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Monday, February 10, 2014

Healthy Strawberry Banana Smoothie/ice cream

Breakfast is hard for a lot of people. We are all rushing out the door to go somewhere we don't want to go, to do something we don't want to do and be with people we don't like, for money. A good breakfast though could improve that sour attitude. This is easy, fast, really good and loaded with vitamins, minerals, protein, probiotics, prebiotics and rainbows. The more ice you add the more it is like soft serve I cream, my kids love it and think they are getting a speical treat, suckers. Here are your ingredients (2 small children optional)

1 C. Almond Milk
1 C. frozen strawberries
1/2 Banana
1 Vanilla Build protein powder/meal replacement (loaded with pre and probiotics.
A high speed blender

Directions: place everything in blender Blend on high until combined and Ice is crushed. That's it. Enjoy

Wednesday, February 5, 2014

Never Eat A Restaurant Steak Again

Ever gotten hungry during a stake out? What if stakes were so high you just had to win? Made a mistake and want to eat your sadness away? Hate puns? Continue reading, I could only think of three. I love a good steak on the barbie, but during winter not only do I not want risk icicle impalement while grilling, but my grill typically can't get hot enough to cook a steak the way I prefer. I have researched, tried and tested and now the science is sound enough to share with you how to prepare a perfect steak when the grill is not an option.

You will need:

1. Large cast iron or other oven safe skillet.
2. Steak (the pictures below are free range, grass fed, hormone free Ribeye. You can use whatever cut you want.) The Ribeye I'm using are about 1 1/4" thick you will need to adjust cooking time based on thickness.
3. 2 T. Olive oil
4. Butter (optional)
5. Seasoning (dealers choice)

I am going to show you how to cook a steak to medium rare. If you want it less done, just adjust your time, if you want it more done grab out some chicken and find a recipe for it.

Prep: Get the steak out ahead of time and bring it to room temperature, do not skip this step, if the meat is too cold the outside will burn while the inside remains cold. Pre heat oven to 350. Sprinkle or rub with your choice of spices *DO NOT SALT. Salt draws out moisture and if you salt meat before you cook it your steak will lose it's juicy deliciousness. set stove on medium high. Place frying pan on stove with 2 tbsp. Olive oil,  (I use the 8 out of 10 setting on my stove.) Once the pan is very hot, which does not take long with cast iron, move steaks to pan and sear each side for 4 minutes. Turn your fan on if you have one, it will make a decent amount of smoke.  After 4 min. cover your steak in butter if you want, then move to preheated oven, cook for 6 minutes. Tent under foil and let stand for about 10 minutes. At this point go ahead and salt the steak and it is ready to enjoy! Super good and jam packed with protein! Never eat a restaurant steak again. Served it up with steamed sweet potatoes and steamed broccoli.

Tuesday, February 4, 2014

Easy Granola Bar Replacement

This recipe came a across my news feed on facebook so I tried it and am now an addict. Energy balls are a great replacement for granola bars, an awesome pre or post workout snack, and a quick healthy choice to grab and go when you are in a hurry, great for camping and hiking. They are 100% raw if you don't use chocolate chips. The recipe is so simple my 4 year old could make them. The ingredients are simple and inexpensive. If you are on a very high protein low carb diet, these will help give you the healthy carbs you need while regulating your digestive system and cleaning out your colon.

1 C. Oats: oats contain a unique nutrient called beta glucan. It’s a type of fiber that increases levels of an appetite-controlling hormone called PYY

1/2 C. Peanut butter: Though technically a legume, peanuts have fiber, and  protein. When it comes to antioxidant content, peanuts are the winner *only use crushed peanuts peanut butter. Skippy, jif and all those other brands are loaded with garbage preservatives and hydrogenated oils.

1/2 C. Flaxseed Powder: Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart diseasecancerstroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries. It is a great source of Omega3 (webmd)

1/2 C. chocolate chips (optional) Though a good 70% cacao chocolate is loaded with antioxidants.

1/3 C. Honey: We use local honey harvested as close to our home as possible to reduce allergies. Honey also possesses antiseptic and antibacterial properties

Directions: mix everything together until well combined. I use my hands at a certain point and knead it like a dough to get it all mixed in. Shape into balls. That's it! Refrigerate and enjoy. Your kids and you will love them. It is a super healthy snack as opposed to that sugar laden Quaker bar!

Saturday, February 1, 2014

Start Your Engine

Pee Wee Herman taught me: "Breakfast is the most important meal of the day!" Followed by his trade mark hahaha! I often wonder what he had the morning before he made his way into a special theater and ruined his career. Despite his faults as a human being, he was right when it came to breakfast. When you eat soon after waking up you get your body running, your metabolism kicks up and your body starts going. If you proceed to your daily activity without any nutrition it is like jumping in your car to go work on an empty tank of fuel. Along with having energy and feeling good, your body will start burning fat and converting it to energy. Here is one of my favorite breakfasts. It is quick, easy and packed with vitamins, minerals, fiber and antioxidants. Keep in mind I have a protein shake on my nightstand as well that I drink with vitamins as soon as I wake up.

Blue Berry Oatmeal:


2 C. Water or 1 C. water, 1 C. milk ( I use raw or almond)
1/4 t. sea salt
1 C. Steel cut oats
1 C. Blueberries
1 T Greek Yogurt
1 T Honey
1 T organic grade A or B maple Syrup

Prepare oatmeal as directed on package. After waiting for 2 minutes, mix in blueberries, honey maple syrup and greek yogurt. My kids eat this stuff like crazy and I know it is good for them. It is a great alternative to cold cereal (fried corn and sugar coating.)