Are You Spending Enough Time in the Kitchen?

Sunday meal prep complete!

Sirloin steak, scrambled eggs, baked chicken tenderloins, and a protein shake.

I enjoy a cup of coffee, while I cook.

Spend more time in the kitchen.

Many people make it to the gym, or to their workout, and then sacrifice all of their efforts, by not allocating time for meal planning and meal prep.

To achieve your goals, which always include burning fat, building muscle, and feeling better; the kitchen is where all of your efforts pay off.

The best workout program, will only produce marginal results, when the nutrition plan fails to support the exercise.

Your body needs fuel!

Home cooked meals take time. Prepping food in bulk is the easy solution. 

The trade off in time vs results are huge. 

Meal planning and meal prep are critical to your long term success.

If you want it bad enough, you will find a way. If not, you will find an excuse.

So hit the kitchen and start cooking, in order to see optimal results.

If you would like to learn more about Paleo, Keto, or Intermittent Fasting, Go Here!.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Intermittent Fasting Deciphered On Sale Now!

Dandelion Bread Recipe

Recently, I had an explosion of dandelions in my yard.
They bloomed in record numbers on one warm, sunny day.
My yard was a brilliant sea of yellow and green.

I have posted about dandelions before. They are one of the healthiest plants that you can find.

Full of vitamins, minerals, phytonutrients, and antioxidants, they are considered the vitamin shop of the plant world.

I had recently watched another informative video on the benefits of dandelions so I figured I would take advantage of this plentiful bounty and make something healthy with it.

I decided to try dandelion bread.

So the first step was to harvest a bunch of dandelions.

You want to get about two cups worth of dandelion flowers.

Then, after a thorough washing and drying, I cut the flowers off of the stems.

Once I had about two cups worth of flowers, I assembled the rest of my ingredients.

For this bread, I used the following ingredients:

2 cups of dandelion flowers
2 cups of coconut flower
1 tbsp of baking soda
3 tbsp of cinnamon
1 tbsp of sea salt
2 scoops of BioTrust Chocolate Protein Powder
4 whole eggs
3 tbsp of MCT oil
3 tbsp of coconut oil
4 tbsp of raw organic honey
3 tbsp of extra virgin olive oil
6 packets of stevia

I then mixed and blended all of the ingredients in a bowl and spread the batter out on a baking sheet.
I would have used a rectangular or circular bread tin but I didn't have one at the time. 
It didn't look pretty but it worked.

I baked in the oven at 350 degrees for 45 minutes. 

Make sure that you check it to see that it is baked all the way through before pulling it out.

I let it cool and then cut it up into brownie sized squares.

It tasted really good. 

It wasn't perfect, but it did the job, and provided me with a very healthy addition to my meal plan.

This isn't something that I would do often, but it was a fun change to the same old stuff.

I had some flowers left over so I made dandelion tea to go with the bread. 

I'll do a post on the tea soon.

Dandelions are super healthy and available for free. 

Give it a try!

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Baking Hardboiled Eggs

In this video, I show you how I bake hard boiled eggs in the oven,
instead of the traditional boiling method.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

The Paleo Rant Revisited

I support and agree with Paleo and Primal nutrition concepts in their general form. My nutrition program that I teach is rooted in the general Paleo and Primal concepts.

But when modern food products are labeled Paleo, I lose my calm composure.

I have ranted on this before.

I cannot stand modern food products with the word Paleo on it. 

For some reason it drives me insane. 

Now you can buy Paleo bread, cakes, cookies, cupcakes, ice cream, ice cream cones, protein bars, snack packs, trail mix and who knows what else. 

Hell, they will probably come out with Paleo edible underwear next. 

Do you really think Grok the caveman had anything like that? 

Hey Paleo honey, why don't you fire me up some Paleo bread in our Paleo oven, while I sip on some Paleo beer after a hard day of being a Paleo hunter-gatherer. 

Really People? 

What is worse is all the wanna be Paleo people who buy the crap, thinking they are Paleo, when they open up their Paleo package, that they received in their Paleo mailbox, from the Paleo mailman, after they spent a whole bunch of their Paleo money, on these unrealistic Paleo food items, that were made in a Paleo processing facility, and shipped out of the Paleo warehouse. 

It is so far removed from the original Paleo Diet concept that it is not even funny.

So if you are interested in quality Paleo Diet resources, check out these:

Remember the basics and you will normally do fine.



Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
www.dempseysresolution.com

Get Your Recipe Hacker Cook Book Now!

Already 15,000 copies for the Recipe Hacker Cookbook have been shipped out during the last 72 hours.

Have you gotten your copy?

As I said, the Recipe Hacker Cookbook promotion ends tonight at midnight (PST). Since all 15,000 physical copies have run out, Diana (the recipe hacker) is making the digital version of her popular cookbook available to you for only $5.95.

That's an insane deal for over 100 healthy, delicious, fat burning meals that are made WITHOUT gluten, grain, soy, refined sugar, and dairy.

...because once the $5.95 promotional offer goes away tonight, the only other way to get The Recipe Hacker cookbook is on Amazon or at your local bookstore at full retail price when it gets released this Tuesday, December 9th.

So grab your copy now at this great price!

Recipe Hacker Cookbook

Eric Dempsey 

Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Avoid pasta with spaghetti squash

If you are trying to get in shape, pasta may not be the way to go. Natural unprocessed carbs are far more beneficial for you as fuel for the human machine. Spaghetti squash is a great substitute for pasta and regular spaghetti. 

To prepare a spaghetti squash, simply cut it in half and scrape out the guts. I take the seeds out of the guts and eat them as well.

Then you put the pieces face down in your baking sheet. 

Then I bake it at 400 degrees ( I just bake everything at 400), for 1 hour and 10 min or until it is soft. Once it is cooked, I take it out and let it cool for a few minutes. Then take a fork and scrape out your healthy spaghetti. 

You can make your own healthy sauce or use it however you want.

Give it a try if you haven't. There are many different ways to cook it. This is just how I do it. Simple and effective. Hope this helps. Keep exploring new ways to include healthy and fit into your life. 

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Meal Prep Made Easy - Keep It Simple

Pork chops and baby red potatoes - simple.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Quick Meal: Cottage Cheese, Almonds and Blueberries

Quick Meal: Cottage Cheese, Almonds and Blueberries

Meals do not always have to be complicated. Simply select a protein, fat and carb and there you go. 

Use your imagination and create a variety of quick meals based upon macronutrients that you like.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Chicken Breasts and vegetables

This was Tuesday's big meal. It consisted of baked chicken breasts, sweet potato, peppers, onions, broccoli, cauliflower and extra virgin olive oil.

The recipe didn't require any precise measurements. I just threw 4 chicken breasts in the pan, cut up a sweet potato and threw in a handful of sliced green, red and orange peppers,onions, cauliflower and broccoli. 

I baked it at 400 degrees for 1 hr, 25 min and then covered it all in extra virgin olive oil. And then I ate it all like a ravenous beast. Pretty simple.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Protein intake is critical in order to reach your fitness goals. Are you eating enough?

Hi, Happy August!
Are you ready for the weekend? I sure am.
Kids going back to school next week! How many moms are excited? :)

I'm still forging ahead in Grad school. Reading endless scientific study after study.

One topic that we had to cover this week, in the nutrition for peak performance course, was protein. All of the studies that I read confirmed what I teach and preach.

Post workout nutrition is critical to receive optimal gains from your workout and that consuming sufficient amounts of protein throughout the day provides optimal results.

The International Society of Sports Nutrition states that exercising individuals’ protein needs are between 1.4
and 2.0 g/kg/day.

The mainstream RDA is .8g of protein per kg of bodyweight. Studies have shown this to be low for active individuals who exercise. It is recommended that active people consume at least 1g of protein per kg of bodyweight. If you train hard then the 1.4g - 2g is a better range.

To figure out your protein needs in grams, google your bodyweight in lbs converted to kg. Example: I google 215lbs = kg and it gives me 97.5kg. I multiply 97.5 x 1.4 for 136g and 97.5 x 2.0 for 195g.

I weigh 215 which is 97.5kg. So I need between 136g to 195g of protein each day, depending on my workout intensity. So a standard chicken breast contains roughly 30g of protein.

So i would need to eat approximately 4.5 chicken breasts to get my 136g of protein or 6.5 chicken breasts to get around 195g of protein. That is a lot of chicken.

Some days I can eat that much and some days it proves to be challenging. On the challenging days, some times I use protein shakes to get in that extra protein.

It is easier (not better) for me to drink protein shakes and eat a couple of chicken breasts, rather than to eat 6 chicken breasts on the challenging days.

So if you need a quality source to get in that extra protein, Here is one of the protein powders that I use, sell and recommend.

Prograde Lean Meal Replacement Shake

And to help you save some cash, while getting a high quality protein source, Prograde is offering you 20% off for a limited time. Simply use the coupon code POWDER20 at checkout.

Prograde Lean

Now if you already have your protein powder of choice, then here are 51 free recipes that you can make, with your protein powder. These recipes can provide variety and give you a break from your standard meat and poultry meals.

So no matter how you do it, you need to get your protein in every day to get fit, healthy and lean. 

Train Hard and Eat Right!

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Friday's Protein Smoothie

Today's smoothie: spinach, fruit, almonds, Brazil nuts, extra virgin olive oil and BioTrust chocolate low carb protein powder. Every so often, I get burned out on eating clean and need a break. Everyone who eats good understands.



So I throw in some smoothies to get the good stuff in easier. I'm not a smoothie hippie or anything but it does come in handy, once in awhile. If you need a break or have a hard time with certain foods, try using it in a smoothie- imagination and variety -so you can (Charlie Mike)- continue the mission.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Meal Prep is a Critical Task, Make it fun!

Meal prep is continual and must be viewed as a positive, healthy task that will lead you to great goal reaching achievements.

Meal prep is an exciting and fun way of motivating yourself to achieve your goals. Your nutrition is the dominant factor in your success along with your mindset.

Here is baked chicken, red potatoes and asparagus covered in extra virgin olive oil.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Homemade Protein Brownies

Homemade protein brownies

6 scoops BioTrust low carb protein powder

1 cup raw buckwheat

1 cup raw shredded coconut

Raw organic honey and stevia as desired

1 cup filtered water

Mix all ingredients in a bowl until the batter is thick and then spread evenly into a baking sheet.

Bake at 350 degrees for 25 minutes. Remove and let cool.

Enjoy!

Eric Dempsey
Master Sergeant, U.S. Army Retired

NASM Certified Personal Trainer & Weight Loss Specialist

Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Meal Prep: Baked Pork Chops

Sunday meal prep: baked boneless pork chops, red potatoes, shredded raw coconut and extra virgin olive oil.

Prep your meals in bulk and in advance to have good meals ready for the upcoming week. 

Chicken Fajitas With Chef Mikey

Tonight's post workout dinner was a dish prepared by my 12 yr old son Mikey. It was chicken fajitas with onions, green peppers, red peppers and Fage greek yogurt instead of sour cream and fajitas mix. It was super simple to make and tasted great.

Eric

Dempsey's Resolution Fitness