Can you smell what the Crock Pot is cooking?


Crockpots are one of the best inventions ever. I like to start things off with controversial statements like that.

It’s so easy! You can set-it-and-forget-it, and somehow whatever you end up with always tastes amazing. Just try not to follow my set-it-and-forget-to-plug-it-in method.

It is football season at our house. My son plays and I coach his team, so we don’t get home until 830 at night. Not really time to cook dinner, eat, and shower for the early risers under our roof. So football season is also Crock Pot season.

Last year my wife did one of the greatest things ever. She went to a Wild Tree party where they made a bunch of Crock Pot meals and then froze them. We lived off those things for the whole season, it was glorious.

We got started back on the Crock Pot train with a simple, but delicious one last night. Put lean ground beef in on low until the meat is browned. Then add a diced sweet potato and black beans. You stir garlic salt in, squeeze a lime on top, and then cook that on low for a few more hours. About 15 minutes total prep time.

What is your favorite Crock Pot meal? If you are looking for some new recipes, here is a great link to check out.

77 Crock Pot Meals

The web site Greatest gives you 77 different meals you can do in the Crock Pot. It covers breakfast, lunch, dinner, dessert, snacks, sauces, even vegetarian options. Pretty awesome.

Go forth and Crock Pot my friend.

Eating Fish and a Fancy Recipe


Most of my life, I avoided fish like the plague. Even though I knew it was good for me and I would benefit from eating fish, I refused to even try it.

I still don't like the taste of fish. Or more accurately, I don't like fishy fish. Are you like that too?

I have found that there are certain types of fish and certain ways you prepare them, that can turn a non-fish eater into a fan so you too can get the health benefits from eating fish. Maybe these will help you like they did for me:

1. Type of fish

Typically the white fish seem to be the less fishy of the fish. I have tried and like: grouper, orange roughy, tilapia, cod, tuna steaks, or flounder. 2. Fresh never frozen

Even the frozen white fish tend to be a little fishier to me. If you have a place you can get fresh fish take advantage of it. 3. Cooking

As a personal preference, I have found that using citrus based marinades and grilling fish make it much less fishy. I also really like blackened fish. There are hundreds of ways to cook and prepare it, so don't be afraid to try new things! Stores also have pre-marinated fish if you are leery about doing it yourself. And if you are using the white fish, they tend to take on the flavor of the marinade rather than the fish itself.

What is your favorite fish?  How do you like to prepare your fish?

If you want to get fancy and eat salmon that is not fishy, you can try this recipe from The Fix Fat Forever Weight Loss System.

Salmon Cakes with Green Onion, Ginger and Garlic Serve over steamed or sautéed cabbage or bok choy, or with stir fried vegetables or rice. Makes 3 servings, 2 cakes each Ingredients:

  • 2 (5 ounce) cans boneless skinless pink salmon

  • 3 green onions, sliced thin

  • 1 tablespoon minced ginger

  • 2 teaspoons minced garlic

  • ¼ teaspoon salt

  • ¼ cup whole wheat panko (or breadcrumbs)

  • 1 egg

  • ½ teaspoon sesame oil


  • Combine salmon, green onions, ginger, garlic and salt in a large bowl and mix well. Add panko and egg and mix gently to combine. Form into 6 patties.

  • Heat sesame oil in a large skillet over medium flame. When hot, add salmon patties. Cook without disturbing for 4-5 minutes or until bottom is golden and crisp, then gently flip with a pancake turner. Cook an additional 4-5 minutes on other side.

  Per serving: 165 calories, 6 g total fat, 2 g saturated fat, 105 mg cholesterol, 8 g total carbohydrate, 1 g dietary fiber, 20 g protein

Too Much Information (TMI)


There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.


Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.


Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.


Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.


The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.


Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.


You can join here -->Lean and Clean Challenge


The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!

2017 Lean and Clean Challenge


“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn

“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell

If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.

That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.

It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.

Here is what is included:

-Weekly Check-Ins/Progress Tracking to keep you accountable

-Clean Eating Guide (everything you need to know)

-Meal Mapping Template (teaches you how to create healthy meals)

-Ultimate Shake Guide

-Ultimate Breakfast Guide

-Bulk Cooking Guide (great for busy people)

-Facebook Challenges

-Movement Challenges

-Meal Portion Guide

-Access to a free app so all the info can come straight to your phone

-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability

-Pinterest recipe page


I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!

The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.

Reserve your spot here -->Lean and Clean

PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.

No mo mayo

Joe sandwiches can use avocado instead of mayonnaise too

Joe sandwiches can use avocado instead of mayonnaise too


Shout out to the mighty avocado! Here are just a few of the things that make it so awesome:

-More potassium than a banana

-Lowers cholesterol

-Helps relieve joint pain from arthritis

-Good source of fiber

One great healthy take away I got from my trip to Nicaragua was using avocado in place of mayo.  A great recipe I have been using lately is Nicaraguan Egg Salad. It may have a different name, but my Spanish is very shaky so this is what I’m calling it.

Nicaraguan Egg Salad

Combine together in a large bowl:

-6 diced hard boiled eggs

-2 diced avocados

-2 diced roma tomatoes

-1/2 diced onion

-Handful of jalapeños

Sprinkle the whole mixture with lime juice Then add garlic salt and pepper to taste.   Really simple to make, tastes great, and is a healthy alternative to regular egg salad.

Get creative and think of ways you can use avocados in place of mayo. It is a much healthier option and I think you will be pleasantly surprised at how good it tastes.

Creating the perfect meal



We are all creatures of habit. One of the habits I find myself falling into a lot is eating the same meals over and over.

They are healthy (most of the time) and taste good (most of the time), but we need variety in our lives. It's just so easy to keep making you go-to meals.

I found an excellent resource yesterday from our friends at Precision Nutrition. The experts at Precision Nutrition are who I consider to be the top of the food chain (no pun intended) in nutrition coaching.

They have put together an easy to use, but very effective guide to creating the perfect meal.

You mix and match these ingredients, flavor profiles, and cooking methods to create 1000's of healthy meals. It also has a few sample meals to get some ideas flowing for you. I want to try the Thai Three Ways. Looks good and it is fun to say too.

Go check out the link to see what I'm talking about. You can also download a printable copy too. Here is the link---> Precision Nutrition

Healthy Chicken Wings and a Bonus Cooking Tip



Chicken wings are delicious. I like to start things off by dropping some hard hitting news like that on you.

Nothing like getting that sauce all over your hands, forgetting it's on there, and rubbing your eyes. Good times.


Since fried chicken wings are not that great for you, I came up with a healthier alternative. Really easy to make and tastes great too.

Here are the ingredients you need:


-Bag of frozen chicken breasts

-Wing sauce

-Bag or container of mixed greens or Romaine lettuce

-Hard boiled eggs



-Extra virgin olive oil


Put the chicken breasts into the Crock Pot (you can put them in frozen). Cover each chicken breast in wing sauce. Cook the chicken on low for 8-10 hours.


Then all you do for a quick meal is throw some of the chicken, 1 egg, a few walnuts, and raisins onto a bed of greens inside a Tupperware container. Then sprinkle in some extra virgin olive oil and shake the container to stir it all up. Boom, quick and healthy meal.


Wing sauce is not the greatest thing in the world for you. But it is better than going out for wings and fries. Also, you can adapt this recipe to fit your individual taste.


Don't like wings sauce? There are hundreds of other ways to cook chicken in a Crock Pot. Don't like eggs, walnuts, or raisins? Don't use them! Gather the things you enjoy in your salads.


Bonus tip for boiling eggs


Are you a part of society that has trouble boiling eggs? It's ok to admit! We should start our own Facebook page.


There is a new way. I walked around for years secretly ashamed I could not handle boiling eggs. No more my friend! This I can handle every time. Works perfectly, you can cook a ton of them at once, and they actually peel easier this way.


Pre-heat your oven to 325, place your eggs into a muffin tin so they don't move around, and bake them for 25-30 minutes.


Hope it helps you plan out some quick, healthy meals this week. Have a great day!

This may ruin fall for you


This is a special time of year. The weather is cooling down, leaves are changing, women begin to dress like Han Solo, and also everything becomes pumpkin spiced.


One of the more popular pumpkin spiced items is the Pumpkin Spice Latte from Starbucks. This may ruin fall for you, but that is some info you need. 50 grams of sugar...

Speaking of sugar, there is some good news! Here is a recipe from Popsugar for a healthier version of the pumpkin spice latte:

INGREDIENTS -1/2 cup unsweetened vanilla almond milk -3 tablespoons pumpkin puree -1 teaspoon pumpkin pie spice -1/2 teaspoon vanilla -2-3 drops of liquid stevia (or sweetener of choice) -8 ounces brewed coffee (or 1-2 shots of espresso) -Sprinkle of cinnamon

DIRECTIONS In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds. Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender - just process for 30 seconds or until foamy. Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon. Enjoy!

Adventure Boot Camp Cook Book



Did you know there is an official Adventure Boot Camp cookbook? So fancy.


Since I am more of a meatatarian I use it as a reference when people ask me for vegetarian recipes.


Here are two simple recipes that are delicious even if you aren't a vegetarian.


ACLT (avocado, cucumber, lettuce, & tomato) Sandwich:

1 tablespoon Dijon mustard

4 slices of Ezekiel bread

2 large romaine lettuce leaves

1 large ripe tomato, thinly sliced

2 slice of avocado

6 very thin slices cucumbers

Directions: Spread mustard on the 4 slices of bread. Layer 2 slices with lettuce leaf, 1 slice of tomato, 1 slice of avocado, 3 slices cucumbers, top with other slices of bread. Serves 2.


Marinated Vegetable Salad:

3⁄4 cup white vinegar

4 cloves, peeled and halved

2 bay leaves

3 cups cauliflower florets

1 1⁄2 cups sliced carrot

2/3 cup celery, chopped

1 can artichoke hearts, drained & halved

1⁄2 cup pitted ripe olives

1⁄2 cup sliced bottled roasted red bell peppers

2 tablespoons extra virgin olive oil

1 teaspoon Celtic sea salt

1⁄4 teaspoon black pepper


Directions: Combine white vinegar, garlic, and bay leaves in a large bowl; set aside. Combine cauliflower, carrots, and celery in a large saucepan, cover with water, and bring to a boil.


Cook 1 minute, drain; transfer vegetables to vinegar mixture. Add artichokes, olives, red peppers and oil. Mix well. Cover and refrigerate for at least 24 hours.


Drain vegetables; remove bay leaves. Season with salt and pepper.

Will keep in the refrigerator for 3 days. Serves 8.

What to use instead of mayo



I've been on mission trips to Nicaragua and have learned a lot each time. Here are a few things I've learned:

-my Spanish is terrible -the people of Nicaragua are awesome

My buddies

My buddies

-you politely ignore the eyeballs that are still on the fish that you are served

The eyes followed me wherever I went

The eyes followed me wherever I went

-if you sleep outside, rats may run through what little hair you have at night -people aren't whipping handkerchiefs around like a helicopter for fun, it keeps the bugs off of them -in recipes that call for mayo, you can use avocados instead


You may have already knowns that, but it was new to me. Avocados are a great way to get in some healthy fat, protein, and fiber.


Here is a great recipe I have been using lately that you can test this theory with. It may have a different name, but that's what I'm going with.


Nicaragua Egg Salad

Combine together in a large bowl: -6 diced hard boiled eggs -2 diced avocados -2 diced roma tomatoes -1/2 diced onion -Handful of jalapenos Sprinkle the whole mixture with lime juice Then add garlic salt and pepper to taste.


Really simple to make, tastes great, and is a healthy alternative to regular egg salad. Try substituting avocados in the dishes you normally use mayo and I think you will be pleasantly surprised.

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