Author: Joseph Navarro Certified Precision Nutrition Level 1 Trainer

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Keto Chicken Enchilada Soup

The saying goes, “the dirtier the kitchen the better the food will taste”, but this doesn’t always have to be the case.

You see, cooking a large family meal can sometimes take up your entire day but learn how to change that with this recipe!!

So what’s on the menu today, well today, we are making a warm and soothing keto chicken Enchilada soup and to do this we will be using a slow cooker also called a crock pot!!

Slow cookers are an essential tool to any kitchen, it really doesn’t get easier than making a meal in a slow cooker. Simply put all the ingredients in, set the timer and then you’re free to go about your day.

Here is a link to the one i use on the recommendations page of this website.

So, this is what you will need to make this yummy dish that can feed the whole family,

Keto Chicken Enchilada Soup  (Serves 3-4)

Ingredients

  • 2 lbs. boneless chicken breast
  • 4 tbsp. butter
  • 1 yellow onion
  • 2 tomatoes
  • 2 carrots
  • 2 stick celery
  • 1 jalapeno
  • 2 cloves garlic, crushed
  • 1 ½ tsp. dried thyme
  • 2 tsp. dried oregano
  • 1 tbsp. chili powder
  • 1 tbsp. cumin
  • ½ tsp. paprika
  • Salt and pepper to taste
  • 4 cups chicken stock
  • 2 large avocados, pitted & sliced

Directions

  1. Wash and pat dry the chicken, then Place the chicken at the bottom of the crock pot along with the butter and add the 4 cups of chicken stock.
  2. Then add the spices and seasonings as well as the crushed garlic and cover it, setting the timer for 2 hours on high heat.
  3. while that cooks chop your veggies, then once the 2 hours are up, add the chopped veggies to the slow cooker.
  4. Cover and cook on high heat for about another 2 hours. Then, once it is ready, served it in a bowl and add a few slices of avocado, as well as some cilantro for garnish and top it off with some shredded cheese, Sooo Good!!!
    Don’t forget to squeeze some fresh lemon on top!! Plus you can have it with some pork rinds for some added crunch!!
    I don’t know about you but this sounds like a diet I can stick to!!
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Podcast Ep12: Fasted Training & IF Tips

Burn It Nutrition Podcast

We dive into Fasted Training &

the Do’s and Don’ts of Intermittent Fasting (IF)

 Show notes for Episode #12

On today’s show, We will learn some of the do’s and don’ts of fasting, key mindset shifts that can help you in your fast. As well as diving into fasted training to learn ways to effectively implement it!

This is part 2 of our series on fasting and I am sure we will have more shows on this topic in the future.

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 = Maybe it’s time to leave your comfort zone

03:35 = The Practice of Fasting

07:35 = Hunger – a little dose of tough love

10:50 = Don’t Focus on the Clock, Instead get things done!

12:48 = It IS possible to gain weight with IF, Do not Binge!

15:40 = Try not to Overdo it on Coffee during a fast

18:00 = When the fasting window ends, make sure to eat!

19:50 = We dive into Fasted Training

22:30= Key Hormones at play during a Fasted Training

27:20= Address the Fear of Muscle Wasting

33:00= Fasted Training has benefits that go beyond fat burning

35:00 = Consider your goals when deciding to start IF or Fasted training

36:45 = The Perks of being a Fat Adapted Athlete

40:35 = 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:

  • Anton S, Leeuwenburgh C. Fasting or caloric restriction for healthy aging. Exp Gerontol.2013;48(10):1003–1005. Accessed June 15, 2016.
  • Alirexzae M, et al. Short-term fasting induces profound neuronal autophagy. 2010;6(6):702–710. Accessed June 15,2016.
  • Safdie FM, et al. Fasting and cancer treatment in humans: A case series report. Aging. 2009;1(12):988–1007.
  • Kerndt, Peter R. et al. “Fasting: The History, Pathophysiology and Complications.” Western Journal of Medicine 137.5 (1982): 379–399. Print.
  • Alirezaei, Mehrdad et al. “Short-Term Fasting Induces Profound Neuronal Autophagy.” Autophagy 6.6 (2010): 702–710. PMC. Web. 30 Mar. 2017.
  • Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
  • Rocha NS, Barbisan LF, de Oliveira MLC, de Camargo JLV. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Teratogenesis, carcinogenesis, and mutagenesis. 2002;22(2):129–138.

 

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Podcast Ep11: Benefits of Fasting & Different Options

Burn It Nutrition Podcast

We shine the spotlight on Intermittent Fasting (IF) & Learn the benefits of fasting

it’s History & the some of the different methods

 Show notes for Episode #11

On today’s show, We will dive into the benefits of fasting & Learn a bit of it’s history, as well as going over the different methods and shine the spotlight on intermittent fasting (IF)

This is part 1 of our 2 part series on fasting, Next week we will go into the “Do’s & Dont’s” of Fasting and getting into fasted training.

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 = Fasting – Natures method of Healing

03:42 = We turn through the pages of the History of Fasting

08:08 = The Benefits of Fasting, a real life Fountain of Youth

12:50 =MTOR, Autophagy & MCT Coffee and how they all come together

16:00 = Dont Overload the Body or it too may Crash, Give it the Break it Needs

19:47 = An Overlooked Benefit of Fasting

23:40 = Keto, Fasting and a walk in the park

25:48 = A spotlight into Intermittent Fasting

31:11 = Not everyone should be fasting, Are you Prego?

37:17 = Closing thoughts of part 1 of the Fasting series
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:

  • Kerndt, Peter R. et al. “Fasting: The History, Pathophysiology and Complications.” Western Journal of Medicine 137.5 (1982): 379–399. Print.
  • Alirezaei, Mehrdad et al. “Short-Term Fasting Induces Profound Neuronal Autophagy.” Autophagy 6.6 (2010): 702–710. PMC. Web. 30 Mar. 2017.
  • Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
  • Rocha NS, Barbisan LF, de Oliveira MLC, de Camargo JLV. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Teratogenesis, carcinogenesis, and mutagenesis. 2002;22(2):129–138.
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Podcast Ep10: Mental Game in a Body Transformation

Burn It Nutrition Podcast

Overcome the Mental Game involved in a Body Transformation

&  the Morning routine to help blunt Hunger

 Show notes for Episode #10

On today’s show, We will discover how to overcome the mental game that is involved in a body transformation.  As well as going over the morning routine to help get you through the everyday hurdles of dieting.

As well as going over the morning routine to help get you through the everyday hurdles of dieting.

We also learn how to make a Super-fueled MCT Coffee to help blunt your hunger!!

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 = Mental Strength your X-factor

04:20 = Move with the End Goal in mind

06:35 = Food, is it the friend you have turned to in hard times?

13:30 = Learn to apply a Lifestyle not a Temporary Diet

16:07 = We are all human, Mistakes happen and that’s okay

19:20 = Don’t be the Victim in your Story

25:30 = Recipe for the day! we got a Super-fueled MCT Coffee

30:08 = 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:

  • Here is the link to the recommendations page to get the MCT oil and Collagen Protein mentioned in the show.
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Super Fueled MCT Coffee

Today, we will find ways to nourish our body and brain to allow us to strengthen our physical and mental abilities. We will be doing this by learning how to make a super-fueled  MCT coffee, giving our body the healthy fats and nourishment it loves without the insulin spikes.

This helps us get most of the benefits of regular fasting as well as getting more healthy fats into our day plus it tastes amazing and it’s super easy to make.

Replacing my breakfast with MCT coffee makes my mornings easier since I don’t have to spend extra time cooking myself breakfast. Remember our bodies have evolved to do just fine without breakfast. Even though the large cereal companies try to make you believe that breakfast is the most important meal of the day, which it is but it doesn’t have to be done right when you wake up.

I usually have my first meal around 2 or 3 since the MCT coffee helps blunt my hunger. But what is MCT oil – MCT is short for Medium chain triglyceride. Which are healthy fats that can come from coconuts or palm kernels. They are a clean and rapid source of energy that bypasses the digestive process and instead goes straight to the liver where it converts into the super fuel ketones.

So, let’s go over how to make this super-fueled warm and soothing drink!

Ingredients    (Serves 1 )

Super-fueled MCT Coffee

  • 8 – 10 oz Fresh Black Coffee
  • 1/2 – 1 tablespoon MCT oil
  • 1 tablespoon Grass-fed Butter (like Kerry-Gold)
  • 1 tablespoon Heavy Whipping Cream

Directions

  1. First, you will need to order a quality MCT oil which you can find on our recommendations page. Once that arrives, you will simply make a batch of coffee like normal but instead of adding sugar or creamers to it, we will instead make it into a coffee full of healthy fats to fuel your morning.
  2. Pour yourself a 8 to 10 oz cup of coffee in a non-styrofoam cup, you don’t want styrofoam since the MCT will dissolve it. Which will make a mess – so stick with glass.
  3. Once the coffee is poured add 1 tablespoon of MCT oil now if your new to MCT oil then start with 1/2 a tablespoon to allow your system to get used to this super fuel.
  4. Next, you will add 1 tablespoon of grass fed butter like the brand Kerry Gold. Then, add 1 tablespoon of heavy cream and blend it together, a spoon should do the job fine. Once nicely mixed simply enjoy!!

 

This will help you feel energized and allow you to continue to crush your day.

Now some anecdotal evidence has shown that some women feel better when they add a bit of protein into their mornings. But then some do just fine with a healthy fat filled MCT coffee, and there is nothing wrong with that. We are all made with our unique differences. So if you have found that a bit of protein makes you feel best then you can simply add some powdered collegan into your MCT coffee. Collagen is long chain amino acid that is helpful in the development of healthy skin, strong hair and proper building of connective tissue. The brand I recommend has 10 grams of protein in a pretty small serving that dissolves nicely into coffee with-out drastically changing the taste. So you can always see which version of MCT coffee you feel best on.