Tag Archives: health

MealFit Maple Butternut Squash

This is one of the easiest and most complimented side dishes we do. People just love it! I have this one Pharma Rep that wants it every time I do a catered lunch for him.

Ingredients:
• 1 butternut squash, peeled and cut into 1 inch cubes
• 1/4 c. pure maple syrup
• 3/4 tbsp. coconut oil, melted (may need more)
• 1 tsp ground cinnamon
• 3/4 tsp salt
• black pepper, to taste

Instructions:
• Preheat oven to 425°F. Line a large, rimmed baking sheet with heavy-duty foil and set aside.
• In a large bowl, whisk together the maple syrup, coconut oil, cinnamon, and salt. Add the cubed squash and toss until evenly coated.
• Spread out the squash on prepared baking sheet into a single layer. Sprinkle with pepper, if desired.
• Roast squash for 25 minutes. Use a metal spatula to carefully flip cubes over; roast for 15 to 20 minutes more (checking frequently) or until squash is tender with golden edges. Serve immediately.

You can also watch our recipe video HERE and prepare this dish alongside Thomas.

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3 Hacks to Drink More Water

Everywhere you turn, there is someone out there telling you how you must drink more water to be healthy. Well, yes, this is true—water is essential to our bodies, and most of us could use more of it each day. But no one ever tells you how to drink more water. Today, we’ll focus on how we can make a habit of consuming a healthy, optimal amount of water each day.

But first, let’s look at some fun facts about drinking water:

  • The average person could live without food for nearly a month, but we could only survive about one week without water—that’s how essential water is to human life. Some of us can’t go a day without coffee, but that’s a different story.
  • Good hydration can prevent arthritis. With plenty of water in your body, there is less friction in your joints, thus less chance of developing arthritis. 
  • Drinking enough water every day can help reduce heart disease and cancer. Water helps flush toxins out of your body, and the fewer toxins that come into contact with your colon, bladder and other organs, the less chance that critical ailments can develop. 
  • Smile! Good hydration can help reduce cavities and tooth decay. Water helps produce saliva, which keeps your mouth and teeth clean.

(Facts pulled from the Culligan Website)

Studies generally agree that you need about 100 ounces of water a day. When I tell people that, they’ll often say:

“That is so much. I have a hard time drinking that much.”

or

“I struggle to drink that much in one day.”

But now that we’re a little more knowledgeable about our water consumption and we have gotten all of the excuses out in the open, let’s take a look at how we can consume more water throughout our day:

 

1. Find A Cup That Is Easy to Drink Out Of

This may seem ridiculous, but it’s true. If something is hard to do, human nature will have us avoiding it simply because it’s hard. After all, one of the largest avenues of business in the world is convenience. People will pay a lot of money for things to make their lives easier. For example:

  • The drive thru at a restaurant
  • Smartphones
  • Dishwashers
  • GPS
  • E-books
  • Amazon

Everything listed above exists because someone wanted to make tasks easier and convenient for consumers. So we ought to take a page out of their books and make water consumption easier for ourselves. Find a cup that is easy to drink out of – like what? You’ll want a cup that:

  • Feels good in your hand.
  • Isn’t too big and isn’t too small.
  • Has a drinking hole at the right size

This might sound silly, but everyone has a favorite cup. Why? Because it is easy to drink out of! For example, Nalgene water bottles are super cool looking, real trendy, and virtually unbreakable—but you may have to stop and concentrate when you are drinking from the bottle if you don’t have a splash guard. For me, the hole is too small to drink like a normal water bottle. Therefore, I personally don’t drink from a Nalgene bottle—it’s just not easy to.

I love drinking out of a straw; it makes it easier for me to drink. When I go to a restaurant or get a to-go cup, I always put a straw in because I know it will help me consume more water. The bottom line? Find what is comfortable to hold and easy to drink out of and you will find yourself drinking more. It’s simple.

2. Drink Water At Room Temperature

 Many people feel like you have to drink ice water. On a hot day, cold water is satisfying, for sure, but many times it’s more difficult to drink cold water because of brain freeze or sensitive teeth. I have found that drinking water that is room temperature causes me to drink more. Not sure what it is – no real science here, I just know that it works!

Next time you buy a case of water, put some in the fridge and leave some out on the counter or in the pantry. I guarantee you will drink more of the room temperature stuff.

3. Add Some Lemon

 One of the big complaints from people about drinking more water is that is has no taste and they get tired of it. I get that. Next time you get tired of water and don’t think you can drink another drop, add half of a lemon or lime to it. This gives water a little bit of flavor, and will satisfy that hankering for something different. Lemon water also has some great health benefits as well, like aiding digestion, boosting the immune system, and more.

So if a regular old glass water is getting a little bit boring to you, just squeeze in some lemon to break up the monotonous taste that sometimes comes with it.

 

These three reasons may seem silly or trivial when you read them, but I dare you to implement one or all into your daily routine. After all, they seem so trivial because they’re dead-simple strategies that you can’t afford not to try. I guarantee you will drink more, and your body will thank you for it!

 

Mama’s Breakfast Casserole Recipe

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This is a busy mom’s best friend. Make 2 – 3 of these and freeze them, or make one on the weekend for the week and it makes breakfast a breeze in the morning!

Serves: 4 – 6

Ingredients:

  • 6 Sausage Patties
  • 1 Sweet Potato
  • Olive Oil for drizzle
  • 2 pinches of mealfit Anything Goes Seasoning
  • 6 Eggs
  • ½ cup Heavy Cream or Milk
  • 1 ½ cup Cheddar Cheese (divided)
  • Cooking Spray

Directions:

  • Set your oven to 400 degrees.
  • Spray your sheet pan with cooking spray and place the sausage patties on one side of the pan. Bake for 10 minutes.

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  • While the sausage is is in the oven, take a mandoline and slice your sweet potatoes very thin.
  • Put the sweet potato slices in a bowl and drizzle with olive oil. Then season with one pinch of Mealfit Anything Goes Seasoning and toss to coat the slices.

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  • Beat the eggs, cream, and seasoning well.
  • Add the 1 cup of cheddar cheese and whisk again.

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  • When the timer goes off, add the sweet potato slices to the other half of the sheet pan and put it back in the over for 5 minutes.
  • While it’s cooking, spray a 9″ x 11″ baking dish or disposable half pan with cooking spray.
  • Take out the sausage, place in the dish or pan, and mash with a fork.
  • Place half of the sweet potatoes on top of the sausage, pour in your egg mixture, and shake the pan a little to settle it.

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  • Place the other sweet potatoes on top, then layer the other ½ cup of cheddar cheese on top.
  • Cover in foil and bake for 15 minutes.
  • When the timer goes off, take it out, remove the foil and bake for 5 more minutes.
  • Let cool and enjoy!!

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You can also get this breakfast casserole at Mealfit in Cookeville, TN – so come by and pick one up!

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5 Things To Do Everyday

We live a busy life, not busy as in stressful, but busy as in we need to be organized in what we are doing to efficiently get things done.

We have an 8 year old, a 4 year old, and a baby. My wife is the head volleyball coach at the 3rd largest high school in the state of Tennessee. As you know, I run my own business, and it allows me a little more free time to go and do. As long as my work gets done, I am fine.

Even if you don’t have kids, you are probably busy.  Jeff Bezos made a comment in an interview one time that the one thing that will not change in society is how busy people are. There are not many people out there that sit around and go, “You know, I really have tons of free time, all the time.”

In my experience with coaching college football, working at a church, and now owning my own business, I have realized that routine and consistency keep me organized in my day. Whether I am working 90 hours a week like I did when I was coaching, or 40 when I was working at the church, routine is paramount for getting things done.

So, I have listed 5 things to do everyday that will make your life easier. Some of these can take 30 Seconds and some may take 20 minutes, but when these are in your daily routine you will be more productive.

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1. Exercise (20 min)

I always feel tons better when I workout in the morning. A bout of exercise increases your focus on the next activity, because your body is aroused. What follows a morning workout? For most people, it’s the office or school. Hence, one of the advantages of working out in the morning is that you’re more alert during those later hours.

You’re probably familiar with the notion that some workouts release endorphins, feel-good hormones that are increased following exercise of sufficient intensity and duration. This will also help your attitude, as you get ready to take on the day.

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2.  Make your Bed (30 seconds)

This seems silly, but it literally takes 30 seconds depending on how many decorative pillows your wife has. I want you to try it both ways for a week. Take the first 2 days of the week and do not make your bed. Then the rest of the week, make sure it gets done. The effect it will have in the evening when you get home is a feeling of peace and relaxation. Trust me on this one.

3. Be thankful  (No time at all)

The formal study of gratitude’s benefits is relatively young, but researchers have found that gratitude can enhance well-being and improve romantic relationships, among other benefits. A 2011 study published in the journal Heart International, found that acute cardiac patients who had positive psychological interventions actually had better outcomes than those who didn’t.

Choose to be grateful. If you are reading this you have 1st world problems. Those are not problems. Not having clean drinking water is a problem. Your kids not having food to eat is a problem. Your favorite pair of jeans that have a hole in them is not a problem.

Be thankful for what you have.

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4. Read (2-15 min)

Tai Lopez is an entrepreneur that is famous for reading a book-a-day. He has invested in numerous million dollar companies and coaches people in business and finance and others areas of health, wealth, love and happiness. He attributes much of his success to the massive amounts of reading he does on a daily basis.

He continually refers to Warren and his reading habits. When Warren Buffett started his investing career, he would read 600, 750, or 1,000 pages a day.

Even now, he still spends about 80% of his day reading.

If you want to get ahead and continue to progress in your area of business and in life, you must invest in the most important asset you have…YOUSELF. Spend time daily investing in yourseld and increasing the value you can give to people. Read about things that will make you better at the life you are living.

5. Pray (1-5 min)

As I was doing some research there were tons of sites and articles from Christian organizations that talk about why prayer is important. Since some of my readers are not Christians I wanted to find something that did not have Christian bias to it. This is what they came up with.

  1. Prayer improves Self Control
  2. Prayer makes you nicer.
  3. Prayer makes your more forgiving
  4. Prayer increases 
  5. Prayer offsets the negative health effects of stress.

If you will take some time (I suggest at least 3 weeks) and consciously do all 5 of these tasks on a daily basis, your day will be filled with a more positive outlook and less stress. Create a plan to make get these simple tasks into your life

  1. Write them down.
  2. Put them on your calendar
  3. Make them happen.
  1. Goldfarb, A. H., & Jamurtas, A. Z. (1997). B-Endorphin response to exercise.Sports Medicine, 24(1), 8-16.

http://onlinelibrary.wiley.com/doi/10.1111/j.1475-6811.2010.01273.x/abstract

Try these out, and let us know how you feel in the comments below! 

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5 Quick Morning Musts for Better Immunity

A morning routine is a crucial aspect to beginning your day on the right foot. Getting into the habit of performing important steps when you wake up each day is a great way to improve your health and your mood right from the get-go.

Today, I want to show you a glimpse of my morning. There are 5 things I do each and every morning to jumpstart my day. Each of these steps in my routine have awesome benefits, but overall they work to create a better and healthier immune system.

You may be wondering where to get these items I am mentioning, so just click the name and it will take you right on over to where you can purchase them. If you would like to learn more about why I choose every morning to make this process a priority check out this quick video:

Each step is as important as the one prior, and they all have incredible health benefits, as you see here:

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10 oz of Alkaline Filtered Water

  • removes lead from water
  • reduces risk of rectal cancer, colon cancer, and bladder cancer
  • protects body, leading to better overall health

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Organic Apple Cider Vinegar

  • help cure acid reflux
  • lower blood pressure
  • improve blood sugar levels
  • support weight loss
  • kills bacteria
  • lowers cholesterol

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Elderberry Syrup

  • lowers cholesterol
  • boosts immune system
  • improves vision
  • improves heart health
  • helps with coughs, colds, flu, sinus issues, and bacterial and viral infections

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Vitamin-C

  • prevention and treatment of scurvy
  • treatment of the common cold
  • lowers hyper tension
  • maintains elasticity of skin
  • controls asthma

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Colloidal Silver

  • antibacterial
  • antiviral
  • anti inflammatory
  • controls sinus infections
  • prevents different types of flu
  • fights bronchitis and pneumonia

What does your morning routine look like? Do you have any health or immunity-boosting tips? Tell us about them in the comments!!

I hope this inspires you to consider taking a few extra minutes in your morning to invest in your immune health; you won’t regret it!

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We LOVE to hear from you guys! Don’t forget to check us out on social media — post a picture and tag us if you incorporate any of these items into your morning!

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Cilantro Lime Vinaigrette Dressing

Here is something that you are going to love!

Cilantro lime Vinaigrette

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This is hands down the most favorite dressing we do when it comes up at the salad bar.

It has a little twist that makes it  so good. This is a perfect dressing to go with Fiesta Chicken Salad we talked about not too long ago

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This is a great dressing to go on fajitas or anything with that Hispanic flair. It is super easy and something that you will want to make again and again!

 

Ingredients:

  • 2 limes juiced
  • 2/3 c. cilantro
  • 2 garlic cloves
  • 2 tbsp. honey
  • 1/2 c. light olive oil do not use extra virgin
  • 2 tbsp. white vinegar
  • 1 tsp. salt 

Instructions

  • Place all ingredients for the vinaigrette in a food processor or blender and  blend together until the garlic is well chopped and ingredients have emulsified.
  • Refrigerate

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You know we love to know what you think of our recipes! Please share the pictures of your favorite way to use this awesome Cilantro Lime Vinaigrette and be sure to tag us @mealfit and #mealfit

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South American Ridiculous Beef with Hot Slaw

South American Ridiculous Beef with Hot Slaw
South American Ridiculous Beef with Hot Slaw

South American Ridiculous Beef with Hot Slaw. Both are amazing. I have requests by friends of mine when we have get togethers for me to make both of these.

You must try this at home. Let me know how this turns out for you guys.

Prep Time: 20 min

Serves: 6

Ingredients
• 2 lbs. skirt steak, sliced thin (or sirloin steak)
• 1 lb. bacon
• 3 large onions
• ¼ c. water
• 3 bell peppers sliced (mix of colors)
• 1 jalapeno (optional)
• 10 oz. chorizo
• 1 ½ tsp. salt
• 1 ½ tsp. Tony Chachere’s seasoning

Marinade:
• ¼ c. lime juice
• ¼ c. water
• 1 tsp. salt
• Cilantro (optional)

Slaw:
• 8 slices of bacon
• 2 bags of coleslaw mix
• 1/2 tsp. salt
• 1 tsp. butter or coconut oil

Instructions
• Marinate the steak. (Overnight is best)
• Preheat oven to 250.
• Heat a skillet to medium high, brown steak and place in an oven-safe dish.
• Reduce the skillet heat to medium/medium low and cook the bacon. Reserve the bacon grease in a bowl and place the bacon in the same dish as steak.
• Raise the skillet heat to medium high and add back 3 tablespoons of bacon fat and sauté the onions, chorizo and peppers to skillet and cook together until the peppers are tender.
• Add the mixture to the meat dish and add the salt and Tony’s.
• Thoroughly mix the ingredients and allow it to sit in the oven COVERED for one hour on 250. (if you let it go longer it is fine. Cover with tin foil if your dish does not have a lid.

Slaw:
• Fry the bacon and set aside.
• While the bacon grease is still hot, toss in the slaw and mix until wilted.
• Add the salt about half way through.
• Add the extra coconut oil if needed.

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Post your questions or comments below. Have a nice weekend.

 

Crockpot BBQ Bacon Apple Chicken with Spring Veggies

Here is a recipe that will be a fast favorite at your house. This is a super simple crockpot recipe that will save you tons of time and is packed with flavor.

 

Ingredients

  • 4 boneless skinless chicken breasts (or thighs)
  • 2 apples, peeled, cored and grated
  • 1 cup BBQ Sauce
  • 8 slices of bacon
  • 1 teaspoon garlic powder 

Side

  • 1 tsp of Butter or Coconut oil
  • 1 small pkg of White mushrooms
  • 1 Clove of garlic
  • 2 Bell peppers seeded and diced
  • 1 Zucchini Diced
  • Juice from ½ a lemon
  • 1 tbsp Sliced Fresh basil
  • ½ tsp Salt
  • ¼ tsp pepper

 

Instructions

  • Wrap each piece of chicken in 2 pieces of bacon and place in the bottom of a slow cooker.
  • Mix grated apple and barbecue sauce and pour over the chicken.
  • Cook on low for 6-8 hours or until completely cooked. Can also cook on high for 2-3 hours.
  • Wrap 2 bacon slices around each chicken breast and place in the bottom of a slow cooker. Top with tomato mixture.
  • Turn crockpot on low and cook 6-8 hours.

Side

  • Heat a large Skillet and add the oil or butter when hot
  • Add mushrooms and Garlic and stir until soft, (about 5-6 min)
  • Add pepper and zucchini and cook until veggies are slightly soft.
  • Remove from heat and add lemon juice, basil, salt and pepper. Toss and serve.

Please let us know how much you love this dish by sharing your photos on social media… Don’t forget to tag us #mealfit @mealfit

 

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Homemade Pesto

Homemade pesto is 1,000 times better than the store bought stuff. Check out the MealFit recipe for homemade Pesto below. Every one loved this at MealFit ready, and it is best Pesto you will ever eat. Now you can make it at home for your family! Here is a simple recipe. Note that pesto is always made to taste, based on the ingredients at hand. So adjust the ingredients to your taste.You may add cheese and peppers to the top for garnishment, like the one below.

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Pesto

  • ¾ c. FRESH Basil
  • 3 tbsp of Pine Nuts
  • 1 Garlic Clove
  • ¾ tsp Lemon juice
  • ¼ tsp salt
  • 3 tbsp Olive Oil

Instructions

  • Combine all ingredients except the olive oil in a food processor
  • When combined, slowly add in Olive Oil.
  • Enjoy!

Please let us know how much you love this pesto by commenting below and share the pictures of your dishes with us on social media… be sure to tag us #mealfit and @mealfit

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Homemade

 

 

 

What it Takes to TRULY become a Garage Gym Athlete

Welcome to the three-part series on becoming a Garage Gym Athlete!!

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This is Part 3 of a 3-part series:

It is time to become a switch flipper, a decision maker and a full fledged Garage Gym Athlete. How do we do that?

Perseverance.

What does that word mean to you?

What have your persevered?

To most, perseverance is something  that is thrust upon you. You continue on, despite a difficult time because you have no other choice. There is no doubt you have persevered something, but what about intentionally practicing perseverance?

What if you were to treat perseverance as a skill?

You can train your perseverance, it can be honed and it can get stronger, just as if you were to train a muscle. Just as muscles will atrophy without proper use, so will your willpower, or your perseverance.

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To be a determined person is nothing without the right behavior. Without acting in a certain way, your will will not be tested. Luckily, for us, working out is an excellent test of your willpower, especially if you are alone in a garage. It can be small pushes here and there. Going for those two extra reps, two more seconds, and two more minutes all test your will.

You may workout regularly, but do you test your will in the process?

Here are TWO ways you can practice perseverance and willpower and truly become a Garage Gym Athlete!

Two Ways to Increase your Willpower

1.) Working out – The APA (American Psychological Association) says, while scientists are not 100% certain on the “why”, they do know that working out leads to similar changes in the brain as mediation, especially the prefrontal cortex. Regular exercise – both intense training and mindful exercise like yoga — also makes the body and brain more resilient to stress, which is a great boost to willpower. The scientists don’t know why…but if I brought them to my garage for a training session they would understand why exercise can test willpower (and improve it) in a significant manner.

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2.) Doing What You Don’t Want to Do – This one is not backed by science, rather from experience. I try to do one thing that pushes me mentally each day, something I don’t want to do. For me, it’s normally a cold shower. Some mornings after working out in the cold I just don’t want to take a cold shower. I’ll even start with hot and be like…man I really just don’t want to make this water cold. Anytime I feel like I really don’t want to, it’s almost as if I’ve trained my hand to adjust the knob before I can finish the thought. Doing this day after day has increased my ability to do things I just don’t want to do. It’s made me better.

It’s not the short term PRs, that ONE morning you woke up early or that ONE healthy meal that will make you successful at being a Garage Gym Athlete.

You have to keep after it, day after day, and year after year. Only then, when you learn how to grind for the long haul, will you see every bit of success you were looking for!

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And that’s what it takes to be a Garage Gym Athlete!!

About the Author: Jerred Moon

Jerred is a Strength and Conditioning Coach and creator of End of Three Fitness which specializes in simple, effective barbell-centric fitness for the other guy. He is also the author of “The Garage Gym Athlete” which will be released on May 2. To learn more about Garage Gym Athlete, you can go here.