You had your workout, you ate healthy all day, only to be ruined with those late night munchies while you sit back with your wife and wrestle with the remote control.

After a long day, and the house finally quiet with the kids in bed, these evil evening hours can bring on the snack attack that can make the difference between being a fit or fat father.

From chips, candy to chocolate, whatever junk food you have in the house will eventually being eaten, despite your best efforts. It’s one of the basic laws of the universe, if food is in your house, it will end up in your gut. So shop smart and don’t take it home with you when you leave the supermarket. That’s half the battle right there.

Now to win the war on the snack attack I have 3 quick and nutritious healthy snack recipes that are salty, crunchy and sweet. They only take minutes to make, are high in nutrients AND taste, the perfect win-win!

1. Krispy Kale Chips

1 bunch of kale
1 tbsp of extra virgin olive oil
1 tsp of garlic powder
1 tsp of sea salt

2. Perfect Pistachios

3 tbsp of natural butter
1/4 cup of Worcestershire sauce
1 tsp of cumin powder
1 tsp garlic powder
1/2  tsp ground cinnamon
4 cups shelled dry-roasted pistachios

Stir everything together in a bowl, tossing to coat. Place pistachios in a single layer on a parchment lined baking sheet.

Bake at 350° for 10 minutes, give em a shake and stir and bake for another 10 minutes.

You will love the smell coming out of your oven and they taste even better the next day stored in a air tight container.

3. Guiltless Greek Garlic Dip

1 cup of plain Greek Yogurt
1 tsp of Clubhouse Roasted Garlic and Pepper Spice

Add to bowl and stir to mix. Takes 5 seconds to make and probably 5 seconds to eat with some homemade whole wheat pita chips!

Now you and your wife will be fighting over the food instead of the remote…

Give these a try and let me know in the comments below who got the last bite!

Leave a Comment

With the New Year just around the corner we all want a fresh start on our fitness goals. If your main goal is to put on solid muscular weight without looking like a bloated bodybuilder then you need to start the day off right by providing your hungry muscles with the nutrients it needs for muscle growth and repair. Even if your goal is fat loss, remember lean muscle is your body’s fat burning engine…

My favorite breakfast meal has always been an omelet. But while focusing on putting on maximum muscle I wanted to up the protein and stay away from processed carbs. So I came up with The Mexican Muscle Omelet, full of high quality protein from the eggs and beef, healthy fats from the eggs and coconut oil and natural carbs from the veggies and fruit. Plus a little spicy kick to wake up your metabolism!

Don’t even think about using egg whites thinking it’s “healthier” because all the nutrients and half the protein is in the yolk and as holistic strength coach Paul Chek says “do you think God f%ck*d up when he created eggs with a yolk”…

Plus being a busy dad I came up with a few kitchen hacks to make prep time fast and get a perfect omelet any day of the week.

The Mexican Muscle Omelet

4 Whole Omega 3 Enriched Eggs (free range is even better)

1lb of lean ground sirloin

Chopped onions, bell peppers and mushrooms

Sprinkle of shredded cheese

Spoonful of pickled jalapeno peppers

sea salt and pepper

2 Tsp of coconut oil

Heat one skillet on medium heat with 1 tsp of coconut oil.

Add ground beef and fry until brown, add peppers, onions, mushrooms, salt and pepper and fry for another 5 minutes.

In second smaller skillet heat 1 tsp of coconut oil on medium heat and add 4 whole whisked eggs to pan.

When eggs begin to cook push in edges and add some of the beef/veggie mixture from the 1st pan onto one half of the eggs and top with cheese.

Flip half of omelet over until full cooked.

Serve with some fresh fruit and combined with some intense muscle building workouts you will have some fresh new muscle in the New Year.

Kitchen Hacks:

Use the leftover ground beef to make omelets for the family or store it in the fridge to make your morning meal quick and easy.

Use the bigger skillet next to the second smaller skillet to transfer the beef mixture with no mess and the smaller pan makes a perfect size omelet.

Leave a Comment

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!

Leave a Comment

After having a crockpot beef roast for dinner the day before I had some cold roast beef leftovers that I thought could use a bit of spicing up. Even though I do enjoy going primal sometimes and eating leftover roast beef cold…

I had a few whole wheat hamburger buns laying around as well so I decided to put them to use for this guy’s gourmet version of a grilled cheese sandwich.

Meet the Garlic Grilled Beef and Cheese Sandwich

1 clove of chopped garlic
1 tsp of parsley
1/4 cup of unsalted butter

2 large whole wheat kaiser rolls
2 tbsp of bbq sauce
4 slices of aged cheddar cheese
6 oz of thinly sliced leftover roast beef

In a small bowl mix garlic, parsley and butter together and melt in microwave for 30 secs.

Butter outside of rolls (tops and bottoms) with basting brush

Spread 1tbsp of bbq sauce on inside of each bun

Place 2 bottoms butter-side down in skillet on medium heat

Add 2 slices of  cheddar and roast beef to each bun in skillet

Place top rolls on sandwiches and cook 5-10 minutes or until golden brown

Carefully turn sandwiches over with spatula or tongs and cook for additional 5-7 minutes until golden brown and cheese is melted.

Remove from pan and enjoy with some spicy Peperoncini peppers on the side.

So the next time you want a Roast Beef and Cheddar Sandwich for lunch don’t think Arby’s!  Think homemade REAL food with the Grilled Garlic Roast and Cheedar from the Dad Fitness Workout and Nutrition System.

Leave a Comment

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

Leave a Comment