Nutrition Hack Wednesday : The Ultimate Hack You’ve Been Missing.

Now, I told you this was click bait and yet, here you are ūüėā. Disclosure the picture is a dessert Erin made earlier this week and is not discussed here but I’d be more than happy to post if anyone wants it ‚ėļÔłŹ.

Today, is something different from most days. ¬†Usually, SFP gives you a piece of equipment, technology, or some other type of “hack” that can add value to your day. But today, I wanted to give you a quick word of advise wherever, you may be on your journey.

I’m a part of many different groups from basic group chats on my phone to facebook groups, and yes, even a mastermind or two. ¬†They all have a different purpose and no, not all is specific to fitness. ¬†Some are for confidence boosters, others are “think tanks” to get your mind going for your business, and finally yes, a good majority are health and fitness related.

With everyone having an opinion on health and fitness these days it’s more important than ever, to find qualified people to seek your answers from. ¬†Yes, anyone can help motivate you but not everyone understands the science behind certain things.

I am by no means saying you must have a degree or certification to mean qualified but I am saying, you should seek experience and qualifications first vs. what someone does or just looks like.

EVERYONES SELLING YOU SOMETHING.

Just scroll through your feed and see all the incredibly shredded, jacked, or ripped humans throughout the social world.

Take a quick look at his/her bio and BAM! GET JACKED or RIPPED  like me NOW!!!!!

and in 12 HOURS YOU CAN BE TOO!!!!!!!!! SUBSCRIBE NOW!!!!!!!!

ūüôĄGive me a break. ¬†If anyone of these persons is a real fitness expert they will tell you right off the bat, 21 days is garbage when it comes to BIG GOALS.

Hey, I’m all for whatever gets you ūüŹÉmoving and taking a step in the right direction but no that a quick challenge is just that, a small step to your larger goals. ¬†I get pretty upset when I see tons of people being taken advantage of this way because the sellers know you’d give anything to look just like them.

But like most of the people ūüŹÜshowcasing their bods on social media, if you want something like that, you have to work for it. ¬†In the kitchen, in the lab, and everywhere else around you. ¬†Your movement is your opportunity to reshape your body and image.

So, stop scrolling and wishing and instead, start moving!

DO IT!

The whole point of this article is to get you from the mindset of searching for the perfect diet, workout plan, detox, or whatever else everyone is trying to sell you on.

Pick something!

Literally, just pick one thing as in a type of diet or workout and try it out for 30 days with no exceptions to see how you feel.  If you feel great, awesome, stay with that.  If you feel ok then change-up a few things.  If you feel like poop, then try something else.  We (myself included) get into this mindset where we see someone else doing something or looking amazing and think oh hey! they must have the secrete.

You want to know the actual secrete?

THERE IS NO BEST WORKOUT PLAN, DIET, ETC.ETC.ETC.

The perfect plan is completely dependent on the individual, his/her goals, current biological status, and more!  What works for you in your 20s may not even come close to work whats for you in your 40s.  If you once ate pizza and never gained a pound but now look at a twix and gain 12lbs, well somethings going on now that needs to be addressed which was present before.

Instead of drooling¬†over others, why not become the ultimate detective for yourself. And of course share your experience but again know, just because it worked for you doesn’t mean it will work for the next person or anyone else in the world, for that matter.

 

FINAL WORD

Instead of working in absolutes like paleo = good/bad, high carbs = good/bad, sugar = good/bad, I believe we should be accepting of all and understand not everyone has the same goals or the same biology driven their fundamental processes. ¬†Also, youR body doesn’t really work that way so why should you.

Biologically speaking, if you ingest a substance, the substance is broken down or not broken down which typically sets off a chain of events. ¬†Your body doesn’t go, oh hey! everyone, sugar’s back, let’s close the doors on it because sugar is a bad substance.

Your body sees sugar as fuel and if you don’t need that fuel right away, the body wants to store that fuel for later use.

Problems then arise when all we keep doing is giving our body fuel we don’t need. ¬†This is why most diet plans end up working. ¬†They all usually have the same specs: eat more veggies, limit either cars or fats and then the opposite macro will be higher while your protein goal may vary depending on your exercise level and type.

What my colleagues don’t want you to know is they don’t have secrete workouts, secrete diets, or anything else you can’t easily access from the internet these days. ¬†In general, grab a simple workout plan to follow for 12 weeks.

Institute healthier eating or pick one of the many diets out there to try for 30 days. ¬†I usually suggest starting on the diet for 1-2 weeks then starting a 12-week protocol but that’s ultimately, your call.

Lastly, I will, however, suggest if you are at an elite level, an athlete, very serious about your workouts, health, etc. hands on coaching is where you need to be.  And the difference between a good and a great coach can make or break your peak performance.

*If you’d like more information, check out our programs¬†EQ-37 Athena for the ladies and EQ-Hercules for the fellas.

LET’S RETHINK FIT, TOGETHER!

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 ūüėč.   I’ll just leave it at that but this recipe turned out really well and the wildcaught salmon ūüźü tastes so much better without all the food coloring and other crud.  

Each dish cooks together for a total ‚Źį time of about 30 minutes or less which is the whole goal when I cook.  I want delicsous meals both healthy ūü•íand filling ‚úÖ in under 30 minutes.  Do I occasionally go ‚Äč

‚Äčover 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 ūüĎ®‚Äćūüć≥ 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!

Wednesday Nutrition Hack: Simple Hangover Remedy

With most people celebrating this weekend or next week for Independence Day, SFP wanted to make sure you had a plan in case you wake up the next morning feeling like fireworks are still going off in your head. ¬†Depending on several factors, even just a few beers or glasses of wine can leave us with that “foggy” feeling the next day so, we have a simple at home remedy for you.

It’s important to remember hydration is key. ¬†Water is your friend in times of hangovers but things like coconut water can be a great addition too. ¬†Our nutrition hack to hangovers though is none other than… Matcha Tea.

What is Match Tea?  

Matcha Tea is a form of green tea using the whole leaf from the green tea plant instead of a portion.  By grinding up the actual tea leaves for use, Matcha Tea contains more ECGCs (catechins), polyphenols (tannins) and L-Theanine (amino acid) than green tea.  This leads to an increase in antioxidants, more micronutrients, and the L-Theanine increase may improve creativity, learning, and memory.

¬†“All together, matcha contains 137 times more antioxidants than green tea.” ¬†–¬†epicmatcha.com

How To Make Matcha. 

A cup of tea before all the raging begins to protect your body and a cup the next morning to help it recover seems like a great idea.  You can mix as little as 1 teaspoon in 1/2 cup water and take it down like a shot or add in other flavors like lemons, ginger, spinach, etc. and make a whole concoction.

Here’s two recipes from Teaologists that will help get you off the couch and out the door the next morning.

  • Mix 1 teaspoon of Matcha with some coconut water and a pinch of salt. This will give you relief from headaches, thanks to Matcha‚Äôs caffeine. You will be re-hydrated by the coconut water and salt.
  • Therapeutic Matcha Smoothie ‚Äď to make this, you need about 2 teaspoons of Matcha, 2 cups of water, a mango (a pear will also do), 1 slice of ginger, about 2 tablespoons of lemon juice, 1 cup of kale or spinach. Blend all the ingredients and add honey/banana to taste. Add ice if you want or refrigerate the whole thing in a mason jar. Drink it throughout the day and the hangover will be gone for good.

You can buy matcha tea almost anywhere but according to health.com…

“Tea experts also warn that with matcha quality is key, and it comes at a cost. In other words, high quality, fresh, pure matcha is expensive. A low price tag can be a red flag for a poor quality product.” —¬†Health.com

… the¬†DEAL may not be worth it. ¬†This is one thing where you want to look for fresh, quality ingredients just like all¬†other foods you eat over the knock off super savings.

Foodies

We’ve all woken up the next day, rolled out of bed, and grabbed a slice of pizza or headed to a local burger joint. ¬†Although tempting, be sure and stay away from fried foods¬†the next day because it can worsen symptoms and irritate the gut. ¬†What should you look for instead?

  • Eggs
    • Contain cystein and taurine. ¬†Cystein helps breakdown acetaldehyde (why you have a headache) and taurine boosts live function
  • Bananas, dates, leafy greens
    • High in potassium (electrolyte) and can be depleted during a hard night out
  • Oats
    • Contains minerals like calcium and iron and can help neutralize stomach acid

Final Word

Matcha tea does contain about as much caffeine as a cup of coffee which can sometimes make headaches and your body feel worse due to further dehydration, among other things.  So, be aware of the whole process.  The antioxidant affects outweigh the caffeine side affects for us but make your own decision and do your own homework.

Try it and see what happens! ¬†I’ve read several articles and spoke with a few tea nerds¬†and they all agree. ¬†It works. ¬†Let us know if you try it. ¬†Did it work or make you at least, feel better? ¬†Leave us a comment below or on our social media pages (links at bottom) to get this conversation going.

Happy Training!

Cheers!!

Cam

# Core Talk

For the next few weeks, Each Monday we will be going over essential core exercises not just for a sexy 6-pack but for optimal functioning. ¬†Just because you have low body fat and can see someone’s abdominals does not mean he or she actually has a strong core. ¬†Also without offending anyone, for the most part doing crunches, bicycles, etc. does not build a strong core like functioning movements do. ¬† Continue reading “# Core Talk”

Can’t Miss Out On This APP!

You can’t¬†miss out on this!

If you workout, at all or even plan on it again, and¬†haven’t heard of this app, I‚Äôm about to change your whole workout experience with this app.

 

Continue reading “Can’t Miss Out On This APP!”