A Delicious Deviation

Filed under: General Health, Nutrition, Recipes

For my wife and I, Sunday mornings are often a departure from the norm. Every Monday through Saturday we are up early, making the same breakfast, doing the same things, you know, in our routine. Sundays however, allow for more time and creativity, and this is where meal experiments can really shine (or fail, but at least it was worth a try).

This past Sunday Anna and I were not in the mood for eggs, so we popped open our copy of the Gourmet Nutrition Cookbook, and perused the breakfast options, looking for something interesting. Lo and behold, we stumbled across a delicious french toast and parfait recipe that looked absolutely awesome.

Since we didn’t have every single ingredient, and you know I am going to modify it anyways, we made that recipe BSP style. It called for some whole grain bread to be cut into 1-inch squares, so we used some sprouted grain Ezekiel bread. We mixed that with some omega-3 eggs, and added cinnamon, nutmeg, and cloves. Top it off with a little maple syrup, and it was awesome.

The parfait portion called for cottage cheese, yogurt, and strawberries among other things, and we didn’t have any of it. So instead we subbed in plain Greek yogurt for the cottage cheese and regular yogurt (and added a packet of Truvia for a little more sweetness), used blackberries for the strawberries, and it to was incredible.

The point of this post is to show that eating healthy does not have to be boring or monotonous. Too often people get stuck into healthy eating ruts, including me, where they eat the same meals over and over and over again. Variety is the spice of life, people. Continuity certainly has its place, but there is something to be said for stepping outside your comfort zone and trying a new recipe and just seeing what happens.

In the end it was a phenomenal breakfast, not only did it taste great, it looked the part too.

For more recipes like this, definitely check out Gourmet Nutrition and the complete Precision Nutrition System.

Vanilla & Berries Delight

Filed under: General Health, Nutrition, Recipes

As many of you know I used to eat cottage cheese like it was my job, often twice per day. I had a recipe that I ate nearly every single day, and I loved it. Now that I have cut back on my dairy consumption, and no longer really eat cottage cheese, this delicious meal was no longer an option.

So I have decided to do something about it. I have created a non-cottage cheese smoothie version, which I personally think is absolutely delicious. If you love vanilla and you love berries, you will absolutely love this smoothie.

Vanilla & Berries Delight

• 6-8oz unsweetened vanilla almond milk
• 1 scoop vanilla protein
• 1/2 cup wild frozen blueberries
• 1/2 cup frozen raspberries
• 1 tbsp milled flax seed
• 2 tbsp chopped walnuts
• ice cubes as desired

Now if you are a guy who needs a few more calories than this provides, then I would add in 6oz vanilla Greek yogurt, and maybe bump the flax to 2 tbsp and the walnuts to 1/4 cup, or you can just do any one of those things, depending on your needs. You could also add in some old-fashioned oats or quinoa flakes if you needed to bump up the carbs.

If you are a woman, or anyone looking to keep calories lower, you could keep it as is since it is only about 360 calories, or you could cut walnuts down to 1 tbsp and berries down to 1/4 cup each if you really needed to.

The point is, do not be afraid to make changes or experiment based on your needs and desires. Enjoy!

PS – A lot of you have requested that I add a Recipe Categories feature. Well take a quick peek to your right, as it is finally here. As I continue to blog I will add old recipes to that category as well, so that way all of my recipes will be much more easily found!

Saturated Fat and Chocolate Cherry Bliss

Filed under: General Health, Nutrition, Recipes

An interesting tidbit came across my path today, as one of my favorite bloggers announced the release of a meta-analysis by one of the most prominent lipid researchers in the entire world, Dr. Ronald Krauss. The meta-analysis looked at the observational studies evaluating the link between saturated fat intake and cardiovascular disease. Surprise, surprise they found absolutely no link between the two, quoting:

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”

To check out the study for yourself, click HERE.

After 40 years of bullshit advice, is the medical community finally going to come around? We shall see.

Finally, I want to leave you guys with a nice smoothie recipe for the weekend. I “borrowed” and modified this from the new Warp Speed Fat Loss diet template, so if you are a cherry fan, take note!

Chocolate Cherry Bliss

• 6oz unsweetened vanilla almond milk (or unsweetened chocolate if you can find it, or water)
• 1/2-1 cup frozen dark cherries
• 1 scoop chocolate protein powder
• 1 tbsp chia seeds
• 2 tbsp walnuts
• ice as desired

This is absolutely delicious, and is a great treat if you are craving something a little sweet at the end of the day. You could spice it up even more and add 1 tbsp raw cacao nibs as well.

Have a great weekend everybody!

Smooth Strawberry Dream

Filed under: General Health, Nutrition, Recipes

Recently a few CP clients have been experimenting with the new Warp Speed Fat Loss protocol. I of course have been helping them with the dietary portion, and with one client in particular completely creating my own version of the diet for her, to better suit her needs.

Looking over the new protocol is always fun because Mike Roussell always comes up with some simple, convenient and tasty recipes that nicely fit a lower-carb diet. Mike did not disappoint (he was also the inspiration for my pumpkin pie smoothie). Here is a new, smooth and incredibly easy recipe Mike put together, lightly modified by me (I can’t help myself, I put my modifications and optional add-ons in the gray font, depending on needs/desires/calories).

Smooth Strawberry Dream

• 1 cup plain 2% Greek yogurt (he wanted non-fat, but I prefer the 2%)
• 1 cup fresh or frozen strawberries
• 3 tbsp organic coconut milk
• 1-2 tbsp chia seeds (works better than flax here, more neutral taste)
  
• 1 scoop vanilla or strawberry protein powder
• 1 packet Truvia if desired
• ice cubes

Here are the Nutrition Facts for the Smoothie in its original form: Calories 335  Fat 16.5 grams  Carbs 22.5 grams  Fiber 4 grams  Protein 24 grams.

For my modified version with the protein and chia seeds: Calories 524  Fat 22 grams  Carbs 34.5 grams  Fiber 10 grams  Protein 47 grams.

You can modify the original as needed or desired. Maybe you just want to bump protein up, so you just add in 1/2 scoop of protein, which also provides a nice flavor boost. Maybe you just want to add a packet of Truvia to the original to sweeten it up a little. Whatever the case may be, this smoothie gives you a delicious and nutritious starting point, that can be taken in a number of directions to meet your goals and desires. Enjoy!

Vanilla Pumpkin Pie: The Best Smoothie Yet?

Filed under: General Health, Nutrition, Recipes

I have really been coming up with some absolutely awesome smoothie recipes lately. I have my World’s Greatest Smoothie pretty much daily, and a client of mine gave me an fantastic recommendation for a similar option. I actually can’t believe I didn’t think of it first.

For a long time I had a pumpkin/cottage cheese/protein powder combination that was to die for. I haven’t had it in quite a long time actually due to the fact that I am trying to greatly reduce my dairy intake to pretty much just Greek yogurt, pastured butter and some occasional cheese consumption. I used to rock 2 cups of cottage cheese per day, pretty much every single day. Now that this has changed, I have been adapting many of my dairy-based recipes to follow suit.

This recipe tastes like vanilla pumpkin pie, it is absolutely phenomenal.

Vanilla Pumpkin Pie

• ~6oz unsweetened vanilla almond milk
• 1 scoop vanilla whey protein
• 1/2 cup canned pumpkin
• 2 tbsp chopped walnuts
• 1 tbsp milled flax
• cinnamon to taste
• nutmeg to taste
• ice cubes
• Blend & Enjoy!

On a side note, Dr. John Berardi and his Precision Nutrition team are again opening up spots for their Lean Eating Program. This program is unbelievable and has a proven track record of success. In fact two Mondays ago, Dr John Berardi and the folks at Precision Nutrition wrapped up the previous $20,000 Lean Eating Program.

According to Dr Berardi, over 10,000 pounds were lost during the contest.  And, as of today, photos of the finalists have been posted online.

Whether you’re looking to kick off a body transformation of your own.  Or whether you’re in the process of accomplishing an awesome transformation, the photos are sure to provide you with some serious motivation.

So click here to check out the male finalists:
http://www.precisionnutrition.com/cmd.php?pageid=890528&u=www.precisionnutrition.com/10k-male-winner

And click here to check out the female finalists:
http://www.precisionnutrition.com/cmd.php?pageid=890528&u=www.precisionnutrition.com/10k-female-winner

Plus, if you have a second, feel free to vote for your favorites.  It’s your vote that’ll help determine who walks away with $20,000 of Dr Berardi’s money.

Keep your eyes peeled for when they announce the new Lean Eating Program opening its doors for applicants.

Sweet Blogs and Sweet Potato Fries

Filed under: General Health, Nutrition, Recipes, Training

Since today is my day off from CP I have actually found some time to catch up some reading, and I have come across some really top-notch stuff that really piqued my interest. These articles are pretty straight forward, nothing overly complex and is stuff that you can put to use immediately, which is always nice. Enjoy!

1. Butyric Acid: An Ancient Controller of Metabolism, Inflammation and Stress Resistance by Stephan Guyenet. Like I have noted many many times before, I think Stephan posts some of the best and most interesting info on the web. This blog is no exception. Though the title may sound a little weird, like what the hell is butyric acid? Butyric acid is a fatty acid found in butter (especially pastured butter), hence the name. It is also made by the bacteria in your large intestine. They feed on fiber and make this awesome substance. Read it to find out more.

2. 5-HTP and Fat Loss: Is Turkey the Next Big Supplement by Helen Kollias on Precision Nutrition. 5-HTP is a metabolite of tryptophan, that little amino acid found in turkey (and in larger amounts in many other foods) that aids in sleep. Helen covers a study that shows supplementation of 5-HTP can actually aid in weight loss. For those of you who have trouble sleeping, Biotest makes a product called Z-12 in which the main component is 5-HTP. It is expensive, but it absolutely aids in sleep, and apparently is a minor fat loss aid. Good to know.

3. The Truth About Kids and Resistance Training by Eric Cressey. Eric covers a lot of ground and really shows how a properly created and supervised training program will help improve child development, and will not stunt growth. He also points out that resistance does not have to equal weights, body weight exercises are a great way to start. Most of all he stresses fun!

4. Only One Body by Mike Boyle. This blog post is absolutely fantastic. If this blog doesn’t make you want to exercise and take care of yourself, then I don’t know what will. The big points are that no matter what, you will spend time and money on your health. Do you choose to spend that time and money on eating right and exercising, or on doctor’s visits, cardiologists and plastic surgeons. The choice is yours.

To wrap up the week I am going to leave you with another awesome recipe that my wife concocted just the other day.

I have been on a sweet potato kick lately, and Anna really loves sweet potato fries, so we decided to make our own. We simply peeled, washed and chopped two sweet potatoes. We then tossed them in a large freezer bag and mixed them with approximately (we didn’t measure anything) 2 tbsp melted pastured butter, 1 tsp (maybe less) cinnamon, a dash of Redmond Real Salt sea salt, and some Montreal Chicken Seasoning. We then broiled them for about 10-15 minutes, or until done. They were absolutely awesome!

Oddly enough, that recipe ties in beautifully with the butyric acid post by Stephan. Each sweet potato provides about 3-4 grams of fiber, with about half of that being soluble, which is more likely than insoluble fiber to be fermented by the gut into butyric acid. Pastured butter is also a rich source of butyric acid, with the 2 tbsp providing about 1 gram of it. Though it may seem odd, the cinnamon also contributes to this point as it provides about 1.2 grams of fiber as well (though I could not find how much was soluble vs insoluble). Needless to say in conjunction with some pre-chopped and frozen lean beef (that idea is awesome) and 1/2 bag of frozen mixed veggies, it was an absolutely fantastic meal.

Have a great weekend folks!

Hot Food on a Cold Wintry Day

Filed under: General Health, Nutrition, Recipes, Training

Before we get started, I wanted to give you a quick heads-up that Mike Boyle will be running a sweet deal on Functional Strength Coach 3.  From today until Midnight Friday, you get free shipping! This is an absolutely fantastic resource and I’d strongly encourage you to check it out. Click here to check it out.

I know as of late I’ve been posting a lot of recipes and maybe slightly less content. I’ve just been coming up with or coming across some really awesome, easy to apply recipes that I just want to share with you guys. I promise there is plenty of content in the works.

So as I mentioned many times before, my wife has had some pretty awesome recipes that we have utilized to great effect. Today is no exception. First up is her awesome beef stew recipe. We made this recipe for my parents when they visited our apartment for the first time. They absolutely loved it, and my mom has made it at home on her own. This one is a little more time intensive, but awesome on a nice cold wintry weekend day.

Irish Beef Stew

Ingredients:

• ¼ cup extra virgin olive oil
• 2 pounds of lean beef, cut into 1-inch pieces
• 6 garlic cloves, minced
• 8 cups of canned beef broth
• 2 tablespoons tomato paste
• 1 tablespoon sugar
• 1 tablespoon dried thyme
• 1 table Worcestershire sauce
• 2 bay leaves
• ¼ stick pastured butter
• 1-2 pounds russet potatoes, peeled and cut into ½-inch pieces
• 1 large onion, chopped
• 2 cups carrots, ½-inch pieces
• 2 cups baby portabella mushrooms cut into quarters

Directions:

1.  Heat oil in a large heavy pot over medium-high heat.  Add beef and sauté until brown on all sides (about 5 minutes).  Add garlic and sauté 1 minute.

2.  Add beef broth, tomato paste, sugar, thyme, Worcestershire sauce and bay leaves.  Stir to combine and bring mixture to a boil.

3.  Reduce heat to medium-low, then cover and simmer 1 hour, stirring occasionally.

4.  In another large pot, melt butter over medium heat.  Add potatoes, onion, carrots, and mushrooms.  Sauté vegetables until golden, about 20 minutes.

Add vegetables to beef stew.  Simmer uncovered until vegetables and beef are tender, about 40 minutes.  Discard bay leaves before serving.  Serves 6.

Liquid Reese’s & Banana

Filed under: General Health, Nutrition, Recipes

So a couple of weeks ago I posted a smoothie that I proclaimed to be the World’s Greatest Smoothie. Obviously that was a little bit of hyperbole, but it is a truly delicious, healthy and convenient smoothie.

This week I am posting another absolutely amazing smoothie certain to satisfy any chocoholic’s desire. While I love vanilla protein powder as I find it much more versatile for smoothies and such, some people just have a love affair with chocolate that can not be satisfied with mere vanilla (like my mom and my wife for example).

In honor of that, here is what I concocted. Not only is it approved by me (I like almost everything I make, so I am a little biased) but it was given a sign of approval by my more discerning wife. It is pretty much the greatest flavor combination possible, like liquid Reese’s. So without further ado:

Chocolate Peanut Butter & Banana

• ~6oz unsweetened vanilla almond milk (or hemp for those allergic to nuts)
• 1 banana
• 1 scoop chocolate whey protein
• 1 tbsp milled flax
• 1 tbsp 100% cacao dark chocolate nibs
• 1 tbsp natural peanut butter (or almond butter)
• ice cubes if desired

I am actually drinking this as I type this blog, using it as my pre-training smoothie and it really fits the bill. Again, just like the previous smoothie it isn’t designed to maximize calorie intake and pack on as much mass as possible, but if you are looking for a delicious, healthy and calorically reasonable smoothie, I would highly recommend it.

I also want to make note that Precision Nutrition is running an awesome sale on their comprehensive nutrition system, Precision Nutrition 3. It includes an all-access membership to their private Member Zone, plus a 1-year subscription to their Results Tracker program, along with free shipping, for only $99. If you are interested check it out HERE.

World’s Greatest Smoothie

Filed under: General Health, Nutrition, Recipes

Ok, so the title might be a little bit of hyperbole/subject to personal opinion, but this past week I came up with this delicious new smoothie that I have been having before I train. As you guys probably know, I am making a conscious effort to eat less dairy, with my only source being a 16oz Greek yogurt per day.

This has made my choice of smoothies more limited as I no longer personally use cottage cheese as my base. I do want to say that I don’t think some cottage cheese consumption here and there is a problem, it is just something I am trying, at least for a while.

This is a pre-training smoothie, consumed about 1.5 hours before I train, so it isn’t too large either. Without further ado:

Apple Cinnamon with a Hint of Vanilla

• 1 gala apple, cored and sliced
• ~6oz unsweetened vanilla or original almond (or hemp) milk
• 1 scoop vanilla protein powder
• 1 tbsp milled flax seed
• 2 tbsp almonds and pecans
• cinnamon to taste

Blend it all together and enjoy!

Like I said, I use it pre-training, but it is an any-time snack. If you a guy looking to pack on some serious size, this probably isn’t the smoothie for you, I have tons of other recipes for that situation. If you are someone looking to get or stay lean, or eating to optimize your health, this is a perfect and delicious option.

My Wife’s Chili

Filed under: General Health, Nutrition, Recipes

I have gotten great feedback from readers when I post recipes, so I have tried to get into a habit of providing a few recipes per month. I do have one reader though who gets on my back sometimes about my recipes. My wife (it is still a little weird saying that!). Anna is often the inspiration for many of my recipes, and she likes to point out that I take credit for some of her recipes that I just slightly modify (which is true) so now I am giving her a little love.

Anna is also a pretty good cook. She makes a damn good beef stew, the Blueberry Apple Crisp was originally her recipe that we just tweaked, and today’s recipe is all her. This is one of my favorites, and I work on her to make it nearly every week.

Chili is one hell of a flavor combination. Combining meat, veggies, beans, and spices to make an aromatic and delicious explosion of awesomeness. This meal is great served anytime, and for those of you out there trying to keep carbs lower, it is great for post-training. High in protein, fiber, veggies, and flavor and delicious hot or cold, this is one that can be enjoyed by almost everybody at anytime. Ideally ingredients should be pastured/grass-fed/organic. If you only had to pick one, I would choose pastured/grass-fed meat over organic veggies any day.

Without further ado:

Anna’s Chili

Ingredients:

• 1-1.5 pounds lean ground beef (90-93%)
• 1 tablespoon extra virgin olive oil
• 2 onions
• 2 green peppers
• 2 cans stewed or diced tomatoes (14.5 ounces each)
• 1 can tomato sauce (16 ounces)
• 1 can light red kidney beans (15-16 ounces)
• 1 can dark red kidney beans (15-16 ounces)
• 1 can chickpeas (15-16 ounces)
• 1 small can of corn (7 ounces)
• 2 tablespoons of chili powder

Directions:

1. Cook the beef, onion, and green pepper in large skillet coated with the olive oil, over medium heat. 
2. In a large pot combine the tomatoes, tomato sauce, kidney beans, chickpeas, corn and chili powder and cook over medium heat. Do not drain canned goods – pour entire contents into pot.
3. Once the beef, onion and green pepper mixture is cooked thoroughly, add to the large pot. Bring to a boil then stir and simmer uncovered for 15 minutes.

I often bring this in to work in my glass Pyrex bowl, filled to the absolute brim and enjoy after a hard lift! It is absolutely awesome.

Later this week I will writing a post answering some questions for vegetarians and muscle gain. It is going to be a good one so keep an eye out.