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: 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 ​
  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!

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!

 

 

Nutrition Hack: 4 Must Halves While On The Road 

On the road again!  Over the next few months this is going to be a common theme for myself. Lots of road travel which means quick workouts, on-the-go grub, and sleeping when I can 😋.

What this doesn’t mean is – an excuse to get crappy food, be lazy and say I can’t or don’t have time to workout.  Overall I know I can’t slack on all the awesome things I want to share with you during this time.  Remember, you don’t have to do anything,m… YOU GET TO! and can choose to or not to do something.  Establish your goals and then reread them at least once a week so you don’t lose site in the shuffle of your day-to-day life.

(Meal #2 at campsite!)
Here’s a small list I put together of 4 essential things I travel with or get while I’m on the road when it comes to food/nutrition.

  • 1️⃣ Nuts/Trailmix: No, I’m not talking about the ones from the gas station with M&M’s, 🙄I mean nuts and possibly some raisins or dates, if needed.  I always have a bag of walnuts, almonds, or pistachios with me. Nuts pack a great fat and protein punch with minimal carbs which means you shouldn’t “crash” after eating. Plus, nuts are pretty easy on the go and you don’t have to worry about storing them any certain place.
  • 2️⃣ Water: This may seem like a no brainer or a “duh” moment, but when you’re traveling water is essiental.  If the worst should happen and you break down or have a long time between stops, staying hydrated is very curical.  Most of us pound tons of caffeine while driving which only further dehydrates us.  So get a Yeti or similar cup that keeps water cold even in extreme temperatures.  Also, try and stay away from leaving plastic in the sun or a warm car as this can become harmful for you to consume.
  • 3️⃣ Bars: Although not the best things for you ingredient wise sometimes, these guys can come in real handy when you’re hungry and on the go or have no other source of food with you.  My favorite ones are RX Bars, Kind Bars, and Quest Bars.  RX Bars are minimal ingredients, stating no BS, Kind Bars are pretty health conscious and fat heavy, while quest bars are packed with fiber.  Depending on your diet, you may like all of them or none.

  • 4️⃣ Super Greens Powder Mix: I keep this brand around in case I haven’t been able to hit my greens for the day due to travel.  Super Greens has over 80% of your RDA for Vitamin A, 4g of fiber, and a probiotic blend.  Is it as good as the real thing? Probably not, but it’s definitely better than nothing at all… I think so anyways?!


—————————————————————————

*Bonus: Healthy options for “fast food” if you need it.

Clean Eatz

If you have one near you, grabbing some meals and packing them on ice is a great option.  If you just need something quick then they can do that too!  With so many healthier options, 🌯🥙🍳🥕🥗 I don’t think you can really go wrong here. They provide you the macro content of each meal and are huge on portion control.  If you stick to the portion sizes you’re going to be just fine but start adding in extra sauces or sides and you can pack on calories quick.  Be smart and stick to their plan!

Full discloser, I will be doing some work with this company in the near future but I’ve been a costumer for well over a year which is why I enquirered to be more involved.

Panera

Some of their food options are fantastic while others are caked with sodium and are higher calorie options due to sauces or a sandwich concactuion.  Just check out their online menu first show you know what you’re getting yourself into.  I usually opt for a 🥗 salad with 2x meat and veggies with little else on it besides a clean dressing or just lots of 🥑 avocados instead.

Chik-fil-a

If there’s not any other option then I’ll opt for the inventors of the chicken sandwhich.  I’ll get a grilled chicken sandwhich and some nuggets with possibly a kale salad.  Is it the best? No, not really.  But it is a healthier choice then the other guys and that’s the point.  Make the best possible choice for your body, mind, and sol when you can.  They as well have an online menu so check it out so you know where the calories lie.  I love their sauces but they are definitely not a great choice because of the ingredients and extra calories.  So, use these sparingly if at all.


For any choice what you really want to accomplish is:

  • Food choices with quality protein.
    • Protein will make you feel satisfied (satiated) and keep you from binging on sweeter foods.  Have you ever tried eating a pack of beef jerky and then been like wooo, I could eat 5 of those things?  Now what about a cookie?  How many of those could you eat?  This is why protein is your friend when traveling.
  • Get in some FAT. Yes, I said FAT.
    • FAT will take longer to digest  which means, hopefully, you keep from getting a sugar crash, and plus it’s good for ya if it’s a healthy fat!  This goes back to finding things like nuts and avocados BUT, be careful.  Some package of nuts have hidden ingredients like sugar.  Always read your labels!
  • Watch eating excessive sugar or things high in sugar, especially by themselves.
    • This can cause blood sugar spikes which can make you feel tired and sleepy which is no bueno when on-the-go.

Remember to do what you can when you can.  Food shouldn’t be seen as a cheat but a personal choice.  Figure out what foods make you feel great and eat more of those.  Figure out the foods that don’t make you feel so great and eat less of those.

I hope you enjoyed this article.  If you’d like to receive more articles like this by e-mail, subscribe to our newsletter on SOL FIT Project’s main page.
#GETMOVING

LET’S RETHINK FIT, TOGETHER!

Nutrition Hack: Avocado Seeds?

Have you ever heard to eat the actual avocado seed and not just the avocado? Welp, if you have you’re way ahead of me because I always assumed the seed was not to be eaten.  *I have always used the seed only to help keep the avocado fresh when I’m not using the whole avocado. (See below)

I was reading an unrelated article on wheat and came across an interesting find on avocados. I clicked the link which took me to realfarmacy.com and the headline said Avocado Seeds- Superfoods for Your Health and I was shocked.  I had always assumed the seed was in some way, toxic to humans or surely I would have heard more about the subject.

THE CLAIM 

Real Farmacy claims the seed contains oils, soluble fiber, and antioxidants. In fact, Real Farmacy says 70% of the antioxidants are found in the seed vs. the other 30% being in the skin and actual flesh of the avocado.  All they suggest you have to do is put the seed in a baggie and mash it up.  Then blend the seed to a fine grade in a food processor or other device. Now, you can sprinkle on any food item or add to a shake, maybe?

“-Some find it soothing to gastric ulcers because the seed contains antioxidants in it known as phenolic compounds. These compounds contain antibacterial and anti-viral properties, which makes the seeds effective at preventing ulcers within the lining of the digestive system.” – realfarmacy.com

And it’s not just Real Farmacy, I came across other sites with similar claims and lots of recipes for the seeds. BUT…

NOT SO FAST.

According to Health.com you SHOULD NOT CONSUME the seed of an avocado.  The body of evidence is very slim on this issue and on top of that, most of the research actually performed, uses the avocado seed extract.

Straight from the California Avocado Commission, “The California Avocado Commission does not recommend consumption of the “pit” or seed of an avocado. The seed of an avocado contains elements that are not intended for human consumption.”

I looked into other credible sources all saying the same thing, DO NOT CONSUME until more research is performed.  If you go onto pubmed.com and type in avocado seed some studies will show up but the related search button prompts you to search avocado seed toxicity.

FINAL WORD.

While I am not ruling anything out, new data and research in the future could shed more light on this subject.  For now, stick to the flesh.  Avocados contain good amounts of healthy fats, dietary fiber, antioxidants and so much more.  All of this can be consumed without running the risk of GI distress or other complications.

All you need to do is crack one open, place on your favorite food, sandwich, or make some awesome guac which will actually have an awesome guac recipe as part of our Meal Prep Sunday this Sunday.

 

Happy Training!

 

*Bonus Tip:

To help preserve an avocado if you’re not using all of it at once, cut the avocado in half and leave the side with the seed in it and place in a refrigerator safe container until you need it later.  Heads up though, even with the seed in the other half, browning will still occur pretty quickly but you should be okay for same day use.


For more information you can check out:

  1. http://realfarmacy.com/avocado-seeds-superfoods-for-your-health/
  2. https://www.ncbi.nlm.nih.gov/pubmed/?Db=pubmed&term=avocado%20seed%20toxicity
  3. http://www.health.com/food/no-you-shouldnt-start-eating-avocado-seeds
  4. https://www.californiaavocado.com/faqs
  5. https://www.californiaavocado.com/blog/march-2016/is-it-safe-to-eat-the-avocado-seed

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. 

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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.