New Video: Quick Meal with Cottage Cheese, Mixed Nuts, and Fruit

You can make a variety of quick meals using cottage cheese, 

or yogurt, mixed nuts and fruit.

Check out the latest books added to the book store here

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

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

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

Greens Smoothie Recipe

Today's smoothie recipe:

2 cups kale and spinach 

2 scoops organic pro 30 protein 

1 tbsp extra virgin olive oil

2 tbsp raw honey

1 tbsp ground turmeric

1 tbsp ground ginger

Filtered water

Throw it all in the blender and blend until smooth.

Refrigerate until cold (my preference) and enjoy.

Tons of great organic protein, good fats and carbs with a healthy dose of vitamins, minerals and antioxidants. 

For more green smoothie recipes, check out my green smoothies lifestyle ebook here:

http://www.dempseysresolution.com/links.html

Eric Dempsey

MS, ISSA Specialist in Fitness Nutrition 

New! The Gentlemen's Cookbook On Sale For Valentine's Day

The  Gentleman's Cookbook is a complete new way at looking
at cooking and it focuses on how to cook for more than just
yourself. We are talking cooking gourmet 3-course meals.

We wanted to bring back the “old school” approach of being

a gentleman that ANY man could follow.

Learn how to make great meals that your partner will love, 

especially on Valentine's Day.

Grab your copy Now!

The Gentlemen's Cookbook

Eric Dempsey

MS, NASM Weight Loss Specialist

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

Grab your free copy of "Green Smoothies Revealed" here

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.

Get the Green Smoothie Lifestyle here

Eric Dempsey

MS, NASM Weight Loss Specialist

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

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

Strawberry Pineapple Smoothie

Watermelon, pineapple, chia seeds, cinnamon and raw honey smoothie, Dice everything up, throw it all in a bullet or blender, add filtered water, a cup of chia seeds, tablespoon of cinnamon and honey to taste and blend away.

Tastes good and is loaded with health benefits. Put down the soda and drink to your health!

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

Avocado High Protein & Fat Shake After Intermittent Fasting

1st meal after intermittent fasting (IF) ended today was a smoothie with avocado, raw egg, lemon, lime, plain greek yogurt, extra virgin olive oil, filtered water and stevia. It was thick, creamy and filling. Heavy on protein and good fat and low carb. I do carb cycling by meal and activity level. Low activity level gets low carbs. Great, tasty and quick way to get a big calorie dose.

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

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

This week's smoothie recipe

Smoothie ingredients: grapefruit, spinach, plain Greek yogurt, cranberries, lemon, lime, ginger, turmeric, stevia and water. Peel the fruit, chop everything else up, throw it all in the blender and enjoy.

Tons of health benefits. Dilute with water as this is a very strong blend. Sweeten to taste with stevia.

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 for busy people

Steak, almonds, baby tomatoes and broccoli.

Eric

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