Coconuts are a very healthy food. And despite that it contains saturated fat, coconut has numerous health benefits. In the video above, I list 10 of its many benefits.
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts
Monday, January 11, 2021
Wednesday, September 23, 2020
Thursday, June 4, 2020
Do you really have a handle on your nutrition plan?
Quick meal: baked chicken breast, mixed nuts and seeds, and spinach.
Cooking the chicken in bulk allows me to create these meals very quickly.
The tradition of cooking each meal individually is time consuming and resource intensive.
Most people are busy and often skip this for a fast food option. That leads to body composition and health issues, when done for too many consecutive weeks.
Cooking in bulk and meal prepping, as part of your comprehensive meal planning, eliminates the need for reliance on fast food.
I can have 10 of these meals ready to go in Tupperware containers in a very short amount of time.
Some people think that I post my meal pics because I think that someone cares about what I have for dinner. Trust me, I know that nobody cares about what anyone has for dinner.
It may surprise some of you to know that I am a certified nutrition coach and weight loss specialist, amongst many other additional certified specialist titles. I have been teaching, coaching, and mentoring clients in nutrition, fitness, health, and wellness for many years now.
When I show you a pic of a meal, I'm showing you an example of a proven solution. If you struggle with weight management issues, I would recommend trying to use my meal pics as an example. In a few weeks time, you would see some dramatic progress, especially when combined with a challenging exercise program. - which of course, I also coach clients in.
If you think you have a handle on your nutrition plan, but are not making the desired progress which you seek, ask yourself the following 4 questions:
1: Do you have a clearly defined goal? If not, you need to create one using the SMART method ( specific, measurable, attainable, realistic, and timely ). Find your "WHY".
2: Based upon your goal, what is your optimal daily calorie intake? You should also know what your current daily caloric intake is, and the difference between the two that you have to adjust for.
3: Based upon your goal, what is your optimal macronutrient ratio of protein, fat, and carbs? You should also know what your current daily macronutrient ratio is, and the difference between the two that you have to adjust for.
4. Based upon your goal, what type of exercise, lifestyle and mindset changes are required? You should know where you are at, so you can determine what changes are needed.
If you do not know the answers to these questions or how to find / calculate the answers to these, then it's safe to say that you do not have a sufficient grip on your nutrition plan.
I teach clients how to specifically create their individual nutrition plans based upon their specific goals.
There is a lot more to it than to simply "eat less and exercise more". Over the last few decades, I have rarely ever seen any of my clients succeed by starving themselves and doing more cardio. However, I have seen that plan fail repeatedly, time and time again.
So no, I don't post my meal pics because of my delusional assumption that you want to see what I had for dinner. I post my meal pics so you can see a variety of proven meals which can help you reach your goal.
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Monday, April 30, 2018
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.
They bloomed in record numbers on one warm, sunny day.
My yard was a brilliant sea of yellow and green.
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.
Then, after a thorough washing and drying, I cut the flowers off of the stems.
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
Tuesday, April 10, 2018
The Top 13 Fat-burning Foods to Fight Stress
STRESS!
It can be good or bad.
Your body doesn't acknowledge the difference.
It only sees change and a threat.
We all deal with it, and to cope we often turn to "comfort foods" that do nothing but pack on the pounds -- bad news for your waistline!
But did you know that you can actually burn fat while fighting stress when you choose the RIGHT foods?
But did you know that you can actually burn fat while fighting stress when you choose the RIGHT foods?
It's true, and fortunately my trusted colleague Dr. Matt Roberson just wrote a brand new free report showing you the top 13 stress-busting, fat-burning foods.
And even better you can download it for free for the rest of the day today.
Get your free copy in just a few seconds here:
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Friday, April 6, 2018
New Protein Pancake Recipe
I watched a video on Navajo fry bread and thought it was pretty cool.
But it had white flour as the main ingredient so I didn't like that.
I decided to experiment and create some type of healthy pancake.
Using only what I had on hand, I mixed up a crazy batter and cooked it up.
It actually turned out way better than I imagined.
Here is what I used for the batter ingredients:
2 whole eggs
1 scoop of BioTrust low carb chocolate protein powder
1 cup of organic shredded coconut
1 cup of hulled hemp seeds
3 tablespoons of MCT oil
1 tablespoon of baking soda
2 tablespoons of almond butter
I mixed all of the ingredients in a bowl.
1 cup of hulled hemp seeds
3 tablespoons of MCT oil
1 tablespoon of baking soda
2 tablespoons of almond butter
I mixed all of the ingredients in a bowl.
Heated up the frying pan with a decent covering of extra virgin olive oil.
Then I poured the batter in the pan, forming one large pancake.
I let it cook until the bottom side was solid, then
I flipped it and let the other side cook until it was done.
I put it on a plate and spread a light coating of strawberry jam all over it.
I scarfed it down like a hungry dog. It filled me up quick.
It was way better than I thought it would be.
Then I poured the batter in the pan, forming one large pancake.
I let it cook until the bottom side was solid, then
I flipped it and let the other side cook until it was done.
I put it on a plate and spread a light coating of strawberry jam all over it.
I scarfed it down like a hungry dog. It filled me up quick.
It was way better than I thought it would be.
Never be afraid to experiment.
Friday, March 23, 2018
Free Report: 9 foods you should NEVER buy organic
If it's called organic then it has to be great for me, right?
If you've been told that eating organic is healthy, then you BETTER watch out for the 9 organic nightmares listed in this free report. Not only are these 9 organics foods a complete waste of money, but some of them can downright stop fatloss dead in it's tracks. Do you want to accidentally sabotage your fatloss results by choosing the WRONG organic foods? No one does...
Fortunately, the BioTrust crew just wrote a brand new report exposing all 9 of these disaster organic foods, and you can download it for free for the rest of the day.
Get your free report here
Eric Dempsey
MS, NASM Ftiness Nutrition Specialist
Dempseys Resolution Fitness
Fortunately, the BioTrust crew just wrote a brand new report exposing all 9 of these disaster organic foods, and you can download it for free for the rest of the day.
Get your free report here
Eric Dempsey
MS, NASM Ftiness Nutrition Specialist
Dempseys Resolution Fitness
Monday, March 12, 2018
Free Report: The Top 10 Gut-Cleansing Foods
Due to exposure to an array of common foods, beverages, and over-the-counter medicines, 9 out of 10 people's intestines have been infested with toxic, parasitic bacteria that is DESTROYING their health and making it virtually impossible for them to drop fat from their biggest problem areas...and that very likely means you...
Fortunately, my good friend and top nutritionist Shawn Wells just wrote a brand new free report showing you the top 10 gut-cleansing foods, and he's giving it away for free for the rest of the day today...
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Wednesday, February 28, 2018
Free Report: All about eggs
Today, we’re GIVING it away 100% FREE!
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Tuesday, February 13, 2018
Pemmican The Ultimate Survival Food
The next survival crisis, which we may face soon, will be nothing more than what our ancestors called daily life.
The grid could go down and then we would have no electrical power, no refrigerators, no Internet, no computers, no TV, no hyperactive law enforcement, and no Publix or Walmart.
When the grocery stores close down, and the food shelves go empty, food will become a serious issue for most people.
Except for those who know how to make pemmican!
Pemmican was created by the natives of North America, and was used by Indian scouts, as well as early western explorers.
These people were highly mobile, and covered a lot of distance. They needed food that was nutritious and would not spoil.
Pemmican answered the call. You can store it for a long time without refrigeration. And it can be packaged in any way that you need, so that it can be carried easily during movement.
Learning how to make pemmican is just one of the many survival techniques used by our forefathers.
These precious life saving techniques are becoming lost to time.
When things go bad in today's world, we will all become frontiersman and pioneers again.
And we will need to learn the same skills that our grandfathers, and great grandfathers knew before us.
Click this link and watch this super informative video on how to make pemmican.
Start learning the skills that you, and your family, will depend upon during the next dark times.
We all have much to learn from our ancestors.
Pemmican is a great place to start.
And if you want to learn more about old school frontier and pioneer survival techniques, check out this great book:
The Lost Ways.
Stay safe,
Eric Dempsey
Master Sergeant, US Army Retired
ILRRPS Survival with Resistance to Interrogation Course Graduate
Saturday, November 4, 2017
What are macronutrients and micronutrients?
Macronutrients are the body’s major fuel sources used to provide energy, and the raw materials to sustain, grow, and repair the body’s operating systems and infrastructure. The macronutrients consist of proteins, fats, and carbohydrates. Each macronutrient has specific roles and functions that help the body operate at, or near, optimal capacity. Carbohydrates serve four major roles. These roles include central nervous system fuel, primer for metabolism, sparing protein, and an energy source for the body (McArdle, Katch, & Katch, 2016).
Fats also serve four major roles. These roles include suppressing hunger, protection of vital organs and promoting thermal insulation, providing a transportation mechanism for fat soluble vitamins, and acting as a reserve source of energy. Proteins provide important support to the hormonal, transport, metabolic, and tissue synthesis and systems. Proteins provide amino acids, and contribute to cellular, muscular, skeletal, and numerous other internal systems. Together, the three macronutrients provide the body with all of its important needs, in order to operate in a healthy state (McArdle, Katch, & Katch, 2016).
Micronutrients consist of thirteen vitamins and twenty two minerals. Vitamins are categorized into water soluble and fat soluble groups. Each vitamin has specific functions, and all help to maintain the optimal physiological operations of the body. Minerals assist with cellular metabolism, bone and teeth formation, balancing acidity levels, neural functioning, muscle contractions, and heart rhythm (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Minerals also assist in the operations of the immune system and other biochemical functions of the body. Both vitamins and minerals assist with antioxidant defense against free radicals and oxidative threats. Together, vitamins and minerals provide a wide variety of essential functions, for all major biological operations and systems of the body (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Proteins, fats, and carbohydrates provide many important functions in the body, especially during exercise. Proteins are important for building lean body mass, which includes muscle tissue, connective tissue, and healthy bones. Proteins also help facilitate fat loss, or the loss of fat mass. In emergencies, proteins can be broken down to provide more glycogen to the body. Carbohydrates are the body’s main fuel source during exercise. When carbohydrate levels are sufficient, protein is spared during exercise (Helms, Zinn, Rowlands, & Brown, 2014).
When the body goes through the anaerobic phase, and begins the aerobic phase of exercise, after about two minutes, the carbohydrates become the main fuel. When glycogen stores begin declining after prolonged exercise, fatty acids are broken down into glycogen to sustain the body’s fuel needs. In dire cases of glycogen depletion, fats can break down into ketones to provide fuel. The three macronutrients work in concert to keep the body fueled and strong, throughout whatever stressors that one may face (Helms, Zinn, Rowlands, & Brown, 2014).
Vitamins and minerals are the micronutrients that support numerous chemical, biological, physiological, and metabolic actions, and systems within the body. During exercise the micronutrients play key roles in assisting with the break down and utilization of the macronutrients to provide fuel, and energy. They also assist with defense against free radical damage, muscular contractions, and thermoregulation. Micronutrients are extremely important during all catabolic and anabolic functions of the body. Not only do they provide vital functions in maintaining general health, they are critical components in numerous physiological activities during exercise (Pingitore, Pace, Lima, Mastorci, Quinones, Iervasi, & Vassalle, 2015).
References:
Ahmed, S., Ali, R., Islam, R., Hoque, A., Hasnat, A., & Nahar, Z. (2016). Effect of serum trace elements, macro-minerals and antioxidants in acne vulgaris patients: A case control study. Dhaka University Journal of Pharmaceutical Sciences. Retrieved from https://www.banglajol.info/index.php/JPharma/article/view/30940/20855
Fats also serve four major roles. These roles include suppressing hunger, protection of vital organs and promoting thermal insulation, providing a transportation mechanism for fat soluble vitamins, and acting as a reserve source of energy. Proteins provide important support to the hormonal, transport, metabolic, and tissue synthesis and systems. Proteins provide amino acids, and contribute to cellular, muscular, skeletal, and numerous other internal systems. Together, the three macronutrients provide the body with all of its important needs, in order to operate in a healthy state (McArdle, Katch, & Katch, 2016).
Micronutrients consist of thirteen vitamins and twenty two minerals. Vitamins are categorized into water soluble and fat soluble groups. Each vitamin has specific functions, and all help to maintain the optimal physiological operations of the body. Minerals assist with cellular metabolism, bone and teeth formation, balancing acidity levels, neural functioning, muscle contractions, and heart rhythm (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Minerals also assist in the operations of the immune system and other biochemical functions of the body. Both vitamins and minerals assist with antioxidant defense against free radicals and oxidative threats. Together, vitamins and minerals provide a wide variety of essential functions, for all major biological operations and systems of the body (Ahmed, Ali, Islam, Hoque, Hasnat, & Nahar, 2016).
Proteins, fats, and carbohydrates provide many important functions in the body, especially during exercise. Proteins are important for building lean body mass, which includes muscle tissue, connective tissue, and healthy bones. Proteins also help facilitate fat loss, or the loss of fat mass. In emergencies, proteins can be broken down to provide more glycogen to the body. Carbohydrates are the body’s main fuel source during exercise. When carbohydrate levels are sufficient, protein is spared during exercise (Helms, Zinn, Rowlands, & Brown, 2014).
When the body goes through the anaerobic phase, and begins the aerobic phase of exercise, after about two minutes, the carbohydrates become the main fuel. When glycogen stores begin declining after prolonged exercise, fatty acids are broken down into glycogen to sustain the body’s fuel needs. In dire cases of glycogen depletion, fats can break down into ketones to provide fuel. The three macronutrients work in concert to keep the body fueled and strong, throughout whatever stressors that one may face (Helms, Zinn, Rowlands, & Brown, 2014).
Vitamins and minerals are the micronutrients that support numerous chemical, biological, physiological, and metabolic actions, and systems within the body. During exercise the micronutrients play key roles in assisting with the break down and utilization of the macronutrients to provide fuel, and energy. They also assist with defense against free radical damage, muscular contractions, and thermoregulation. Micronutrients are extremely important during all catabolic and anabolic functions of the body. Not only do they provide vital functions in maintaining general health, they are critical components in numerous physiological activities during exercise (Pingitore, Pace, Lima, Mastorci, Quinones, Iervasi, & Vassalle, 2015).
References:
Ahmed, S., Ali, R., Islam, R., Hoque, A., Hasnat, A., & Nahar, Z. (2016). Effect of serum trace elements, macro-minerals and antioxidants in acne vulgaris patients: A case control study. Dhaka University Journal of Pharmaceutical Sciences. Retrieved from https://www.banglajol.info/index.php/JPharma/article/view/30940/20855
Helms, E., Zinn, C., Rowlands, D., & Brown, S. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: A case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism. Retrieved from http://journals.humankinetics.com/doi/abs/10.1123/ijsnem.2013-0054
McArdle, W.D., Katch, F.I., & Katch, V.L. (2016). Essentials of exercise physiology (5th ed.). Philadelphia: Wolters Kluwer.
Pingitore, A., Pace, G., Lima, P., Mastorci, F., Quinones, A., Iervasi, G., & Vassalle, C. (2015). Exercise and oxidative stress: Potential effects of antioxidant dietary strategies in sports. Elsevier Nutrition Journal. Retrieved from http://www.sciencedirect.com/science/article/pii/S0899900715000738
Pingitore, A., Pace, G., Lima, P., Mastorci, F., Quinones, A., Iervasi, G., & Vassalle, C. (2015). Exercise and oxidative stress: Potential effects of antioxidant dietary strategies in sports. Elsevier Nutrition Journal. Retrieved from http://www.sciencedirect.com/science/article/pii/S0899900715000738
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Sunday, October 29, 2017
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
Saturday, June 24, 2017
How to make a quick meal with Greek Yogurt
Quick meal with Greek yogurt, hemp seeds, blueberries, and raw honey.
Eric Dempsey
MS, ISSA Master Trainer
Dempseys Resolution Fitness
Friday, November 18, 2016
Free Report: 17 White Foods for a Flat Stomach
You can actually eat LOADS of white foods and still get a flat stomach.
In fact, if you eat THESE 17 white foods, you're bound to get a flat belly even faster.
Get all 17 fat-burning white foods by downloading our brand new free report in a few seconds at the link below:
Get Your Free Report Here
Eric Dempsey
Master Sergeant, US Army Retired
MS, ISSA Master Trainer
Dempseys Resolution Fitness
Get Your Free Report Here
Eric Dempsey
Master Sergeant, US Army Retired
MS, ISSA Master Trainer
Dempseys Resolution Fitness
Thursday, January 21, 2016
Green Smoothies Revealed: New Free Report Available
New free report available.
"Green Smoothies Revealed"
Topics include:
What are green smoothies?
How do you make them,
Benefits of green smoothies
7 green smoothie recipes
and if you want more detailed info on green smoothies, check out my new ebook called
Green Smoothie Lifestyle.
It is on sale now for a limited time with a free bonus gift of my
Smoothie and Infused Water Recipes Volume 1.
Eric Dempsey
MS, NASM Weight Loss Specialist
Wednesday, December 16, 2015
Survival Rations: Review of UST Emergency Food Ration Bars
Here is my 2 cents on the UST emergency food ration bars.
They work for my purposes. Find out what works for you.
Eric Dempsey
Master Sergeant, U.S. Army Retired
Check out some great affordable survival gear here.
Monday, July 27, 2015
High protein veggie dip
High protein dip with broccoli.
I wanted to make something quick without cooking so I made this with what I had on hand.
1 can of tuna
1 cup plain Greek yogurt
1/2 cup flax/chia seed flour
3 tbsp extra virgin olive oil
1/2 cup water
Hot sauce, Mayo & BBQ sauce
Mixed all cold in a bowl
Ate with raw broccoli. Stuff was good and took 5 min to make.
Give it a try and tell me what you think.
Eric
Saturday, February 7, 2015
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
Saturday, December 6, 2014
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
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com
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
Monday, September 8, 2014
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.
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
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