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Savory Low carb fun!

Low carb, High fat, Moderate protein meals

I hear my clients complain all the time saying, “low carb is so hard, i don’t know what to eat….”, Which is usually followed by them telling me they had a huge cheat meal…. If you know how to properly formulate a low carb diet you will soon realize that it’s not only enjoyable but also very sustainable! There are exceptions to the rule. If you are allergic to butter, bacon, coconut oil, olive oil, and nuts than you might have a hard time with LCHF.

I threw this video together to show this is just one combination that you can throw together fast for an awesome low sugar, low starch meal that taste amazing and makes you feel great. More of these coming soon. http://https://youtu.be/70ZBTs535eo


Fat Burning Salad?

I know what your thinking….. There is no such salad that makes you burn fat! Well, then maybe a proper title would be A salad that allows you to burn fat. So this entire salad below has about 12 total carbs in it. I enjoy this for lunch because it keeps my blood sugar stable throughout the afternoon and doesn’t make me have the up’s and down’s that come from eating a higher carb lunch. The Recipe is simple, so watch the video and come up with your own awesome salads that help you to feel amazing, look amazing, and be who you truly are….. amazing!

Im offering Fayetteville Nutrition on a donation basis to anyone interested. Any questions email me @ musclesandveggies@gmail.com

Become a Fat Burning beast!


How To Become a Fat burning Beast 101:

So your tired of counting calories, and completing tough workouts in the gym and not seeing the results you want…… I see this all the time, or a combination of one or the other. So unleashing your inner fat burning beast is more than just restricting calories or doing a boot camp class every week. In this part one series, i want to talk about the Fat Storing hormone. What is it? What triggers it? What does it do?

So the culprit [Insulin] shows it’s ugly head only when we let it out of its cage. Insulin has commonly been stated as the fat storing hormone. It triggered primarily by carbohydrates breaking down into glucose in the bloodstream. Too much glucose in the bloodstream is actually toxic and causes all kinds of complications. So insulin is released by the pancreas to shuttle nutrients into the cells via the liver or muscle. That being said if the muscles and liver all full and can’t take any more glucose, than the glucose has to go somewhere so the insulin puts the glucose into Fat cells storing it for later use. AKA fat storing hormone. In other words if you’re sitting around a lot not using your muscles very much your use of carbohydrates is actually very unproductive or unneeded.

Protein also has a smaller insulin effect, but nowhere near the level of Carbs. Fat has almost no insulin effect at all. Eating carbohydrates in bulk over time will cause your body to become trigger happy in releasing insulin. So one slice of bread can give you a ton of insulin that zaps your energy, creates inflammation, and makes you a fat storing lump for hours….. So how do we turn on our inner fat burning beast you may ask????

Lower Insulin- Burn Body Fat Image result for hormonal effects of carbs

When your insulin is low from eating less Carbs, your body naturally starts tapping into those reserves of energy that hang around your waist line. Cutting down on carbs doesn’t mean you avoid them like the plague….. It just means that you use them when you need them. If You work an office job, or have a lazy day around the house on the weekend, you probably don’t need a lot of “carbage” that day…. That said the bulk of your carbs should come from vegetables on those days. Cutting carbs also means raising your fat intake and moderating your protein as well. Here are the following tips to give you the basics on lowering your insulin to start mobilizing body fat for fuel:

  1. Restrict Carbohydrates (eat the bulk of your carbs from green vegetables, avoid breads, pastas, chips, crackers, sugar, desserts, juice etc)
  1. Start tracking your macro nutrients (with health tracking app like Samsung Health or My Fitness Pal- Shoot for 33% fat, 33% carbs, 33% protein at first- Gradually lowering your carbs and raising your fat will continue to lower insulin)
  1. Set weekly goals to lower your Carbs every week that you meet your goal (start at 200g of carb a day for the first week, then 150g the second week, etc, etc)
  1. Be more active as you implement these Goals- While cutting carbs it’s nice to beat the cravings with hikes, walks with dog, biking, lifting weights, kayaking, jogging, basically anything that keeps you moving will help lower insulin even more and start burning more fat.

Stay tuned for part 2. We will talk more about how to cut carbs, what fats to eat, and what supplements help you along the way. Remember that Sugar and Carbs are the offenders that let the insulin out of its cage to start storing fat. So if you keep those at bay, the insulin can’t come out and play. Which means the Fat goes away! I’m a dork I know! For more information or questions you can email me directly at musclesandveggies@gmail.com


Protein Pudding recipe !!!!!!!!!!!

Protein pudding Must Have

So after dinner, if your like me, nothing is better than a lil sweetness to cap off a healthy meal. But you don’t want to ruin it with a horrible sugary choice that negates all the veggies you just consumed. For times like these i find pudding hits the spot!!! Yes pudding!!!! Protein pudding!!!! No added sugar, but tons of flavor and nutrition to kill the sweet tooth craving.

Watch below and give me your thoughts or questions at Musclesandveggies@gmail.com

High Fat High Carb Battle

Whole food comparisons

Something to think about…… I want you to think of foods from the earth, and foods that we get from animals as well. Think about the varieties of fruits and vegetables and nuts and seeds, so on and so on.

Now I want you to think about Macro-nutrients like fats, carbs, and proteins. Which isn’t hard to think about since everyone who is semi health conscious already does. Now, something that i have been doing some pondering on is the correlation of the Standard American Diet and how it thrives off of both high carb and high fat foods (not to mention all the trans fat oils, sodium, sugar, and preservatives). Yet, when you think of plant or animal foods you can see that almost none of them where created to have both substantial carbs and fats together. If something like a banana or and apple is naturally high in carbs and fiber than it is naturally low in fat. And to contrast, something like an avocado or a piece of animal meat is naturally high in fats, than it is naturally low in….. You guessed it!!!! Carbohydrates !!!!!! 

So in seeing this logic it is only natural to conclude that a high fat meal we should try to keep low carb with lots of veggies and butter or healthy oils, and a typical high carb meal we should try to avoid high fats mixed into to our carbs, that we can see by S.A.D. that cause so many issues.

The key is insulin! Carbs produce a stronger insulin effect than fats and protein. And since carbs will be first in line to get used once they are ingested that leaves the fat just hanging around so insulin, being like the mail man who has to separate and distribute all the mail, automatically sends it to the liver to convert from free fatty acids into triglycerides. AKA Fat storage. So to keep from having a bunch of free fatty acids floating around your blood when insulin is most present means to separate your high carb and high fat meals. This means stop eating hamburgers and fries, pizza, donuts, and all the other crap you know your not supposed to eat. But look at it also from the perspective of health food. Like full fat yogurt and granola, or banana and peanut butter, or peanut butter and jelly, or trail mix that has nuts and fruits or candies (the worst), or my least favorite to avoid is guacamole and organic chips!!!

Bottom line:

If weight loss is your goal than you can do well to avoid mixing these macros together. Best practice is to avoid carbs for breakfast at all costs to keep your fat burning going from the nights fast. Then eat carbs and lean protein for dinner, adjusting your carbohydrate amount based on your activity level that you achieved that day.

Questions? Feel free to email me at musclesandveggies@gmail.com


Rogers Paddle Boarding- Lake Atalanta

Rogers Arkansas Stand up Paddle Boarding

Right in the heart of Downtown Rogers is not only a Mecca of awesome bike trails and a sweet BMX park, but it also has a sweet Lake perfect for SUP. Lake Atalanta is perfect for getting a nice 2 or 3 mile paddle all while just minutes from Bentonville and Rogers. Musclesandveggies.com is now offering Paddle Board instruction, lessons, and classes in the Bentonville, Rogers, Bella Vista areas.

Zach is a Certified Personal trainer and Paddle Fit instructor who wants to teach the NWA how to utilize the beautiful landscapes we have here to stay fit, healthy, and (mostly) Happy !!! Email any questions to musclesandveggies@gmail.com or call zach @ 479-876-9649

Healthy Low Carb Stir fry “man Fry”

Healthy low carb Stir Fry

I love this recipe for its taste, simplicity, and its macros for fat burning. Staying low carb through the day can be hard surrounded by the Standard American Diet all the time. So I have to be prepared with good tasting food, that helps me feel good while thoroughly enjoying what I’m eating. Let everyone else gorge themselves on crappy donuts and store bought cookies.

So here it is: Man Fry- hearty and healthy and tasty!!!!!

1 pound Ground Beef

1 pound Ground Pork

1 Bag of random stir fry

1 dollop of Lemonaise

Any Questions? Email me at musclesandveggies@gmail.com

Roasted Plantains recipe

Healthy Roasted Plantains

Tired of the same old this or that? Try this healthy dessert for a new twist to your home dessert menu. Plantains have more fiber, vitamin c and potassium than bananas. If your roast the Plantain in slices you can make tasty little treats that will break the monotony of regular old treats.

Plantains are naturally low in sugar and are great for decorating any way you choose to taste amazing. I love making these for my cousins like in this video. They love plantains and I feel great about giving them to them because they are so much healthier than some packaged sugar crap. For more healthy roasted food ideas, stay tuned to www.musclesandveggies.com and comment on our facebook page.

Healthy Roasted Veggies

Roasted Cauliflower and Beets

If your tired of eating the same old stuff, the same old way, then stay tuned to this blog because I’m gonna continue to show you more ways to get more creative with how you live and cook. Today’s tip is with two of my favorite veggie combos. Cauliflower and Beets- Roasted……. Healthy Roasted Vegetables is my favorite way to eat veggies!

Just remember 30-40 minutes at 375 in the oven, Season the way you want!

As for Cauliflower and it’s benefits: For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

As for Beets and their benefits: Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas).Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

Let me know your questions and Comments on our facebook page, or email us @ musclesandveggies@gmail.com

Protein Guacamole !!!!!!!!!

Protein Guacamole Snack Dip


1 Organic Avocado

1 Garlic Clove

1 hard boiled Egg

1/4 cup of chopped Cilantro

1 jalapeno diced

Sea salt and lime

The benefits of the Avocado are many! Avocado is one of the healthiest plant fats on the planet. They are great for your heart health and also building your HDL or Good cholesterol. Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.

Garlic has been used for centuries as a medicinal herb to help boost your immune system and fight the common cold or even prevent it. Loaded with vitamins and minerals is also a good thing too.

My secret weapon is the Hard Boiled Egg!!!! I wanted to find a protein that would work in my favorite guac recipe and the egg actually improved the taste and texture of the Guacamole! Eggs are a great source of Vitamin D, B12, and B6. They also have Omega’s as well which lower inflammation.

Try it out, see if you like it as much as I do, Leave your comments or concerns on my facebook page and like it for new updates and videos from us here at Musclesandveggies.com