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 3, 2015 | Uncategorized
Okay, so the weather is cooler and the leaves are changing. That can mean only one thing… It’s fall! Fall brings football, the World Series, Halloween, and the need for something warm to eat. For me personally, nothing beats a big bowl of chili. Opening a can of Hormel doesn’t do it for me. No, I want something more. But I don’t want to spend hours slaving to cook something tasty. I also don’t want to pollute my body with a bunch of crap either. Enter my Easy Chili recipe. It really is easy to make and takes about 20 minutes to assemble. Easy Chili Serves 4-6 Red Bell Pepper, 1 ¼ medium Green Bell Pepper, 1 ¼ medium Red Onion, 1 ¼ medium Turkey or Grassfed Beef, ground, 2 lb Crushed Tomatoes, canned, 5 cups Red Kidney Beans, canned, 2 ½ cups Garlic, minced, 5 tsp Himalayan Sea Salt, 1 ¼ tsp Black Pepper, 1 ¼ tsp Cumin, 1 ¼ tsp Chili Powder, 2 ½ tbsp 1. Brown the beef or turkey. 2. While the meat is browning, dice the peppers and onion. Set aside. 3. Combine the meat, tomatoes, and beans in large pot and place on low heat. 4. In the meat pan, sauté the peppers, onions and garlic. 5. Once the veggies are tender, add them to the tomato pot. Then mix in the salt, pepper, cumin, and chili powder. 6. Cover the pot and let the chili cook for 1 – 2 hours on low heat. Stir occasionally....
by Steven Mathis | Oct 19, 2015 | Blog, Training, Uncategorized
We’ve seen (or done it!) hundreds of times! What exactly? Start a workout without doing any prep work. I understand… you are rushed, you are pumped to get into the training, you don’t like working on mobility… However, those excuses don’t negate the need to properly prepare our bodies for the upcoming work! A warm up is generally described as preparing the body for physical activity. An effective warm up will enhance overall performance, allow for more effective and efficient movement patterns, and decrease the risk of injury. [i] In other words, suck it up and do it… your body will thank you! So, how should we program a warm up? Well, that depends. What are you doing during the training session? Are you just lifting, running, rowing, or are you doing some combination? The warm up should be geared toward the upcoming activities. For example, if I am only running, I am not going to spend a lot of time working on my upper body. Instead, I’ll focus on my ankles, calves, hamstrings, hips, and core. On the other hand, if I am performing large lifts that require a significant range of motion (squat, snatch, clean & jerk, etc), I need to prepare my entire body. Even though the exact elements may vary, a good warm up will generally consist of cardiorespiratory work, foam rolling, dynamic movements, and specific mobility work. Cardiorespiratory Work The purpose is to increase your heart rate and body temperature and should last 2-5 minutes. Some good examples include jumping rope, slow jogging, rowing, etc. While I don’t always include cardiorespiratory work, it is...
by Steven Mathis | Jul 1, 2015 | Uncategorized
Okay, so we all know that we should eat more fruits and vegetables. We also know that we need protein to recover from workouts. But maybe you don’t like certain fruits or veggies. Or maybe you are not a big meat eater. Or maybe its just to dang hot outside and you want something cold. What are we to do? Glad, you asked. I have the answer. Fruity Madness combines fruits, proteins, and healthy fats in a cold, refreshing shake. The best part is that if you don’t like veggies you will never know they are included. For a quick run down, here some benefits: Strawberries & Blueberries – Vitamin C, Potassium fiber, antioxidants Broccoli – Vitamin A, C & K, Potassium, fiber Chia Seeds – Potassium, Calcium, Iron, Magnesium, Omega 3s, fiber Hemp Seeds – Complete protein, Omega 3s, Magnesium, Iron, Calcium, Vitamin E, Zinc Spinach – Vitamin A, C, E, & K, Calcium, Copper, Iron, Magnesium, and Zinc Coconut Oil – Medium-chain Triglycerides (tons of benefits) Fruity Madness 1 cup of water (more or less depending on desired consistency) ½ cup Organic Blueberries, frozen ½ cup Organic Strawberries, frozen ½ cup Broccoli 1-2 scoops Whey Protein, vanilla 1 tbsp of hemp seeds 1 tbsp of chia seeds ½ tbsp of coconut oil 1 handful of spinach ½ cup of ice 1. Add all the ingredients to a high powered blender and process until...
