Weekly Update Jan 27 2019


“You could leave life right now. Let that determine what you do and say and think.”

– Marcus Aurelius

Paleo Chicken & Stir Fry
Servings: 4

1 pound of frozen shrimps, thawed
1 pound of frozen scallops, thawed
1 cup fresh basil leaves
2 celery stalks, sliced
2 garlic cloves, finely chopped
1 small onion, chopped
10 mushrooms, finely minced
10 snow peas, deveined
1 red pepper bell, chopped
2 tablespoon clarified butter (or ghee)
Coconut oil
Salt and pepper to taste


In a large pan, put onions and garlic in coconut oil over medium heat until they become transparent.
Add shrimps and scallops and season with salt and pepper. Sear for 3 to 4 minutes on each side. Reserve.
Sauté the remaining vegetables in the same pan for about 5 to 6 minutes
Return scallops and shrimps to the pan, stirring delicately to combine. Add the fresh basil, sprinkle with lemon juice on medium heat for another 2 to 3 minutes. Season with salt and pepper if needed.
You could easily substitute the seafood for raw salmon cubes or precooked lobster tails for this recipe. Other fresh herbs such as parsley, chives and oregano would also be delicious for this recipe.

Source: http://thegourmetconfession.com/healthy-recipes

Video Tutorial:
USPA Meet Stanards “The Squat” https://www.youtube.com/watch?v=UyPniIkKPMg

Good News:
7 Tools for Managing Traumatic Stress https://www.nami.org/Blogs/NAMI-Blog/January-2019/7-Tools-for-Managing-Traumatic-Stress

Learning Opportunities:
Drink Your High Quality H2O https://www.outsideonline.com/2377851/water-gallon-challenge-month

4 science-based “superfoods” you should consider eating https://examine.com/nutrition/4-science-based-superfoods-you-should-be-eating/

Moving Forward:
Tyler did really well last week in spite of a little injury. He finished the day with a nice 600 deadlift as well!

Dane is lifting tomorrow at the LA EXPO. Here is the link for the meet https://www.youtube.com/watch?v=mdF8VlWk0w4



Lean and mean beef stew

2:1:1 ratio of onions, carrots, celery
-1 tbsp of olive oil (use more as needed)
-1 cup of diced onions
-1/2 cup of chopped carrots
-1/2 cup of chopped celery
-1lb of diced potatoes
-2tbsp of starch (I like to use potato starch)
-Beef broth
-4 diced Roma tomatoes
-2lb Lean stew meat (you can improvise if needed)
-1/2 of wine
-2 cups of beef broth
-Herb blend of choice : i like bay leaves, parsley, and thyme but the easiest herb blend to use is probably an Italian seasoning
-Optional: 1 diced Habanero or ghost pepper (please wear gloves)
-Salt and pepper to taste

::These ingredients are the bare minimum, but you can add any other vegetables you’d like::

I start with lightly coating the meat with starch and seasoning it with salt and pepper. Heat up a large soup pot at medium heat and add a tablespoon of olive oil. Once hot, cook the meat In small batches until browned. Use more oil if needed. Set the browned meat aside for use later. When finished, you’ll more then likely have some brown bits at the bottom of the pan. Add wine to the pot for deglazing and scrape up as much of the brown bits as possible. Next add onions, carrots, and celery and sauté until softened. Add tomatoes and cook for a few more minutes. Add potatoes and the remainder of ingredients, season to taste, cover with lid, lower heat to a simmer, and allow to cook until the meat has softened. The cook time varies but can take anywhere from 1-2 hours.

This recipe can be made in a soup pot or even a slow cooker. I usually make this recipe with an instant pot and finish cooking it in under an hour.

You can also make the same recipe with chicken thighs/chicken broth, but be mindful of the increased fat content.

(Thanks to client, Alex R)

Why Having a Pet (of Any Kind!) May Boost Your Mood and Keep Your Brain Healthy

Therapy animals have long been the trusted companions of people with disabilities. Now, animals of all kinds are proving their value to individuals with dementia as well as to those hoping to reduce their risk of brain disease.

Physiology helps explain why animals are such effective therapists for all of us, says Marwan Sabbagh, MD, Director of Cleveland Clinic Lou Ruvo Center for Brain Health: “Simply petting an animal can decrease the level of the stress hormone cortisol and boost release of the neurotransmitter serotonin, resulting in lowered blood pressure and heart rate and, possibly, in elevated mood.”
Man is by nature a social animal

Depression is common in individuals with dementia, a byproduct of the isolation and loneliness they often experience. Likewise, caregivers can feel alone and overwhelmed by their responsibilities. In both cases, bonding with an animal can help fill this void with social support and, from dogs in particular, with unconditional love.

In addition, dogs foster human connections for their owners. Take Rover for a ramble, and strangers who would never dream of approaching you in other situations will strike up a conversation centered on the animal. Even a mere smile from a passerby is a connection that can brighten your day.
Get your six legs out there!

Walking the dog yields a second, equally important benefit: physical exercise, which is also key to a brain-healthy lifestyle.

According to the Centers for Disease Control and Prevention, adults need at least 2½ hours a week of moderate-intensity aerobic activity for good health and double that amount for greater health benefits. Brisk walking (at least 3 mph — that’s 20 minutes per mile) qualifies as moderate-intensity activity. The payoff extends beyond enhanced brain health to weight control, improved cardiorespiratory fitness and muscular strength, and reduced risk of chronic diseases and killers such as heart disease, stroke, cancer and diabetes.

So give the cat a cuddle, then grab the leash and whistle for the dog. Get moving with your faithful companion by your side. You’ve got nothing to lose — and the potential to add years of healthy life ahead.

Source: https://health.clevelandclinic.org/why-having-a-pet-of-any-kind-may-boost-your-mood-and-keep-your-brain-healthy/