Year: 2017

Posted on by

Pan-fried Salmon & Sautéed Veggies

Today we will find ways of including essential Omega-3 fats into our menu!
To help give our brains the building blocks it needs to function optimally!

And to do this, we will be making Pan-fried Salmon with sautéed veggies. This will be a mouth-watering way to get these omega 3 fats into your day.

Pan-fried Salmon with Sauteed Veggies (Serves 2)

Ingredients

  • 2 – 5ounce salmon fillets
  • 5 tbsp. butter
  • Sea salt & black pepper to taste
  • 4 cups chopped mixed veggies of your choice like asparagus, broccoli, cauliflower, carrots, and mushrooms,
  • 1 large lemon

Directions

    1. First, rinse the salmon fillets and pat dry, then season with salt and pepper to taste and set aside.
    2. Next, chop all the veggies and place them in a large skillet over medium-high heat and add 2 tbsp. of butter. Once melted, toss in the veggies and add Salt and pepper to taste and stir for 5-8 min or until tender.
    3. Once cooked, place veggies in a covered bowl & set aside. Next, add another 3 tbsp. of butter to the skillet and gently lay the salmon fillets skin side down.
    4. Let them Cook for 5-7 min, the fleshy side should turn into golden brown, then gently flip and cook for another 5 min.
    5. Once done, serve the fillet with the sautéed veggies and slice the lemon to squeeze on top of the crispy salmon and enjoy!
      This yummy dish will help keep you on track towards your goals and help keep your brain healthy
Posted on by

Easy Keto Cake Base Recipe

For today’s recipe, we will find ways to have our cake and eat it too! In honor of the new audio book version of 5th Stage Keto, we are going to make a low carb keto friendly version of a soft and delicious keto cake! Perfect for those birthdays that fall right in the middle of bathing suit season.

This Keto Cake makes it possible to have the best of both worlds, just like 5th stage keto that gives you the ebook and the audiobook!!

This keto cake can be used as the base for your birthday cakes! so here is what you will need to make two medium cakes or one large cake

Keto Birthday Cake  (2 Medium Cake bases)

Dry Ingredients

  • 3 cups almond flour
  • 2/3 cups coconut flour
  • 4 tsp baking powder
  • 1/2 tsp xantham gum
  • 1/2 tsp of salt
  • 1 cup powdered erythritol
    Wet Ingredients
    • 1 cup melted butter
    • 6 eggs
    • 2 cups unsweetened almond milk

    Directions

    1. First, preheat the oven to 350 degrees, then you will put your dry ingredients in a big bowl. Add 3 cups almond flour, 2/3 cups coconut flour, 4 tsp baking powder, 1/2 tsp xantham gum, 1/2 tsp of salt, 1 cup powdered erythritol. Once all those dry ingredients are in a big bowl you will blend them together.
    2. Next add the wet ingredients 1 cup melted butter, 6 eggs, 2 cups unsweetened almond milk then blend it all together.
    3. Finally lay down some parchment paper into a baking pan and pour the mix in, evenly spread it and place into the oven at 350 degrees for 50 to 60 minutes and wala Serve and enjoy!!
      Now you can still stay on track with a little help of an upgraded version of keto cake! You can also simply make a cream cheese base frosting and you are ready to blow out the candles
Posted on by

Podcast Ep16: Cardio for Health & Weight Loss

Burn It Nutrition Podcast

What the Science says is the Best Cardio for Health & Weight Loss Plus a Spotlight on High-Intensity Interval Training – HITT

 

 Show notes for Episode #16

On today’s show, we will learn what the science says is the best cardio for health and weight loss. To do this we will dive into the power of High-Intensity Interval Training also known as HITT and cover some of the most well known and effective methods of applying it.

As well as discovering what the effects of  prolonged bouts of cardio like marathon running can have on our bodies and to end this show full of key takeaways we will learn how to make a mouth-watering recipe to beat those sweet cravings the smart way

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

03:52 = Exercise – My method of Therapy

07:05 = An intro into High-Intensity Interval Training (HITT)

09:10 = My days of struggling to stay with the pack

11:30 = The effects prolonged bouts of cardio have on our body

15:45 = Many Endurance runners are incorporating HITT

18:00 = The real Benefits of High-Intensity Interval Training

22:15 = Methods of applying HITT

27:35 = Recipe for the day! we got Keto Friendly Cake

29:20 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Study comparing HITT vs Longer Prolonged Cardio
  • Study on the Benefits of HITT on weight loss and Health
  • Study on the effects HITT has on post-exercise oxygen Demand (After Burn Effect)
  • O’Keefe, James H. et al. “Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise.” Mayo Clinic Proceedings 87.6 (2012): 587–595. PMC. Web. 9 June 2017.
Posted on by

Garlic Chicken & Lemon Zucchini Noodles

Today we are making garlic buttered chicken with lemon zest zucchini noodles, this will allow you to beat those pasta cravings without breaking the diet.

Zucchini noodles are a great substitute for pasta that gives us a similar texture of normal pasta without the insulin spikes

so here is what you do to make this yummy dish,

first, you will need a vegetable spiralizer which you will use to turn the zucchini into its noodle form also called a zoodles. These can be found on the recommendation page Here.

Garlic Chicken & Lemon Zest Zucchini Noodles (Serves 2)

Ingredients 

  • 2  6-8oz Chicken Breast
  • Seasoning of your choice for chicken
  • 1 tsp minced garlic for chicken
  • 3 tbsp butter for Chicken
  • 2 fresh lemons
  • 3 large Zucchinis
  • 2 tbsp butter for Zoodles
  • 1 tsp of minced garlic for zoodles
  • Salt and Pepper to taste

Directions

    1. First, lay out a large flat baking sheet and place a layer or two of paper towels on top then you will get 3 large zucchinis and put them through the spiralizer. Next, add the now zoodles on top of the paper towels, then add dashes of salt on top and cover that with another layer of paper towels and softly pat down, this will help suck out the moisture of the zoodles giving them a texture similar to pasta, then let it sit while you cook the chicken
    2. Next, wash and pat dry your 2 chicken breasts, then add the seasoning of your choice including one teaspoon of minced garlic, then place a large pan over medium-high heat and add 3 tablespoons of grass fed butter, next gently lay in the chicken, let it cook until it has turned into a golden brown then flip them over and do the same, once the chicken is fully cooked you can set them aside in a covered bowl.
    3. Then using the same pan you will lightly saute the zoodles, you can add another 2 tablespoons of butter also. Once on the pan squeeze a full lemon on top, then add a bit more garlic and salt and pepper to taste, then continue moving the zoodles for another 3 or so minutes.
    4. Once the Zoodles are tender serve onto two large plates and add your now cooked garlic buttered chicken breast, then sprinkle some more lemon on top and wala you have a yummy low carb version of pasta!!
Posted on by

Podcast Ep15: What are the Actual Healthy Fats?

Burn It Nutrition Podcast

Learn What Science says are true Healthy Fats we can refer to as Heart Healthy

& Discover if you may be eating the true toxic Fats!

 Show notes for Episode #15

On today’s show, we will clear up the confusing behind the term Healthy fats and to do this we will be going into what the science says are the actual fats we can refer to as heart healthy.

We will break down the benefits of monounsaturated, saturated and polyunsaturated fats as well as good sources of each and to finish off this show full of mind-bending information. We will go into the actual bad fats that are causing the rise in serious health problems around the world!

Plus we will learn how to make a low carb version of chicken pasta that won’t get you off track towards your weight loss goals.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20 = Intro

01:18 = An Introduction to Ketond – Newest Player in Exogenous Ketones!!

05:35 = Not all Fats are created Equal

09:42 = Old habits are hard to let Go

12:18 = We dive into the Studies showing the safety of Natural Fats & which diet showed the best result in health and weight loss

20:40 = The real benefits and function of healthy fats

23:58 = We learn the benefits of Monounsaturated

26:40 = We learn the truth behind Saturated Fats and natural and healthy sources

38:45 = Polyunsaturated Fats and how their over consumption is causing serious issues

43:40= The Real Toxic Fats to avoid like Trans fats & Hydrogenated Fats

47:00 = Recipe for the day! we got Garlic Buttered Chicken with Lemon Zest Zucchini Noodles

49:20 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode: