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Leptin: How Your Body Fat Influences Appetite

When starting a diet, have you ever wondered why exactly hunger and cravings suddenly sky rocket? Obviously a reduced food ...

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The Essentials of Bodypart Specialization: Quad Training

It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...

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exhausted athlete

Overtraining? Signs You May Need to Take a Rest Day

When is rest for the wicked but a necessity for gains? We let the science do the talking...

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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 ...

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How High Body-Fat Makes You Fatter

The problem with body fat is that when you start to accumulate it in large quantities (more than 20lbs), it ...

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Four Keys Guaranteed to Increase Hypertrophy

Imagine an image such as this…. You are in your car heading to the gym to train today. You have ...

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  • Vegetarian

Arroz Caldo (Filipino Chicken and Rice Soup)

2-4 servings Note: Traditional Arroz Caldo has egg mixed into the liquid to thicken it, or boiled eggs served whole ...

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Chicken Dry Rub

Ingredients 1/2 cup paprika 1-3 tablespoons cayenne pepper (depending on your hot preference) 5 tablespoons freshly ground black pepper 6 ...

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Thai Marinade

Makes enough marinade for 1 lb meat or vegetables Ingredients: 2 stalks lemongrass, finely chopped (or 2 Tb minced lemongrass) ...

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Mini Tuna Ricotta Cakes

Notes: These freeze really well; once they are formed into patties or meatballs, freeze immediately (don’t cook).  To thaw, leave ...

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Citrusberry Protein

1 scoop strawberry whey protein ½ cup almond milk ½ cup orange Juice

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Mediterranean Stuffed Burgers

4-8 Servings Ingredients: 4 lbs ground meat (Choose from chicken, turkey, beef, lamb, bison, or a combination!) 2 eggs 4 ...

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Tom Kha Gai (Chicken Coconut Soup)

2-4 Servings

Ingredients:
1 Tbs coconut oil
1 onion, sliced
1 red bell pepper, sliced
6 cloves garlic, minced
1-inch piece ginger, minced
1 jalapeno, sliced (optional)
1 Tbs lemongrass, minced (or 1 stalk, chopped into 3-inch segments)
2 lb chicken breast or thigh, sliced thin
1 can coconut milk
1 Tbs fish sauce
2 Tbs lime juice
1 Tb hot sauce (adjust based on desired spiciness)
16 oz chicken stock
2 c mushrooms, sliced thin
2 Tb fresh cilantro, chopped
2 c spinach or other greens

Directions:
1. Heat coconut oil in a large pot or Dutch oven over medium high heat.
2. Add onion, bell pepper, garlic, ginger, jalapeno, and lemongrass. Saute for 4-5 minutes, or until starting to brown (caramelize).
3. Add chicken; continue cooking another 5-10 minutes, or until chicken starts to brown*.
*Note: don’t stir too often – you are more likely to brown the chicken if you leave it alone!
4. Add coconut milk, fish sauce, lime juice, hot sauce, and stock.
5. Reduce heat to low, allowing the soup to gently simmer for 15-20 minutes.
6. Turn off heat, add mushrooms, cilantro, and greens. Serve immediately for keep for up to 3 days.