Kesto!

Basil pesto, puh-leassse!  Let’s spice this sucker up by using kale instead. Kale pesto.

I know what you’re thinking, GENIUS! Ill be honest, it wasn’t my idea. It was my mother in-law’s. She is the mad scientist behind this recipe. We’re also using walnuts instead of pine nuts.

Kale is wonderful for so many reasons. It’s highly rich in antioxidants, high in fiber, high in iron, high in vitamin K and vitamin A, has anti-inflammatory properties, etc. 

Let’s just say IT’S REALLY GREAT FOR YOU!

Without further a-do here is the best kale pesto (aka kesto) recipe:

Tools:

- Food processor or food blender

Ingredients:

  • 1 1/2 Cups of Kale
  • 1/4 Cup of Walnuts (Chopped)
  • 2 Cloves ofChopped Garlic
  • 2/3 Cup of Olive Oil
  • 1/2 Cup of Grated Cheese

Step 1: In a food processor toss in the kale, walnuts, and garlic. Blend them together until all of the kale & walnuts are finely chopped

Step 2: Pour in half of the olive oil and blend for about 30s. Then toss in the rest of the olive oil and blend again.

Step 3: Lastly, put in the grated cheese and blend. Here comes the best part, put it on whatever you would like. Ha! It is SO GOOD!! Enjoy it! 

Simply Slow

I think one of the top 5 best inventions in the world is the slow cooker. 

Ok, I might be exaggerating a little bit, but if you don’t have time to cook or if you want to prep your meal the night before and still have it steaming hot to eat, the slow cooker is your best friend. 

Here is a yummy chicken slow cooker recipe that Victoria and I had last night. 

Wet Ingredients:

  • 1/2 cup of Ketchup
  • 1/4 cup of Soy Sauce or Bragg Liquid Amino's (soy sauce replacement)
  • 1/4 cup of Olive Oil

Dry Ingredients:

  • 2 Medium sized Sweet Potatoes (Chopped)
  • 1 cup of Baby Carrots or Large Carrots (whichever you prefer)
  • 1lb of Chicken Breast
  • 2 servings of Celery
  • 1 Tablespoon of Onion Powder
  • 1 Tablespoon of Italian seasoning
  • 1 Teaspoon of Parsley Flakes
  • 2 minced Garlic Cloves

Step 1: In a measuring cup mix the ketchup, soy sauce, olive oil, & all of the spices together until well blended and set aside.

Step 2: Put the chicken in the slow cooker with the carrots, sweet potatoes, and celery. 

Step 3: Pour the olive oil mixture into the slow cooker and make sure all of the dry ingredients are covered. 

Step 4: Cover the slow cooker with the lid and set it on low for about 8 hours (or you could also put it on high for about 3-4 hours).

Step 5: Take the lid off and enjoy all of the juicy greatness of the slow cooker.

Who Loves Ranch Dressing?

Kyle loves ranch dressing! I am not kidding. 

As a kid, I put ranch dressing on pizza, nachos, and lots of sandwiches. 

I wanted to make my own ranch dressing because not only is it healthier but I know what ingredients is actually in the dressing. 

So, here is my ranch dressing recipe. 

Ingredients:

  • 2 cups of 2% greek yogurt
  • 1/3 cup of buttermilk powder
  • 1 Tablespoon of onion powder
  • 1 Tablespoon of onion flakes
  • 2 Tablespoons of parsley flakes
  • 1 Tablespoon of garlic or garlic paste
  • 1 Teaspoon of Red Pepper (If you want to kick it up a notch)
  • Salt & pepper for taste

Step 1- Toss all of the ingredients in a blender and blend until smooth.

Step 2- Season to taste.

Step 3- Store it in the refrigerator for about 5-7 days in a airtight container or tupperware.

Waffles Anyone?

The other day, Victoria went to meet up with her lady friends and asked me to make something for brunch.

I have no idea what came over me but I instantly said, “how about waffles?” 

Come on! Who is honestly going to say no to waffles?! If they do, I don’t trust them. Haha! Just kidding.

Here is my cinnamon banana waffle recipe:

Ingredients:

  • 1 cup all purpose flour
  • 1/2 cup coconut flour
  • 1/4 cup oat flour
  • 1/4 cup ground flaxseed
  • 1 1/2 teaspoons of baking powder
  • 1/2 teaspoon of cinnamon
  • 1/2 teaspoon of salt
  • 1 1/2 cups of almond milk
  • 3 tablespoons of grass fed butter (melted)
  • 1 egg or 1 serving of egg whites
  • 1 large ripe banana, mashed
  • Cooking spray (we use coconut oil spray but you can use whatever you have)

Tools:

  • Waffle maker

Step 1: Plug the waffle maker into the outlet to start to heat it up. 

Step 2: In a large mixing bowl put together all the dry ingredients (all purpose flour - salt) and whisk together. 

Step 3: Once the dry ingredients are well mixed, add the wet ingredients to the mixture and whisk together.

Step 4: At this point the waffle maker should be ready to go. Spray the waffle maker with the cooking spray and pour in the mixture. 

Step 5: Take out and let it sit for 2 minutes. Enjoy the delicious goodness! 

Why Aren’t Burgers Too Good at Basketball?

Too many turnovers! Haha! That was a knee slapper. Ok, maybe not. 

Every time I make a burger I just think it is the most delicious burger EVER! But I’m a little biased.

Here is my juicy sizzling burger recipe. Enjoy!

Ingredients:

  • 5-8 Ounces of ground beef (I use grass fed beef. 85% lean/ 15% fat. I find that if you have beef that is too lean, it’s kind of tough and not as tasty)
  • Salt & pepper
  • 1 Teaspoon olive oil
  • 1/2 Tablespoon garlic powder

Tools:

  • Small Skillet (If you don’t have one, you could use a regular pan but I like the taste of the burger when it comes off the cast iron skillet)

Step 1: Put a small skillet on the stove on medium heat and pre heat the oven to a low broil.

Step 2: While that is heating up, mix all of the ingredients together except the olive oil and shape it into a patty. 

Step 3: Pour 1 teaspoon of olive oil into the heated skillet and slowly lay the patty onto the skillet (if you just plop the patty on the skillet, the oil will spill and get everywhere). Leave it on the skillet for about 1 minute.

Step 4: After 1 minute flip the patty and let it cook for 1 minute on the other side (the side that is cooked should have a slight dark brown color).

Step 5: Once both sides are cooked, stick the skillet in the oven for about 2 minutes. This will properly cook the inside and outside of the patty. 

Step 6: Cook patty until desired doneness and let it sit for about 2 minutes. 

Step 7: BOOMSHAKALAKA!

BUNS OF STEEL!

Now that I have your attention obviously these buns are not made out of steel. That would not be tasty. 

Instead they are made out of cauliflower. 

The other day Victoria and I were making burgers but we didn’t have any bread or buns. The only thing we had was cauliflower.

So what does one do when there is only cauliflower? They make cauliflower buns of course!

They do taste pretty darn good and you get to have at least two servings of veggies per burger. BOOMSHAKALAKA!!

Here is my cauliflower bun recipe: 

Ingredients:

-   3/4 of Cauliflower

  • 4-6 Tbsp of coconut flower
  • 2 Tbsp of garlic powder
  • 1 Tbsp of salt
  • 4-6 Eggs

Tools: 

  • Food processor

Step 1: Pre-heat the oven to 400 degrees. Take out a baking sheet and line it up with parchment paper (if you don’t have that, you can use aluminum foil).

Step 2: Put all the cauliflower in the food processor and pulse until finely shredded. 

Step 3: Crack all of the eggs in a large bowl with the dry ingredients and slowly add in the cauliflower and mix it all together. 

Step 4: Take a small portion of the cauliflower mixture and put it on the baking sheet. Press down on the small portion with your hands until it becomes flat. Continue to do this until all of the mixture is on the baking sheet. I personally made 6 buns with this mixture, but you probably could make smaller buns and make more. 

Step 5: Stick it in the oven for about 20-25 minutes or until the bottom is golden brown. 

Step 6: Take them out of the oven and let them sit for about 2 minutes. After that, enjoy a bite into those awesome buns of cauliflower. Haha!

American baked?

This is not French and it’s not fried, so should we call it American baked? 

I am giving everyone my homemade baked french fry recipe. 

IT IS MY JAM (not the jelly kind, the cool kind. Haha)!!!

The best part about this is you can’t tell that they are baked because they are still golden brown and crispy. 

MIND BLOWN!

Without further ado, here is my baked french fry recipe: 

Ingredients:

  • 1 medium russet potato
  • 1 Tbsp olive oil
  • Half tsp minced onion
  • Half tsp garlic powder
  • Basil
  • Salt & Pepper

Step 1: Pre-heat the oven to 450 degrees. Take out a baking sheet and line it with aluminum foil. Make sure you spray the aluminum foil with non-stick spray (I use coconut).   

Step 2: Wash the potato. I like to keep the skin on because I like the taste of it but that is up to you. Cut the potato in half (short ways) then into quarters (long ways), then into slices. Stick all of the cut pieces of potato in a bowl.

Step 3: Put all of the spices into the bowl with the potato slices and pour 1 tablespoon of olive oil on top. Mix until all of the potato pieces are covered and then dump the fries on the baking sheet.

Step 4: Line up the fries evenly on the baking sheet and make sure they are not touching each other (if they are, they will steam each other and it will take longer to cook). 

Step 5: Stick them in the oven for 20 minutes. Once the 20 minutes are up, take them out of the oven and flip them. Put them back into the oven for another 10 minutes. 

Step 6: Take them out and let them cool down for about 2 minutes. Then enjoy the crunch of the delicious baked french fries.

It’s Not Just Pizza

Yum Yum!

Yum Yum!

It’s cauliflower pizza! 

If you are craving pizza (like I do often) and you want to keep your carb intake lower, this might be your best bet. 

Not only is it delicious but since the crust is made from cauliflower it is more nutrient dense and has many vitamins and minerals that are good for you! 

Some of those vitamins and minerals are sulforaphane (this is a compound that has been shown to kill cancer stem cells), vitamin C, vitamin K, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. 

There is more but you get the gist of it. IT’S REALLY GOOD FOR YOU! Haha!

Here is my cauliflower pizza recipe: 

Ingredients:

- Cauliflower

- 1/2 cup Coconut flower

- 1 egg (I use egg whites)

- Italian seasoning

- Basil

- Salt & Pepper

- Whatever toppings you would like on your pizza

Tools:

-Food processor (if you don’t have one, use a cheese grader) 

-Cheese cloth (if you don’t have one, use paper towels)

-Deep dish baking pan

 

Step 1: Pre-heat the oven to 300 degrees. While that is heating up, shred your cauliflower with a food pressor or cheese grader.

Step 2: Since cauliflower naturally holds a lot of water, we have to strain and dry out as much of the water as possible so the crust does not become crumbly. Transfer your shredded cauliflower to a cheese cloth and squeeze out as much water as possible. Once you are done with that, put all of the cauliflower on a baking sheet and stick it in the oven for about 15-20 minutes (we just want to make sure we got out most of the moisture in the cauliflower).

Step 3: Take out the cauliflower and raise the temperature of the oven to 400 degrees. Grab a large mixing bowl and put all of the ingredients together (except the toppings of course haha). I like to use a deep dish baking pan to mold the crust into its form but technically you can do that right on a baking sheet with parchment paper (it’s your call). 

Step 4: Once you form your crust, stick it back in the oven for about 30-40 minutes. The crust on the outside should be slightly brown. 

Step 5: After that, take it out of the oven and put the toppings you would like on your pizza and stick it back in the oven for another 15 minutes. 

Step 6: Remove and let it sit for 2-3 minutes to cool down. Enjoy!

The Delicious Delicata Squash

Out of all the squashes, I think this is our favorite. 

It is the easiest to prepare and it has a slight nutty taste with a little bit of crunch from the skin. NUM NUM’S!!!

Here is my delicata squash recipe:

Ingredients:

-Delicata squash

-1 Tsp Olive oil

-Salt & Peper

Step 1: Pre heat the oven to 420 degrees and put aluminum foil on top of a non-stick baking sheet. 

Step 2: Wash your delicata squash and cut the ends off.

Step 3: Cut the delicata squash in half and scoop out all the seeds.

Step 4: Cut the delicata squash into 1/2 inch pieces (they should look like stars).

Step 5: Place the pieces onto the baking sheet and sprinkle salt & pepper and drizzle the olive oil. Mix it all around until each piece is completely covered.

Step 6: Separate them on the baking sheet, so they are not touching each other and stick it in the oven for 12 mins. 

Step 7: Once the 12 mins are up, take them out of the oven and flip them (it should have a slight char or brownness to the side that was down). Put them back into the oven for another 12 mins. 

Step 8: Take them out and let it sit for about 2min. Then, it’s time for my favorite part. TIME TO CHOW DOWN!!

Slurp up Some Warm & Cozy

The squash season seems to never end and I LOVE IT!!!

A few days ago I decided to make butternut squash soup, but I didn’t want to cook it on the stove. So, slow cooker butternut squash soup it was. 

Here is my recipe and I must say, it would be an excellent appetizer for Christmas dinner!

Ingredients:

  • Butternut squash
  • Granny smith apple
  • Yellow onion
  • 3 to 4 carrots
  • 2 cups of vegetable broth
  • 1/2 cup of coconut milk
  • Nutmeg 
  • Cinnamon
  • Salt & Pepper
  • Ground Sage

Tools: 

  • Slow cooker
  • Hand Blender or Blender

Step 1: Take out the slow cooker and clean it.

Step 2: Chop up everything from butternut squash to carrots and toss them in the slow cooker.

Step 3: Add the vegetable broth, nutmeg, cinnamon, salt, pepper, and ground sage to the slow cooker and mix it.

Step 4: Set the slow cooker on high for 4 hours. 

Step 5: After the 4 hours, use a hand blender (if you don’t have one, use a regular blender) to blend all of the ingredients together, and pour in the coconut milk. 

Step 6: Enjoy the delicious greatness!

Not Your Normal Mashed Potatoes

We're going to keep the mash a little lighter and use cauliflower. You heard that right everyone. Mashed Cauliflower!

Not just any mashed cauliflower, I’m about to give you my mashed cauliflower gratin.

If your kids aren't big veggie fans, this is a great trick (Shhhhh!! Don’t tell them). They won’t be able to tell the difference.

Here we go people, my mashed cauliflower gratin recipe:

Ingredients:

Cauliflower

Parmesan cheese

Panko

Almond milk

Olive oil

Salt

 

Tools:

Food Pressor (If you don’t have one, you can use a potato masher or fork)

Deep dish pan

Step 1: Cut the cauliflower into florets and toss them into a pot of boiling water for roughly around for 15 minutes or until fork tender. Set some florets to the side and finely chop them for the topping.

Step 2: Time to make the topping while the cauliflower is cooking. On a baking sheet or a large surface, combine the raw florets (finely chopped), about 1/2 cup of panko, 1/4 of parmesan cheese, salt, and 1 teaspoon of olive oil. Mix it around and admire your topping.

Step 3: Set your oven at 400 degrees for the upcoming step. Then put the cooked cauliflower into the food processor. Add salt, 1/8 cup of parmesan cheese, and about 1/4 of almond milk. Pulse it until all of the cauliflower is mashed and it looks like mashed potatoes. 

Step 4: Transfer the mashed cauliflower to a deep dish pan. Add the topping to the mashed cauliflower and spread it around until it is even. Toss it in the oven for about 20 min (if you are really short on time, put the oven on broil and leave the gratin in until the top is golden brown).

Step 5: Take it out of the oven and let it sit for about 2mins to cool down. Serve when ready! BOOM!!!

Got Almonds?!

Just a guy and his puppy!

Just a guy and his puppy!

Almond milk that is….

Victoria and I usually have at least 96 ounces of almond milk ready to go. Not kidding. We love the stuff! This is a great option for those that are lactose intolerant and it’s low in fat. 

Fun fact: it also contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Woohoo!

Ingredients:

Almonds

Water

Dates (Optional) 

Vanilla extract (Optional)

Salt

Tools:

Blender

Strainer

Cheese Cloth (If you don’t have one, paper towels work perfectly) 

Large bowl

Step 1: Soak a cup of almonds in a bowl of water for 8-48 hours. Make sure the almonds are completely covered by the water.

Step 2: Pour the almonds into the strainer and get rid of all the water. You may notice that the almonds look bigger. 

Step 3: Put the almonds in the blender. Measure out 4 cups of water and pour in (for every cup of almonds, you would use 4 cups of water).

Step 4: Technically, those are the only ingredients you need but I like to sweeten it up a little. If you do too, add two dates and 1 teaspoon of vanilla extract with a pinch of salt (Don’t forget to remove the pits from the dates).

Step 5: Blend on low for 1 minute. As that is blending, grab your large bowl, strainer, and cheese cloth (or paper towels). Put the strainer on top of the large bowl (this will catch any almonds that might slip out of the cheese cloth) and lay the cheese cloth on top of the strainer. 

Step 6: Once the almonds are all blended, take the blender over to your station and slowly pour the almond milk onto the cheese cloth (the cloth or paper towel should catch all of the chopped almonds). Pick up the corners of the cloth and squeeze out the milk and throw away the almonds. You might have to do this a few times to get all the almond milk out.

Step 7: My favorite step! Enjoy the frothy almondy goodness. Maybe, even with a puppy. Haha! Just kidding! I promise we really don’t give him almond milk.

DO THIS in order to be SUPER!!!

TGU (Turkish Get-Up)

TGU (Turkish Get-Up)

If the squat, deadlift, overhead press, and pull-up are the compound movements, then I would consider the TGU (Turkish Get-up) a SUPER compound movement. Ha! Here are a few reasons why...

Reason #1:

This is a full body movement that starts from the ground. Think about this for a second; it takes your whole body to work together to get you up off the floor to a standing position under resistance. Most folks are really surprised by how challenging this can be, including many athletes like bodybuilders, olympic lifters, and powerlifters.

Reason #2:

Great shoulder mobility and stability is needed. During the TGU, the load is in the overhead position. Your entire shoulder complex has to be activated to keep the kettlebell as still as possible and dynamically staying perpendicular to the floor.

Reason #3:

Your lower body strength must be legit. As you press off the floor in the beginning of the TGU, you must drive through your heels to create power and keep your legs from floundering up into the air. You then require leg strength going into a glute bridge followed by a lunge position. 

Need I say more why this should be in your exercise program? The benefits go way beyond this list, so give it a try (without weight first), and experience the super and SUPERIOR benefits of the TGU!

Why Did They Let the Turkey Join the Band?

Is that a bean stalk or a brussel sprout stalk? Ha!

Is that a bean stalk or a brussel sprout stalk? Ha!

….Because he had the drumsticks. HAHA!! I crack myself up.

Thanksgiving is a time for gratitude, a time for family & friends, and LOTS of food!!! I’m kind of excited because I love to eat. 

Who doesn’t?!

The best part about all the food (for me at least) is definitely the sides. I’m here to give you my turkey bacon brussels sprouts recipe. This one might turn some heads at thanksgiving. 

Normally there’s so much rich, calorically-dense food on the table, that it’s a great idea to have something more fibrous and green, but also appealing.

Ingredients:

2 and half pounds of Brussel sprouts

1 large Onion (chopped)

4-6 Slices of turkey bacon

Olive oil

Thyme (optional)

Salt & Pepper (For Taste)

Lemon Juice (Optional)

Step 1: Bring a large pot of water to boil and cut the brussels sprouts in half.

Step 2: Once the water boils, toss in the brussels sprouts for about 3-5min or until slightly tender.

Step 3: While the brussels sprouts are boiling, cook the turkey bacon until slightly brown in a large pan on medium heat.

Step 4: Take the bacon out and set aside. In the same pan, toss in a teaspoon of olive oil and chopped onion, stirring often.

Step 5: Once the onions are slightly soft, lower the heat and toss in the brussels sprouts. Add salt, pepper, and thyme. Mix all together and taste.

Step 6: Once the brussels sprouts are tender, mix in the turkey bacon and lemon juice. 

Step 7: Enjoy the deliciouso-in-your-bellyoso!

What Kind of Socks Do You Need to Plant Squash?

…Garden Hose! Get it?!!

When you look at certain variations of squash (by the way, did you know there are more than 50 variations of squash) are you unsure how to eat it? You might say, “What the heck am I supposed to do with that?!” or “That doesn’t even fit on my counter!” Haha!

There are technically two types of squash, summer and winter squash. More popular types of summer squash include: yellow zucchini, crookneck squash, and Cocozella Di Napoli (Italian heirloom zucchini).

The most well known types of winter squash include: acorn squash, butternut squash, and kabocha squash (sweet with a mild nutty flavor). 

Today I am going to show you how to prepare one of our favorites, an acorn squash. It is soooo easy it will blow your mind. 

Ingredients:

-acorn squash

-olive oil (you can use coconut oil if you want to make it sweeter)

-salt & pepper

Step 1: Preheat oven to 375 degrees

Step 2: Wash the acorn squash and dry it

Step 3: Cut the top of the acorn squash to get rid of the stem so it’s easier to handle

Step 4: Cut the acorn squash down the center from the bottom

Step 5: Take out all the seeds and guts (you can use the seeds for a later time)

Step 6: Score the acorn squash vertically and horizontally. Score simply means to cut a line on the surface of what you’re cooking. I do this to allow the oil to get all the way through

Step 7: Rub the olive oil all over the acorn squash (except the skin) and season with salt and pepper

Step 8: Place it in the oven for 1 hour

Step 9: My favorite part. TIME TO CHOW DOWN ON SOME GRUB!!!

YUM!

YUM!

I’M ON A CAULIFLOWER KICK!

Happy guy with his cauliflower

Happy guy with his cauliflower

For the past few months, I don’t know what has come over me but I just have caught the cauliflower cooking bug. Haha! 

Today I am going to share my cauliflower cous cous recipe. If you are looking for more quantity out of your food, give this a try. For every 100 grams of cauliflower, their is 10 grams of carbohydrates. 

Yup, that is true! So, without further a do, here is my cauliflower cous cous recipe.

Tools:

-Food Processor (or if you don’t have one, use a cheese grader) 

-Pan

Ingredients:

-Cauliflower

-Garlic cloves

-Olive oil

-Bone or chicken broth

-Basil

-Salt & Pepper

Step 1: Wash the cauliflower and get rid of all the leafs

Step 2: Cut the cauliflower into small pieces (so you can fit it into the food processor or it’s easy for you to handle with the cheese grader)

Step 3: Take the food processor (or cheese grader) and place it by your station and slowly start to grade or feed it through the food processor (if you are using the food processor, make sure you are using the blade with the smaller holes)

Step 4: Put a pan on a stove over medium heat with about 2 or 3 teaspoons.

Step 5: Chop up the garlic cloves and toss it in the olive oil. 

Step 6: Wait until the garlic starts to sizzle or slightly brown and then toss in the desired amount of cous cous. 

Step 7: Put 1/4 cup of bone or chicken broth in the cous cous and mix it around. 

Step 8: Add basil, salt, and pepper. Then let it sit for about 2min or until hot and most of the moisture is out (it still will be slightly moist)

Step 9: Enjoy the AWESOMENESS!!!

Cauliflower Steak Anyone?

Let’s be realistic, there is actually no steak in cauliflower steak. Sorry to let you down so soon, but let’s just get that out of the way. Cauliflower is a great substitution for high carb ingredients like dough, cous cous, or mashed potatoes. 

Technically you could get cauliflower all year long, but the best season for it is in the spring. It falls into the cabbage family and it is more difficult to plant than most of the cabbages just due to the fact that it can’t handle climates that are too hot or cold. So, if you were thinking of planting any cauliflower, start planning to plant the seeds in the spring and keep the temperature around 60 degrees. If not, it will bloom too fast. 

Without further a-do here is the recipe for my cauliflower steak.

So here are the ingredients you need:

-Head of cauliflower

-Lime

-Lemon

-Olive oil

-Garlic clove

-Paprika

-Salt

Step 1. Pre-heat oven to 375 degrees

Step 2. In a bowl pour in some olive oil, lime juice, lemon juice, and crushed garlic (you can use garlic powder if you don’t have fresh garlic). Mix it and leave it to the side. 

Step 3. Wash your cauliflower and take off the leaves at the stem.

Step 4. Put a skillet on the stove at medium heat.

Step 5. Cut the cauliflower in half and then cut 1” slices all the way through the stem (the stem will keep the cauliflower together. Without it, it will crumble). 

Step 6. Wipe one side of the cauliflower with the olive oil mixture and season with paprika and salt. 

Step 7. Put a little bit of olive oil in the skillet and slowly put the seasoned side of the cauliflower face down. Cook each side for 6 minutes. 

Step 8. Season the unseasoned side of the cauliflower in the skillet the same way you did before. 

Step 9.  Flip cauliflower and let it sit for another 6 minutes.

Step 10. Take out a baking sheet and spray the pain with non-stick spray (we use Trader Joe’s coconut oil spray but you can use whatever is available). 

Step 11. Take the cauliflower off the skillet and place it on the baking sheet. Cover it with aluminum foil and put it in the oven for 20 minutes.

Step 12. Remove the cauliflower steaks from the oven. Uncover it and let it sit for 2 minutes to cool down.

Step 13. Enjoy the GREATNESS!!!

 

 

7 Ways We're "Phoning It In" In Our Lives

Are you able to say you're living with no regrets? Think about that. You're all in on this life experience thing? Urban lingo uses "phone it in" to describe a non-committal, not-fully present effort. I'm not sure I'm 100% all the time either, so I wanted to understand why. And why instead of becoming more thankful for our amazing circumstances (because if you have some means of reading this you're of the more affluent part of this world), that we're seemingly more discontent and still searching. Let's look at some of the reasons we're not all there. Or here, if you will.

1. Our fixation with our bodies and our external environment...as if any of it is lasting or the way to true fulfillment. Time and time again we quote meaningful expressions of gratitude for the intangibles that make life worth living.

"The best things in life aren't things."

"The love of a family is life's greatest blessing."

"The best friends make you laugh a little louder, smile a little brighter and live a little better."

And yet, we put far more time into the quest for abs than we do each other. Come clean with yourself. Most of us have moments of dread thinking about just sitting around with the family. In our heads we're squirming, thinking, "there's so many other things I could be doing right now!" We want the perfect body. We want the perfect home. The perfect car. The perfect clothes. The perfect "look" of our lives. Tim Robbins created a great analogy for this when he said, "we waste time looking for the perfect lover instead of creating the perfect love."

2. We over-consume social media. We don't look at facebook every few hours because we love facebook. We love the distraction from our reality. We're creating distraction habits. Just because A.D.D. is real doesn't mean everyone has to have it. Of course some people actually do, but the rest of us are just giving ourselves permission to be mentally all over the place. Partially involved. Always ready to move on to the next thing. Next shiny object. This isn't entertaining enough. Scroll.

Gee, I wonder why happiness is so fleeting and nothing really impresses me anymore.

3. That brings me to the most relevant point for most of us - image management. We can't just capture memories; we have to manufacture them. I'd venture to say more women do this than men, but it varies from pre-teens to post-menopausal. "Delete that picture. I look fat." I've been there. Done that. A social media post has the ability to onset a meltdown. Now the ACTUAL memory has an entirely different meaning. What could have been a beautiful moment to remember is now a reminder of our less than perfect existence. Most of us are not sharing on social media to express ourselves. Or to connect. No. We crave affirmation.

Did you affirm me? Do you like me? Can I like me today?

We're missing out on our lives putting the answers to these questions in other people's hands.

4. Electronic engagement is half-ass communication. It's safe connection, so it isn't genuine connection. Seeing someone for coffee and staring them straight in the eyes is now terrifying. I'll be safe here behind my email address security blanket, which ties into my next point...

5.  The need for speed (raises hand in guilt). How much more can I pack into my day? There is not enough tempo variation to our lives. It's go, go, go and if it isn't we probably aren't successful enough or in enough demand. Our packed schedules and our pace is part of our worth. The problem isn't with getting things done and moving the ball every day. It's with not allowing ourselves to change speeds. When we can't comfortably move slower, we're missing out on presence. The buzzword here, "mindfulness."

It's a western mindset that sitting and doing nothing is wasting time. Is it though? It just might be the key to unlocking our greatness. Releasing the resourceful and brilliant nature within us that's suppressed as we stay in high gear. Too much go takes away our trust in God and puts all the responsibility on us.

Let what we do today be enough.

6. We are numb. We're more "connected" today globally than we have ever been. Something tragic happens in another part of the world and we'll find out almost instantly. The problem with this is we're growing numb to tragedy. A terrorist attack? Oh, how sad. Post something sad and move on. A shooting? We could react and move on to the next thought in 60 seconds. It's as if its commonplace. There's no emotional depth to despair because it's everywhere. So we don't know empathy. We don't feel things deeply unless they are truly in our faces.

And with that, we don't experience joy the same way. The depth of our compassion or lack thereof is also the reality of our inability to express gratitude. So nothing is ever enough. It just is. Sad, happy, angry, they're all blurring into a gray area. Just close that tab so you can move on to the next distraction. We have to allow ourselves to dwell in our feelings, so we don't paralyze ourselves emotionally.

We're missing out on life.

7. FOMO. Another urban dictionary favorite. It's now super common, especially for young people, to have the "fear of missing out." So we will do anything not to miss out. We want it all. An incredibly scary thing for all of us is one day looking back on our lives and feeling like we missed out on something or we had regrets for what we didn't do.

But is the fomo really helping us or hindering us?

We're doing anything to be a part of everything, so are we really getting to the bottom of what we're as individuals meant to do? In doing everything and being everywhere you can be keeping you from actually doing the ONE thing that would create lasting contentment and your impact in the world.

Are you running around in circles looking for a happy high when what you're missing out on isn't life, it's YOU. What do you want? What do you actually like? What sets your soul on fire? Stop doing everything just to be involved and start doing YOU.

So what's the antidote? Pick one thing, your worst offense from the list. We all have done some if not all of these things. And spend the next week or few weeks changing it. Staring in the mirror too long scrutinizing yourself every morning? Write a thank you card to a friend in that time. Scrolling for more than a minute for no reason? Close the phone and sit still. Listen to your thoughts. Say a prayer. Schedule time with the people you love to do things without electronics. Look people in the eye. Say what you think. Allow yourself to feel more deeply.

I'm writing about this, because I want to DO this. And I know I'm going to fight myself on every point. Sit still more. Meet people face to face more. Meet people where they are, not where social media has led you to believe they are. Only post the real me on social media.

Yeah, that's what I want.

5 Exercises That Will Bump Up Your Rump

“I like big butts, and I cannot lie!” Both my lady and I can attest to us loving big butts, since we both have them. “Dance! Too much booty in the pants!” Sorry this article might contain a few more famous lyrics on booty’s. Not sorry! All over the fitness world, people try to make up these crazy exercises to grow their glutes more. But I’m here to give you 5 exercises that will trump all of those crazy ones. So let’s talk about the “Booty Booty Booty Rocking everywhere.” Here it is ladies and gentlemen

1.   The Booty Dominator, THE DEADLIFT!

This complex movement is one of the superior lifts that everybody should be doing. It requires all of your muscles to work as one but is considered a hip dominant exercise due to the flexion of the hip. As you reach down to grab the bar, hinging from your hips (aka hip flexion) will activate your glutes and hamstrings. Notice, the shins must be vertical for this to be a deadlift pattern. If not, you make it into a squat variation. Take a deep breath and drive off the floor through your heels. Keep the bar right along your legs as you lift and lock your knees and hips at the same time. 

2.   The Bootinator, HIP EXTENSION

If you look at this movement from the side, it’s technically a progression of a glute bridge. Put your back against a bench and roll the barbell over your hips. Tuck your feet in towards your booty and keep your feet flat on the floor. Drive through your heels and extend your hips all the way up until they line up with your knees and shoulders. 

3.   The Bootiman/Bootiwoman, SINGLE LEG RDL (Romanian Deadlift)

This one is a little tricky. Not only does it require a lot of strength but it also involves a ton of core stability. As you hip hinge, counterbalance yourself by slowly elevating your leg (kind of like a teeter totter). The working leg will be on the ground.

4.   The Bootilistic, KETTLEBELL SWINGS

Here you have the famous kettlebell swing. Most people think this is a squat exercise but it is a hip dominant exercise (aka deadlift pattern). Take a look at the back swing, my hips are flexing more than my knees and my torso is almost parallel to the floor. By doing so, your glutes and hamstrings will be engaged. This will also help to absorb the kettlebell into the hips and propel the kettlebell forward with your glutes. 

5.   The Booty Humbler, 45 DEGREE RAISE

A lot of people tend to do this incorrectly and feel this in their lower back. You are working the extensor muscles in your back but mainly this is a glute exercise. Hip hinge and keep your core tight. Keep going until you feel resistance in your glutes and hamstrings, then squeeze your glutes to go into hip extension. At that point, make sure you are not going into hyperextension in your lower back. If you keep your core tight, that will be prevented. 

Alrighty everyone, I hope you enjoyed this booty rocking article. Now, go out there and kick some butt!