Meal Prep Sunday: Grab Yo Eggs and Start Crackin’

Eggs are a part of our everyday meals. Either fried in the a.m. or hard boiled/baked for lunch or p.m. Adding a few eggs can make any meal more complete and well rounded. eggs contain all 9 essential amino acids, good source of fats with zero carbs.

We don’t like to overwhelm you with an intro or explanation on our meals preps because you don’t have the time! So… Let’s get to it.

Needs:

  1. Eggs
  2. Oil (depending on temp)
  3. Mixed greens, peppers, mushrooms, or anything else you wanna add

How To:

This is pretty much as simple as it gets. Line a muffin pan with coconut oil, avocado oil, etc. Depending on the temperature you’re baking at, you may want to change the type of oil used.

Place one egg per muffin and add any of the mixed greens, peppers, or whatever else you you wanna add to it. Bake around 350 (F) degrees for about 15-20 minutes or until desired egg “doneness” 🤣 is reached.

Let cool and enjoy or prep in a container for later. Always let your food cool before sealing it in a container and placing in fridge so bacteria doesn’t grow on it.

Happy Prepping!

Meal Prep Sunday: 10-minute Chicken Salad Remix

Every day Cameron and I are cooking in the kitchen together is a great day! Be sure and check out the video of how to at the bottom

❗️

I have been craving some chicken salad so we decided to make our healthy version today instead of, making a mayonnaise-based mush

🥘

pie from the store.
Super easy though. All you need is some:
  • plain yogurt
  • chicken
  • celery
  • grapes
  • sliced almonds
    • If you prefer walnuts or pecans, do you, boo-boo 😋

Whenever we make chicken 🍗salad 🥗
or any food that is intended to be cold but needs meat 🔥cooked, we cook the meat hours before hand.

  1. This allows the meat to cool 💨 and be handled
  2. Splitting up the cooking doesn't make it seem like such a hassle 👍
  3. Plus we make tons of extra chicken for other meals too! ✅

In this case, while Cameron and I were making breakfast this morning we threw our seasoned chicken in the oven. So when it came time to make our chicken salad in the afternoon the meat was already cooked. We just needed to cut/shred it.

Slice the celery into 1/4 size pieces and grapes (into halves or fours, I do both). Mix the shredded chicken, sliced celery, slices grapes and pre-sliced almond in a bowl then add the plain yogurt on top.

It's SOOOOOO good. I was a little

🤢

skeptical of the plain yogurt at first but it has become one of my favorite cooking ingredients!

😬

Ingredients we used:
  • 19oz (3) chicken breasts
  • 2 (M) celery stalks
  • 228g Sliced grapes (~30)
  • 70g sliced almonds
  • 7oz Plain yogurt  (I use very little but you can use as much or as little as you want, experiment!)

The above ingredients made 5 servings of 8 ounces 🙂

Enjoy 🙂
<3 E

————————————————————————-
Music Provided by: NoCopyrightSounds
Published on Jul 29, 2017
NoCopyrightSounds: Music Without Limitations.
Our playlist on Spotify → http://spoti.fi/NCS
Free Download / Stream: http://ncs.io/SoHappyID

Meal Prep Sunday: Sweet Potato Nachos! 

There’s a few times when I just crave something.  This week it was impossible for me to get out of my head, the idea of nachos.  

So, I went into my think tank a.k.a. my pantry and started looking for flavors that bounce off each other and give me the satisfying taste I want.  
Probably more importantly, I want this as a meal, just just an app which will require me to make more food.  What came out… was surely a masterpiece 🔥🙌🤣.


PREP:

  1. 2 lbs 🐮
  2. 2-4 sweet potatoes sliced chip size
  3. Black beans 
  4. Fresh salsa
  5. Avocado
  6. 4 Small wild onions
  7. Walnuts (optional) 

Oils/Spices

  1. Worcestershire sauce 
  2. Garlic powder
  3. Sea salt 
  4. Cumin
  5. Turmeric
  6. *Other- if wanted


HOW TO:

  1. We placed our thawed beef in the crock pot overnight.  You don’t have to do this, you can simply bake or fry but this makes it so good 🤗 it will literally fall right off the bone 🍖. (Next steps go over crock pot so skip if not using.)
  2. Combine spices, onions and optional foods (Carrots, beets) 
  3. Place on high/low depending on how you are cooking.  We did low and let it go overnight for 8 hours. 
  4. Then it’s ready for nachos whenever you are 😋 and looks like this â€‹
    ​
  5. Next all that’s left is to bake your sweet taters.  It usually takes about 30 minutes on 450F to get them with the right crunch.  I also lightly coat the pan with avocado oil.
  6. After potatoes are done let cool and place on plate. 
  7. Pull meat apart and place on top. 
  8. Start adding more toppings.  Place on top of meat: black beans, salsa, 🥑avocado, and anything else you like.  We used 🥜walnuts and the cooked carrots 🥕
  9. Consume, enjoy and comment to let us know how it turned out!

Happy Eating! 🍽

Cam 🤓

Meal Prep Sunday: Fast Cajun Shrimp & Cauliflower Rice

What is it about summertime that makes seafood and veggies taste so much better?  I’ve been on a kick lately with fish 🐟 so today, I wanted to share a super easy dish you can whip up in a very short amount of timewith shrimp.  With all treaveling lately, quick and to the point dishes is in super high demand with me.  

This recipe is pretty straight foreword and takes me only about 15 minutes to make which is pretty cool! 


Needs:

  • 6-12 Shrimp 🍤
  • Spinach 🥗
  • Whole cauliflower
  • Sweet Potato 🥔
  • Avocado oil 🥑
  • Salsa 🍅
  • Seasoning 
  • Food processor (if able)

Create:

  1. Pull out all ingredients 
  2. Heat fry pan to medium with avocado 🥑 oil 
  3. While pan is heating up, wash sweet potato 🥔 and place small cuts in it for heating and venting  = cook faster.
  4. Wrap Sweet Potato 🥔 in a paper towel and place in microwave for 6-10 minutes depending on microwave setting.  
  5. Break cauliflower up into smaller pieces to put in food processor.  If you do not have one then finely chop the cauliflower. 
  6. Season shrimp 🍤 with a Cajun mix and place in fry pan.  Cover to simmer.  *Allow to cook to a temperature of at least 165 degrees F which should mean a pink color appears on the outside with a little white on the shrimp.
  7. While everything is cooking, take broken up pieces of cauliflower and place in food processor and well… process ha! 🍚
  8. The shrimp 🍤 may need a flip at this point and then recover pan.  Shrimp usually do not take very long to cook.  
  9. The sweet potato 🥔should be done by now and will be very hot.  Let cool then cut in half to place on plate.  
  10. Grab a scoop of cauliflower rice 🍚 and place on plate with a handful of spinach 🥗 and top with salsa 🍅.  
  11. Check shrimp and once finished place 6-12 on plate. 

All that’s left is eat and enjoy 😋.  I love making this dish because it’s fast and easy plus super healthy.  If you are wondering about the salsa 🍅used, this was a fresh salsa from the local farmer’s market I buy each week.  So yummy!

Remember to take the process slow your first time through this dish or any dish, for that matter.  Prepping will get easier and quicker each time you perform the work naturally.  When you try to rush making something in the kitchen, accidents can happen, food can be over or undercooked, and things can be left out by mistake, to name a few.  
So, take a deep breath and have fun with it.

Happy Prepping!

Burning Fat: Vol 4 (3min)

Let’s get into today’s topic by discussing algebra shall we?  Yes, you heard me right, ALGEBRA.  For the most part you’d think if a + b + c = d then math tells us taking things to the other side of the equation you can find other letters.  For example, a+b+c=d so d-b-c=a.  Hello?  You still here? (Haha jk)

So let’s say a represent a normal healthy you and d represents overweight you.  If b and c are junk food and sitting on the couch then yes, subtracting those two makes perfect since.  However, if your speaking of chronic inflammation, being obese, having a disease, etc. then NO! just subtracting two things doesn’t get you back to healthy you.  

Throughout this post I’m also posting 3 personal photos.  The first two were taken 30s apart with #1 being immediately after excerising off a fast and #2 seated and not flexing.  The third is from about 30 minutes later and consuming a healthy recovery meal.  The point of this to show you don’t have to be an Instagram model every second of every day because no one really is.  Also, I want to clarify I am not calling myself and Instagram model by any means 🙄😂😂.  Anywho…

LIVE LIFE

Today, I wanted to make it clear that all of the things we’ve discussed over the past few weeks isn’t just for burning fat, it’s for a healthier and happier life.  A life free of chronic pain, chronic fatigue and hopefully disease. Gaining some weight over the years happens to a good bit of people.  This doesn’t mean it’s always the “norm” or that you must but chronically gaining weight, becoming obese, which then wrecks your body isn’t good at all.  

What is good?  You can change all of this.  By eating right for your body, using moderate exercise, and becoming aware of your surroundings, things can change for you.  You can make a a conscious decision today to shift your equilibrium back to your side.  Check this out! 

Some Things to Knock-Out Today!

  • Sodas, pop, cola, whatever you want to call them 🙄, fruit juices, etc.
  • Junk food — just throw it away! 
  • Other forms of chemical sugar like syrup, corn syrup, etc.
  • Vegetable oils 
  • Crisco

I wish I could go into detail on all of these topics but each one would require its own article and there are plenty articles out on the line already.  These substances, when consumed, don’t appear to be gut or body friendly at all.  Once you can expell these awful things from your diet, you will probably notice a change.  Remember start small.  Make one simple change to form a habit which can enturn form a lifestyle. 


WHY FAT?

I want you to also consider why it is you want fat gone.  Is it to look better, feel better, other or all the above? I’m not just speaking to people trying to lose weight here, but also, anyone concerned with their actual fat percentage.  The point being, you can lose weight, gain muscle, be jacked or ripped or something in between.  Looking different may gain you some confidence in the short-term but it won’t change who you are deep down inside.  

Finding out who you are and becoming comfortable with that person should be the ultimate goal in all of this. Most people don’t want you to hear that because they’ll say becoming fit will change your life.  That’s true, it will certainly help you have a healthy body but what about your mind?  Becoming comfortable with who you are, what you want to accomplish, and confident how you’re going to do it is the key.  

Does that mean problems won’t arise?  Of course they will, that’s life.  BUT, having contingency plans put in place and being able to adapt in any situation is how you combat problems.  Most people get scared or feel overwhelmed when they don’t have an answer or know how to solve a problem.    Being scared is okay, but having a plan to help guide you through your fear(s) is how you will conquior them in business, at the gym, at home, or wherever. 

 ——————————————————————
FINAL WORD
Start today trying to focus on WHOLE FOODS like meats, veggies, and fruits.  Try to eat them as much as you can and lay off the other stuff.  I won’t touch on bread or gluten here today but I will say it’s probably best to not buy the store bought stuff if you’re going to decide to eat it.  Just because it says “whole grain”doesn’t mean it even comes close to being healthy.  

Be smart.  Just because a TV ad, article, or whatever says eat this doesn’t always mean it’s true.  Yes, I know that sounds crazy but do your homework.  When you see a commercial or study that makes a statement, look at who’s funding them and see why they might have come to that conclusion.  
I hope this series helped or at least encouraged you to ask more questions.  My hope is only that, to get you to ask more questions and want to find answers.  Best of luck to your weekend.  
Happy Training! 

Burning Fat: Vol. 3 (5 min)

I have done you a disservice.  I’m not proud of it but, this is my time to come clean.  When writing the first volume of this series, Burning Fat, we dove hard into the topics and I made the comment calories in vs. calories out as a good way of thinking how to lose weight and/or fat without really explainning what that means.

If you’ve ever gone to a fitness center or worked out with a trainer to lose weight, gain muscle, or maintain weight, one of the most popular things people say is calories in vs. calories out.  While intuitively this statement makes since, what science is now learning and sharing is there’s a lot more to the equation than just eating less and working out more.  The eat less, sweat more mantra can actually further harm the progress you are trying to make.

In this article, I want to explain to you what’s possibly going on in your body and why what you’re feeding it means so much more than just looking good, losing weight, or “bulking up” for the season.  I want to empower you to take action and know what to eat and why… and how to best protect your body if you eat junk every now and then. I’ll recommend some further readings at the bottom if you want to nerd out with us.  For now, here’s what you need to know.

 

WHY SO SERIOUS?

Whether you want to believe it or not, what you put into your body matters a whole heck of a lot.  Frustration sets in anytime we come across a social media post, article, or other about If It Fits Your Macros (IIFYM) program.

Eating whatever you want as long as it’s within the range your given sounds like a great plan, but carbs, proteins, and fats are not all the same unfortunately.  If they were, I’d be in a Dairy Queen line right now getting an Oreo Blizzard (should that be capitalized? not sure) and asking them to stuff as many fries in it as possible.

Sadly, all calorie quality is not the same and vegetable oils don’t do the same things to your body, as say, a healthier alternative, like coconut oil or avocado oil.  People are making some serious cash off of this too.  Selling their calculators, diet programs and recipe books to you.

Why?  Because they are telling you to eat whatever you want if it fits in the macros… Isn’t that what you wanted to hear?  Have you cake and eat it too? It’s ok to have some of that every now and then but it shouldn’t be the bulk of your diet.  To be fair, not all people say this or believe this but they will try to make it a selling point for sure.

 

ENTER  THE WOLF

An interesting amount of research is coming out from Robb Wolf.  Who is this man? Robb used to be a biochemist researcher and now is major Paleo advocate and affiliate owner for Crossfit.  As you can see, health, nutrition and wellness seem to mean a lot to him.  In his new book Wired To Eat he explores the reactions your body has to certain foods.  That is to say, how your blood glucose responds to cookies vs. a banana, for example.

What he found was pretty shocking. Apparently, everyone has different responses to different foods.  It’s not just across the board, this food makes this happen in your body.  For example, he tested consuming a coookie and then measured the blood glucose response.  While some people had higher blood glucose responses as expected to foods like cookies others ate the cookies and had a normal blood glucose response.  Could this mean cookies aren’t so bad for you after all?  Well, I wouldn’t jump the gun and go by a box of Oreos chalked full of chemicals and garbage just yet. 

What Robb suggests is doing a 7-Day Carb Test to find out which foods promote healthy responses in your body.  You can find out more about in his book Wired To Eat or FAQs here.  It’s relatively easy to read or listen to and to do the actual test all you pretty much need is a blood glucose monitor.  

Why is your glucose response to foods so important?  Without getting super nerdy and sciency this week, I want you to understand some basic concepts.

Normal Conditions:

  • Your body tells you, HELLO I’m HUNGRY!! by releasing ghrelin (hormone)
  • You eat food
  • Your body extracts this across your GI
    • Different areas for different macros (fat, protein, carbs)
  • Your blood glucose rises in repsonse because it’s from the food you just ate now in a metabolite form in your blood
  • At some point leptin (hormone) is released and says HEY UP THERE, I’m GOOD, no more food please.
  • You liver releases insulin to tell your cells to store the excess glucose now in the blood stream to bring your glucose level back to normal for you
  • Once blood glucose returns to baseline (normal) the liver will stop release insulin and all is well until you eat again.

Under normal conditions this process seems pretty straight forwarded right?  You are hungry, you eat, your body says that’s enough and the body adapts and stores the nutrients.  The problem isn’t quite so simple.

Abnomral Conditions:

To be honest, this is what many books are written about, what exactly happens when we eat bad food to our bodies.  Best answer I can give you is a whole lot.  Our bodies are made up of atoms with continuous chemical reactions making us who we are.  Every second there is an estimated 37.2 trillion chemical reactions occuring in a eukaryotic cell (us).  So, you can start to imagine when just one thing goes slightly wrong what can happen “down stream” to the rest of the reactions.

When we eat junk, or better yet, when the food we eat bothers us internally (abnormal rise in blood glucose, leaky gut, etc.) or externally (ezcema, allergies, asthma, etc.) we cause inflammation to occur.  This requires our immunes system to go into over-drive because the body thinks of the food as an invader and wants to attack it.  I can tell you from personal experience when my diet includes the things I know I shouldn’t be eating, like certain grains, my hands and knees can swell-up and be very painful.  This dramatically affects my quaility of life so I know what I have to stick away from unless I want those consequences.

OH, COME ON!

Now, let’s assume you eat at least one food item that bothers you.  Just one.  (Although, I’m very sure after reading two books recently, more foods than that do bother us.)  So what?  Well, if you are already overweight or obese you are adding several factors in that are further complicating this process.

I’m not asking you to buy into anything, adpat to a new lifestlye, but I do want you to realize your body is one giant beaker of reactions.  What you put into one side of the equation must be balanced on the other side to meet – equilibrium or homeostasis. When we eat junk or inflammatory foods we are making a conscoius decision to disrupt this formula and consequences sooner or later will result.  It could be acidreflux after a burger and fries or worse Alzheimer’s 20 years down the road from a chronic inflammatory process.

Again, I know from experience when it comes to the inflammorty process.  I sometimes will break out with eczema or have bad sinus problems due to foods I acutely eat.  Now imagine I just kept eating these foods for years instead of rarely.  What do you think will happen then?

FINAL WORD

Whether you want to beleive me or not, food can make or break you internally or externally.  You may not see all the signs and symptoms right away from inflammatory foods, but believe me, they will find you.  Everyone’s body is different and you can react to certain foods very negatively while your buddy has no real response. 

Notice how your body reacts and feels to each food item you ingest.  If it causes a “crash” or other symptom like heart burn, it’s probably a good idea to stay away from those foods.  Eat more of the ones that make you feel great and you’ll be on your way to success.

Next week we will be talking about different diets and how they effect you. 
Happy Training!
Futher readings:

Wired to Eat — this takes you to audible for a 30-Day free trial and you can download this book or any to listen to. Worth it!
It Starts With Food — Great book by the peeps who brought you Whole 30 which is a 30 day challenge to change your eating and feel better.  Very simple and easy book that expands on many of the topics here.
Further listening:

Ben Greenfield Fitness Podcast — this podcast taps about good carbs, bad carbs, high carbs, and low carbs.  Yea that’s what it says and not me being funny.  Great listen plus it will give you a head start to next week.  

Burning Fat: Ketosis, and Fasting. (Part 2/4, Click Here)

Over the last few months I’ve been diving hard into the subject matter of diet and obesity rates.  I am intrigued to figure out exactly how America and the world, for that matter, have become so overweight and obese over the last 100 years.  My goal here is to make you hungry for answers just as I am.  I want to present you facts about ketosis and fasting and let you make your own decision based on what science says.

Continue reading “Burning Fat: Ketosis, and Fasting. (Part 2/4, Click Here)”