3 Quick & Easy Meals for the Busy Holidays - Episode 3: Umami Burgers

Umami Burgers


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


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,...

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3 Quick & Easy Meals for the Busy Holidays: Episode 2 - Wings & Chops

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...

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3 Quick & Easy Meals for the Busy Holidays: Episode 1 - Egg Muffins

cleaneating nutrition Dec 04, 2017


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)


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. 


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The Effects of Sleep on Weight Loss

nutrition Aug 04, 2017

Do you recognize yourself in the following description? Devoted to living a healthier lifestyle, you eat well, focusing on protein and vegetables. Your workout consistently. Overall, you’ve been maintaining a healthy lifestyle for a long period of time. Yet, there are little to no results, and your efforts seem hopeless.

Most people, wanting to fit into their old jeans, resort to the following plan: Eat less, move more. Through this process however, one forgets a crucial component: Sleep. “Sleep has its fingers in everything from mood to mental capacity to physical well-being” -Dr. W. Christopher Winter, Ph.D., president of Charlottesville Neurology and Sleep Medicine. Sleep, (or moreover, lack thereof), can have countless health ramifications. These ramifications in turn may affect, your capacity to exercise regardless of your willingness to, and your body’s cravings for unhealthy foods.

 Although your motivation is high, you may not be physically able...

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The Ketogenic Diet

nutrition Jul 22, 2017

Known as Keto or Low-Carb diet, it is a diet that forces your body to convert your fat into energy. You do by starving your body of carbohydrates, rather than calories. A normal body, one not on the keto diet, generally uses glucose as its energy source as the glucose molecule is the easiest to convert into energy. Therefore, in depriving your body of glucose, the body is put into a state of ketosis. This state is the body’s natural reaction to low food intake, where it substitutes the lack of glucose with fat.

The benefits of a ketogenic diet are numerous, and therefore benefit most genders and ages. They include: Weight loss; burns body fats to be used as an energy source, Controls blood sugar; foods that a ketogenic diet calls for, are generally low in sugar and, Better mental focus; the state of ketosis produces ketones which provide fuel for the brain. And these are just a few of the multitude of benefits the ketogenic diet provides.

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Long Live Coffee

nutrition Jul 19, 2017

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...

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5 Nutrition Myths

food healthy nutrition Jul 15, 2017

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...

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The Coconut Oil Dilemma

healthy nutrition Jul 07, 2017

As of June, this year, the American Health Association released a presidential advisory on the connection between dietary fats and Cardiovascular disease. The study suggested the reduction of saturated fats, which included coconut oil. This therefore placed coconut oil in the same company as dairy fat and lard. The study continued mentioning that “A recent survey reported that 72% of the American public rated coconut oil as a “healthy food” compared with 37% of nutritionists”.

All that read were shocked and suspicious as coconut oil has always been known in the home as a great source of nutrition. Dr. Josh Axe a nutritionist and DNM (Doctor of Natural Medicine) estimates that there are over 1,500 studies proving coconut oil to be one of the “healthiest foods on the planet”. These articles rave about the benefits on coconut oil, which include, treating Alzheimer’s, preventing and treating cancer, boosting the immune system, improving energy...

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Are you sure you should be eating that?

nutrition Mar 17, 2017

Admit it...

...you're waiting for the New Year, to make the same New Year's resolution you made last year to start losing weight...

...the same as the year before...

...and the one before that...

Why wait?

It makes sense, doesn't it?

What better time is there than now to transform your body into the one that you've always dreamed of?

To kickstart your healthy lifestyle, I'd like to share with you some food for thought:

Why do you eat?

"Duh!  Because I get hungry.  I need food to function and you definitely do not want to see me "hangry!" 

You're partially right, but that's not the only reason why you eat.

The thing is you (and probably most people you know) are eating way to much!

Your body doesn't need all of the calories you consume, and it shows around the waistline.  If we only ate to fuel our bodies and to "function properly", then we'd all have 6 pack abs, instead of 1!

And that's definitely not the case, right?

So what drives you to eat when you shouldn't?...

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