The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
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Tyrosine
Tyrosine is perhaps the most energizing amino acid because it helps to increase the neurotransmitter dopamine which gives us drive ...
Optimize Your Carb-Up Day
A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...
When Can I Eat Junk While Dieting And Not Get Fat?
When it comes to “Junk” food. First we must clarify what “junk” is. Carbohydrates themselves for example don’t make you ...
Interview Q&A Series with Ben: Intensity vs. Volume
Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...
Showcasing Your Physique – A Guide for Maximum Impact in 7 Days
The line between success and failure come showtime is notoriously small. As many competitors will tell you, the final 7 ...
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Eggs with Chicken & Greens
Recipe Submitted by MI40X Ambassador Craig Preisendorf 1 Serving Ingredients: 4 omega 3 eggs 4 egg whites 2 cups kale, ...
Quinoa Tabouleh
1-2 Servings Ingredients: 1 c quinoa 2 cucumbers, diced 2 tomatoes, chopped 1 red onion, finely diced 4 green onions, ...
Baked Buttermilk Chicken
2-4 Servings, based on macro requirements Ingredients: 2 lbs boneless, skinless chicken breast 2 cups buttermilk 1 Tb garlic or ...
Homemade Sushi
Note: Sushi is a bit finicky, but makes a great meal. Only try this when you have time to play ...
Nutritious & Delicious Shake
1 scoop vanilla protein 1 peach pitted 5 medium strawberries (fresh or frozen) 2 teaspoons chia seeds, soaked for 10 ...
Creamy Chicken & Mushroom Soup
Ingredients: 3-4 cloves garlic, sliced (or more if desired!) 1 Tb avocado or MCT oil 8-12 oz assorted mushrooms, chopped ...
Chicken Puttanesca
2 Servings
Ingredients:
1 Tb coconut or mct oil
1 lb chicken breast, filleted or pounded thin
3 large tomatoes, roughly chopped
1 small onion, diced
3 garlic cloves, minced
1/4 c olives, sliced
1 Tb capers
1 Tb each oregano, dill, and black pepper
1 tsp each red pepper and salt (to taste)
(*Optional: 1-2 anchovies, chopped)
2 cups rice (if desired)
Directions:
1. Heat 1/2 Tb oil in a sauce pan over medium heat. Grill chicken for 5 minutes, until lightly browned. Flip
and finish cooking (about 5-10 minutes, depending on thickness). Remove from pan and set aside.
2. Add remaining oil to pan over medium-high heat. Add onion and garlic and saute for 2-3 minutes, until
starting to brown. Add tomato, olives, capers, and seasonings (*and anchovies). Simmer for 5-10 minutes until
tomatoes start to break down.
3. Serve chicken with rice (if desired), pouring tomato mixture over the top.
