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Archives for March 2017

If you haven’t noticed, bone broth is the new thing. Well, actually it’s kind of an old thing. But it’s somehow a resurfacing, kind of trendy thing. With that said, what is bone broth and why should I check it out? These are all questions I asked. So, I did some digging and decided to share what I found.

In this blog, you’ll learn about…

  • Collagen
  • Proline
  • Glycine
  • Glutamine

First off, bone broth is made by roasting, and then simmering the bones of the same animals we consume on a normal basis. Through this simmering process the bones from beef, poultry, or other animal sources, are given a chance to release valuable nutrients from the remaining meat, ligaments and even the bones themselves. Think of it as a highly enhanced version of the broth in chicken soup.

From inside to out, our bodies use the same nutrients found in bone broth. These nutrients give our skin its elasticity, act as a powerful booster to our immune system, and form the building blocks to our joints and ligaments.

Still, I wanted to know more, like ‘what were these nutrients that were supposedly so essential?’. I discovered that bone broth contains collagen, proline, glycine, and glutamine. Here is where I got a little nerdy, because I really wanted to get down to brass tax.

What is Collagen?

According to the Encyclopedia Britannica, “Collagen is any group of proteins that are components of whitish, rather inelastic fibers of great tensile strength present in tendons and ligaments and in the connective tissue layer of the skin” [1].

So, quite literally collagen, a prime nutrient found in bone broth, is like the glue that binds our bodies together. Science is so cool!

What is Proline?

According to the Encyclopedia Britannica, “Proline is an amino acid… [synthesized] from glutamic acid…[and] is one of several so-called nonessential amino acids for mammals” [2].

And while our bodies naturally produce proline, we may be able to harness increased benefits by supplementing our levels of this essential amino acid.

Leon Chaitow, a world-renowned naturopathic and osteopathic doctor, was referenced in an article about proline out of livestrong.com. The article stated, “Leon Chaitow, in the book “Amino Acids for Therapy,” examined the role of proline… He suggests that supplements might help with soft tissue strain, wound healing, hypermobile joints and the sagging skin associated with aging.” [3]

What is Glycine?

According to the Encyclopedia Britannica, “The simplest amino acid… [and] is one of several so-called nonessential amino acids for mammals” [4].

Similar to proline, glycine is synthesized naturally in mammals. However, the introduction of higher levels of glycine may offer many benefits.

Dr. Josh Axe is a wellness physician who practices out of Nashville, Tennessee. An article published on his website lists the benefits of glycine. Some of the more notable benefits include aiding in the building of lean muscle and preventing muscle loss, helping to prevent strokes and seizures, reducing joint pain and increasing flexibility, boosting energy levels, protecting our skin from the effects of aging, and even reducing the risk of certain cancers! [5].

What is Glutamine?

According to the Encyclopedia Britannica, glutamine is “…the only amino acid capable of readily crossing the barrier between blood and brain… thought to account for about 80 percent of the amino nitrogen of brain tissue” [6].

This all sounds like the nutrients from bone broth are the nutrients that our bodies utilize for crucial functions. But what do the professionals have to say about bone broth and its benefits?

An article out of NPR, Wisconsin Public Radio’s website, noted how professional athletes had used bone broth as a supplement during, and after intense training sessions. The article referenced, “…bone broth’s use as a sports recovery drink, which Kobe Bryant and members of the Los Angeles Lakers have been hyping…” [7]

A study published in 2000 in the medical journal Chest, the official publication of the American College of Chest Physicians, suggests that traditional chicken soup (similar to bone broth) could offer medicinal properties. The study stated, “chicken soup may contain a number of substances with beneficial medicinal activity” [8].

In particular, the study suggested that chicken soup may actually decrease inflammation!

While some in the medical and fitness fields may attribute only trivial benefits to bone broth, certain medical professionals absolutely rave about bone broth’s healing properties.

In an article titled, “Bone Broth Benefits for Digestion, Arthritis and Cellulite”, Dr. Josh Axe explained the process of bone broth and its benefits, by stating that “…simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health” [9].

In the same article, Dr. Axe listed the benefits of bone broth. These benefits included treating leaky gut syndrome, overcoming food intolerances and allergies, improving joint health and easing arthritis, reducing cellulite and overall helping to strengthen the immune system.

To summarize all of this stuff, bone broth offers health benefits. While some benefits are more profound than others, experts agree that bone broth is a great way to introduce essential nutrients into your diet. And because its broth there are zero drawbacks or unpleasant side effects. It’s just healthy!

Have You…Herd?

Whether you have been following us on social media, are on one of our Custom Meal Plans, or have been reading our blogs, you surely have heard us recommend grass-fed as an alternative to conventionally raised cows. If you are purchasing whey, beef, or any type of dairy product, choosing to purchase a product that is sourced from grass-fed cows has advantages.

Keep reading to discover…

  • What factory farms are really feeding their cows
  • How grass vs corn fed cows can affect the food you are eating
  • Where you can purchase grass-fed products

We all know that what we consume can have major health benefits or consequences, but the same is true of the animals that we consume.

In fact, the nutritional value of a cow can vary depending on what that cow consumed and how they lived throughout their life. In order to obtain the most nutrition from a cow, that cow needs to be provided with adequate nutrition as well.

We are what we eat after all, correct?

If Conventionally Raised Cows Aren’t Eating Grass, What Are They Eating?

When you buy meat from the grocery store, you usually have meat from a cow that is either grass fed, or grain fed.

Most cows begin life with drinking milk from their mother and the next 6-12 months eating grass in pastures. This is where the difference comes in.

Cows that are raised conventionally are taken to feedlots and fed grain, rather than grass. These lots, called CAFO (concentrated animal feeding operations) are places that confine the animal for more than 45 days at a time and does not grow vegetation.

Because no vegetation grows here, the animals are fed grain that consists mostly of corn and soy. This is cheaper and can be done on massive scales, as grass fed cows require more pasture to roam and feed.

The conditions in which these cows are raised are unsanitary and can cause a lot of health problems in the cows. To prevent this, the cows are pumped full of antibiotics, which can lead to antibiotic-resistant bacteria that can threaten human health through the creation of superbugs that can contaminate meat and cause illnesses that are harder to treat (1).

They are also given growth hormones to make the animal grow faster, bigger and thus, provide more meat.

Another reason that cows are fed grain is that it helps to quickly fatten the cow up, increasing the fat deposits inside the muscle tissue of the cow. This produces the marbling that many people look for in meat and the taste that people are familiar with.

In comparison, grass-fed cows spend their lives in a pasture, raised on the grass they are biologically made to eat, resulting in a healthier animal and thus, healthier meat.

How Does Grass-Fed Affect the Food We Consume? 

One thing is for sure. Whether your meat is from a conventionally raised cow or grass-fed cow, it will be packed with nutrients.

But just because they are both packed with nutrients, doesn’t mean that they are equal, as they both have their good qualities.

The first difference between grass fed and grain fed cows that you will notice first is the taste. Because cows raised on grass have less fat and less marbling of the muscle, which many people look for when choosing a meat.

Because the cows that are fed grain are done so consistently, the flavor is often more consistent, whereas the flavor of grass-fed beef can vary depending on the life of the cow, when it grazes, the grass it grazes on and how often. This means that sometimes, the meat of a grass-fed cow can be less flavorful, while other times, when done well, the quality of taste can far exceed that of a conventionally raised cow.

And while most people enjoy the taste of a good steak, the reality is, that isn’t the only reason we are consuming it.

If it was, there would be a lot fewer people struggling to stay healthy.

As mentioned, there are different health to both conventionally raised cows and grass fed. Both are nutrient dense and full of essential amino acids, vitamins A, B6, B12, D, E, and minerals, such as zinc, iron, and selenium (2, 3).

Let’s break it down:

  • Grain fed cows typically have more saturated fat and monounsaturated fat, the good kind that lowers cholesterol, than grass-fed cows (4,).
  • Grass-fed contains almost 5 times as much Omega-3 as grain fed (6).
  • Grass-fed also contains twice as much CLA (conjugated linoleic acid) as grain fed, which is associated with reduced body fat (7).
  • Grass-fed contains more vitamin A and E, and cancer-fighting antioxidants such as glutathione (GT) and superoxide dismutase (SOD) (8).

Although both conventionally raised cattle and grass fed have their separate benefits, grass-fed wins out for being more nutritional and cleaner, as it lacks added growth hormones and antibiotics, which is a practice used in the US.

⚡ Related: Learn what countries ban the use of added hormones and antibiotics in their cows.

Grass fed is even better for the quality of life of the cow, as feeding on grass on a pasture is better for the cow than being stuffed in unsanitary lots and fed corn and soy-based grain.

We don’t recommend corn or soy for you to consume, so the same should go for the food that you are eating, especially if it is not made to eat those things.

Where Can I Get Grass Fed Products?

Grass-fed beef and grass-fed butter are becoming more common in traditional grocery stores, especially if you live in a larger city.

If your local grocery store does not carry it, ask them if they could order some for you. Many grocery stores are more than happy to meet your request.

If you are looking to supplement for protein, Morellifit Nutrition Protein is a grass-fed whey isolate that is all natural and as clean as it gets.

This means there are no artificial flavors or sweeteners and is always 100% grass fed. This is the cleanest protein available on the market, hands down. In fact, we believe in grass fed so much that we source our whey from cows in New Zealand, as they have some of the strictest regulations on the planet for their dairy cows, meaning they are the cleanest on the planet.

So many people avoid carbs like the plague because they think that by eating them, the carbs will make them gain weight. I meet individuals who don’t eat carbs, yet they still struggle with their weight.

The truth is, not all carbs are bad, and you don’t have to avoid them. Rather, you should embrace them and use them to lose the weight.

Yes, I said that right. Use carbs to lose weight and fight fat.

Want to know how? Well, it the number of carbs you eat, when you eat them and which ones you are consuming. There are some carbs that I not only allow myself to have but also three that I make sure I eat at least one of them every day to reach my goals.

Top 3 Carbs to Fight Fat

1. Sweet Potato

The sweet potato. I know that you know this was going to be my number one. If you have seen anything I have done, then you know that I consume the sweet potato every single day because I just can’t get enough of them and all of their amazing benefits. If you didn’t know that I love sweet potatoes… well, I LOVE sweet potatoes. I am obsessed!! I love them so much I wrote an entire book called The Sweet Potato Diet, and it is 320 pages of no-nonsense and no fluff on how to use the sweet potato to your advantage.

And there are plenty of good reasons for me to eat sweet potatoes. For starters it is full of fiber and so helps you stay full even longer, thus preventing overeating [1].

Besides just helping us feel full and less hungry throughout the day, they are also low on the glycemic index and has been linked to cancer prevention, especially purple sweet potatoes [2, 3].

⚡ Related: Learn more about the power of sweet potatoes

2. Quinoa

While most people think of quinoa as a grain, as it is often eaten as a grain, it is technically a seed and is one of the few foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E, and antioxidants.

Quinoa is also a great source of protein, especially if you are vegan or vegetarian. It has more protein than any grain and has about 8 grams of protein per cup of quinoa. Protein, along with the fiber in quinoa, is crucial if you are trying to lose fat, as it boosts your metabolism and helps to keep you full helping you eat fewer calories overall [45, 6].

Like sweet potatoes, quinoa also has a low glycemic index. Plus it is ideal for improving metabolic health by reducing blood sugar, insulin, and triglyceride levels [7, 8].

3. White Rice

White rice is an excellent choice for a healthy carb because it is naturally gluten-free and easily digestible. When it comes to my top three carbs, rice is my third choice because you cannot beat the benefits of sweet potatoes and quinoa. Eating rice is an excellent source of energy because it is a rich carbohydrate while also being low in sodium and fat.

While rice is a safe carb, there is a lot of controversy on whether white or brown rice is healthier for you.

The best way to make sure you are eating the right carbs and in the right amounts is by getting on a Custom Meal Plan. This way, you don’t have to figure out what you should be doing, and there you won’t be sabotaging your goals by eating the wrong carbs or by eating too little or too many carbs. Every Custom Meal Plan is just that. Custom. It is custom to your goals, your body, and even the foods that you enjoy.

Eating the right carbs and the right amount of carbs is not the only thing that can affect your goals, especially if you are trying to lose weight and fight fat. It can also matter when you are consuming your carbs. There are times when consuming carbs can be more beneficial to you than others, and certain time you don’t store body fat. so that you don’t store body fat. Once you know what carbs you can consume, how much, and when, you will no longer fear them. You can now enjoy your carbs again!

We all know that nutrition is so important to our health. And it can either get us to our goals or sabotage any effort that we may make.

If there is one thing that I am told over and over again, it’s that most people tend to fall off track because they don’t feel like that have time to cook every meal, day in and day out.

And I get that. I am busy too! So busy, that if I had to cook every meal, every day, I would fall off my meal plan too. Between work and kids, there just are not enough hours in the day to regularly cook each meal from scratch.

Save time and lose weight by…

  • Prioritizing and planning
  • Prepping and storing your food
  • Use a quality service if you have the chance

We all have things going on in our lives, and most of us have jobs and families to look after. We are constantly on the go, and when we do have downtime, we want to spend it with our family and friends, having fun, not cooking. This is where we slip and allow ourselves to end up in the drive through to grab food for dinner, or just ordering a pizza.

The good news is that there are some great ways to save time. They are all easy to do and will help you stay on track to your goals!

1. Why are Prioritization and Planning So Crucial?

Businessman’s table Planning Business Issue

Saving time begins before you even start cooking. Before you do anything, you have to commit to sticking to your nutrition and make it a priority. This means making your meals important to you and committing to making it work. The things we prioritize, are the things we make the time for. So the first step is making meal prepping a priority so that each week we make the time, one way or another, to do it. For example, if you find you love your favorite TV shows and want to make time to watch them, you find a way to plan your meal prep during that time so you can do both and still get ahead on dinner.

Then once you’ve made it a priority, it’s time to get a plan together. Before you even go to the store, plan out in advance what you need to get. And then make sure you stick to your list. If you don’t stray from the list, and only have healthy food in your cart, you are less likely to have unhealthy food hanging around the house.

To plan out what you want to get at the store you will need to plan out what meals you will be having throughout the week. The best way to do this is to write out meals weekly or to get on a Custom Meal Plan and choose your meals right off that list. On the meal plans we make sure only to put foods you like, so sticking to them is easy. Plus they are tailored to your body and your goals. Another great place to find recipes is right here on our blog! We have tons of great, delicious and healthy, recipes for you and your family.

2. What is the Best Way to Prep and Store Your Food To Cut Down Time?

The key to saving time throughout the week is all in the prep! Pick a day or two throughout the week that suits your schedule best and use that time to cook all of your meals until your next cooking day. In this time you will be preparing and packing every meal so that all you have to do is grab them, heat them up and you have a delicious meal for any time.

When you prep your food the best thing to do is to cook all of your protein at once, all of your veggies at once and prepare all of your sides at once, rather than making each meal individually. For example, to save time on vegetables, you can grab 1 of 2 large baking sheets and put on several types of veggies and season different sections differently for variety. Then you can either pack away your protein, sides, and veggies separately, or you can go ahead and divide them up and pack them as meals.

You will want to invest in a good set of storage containers. Personally, we like Pyrex because they last a long time and are made of glass, rather than plastic. Any glass storage container with a BPA free lid works, or even BPA-free containers in general. If your food is going to be eaten within the next couple of days, go ahead and store it right in the fridge, but if you’ve made a batch of something that you are planning on eating over the course of weeks or months, then store it right in the freezer.

3. What if I Don’t Want to Always Live Off Leftovers?

While planning and prepping can save a lot of time, I know you don’t want to live out of storage containers all the time. Sometimes we do want a freshly cooked meal, and you know what? You deserve it! So the best thing to do is let someone else shop and portion your food for you. There are food services out there that provide healthy food on a subscription-based service that is delivered right to your door. Services such as Butcher Box and Sun Basket deliver food straight to your door. Butcher Box delivers fresh, high quality, grass-fed meat so you can skip the store and are guaranteed that the meat you are getting is pasture raised. Sun Basket, on the other hand, delivers full meals to you fresh, already portioned out and with everything you would need to prepare the meal. Plus, they are delicious! And a great alternative you dining out at expensive restaurants where you can’t be sure what they are putting in your food.

This service was so convenient, and we did a review about our delicious experience with Sun Basket.

Making the time to cook and making sure you are eating healthy can be a real challenge, but knowing what to eat in the first place can be really difficult as well. Especially when it comes to eating for your goals. Whether you are trying to put on lean muscle or lose fat, nutrition can be pretty tricky. But, we can make it easier on you by letting you pick the foods you want to eat and then figuring out how much you need to get you to your goals. Every Custom Meal Plan is tailored to each individual, based on the foods they enjoy, their body, and their goals. Don’t let not knowing what you need to eat or how much stop you from getting to your goals!

We all know bacon is what’s for breakfast. But Brussels Sprouts? This no carb breakfast pairs this unlikely duo with the protein-packed power of eggs to make this dish not only filling and delicious, but it also has no carbs! No carb breakfasts are an excellent way to start off the day for those looking to burn fat or to add to your low carb day on your Custom Meal Plan. Either way, this breakfast is sure to satisfy.

Ingredients:

3 Slices of natural thick bacon

1 cup of chopped up Brussels sprouts

2 large eggs

salt and pepper to season

Directions:

Use a large frying pan and place over medium heat and when warm, add bacon. Cook your bacon until it’s desired crispness. Then using tongs, carefully transfer the bacon to a paper towel to drain.

Turn the heat under the frying pan down to a lower heat and place the chopped Brussel sprouts in the cooked off bacon fat. Cook Brussels sprouts until they start to get tender and crispy which could take around 5-7 minutes. Move your Brussels sprouts to one side of the pan and crack your two eggs into the frying pan.

Cook your eggs until the white is cooked through, and the yolk is at desired doneness. To cook a little faster you can place a cover over your frying pan.

Using a slotted spoon, move your eggs and Brussel sprouts to a plate and add the drained bacon. Then just enjoy!

Sweet potatoes are highly nutritious, easy to find, and might just be the best carbohydrate for weight loss. This highly nutritious root is from the morning glory family and shouldn’t be confused with the common potato.

Besides being widely available and affordable, the sweet potato is versatile and can be prepared in many different ways.

Top Benefits of the Sweet Potato

1. They’re high in fiber.

The average 5-inch sweet potato contains 3.9 grams of fiber and this can be great if you are trying to lose weight. Fiber helps you feel fuller for longer and can help prevent overeating [1, 2].

Feeling full on a lower calorie food can lead to a reduced intake of calories during the day, which can lead to weight loss. This is one reason why they are the perfect food if you are wanting to drop pounds and fight fat.

2. They’re full of vitamins and minerals.

Sweet potatoes are high in vitamins A and C, beta-carotene, manganese, potassium, and biotin. They should be eaten with a source of fat for maximum absorption of the nutrients.

Sweet potatoes could also help developing countries combat nutritional deficiencies. In 36 sub-Saharan African countries, the estimated vitamin A deficiency is as high as 19.1 percent; the affordable sweet potato has the potential to prevent such deficiencies [3].

Sweet potatoes are also well-tolerated by a majority of people, and allergies to this vegetable are rare [4].

3. They are affordable AND nutritious.

In the scope of affordable nutrition, sweet potatoes rank at the top. The Nutrient Rich Food (NRF) Index scores food based on the density of nutrition by the gram, per calories, and by the cost of each food.

Sweet potatoes ranked at the top, along with dark leafy green vegetables and deep yellow vegetables. Per unit of cost, sweet potatoes are one of the most nutritiously dense and affordable vegetables [5].

4. They don’t spike blood sugar.

The sweet potato is also considered a low-GI (Glycemic Index) food, which means it doesn’t spike blood sugar significantly when consumed. Spikes in blood sugar have been linked to weight gain and metabolic diseases[6, 7].

In fact, boiling a sweet potato has shown to have a lower GI value than if you were to bake or roast it [8].

5. They help with metabolic disease.

Sweet potatoes can increase the hormone adiponectin, which is produced by fat cells in our bodies. An increase in this hormone, which regulates blood glucose, improves insulin resistance and is great for regulating type 2 diabetes [9, 10].

Another extract known as caiapo, found in white sweet potatoes, is also a promising type 2 diabetes treatment [11].

In Japan, people eat raw, white sweet potatoes to treat diseases like anemia, hypertension, and diabetes [12].

6. They reduce inflammation.

Phytonutrients in sweet potatoes (like anthocyanin compounds) can reduce inflammation [13].

There are many reasons that anti-inflammatory properties are important. Long-term inflammation, especially as we age and it becomes chronic, can lead to diseases like atherosclerosis, diabetes, and Alzheimer’s [14, 15].

Sweet potatoes can also serve as a complementary medicine for the treatment of rheumatoid arthritis [16].

7. They protect against certain types of cancer.

Anthocyanin, the naturally occurring pigment in purple-fleshed sweet potatoes, has been shown to protect against certain types of cancer and is now being studied for cancer prevention [17, 18].

This superfood is not only easy to find, but it’s also inexpensive, making it an ideal food for long-term weight loss and health.

You know that I love sweet potatoes and now you know why I include them on our Custom Meal Plans. They have an endless list of benefits, and I just can’t get enough of them. That is why I based my entire diet around then and encouraged others to do so as well. In fact, I wrote an entire book on sweet potatoes called The Sweet Potato Diet, their benefits and how you can use them to your advantage in your diet. Plus, I also include great recipes that will have you cooking sweet potatoes for every meal! If you haven’t checked it out yet, you don’t know what you’re missing! Click here to see what the Sweet Potato Diet is all about!

This incredibly delicious and filling meal can easily fit right into your weekly meal prep or on a Custom Meal Plan. It is so good you wouldn’t believe that it was healthy for you!

This is everything we love about a taco dinner, but without the tortillas giving us a nice spin on a classic dish.

Ingredients:

  • 1 tbsp olive oil
  • 1 cup of uncooked white rice
  • 1 cup of bone/collagen broth
  • 28 oz of canned diced tomatoes
  • 1 pack of low sodium, all natural taco seasoning
  • 1 lb grass-fed ground beef
  • 1 lb asparagus
  • ¼  onion – diced (optional)
  • Cilantro (optional)

 

Directions:

Over medium heat add 1 tbsp of olive oil and 1 cup of uncooked rice. Stir until all the rice is coated in olive oil and then spread it across your skillet. Let your rice cook until it begins to lightly brown. Add your diced tomatoes, bone broth, and a ½ pack of taco seasoning. Cover and let simmer for 15 minutes.

While your rice is cooking, in a separate skillet add your pound of ground beef, breaking it up, and add the other ½ of your taco seasoning packet. Mix it in. Let the beef cook on medium heat until it is cooked through.

After beef is cooked through, using a slotted spoon, transfer the cooked beef into a dish on the side. In the remaining beef fat add your asparagus. Cook on medium heat until asparagus is cooked as desired.

Once your rice is cooked, add it to your plate. Layer with asparagus and ground beef. Top with onion and cilantro if desired.  

Makes multiple servings.

Macros
Calories: 396
30/11/13

*Servings size based on 5 oz of beef and¼ cup cooked rice.

 

 

We all struggle to get through workouts, including me. Sometimes I find myself in the middle of an intense workout, and I feel drained. It takes everything I have to be able to push through and finish my training. When this happens, it often correlates with skipping one step I consider crucial to any workout – my pre-workout.

Having a great pre-workout snack can help you push through and crush your workouts.

To maintain the energy you need to get through tough workouts, you need to properly fuel your body before you even step foot in the gym. Having a quality snack about 30 minutes before you begin your workout can give you that boost you need.

And of course, the best snacks are those that are quick, easy, and delicious!

Top 4 Pre-Workout Snacks

  1. Almond Butter and Banana Sandwich

    This snack is simple and delicious. You can make several variations by getting creative with your toppings. Just cut a banana in half and spread on the almond butter between the two pieces, making a sandwich. Add some flavor by adding your favorite fruit or pieces of dark chocolate. Changing up your toppings helps to keep this a fun snack, time and time again.

     

  2. Rice Cake with Almond Butter 

    You know rice cakes are one of my go-to snacks, and that is especially true when it comes to my pre-workouts. And you know I love almond butter. For this snack, spread your almond butter on your rice cake and top it with your favorite fruit or pieces of dark chocolate. These rice cakes are so good, I eat them whether I am about to workout or not!

  3. Sweet Potato and Grass-Fed Butter

    Ok, I know I said rice cakes were my go-to snacks, but that doesn’t mean they’re my favorite! You know I am obsessed with Sweet Potatoes. I can’t get enough of them! They are so delicious, and you can make so many different recipes with them. Plus, they are remarkably healthy for you. That is why they’re my favorite. They’d have to be considering I wrote a whole book about them, called The Sweet Potato Diet. I love sweet potatoes because they have many, many amazing benefits. So of course, they would make a great pre-workout snack! There is no end to their usefulness. This one is simple, and all you need to do is cook your sweet potato. You can cook it in the oven at 400º for about 20 minutes, or until it is soft. For a quicker cook time, you can pop it in the microwave for 5-10 minutes, or until it is soft. How long the sweet potato needs to be cooked is determined on its size. The bigger the sweet potato, the more time it will take to cook.

    Once your sweet potato is cooked, cut it in half and add some grass-fed butter. Now you have a delicious, healthy snack and you can save the rest for later.

  4. Jane Health

    Life is busy, and sometimes we don’t want to take the time to prepare a snack, even the ones that are quick to make. Sometimes we also don’t have those particular ingredients on hand to throw a snack together. A good protein bar, just like Jane Health, is perfect to keep with you on the go. They’re tasty and healthy, as they don’t have any artificial flavors and no preservatives. These bars have recently become one of my favorites, and I can’t seem to get enough of them. And they are easier to pack if I am working my gym time into an extremely busy day.

    So many protein bars out there are full of crap ingredients, such as artificial sweeteners and flavors to make them taste good. And you know, if you’ve read this blog on sugars, how I feel about these sweet ingredients. These harmful ingredients are why you should be careful when choosing a protein bar; you need to be sure that it contains natural, healthy ingredients.

If you need a pre-workout, go for something all natural that is made from real food, rather than consuming a pre-workout supplement that is full of harsh chemicals.

A good pre-workout snack can make all the difference in your training, but that is not the only way to get that extra boost you need. It is also important to keep up your momentum while at the gym, or on any workout program. You can do this by consuming a high-quality BCAA supplement intra-workout.

Using a high-quality BCAA will help you keep up the energy that you were getting from your pre-workout snack, as they work together to help you train harder and longer. There is nothing like going to the gym and losing momentum halfway through. Failing in your workout not only affects your goals, but it can be discouraging as well.

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