Recipes

Too Much Information (TMI)

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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

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“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

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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

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 walk-to-the-fridge

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

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hard-boiled-eggs-oven

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

-Walnuts

-Raisins

-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

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Pumpkin-Spice-Latte

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.

women-dressed-like-han-solo

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

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snap

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

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funny-eat-avocados-time-now-late

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.

How to make your own almond butter (video)

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  I love almond butter and I'm not ashamed to admit it! The only downfall for me is that it is so expensive.

What if I told you that you could make it yourself and save yourself fifty cents? Sorry to shock you like that with an outlandish claim.

You actually save a little more than that, but the best part for me is that I know exactly what is going into it. All you need is:

-1 cup of almonds

-1/4 cup of liquid coconut oil

-fancy blender

Here is the video in all of its glory. Sorry if you are a stickler for food sanitation, my 8 year old son makes a cameo appearance at the end.

Making your own almond butter

The story of the vegetable hypocrite

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hypocrite-advice

Not many people know this, but I am an expert in not eating vegetables. I did not start consistently eating vegetables until I was in my late 20's.

We all want the best for our kids, so my wife and I have been giving my son vegetables his whole life. Poor kid.

A rare father/son conjoined twins sighting.

A rare father/son conjoined twins sighting.

One day he did not feel like eating those vegetables and after I did some very convincing parental, vegetable talking I realized that I should be giving that speech to myself. How can you expect a kid to do something you are not willing to do yourself?

Kids watch what you do, more than they pay attention to what you say.

I became determined to eat vegetables and it was one of the best decisions I have ever made. More energy, felt better overall, skin looked better, lost a lot of belly fat, etc... plus I felt like a better role model to my son.

Here are few things I did to start eating more vegetables.

1. Get the day started right

I love me some eggs and I eat them nearly every day. I get some frozen vegetables, heat up some coconut or olive oil, cook my vegetables in the oil, then throw in some eggs for a delicious meal. You will feel like a superior being when you have vegetables with breakfast.

2.  Experiment

Get crazy baby! Go into the produce aisle and try something you can't even pronounce. Figure out what cooking style tastes best for you: grilling, sautéing, boiling, raw. Try different spices as well.

Here is a secret I found out. Not all vegetables are terrible! Who knew?

3.  Pre-made saves the day

If you don't have time to rip up heads of lettuce, chop vegetables, and all of that jazz govern stores can help you. They have vegetables already cut up, lettuce leaves that are salad ready. Two things I would avoid though are the pre-made salad kits (with all the cheese, croutons, etc...) and iceberg lettuce (not many vitamins and nutrients in that pale mess).

4.  Get the salad bar and actually get some salad

I went to Ruby Tuesday's after church on Sunday not long ago and got the salad bar. Great salad bar, but I saw some people pull of a pretty impressive feat.

Get a giant plate of food from the salad bar and not get one vegetable. It was amazing! There was cheese, bacon, pasta salad, the mayo filled fruit salad thing, croutons, and salad dressing. Pretty impressive, but kind of defeats the purpose of getting a salad bar.

5.  Make it a priority

This is the most important thing I did. Whatever you make a priority you will accomplish. Simple as that. Want to eat more vegetables? Commit to it! If you don't make it a priority, then you will continue to eat vegetables sporadically or not at all. I know from experience.

 

6. The Green smoothie 

There are tons of recipes out there for green smoothies. Here is one that I really like.

-1 cup of water

-1 cup of mango

- 1 frozen banana

 -1-2 cups of spinach

Put in water, then fruit, then greens, blend it all up. Sounds disgusting, looks more disgusting, but actually tastes good. Great way to start your day with some vegetables.

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