Monthly Archives: December 2018

Weekly Review

586cabcc05b57443803b86076ec2bc9e

The courthouse where I grew up in Ohio.

Quote:

“You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go.”
– Dr. Seuss
Recipe:
Leftover Turkey Sweet Potato Shepherd’s Pie
Revitalize holiday leftovers into a delicious Whole30 compliant casserole. We used broccoli and mushrooms, but feel free to use whatever veggies you have leftover. Shaved Brussels sprouts, carrots, or green beans all work great in this healthy Shepherd’s Pie.
Servings Prep Time
4meals 20minutes
Cook Time
40minutes
Ingredients
Turkey Filling
Instructions
  1. Preheat oven to 400 degrees.
  2. Scoop roasted sweet potato flesh, and then mix with coconut milk.
  3. Season with salt and pepper to taste, and set aside.
  4. In a skillet, add olive oil, onion, and garlic. Saute for 5-7 minutes until softened.
  5. Add broccoli and mushrooms, and saute another 3-4 minutes, while seasoning with fresh or dried herbs and salt and pepper.
  6. Add chicken stock and dijon mustard. Add arrowroot, and whisk to combine. Arrowroot doesn’t clump like wheat flour and corn starch, so it’s okay to add directly to your liquid as long as you’re whisking it in. If using corn starch or wheat flour as a sub, combine it with a few tablespoons of water before adding it to your pan.
  7. Mix in chopped turkey, and then add to an 8×8 or similar sized casserole dish.
  8. Scoop sweet potatoes in mounds around the top of your filling, and then gently spread into a layer across the top of your pan.
  9. Bake for 25 minutes until bubbling and starting to brown on top.
Recipe Notes

Nutrition for 1 out of 4 servings:

29.4g Protein | 58.1g Carbs | 10.3g Fat | 6.2g FIber | 453 Calories

Good News:
Learning Opportunities:
Exercising while fasted induces adaptations to mitochondria in muscle and adipose tissue including increased fatty acid metabolism that is blunted by pre-exercise feeding (meta-analysis of 46 clinical studies).
Exercising in a fasted state increased the release of fatty acids stored in adipose tissue and the use of them for energy in muscle and adipose tissue (ie. fat burning). It also increased the use of intramuscular triglycerides over glycogen in muscle tissue. Exercise while fasted also caused mitochondria to increase gene activity in genes related to fatty acid metabolism making them more efficient as using fat for energy. These adaptations were blunted by pre-exercise feeding.
Pre-exercise feeding did enhance performance in long-duration aerobic exercise (> 60 minutes) but had no effect on aerobic training shorter than 60 minutes. Pre-exercise feeding also slightly enhanced anaerobic exercise (ie. run until exhaustion) but had no effect on high-intensity interval training.

Opportunities for 2019 and Beyond

How long are you going to wait before you demand the best for yourself?

– Epictetus

As the year ends I challenge you to reflect on what you achieved, what you fell short of, what you would do differently and what you’d do the same. It’s all about assessment.

We learn. We adjust. We grow. And the cycle continues.

New Years resolutions get a bad reputation for one reason: missed opportunities. A missed opportunity does NOT have to be where it ends. Take time to assess and observe why you didn’t achieve what you hoped for.

Many times we set the bar too high. I suggest a time sensitive goal that is attainable. Set the bar lower to start the momentum and success.

YES, set the bar low!

IMG_0679

Want to get up at 4am but you still can’t get up at 530am? Year after year you feel like a failure because you didn’t meet that goal. Because YOU JUST KNOW that 4am is that time of productivity for all the greats.

First, if you are going to the same goal year after year, you ARE NOT assessing properly. Start observing what keeps you from getting up? When do I go to sleep? How is my sleep environment? How is the quality of sleep? Then let’s shoot for 545am. Establish a pattern of success. After celebrating the success of that “low bar” goal, raise the bar. Reasonable adjustments. 😉

If you are just fat and say I want washboard abs, that’s a dream but not a real goal to be attained. Start with activity. Start with small changes to clean up what you eat. Start there. That’s success! Then the next step for “operation 6 pack” might be adding in some more advanced concepts that you haven’t been doing. More movement, intervals etc are next level ideas to help.

However you decide to set up goals keep striving to learn, adjust and grow.

There are no failures. Merely opportunities.