Author: Joseph Navarro Certified Precision Nutrition Level 1 Trainer

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Ultimate Keto Salad

Today we are making the ultimate keto salad Full full of healthy fats, good protein and micronutrients to fuel your engine!

This is a healthy and absolutely delicious salad that you can have at work for lunch or even for dinner.

easy to make and your free to change the ingredients as long as the key ingredients are used and those are the MCT Oil, Pili Nuts, Avocados and any Protein used is cooked in Grass-fed Butter and Extra virgin Olive oil.

So here is what you need to make one ultimate keto salad

Ultimate Keto Salad  (Serves 1)

Ingredients for Protein

    • 5 – 8 oz boneless chicken breast or Steak
    • 2 tbsp butter
    • 2 tbsp of extra virgin Olive Oil
    • 2 strips of Bacon

Ingredients for Salad

  • Big Bowl with Bed of mixed Greens
  • 1/2 cup shredded carrots
  • 1 small tomato – chopped
  • 1 celery stick – chopped
  • 1/2 Cucumber – sliced
  • 1/2 cup cheese – Feta, Colby Jack or blue cheese
  • 1/2 avocado sliced
  • 1 hand-full of Pili Nuts
  • Dressing of your choice – Vinaigrette, Chipotle-lime or Ranch Dressing
  • 1/2 tbsp of MCT oil
  • 1/2 squeezed lime
  • salt and pepper to taste

Directions

    1. First, you will get your protein, you can choose from steak or chicken then place on medium high heat and pan fry in Grass fed buttered and extra virgin olive oil.
    2. While that cooks set up a big bowl with a bed of mixed leafy greens like spinach, arugula, kale or lettuce and then add shredded carrots, next thinly chop a small tomato and one celery stick and add them to the mix.
    3. Follow that with slicing half a cucumber and lay it on top. Next, add some cheese for extra flavor, you can choose from feta cheese to pepper or Colby jack or even blue cheese if you like it.
    4. Then slice half of an avocado and lay it on and lastly add a handful of pill nuts which are great sources of healthy fats that give an added yummy texture to your ultimate keto salad.
    5. Next add your dressing you can either make your own or simply go with a savory vinaigrette, a chipotle lime or even a ranch dressing. Once added mix all the ingredients together in your big bowl.
    6. Then, once the protein of your choice is cooked and ready you can chop the chicken or steak, then crisp the bacon and add all proteins to the salad.
    7. And we will finish this salad with a drizzle of 1/2 a tablespoon of MCT oil, and half of a squeezed lime then add few dashes of salt and pepper to taste.
And Wala!! You can enjoy this big salad full of healthy fats good protein and a diversity of veggies that will help keep you full for hours!!

Plus it tastes amazing, who said salads have to be boring well they certainly are not on a keto lifestyle!

You can make this salad the night before and take it to work the next day, simply place your protein in a plastic bag to reheat on your lunch break and  wait to add the dressing until you’re ready to eat

I don’t know about you but to me, this sounds like the best diet to stick to!

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Podcast Ep13: Different Keto Lifestyles

Burn It Nutrition Podcast

Learn the different methods of applying the Keto Lifestyle

from SKD, CKD, TKD to the Calorie Restricted ketogenic Diet

plus the Modified version in 5th Stage Keto

 Show notes for Episode #13
We will learn the ways many modify the ketogenic diet and how it helps a diverse group of people.

Learn the benefits and methods of applying the Standard Ketogenic diet as well as the Cyclical and Targeted Ketogenic diet

Plus we learn about the Calorie Restricted Ketogenic diet used as a therapy for certain Cancers

We also go over UCAN Superstarch and how it can help elite athletes using the Target Ketogenic diet.

And we close this episode full of golden nuggets with the method of keto used in 5th Stage Keto, which I have found is the most sustainable and effective method to a Body Transformation.

We also learn how to make Keto Chicken Soup! An easy family dish we make with a slow cooker, which is a must have for any family.

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

03:41 = The Diversity of the Keto Family

07:17 = The Grand-daddy of them all, the Standard Ketogenic Diet (SKD)

10:20 = The list of the health Benefits of SKD is long and impressive

16:36 = A look into the Calorie Restricted Ketogenic Diet as a possible tool to fight back against Cancer & how Hyperbaric Oxygen Chambers can be used to further weaken cancer cells

23:38 = The Cyclical Ketogenic diet for muscle Gains or as long-term lifestyle

28:54 = My N=1 Experiment into Targeted Keto

39:45 = A Breakdown of the Modified Ketogenic diet used in 5th Stage Keto

43:23 = Recipe for the day! We make Keto Chicken Soup! An easy family dish with a slow cooker

45:39 = 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:

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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.