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MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 2

The process of muscle growth is best stimulated with high volume using relatively moderate weights. But to get stronger faster, ...

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Putting The Dirty Bulk To Rest

You often hear the same questions no matter what gym setting you are in.  What’s your max bench?  What pre-workout ...

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Leptin: A Key Hormone in Controlling Hunger and Losing Fat

A new year has begun and now is the time to carve off that holiday excess. As fans of this ...

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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 ...

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Hormonally Fuelling Hunger: How Ghrelin Stimulates Appetite

Our eating habits are dictated in part by the intricately-balanced process of hunger stimulation and inhibition which takes place within ...

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Hack Your Sleep for Faster Results

In today’s society, emphasis is placed on work and productivity over anything else.  This could mean sacrificing quality of nutrition ...

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Beef and Broccoli

Ingredients: 1 lb lean beef, thinly sliced 1 lb broccoli, broken down into small pieces 1 yellow or white onion, ...

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Lentil & Quinoa Soup

Ingredients: 1/2 Tb coconut oil 3-4 cloves garlic, minced 1 large onion, chopped 2 carrots, chopped 2 stalks celery 2 ...

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Green Detox Juice

This recipe makes approximately two 8 ounce servings. 5 stalks of Kale or Spinach 3 Apples 1 Lemon 1 Cucumber ...

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Citrusberry Protein

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

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Chicken Praram

Servings: 4   Ingredients: 2 lb boneless, skinless chicken breast, diced 1 onion 1 Tb coconut oil 16 oz (1-2 ...

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Banana Split Post Workout Protein Shake

INGREDIENTS 2 scoops of vanilla whey protein powder 1⁄2 cup of dextrose or maltodextrin 1 banana 1⁄2 cup strawberries 16 ...

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Tuna Potato Patties with Mixed Greens

2-4 Servings

Ingredients:
1 medium russet potato, peeled and chopped
1/2 Tb coconut oil
1/2 tsp salt
2 egg whites
20 oz (4 cans) tuna in water (or salmon!)
1 tsp lemon pepper
1/2 c gluten free breadcrumbs

Greens:
2 Tb coconut or MCT oil, divided
2 leeks, white part sliced
3 cloves garlic, sliced or minced
10-12 oz (2 bags) mixed greens: spinach, kale, chard, collard, etc
1 bunch basil, sliced
1/4 tsp salt
1/2 tsp pepper
1/2 tsp mustard powder
1/2 tsp dill
1 c pasta sauce
1/4 c parmesan cheese

Directions:
1. Bring a pot of water to a boil over medium heat. Add salt and potato and boil until potato is soft (about 5-10 minutes).  Drain and mash potato.
2. Add 1/2 Tb coconut oil, egg white, tuna, lemon pepper and breadcrumbs. Form into small patties, and let sit for 15 minutes to an hour in the fridge so they hold their shape.
3. In a large frying pan, heat 1 Tb oil over medium heat. Add leeks and garlic and saute for 3-4 minutes.
4. Add greens, basil and seasonings, cover, and cook for about 5, or until greens are softening.
5. Remove from heat and transfer to a baking pan.
6. Preheat oven to 350 degrees.
7. Heat 1 Tb oil in a large frying pan over medium high heat. Add tuna patties and brown for about 5 minutes. Gently flip and brown second side for another 5 minutes.
8. Transfer patties to the pan of greens, pour pasta sauce over the tope, and sprinkle with parmesan cheese.
9. Bake in oven for 15 minutes until tuna cakes are fully solidified, and cheese has melted. Serve immediately or store up to 2 days.