Dad Fitness » Omega 3

High Protein Feel Good French Toast

Sean Barker — Thu, 02 Sep 2010 01:55:53 +0000

Are you scrambling around in the mornings like eggs in a pan trying to fix a quick and nutritious breakfast?

If so, then give this jacked up French Toast recipe a try to feed those hungry muscles before you head out there door.

High Protein Feel Good French Toast

2 slices of 100% Multi-Grain Bread
3 Omega 3 enriched Eggs
1/4 cup of milk
1 scoop of vanilla protein powder
1 tsp of cinnamon
1 tsp of vanilla extract

-Take the eggs, milk, protein powder, cinnamon, and vanilla and whisk them together in a bowl.

-Spray a non stick pan with cooking spray and turn to medium heat.

-Soak each piece of bread for at least 1 minute in the mixture pressing down as to make the toast absorb as much as possible.

-Fry each piece 2-4 minutes each side until golden brown.

Top with fresh fruit or berries…Enjoy!

Click here to view the embedded video.

Man Made Meals: Tasty Turkey Meatloaf

Sean Barker — Thu, 06 May 2010 13:12:47 +0000

Here is a great alternative to using ground beef in your meatloaf that is not only healthy but damn tasty!

Even though your mother may have made Meatloaf a weekly staple at your dinner table growing up, it’s doesn’t mean you have to follow her old fashion secret recipe.

(Pssst…she probably used the recipe off the back of onion soup mix;-)

A lot of people use onion soup mix in dips, burgers and meatloaf to enhance the flavor. It might give it flavor, but it’s ARTIFICIAL flavor, not too mention the terrible gas it will give you when all those dried onion bits and chemicals explode in your stomach…trust me on this one.

Just take a look at all the artificial ingredients in a pack of onion soup mix!

Ingredients:
Onions (deyhydrated), salt, cornstarch, onion powder, sugar, corn syrup, hydrolyzed soy protein, caramel color, partially hydrogenated soybean oil, monosodium glutamate, yeast extract, natural flavors, disodium inosinate, disodium guanylate.

So follow recipes like this Tasty Turkey Meatloaf that uses natural ingredients for flavor to cover your health and hunger.

Meatloaf can definitely be a man made meal as it’s super simple to prepare and is great to make ahead of time for busy dads and when the whole family comes home starving and hits the kitchen like contestants voted off The Biggest Loser…

This recipe is full of big meaty flavor and is a deeply satisfying meal that is high in lean protein to build those biceps, not balloon your belly…

Ingredients

2 tablespoons olive oil
2 onions, peeled and sliced
2 tsp of bottled basil pesto
4 button mushrooms, cleaned and chopped
2 pounds of ground turkey
1/2 cup of skim milk
1/2 cup of instant oatmeal
2 omega 3 enriched eggs
1/2 cup of your favorite tomato sauce
A few dashes Worcestershire sauce
1 tablespoon dried oregano
Sea salt and freshly ground black pepper to taste

Directions

1. Preheat your oven to 400 degrees.

2. Preheat a heavy skillet over medium-high heat, and then add the oil and onions. Sauté them until they are golden brown. Add the mushrooms and continue sautéing until all the liquid has evaporated and the mushrooms have lightly browned. Add the pesto and mix with the mushrooms and onions.

3. In a large bowl mix together the turkey, milk, oatmeal, eggs, tomato sauce, Worcestershire sauce, oregano and mushroom mixture. Season well with salt and pepper. Press the mixture into a loaf pan, and bake until lightly browned on top and firm, about 1 hour.

* Remove the meatloaf from the oven and let cool for 10 minutes to make it easy to slice.

Serve with some broiled asparagus sprinkled with olive oil, Parmesan cheese , salt and pepper and you got a dynamite dinner done by dad!

The ONE Food That Builds Muscle & Burns Fat…

Sean Barker — Fri, 12 Feb 2010 13:04:26 +0000

With the Olympics under way today and Valentine’s Day on Sunday, (a little reminder guys!) I hope you have a great weekend of fitness, family and fun.

But, before you do…

Do you want to know the ONE food that has all you need to build lean muscle and burn bodyfat?

Oh yeah and it tastes great AND is easy to prepare!

Your mother always told you to “eat your breakfast”, it’s the most important meal of the day!” Well, your Mom was right…again

Just think of the word Break-Fast for a minute. You are breaking the fast of going all night without eating and get this…eating breakfast is a daily habit for the people who belong to The National Weight Control Registry. These people have maintained a 30-pound (or more) weight loss for at least a year, and some as long as six years!

If you skip breakfast you end up replacing calories during the day with mindless nibbling, bingeing at lunch and dinner, and you are setting yourself up for failure from the start.

Stay away from white breads and bagels if you want to avoid the mid-morning carb coma and reach for some perfect protein…the egg.

The egg is a complete protein food because egg protein has all nine of the essential amino acids (as well as all nine of the non-essential amino acids). Egg protein is second only to mother’s milk for human nutrition!

…and despite what Joe bodybuilder at your gym might tell you, eat the WHOLE egg! It contains half the protein and all the essential fats, vitamins and minerals

The omega 3 enriched eggs are a better choice for the healthy fats and free range eggs from your local farmers market is even better again as they are of much higher nutritional quality than eggs from confinement chickens..

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenic acid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
DHA and AA	0	94 mg	0%	100%
Carotenoids	0 mcg	21 mcg	0%	100%

*Data taken from the USDA Nutrient Database for Standard Reference, Release 15.

Starting off the day with a good source of protein and healthy fat will help you build fat burning muscle, give you sustained energy and keep you full longer.

So here is a quick 5 minute breakfast recipe for Jamaican Scrambled Eggs that is good for your taste buds and even better for your body…Now get cracking!

Click here to view the embedded video.

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Snack Attack: 3 Quick and Healthy Snacks

Sean Barker — Tue, 14 Jul 2009 14:21:16 +0000

If you want to lose belly fat you have to feed the fire.

Here are 3 quick and easy snacks to keep your metabolism high and your body burning fat 24 hours around the clock.

Throw away the diet books and meals plans and just look at your hand! That’s right, you were born with the perfect diet reminder.

Count off each meal and snack on your fingers, 5 fingers (I know the thumb, but lets call it a finger), 5 food servings.

In order to keep your blood sugar stable and avoid going into starvation mode during the day, you need to eat 5 times during the day.

That of course includes your regular 3 meals of breakfast, lunch and dinner. But also, make sure to have 2 snacks, a small snack in between breakfast and lunch, and another snack between lunch and dinner.

This keeps things simple as most busy dads don’t have the time or the drug enhanced metabolism’s to be eating 6-8 MEALS a day like the “bodybuilding” magazines might tell you.

So here are 3 quick and healthy snacks I like to use during the day.

1. Sometimes I feel like a nut!I like to nibble on heart healthy nuts in between meals. I like the Walnut pieces that come in the resealable bag. Walnuts contain the highest amount of fat burning omega 3′s. I also like Pistachios, as they take time to peel apart keeping you from eating too many too fast. Another great sources of healthy fats. Just make sure to get the natural nuts that are not fried in any vegetable oils or loaded down with salt. Check the ingredients and avoid any that has these listed. Also use your hand as your guide here as well and just take a small handful and put them away to avoid eating too much.

Click here to view the embedded video.

2. Protein Pudding

I love this high protein snack before bed or in the afternoon. I like to use a scoop of protein powder. Get a protein powder that has fast acting whey protein as well as slow digesting casein protein. This will satisfy you longer than just whey protein alone. The casein protein also mixes into a pudding alot creamier and thicker. Take your favorite protein flavor and mix it with 1/2cup of PLAIN yogurt or cottage cheese. Add some fresh berries or slivered almonds and you have a great tasting dessert like snack.

Click here to view the embedded video.

3. Natures Candy

Fruit has been getting some bad rap lately regards to fat loss. When people start blaming fruit for getting them fat, I have to strongly disagree! Since fruit does contain some natural sugars people avoid it thinking that it will make them fat. The secret is in the FIBER which slows down digestion preventing your insulin levels to skyrocket into fat storing mode. Plus, I highly doubt that FRUIT is what is making people overweight these days. Yeah maybe if you eat a bag of apples a day on top of your current diet. But I don’t think anyone eats that much fruit as most people hardly eat any. Grab an apple or orange or your favorite piece of fruit in between meals to nourish your body and actually help burn fat.

Dad Fitness Meal of the Day

smbarker — Thu, 05 Mar 2009 13:44:00 +0000

Vegetarian dads look away!

Yesterday’s Dad Fitness kitchen experiment, or what I like to call dinner, went pretty well.

After taking inventory with what we have left in our fridge, I used a pack of chicken breasts, 2 packs of local caribou sausage, some crushed tomatoes and veggies to come up with what I like to call.

Crockpot Chicken And Caribou Paella

I love getting local wild meat as its leaner and a lot higher in omega 3′s because the animals get to graze in the wild and eat what nature intended them to eat, grass.

Unfortunately most supermarket meat is from cows stuffed full of drugs and corn. Not good for the cow, and not good for us!

I took a well know Spanish dish and gave it some Labrador flavor! My parents also dropped over and they loved it as well.

Crockpot Chicken And Caribou Paella

2 chicken breasts
grapeseed oil to coat both pans
6 caribou sausages, cut up in pieces ( or you can use turkey sausage)
1 large onion, sliced
2 cloves garlic, minced
a dash of oregano, sea salt and black pepper
half a box reduced-sodium organic chicken broth
1/2 c. water
1 can of crushed tomatoes
1 orange bell peppers, cut into very thin bite-size strips
1 c. frozen corn
1 potato cubed
1 bag of instant brown rice

In a large skillet brown chicken pieces, in other pan brown sausage.

In a 5 quart crock pot place chicken pieces, sausage, and onion. Sprinkle with spices Pour broth and water over all. Add the tomatoes, sweet peppers, corn and potatoe

Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. , Serve over the hot rice.

Makes 6 servings*

Another great meal made at home that can keep you and your family full while living a fit and healthy lifestyle.

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Babies, Burgers and Barbells

smbarker — Fri, 20 Feb 2009 17:44:00 +0000

Well, I made it through my first week as a stay-at-home dad!

Despite the trials and tribulations of daily life with our 9 month old daughter, I must admit I enjoy it more than I did working at my regular job, which I am currently laid off from.

Watching her crawl for the first time, saying “Dadda” and seeing her grow up right before my eyes is such a daily treat.

It is nice when my wife finally gets home from work though as I could use a little break by then. “Momma” even made us her tasty turkey burgers last night for dinner.

Whip these up as a healthy alternative to regular burgers and your kids will love them!

Tasty Turkey Burgers

1 pack of lean ground turkey
1 tsp of savory spice (I think this is a Newfoundland spice)
whole wheat bread crumbs
1 omega 3 egg
sea salt and black pepper

mix it all in a bowl to make 4 burgers, add to heated pan coated in grapeseed oil until cooked through.

(cooking them in grapeseed oil is good as its a healthy oil good for frying and it smells like fried chicken when you cook with it!)

place on toasted whole wheat buns topped with baby spinach, tomatoes, sauteed onions, whole grain Dijon mustard and salsa

For dessert a little treat of dark chocolate packed full of antioxidants. Yes this chocolate is actually good for you! Try to get the stuff that is at least 70-80% cacoa, which gives you the health benefits.

Don’t confuse this with milk chocolate! That is pure junk.

I also had a great workout today at the gym as I trained chest, back and abs.

Flat Bench Press
Flat DB Bench Press
Bent over DB Rows
Rope Face Pulls (for upper back)
Barbell Twists

Looking forward to a nice weekend with the family as my wife is off for the weekend.

Might hit the gym tomorrow or Sunday, see what happens.

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

The Dad Fitness Home Workout

smbarker — Mon, 05 Jan 2009 16:53:00 +0000

TGIM.

Yes, Thank-God its Monday!

After working three 12 hour shifts this weekend I am glad to be off for a couple days.

So this morning I got up eager and ready to head back to the gym to start the New Year off right.

After getting up bright and early at 5am and doing 2 hours of work in my home office, I headed out to the gym at 8am.

As I approached the rec centre where I workout I noticed there were no vehicles in the parking lot???

Uh-oh, this didn’t look good.

As I approached the main door I seen the notice stating that due to cutbacks, they won’t be opening until 12pm! Nooooooooooo!

Over the years I always preferred to workout in the mornings as it makes me feel good for the rest of the day and by doing it first I don’t have any chance to skip it when things come up.

Cool Hand Luke psp

So I wiped the frozen tears from face, drove home and did a fast and furious Dad Fitness Home Workout.

Check out the video below of the Dad Fitness Fast and Furious Home Workout.

With this workout you will lose fat faster than I am losing my hair!

I was soaked by the end and finished in less than 30 minutes!

I kept the day going strong with a healthy post-workout meal of 3 omega-3 egg omelet, 2 slices of 100% mulitgrain toast with natural peanut butter and a clementine.

Even if you like going to the gym like I do, make sure to have a back-up plan.

Get your fitness back-up plan here
==>The Dad Fitness System

It’s going to be a good-year!

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Fat Makes You Smart!

smbarker — Fri, 24 Oct 2008 11:21:00 +0000

I will be taking the rest of this week off from the gym as I strained my left thumb and hand yesterday. Hopefully its just a bad strain and will heal-up after a few days.

I have no idea how I did it but I have no grip strength and can barely lift a pencil!

Usually I take a week off from the gym every 8 weeks or so anyway to give my body and mind a break from hard training. I will be starting a new workout routine Monday and will let you know how it goes.

But here’s an awesome little video showing the value of omega 3 fat intake in the diet. For the best nutrition system on the market today check out Precision Nutrition. I use it, pro athletes use it, so it will definitely work for you.

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Fast Food For Fit Families

smbarker — Tue, 07 Oct 2008 21:12:00 +0000

Today is a day off from the gym for me.

But our baby daughter Matea had her exercise today though as her and Mom hit the pool for her 2nd swim lesson.

For you busy dads who want to eat healthy with your family, start living the Dad Fitness Lifestyle with only 3 short workouts a week and see the great tasting foods you can eat while losing that dangerous heart attack fat around your belly.

Whole Wheat Bow Tie Pasta with Extra Lean Ground Beef and Veggies

Whole Wheat Tortilla Stuffed with Omega 3 Egg Omelet & Fat Free Sour Cream

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Eat More Fat

smbarker — Wed, 01 Oct 2008 23:45:00 +0000

For a healthy heart and a lean body don’t be afraid to eat more healthy fats.

Yes I know that calories are still calories so I recommend you replace processed carbs in your diet with healthy fats to keep you full longer and give you long lasting energy throughout the day.

Great sources are raw nuts and seeds, wild salmon, grass-fed beef, chicken and pork, omega 3 enriched whole eggs, natural peanut butter, olive oil, grapeseed oil, fish oil and flaxseeds.

Click here to view the embedded video.

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com