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How to Make Easy Organic Kale Chips

Weekly Food Item: Kale

Why it was selected: In the nutrition realm, there is a score that many people go by to determine which foods to put into their body. This score is known as the ANDI (Aggregate Nutrient Density Index) Score, which tells us how rich in nutrients a food item is. The scale is 1–1000, with 1000 being the highest level of nutrient density a food can achieve. Kale ranks at a perfect 1,000!! As the winter months roll around, kale is a perfect green to boost immunity.

Kale Chips

Ingredients:

Kale
Olive oil
Coconut oil
Himalayan sea salt

Instructions:

1) Cut kale into medium-sized pieces.

2) Place a tablespoon of olive oil, a few dashes of salt, and a handful kale in a bowl. 

3) Shake the bowl so the kale gets slightly wet with olive oilIMG_4081

4) Place the kale on a cookie sheet with aluminum foil 

5) Set the oven for 350, and it stick in for between 10–15 minutes (I don’t like soggy kale chips, so I like to wait for them to get crispier before taking them out)

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How to Get Skinny in 2 Easy Steps

Unfortunately, as the years have gone on people have been getting bigger and bigger.

I remember when I was in high school, there may have been a handful of overweight people but now when I speak at schools, the number has risen fast. These people who are overweight are not only young but there are tons of people overweight that are older as well. 

I completely understand where a lot of them are coming from as far as the challenge of maybe not knowing what to eat or how to work out. However, once those habits become a lifestyle, I bet 99% of them lose weight and drastically increase their chances of living a longer and higher quality of life. 

If you have ever seen the show Biggest Loser, not once I have seen any of them gain weight on the final weigh in. Every single person on that show loses weight because of their commitment and dedication to training and eating well. They are literally forced to eat healthy and workout! 

Do most of those people have parents and siblings overweight? Most likely. The difference is the way they have now chosen to live their life and implementing the tools they are learning and learned on the Biggest Loser. 

Are they also put into the ideal situation and this is their day to day life? YES! 

This means that the key will be for you to make eating healthy and working out part of your day to day life. 

I remember when my wife first got pregnant so many people told me how I can expect to stop eating so healthy and working out so much. In fact, I have worked out more, am extremely healthy, and with 3 months left of her pregnancy I am in the best shape of my life getting ready to compete in Ironman Florida. The reason why is because eating healthy and working out is part of me and who I am. It does not matter what situation would arise in my life, the fact is I would continue to live this lifestyle because that is who Austin Cohen is.  

Instead of always looking for a new fad or the next best thing because you will inevitably yo-yo the strategy, you have to make it a lifestyle, which takes time. Repeat, it takes time!!!

I wanted to share what I thought would be 2 ways that I have seen people I know lose weight with simple strategies.

1) Go Caveman

If you know me well enough by know, you know I eat roughly 90% paleo, meaning I eat the way our ancestors ate. If you want to read more about that then click here http://draustincohen.com/our-ancestors/. I have been eating this way since 2009 and my whole life has changed as far as mental clarity, fat/muscle balance, and overall energy. There are tons of websites online that teach you how to make healthy paleo food and implement it into your daily habits. It begins with removing the bad (sugar and grain) then implementing more healthy fats, healthy sugars, changing out cooking oils, and eating the way we used to before intervention by man. Do I cheat every so often? Absolutely! I love a good slice of pizza but this is a treat and happens maybe once a month. The fact is now I know how pizza, alcohol, or refined sugar foods make me feel, which is bloated and exhausted, so eating this tastes good but feels awful.598984_10100293939130634_780191536_n


Start by figuring out what percent you are eating paleo, which will be a rough estimate then slowly work your way up the ladder. Most people start the morning with cereal or a bagel then eat a sandwich for lunch, then have some other grain for dinner so for them they may only be starting at 15%. The next step is to figure out how to get to 20% and maybe that is by using a pale cereal made with almond flour instead of grains. Instead of putting a bun on their burger then they may want to get the burger patty on top of a salad. Check out this link for a downloadable paleo grocery shopping list – http://draustincohen.com/sample-grocery-list/. Also, check this link out regularly for all my updated recipes and nutrition information – http://draustincohen.com/category/nutrition/

2) Burst train 

For those new to the fitness world, you must understand that walking and moving will be great BUT if your ultimate goal is to shed weight then you need to burst train. 

Burst training means you work out for a little amount of time but you go hard for short bursts and get your heart rate up. Burst training can be done with many movements such as running, biking, pushups, jumping jacks, or any other functional movement; the key is to make sure your heart rate goes up. The strategy is do the movement at 100% for 30 seconds then take a 30 second break resting. Perform this cycle 10 times and then you are done and can go for your walk or strength train. While you are burst training your body is burning sugar and later that day or night your body will convert over to fat burning, granted you stick to the diet above.

I will post a video about burst training on our Dr. Austin Cohen YouTube channel so you can see how this is done live.  https://www.youtube.com/channel/UC4tOisrDo6NgYXQAfWgMqIA

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How to Make Homemade Paleo Sauerkraut

Weekly Food Item: Cabbage

Why it was selected: Cabbage, which is amazing for gut health, is an essential part of living a healthy life. When cabbage is fermented, it brings out the enzymes, which go right into the gut to help it heal and allow your body to function better. 

In our world, many of us grew up on meat products filled with hormones and antibiotics or we took antibiotics multiple times in our life because of sickness. These antibiotics go into our bodies and not only kill the bad bacteria but also the good bacteria. 

Those who work on restoring the good bacteria tend to have healthier bodies, as well as lower risk of chronic diseases. 

Sauerkraut Punch

Ingredients:

1–2 poblano peppers, diced
1 large head of green cabbage, sliced into thin strips (set large outer leaves aside)
1 tbsp. Himalayan sea salt
2 large carrots, shredded
2–4 cloves of garlic (2 if large, 4 if smaller)
Dash of black pepper

Instructions:

1) Place 1/3 of your sliced cabbage into a large bowl and sprinkle 1 teaspoon of salt over it. Using your washed hands, squeeze and stir the cabbage until it becomes more moist and soft.

2) Repeat this process, adding the remaining cabbage and salt 1/3 at a time to the bowl. Squeeze and stir the mixture until you can see water running off of the cabbage. This will take time and is a workout, so be ready to get your hands involved.

3) Peel and then grate the carrots on a mandolin or in a food processor.

4) Peel and then finely slice the garlic.

IMG_40755) Add the shredded carrots, garlic, diced poblano peppers, and black pepper to the mixture and combine with your hands.

6) Fill the jar, pressing the mixture down so that water releases and rises above the line of the vegetables. Continue doing this until the jar is filled, with about 2″ of space remaining at the top.

7) Wedge the large outer leaves of the cabbage you had set aside into the top of the jars so that the mixture is underneath it and the water level raises above the flat cabbage leaf. You will want to use a small pinch bowl or a shot glass as additional weight to keep the mixture down.

8)Set the jars/cookie sheet aside in a secure place at room temperature where they will not be disturbed.

9) Check on your raw sauerkraut every day or two to make sure that the water level has remained above the vegetables and that no vegetables are touching the surface and coming into contact with air. The fermentation process happens underwater, so if you do see anything touching the surface, use a clean spoon to remove it. You may also see some growth or mold form around the top of the liquid – this is normal, but it’s best to remove it when you see it. If you need to add liquid to the jars, add some fresh water to make sure that everything is below a water line. The weights should a lot help with this.

10) After about one week, remove the weight and the top piece of cabbage from the kraut. Remove a thin layer off the top of the kraut, and give it a taste. It should be sour but probably not “there” yet. Allow the sauerkraut to sit for at least 2 weeks and taste it periodically as you wish to check on it.

11) Once the sauerkraut tastes as you like it, place the lid on it, and store it in the refrigerator. It will last for several months while refrigerated and will not continue to ferment further.

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Eggplant – September 28, 2014

Weekly Food Item: Eggplant

Why it was selected: Sliced eggplant can be an amazing alternative for pasta when making lasagna. Eggplant is one of those foods that is multifunctional and can be used for many different recipes. Especially for athletes it can be good as it reduces oxidative stress and reduces cellular damage from the increased stress of chronic workouts. Be sure to eat the skin of the eggplant as it has been shown to contain many phytonutrients which act as a powerful antioxidant.

Recipe:
4 medium eggplant IMG_3974
Coconut oil
Himalayan sea salt
Ground black pepper
Balsamic vinegar
Parsley

Instructions:
1) Preheat the oven to broil
2) Slice eggplant using a mandoline (ordered off Amazon)
3) Line baking sheet with coconut oil, salt, and peppers.
4) Spread the eggplant a single layer
5) Drizzle olive oil over the eggplant with some more salt and pepper
6) Broil for 4 minutes then flip the eggplant
7) Take out and if wanted, place chopped parsley on eggplant.

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Garlic – September 21, 2014

Weekly Food Item: Garlic

Why it was selected: As we get move closer to Fall there will be a lot more people getting “sick”. The key is instead of waiting until you are sick or have the flu to be proactive and starting building the immune system now. Garlic is packed with cancer fighting properties and enough B6 to boost immunity. September is the time to begin thinking about building a titanium immune system for the Fall and Winter months before everyone starts coughing and sneezing all over your weakened immune system.

Recipe:
1 cup cauliflower floretsIMG_3979
1 tsp ghee or coconut oil
1 large head of garlic
2 TBS olive oil
2 TBS fresh lemon juice
2-3 roasted garlic cloves
¼ tsp cumin
Himalayan sea salt, to taste

Instructions:
1.Preheat oven to 400’F.
2.Toss cauliflower florets in fat of choice and place onto baking sheet. Then cut the top ½ inch off of your garlic head, place into small baking dish (cut side up), and cover. Place both into hot oven.
3.Bake cauliflower for 15-20 minutes, until soft and starting to brown a bit.
4.Bake head of garlic for 20-25 minutes, until cloves are nice and soft.
5.Once everything is cooked, place ALL ingredients into food processor and puree until creamy smooth.
6. Set in the fridge to cool down.
7. Cut up some carrots, pears, celery, or any other fruit or vegetable and enjoy!

 

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Organic Apples – September 14, 2014

Weekly Food Item: Organic Apples

Why it was selected: Apples are one of the fruits that has been around forever and is loaded with massive amounts of polyphenols. Polyphenols are antioxidants that slow down the degenerative process and have shown through studies to decrease risk of cancer and other chronic diseases. 
 An important note about apples is that they should be bought organic as they are a heavily sprayed crop with pesticides.

Recipe:
2 organic applesIMG_3989
1 tsp cinnamon

Instructions:
1. Preheat oven to 200 degrees.
2. Cut apple thin slices.
3. Place parchment paper on baking sheet and place apple slices
4. Sprinkle cinnamon on apples.
5. Bake for approximately 1 hour, then flip. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Store in airtight container.

Pure Whey - 2Lb Bag - SFH.com - Stronger Faster Healthier

How to find the right whey protein powder?

Often I get asked about what the “right” protein powder is and which company makes the best product.

There is one company that I fully support, but before I share which brand I take, I want you to understand what to look for in your protein. I am sure there are other companies that have great products, but from what I have found, there is one I can truly support. If you find another one that supports the following keys for a healthy product, then please post it below in the comments.

If your goal is weight loss, weight gain, daily balance, or recovery, then the same questions need to be asked about the quality of the product, BUT what will change is the quantity and specific ingredients.

When looking for your protein there are 4 specific keys that should be non-negotiable:

1) Grass-Fed cows – If your protein includes whey, then one thing that is non-negotiable is that the cows are treated humanely and are fed grass throughout their life. Cows were designed to eat grass, not genetically modified corn and soy, which alters their chemistry and ultimately affects the end users, us. When buying a protein powder, always ask the store rep or do your own research online and find out if the cows were fed grass or if they are grain-fed cows. Also, usually the cows that are fed with grass are treated more humanely. What this means is they are usually not injected with growth hormones to grow massive in an unnecessary time and are not fed antibiotics throughout their life to avoid getting sick from being inhumanely treated. Once again, if the cows are given junk and pumped full of chemical cocktails, then there is high likelihood you are getting the residual of this product. If the cows are fed grass and treated humanely and allowed to roam free, then the byproduct in your body is much healthier.

2) Soy Free – There is a lot of debate on this topic, but for the most part, soy in today’s world is not the best. Studies have shown that over 90% of soy in today’s world has been genetically modified, which means it has been modified with DNA. I don’t understand how people could possible believe something genetically modified could have a positive impact on our health, but the marketing teams for these companies are massive. When looking at your protein powder, be sure there is no ingredient called soy protein isolate. This is a product that has been through acid washes, alkaline washes, and heated up to extreme temperatures. Once again, I ask the question: How could something in an acid wash and heated to extreme temperatures have any form of nutritional value?

3) Artificial Sweeteners – Once again, this topic has been debatable, but like genetically modified soy, anything not found in nature has potential harm to the body. Adding and subtracting chemicals to a natural item that is found in nature is never preferable, and the body has a more difficult time recognizing the product. To this day, people still argue with me about how “safe artificial sweeteners” are, but common sense would say sugar in its raw form is much better than chemically altering its natural form. In fact, if artificial sweeteners were better for us, then health food companies would not be putting “No Artificial Flavors” on their products, and they would be marketing how healthy it is to have artificial sweeteners. If you see aspartame, sucralose, or saccharin, then I would avoid purchasing that protein product.

4) Undenatured – When we ingest our protein powder, the goal is to get the protein in the strongest form with the most nutrients, and having it undenatured is the best. Undenatured means the protein powder has not been heated to extreme levels that affect the protein at a cellular level. One of the strongest benefits of undenatured protein is it contains cysteine, which aids in the production of glutathione. Glutathione is a powerful antioxidant that is a major booster to the immune system and helps with knocking down inflammation. People who train at an elite level should expose themselves to higher levels of glutathione, as it is a great source for reducing oxidative stress from extreme levels of working out. Undenatured protein is a great source and can help with the production. An important key when making your shake with undenatured protein is to not blend the protein as this can alter the protein structure and end up denaturing it. The best way to use your protein is by putting it in a shaker and putting coconut water in there and then shake it up. This preserves the protein powder and does not expose it to extreme conditions.

As for me, my favorite protein powder is Stronger, Faster, Healthier (SFH), as they seem to have the highest quality ingredients and Fortified-nutritionpass all 4 tests above. Usually when I look at a protein powder a client shows me, there are at least 20 ingredients, and half of them I cannot pronounce. SFH’s product usually has between 4–5 ingredients, and every ingredient is recognizable and usually a naturally occurring product.

 

 

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Cherry Tomatoes – September 7, 2014

Weekly Food Item: Cherry Tomatoes

Why it was selected: Cherry tomatoes are not only sweet and taste delicious, but they are easy to grow. I have grown cherry tomatoes for multiple years, and it is very easy to get started and to harvest your own.

Cherry tomatoes contain lycopene, which affects the body at a cellular level and helps with cardiovascular function. For people who workout a lot and put a lot of stress on their heart, cherry tomatoes will be a great addition to their diet.

Recipe: 

Handful of Organic Cherry Tomatoes (6-8 tomatoes)
1 Ripe Avocado
4 Leaves Organic Basil
2 Tbsp. Extra Virgin Olive Oil
1 Tbsp. Bragg’s Apple Cider Vinegar
Dab Himalayan sea salt

Mix everything in a bowl and enjoy! Feel free to become creative with how much apple cider vinegar and how much olive oil you use.

 

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