Umami Burgers

INGREDIENTS:

1 tbsp of coconut oil

2/3 pound mushrooms, cut in quarters

3/4 cup sliced onions

2 tsp of fine sea salt

1 3/4 tsp of ground black pepper

1 1/3 pounds 80% lean ground beef

Lettuce (for serving)

Pickles, Avocado mayo, sauerkraut, for garnish

DIRECTIONS:

1.) Preheat the oven to 450 degrees.

2.)  Heat 1 tbsp of coconut oil in a large pan over medium-high heat.  Fry the mushrooms and onions until the mushrooms are soft.  Season with a pinch of salt and pepper and remove from the pan.

3.)  Place the ground beef in a mixing bowl and add salt and pepper.  Using your hands, mix and then form meat into four 3/4 inch thick patties.  Season the outsides of the patties with the remaining salt and pepper.

4.)  Fry the burgers on both sides in the pan over medium-high heat until cooked.  Remove from pan and set aside.

5.)  Serve the burgers on the lettuce leaves, if desired add the avocado mayo or thousand island dressing,...

Lemon Pepper Wings:

(How to Bake) 

1.)  Preheat the oven to 375.

2.)  Cover to baking trays with foil and glaze with olive oil.

3.)  Season both the chicken wings and pork chops with sea salt and ground pepper.

4.)  Place wings and chops on trays and let cook in the oven for 25 - 30 minutes.

5.)  After 25 - 30 minutes, place 1 1/2 tbsp. of butter in a pan, remove wings from oven and place in pan to crisp the skin.  

6.)  Repeat the same with the pork chops and fry for a minute on each side. 

(How to fry) 

1.)  Preheat the oil to 350 in a deep-fryer.  Oil should be at least 3 inches deep.  

2.)  While the oil is heating up, make the lemon sauce:  Place 1/4 cup MCT oil or extra-virgin olive oil in a small dish, grate zest of 1 lemon and the juice of 1 lemon, and whisk to combine.

3.)  Fry the wings, about six at a time, until golden brown on both sides for about 8 minutes.  Remove the wings...

EGG MUFFINS

Ingredients: (makes 6 muffins)

2 tbsp pre-cooked bacon

2 tbsp onions

2 tbsp mushrooms

3 tablespoons of chopped baby spinach

5 large eggs

1/4 coconut or almond milk

1 cup shredded cheese (we use mozzarella) 

salt and freshly ground pepper to taste

parsley or chives (optional)

DIRECTIONS:

1.)  Preheat the oven to 375 degrees.

2.)  Baste muffin cup tray with butter.

2.)  In a pan, sautee the onions, mushrooms & baby spinach in butter. 

3.)  In a medium bowl whisk the eggs & coconut milk

4.)  Add 1 cup of shredded mozzarella, the sauteed onion/mushroom and baby spinach into the bowl of eggs and coconut milk.

5.)  Bake for 15 - 20 minutes until egg is cooked through.  Easy way to check the egg: touch the middle of the muffins...if they are still wet and gooey, they'll need to be cooked a little longer.

6.)  Serve immediately or store the muffins in the fridge for up to 5 days. 

Enjoy!!!

1.       When you eat junk food, you can just burn it off.

Let’s say you crave a doughnut for breakfast. That would contain no less that 350 calories. Depending on what you do, it may take half-an-hour to an hour to burn off. Will you take the time to put in the work? Consider that you may feel tempted to eat something unhealthy again, later in the day. The calories will then add up quick and trying to burn them off, on top on extra calories you are already trying to lose, can become close to impossible.

2.       It’s okay to eat as much protein as you want.

Too much of anything can be bad. This can definitely apply to protein. Side-effects of too much protein can therefore include bad breath, moodiness, potentially damage your kidneys, may feel constipated/bloated, or even, in the long run end up gaining weight.

3.       Eating after you exercise cancels out your...

Something to keep in mind, before you decide to skip Monday’s workout, due to the stressful day you’ve had: Physician Monique Tello often prescribes exercise to her patients as a way to improve their cardiovascular health, weight loss regime, stress management and moodiness. The benefits of exercise are therefore numerous. Specifically, exercise can boost brain function as the increase blood flow provides more oxygen and nutrients to the brain. It also releases hormones that aid in the growth of brain cells. The best workouts however, are those that various parts of the brain, i.e. Co-ordination, rhythm and strategy.

Rabbi Carolyn Braun is the state of Portland’s first female Conservative rabbi. Although coming from a non-religious family, knew that she wanted to become a rabbi at the age of 10. However, her story gets even more unconventional. Fitness had always been a part of her life, as she used to run. She also worked out with Israelson (member of six US powerlifting teams and a two-time world champion) where she worked on general fitness and strength training, before Israelson suggested powerlifting. Fast-forward March of 2017, Braun competed in her state’s first-ever all-woman’s powerlifting competition, lifting almost 600 pounds across three events. She says, “In powerlifting, you have to be very centered, very balanced. Somebody’s helping you do that… It balances my life incredibly”.

Ingredients

·         1 20-oz. can jackfruit in water or brine, drained

·         1 15.5-oz. can black beans, drained and rinsed

·         ½ cup salsa

·         1 tsp. cumin, divided

·         ¾ tsp. paprika, divided

·         ¾ tsp. chili powder, divided

·         Salt and black pepper, to taste

·         2 tsp. olive oil

·         ½ yellow onion, diced

·         2 garlic cloves, minced

·         1 4-oz. can diced green chilies, drained

...

Coffee as heard about at the breakfast table, has always been the unhealthy quick fix. It’s numerous disadvantages including insomnia, raise in blood pressure, and caffeine overdose above many others. However, a recent study coordinated by the International Agency for Research on Cancer (IARC) and Imperial College London, that examined the affects of coffee consumption on mortality, brought back promising results.

The research examined more than 500,000 participants from 10 European countries. It analyzed the coffee consumption and mortality rates available. It’s results, contradictory to what most of us have been accustomed to, suggest that “higher levels of coffee drinking are associated with lower risk of death from various causes, and in particular digestive and circulatory diseases”.

However, although the results have been released, Dr. Marc Gunter of the IARC and lead author of the study, stated in an Imperial College London Press Release “Due to...

When attempting to lose weight, having a personal trainer may have a huge impact on how successful you are. Having somebody by your side to encourage you and keep you accountable may be the difference between success and failure. Although, a trainer may be important, not everyone may have the capability to hire one, whether it be a scheduling issue or a distance issue, it just doesn’t work. It is this reasoning exactly that has sparked the creation of online sport training. It surpasses the requirements of geographic and timely scheduled convince, as its users may access it on demand, where they want, when they want. This new extension to the health and wellness industry will benefit significantly on the already 3.7 trillion-dollar industry. Michael Krouse, C.E.O. of InhomeSports says, “InhomeSports is one app capitalizing on this trend, offering live, two-way video conferencing at the push of a button, connecting students and instructors anywhere at any time”....

1.     Interval Training. Whether it be walking, running, swimming, bicycling or using your elliptical, add interval training to the physical activity. Rather than maintaining a steady pace, by dividing your workouts at around 2-3 minutes, where you switch from high and low intensity, you are challenging your muscles. Thus, keeping them guessing and on their feet. This is also a great way to boost your metabolism. 

2.     Push Ups have always been the simple and reliable workout, that helps in strengthening your chest, shoulders and arms. Depending on your experience and strength, however, beginning parallel to the floor, attempting to push of your whole-body weight may not seem so easy. So, begin by pushing off the kitchen island. Slowing as you improve, get lower and lower, using a desk, then a bench. When you graduate to the ground, don’t rush, begin with your knees bent, before you attempt the big leagues.

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