Melty Cheese Omelette

Today we are going to show you how to make my personal favorite omelet blend. Eggs are awesome you can make so many various dishes with them on top of that, eggs are quick.

Ingredients:

• 3 Egg (You can remove the yolks, if you want to cut back on fat)
• 3 Cherry tomatoes
• Red Onion
• 3 Slices, American Cheese (You can use reduce fat to cut calories if you want)
• 1 Dash, Cheyenne Powder
• 1 ½ Dash, Paprika powder 1 ½ dash
• 1 Pinch, Turmeric powder
• 2 Dash, Garlic powder
• 1 Dash, Sweet Basil Dried
• Black Pepper
• Cooking Spray

(Option to add I go back and forth with this one)

• 1 Dash, Chili powder

For those seeking to understand what a dash, pinch and smidgen means in measurement form:

https://www.accuracyproject.org/pinchdash.html

Cracking Some Eggs:

Take out a small bowl crack three eggs into the bowl. Feel free to remove the egg yolks if you would like to cut down on the fat, but I recommend leaving at least one yolk.

Now We Add the Seasonings:

Time to add the cheyenne pepper, paprika, turmeric, garlic and sweet basil to the eggs in the bowl. Once you are done grab a fork. You are going to take the fork and whisk the eggs, in turn blending the seasoning.

It’s Dicing Time:

Dice the cherry tomatoes up. You slice the onion up to be about the same amount as the cherry tomatoes. I like to do this while I’m cooking the eggs to save on time.

Set Up The Frying Pan:

Take out your Red Copper Pan or any frying pan you choose to use, nonstick is preferred. Spray cooking spray on the pan. You want to keep the flame on medium low. At this point you will add the beaten eggs.

Tomatoes and Onions:

As the eggs start to solidify this is the time you are going to add the tomatoes and onions to one side of the pan. Give it about another minute.

Cheese and Flip:

Lay the slices of cheese evenly across the tomatoes and onion side. Before the flip, you will need to loosen all the edges of the eggs on the pan. Once you have accomplished that you are ready to flip it. Take the side that doesn’t have the cheese slowly raise it up with a spatula. (I personally prefer thicker spatulas for this.  Once the egg half it’s up on the spatula you will quickly flip that side on top of the cheese side. Now that it is flipped and looking like an omelet use the spatula to loosen up under the omelet, cover and let it cook for another minute or two so the cheese can melt.

Final Touch:

The omelet is cooked now you might not get the flip part right the first few times, but it will always have the same great taste. The finally sprinkle some black pepper lightly across the top, Enjoy.

Maintaining Bodyweight

So you got to the weight that you want

First off congratulations on hitting your goal weight. If you haven’t already you should really take the time to let that sit in, awesome job. So you've gotten to the point that you truly feel comfortable with the weight that you are at. How are we going to keep it for good, is the question? This is how and you will be please to know, it's much easier to maintain than it was to lose or gain weight.

The Five Low, Five High

I like to call this the rule of five. Meaning five below your ideal weight or five above your ideal weight. Our weight fluctuates it will never be the same number. Once it goes above 5lbs or below 5 lbs you will know it’s time to take a little action again to get your weight back to it's ideal weight. 

Setting Up Macros to Not Gain

The weight on the scale will always move a little bite. If you aren’t trying to gain weight you need to set your calories to not gain or lose weight. A nice macro split of 50% Carbs 30% Protein and 20% Fat. This tends to be a really good start, once you know the right amount of calories you need to maintain weight.

Exercise the Same But Drop The Cardio

Personally I drop cardio when I’m maintaining. I feel cardio is best served as a tool for fat loss. If you use cardio all the time you won’t be able to utilize it in your fat loss arsenal if you will. When I am maintaining
I will still do my workouts the same way, minus the cardio. I generally don’t need to drop my calories despite the cardio leaving because I am maintaining at this moment not trying to lose weight.

Zucchini Lasagna

Lots of us love lasagna, bake ziti and all the other wonderful casserole dishes. We also don't like to balloon up as result of all those carbs. The solution zucchini! This idea came to me by complete accident. During the summer plant vegetables and garden just to see what grows, I don't take it to serious. It saves at the grocery store plus it is real organic. Well my zucchinis went a little insane in both quantity and size.

Me holding one of my monster size zucchini's I grew

Now having an over abundance of zucchinis. First I gave a lot of them away, to the point nobody else I knew wanted anymore. I needed to figure out something to use them for, so they didn't go to waste. I came up with a lot of dishes one was Zucchini Lasagna.

Ingredients

Zucchini (however many you want to use)
Garlic
Basil (preferably real basil not dried)
Thyme
Fresh mozzarella
Pasta sauce
Red Pepper Flakes (Only if you like a little spice)
Olive Oil or Cooking Spray

Other Potential Added Ingredients (I didn't use them but I feel they might be a nice additive)
Ground turkey
Mushrooms (I tend to grow my own)

The Process

I used a frying pan that had some depth to it, that was oven safe. It was a red copper pan to  be exact which I can't say enough good things about it. I imagine you could use a casserole dish as well.

I don't think they make casserole dishes this long!

Setting Up The Zucchini

If you have a smaller zucchini I suggest cutting it length wise You are free to go the longer way as well with a huge but huge zucchini but to me so it really wasn't feasible. Instead I sliced the zucchini like bread but little thinner. Regardless how you decide to slice it, this is going to serve as  your pasta layer.

Prepping The Dish

Whatever you decide to use the first step is coating the bottom of the dish with a little olive oil or cooking spray to ensure nothing gets stuck.

At this point you will put a layer of Zucchini down followed by some pasta sauce. On top of that I like to put a small layer of garlic, basil leaves and thyme. Once again you will repeat this process with another layer of zucchini. At this point you will cap it off with a layer of fresh mozzarella.

This part is optional and dependent on you palette I like to add some basil leaves on top and red pepper flakes

Cooking

I don't recall the exact temp I had the oven set at but I believe it was 375 degree for about 20 minutes. A better technique to know when the dish is done would be the toothpick test. Simply take a wooden tooth pick and stab the zucchini, if it goes in with little pushing it is cooked.

In the end

In the end it should look like this enjoy =)

Garlic Paprika Chicken Breast

This recipe is going to be presented, a little different than the typical online recipes. The reason for that is I want you to be able to customize it for your own enjoyment. It's extremely high in protein and low in fat. For those of you that like to plan meals days in advance it is easy enough to make in bulk as well.

Ingredients: 

Chicken Breast
Paprika
Garlic Powder
Dried Parsley

You'll also need a frying pan/skillet. If you are planing on making this recipe in bulk you'll need a baking sheet that has some depth to it or some type of casserole dishes (I prefer the baking sheet personally for making it in bulk)

Making The Seasoning:

The ratio I use for the blend is

2 Tbsp Paprika
1 Tbsp Garlic Powder
1 tsp Dried Parsley

Some people like to add diced garlic cloves to the blend instead of using garlic powder, it taste great if you like garlic. I enjoy it both ways. Realize garlic cloves will be a lot stronger, so use it sparingly as to not have them over shadow the Paprika.

Now blend it all together.

I don't add salt to food typically, I feel salt is a flavor enhancer rather than a spice. Everybody tends to be really different with how much salt they like on food.  Feel free to use whatever amount of salt you desire.

Coating the Chicken

Having the mixture all together you are going to lay each side of the chicken in the mixture to coat the whole chicken breast. This blend for me, normally can coat 2 lbs of chicken. If you have more than 2lbs of chicken no problem. What you'll need to do is just increase amount blended in the mixture but keep it at the same ratio. After it is coated it should look similar to the following picture.


Cooking the Chicken

You have two ways you can cook the chicken.

My personal go to way is using a frying pan with water. This is a healthier alternative than using oil. It amazes me how many people seemed shocked at the realization that you can cook food with water.

Skillet with Water Instructions 

- Add the chicken breast to the skillet first before adding the water.
- Next add some water, be sparring with the water, just enough to cause steam the chicken shouldn't be swimming (you can always add more later on while it is cooking)
- Cover and turn the flame on to medium
- Check the water levels every so often
- Cooking time is about 20 minutes

Baking Sheet with Water Instructions

Method two is great for cooking in bulk or if you aren't pressed for time as it takes an extra 20mins. Unlike the first step you will not have to keep an eye on the water levels. If you lose track of time it isn't that big of deal the food doesn't burn easily. The covering keeps the water vapor contained which allows the chicken to stay hydrated and no become dry.

- Line the baking sheet with all the chicken breast. The baking sheet should have some depth to it.
- Add some water for steam. Once again be sparring, the chicken shouldn't be swimming in water.
- Set up a long piece of tin foil to cover the top of the baking sheet
- Place the baking sheet in the oven set to 375 degrees
- Cooking time is 40-50mins

In the end

In the end it should look something like this.

A Little About Me

I kind of made this post before my about me post so I'll keep it short. I am a personal trainer and business owner at Alphaflex Personal Training. Having great success with my private personal training business.  I don't have time to take on many more clients, the natural thing to do is to expand. That means buying a bigger gym and hiring other personal trainers which I don't really want to do. I'm fortunate enough and blessed to have some great clients, my goal was always to keep it personal which unlike a franchise gym. Instead my idea is to continue to pay it forward over the internet now, I love helping people just like fitness helped me. The web-site will be updated and I have big plans for various things on the horizon. This blog site will also be temporary. I just kind of wanted to start doing something before everything is set up. So please follow me and always ask questions, you can't learn if you don't ask. I will not be posting constantly but when I do it will be quality rather then quantity.

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