by Steven Mathis | Dec 27, 2015 | Blog, Eat Real Food Based on Your Needs, Recipes, Uncategorized
This is a quick and easy lunch recipe. It provides tons of protein, good fats, fiber, vitamin C and potassium. Zucchini also contains significant quantities of folate and vitamin A, which are important for general good health. The black beans provide a good dose of iron, calcium, magnesium, manganese, copper and zinc. The fiber from the black beans will help you control your blood sugar, feel full longer, and promote digestive health. Another benefit of this recipe is that the amount of carbs can be easily manipulated without changing the core recipe. The amount of carbs we eat should be based on our goals, body fat, and activity levels. You may be at a stage where you need a larger quantity of carbs, are carb cycling, or you may not have earned your carbs by crushing a workout. Regardless, this recipe can accommodate all of those scenarios. The soup itself consists of chicken, zucchini, bell peppers, black beans and tomatoes. Once the soup is prepared, it can be served over rice or quinoa (my favorite). To manipulate the carbs, vary the amount of rice or quinoa based on your personal needs. Chicken, Zucchini, & Black Bean Soup (Serves 5) Ingredients Chicken, uncooked, 1 ½ lb Olive oil, extra virgin, 1 tbsp Zucchini, chopped, 4 cups Green Bell Pepper, 1 medium, diced Black Beans, canned, 1 ½ cups, rinsed and drained Diced Tomatoes, 1 cup Garlic Powder, 1 tbsp Parmesan Cheese, grated, 1/4 cup Quinoa, 3 cups, cooked Directions 1. Cook the chicken using your preferred method. My preference is to line a baking dish with aluminum foil and...
by Steven Mathis | Nov 11, 2015 | Blog, Eat Real Food Based on Your Needs, Recipes
To stay up to date on the latest posts, click here and Like my Facebook page! Key Points: Beware of foods with labels that sound healthier… reduced fat, gluten free, low calorie, etc. Reduced fat foods usually swap good fats for sugar and chemicals. Instead, stick with the whole fat version. Your body and hormones will thank you! Gluten free foods aren’t any healthier (unless you have an allergy) than their gluten containing counterparts. Flavored yogurts and oats are definitely not the way to go. Instead, make your own and use real, whole foods to add a ton of flavor! Beware of smoothies purchased at the local smoothie shop. Experiment and make your Super Shakes. In order to be healthier, you eat reduced fat peanut butter, gluten free bread, yogurt and drink smoothies. You are on the right track, right? Not necessarily… First, give yourself a big pat on the back for making an effort, being aware that you need to make a change, and trying to take control of your life! Second, slap yourself for buying into media hype. You see, with the media constantly hyping diet trends like gluten free, low fat, low carb, etc., manufacturers took the cue and played on people who only read headlines and don’t look deeper. So, let’s look deeper! There many foods that claim to be “health” foods but aren’t. To keep from boring you with a detailed list, I choose five of the more prevalent unhealthy, health foods. Let’s break them down, find out why they aren’t healthier, and what to do instead. Reduced Fat Peanut Butter On the easiest...
by Steven Mathis | Oct 27, 2015 | Eat Real Food Based on Your Needs
Key Points: We should eat real food based on our needs. If a food didn’t come from the ground, a tree, or living creature that was fed by the other living organisms (plants, other animals, etc), then it isn’t real food. Use the five second and the ingredient list tests to identify real food. Use the bonus the shelf life and location tests to identify real food. Diets seem to rank up there with politics and religion as a taboo topic. Regardless of how you describe the way you eat, whether it’s the Standard American Diet (or SAD… irony?), Paleo, Primal, high carb/low fat, low carb/high fat, etc, you are on a diet! Face it! Your diet is simply what you ate today. I don’t promote or subscribe to any particular style of eating over another. Instead, I feel that we should eat real foods based on what our bodies need. So, there are two parts to that statement: “eat real foods” and “based on what your body needs.” Let’s start with “eat real foods”. What does that mean? What is “fake” food? Let’s look at three distinct but accurate definitions. What is “real food”? First, Mike Dolce, MMA’s expert on weight cutting and nutrition, tells listeners of the Mike Dolce Show to eat “earth grown nutrients”. When he refers to earth-grown nutrients, Dolce says, “Now, I’m not talking about cocaine or things like that, obviously. We’re talking about blueberries, avocados, chia seeds, and a tremendous amount of green vegetables.”[i] Second, Loren Cordain, Ph.D., says to eat a diet with “lots of lean meats, fresh fruits, and vegetables.”[ii]...
by Steven Mathis | Jun 24, 2015 | Eat Real Food Based on Your Needs, Recipes
Okay, if you have checked out any of the other recipes I’ve shared, you have noticed a couple of things. First, I only use real food. This means that the foods aren’t processed with a bunch of added crap. Second, I want food that is going to nourish my body and taste great at the same time. Third, I want simplicity. Here is another meal that fits all three criteria perfectly. The Honey Mustard Chicken is full of flavor, is super moist, and packs a protein punch! The Oven Roasted Mixed Vegetables are super easy and make a nice side without overpowering the chicken’s flavor. For simplicity and ease, I use frozen, organic Normandy Vegetables from Costco. Honey Mustard Chicken Ingredients 1/4 cup Lemon Juice, fresh 1 tsp Garlic Powder 8 Chicken Thighs, skinless Himalayan Sea Salt Black Pepper 1 tsp Garlic, Minced 1 tsp Dijon Mustard 2 tbsp Honey, raw, unfiltered Preheat the oven to 400. While the oven is preheating, combine the lemon juice and garlic powder in a small bowl. Place the chicken thighs in a baking dish and pour the lemon and garlic mixture evenly over the chicken. Season the chicken with salt and pepper to taste. Place the chicken in the oven and bake for 30 minutes. In another bowl, combine the garlic, mustard, and honey. Mix well. Once the chicken has baked for 30 minutes, remove it from the oven and brush it with the honey and mustard mixture. Return it to the oven to bake for an additional 5 minutes. Oven Roasted Mixed Vegetables Ingredients 3lbs Mixed Vegetables 4 tbsp Coconut Oil,...
by Steven Mathis | Jun 18, 2015 | Eat Real Food Based on Your Needs
Key Points: Eating a plant-based diet has benefits and drawbacks. The common drawbacks are lack of protein and calories plus the creation of nutrient deficiencies. To reap the benefits of a plant-based diet, avoid the highly processed imitation meats, focus on protein dense plant-based foods, and work to eliminate deficiencies through careful planning and/or supplementation. Okay, so you don’t eat meat? Why the heck not? Well, actually there may be several different, legitimate reasons. Those who choose to follow a “vegan” or “vegetarian” lifestyle often do so for moral and philosophical reasons. For example, some believe that avoiding meats is healthier or that it’s better for the environment. Some have religious or animal rights’ beliefs that conflict with an omnivorous diet. Some just don’t like the taste and/or the texture. Regardless of the reason for not eating meat, the terms “vegan” and “vegetarian” bring a lot of connotations, both negative and positive. To avoid this, I choose to use the term “plant-based” diet. There are multiple levels of plant-based diets: Eat meat but much less than the standard diet Avoid meat but eat fish, dairy, and eggs Avoid all meat and fish, but eat dairy and eggs Avoid all animal products including dairy and eggs NOTE: For the remainder of the post, when I use the term “meat,” I am referring to all animal products including dairy and eggs (meat just sounds better!). Benefits & Drawbacks Each level of a plant-based diet has benefits and drawbacks which can progress as more meat is removed from the diet. First, who can argue that adding more fruit and vegetables to your...
by Steven Mathis | Jun 7, 2015 | Eat Real Food Based on Your Needs, Recipes
Sometimes, its nice to only make one entree instead of a main dish and sides. Sometimes, we just want to mess up one skillet and not a dozen. Sometimes, we just want a simple recipe. Well, this recipe does all that and tastes great! Using just one skillet, the Beef & Broccoli Dinner combines protein and veggies into one dish that is super simple. NOTE: Conventional broccoli is sprayed with tons of chemicals. So, use organic if possible. Also, if grassfed beef is not an option because of budget, use the leanest cut possible. Beef & Broccoli Dinner Ingredients ½ cup Liquid Aminos or Low-Sodium Soy Sauce ¾ tbsp Ginger 6 cloves Garlic, minced ¾ cup Water ½ cup Pure Maple Syrup 5 tbsp Almond Flour 3 tbsp Olive Oil, divided 1 bunch Green Onions, chopped 8 cups Organic Broccoli, cut into small pieces 2 lbs Grassfed Roast Meat Directions In a medium bowl combine the aminos or soy sauce, ginger, garlic, water, syrup and almond flour. Set aside. Heat 1 ½ tbsp of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, sauté for 5 minutes. Remove from skillet. Heat the remaining olive oil and stir-fry the meat until almost done. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens. Serve and...
