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Roast Beef Bacon Roll-up

Today we will learn how to make a quick and easy post-workout meal to have when your short on time.

We are making sliced roost beef bacon roll-ups, these are a perfect fast and on the go snack, a good option when you need something last minute.

And a good source of protein and healthy fats to fuel your engine and aid lean muscle recovery without the insulin spike and weight gain.

So here is what you do to make 2 of these roll ups, simply buy pre-sliced roast beef from the deli in your local market.

Ingredients    (Serves 1-2)

Roast Beef Bacon Roll-up 

  • 2 slices of roast beef
  • 2 strips of uncooked thick bacon
  • 2 slices of cheese of your choice
  • 4 thin slices of Pastrami
  • 4 thin slices of Turkey
  • 2 spears of asparagus
  • 1/2 cup fresh spinach

Direction

  1. First get a large skillet and place it over medium-high heat. Next get 2 large uncooked bacon strips, look for the thick cut ones preferably not cured in sugar and once the skillet is hot, lay the bacon slices in.
  2. Once the bacon is crisped and has rendered its grease you can set it aside and add 2 asparagus spears to the skillet using the rendered bacon fat as an oil.
  3. While the asparagus cooks you can lay out 2 separate slices of roast beef on a plate, then lay on two thin slices of pastrami on top of each slice of roast beef.
  4. Then add 1 slice of any cheese of your choice, some good options are Colby jack, gouda, pepper jack or cheddar. Next, add 2 slices of thinly sliced turkey meat on each stack and follow that with a very small amount of fresh spinach.
  5. Finally, when the asparagus is tender add a spear to each stack, then add one bacon strip to each. Then simply roll it up and enjoy!!

 

If you want melted cheese in your roast beef roll-up then simple microwave it for 10 seconds.

Now if you want the express version of this snack simply skip the asparagus to save time and still enjoy a yummy roll up.

This should help you get some post workout protein and healthy fats when you are on the go.

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Podcast Ep8: Ways to Improve Recovery

Burn It Nutrition Podcast

Effective strategies to Upgrade your recovery

& Enhance your Physical Performance

 Show notes for Episode #8

On today’s show, we learn what the science says is best to do pre and post-workout performance.

As well as going over effective methods to upgrade your recovery to improve your physical abilities to help you reach your goals.

We also learn how to make Roast Beef Bacon Roll-ups, a fast and on the go snack!

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

01:20 = Stretch beyond your comfert zone

04:12 = An outdated practice

09:55 = How Nature warms-up

11:45 = How to implement Dynamic Stretching

15:45 = Over Training a Real thing

21:20 = Upgrade your Recovery

23:48 = Cryotherpy, A love hate relationship

29:25 = SMR and Foam Rolling

36:06 = Sleep a Key Recovery Factor

38:45 = Recipe for the day! we got Roast Beef Bacon Roll-ups

41:15 = 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:

  • Simic L1, Sarabon N, Markovic G. “Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review.” Scand J Med Sci Sports. (2013) Mar;23(2):131-48. doi
  • Rosenbaum, D. and E. M. Hennig. 1995. The influence of stretching and warm-up exercises on Achilles tendon reflex activity. Journal of Sport Sciences vol. 13, no. 6, pp. 481–90
  • Page, Phil. “CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION.” International Journal of Sports Physical Therapy 7.1 (2012): 109–119. Print.
  • Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015) The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. PLoS ONE 10(9): e0139028.
  • Cheatham, Scott W. et al. “THE EFFECTS OF SELF?MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW.” International Journal of Sports Physical Therapy 10.6 (2015): 827–838. Print.
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Spanish Classic Chorizo & Eggs

Today we will learn how to make a dish my grandmother used to make me when I was a young boy.
We are making a classic Spanish breakfast called Chorizo and Eggs, this is a mouth-watering way to serve up those eggs.

Now my grandmother served them up with tortillas but we are tossing those and replacing it with a side of yummy sauteed veggies and lettuce wraps.

Ingredients    (Serves 2)

Chorizo and Eggs 

  • 6 eggs
  • ¼ pound Mexican chorizo sausage
  • 1 tbsp. butter
  • 1 green onion
  • 1 tomato
  • 1 bell pepper, any color
  • 4 tbsp. queso fresco
  • Salt and pepper to taste

Directions

  • Crack a few eggs into a bowl and whisk, then chop the veggies, the tomato, bell pepper, and green onion.
  • Next Place a large skillet over medium-high heat and once it’s hot, add the butter. Then add in the chopped veggies and salt and pepper to taste. Sauté for around 8-10 minutes, or until tender, then set aside in a covered dish.
  • Next, remove the chorizo from the casing, (chorizo is a like a spicy savory sausage), squeeze it out of the casing and add it to the skillet. Cook for around 3-4 minutes, make sure to move it around to avoid burning. Once it has browned, add the whisked eggs and mix in. Let it all cook together for another 3-4 minutes.
  • Finally, serve the veggies and the chorizo and eggs plus crumble some queso fresco on top.
  • You can also add low-carb salsa or hot sauce if you want a bit of extra kick to it.
You can have this delicious dish with your morning coffee or even for dinner you can also use a lettuce wrap as a substitute for tortillas.
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Podcast Ep7: Ketones – Powerful Superfuel

Burn It Nutrition Podcast

We dive into the benefits of Ketones an Untapped Superfuel and their Benefits

 Show notes for Episode #7

On today’s show, we will learn about an untapped super fuel that many are not aware of.

A forgotten energy source that is showing to have exciting physical advantages

We dive into Ketones and get a glimpse of their benefits.

We also learn how to make a Spanish classic Chorizo and Eggs.

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

01:20 = Feeding our brain

02:35 = Recap of Episode 3

04:20 = Ketones, A Forgotten Super Fuel

09:35 = Limitless cognative abilites

10:50 = Respiratory Quotient Improvments

12:20 =Ketones enter the Brain

14:45 = Anti-catabolic Muscle-Sparing effect

18:25 = Ketones and Head Trauma

24:20= Ketones and  Alzheimers Disease

30:15= Keto an emerging tool against Cancer

34:30 = Recipe for the day! we got a Spanish classic, Chorizo & Eggs

36:30 = 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:

  • Paoli A, Rubini A, Volek JS,Grimaldi KA. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67:789–796.
  • Prins, M. L., Lee, S. M., Fujima, L. S., & Hovda, D. A. (2004). Increased cerebral uptake and oxidation of exogenous ?HB improves ATP following traumatic brain injury in adult rats. Journal of neurochemistry, 90(3), 666-672.
  • Xiong, Y., Gu, Q., Peterson, P. L., Muizelaar, J. P., & Lee, C. P. (1997). Mitochondrial dysfunction and calcium perturbation induced by traumatic brain injury. Journal of neurotrauma, 14(1), 23-34.
  • Gano, L. B., Patel, M., & Rho, J. M. (2014). Ketogenic diets, mitochondria, and neurological diseases.Journal of lipid research, 55(11), 2211-2228.
  • Kashiwaya, Y., Takeshima, T., Mori, N., Nakashima, K., Clarke, K., & Veech, R. L. (2000). d-?-Hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease.Proceedings of the National Academy of Sciences, 97(10), 5440-5444.
  • Van der Auwera, I., Wera, S., Van Leuven, F., & Henderson, S. T. (2005). A ketogenic diet reduces amyloid beta 40 and 42 in a mouse model of Alzheimer’s disease.Nutrition & metabolism, 2(1), 1.
  • Phinney, Stephen D.; Horton, Edward S.; Sims, Ethan A. H.; Hanson, John S.; Danforth, Elliot; Lagrange, Betty M. (1980). “Capacity for Moderate Exercise in Obese Subjects after Adaptation to a Hypocaloric, Ketogenic Diet”. Journal of Clinical Investigation. 66 (5): 1152–61.
  • Warburg, O. (1956). On the origin of cancer cells.Science, 123(3191), 309-314.
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Podcast Ep6: Fat Fueled Athletes & The Deadlift

Burn It Nutrition Podcast

Are you really challenging yourself?

&

An in Depth look into the Champion of all exercises, the Deadlift.

 Show notes for Episode #6

On today’s show, we learn the importance of setting goals that truly challenge us.

We get a glimpse into the challenge two brave athletes took on that many of us wouldn’t even consider.

We also go into a breakdown of the champion of all exercises, the Deadlift.

I also go over this recipe that allows us to enjoy a refreshing version of the traditional Hawaiian Poke Bowl.

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

01:20 = Are you truly challenging yourself?

02:50 = A Journey of two Brave Athletes.

12:50 = My own set Challenge I took on.

16:13 = What will be your Personally Set Goal?

17:29 = The Champion of all exercises, The Deadlift.

27:10 = Other factors to consider for the Deadlift.

29:18 = Recipe for the day! we got a Keto Poke Bowl.

32:00 = 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:

  • If you want to learn more about the two brave athletes featured in this episode, then visit their page at www.FatChanceRow.org
  • Gotshalk, L. (1984). Sports Performance Series: Analysis of the deadlift. Strength & Conditioning Journal, 6(6), 4-9