Posts filed under ‘Diet and Nutrition’

Recipe Express


Well you could say that I have taken a small hiatus from blogging.  Say 9 months…just enough time to have a baby.   Yes, that’s correct, I had a precious little baby girl, Annabel Pyper McBryde.


One of the things you learn when you have a baby is how to do things and do them fast!  Whether its vacuuming (b/c your new baby deserves a clean floor, even if you never did), showering, going to the bathroom, and yes even cooking!  The biggest challenge with eating quick is staying healthy.  It’s easy to eat quick and on the go by grabbing processed junk foods like granola bars (what you may think is healthy), bagged chips, pop tarts, frozen dinners, and quick trips to your local fast food haven.  That’s why I called this post Recipe Express,  you actually cook healthy foods, but QUICK!  Quick can mean bland and tasteless, but today created a tasty alternative to sauteed chicken and vegetables.  I will try to keep posting quick and easy recipes.  Here’s a receipe threw together today.  

Sauceless BBQ Chicken and Vegetables (no sauce means no SUGAR)

 4 oz Pulled apart Rotisserie Chicken (already pulled apart in your fridge in Tupperware)

1 cup broccoli florets  (fresh or frozen) or other vegetable of your choice

1/4 cup chopped onion (I like green onion)

1 cup chopped fresh mushrooms

1 TBSP Lemon Juice

1 TBSP Apple Cider Vinegar 

1  tsp garlic  powder (you can also sub minced garlic as well)

salt and pepper to taste

Saute chicken and vegetables in a skillet with 1 TBSP Butter, Olive Oil or Coconut Oil for a few minutes, the add spices lemon juice and apple cider vinegar.

Plate, Eat and Enjoy!

Prep time was about 5-7 minutes. Feeds 1.

OK, I will admit that I did not get to enjoy the tasty treat until after I fed Annabel, first things first  But you can reheat it in the microwave and its just as good.   You could even double or triple the recipe, store in Tupperware and have ready for future meals.  Just zap in the microwave and enjoy anytime.





June 28, 2012 at 11:07 am Leave a comment

Receipe of the Week – Can I Really Eat Cheesecake for DESSERT?

Do you Crave Sweets and Desserts on a consistent basis? Here’s a healthy, quick and easy recipe for you to make anytime of day. I usually have this for an afternoon snack. It gets me through my afternoon cravings til dinner time. It really does taste like a piece of cinnamon peanut butter cheesecake. YUM!

1/2 Cup Cottage Cheese
1 1/2 t cinnamon
1 T All Natural Peanut Butter

Want to mix it up?
– Substitute a 1/2 cup of Blueberries, Raspberries, or other berry you like for Cinnamon
– Substitute a 1T Coco Powder for Cinnamon


November 20, 2011 at 2:03 pm 1 comment

Are you Confused about How Much Protein to Eat?

Apparently there has been some recent research suggesting that we should limit our protein to 20 -30 grams per meal. Owning our own studio in the fitness industry, often times our clients look to us for advise and answers to questions they have from information they hear in the media and other sources. I definitely do no know the answer to every question, but do have a passion to constantly learn and read about the topic of nutrition and health. In my opinion, the very best source for finding simple, realistic and scientifically based research is Precision Nutrition.

In a recent article on Precision Nutrition the found the Take Home Message words to live by.

Take-Home Message

    It seems to me that whether someone’s on a hypoenergetic diet (low calorie) or a hyperenergetic diet (high calorie), the one macronutrient they would want to be sure to “overeat” (relatively speaking) would be protein.

    But that’s not what people do, is it? Instead, their protein prejudice often leads them to look for what they consider the bare minimum of protein (whether it’s 20-30g/meal or 0.8g/kg/day), and then overeat carbohydrates and fats instead. That could prove to be a performance – and body composition – mistake.

    To this end, my advice is the same as I’ve outlined in the Precision Nutrition System.

    Women – 1 serving of lean, complete protein (20-30g) with each meal, every 3 hours or so

    Men – 2 servings of lean, complete protein (40-60g) with each meal, every 3 hours or so

    This pattern of intake will make sure you’re getting enough protein to reap all the benefits that this macronutrient has to offer. Not just the protein synthetic benefits.

    For more detailed information and to read the rest of this article Click Here


    November 20, 2011 at 12:33 pm Leave a comment

Quick & Easy Recipes and Tips

Whether your life has you chasing after kids, a job or just trying to keep it all together, can you really enjoy delicious healthy foods?

In short, YES!

Don’t be fooled, making a change to your eating habits is not like flipping light switch. Making positive healthy changes to your eating habits needs to be approached one step at a time. There is no magic formula for weight loss, bulking up, or toning up. We all differ genetically and need to learn how to listen to our bodies and how we respond to different foods. There is one secret that I will share with you though, that does work for everyone.

Eat Whole Food. Eat Plenty of Vegetables. Stay away from Processed Food and Sugar.

Here’s a Litmus Test: Take a look in your fridge and pantry and take inventory of ANYTHING, yes anything that is processed. If you are daring, throw it all out!

TIP #1
Make It Fun
1. Experiment with foods you may be unfamiliar, incorporate one new food into your diet each month. (I don’t mean try a new flavor pop tart for breakfast)
2. Take a trip to the Farmers market
3. Eat fruits and vegetables that are in season
4. Be Creative – with your grocery list

TIP #2
Plan Ahaed
1. Think about when you will be eating at home vs. when you will be eating out during the week. We all have obligations and even some of us have a social life:) so don’t deprive yourself, just plan for those moments when you may be challenged to eat healthy.
2. Buy whole fruits and vegetables each week and keep them in your fridge
3. Keep plenty of meats and vegetables in your freezer for back up
4. Pick one day to cook a couple of meats and have them available to take with you for lunch or pop in the microwave for dinner.
5. Cut up your vegetables have them ready to grab or cook up when you are hungry

Here is a sample grocery list for me each week:
– Fresh Broccoli
– Fresh Cauliflower
– 1 large bag of Carrots
– Lots of peppers all varieties
– Whole Onions, Green Onions
– (2) Whole Chickens – this should last me 1-2 weeks
– 4 lbs grassfed ground lamb or veal (again, this should last about 1-2 weeks)
– Farm Fresh Eggs
– Pastured Sausage
– A Big bag of Spinach or Mixed Greens for salads
– Hearts of Palm or Artichokes
– Olive Oil
– All Natural Peanut Butter
– 1 Gallon Raw Milk (If you are not drinking whole raw milk, I recommend almond milk or goat’s milk, more on this in a later blog post)
– All Natural Cottage Cheese
– Blueberries / Raspberries / Blackberries (or whatever is in season)
– Raw Almonds or Cashews or Walnuts
– Feta Cheese / Blue Cheese

Click Below for a copy of the Groumet Nutrition Cookbook (a must have for any kitchen)

Gourmet Nutrition
The Cookbook for the Fit Food Lover
Riced Cauliflower
We love this one! You can make a lot at once and eat on it all week. Plus it will give you the illusion of eating rice or coucous without adding up on the carbs.

1. Coarsely chop your cauliflower and place in a microwave safe dish cover and microwave for 1 minute or until cauliflower is a little soft. Not cooked just a little soft.
2. Place the cauliflower in a food processor with an S-blade until coarsely chopped in to little pellets (should look like couscous).
3. Set aside the cauliflower
4. Sauté onions, peppers and spices in the skillet with olive oil or butter
5. Slowly add in the cauliflower to the sautéed vegetables and cooked until heated thoroughly.
6. Optional add ins: Pine Nuts, Feta or Blue Cheese,

Thai Ground Beef (you can sub chicken)
1 lb extra lean ground beef (96%) – we also substitute ground lamb, ground veal or shredded chicken – all are great options
1/3 head cabbage; shredded (about 3 cups)
1 carrot; sliced
1 medium green pepper; cut into 1 inch cubes
1 small onion; cut into 1 inch cubes
2 tbsp peanut sauce
salt, pepper, and chili powder (to taste)
Fry ground beef in skillet with olive oil cooking spray over medium heat for about 5 minutes, until browned. Add the cabbage, carrot, green pepper, and oinion and cook for another 5 mintues, stirring frequently. After vegetables have browned add the peanut sauce and spices. Serve Warm.
HINT: This calls for 1 lb of ground beef, if you cook it using 2 lbs of ground beef and double the rest of the ingredients, you can put in tupperware and save for meals during the week. REALLY YOU CAN DO THIS WITH ALL THE RECEIPES 🙂

Peanut Butter and Jelly Cheesecake
– ½ cup of all Natual Cottage Cheese
– 1 T of All Natural Peanut Butter
– ½ cup of blueberries, raspberries or blackberries (fresh peaches can work too)
– Optional: Add a little Cinnamon
Mix together and it tastes like a peanut butter and Jelly cheesecake!

Keep your portions reasonable, enjoy whole, fresh foods, eat often throughout the day.
To learn more healthy habits, go to Precision Nutrition

August 10, 2011 at 9:36 pm Leave a comment

Fireworks at Tennessee Kettlebell

Fireworks at Tennessee Kettlebell
Ok – well maybe not actual fireworks, but I thought it deemed appropriate considering the timing of this post.

We are certainly experiencing our own kind of fireworks at Tennessee Kettlebell and thrilled to have the opportunity to see such awesome results with our clients.

At Tennessee Kettlebell we are passionate about giving our clients more, more than just a good workout. Yes, we are a fitness studio and exercise is why people initially seek us out. People are getting more than just an exercise class when they commit to Tennessee Kettlebell. Our clients have many different goals. These goals range anywhere from improving body composition to improving general health to becoming better at their sport, however, we have learned that the most important aspect for every client is patterning of good habits. Our mission at Tennessee Kettlebell is to help people look better, feel better and move better by increasing mobility, stability and strength.

At Tennessee Kettlebell we are more than a monthly auto draft on your bank account, we are committed to helping you reach your goals, whatever they may be. Our group training atmosphere motivates, encourages and helps hold you accountable to keep your health a top priority. Our programming is based on proven principles from both the RKC, the standard for Kettlebell training and FMS systems. Why listen to what we have to say, here’s what some of our clients are saying about Tennessee Kettlebell.

Tennessee Kettlebell Boot Camp from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spotlight on Marion from Tennessee Kettlebell on Vimeo.

Tennessee Kettlebell Spot Light on Robert from Tennessee Kettlebell on Vimeo.

Untitled from Tennessee Kettlebell on Vimeo.

July 3, 2011 at 2:34 pm 1 comment

Simple Rules for Good Nutrition

Simple Rules for Good Nutrition
I do not claim to be all knowing about good nutrition, but what I have learned and what I do know is that it really is simple. I did not say EASY, but it is simple. I cannot find two better resources than Michael Pollan’s book “In Defnese of Food” and “Food Rules”, as two simple uncomplicated approaches to developing good nutrition habits.

He breaks it all down to three things
1. Eat Real Food
2. Not Too Much
3. Mostly Plants

I read a lot of blogs, books and listen to a lot of podcasts (these are my favorite) and it all keeps coming back to these three ideas.

Eat food not food like substances; learn how your food labels read. Be aware of what you put in your body. Do you even read or look at your food labels? I know it is like foreign language trying to decipher what it all means. Heck – I cannot even tell you what it all means, but shouldn’t that be clue maybe these chemicals should not enter our body!
Michael Pollan’s focus here is centered around how society has reengineered us today and the foods we eat through marketing low priced, low quality, high quantity foods. It really is common sense to think and he offer the thought “How might paying more for food help us eat less of it?” He says that “how much we eat is strongly influenced by the cost of food in terms of both the money and effort required to put it on the table.” In my opinion, if you have already made the EAT FOOD rule a good habit. Eating real food and eating often will keep you from eating too much at one sitting. Stop thinking of eating in traditional meal times, aka breakfast lunch and dinner. Start a new way of thinking that you need to fuel yourself throughout your waking hours, eating small meals every 2-4 hours. Frequent feedings that incorporate the necessary components (protein and vegetabeles) revs up you metabolism and most importantly keeps you from overeating at one particular meal time. Personally, I have experimented also with intermittent fasting and while this strategy has its merit in certain circumstances, I have found frequent feedings through smaller meals the best option for seeking a life long nutrition plan.
Mostly plants, the old adage you always heard from your grandparents has much merit! Put simply, eat your vegetables! At EVERY meal time. Find out what vegetables you like, experiment with different recipes and preparation strategies for these vegetables and eat your vegetables at every meal. It really is that simple, there is no need to overcomplicate things when it comes to eating your vegetables. Yes, it will take a little thought and effort on your behalf to actually do something different than what you do now. So, you ask why eat vegetables at every meal? Vegetables have necessary vitamins and minerals that your body alone cannot supply. You must get these from your external food sources. Don’t just think because you are taking your multivitamins and multi-minerals this is enough. Again, Remember Eat Real Food, supplements are not real food. It is beneficial and in my opinion necessary to supplement our nutrition with multi vitamins and minerals, however, it should not be your sole method of receiving these nutrients. In addition to vegetables supplying you necessary vitamins and minerals, vegetables also contain valuable phytochemicals. Phytochemicals act as antioxidents helping to protect you from free radicals, influence hormonal function and may help protect you from disease.

What’s holding you back…
Ask yourself three questions.
1. Where are you now?
2. Where do you want to be?
3. What will you have to change to reach your goals?

Do not move forward until carefully and thoughtfully answering these questions above. Do not proceed in trying to achieve your goals until you can fully commit making the necessary changes. Meaning is your commitment level a 10 on a scale of 1-10. This is very important and if you try to achieve your goals without a commitment level of a 10, most likely you are setting yourself up for failure.

So am I saying give up if you are not a 10, ABSOLUTELY NOT!
Now, if you are not a 10, simply re-evaluate your goals and set more appropriate goals where you can become 10. Write down your goals, make them visible and start taking action to the possibilities that lie ahead.

In the words of John Berardi of Precision Nutrition, “Make your actions match your goals”. If that’s not possible, for whatever reason, it’s perfectly ok, and does not make you a bad person. You just need to take a few minutes to evaluate your current goals to make them more achievable, right now. If you are screaming, but I really want to reach my initial goals. I am not asking you to loose sight of that goal, but you must realize that’s not where you are right now. If you cannot make your actions fit your goals, then you need to establish new goals based on your level of commitment. Like, I said before, this does not make you a bad person and does not mean that you will never reach what you initially wrote down. Realize what’s going on in your life right now and adapt.

What I am telling you is proven and is not a new concept I conjured up myself. Think of it in the theory of Dave Ramsey and becoming debt free. It’s much like the snowball effect when you are trying to reduce debt. Pay off your smaller debts first, build momentum with small victories along the way and by the time it comes time to conquer your largest debt, you will have built up a enough strength, momentum, good habits and motivation to keep on going for the gusto.

Remember to enjoy your journey to good nutrition and a healthy lifestyle!

July 3, 2011 at 12:41 pm Leave a comment

Sleep, Stress and Fat Loss

I just read a fantastic article about sleep and had to share. This is such and important and often times overlooked element of our health. One of my favorite quotes from the video is “The essence of Leadership is being able to see the iceberg before it hits the titanic.”

Click Below:
Sleep, Stress & Fat Loss

June 25, 2011 at 2:11 pm Leave a comment

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