recipes

Oat Builder Recipe

Bold flavors combining bursts of citrus, hard and soft textures, the Oat Builder is a simple but amazing tasting breakfast. Almond creme, raspberry, pistachios, and more. Piping hot cereal threatens heats your mouth as the cool almond creme rushes in save it at the last second. This is a “Five Star” recipe all the way, and took months of practice to perfect!

Healthy Coconut Chicken Curry

Chicken Curry From Scratch
(with available Shortcuts)

Chicken breast is an excellent food because it’s low in fat, and high in protein.  But seared chicken can get a little repetitive.  Chicken Curry to the rescue!  This recipe contains no sweeteners other than coconut milk.  The only added fat is a mere 2 TBL of butter per serving.

Summary:

Coconut Chicken Curry is essentially Ghee, Garam Marsala, tomatoes, coconut milk, chicken stock, and aromatics.  Healthy right?  Not quite, your typical restaurant will pour in about a pound of butter for 6 chicken breasts.  Considering most athletes might eat 1.5 pieces of chicken, that’s one stick of butter per serving!  And you wonder why Indian and Thai food will make you gain weight.  Truth be told, 1/4 stick of Ghee is enough, and that’s what we’ll base the following recipe on.

How bad is one stick of butter anyway?  Very.  It’s worth 840 calories and 58 grams of saturated fat which is about 300% over your daily recommended allowance.

Read moreHealthy Coconut Chicken Curry

Low Sugar Oatmeal Cookies

All you need to Know about Low Sugar Recipes

When dealing with complicated topics like nutrition and fitness, the internet can be a scary place in terms of finding accurate information.  For example, I found these two recipes on two highly respected food websites.

“No Sugar Oatmeal Recipes #1”  Food.com

“No Sugar Oatmeal Recipes #2” Sparkpeople

The recipes read something like this:

3 ripe bananas
2 cups rolled oats
1⁄3 cup vegetable oil (I used olive oil)
1 tablespoon vanilla extract
1/2 cup raisins, 1/2 cup dried cranberries
1/2 cup apple sauce

 

Newsflash internet recipe makers … bananas contain 19 grams of sugar per serving.  And raisins — a whopping 25grams.  Cranberries?  More sugar.  Applesauce?  Unless it’s unsweetened, it is laden with sugar.

So can you make Sugar Free Oatmeal Cookies?

Yes, but to make them taste good, you need use spices instead of sweeteners.  Here’s my favorite recipe:

Read moreLow Sugar Oatmeal Cookies

Super salad for weight loss

10 Reasons Why More Vegetables Will Increase Weight Loss

10 Reasons Why More Vegetables Will Increase Weight Loss

One of the biggest objections I hear to eating vegetables is that they take too much time or that it’s easier to take a multi-vitamin.  Multi-vitamins are great, and we actually have some very specific ones we recommend.  But they are a supplement not a replacement for many reasons. Here’s ten reasons why vegetables are better than your multivitamin

Eating more vegetables almost always causes you to lose weight, but that happens for a variety of reasons.

  1. The vitamins and minerals in vegetables makes metabolism more efficient, which in turn raises metabolic rate.  Vegetables also contain flavonoids, which help improve metabolism.
  2. The soluable fiber in most vegetables dampens the glycemic load of most carbohydrates, which reduces blood sugar spikes.
  3. The insoluable fiber helps you remove toxins and bacteria from you GI tract helping your excretory system to be more efficient.
  4. Vegetables have a very low calorie density, which causes them to fill you up.  If you aren’t hungry, you are much less likely to make bad choices.
  5. Vegetables (for the most part) are a safe-don’t-even-worry-about-it diet food.  Being on a diet always involves counting macros and calories to some degree… but if you’re reaching for the greens, you know you don’t have to worry.
  6. Most vegetables have a “negative calorie balance” meaning that it takes more calories to extract the nutrients than the foods have.

Read more10 Reasons Why More Vegetables Will Increase Weight Loss

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