Getting off track

Do you ever feel like things just keep “getting in the way” of what you are trying to accomplish? I know I feel like that all too often. Do you look at people who seem to “have it all together” and wonder why they never get thrown off course? I’ve wondered that often too! I think I have discovered their secret….

All of us, even those who look like they have it all together, get hit by curve balls. We all go through the different “seasons” in life. It seems that most often, we are just trying to keep our head above water until we “get through” this trial or that. We are constantly looking for the end of one ordeal so that we can get back to “normal life”. NEWSFLASH: there is no “normal life”… There is just life. Ups and downs, peaks and valleys, rainy days and sunny days. Expect the curve balls. Expect the waves to crash. It is going to happen there is no getting around it. So what is the secret that I said I discovered?

There are several attributes or characteristics I have noticed that all those people who “have it all together” all seem to have. (I will just refer to these people as “successful” people)

1. Goal and Value Oriented. Successful people know what their values are. Values are like the root system that each of us stands on. Imagine if there was no root system in those century old oak trees. Without their roots, they would never have grown so large and majestic. They would have fallen over at the first strong gust of wind if they had weak roots.  Our values do the same for us. They give us something to stand on when the wind blows and difficult situations happen. Goals are equally as important as our values because they give us incremental steps to make our values real and tangible in our lives.
   
   
2. Positivity. Successful people are positive people. We have the ability to choose to look at things in a negative way or a positive way. Positivity is an attitude, and our attitude is always a choice. We do not necessarily have the ability to choose how we feel. Feelings and emotions are results of a combination of factors including hormone and neurotransmitter release of which we have no direct control over most of the time. Successful people feel negative and difficult emotions too, they just don’t allow those emotions to dictate attitude or outlook.
   
   
3. Action takers. Successful people take action. They are doers. They do not wait for circumstances to change; they are the ones who change their circumstances. Successful people realize that intentions mean nothing and action means everything. Being successful in anything takes effort, action, and work.
   
   
4. Gratitude. Having gratitude is a must. Gratitude and complaining cannot coexist and successful people know that. They are grateful for the things they have and the opportunities they have. If they are not getting, or do not have what they want, they don’t complain about it… they change it by taking action.
   
   
5. Flexibility. There is no way to stay standing as the waves come crashing down on you if you aren’t flexible. Flexibility is SO important. Without flexibility there is no effective way of experiencing difficult situations and at the same time continuing toward the life you want. Flexible people will experience difficulty and make adjustments where they are needed and still continue in the direction of their goals and aspirations. Imagine the tree analogy again, if the tree is brittle and inflexible, it will snap during that strong storm. But if it is flexible it will sway with the wind and still remain rooted and strong.
   
   
6. Accountability. Wherever you are in your life right now is a culmination of all of your best choices. Ok so look at it another way: we all know the idea of cause and effect. You speed through a school zone (cause) and you get a ticket (effect). But all too often there is lag time between the cause and the effect; we just don’t take the time to do the CSI investigation on our life. You may find yourself in a “bad situation or circumstance” and wonder why this is happening to you. So that bad situation is the “effect” of something or a whole bunch of somethings from years of habit and choices that weren’t so great. So to find out what the “cause” is you have to do a little investigation that may go back days, months, and even more likely YEARS. But successful people do that investigation really super fast… they just take a look in the mirror. Take responsibility for your life and where you are at. If you don’t like it, don’t blame it on anything, just do something to change it. Don’t hang out in that investigation too long. The reason “why” doesn’t matter, what really matters is what you decide to do about where you are at. (Please don’t get me wrong: there are many things that happen to us in life that are completely outside of our control and I am not talking about those things here)

So if you feel like you are thrown off track and things keep stopping you from getting to where you are headed, ask yourself which one of these areas you can improve in. I know I need to improve in most all of them. It's a process yall. Just keep taking one step after the other. Eventually you will get there!

Week 9 Meal Plan

Meal 1 Sweet and Spicy Chicken Bites                               

2 ½ cups almond flour         

½ tsp salt        

 ¼ tsp pepper

2 eggs          

1lb boneless skinless breast cut into strips

¾ cup honey    

1/3 cup hot sauce    

½ tsp garlic powder

Preheat oven to 425. Line a baking sheet with parchment paper. Place almond flour, salt, pepper into a bowl and mix. Place eggs in another bowl with a splash of water and whisk. Dip the chicken strips one at a time, in the flour, then the eggs, then in the flour again. Bake for 25 minutes or until crispy and beginning to brown. In a small sauce pan heat honey, hot sauce and garlic powder. Bring to a boil and then set aside. Dip each chicken strip in the sauce and replace in baking dish. Bake an additional 5 minutes. Baste with any extra sauce once they come out of the oven.

Meal 2 Bruschetta Chicken                                                    

3 or 4 boneless skinless chicken breasts              

5 small tomatoes chopped                           

1 clove garlic minced

½ red onion chopped                                        

1 tsp EVOO

1 tsp balsamic vinegar                                       

1/8 tsp salt

1 handful basil chopped

Preheat oven to 375. Season chicken with salt and pepper as desired. Bake 35 minutes or until cooked through.(or you can grill the chicken) Meanwhile combine remaining ingredients. Refrigerate and serve on top of chicken.

Meal 3 Hawaiian Baked Chicken                                  

Marinade: 4 chicken breast halves        

1 can pineapple chunks, juice reserved                    

3 minced garlic cloves

salt and pepper to taste                        

1 TBS lemon juice

1 tsp lemon zest      

1/8 tsp paprika  

Pineapple topping: 2 TBS butter    

 1 TBS Dijon      

1 TBS honey                         

1 can pineapple chunks

Lightly pound chicken to make even thickness. Combine chicken, pineapple juice, garlic, salt, pepper, lemon juice, lemon zest and paprika in a gallon size ziplock bag. Place in fridge 3-4 hours. Preheat oven to 400. Remove chicken from marinade and place in a lightly greased baking pan. Melt butter over medium high heat. Add mustard, honey, pineapple chunks stirring occasionally, cook for 2 minutes. Spoon mixture over chicken and bake 35-40 minutes.

Meal 4 Paleo Taco Skillet                                                    

1lb ground beef     

1 onion diced        

2 bellpepper diced

1 can Rotel        

packet of taco seasoning or make your own          

 3 cups baby kale, mixed greens or other salad

In a large pan, brown and crumble ground meat. Add onion and bell peppers. Cook until soft. Add rotel and stir. Mix in taco seasoning and add TBS of water if desired. Cook together until fully incorporated. Serve over salad. Add cheese if desired.

Meal 5 Cauliflower Potato Salad                                        

Head of Cauliflower              

6 hard boiled eggs chopped

1 onion chopped                      

1 cup frozen peas thawed

 ½ pkg bacon cooked and crumbled                

1 cup mayo 1 squeeze mustard                     

salt and pepper to taste

Boil cauliflower until fork tender (about 15 minutes). Mix all ingredients together. Refrigerate at least 3 hours. Enjoy

Meal 6 Creamy Seafood Chowder                                     

1large head cauliflower coarsely chopped   

2 cups water

2 cups chicken broth         

liquid from scallops shrimp and clams                        

1 package of mushrooms sliced

1 onion chopped           

1/2 orange bell pepper finely chopped             

½ tsp salt               

1/4 tsp black pepper

1lb frozen cooked shrimp thawed       

1lb frozen bay scallops thawed          

1 can baby yellow clams, liquid reserved                         

pinch of nutmeg

Thaw shrimp and scallops over night making sure to collect the liquid that will drain from it. Add cauliflower, water, chicken broth, liquid from seafood to a large pot. Bring to a boil, lower heat and cover until cauliflower is really soft (5-7 min). Meanwhile, cook mushrooms in large skillet over medium high heat until golden. Lower heat and add onion, bell pepper, salt and pepper and cook for an additional 2-3 minutes. Ladle the cauliflower mixture into blender and process on high until super smooth. (you may have to work in batches). Return soup base to the pot and add nutmeg, shrimp, scallops, baby clams and vegetables. Bring to a boil. Reduce heat and simmer until the scallops start to lose their translucency and shrimp are heated through. (4-5 min).

Meal 7  Paleo Tuna Spinach Casserole                            

2cans tuna drained                           

2 cups baby spinach

1 onion chopped    

2 eggs beaten  

1/3 cup coconut milk

1 TBS garlic powder                 

1 TBS dried parsley           

1 TBS coconut flour                    

½ cup shredded cheese

½ cup sliced almonds

Preheat oven to 375. Spray casserole dish with cooking spray. In a large bowl, stir together all ingredients besides cheese until very well combined. Transfer to casserole dish. Sprinkle cheese on top. Bake 35-45 minutes until firm in the middle. Let cool a few minutes, then serve.

Week 8 Meal Plan

Meal 1 Pork Carnitas with Mexican Coleslaw                   

3-4lbs pork tenderloin cut into steaks        

1 onion sliced

1 pack mushrooms sliced             

1tsp each: cumin, garlic powder, onion powder, salt, pepper, chili powder           

Slaw: 1 small head of cabbage         

4 large carrots             

 ½ cup mayo   

1tbs apple cider vinegar       

1tbs lime juice    

1 tsp cumin     

1tsp hot sauce     

1tsp chili powder 

salt and pepper to taste.

Mix all seasoning in a small bowl. Rub the pork steaks evenly with seasoning. Heat small amount of EVOO in skillet on medium high heat. Sear steaks 4 minutes each side and set aside. Add onion and mushroom to pan and cook until tender. Meanwhile slice steaks into thin strips and add back to skillet. Turn off heat when meat is cooked through. In a food processor with the grating attachment, process carrots and cabbage. Combine remaining ingredients with cabbage and carrots. Serve with carnitas.

Meal 2 Spaghetti  Squash with Meat Sauce           

1spaghetti squash    

1lb ground beef   

1lb Italian sausage

1 onion chopped      

1 bell pepper chopped                       

1 celery stalk chopped                       

1 can tomato sauce

1 can crushed tomato                                    

1tsp oregano

1 tsp Italian seasoning                   

4 cloves garlic crushed

salt and pepper to taste

Preheat oven to 375. Cut spaghetti squash in half lengthwise and discard seeds. Place each half face down on a foil lined baking sheet. Bake for 25 minutes or until you are able to indent the skin of the squash easily, but not so easily that you puncture it. Meanwhile heat small amount of EVOO in large pot. Cook onion, bell pepper celery on medium high heat for 5 minutes. Then add meat and cook until browned, make sure to break up the meat with spoon. Season meat as desired with salt and pepper. Add remaining ingredients, mix well and simmer for 10 minutes. Once squash is manageable scrape out with a fork into mixing bowl. Season with Salt pepper and garlic powder and small amount of EVOO stir well. Serve meat sauce over spaghetti squash.

Meal 3 Chicken Cordon Blue                                               

4boneless skinless chicken breasts     

4 slices ham   

4slices swiss cheese          

seasoning of your choice        

 ½ cup parmesan cheese                  

EVOO

Preheat oven to 375. Butterfly the chicken breast, season the inside as desired. Place one slice of ham and one slice of cheese inside and then fold over. Sprinkle outside of chicken with EVOO and then dredge in parmesan cheese to make a coating. Season with salt and pepper. Bake 45 minutes or until cooked through.

Meal 4 Curry Shrimp Stir Fry   (FAMILY FAVORITE!)                                         

3lb peeled deveined shrimp           

3TBS EVOO                

1-2TBS curry powder               

1tsp each salt and pepper

1 sliced onion                

1 sliced red bell pepper                

1 cup chicken broth               

1 can coconut milk

Heat oil in large skillet over medium high heat. Sprinkle shrimp evenly with curry powder, salt and pepper. Cook onion and bell pepper for 5 minutes then add shrimp. Cook 3 minutes or until shrimp just turn pink. Add coconut milk and broth and simmer  5 minutes.

Meal 5 Creamy Paleo Chicken Skillet                                   

2 boneless skinless chicken breast

4 slices bacon     

1 onion chopped         

½ each red and yellow bell pepper chopped          

 6oz mushroom sliced

1 tsp white wine vinegar                  

1 can coconut milk

2c fresh kale, spinach, or green of choice                          

4 cloves garlic pressed               

salt and pepper to taste

Cook bacon in large sauce pan. Remove and set on paper towels. Leave grease in the pan. Add onion to the bacon grease and cook 5 minutes. Push onion to one side and add chicken. Lightly brown and then add bell pepper and mushroom. Cook 5 minutes then add bacon and garlic. Add vinegar to deglaze the pan. Add coconut milk and green of your choice. Cook 3-5 minutes or until wilted. Season with salt and pepper (I chop my chicken in bite size pieces before I cook it so that it is kid friendly.)

Meal 6 Greek Chicken Stew  (FAMILY FAVORITE!)                                             

2TBS EVOO                          

2lb boneless skinless chicken               

S and P to taste                                       

1 chopped onion

2 tsp minced garlic                                

1 TBS lemon juice

1 ½ tsp oregano                                   

1 cup chicken broth

½ cup chopped roasted red bell pepper

Heat oil in large pot over medium high heat. Sprinkle chicken evenly with salt and pepper. Cook chicken for 3 minutes each side. Add onion, garlic, juice, oregano and cook 5 minutes. Add broth and roasted bell pepper bring to a boil. Reduce heat and simmer 10-15 minutes or until chicken cooked through. You can shred or chop chicken and add back in if desired.

Meal 7 Cracklin Chicken                                                           

5 bone in, skin on chicken thighs         

Salt         

Pepper

Onion Powder                                             

Garlic Powder

1-2TBS Bacon Grease

Using kitchen scissors carefully cut the bone out of each thigh, leaving all the meat and skin intact. Sprinkle the skin with desired amount of salt. Heat grease in non stick skillet over medium high heat. Cook skin side down for 10 minutes without flipping or stirring. While it is cooking season the meat side as desired with salt, pepper, garlic and onion powder. Flip and cook 7-10 more minutes or until cooked through.

5 Key Components to Wellness and Health

There are many things that play a role in someone's ability to remain well and healthy. But I will go over the top 5 that lay the best foundation for ongoing success with wellbeing.
1. Physical Activity. If you live a sedentary lifestyle your body and your mind will suffer. It is crucial to incorporate physical activity into your daily life. You must do this to stay well. TO lose weight you must go above and beyond just "regular" physical activity. You must push yourself beyond what it easy or comfortable. Everyone should at least be walking daily. If you want to lose weight, however, try adding in a bit of jogging or running even. As far as weight loss is concerned, you have to have muscle to burn fat. So, don't hesitate to start lifting weights. You will not get "bulky" by lifting; you will get lean.
2.  Sleep. Sleep is a vital part of maintaining your health. Do not short yourself in this area. Get 8 hours of sleep every night. Make it a priority. There are some circumstances when this is impossible (like having a new baby), but in general you must make sleep a priority. Don't sleep with the TV on. Seriously! People love to tell me "I can't sleep without the TV on." Let me tell you something about television: television makes its money (billions of dollars) off of being stimulating and engaging. They are good at it. If you think you are immune to this you are mistaken. Turn the TV off. Keep your bed reserved for sleep and intimacy only. Doing other things in bed, like eating, reading, computer work or whatever, programs your body to disassociate the bed with sleep. Also, keep the bedroom at a cool, comfortable temperature and make sure  your bedding is comfortable. Stop drinking caffeine and alcohol at least 3-4 hours before bed. And don't eat a large meal before bed either. Try not to rely on medications to help you get to sleep or remain asleep. There are natural alternatives to medications that you can try. These are just a few very important aspects of "sleep hygiene" that you should start implementing.
3. Water. Your body needs water. A lot of water. You should be aiming for half of your body weight in oz of water a day. Say I weigh 200lbs; then I need to drink 100oz of water each day. Unless you have congestive heart failure or some pretty serious kidney failure, you should be drinking a whole bunch of water each day. Get yourself a nice big cup with a lid and a straw. Buy bottled water. Whatever you have to do to get yourself to drink: DO IT!
4. Nutrition. You have to eat right. I am not saying you have to eat perfectly 100% of the time. But I am saying you need to try and shoot for a minimum of 80% of the time hitting the bullseye when it comes to eating clean. 20% of the time it is ok to splurge. Just keep in mind that you probably will have a tendency to underestimate that 20% and overestimate that 80%. Eat clean. This means eating foods that are in their most natural form. If it comes in a box or a bag then you should probably avoid it. If it is made in a plant by humans avoid it. If it is made on a plant in nature, go for it. Focus on these food groups: vegetables, fruits, nuts and seeds, meat, seafood, and hormone free dairy. Notice how "grains" are NOT included.... yeah, avoid those as much as possible. They are typically highly processed.
5. Supplementation. Even if you eat perfectly 90% of the time, which I doubt you do, (I don't think anyone does), your body will still be missing vital nutrition that it needs to run. So make sure you are taking the right supplements, vitamins and minerals. For example, women of child bearing ages should all be on a multivitamin with folic acid and iron. Ovulating and cycling women need extra iron and folic acid in addition to all the other vitamins found in a good multivitamin. Not all supplements are created equally though, so keep that in mind. The FDA does not get involved too much in supplement quality control, however there are some companies that voluntarily hold themselves to a higher standard when it comes to the production, safety, efficacy, and quality of their products. So do your homework before you just go and buy that store brand multivitamin. Josh and I firmly believe that we have our hands on the FINEST supplements available through Advocare. As members of the Council for Responsible Nutrition and investors in getting third party testing of the products through Informed Choice Certification, as well as having an unmatched group of non-cash endorsed world class athletic endorsers; Advocare is a brand we trust and feel confident in suggesting to our friends and family. To find out more about Advocare you can go to our site here: www.advocare.com/141227334

Week 7 2015

Meal 1 Veggie Beef Soup                                                    

1lb ground beef   

2 carrots chopped    

1 chopped onion                                   

1 chopped bell pepper               

2 stalks celery chopped

½ bag frozen green beans                     

½ bag frozen okra

1 can diced tomato              

1 can beef or chicken broth

2 bay leaves                            

 2 tbs Worcestershire sauce

seasoning of choice

Brown ground beef in a large pot, season as desired. Add Worcestershire ¼ tsp thyme and cook together until meat is no longer pink. Reserve meat on the side. Add EVOO to pot and add all chopped veggies. Cook for 5-10 minutes or until soft. Add the meat back to the pot along with the remaining ingredients. If you like it more soupy you can add a can of tomato sauce and another can of broth. Simmer for 30 minutes to an hour.   

Meal 2 Crock Pot Carnitas                       

4-5lb pork roast

1 tsp each garlic powder, chili powder, cumin, and salt 

2 oranges               

1 lime            

1 can chicken stock                     

2 TBS tomato paste                             

1 TBS adobo sauce

3-4 garlic cloves minced.

Slice roast into 2 inch thick steaks. Mix all dry ingredients and season meat evenly. Heat skillet to medium high heat with EVOO. Sear the steaks on both sides in batches. Remove steaks and place in crock pot. Mix chicken stock, tomato paste, adobo, and garlic in the skillet to deglaze. Simmer 3-5 min. Pour over steaks and add juice of oranges and lime. Cook on low 6 hours.

Meal 3 Thai Turkey Lettuce Wraps                                       

2 TBS sesame oil                                        

1 onion minced

2 cloves garlic pressed

1½ lb ground turkey

¼ cup coconut aminos (or soy sauce)                                 

1 TBS thai chili paste                

2 TBS chopped fresh basil

2 heads bibb lettuce

Heat oil in large skillet over medium high heat. Add onion and garlic. Cook until browned. Stir in turkey, coconut aminos and chili paste. Cook until turkey browned and crumbled. Stir in basil. Separate lettuce leaves and fill evenly with turkey mixture.

Meal 4 Spicy Tuna Salad                                                    

1/3 cup mayo          

1 TBS sesame oil          

1 tsp Sriracha                  

1 TBS coconut aminos or soy sauce            

4 tuna steaks

 ½ ts salt and pepper      

½ cup shredded carrots                                                        

½ cup finely chopped green onions     

2 TBS EVOO                                                                  

2 TBS finely chopped fresh cilantro

Combine mayo, sesame oil, coconut aminos and Sriracha in a large bowl; mix well. Heat a large skillet over medium high heat. Brush steaks with EVOO and season with salt and pepper. Cook 2 minutes each side or to desired degree of doneness. Let stand 10 minutes before cutting into bite size pieces. Add tuna, carrots, green onion and cilantro to mayo mixture. Toss well and serve.

Meal 5 Tomato and Oregano Beef Tips    (Crock Pot)                     

3lbs beef stew meat               

1 tsp each salt & pepper

14 oz can beef broth                   

14 oz can diced tomato

2 tsp minced fresh oegano

Sprinkle beef evenly with S and P. Place in slow cooker. Pour broth and tomatoes over beef. Sprinkle with oregano. Cook on low for 4 hours or until beef is tender. Serve with Garlicky Cauliflower rice: Oven to 400. Pulse 2 heads cauliflower florets in food processor in batches until rice like consistency. Toss in 4 minced garlic cloves, 2 TBS EVOO and ½ tsp each S and P. Bake 25 minutes stirring once half way through.

Meal 6 Paleo Sloppy Joe Sweet Potato                              

4 prebaked sweet potatos               

1 ½ lbs ground beef

 ½ onion chopped   

1 chopped bell pepper 

1 celery stalk chopped      

1 crushed galic clove       

1 tbs chili powder

1 tsp cumin   

2 tbs honey     

14 oz can diced tomato     

6 oz can tomao paste

Saute onion garlic and celery in skillet until tender. Add and brown the beef. Add spices, honey and bell pepper. Pour in can of tomato and tomato paste. Simmer all together on low for about 1 minutes. Season with salt and pepper to taste. Cut sweet potato in half and scoop out a portion to form a little bowl. Fill with sloppy joe mixture.

Meal 7 Cock Pot Southwest Flank Steak (FREEZER MEAL)                   

1.5lb flank steak                                      

 1 onion chopped

3 cloves garlic minced     

16oz jar salsa     

½ tsp oregano

2tsp chili powder      

½ tsp salt                    

¼ tsp pepper

Mix all ingredients in a freezer bag and freeze until you are ready to use. Write on the bag: cook low 7 hours in crock pot. Remove meat and slice into thin strips. Turn heat to high and add back beef and cook additional 30 minutes with lid off to thicken sauce.

Week 6 2015

Meal 1 Cracklin Chicken                                                           

5 bone in, skin on chicken thighs         

Salt         

Pepper

Onion Powder                                             

Garlic Powder

1-2TBS Bacon Grease

Using kitchen scissors carefully cut the bone out of each thigh, leaving all the meat and skin intact. Sprinkle the skin with desired amount of salt. Heat grease in non stick skillet over medium high heat. Cook skin side down for 10 minutes without flipping or stirring. While it is cooking season the meat side as desired with salt, pepper, garlic and onion powder. Flip and cook 7-10 more minutes or until cooked through.

Meal 2 Easy Mexican Shredded Chicken                            

1 package boneless skinless chicken thighs                      

1 jar salsa (I use green salsa)                                                      

1 small can of diced green chilies                                          

1 tsp each onion powder garlic powder                          

salt and pepper to taste     

½ block of cream cheese

Take all ingredients except cream cheese and place in crock pot over low heat for 6+ hours. When it is done, shred chicken with fork and add cream cheese.

Meal 3 Stuffed Roast Beef                                                     

1 medium sized rump roast            

2 TBS chopped jarred jalepeno (mild)         

8 cloves garlic pressed      

1TBS salt 1 TBS pepper              

1 TBS bacon grease                       

 1-2 cans beef broth

In a small bowl mix jalepeno, garlic, salt, pepper. Using a sharp knife cut deep slits into roast evenly spaced from each other. Stuff the roast with the mixture. Heat grease over medium high heat in large pot. Sear each side of the roast for 2-3 minutes so that each side is browned well. Reduce heat to medium low and add broth. Cook 1-2 hours or until to desired tenderness.

Meal 4 Soothing Coconut Curry Soup                                          

1 can coconut milk                               

1 can chicken broth

1 TBS curry paste              

any mixed vegetables of choice or protein of choice (I’ve made this with chicken, shrimp, scallops, no protein at all, tons of veggies or no veggies. The Soup without anything in it is very good.)

If using meat and veggies, cook them to desired tenderness in a large pot using a small amount of EVOO or coconut oil. Add the rest of the ingredients and cook on medium heat for 10-15 minutes. I usually double or triple the recipe to have left overs.

Meal 5 Low Carb Hawaiian Pizza                                        

12 slices of Canadian Bacon               

Grated Mozzarella and Parmesan Cheese                            

Italian Seasoning

1 can pineapple pieces           

1 small can tomato paste or marinara sauce

Preheat oven to 350. On a greased baking sheet place the slices of Canadian bacon. Using a small spoon spread a small amount of marinara or tomato paste onto Canadian bacon. Add a few pieces of pineapple. Sprinkle with desired amount of cheese and Italian seasoning. Bake for 8 minutes or until cheese melted. To crisp the top place on broil for 2-3 minutes watching carefully to make sure it doesn’t burn.

Meal 6 Honey Garlic Chicken Wings                              

3LBS Chicken wings separated                  

1/3 cup honey

¼ cup lemon juice                                             

¼ cup water

2 TBS coconut aminos or soy sauce                                     

2 TBS apple Cider Vinegar                   

2 tsp garlic powder

¾ tsp ground ginger

Heat Honey, lemon juice, water, soy sauce, vinegar, garlic and ginger in small saucepan over medium high heat. Turn heat down to low once it starts to simmer and let simmer for 5 minutes. Remove from heat and let cool. Pour marinade over chicken wings in a large ziplock back. Let marinade at least 2 hours (or overnight) Grill on BBQ pit for  20 minutes turning once. Or place in a greased baking dish and bake for 1 hour at 400 turning once

Meal 7 Meat and Veggie Paleo Chili                                    

1 ½ lbs ground beef                  

2 cloves garlic pressed 2TBS EVOO                                       

1 large onion diced      

1 stalk celery chopped   

4 large carrots peeled and diced

2-3 zucchinis diced                                

2 TBS chili powder

1 tsp oregano               

1 tsp salt                  

 ¼ tsp cayenne

15oz can tomato puree                 

15 oz can diced tomato

In a large skillet or pot, brown beef and garlic. Add oil, onions, celery, carrots, and seasonings and cook until translucent over medium high heat. Once onions are golden and veggies are midway cooked add zucchinis and cook 2 minutes stiring well. Add tomatoes, tomato sauce and stir well. Bring to boil  and reduce heat. Simmer for 20 minutes.

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