the tomato. Add the chicken last and top with the top of the bun.

Serve warm and watch your Wendy’s Spicy Chicken Sandwiches disappear.

Do you want to learn more secret recipes from places such as Applebees, Starbucks, T.G.I. Fridays, Outback Steakhouse, The Cheesecake Factory, The Olive Garden, PF Chang, Red Lobster, Chili’s and much much more?

People will always need to eat and with the pace of life picking up, and the projected growth in population forecast for the UK over the next decade, there has never been a better time to start. There is definitely an opportunity for an independent fast food retailer to grab a slice of the profits as many people are fed up of the traditional fast food franchises.

I would definitely avoid going down the traditional route of selling juicy burgers, fried chicken, hot dogs, fries, milk shakes & soft drinks. This segment of the market is already well catered for and you will find it difficult to improve on the existing outlets already available. There has also recently been a backlash over fast food outlets selling unhealthy fried food.

Fish and chip shops are another no-go area. Margins admittedly are high and if you find the right location you could be serving unhealthy but profitable food to the whole neighborhood. I personally do not like the idea of working in a hot greasy environment seven days a week.

I actually like the new types of fast food shops that are opening up serving gourmet sandwiches made on freshly baked bread. They use quality ingredients and make up mouth watering sandwiches whilst you watch. Customers have a range of delicious bread and rolls to choose from and they can customize each sandwich to their own tastes.

You can add to your range by selling a complement of lovely home made soups, aromatic coffee, tea and soft drinks. This route to people’s appetites has ample room for enterprising newcomers and the margins are high. You are also serving healthy, nutritious food and the market is definitely moving in this direction.

You do not need to worry about maintaining fryers, grillers or ovens as there is little cooking involved. Many of the fillings can be prepared early in the morning or the night before. You can supply your product on quality foil backed paper packaging that protects the food and also serves as a vessel to eat from and catch the crumbs.

Could this type of business opportunity be right for you? The hours are long and you will need to be open early to catch the people before they start work. Then there is the lunch time frenzy as people queue up for your delicious sandwiches. Finally you will have to also cater for people once they have finished work.

Start-up costs are low, and for anyone willing to work hard, the margins are very good. A site will have to be found that has a high volume of footfall. A decent sandwich shop can be set up with as little $25,000 ready cash and a helpful bank manager.

The market is demanding though and you will have to splash out on decent fixtures and fittings and a great store front to create an inviting, contemporary setting. If you do get the ingredients right, this could be the start to a lucrative business chain serving healthy nutritious food.