Recipe of the Week

/0 Comments/in , /by

Make this breakfast casserole once and have a healthy breakfast premade for the next five day.

INGREDIENTS

  • 12 slices nitrate free bacon sugar free for Whole30
  • 2 large sweet potatoes peeled and sliced into thin rounds (approximately ¼”)
  • 1 tbsp melted cooking fat** + sea salt for roasting the sweet potatoes
  • 3 cups Brussels sprouts, tops removed and either quartered or chopped, plus about 1 tbsp cooking fat** plus a pinch of sea salt for roasting
  • 1 large onion or 2 small, sliced thin
  • 12 eggs
  • ⅓ cup full fat coconut milk
  • ½ tsp salt plus to suit your taste
  • ¼ cup nutritional yeast (this is for a cheesy flavor, you can also sub Parmesan if you include dairy in your diet)
  • ½ tsp garlic powder
  • Black pepper to taste

INSTRUCTIONS

  1. Preheat your oven to 425 F and grease a 9×13″ casserole dish with coconut oil, and line a large baking sheet with parchment paper.
  2. Cut the bacon into 1″ pieces and cook in a large heavy skillet, over med/hi heat, stirring occasionally for even browning, until crisp. Remove with a slotted spoon to drain on paper towels and set aside. Reserve at least 3-4 tbsp of bacon fat to caramelize your onions*
  3. Now it’s time to roast your sweet potatoes and brussels sprouts. Toss the sweet potato rounds with your cooking fat of choice and sea salt to taste (generous pinch for me) and arrange, (overlapping since they will shrink after roasting) over the bottom of your casserole dish.
  4. Now do the same with your brussels sprouts, this time arranging them on the parchment lined baking sheet in a single layer. Place the casserole dish and baking sheet in your oven to roast. The sweet potatoes will roast for about 30 minutes until soft and the brussels sprouts for about 20.
  5. Meanwhile, it’s time to caramelize the onions. Heat the pan you cooked your bacon in over low/medium heat and add the onions, tossing with the leftover reserved bacon fat*
  6. Add a pinch of salt, and cook, stirring occasionally, adjusting the heat if any onions begin to brown too quickly. Your goal is to cook the onions long and slow (about 25 minutes) to bring out the most flavor! Once they’re deeply caramelized and very soft, remove from heat.
  7. While the onions cook, whisk together the eggs, coconut milk, nutritional yeast, salt, pepper, and garlic powder.
  8. Now it’s time to assemble the casserole! Lower your oven heat to 400 F, then layer your roasted brussels sprouts over your sweet potato rounds in the casserole dish. Remove the caramelized onions with a slotted spoon and layer over the brussels sprouts, follow with the cooked bacon. Finally, pour all the whisked egg mixture over the casserole to evenly cover.
  9. Bake in the 400 F oven for about 25 minutes until the center is just set and edges begin to turn light brown. Allow to cool for a bit in the baking dish before cutting into pieces and serving warm. Leftovers can be stored, covered, in the refrigerator for up to 5 days

*Recipe source:http://www.paleorunningmomma.com/paleo-breakfast-casserole-whole30/

For M0re “Recipes of the Week” click the image below…

Recipe of the Week – Grilled Catfish Tacos

/0 Comments/in , /by

Grilled up these Catfish Tacos for tasty, healthy meal tonight.

Ingredients:

  • ½ medium white onion
  • 3 garlic cloves, peeled and roughly chopped
  • 3 tablespoons fresh lime juice
  • ¼ teaspoon cumin, preferably freshly ground
  • Salt
  • 4 catfish fillets, total about 1 ½ pounds
  • Vegetable or olive oil for brushing or spritzing
  • 2 or 3 tablespoons chopped fresh cilantro for garnish
  • 1 jar (16 oz.) Frontera Tomatillo Salsa
  • A small bowlful of lime wedges for serving
  • 12 fresh, warm corn tortillas

Directions:

  1. In a food processor or blender, combine ¼ of the onion, the garlic, lime juice, cumin and ½ teaspoon salt.  Process to a smooth puree.  Place the fish fillets in a non-aluminum baking dish.  Using a spoon, smear the marinade over both sides of the fish.  Cover and refrigerate 1 hour or up to 8 hours.
  2. Heat a gas grill to medium-high or light a charcoal fire and let it burn just until the coals are covered with gray ash.
  3. Remove the fish from the marinade and gently shake off the excess.  Oil the fish well on both sides, and lay it on the grill. Grill, turning once, until lightly browned and almost flaking, about 1 ½  to 2 minutes per side.
  4. Break the fish into large pieces and sprinkle with cilantro. Set fish on the table, along with the Tomatillo Salsa, lime wedges and hot tortillas, for your guests to make into soft tacos.

 

Recipe source: http://www.fronterafiesta.com/cook/tacos-enchiladas-tamales-tostadas/375-grilled-catfish-tacos-with-tomatillo-salsa

 

For more “Recipes of the Week” click the image below…

Recipe of the Week – Lemon Blueberry Protein Bars

/0 Comments/in , , /by

Try these delicious Lemon Blueberry Protein Bars for a healthy, on the go snack.

Ingredients

  • 1 c. oat flour
  • ½ c. vanilla protein powder
  • ¼ tsp. salt
  • ½ tsp. baking soda
  • 3 packets single-serving Crystal Light lemonade
  • zest of 1 lemon or 1 tsp. lemon extract
  • 4 egg whites
  • ¼ c. granulated sugar or ½ c. Xylitol (for low-sugar option)
  • 1 c. unsweetened applesauce
  • ½ c. unsweetened almond milk
  • 1 pint fresh blueberries

 

Directions

  1. In a large bowl, whisk together oat flour, protein powder, salt, baking soda, and Crystal Light.
  2. In another large bowl, whisk together lemon zest, egg whites, sugar, applesauce, and almond milk.
  3. Add the wet ingredients to the dry ingredients, and stir until just combined.
  4. Fold in the blueberries.
  5. Pour batter into a greased 8-inch square pan.
  6. Bake at 350 degrees for 20-25 minutes, or until a toothpick inserted near the center comes out clean.
  7. Cool completely. Cut into bars.
  8. Store in the refrigerator!

*Recipe Source: http://thegoldlininggirl.com/2017/05/lemon-blueberry-protein-bars/

 

For more “Recipes of the Week” click the image below…

 

Strength vs. Cardio

/0 Comments/in , /by

If you only have time for one or two workouts a week, they have got to be strength.

Why “Strength” over “Cardio”?

Your muscles are the powerhouses of the metabolism and the key to living a vibrant, youthful life, no matter what your age may be.

So why “Strength” over “Cardio”?

There is a Hierarchy of Fitness and “strength” reigns as King, while “cardio” plays the role of a mere peasant. Strength training increases your work capacity to improve the ease at which you can perform daily activities. Strength training will stimulate your body to burn more calories in the hours after your workout than cardio does. A strong body is a youthful body and will help to make you look years younger than you really are. Strong bodies move well and experience less injuries.

While cardio on the other hand slows the bodies metabolism over time, as the body adapts easily to this type of exercise. Cardio does very little to increase work capacity, so while you can run 10 miles easily, carrying a suitcase up a flight of stairs will be exhausting.

Worse yet, excessive cardio will actually age the body due to the oxidative stress it places on the body, as well as and not promote an injury resistent body.

Focus on getting your strength workouts in each week, once you have done three you can still go for a short run or two if you really enjoy your cardio. Keep this order and you will get amazing results and feel wonderful.

Click the image below to get started…

 

4 Diet Killers

/0 Comments/in , , /by

4 Diet Killers

While there are many things that can wreck clean eating these four tend to wreck it without you realizing it.

Agave Nectar – Even though it is a “natural” sweetner agave nectar has been shown to derange liver function and promote obesity. The main reason is because it contains the highest amount of fructose. Even more than high fructose corn syrup.

Gluten Free Snacks – Today it is common to walk down any grocery store aisle and find gluten-free Oreo’s, gluten-free Pop Tarts, you name it. Just because a snack food is gluten-free doesn’t mean it is healthy.

Fat-Free – When fat is removed from a product taste is usually removed. So in order to make up for taste something else has to be added typically sugar, salt, flour, food thickeners, and other food additives. All fat is not bad and the body actually needs fat to function properly. Naturally occurring fat is what you want to eat, the man-made franken-fats are what you want to avoid.

Stevia – Many of the sweetners on the market that contain Stevia, claim that it is natural. But, in order for it to be made into a sugar it has to be processed and have other things added, like sugar alcohols. There is also evidence that artificial sweetners, which includes stevia products, contribute to obesity.

Need a Fitness Kickstart? Click the image below for more info.

PNF Member – Ken R.

/0 Comments/in , /by

A Member’s Story…

“I just celebrated my three year anniversary here at Pittsburgh North Fitness and what I can tell you is that the workouts are so different, so unique….they really give you an effective workout. The trainers are great and I’ll tell you one thing if come here you will feel it, but you will look great!” – Ken R.

 

Never Bulk Up Again

/0 Comments/in , /by

If you are afraid to lift weights because you are afraid of bulking up, you need to look at how you eat.

Women need to lift and need to lift heavy weight. Lifting doesn’t not bulk up women; it is poor choices that bulk up women when they lift. Or as Dwight Schrute from the Office puts it, “False, it’s not lifting weights that makes women bulky. It’s eating cupcakes that makes women bulky.”

As much as you may want to believe that you can go out Friday and Saturday night and eat and drink whatever you please and then burn it off in the gym simply doesn’t work. This is why most people fail to see their body change, at least change for the better. You can blame the workout program, but it is really the food and lifestyle habits that need changed.

This does not mean you can never enjoy your favorite foods or have a drink, but they do need to be controlled. Cheat 20% of the time and you should be fine that means 20% of your weekly calories come from “bad” foods and the other 80% come from “good” foods. Tracking it this way for a week usually reveals that you are only eating clean 50-60% of the time, here lies the problem.

And what about alcohol? Keep it to no more than six drinks a week and you will be fine. (Just don’t go out and buy bigger wine glasses.)

Here are three tips to ensure you never bulk up:

  1. Eat Clean. This means lean proteins, lots of veggies, good quality carbs such as brown rice, sweet potatoes, and whole-wheat pasta (1 cup serving, not 4) make up 80% of your weekly calories.
  2. Stop The Latte Habit. Drinking calories is the fastest way to pack on extra weight. Lattes, soda, juices, and sports drinks are loaded with sugar and as little as one or two a day can cause you gain weight.
  3. Lift Three Days A Week. Three 45 minute strength training sessions that focus on total body movements will create changes in your body cardio can never do. In a short time people will begin to notice that something has changed and ask what you are doing different because you look amazing. And if you still would like to do some cardio go for it, just make sure you always get your three strength workouts in each week.

Stop worrying about bulking and start lifting!

 

If you are interested in seeing our strength training can change your body, get started with our 6-Week “Strong is the New Sexy” Challenge by clicking the link below.

Weekend Warrior Workout – April 7th, 2017

/0 Comments/in , /by

5 Rounds

20 Yard Tire Flip

20 Yard Farmer’s Carry

Enjoy!

Need a Fitness Kickstart? Click the image below to get started…

Recipe of the Week – Blueberry Espresso Brownies

/0 Comments/in , /by

Give these delicious paleo friendly brownies a try.

Ingredients

  • 1 Cup Coconut Cream Concentrate MELTED (and a bit leftover for drizzling)
  • 3 Eggs
  • 1/2 Cup Raw Organic Honey
  • 1/4 Cup Organic Cocoa Powder
  • 1 Tbsp Cinnamon
  • 1 Tbsp Ground Coffee
  • 2 Tsp Vanilla Extract
  • 1/2 Tsp Baking Soda
  • 1/4 Tsp Sea Salt
  • 1 Cup Blueberries

Instructions

  • Preheat your oven to 325 Degrees F
  • Place coconut cream concentrate (coconut butter), eggs, honey, cocoa powder, cinnamon, coffee, vanilla, baking soda, and sea salt together in a mixing bowl
  • Use your hand mixer or stand mixer to mix all your ingredients until well blended
  • Once ready, fold in your blueberries by hand so you don’t crush them all
  • Pour your batter into a greased 9×13 baking dish (grease with coconut oil) or into greased individual mini muffin pans like I did
  • Place in the oven and bake for approximately 30 minutes. At about 25 minutes, do the toothpick test and judge how much longer you need
  • Remove from oven, let cool
  • Once cool, use some melted Coconut Cream Concentrate and drizzle all over your brownies
  • Cut and Enjoy

Recipe Source: http://civilizedcavemancooking.com/recipes/desserts/blueberry-espresso-brownies/

Need a Fitness KickStart? Click the image below to get started.

Weekend Warrior Workout – March 31st, 2017

/0 Comments/in , /by

Need a workout this weekend?

Give this weeks “Weekend Warrior Workout” a try.

 

Need a Fitness KickStart? Click the image below to get start.