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!

Equilibrium #1

For the next few Friday’s, I wanted to try something new.  I’m calling the segment Equilibrium and it’s purpose is so you can hear my actual voice speak about issues I believe are extremely important.  I could write about some of the topics, but I feel with writing, sometimes my tone or message doesn’t always come across clear.

I hope you check it out and enjoy!

Equilibrium #1

Happy Training!

 

 

Meal Prep Sunday: Mouth Watering Salmon & Quinoa (*BONUS Guac!)

We were pretty pumped when the local grocer finally got wild caught salmon back in stock this past week!  @ $13.99 per pound it’s a great deal plus salmon has all the good fats and omega-3s one to ask for 😋.   I’ll just leave it at that but this recipe turned out really well and the wildcaught salmon 🐟 tastes so much better without all the food coloring and other crud.  

Each dish cooks together for a total ⏰ time of about 30 minutes or less which is the whole goal when I cook.  I want delicsous meals both healthy 🥒and filling ✅ in under 30 minutes.  Do I occasionally go ​

​over that, sure, but not very often.  Most of us don’t have the time to make gourmet dishes for hours at a time.  That’s what restaurant chefs 👨‍🍳 are for!

Take all ingredients out of the fridge and/or pantry and let’s get going.

INGREDIENT LIST:

  1. Salmon
  2. Spices (Key West, Lemon, etc.)
  3. Quinoa
    • Water or broth
  4. Coconut oil (or other)
  5. Parsley
  6. Guacomole Recipe (on bottom)
    • Avocado
    • Red pepper
    • Garlic
    • Sea Salt
  7. Optional (Sea Scallops)

START HERE:

*Preheat oven for desired baking temperature for Salmon.  We use a lower temp (300-325 degrees F) and cook with coconut oil.  If you are using a higher heat oil or want to cook with something else then that’s fine too!

1.) Rinse quinoa (pre-soak optional)

  • I tend to pre-soak but Andew Weil suggests not to.
  • Up to you but either way it seems like a good idea to at least rinse in cold water before use

“To do so, simply run cold water over quinoa in fine-meshed strainer, rubbing the seeds with your fingers. (Avoid soaking quinoa, however, as saponins can leach into the seeds.) “-Andrew Weil M.D.

  • If you do soak: Drain, rinse, and repeat a few times

2.) If not follow directions on back of quinoa pack on how to make.

  • Faily simple and only requires boilng some water and letter quinoa simmer for a few minutes.
  • Add 2-3 cups of water or broth per 1 cup of raw quinoa
    • Broth can add a nice flavor to the quinoa depending on what you’re main dish is or if you are making a cold quinoa salad
  • EatingWell.com suggests after water is brought to a boil, lower to low heat and add quinoa to simmer for 15-20 minutes


SALMON

Now that the quinoa is on simmer, let’s get to the salmon.

  • Place oil in container (rub coconut oil or other into pan/container)
    • About 2 Tbsp (add more or less depending on your diet macro needs)
    • I always then rub the salmon in the oil and coat both sides and place in scale side down
  • Add Key West Seasoning or  other.  If you have nothing else, then at least add some garlic and lemon or lemom pepper to it.
  • Place in oven
    • If cooking at 325 it takes usually about 20-30 minutes to cook depending on how big of a salmon slab you have in there.
  • Done = done
    • Depending on the consistency of the salmon you want, it’s done when the thickest part flakes pretty easily – Livestrong.com
    • Once cooled, add a few parsley flakes for a nice touch and vitamin K!

 


Amazing 4-Ingredient GUAC!

While the quinoa is on simmer and salmon in oven you have time to make the guac.

  • 3 Avocados
  • 1/2 Red Bell Pepper
  • Garlic to taste ~ 1/2 teaspoon (start small, you can always add more)
  • Sea Salt ~ 1/2 teaspoon (you can always add more)

Cut avocados open and place the insides in a mixing bowl.  You will want to mash and/or mix them up well before adding anything else in.  Once the avocado mix is to the consisteny of your liking you can cut, chop, or pull appart with your fingers the bell pepper and place in guac.

We usually use 1/2 to a whole bell pepper depending on how finely the pepper is chopped.  If we are just pulling it apart with our hands and tossing it in, we usually use less.  *Bell pepper also makes a great dipping tool instead of using chips or anything else.  Mix the bell pepper up with the avocado.

Next, add garlic and salt to taste.  Start small and add a little bit at a time.  We usually add in the salt first because I know how much we like to use.  Then add the garlic to taste, depending on how much of the ingredients are all in.  Give the mitxture a few final spins and waaallllaaaaahhh! Best 4-Ingredient Guac!

Lot of recipes try and go overboard or add in crazy things.  If you want some spice you can add in some paprika or jalapions which are a nice touch.  Traditional guac includes tomoatoes and onions but in my experience I prefer the bell pepper to the tomatoe for the sweetness and crunch.  Also, the onion to me is strong and if a little spice is wanted, the jalepinos or paprika is better for our pallets.

 

Have fun with this one and let us know how it goes!  Any suggestions?

Happy Prepping!

Meal Prep Sunday: Amazing Paleo, Keto Friendly Sliders

Who doesn’t love meat and taters?  It’s a trick question because everyone, loves meat and taters, RIGHT!?!  Yea, I just made up this statistic, 100% of the world love meat and potatoes, especially together, how you like that math (haha!)?

Most of our meals are quick and easy and we try and stay under 20-30 minutes total. So, just and FYI to get the crispy sweet potato slices we wanted, we left the sweet potato in the oven a little longer.  This brought the total time up to about 45-50 minutes but you don’t have to do this to make them extra crispy as we did.  Let’s get to it shall we?


INGREDIENTS:

  • 1-3 Sweet Potatoe(s)
  • Avocado Oil or other high heat oil
  • 6oz. Steak (other meat)
  • 1 Kale leaf
  • 1 Avocado
  • Spices
    • Sea salt
    • Black pepper
    • Steak seasoning or any other desired, if needed

PREP:

  1. Preheat oven to 450 degrees fahrenheit.
  2. Slice potatoes into 1/4 to 1/2 inch pieces for your buns.
  3. Place slices in a mixing bowl and add high heat oil. (We use about 2 tbsp per potato but we also eat a low/moderate carb, high fat diet so take that into account.)
  4. Bake potatos for 20-30 minutes depending on your oven.  Ours usually takes about 25 minutes to be pretty well done.  Then place oven on broil (low) and broil for a final 5-10 minutes.  We like ours really crispy so if you do not then you will want to shorten the time.  Also, note if they are blackening then you may want to take them out or shorten the time.


While the potatoes are in the oven…

  1. Place in a skillet 6oz. steak on medium low to medium.  (We cook most things on a lower temp for a longer time.  Yes, it doesn’t get done as quick but it also preserves the meat quality and hopefully as many nutrients as possible.)  Cook the steak to your desire temp, ours being medium rare.  *A quick reference from marthastewart.com says you can cook on high heat for a great rare or medium rare steak in under 10 minutes.
  2. Add seasoning.  For this we just used a pinched cracked black pepper, sea salt and cumin.
  3. Once done, let cool then pull or cut apart into smaller pieces.


Finally…

  • Open advocado and slice into 1/4 pieces per half and grab the kale leaf and tear into smaller pieces for the topping.
  • Place potato slice down, add 1-2oz of meat
  • Add bits of kale and place 1-2 pieces of the avocado halves on top.
  • Lastly, add the top piece of the potato slice and now you hav your samwhich.
  • NOW, take a big ole’ bite!

This recipe is super fun and doesn’t take a long time considering the amazing flavors and taste it packs.  You can also, season anything to your likeing and even experiement adding different seasoning and spices to the potatoes and meat.

*A great side dish with this is a summer salad or even some satueed veggies like squash, mushrooms, and green peppers.

Happy Cooking!

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! 

Meal Prep Sunday: Wrap It Up!

We know you’re super busy so we don’t spend 3 paragraphs on Sundays introducing you to the topic.  Instead, we just want you to simply be able to look at the overview, find the ingredients and get right to the prepping.  It’s summertime so that means fresh produce so, this week we are talking wraps!  Here’s the what, why, and how quick and simple.

*Quick reminder we don’t always use exact ingredients.  We use pinches and handfuls more so than tablesspons and cups when it comes to cooking.  With baking we are a little more cautious though.


WHAT?

Salmon Lettuce Wraps.


Ingredients:

  • 3oz. Salmon (Fresh, Wild-Caught)
    • We ususally bake on 300-325 degrees for 20-30 minutes.
    • You can replace with another protein if fish isn’t your thing
  • 1/2 serving of Organic Black Beans

 

  • Grapes – few chopped in half (like 10 halves per wrap)
  • Handful of spinach
  • 1/2 serving of almonds
  • Celery chopped fine (load it up)
  • Big ole scoop of fresh avocado
  • Lettuce wrap- romain, leaf, swiss chard, collard greens (works the best)

 

  • Dressing: Organic Extra Virginina Olive Oild & Apple Cider Vinegar
    • We use a 1:1 raito (~ 1 tsbp each)
    • You can play with this to taste and also substitute a different vinegar or oil
    • Ex.) Avocado oil and baslamic vinegar
  • Pinch of sea salt
  • Fresh Parsley — big flavor comes in a few bunches

 

Directions:

Not to much to this one so no pics needed.  Just layout the ingredients, place in wrap, and bit down haha! 

  1. Place lettuce wrap on plate
  2. Load up ingredients
  3. Roll tight
  4. Consume and enjoy!

 *Collard greens seem to work the best for actually wrapping up like a buritto.  Leaf lettuce or romain make more of a taco type meal.  Either way it’s still delicious.  

Sides:

You’ve got a good bit of greens already so no need for a salad here.  But, this does go great with a side pico de galo, summer salsa, summer slaw, or a serving of fresh fruit.

Have fun with this one and let us know what you  make?  Have any tweeks or suggestions to this recipe?  Hit us up and let us know!

 

 

 

 

Cheers Daddio! (3 min, Click Here)

Hey everyone!

I hope you had a great weekend celebrating your papa bear. My daddy is back home in Maryland while I’m in the fabulous Sunshine state… where it has been raining constantly! I wish I could have been home celebrating with him but he knows I would be if I could. Cameron’s dad was in town so we got to spoil him for the weekend. 😛
We started off with our new Saturday ritual – the Fort Pierce Farmer’s Market 🙂

Continue reading “Cheers Daddio! (3 min, Click Here)”

A Fancy Goose and Dr. Seuss (3 min, pt. 1) – Click Here

As kids, we all heard tons of cliché phrases from our parents.  So many in fact, by the time we became adults we forgot they actually meant something to us once upon a time.  We’ve heard them all so much, we even word vomit them out to others without even realizing it.  Especially, to our own children, nieces, nephews, and even grandkids.

Treat others as you want to be treated, don’t try and impress other people, be yourself, or don’t cry over spilled milk. Continue reading “A Fancy Goose and Dr. Seuss (3 min, pt. 1) – Click Here”