Tomato Mushroom Spaghetti Squash is a delicious Whole30 recipe. Whether you eat Whole30 or not, it’s a light, healthy alternative to pasta.
Here’s what you’ll need to make one “McMuffin”:
Here’s what to do:
Grab two stainless steel 3½-inch biscuit cutters, and grease the insides well with melted ghee. Place one cutter on a plate and fill it with the sausage meat. If you don’t have bulk sausage handy, just cook up some bacon. I just Instagrammed a photo of a Bacon Egg “McMuffin” this morning—and if you’re not already food-stalking me on Instagram, you really should. (You can also easily make your own bulk breakfast sausage. Here’s Jen Cereghino’s recipe. I also have a Maple Breakfast Sausage recipe in my first cookbook.)
Gently press the meat down to uniformly shape a sausage patty.
Heat a skillet over medium heat and add a tablespoon of ghee. When the fat is shimmering, add the patty to the pan. If you really want the patty to keep its perfectly round shape, you can keep the mold on until the cooked patty shrinks away from the sides. Then, lift it off and away.
Clean the biscuit cutter and grease it again.
Fry the sausage about 2 to 3 minutes on each side or until fully cooked. If your patty’s thick, you may need to cover the pan to make sure it’s cooked through. Once the patty’s ready, transfer it to a plate.
Now, onward to the eggy “buns.” Grab two small bowls and crack one egg into each. Pierce the yolks with a fork.
Heat a skillet over medium-high heat with the remaining tablespoon of ghee. (Make sure you’ve got a tight-fitting lid for this skillet.) When the ghee’s shimmering, place the two greased biscuit cutters in the pan, and pour an egg into each mold.
Season the eggs with salt and pepper to taste. Then, add ¼ cup water to the skillet (outside of the egg molds), making sure not to splash the eggs.
Turn down the heat to low, and cover the pan.
Cook the eggs, covered, for about 3 minutes or until cooked through.
Transfer the eggs to a paper-towel lined plate. One easy way to do this is to slide a spatula under the mold as you tilt it up while wearing a heat-resistant glove.
Assemble the faux-“McMuffin” by sandwiching the sausage patty in between the two egg rounds.
If you’re feeling old-school, you can eat the sammie as-is, or wake up your palate with a squiggle of sriracha.
But my favorite addition to this breakfast burger? A big dollop of homemade guacamole.
Once you’ve gussied up your “McMuffin,” pick it up and chow down!
Thanks for this AMAZING meal idea nom nom paleo! Go to her site to see this recipe and some pics of the process!
Here’s a dip that is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon.
This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of using grain-filled crackers or chips, you’ll be saving yourself the guilt while enjoying delicious, creamy and crunchy goodness! Enjoy!
Fire Cider: Health Tonic ,detox and Immunity Booster
Let me count the ways:
How’s your diet going during the holiday season? Are you resisting temptation or giving in? Are you getting your workouts in or making excuses about not having enough time?
Are you working on your personal development? Your relationships? Your finances? Or putting it off til tomorrow? Waiting til New Years like those who will never even come close to reaching their goals?
New Years resolutions don’t work and whatever lies you’re telling yourself, it’s time to make some changes NOW.
As part of our program we believe in goal setting from a standpoint of having something to shoot for. The problem that most people make is that they focus on the OUTCOME: “I want to lose weight”, “I want to make more money”, “I want better relationships with friends and family members”. All of these focus on the end goal, reaching the peak of the mountain, winning the championship or whatever other catch phrase you want to use.
“Do Your Job” – This has been the mantra of one of the greatest sports dynasties in recent history, the New England Patriots. Why? Because it focuses on what needs to be done today, to get the greatest output for today. Great days stacked up lead to great weeks, great weeks turn into great games and those turn into the opportunity to play for the ultimate prize. The Patriots locker room is famous around the NFL for the “Patriot Way”. What is the way? They focus on the PROCESS of giving everything they have for that day and the pursuit of excellence. Are they perfect, nope. They lose games every year but their commitment to the PROCESS is what has enabled them to win 5 Super Bowls.
How does this pertain to you? Well, that’s really up to you. Where do you want to be in 90 days from the standpoint of health, wealth/career, social, spiritual and family? Pick 3 areas that you want to work on and ATTACK those 3 areas for the next 90 days. Let’s take the example of health as that is the area of expertise for us.
What is the PROCESS that you will follow? What are the daily activities that will lead to a healthier and happier you? Will these activities become part of the fiber of you or is it the latest quick fix to lose 20 pounds as fast as possible. Losing 20 pounds is the OUTCOME, an example of the PROCESS looks something like this:
These are 5 relatively simple PROCESS goals. From an exercise standpoint, just showing up is half the battle.
Do #1 90% of the time over the next 90 days and watch your strength and stamina improve.
Do #2 90% of the time over the next 90 days and watch your recovery from exercise and your mood improve.
Do #3 90% of the time over the next 90 days and watch your energy levels improve and cravings decrease as your body no longer becomes dependent on sugar for its main fuel source.
Do #4 90% of the time over the next 90 days and see how your mood changes and notice patterns in sleep improve.
Do #5 90% over the next 90 days and watch how everything improves: body composition, mood, mental clarity, focus, etc.
Over the next 90 days give yourself 5 PROCESS goals to follow, follow them 90% of the time and see what happens. Once you’ve made these PROCESSSES part of your daily fiber, dig a little deeper into the finer points of training, nutrition and recovery if you want to, if everything is moving along fine, keep it up and focus on another area of life with these same PROCESSES.
This may be a major shift in how you think about your health goals or you may be currently working through these. Focus on the PROCESS and being consistent with it (90%) and see what happens.
Cauliflower rice is a great low-calorie dish to have in your arsenal especially if you are eating low-carb. Super low in carbs, yet such a satisfying dish you will forget it's made from a vegetable and not a grain. There are two reasons I opted for roasted riced cauliflower in place of sauteed: 1) more flavor and 2) better texture.
· 1 pound ground chicken
· 1 large ripe avocado - cut into chunks
· 1 chopped clove of garlic
· ⅓ cup Panko crumbs or Almond meal
· 1 minced Poblano or Jalapeño pepper (optional but recommended)
· ½ teaspoon salt
· ¼ teaspoon pepper
Add all ingredients to a large bowl and toss gently.
Shape into desired size patties and grill inside or out!
Do you often times feel unmotivated or that you lack willpower?
Do you often think something is wrong with you because you just can’t muster up the motivation to do some of things you know you should be doing… like working out and eating healthy regularly?
The good news is there is no such thing as being unmotivated. We are all motivated by something whether we realize it or not. Also, we do not have an endless supply of willpower. Willpower can help us get some momentum going but ultimately it will be setting a PLAN, following a PROCESS, and developing lifelong HABITS that will sustain us to live longer, healthier and happier lives.
One-Pan Healthy Sausage & Veggies
· 2 small (1 cup) red potatoes, cubed
· 3/4 lb. green beans, ends trimmed
· 1 large head of broccoli (1 and 1/2 cups), chopped
· 2 large or 6-7 mini (1 and 1/2 cups) sweet bell peppers, chopped
· 9 oz. sausage (substitute chicken sausage for a lower fat version)
· 6 Tbsp. extra virgin olive oil
· ¼ tsp. red pepper flakes, optional
· 1 tsp. paprika
· 1/2 tsp. garlic powder
· 1 Tbsp. dried oregano
· 1 Tbsp. dried parsley
· 1/4 tsp. salt
· 1/4 tsp. pepper
*Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese
1. Preheat the oven to 400 degrees F.
2. Line a large sheet pan with foil or parchment paper.
3. Slice sausage like thick coins.
4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat.
5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.
7. Enjoy with rice or quinoa and fresh parsley if desired.
Many of us have come across people who have lost weight and kept it off for a long time (at least 2 years). Some have lost twenty pounds and some have lost two hundred pounds. Barring any sort of medical procedure, most of these individuals will tell you that they changed their eating habits and embarked on an exercise journey. In other words, they made it all part of a lifestyle change.
If we use exercise as an analogy to nutrition, you most likely wouldn’t go from sitting on the couch to all of a sudden training for a marathon. I’ve seen this process start and end very quickly with many, many people as they get frustrated or possibly hurt by trying to do too much too soon and now following a process and consistent habits. We can start by building a habit of walking 30 minutes every day. Eventually that 30-minute walk turns into a walk/jog, then a full on jog. Add in some bodyweight strength training and then that builds into a habit of training with free weights 3 days a week and viola! We have the foundation for a very good exercise program that can be built upon for marathon training.
Now let’s look at nutrition. Jane (or Joe) has just finished off the last of the pumpkin pie (now their second piece of the day) and washes it down with a glass of wine, or two. Normally not a big deal on Thanksgiving Day, but it’s now March! They vow that this is the end and tomorrow starts the new “diet” of fasting in the morning, measuring out all of their food, taking fish oil caps, taking cream out of their coffee and not eating anything after 8 pm. This looks very much like the person trying to go from zero exercise to running their first marathon. No foundation of good habits and processes to build upon.
Cleanses, intermittent fasting, fasting (for more than 16 hours), carb cycling and other “diet” strategies have their place in a healthy program and relationship with food. Most of the time these strategies are used to increase athletic performance or decrease body fat (below what is considered a healthy range). These approaches can last from a couple of days to 3 months depending on what you are looking to achieve. The problem lies where we try to do these approaches as a “lifestyle”. The long-term psychological and physical side effects can be extremely detrimental. These include but are not limited to:
Our recommendation is to use advanced techniques listed below and when you have mastered the basics and do it consistently, then, and only then should you practice with other advanced areas of nutrition and do it for a short time period to see how your body and mind respond.
Food Choices – eat mostly non-processed foods with at least 5 servings of vegetables and fruit throughout the day. Meet basic macro and micronutrient needs by getting lean protein, plants and healthy fats at every meal. Stay hydrated by drinking mostly non-caloric beverages throughout the day.
Exercise – Do 30 minutes of exercise at least 5 days per week. 3 days should be breaking a sweat. Do resistance training.
Recovery – Sleep 7-9 hours per night
Life Skills/Environment – Plan and prepare meals, establish clear priorities and boundaries (no, eating birthday cake for your bosses birthday is not a priority). Create and maintain a supportive environment. Make thoughtful, informed choices (if it’s coming out of a box or package – you better know what those ingredients are). Ensure that good options are available and convenient.
Mindset and Psychology - Have a growth mindset – know that where you are today didn’t happen overnight and where you want to go won’t either, work to continually improve. Repeat a quality process – find something that works well and see if you can continue to repeat that in other areas or improve upon it.
Once we have these foundational processes in place, we’ll have set ourselves up for success for the long term. We’ll have built a process of habits that lead to long-term health and wellness.
“We are what we repeatedly do. Excellence, therefor, is not an act, but a habit”. – Aristotle
If you’d like more information or would like to learn about how we run our nutrition program, Precision Nutrition, please reach out to us.
We often do this when we think about planning for meals during the week. We're too busy with kids activities, work and other life chores that come up. The truth of the matter is that when we take time to plan and prepare ahead, we actually save ourselves time (and usually money). We take one trip to the grocery store rather than three to five. We no longer have to drive to pick up our lunch or take more time during the day going out to eat.
· 1 pound pancetta, diced
· 2 tablespoons fresh thyme leaves
· 1 tablespoon fresh rosemary leaves
· 3 garlic cloves
· 4 center-cut pork chops, each about 2 1/2 inches thick
· Kosher salt and freshly cracked black pepper
· 3 tablespoons olive oil
1. Preheat the oven to 400 degrees F.
2. In a food processor, combine the pancetta, thyme, rosemary and garlic. Pulse until the mixture is finely ground. Set aside.
3. Make sure the pork chops are at room temperature, then liberally season them with salt and pepper on both sides.
4. Heat the canola oil in a large oven-safe skillet or grill pan over high heat. When the oil is hot, sear the pork chops for about 2 minutes on each side.
5. Stick the pan in the oven to finish cooking the pork, 5 to 6 minutes. Depending on your oven, of course, and the thickness of your chops, this should result in a medium to medium-well chop, still slightly pink in the middle. If you prefer a more well-done chop, add a minute or 2 to the cooking time.
6. While the pork chops are in the oven, heat a large sauté pan over high heat. Add the pancetta and herb mixture. Turn the heat down to low and continue to cook the pancetta, stirring continuously to break up any large chunks, until all the fat is rendered and the pancetta is crispy, 8 to 10 minutes.
7. Serve the pork chops topped with the crispy herbed pancetta and rendered fat.
8. Serve while hot and bubbling!
I like a good challenge. Whether it’s starting a new project at work, a new training program or a new nutrition program, a new challenge will motivate us to get the ball rolling and inspire us to reach new heights. We frequently run nutrition challenges in our studios because we know that it provides the necessary spark that some people need, we share the enjoyment (or suffering) with others as we work in a group to encourage each other. We also know that "the challenge" will only last for so long. Read on to find out how to start your nutrition journey that will LAST!
Nutrition is a funny thing. Somebody finds something that works for them and then that ONE program is the only way to see success and they are going to shout that from the rooftops. On one end I think that’s great. Everyone should find something that works for them and as long as it is sustainable long term, they should stick with it. The problem in this situation is that what works for one person may not work for another. Read on to and out more about finding success in nutrition!
1 – Manage your time – this can be two-fold. 1 – you will free up more time during your week by having food with you and ready to go. No more wondering what you will eat for lunch each day or having to go out. 2 -Meal prep can happen while you’re doing other things like catching up on emails, watching a game at home or reading your favorite book.
2 - Portion Control – prepping food ahead of time allows you to control your portions and sets you up for success when eating out. For example: we want to make sure that we’re eating healthy fats every day from sources like olive oil, coconut oil and walnuts. While these fats are great for our body, they are calorically dense and we can overdo it. Measuring out fats for the day will make sure that we stay in a healthy range to manage weight and body fat. Many times when we eat out, portions are larger than what we actually need even when it’s coming from healthy sources. Food prepping gives us a visual reference to come back to so we know if we should be bringing some of that meal home for later.
3 – You can start small – Just like any other journey, we begin with the first step. You don’t need to prep all meals of the day. Let’s say you struggle with breakfast. You can make a big batch of egg cups (egg muffins) for the week and have a few each morning. Once this has become a part of your routine, start to experiment with different recipes or move on to another meal.
4 - You can enjoy food shopping, or at least make an adventure out of it. – When you have recipes and a shopping list in hand, time spent food shopping can be cut in half and you won’t come with food items that won’t help you get to your goals. After a while, add in some new items outside of your normal list. Experiment with new fruits and vegetables and try preparing different meals ahead of time. Tired of eggs? Give chicken sausage a try. Try a high protein vegetarian meal with beans instead of animal protein.
5 – Win the mental game! – There is freedom in structure. You wouldn’t get started on a road trip without knowing where you’re going, right? Meal prepping is GPS for your nutrition plan. This doesn’t mean that you won’t come against roadblocks, but when they do happen, you’ll have a detour planned. Let’s say you meal prepped some steak, sweet potato and asparagus for dinner but then got called for dinner meeting. You can exchange like for like with a lean protein (chicken, fish, lean meat) healthy carbs (small baked potato or double veggies) at the restaurant and stay on track!