Category Archives: Uncategorized

Whole Wheat Pizza/Stromboli Dough

5 ½ cups of ‘Whole Wheat’ flour
2 Teaspoons of salt
Extra Virgin Olive oil
1 Tablespoon or Packet of yeast

Your Process –
1. In a mixer whisk together 2 cups of cold water, tablespoon oil and yeast for five minutes
2. After the five minutes connect dough hook attachment and on low speed add flour and mix for five minutes
3. After five minutes turn the mixer up by one speed setting and mix for additional 5 minutes.
4. After a total of fifteen minutes add a tablespoon of oil and salt. Transfer to large bowl and cover with plastic and towel.
5. Let the dough rise for 1 ½ to 2 hours and use in your favorite recipe.

You can use this dough to make pizza or Stromboli.



nutty energy bites;

Great Idea !

Do 100 push-ups and 25 pull-ups

Only have a few minutes to get your workout in?  do 100 push-ups and 25 pull-ups !  I can hear ya now ” What” !   No really when I only have about 10 to 15 minutes to get a workout in, I do this and it gives a killer pump.  I cycle the push-ups and pull-ups, so I do 20 push-ups wait about 10-20 seconds and do 5 pull-ups and I do that 5 times.   The first couple are pretty easy and if you can’t do that many make it your goal.   Anything is better than nothing!   My goal is to increase that to 200 push-ups and 50 pull-ups. …what’s yours ?

NANA’s Pesto

A few months back my parents brought over some homemade pesto that I just threw in the freezer for a rainy day. You know the freezer aka black hole. Well couple weeks ago I decided to clean the black hole and came across the frozen pesto. The next night I decided to cook dinner with it and it was amazing. For now on I’m going keep frozen pesto in my freezer unless of course I have the time to make fresh pesto.

What you’ll need –

2 cups of Fresh Basil
2 garlic Cloves
2/3 cup olive oil
Some salt and pepper

Your process –
1. Combine Garlic, Basil and small amount of salt in food processor and pulse until course.
2. Turn food processor on and slowly add olive oil until smooth creamy like texture.

Use immediately in your favorite recipe or place in a well sealable container and freeze.

You’ll notice there’s no cheese in the recipe. I would recommend adding the cheese at the time you’re using the pesto in your recipe. That way you can add as much or as little as you like.


Frozen Pesto

E’s BLT’s

Talk about a treat!  My wife put this together a couple weeks ago and I’ve been eating them ever since.


2 pieces of Whole Grain bread

3 pieces of Turkey Bacon (low fat if possible)

1/2 avocado

Couple slices of tomato

Some spring Mix



1.Make a spread out of the avocado by putting in a bowl, mixing it up and adding some salt and pepper.

2. Spread the avacado spread on toasted whole grain bread

3. Layer on  bacon, tomato and spring mix

4. Enjoy !!!


Human Growth Hormone (HGH) – the fat burner

HGH is a naturally occurring hormone that is released by your pituitary glands. HGH is a wonderful thing because it promotes fat loss as well as builds muscle. The one thing about HGH is that it’s got a direct adverse correlation to insulin level. So when insulin level is high, HGH is low and vice versa. So keep your insulin level low (eating complex carbs) and your HGH level high and you’ll keep your body in fat burning mode!

When you may want simple carbs

You may want simple carbs for a burst of energy. Keep in mind we eat complex carbs because they digest slowly. This allows the body to use the glucose as energy instead of storing it as fat. On the contrary simple carbs are broken down very quickly and rush your body with sugar which spikes your glucose level. If you’re not doing something to burn the glucose it’s stored as fat. So you may want simple carbs before or right after an intense workout to spike your glucose levels but other than that you want to stick to complex carbs.

Pre/Post Workout simple carbs are very helpful but make sure their high in protein and low in fat.

Stop your body from storing FAT

When carbs are digested they’re broken down into glucose which is used by the body as energy. When glucose enters the blood stream the pancreas reacts by releasing insulin. The amount of insulin released by the body is comparable to the amount of glucose in the blood stream. When one is high so is the other and vice versa. The idea is to keep your glucose and insulin levels as low as possible because insulin is a fat storage hormone. Do this by eating complex carbs.

Get to know your Carbs

Did you know there are two types of carbohydrates? Also, in general one is good and one is bad.

Simple Carbs can be looked at as bad carbs and should be avoided. Simple carbs are digested quickly and cause a spike in insulin levels. Spikes in insulin are bad because they put your body in fat storage mode. Simple carbs are things like candy, white bread, soda, chocolate cake and processed foods. These things flood your body with sugar but offer little to no nutritional value. They keep you unsatisfied and craving for more…in other words it’s a vicious cycle.

Complex Carbs should be the cornerstone of your diet. They are digested slowly, therefore the insulin that is released can be used by the body as energy. So the complex carbs are used as fuel and burned instead of stored. This also increases HGH (human growth hormone) production which is a fat burning hormone, we’ll get into that later. Complex carbs are things like whole grains, nuts, fruits, and broccoli or better said, unprocessed food or real whole food. These foods keep you satisfied longer and have high nutrition values.

Crispy Chicken Drum ‘Sriracha’ Wings

This recipe is great for dinner or an appetizer. I love wings but always hated having to eat ten to fifteen to get full so I though why not use drumsticks! Just a bigger chicken wing ! I also hated the idea that they were fried. These aren’t fried and I believe these are a healthy alternative to the classic ‘small’ chicken wing’. This recipe can also be easily scaled up or down in amount of wings or amount of heat. Enjoy !

8 Chicken Drumsticks

Marinade –
2 Tablespoons Rice Wine Vinger
Dash of Garlic Salt
Dash of Parika
Dash of Lime Juice
Dash of Sriracha
Liquid Smoke

Wing Sauce-
1 tablespoon Honey
1.5 tablespoon Sriracha
3 tablespoons ketchup
2 tablespoons Frank Red-Hot
.5 teaspoon Lime Zest
Fist full Fresh Parsley

Combine all marinade ingredients into bag with chicken and marinade for at least hour.

1. Preheat Oven to 450 degrees
2. Place cookie cooling rack on a baking sheet and place chicken on cooling rack. Do not bunch, keep at least inch between each chicken leg. Salt and pepper to taste.
3. Cook for 25-30 or until internal temp is 165
4. In saucepan place combine Honey, Sriracha, Ketchup and Frank Red-hot and bring to simmer.
5. In a large bowl place fresh parsley and grate fresh lime zest over parsley.
6. Take chicken out of oven when done, place in bowl with zest and parsley and mix.
7. Add wing sauce to bowl, mix and serve immediately.

Enjoy !

High Protein Meatballs

High Protein Meatballs

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins

1½ pounds lean ground turkey
½ tsp. ground black pepper
1 large egg, lightly beaten
¾ C. quick-cook rolled oats
2 cloves garlic, finely chopped
2 Tbls. chopped fresh cilantro
2 Tbls. tomato sauce
Salt and Pepper to taste


  1. Preheat oven 400 degrees
  2. Combine all ingredients in a large bowl; mix well.
  3. Roll mixture into about 30 1-inch meatballs and place on cookie sheet that’s been sprayed with Cooking spray.
  4. Bake for 15-20 minutes or until no longer pink in center.