5 Minutes to a Better Booty

5 Minutes to a Better Booty

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Dreaming of a perky, yoga pants don’t know what hit them, BOOTY? Small, concentrated movements are fab at hitting all the right muscles. The trick is to perform all of the movements at various angles to incorporate the 3 glutes. These 5 moves can be performed standing or down on all fours. I recommend doing both ways to see how it feels different. Perform a few times each week to really see the change happen.

 

To start, stand or lower down to hands and knees.

0:00 – 0:30 Right Leg: Horse kicks Leg with bent knee facing down, and foot flexed, pulse back from the hip leaving hips tucked
0:30 – 1:00 Right Leg: Attitude pulses Knee bent, opened, and parallel to ground, pulse up from outer buttock
1:00 – 1:30 Right Leg: Attitude cross pulses Knee bent, opened, and parallel to ground, pulse leg  towards midline of body
1:30 – 2:00 Right Leg: Hydrant to arabesque Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind
2:00 – 2:30 Right Leg: Arrow lifts With straight leg, knee facing outerward, and slightly outside of body line, raise leg from hip to midline, lower to opposite side
2:30 – 3:00 Left Leg: Horse kicks Leg with bent knee facing down and foot flexed, pulse back from the hip leaving hips tucked
3:00 – 3:30 Left Leg: Attitude pulses Knee bent, opened, and parallel to ground, pulse up from outer buttock
3:30 – 4:00 Left Leg: Attitude cross pulses Knee bent, opened, and parallel to ground, pulse leg  towards midline of body
4:00 – 4:30 Left Leg: Hydrant to arabesque Leg coming to right side with bent knee opened and parallel to ground, extend leg straight behind
4:30 – 5:00 Left Leg: Arrow lifts With straight leg, knee facing outerward, and slightly outside of body line, raise leg from hip to midline, lower to opposite side

 

Food For Thought: Grass-fed Craze

Food For Thought: Grass-fed Craze

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Grass-fed has become a huge buzz term in the health arena. Here is a amazing video from the Weston A. Price foundation explaining not only why eating grass fed is important for our health but also why is important from an agricultural stance.

Remember, every grocery store visit or meal ordered is a vote you have to influence farmers, distributors, big food companies, and restaurants. The buying power is a very effective tool to help change how our food is produced to how much it cost.

All Health Begins in the Gut

All Health Begins in the Gut

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All health begins in the gut… Wait, what?!? In the traditional sense, most of us think that the stomach as having one function of getting our food where it needs to go. Instead of taking the gut for granted, we need to recognize it as a vital role for both the WHOLE body.

 

Many in the health arena are coining the term of Gut-Brain. There is a close collaboration between the gut and brain in order to maintain both physical and mental health. Our nervous system is tightly integrated into the stomach with almost 100,000,000 neurons (this is as many neurons in the spinal cord) in the stomach lining. These neurons ensure that our food is digested, our IMMUNE system is regulated, and our brain is informed about nutritional status, inflammation, and stress.

So, the gut is a big deal. How do we keep it healthy? One answer: Nurture our bacteria. Our guts house 100 TRILLION bacteria. I’m going to let this Ted Talk scientist give a vivid picture of the impact of these microbes.

For your gut microbes, diversity is good! Low microbial diversity, or dysbiosis,  is associated with inflammation, metabolic syndrome, and the presence of disease causing bad bacteria. Healthy individuals’ microbes have also been shown to produce more fatty acids to aid in weight management. To top if off, dysbiosis is associated with inflammatory bowel disease or syndrome.

The Savage Solution:

Each fermented, probiotic foods such as grass-fed cow-milk yogurt, goat’s milk yogurt, kefir, komucha tea, saucerkraut, pickles (check label for additives), or raw cheeses. Include a serving or two of these foods every day.

Supplement with a quality probiotic. Look for a high number of probiotic stands (15 billion to 100 billion) and over 10 different strands. Also be sure to check the expiration date on the bottle. (If taking a probiotic for a specific purpose, be sure to research what best strains to consume.)

Avoid the overuse of antibiotics in both medicine and food supply (ie antibiotics in meats).

Avoid the overuse of such medications as antacids, steroids, acid blockers, and birth control.

Avoid excess processed sugar in your diet.

Asian Spiced Chicken with Root Vegetables

Asian Spiced Chicken with Root Vegetables

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Combining Asian spices with fall friendly root vegetables is a twist on the usual side dish. Trust me, this will be a go to veggie dish to pair with any meat. Chicken goes nicely here but pork would be an tasty sub.

Ingredients

4 bone-in chicken breast (organic, if possible)

1 tablespoon garlic powder

2 tablespoons yellow curry powder

2 tablespoons chili powder

2 large turnips, large dice

3 medium parsnips, large dice

6 medium carrots, large dice

10 small golden beets (or 2 large), large dice

3 tablespoons extra virgin olive oil

1 tablespoons dried thyme

1 tablespoon dried rosemary

1/2 tablespoon dried sage powder

2 tablespoons distilled white vinegar

3 tablespoons low-sodium soy sauce (or tamari for gluten free option)

Directions

Preheat oven to 400 degrees. Mix spices for chicken rub (garlic, curry, chili powder, plus salt and pepper to taste). Drizzle chicken breast with olive oil and rub spice mixture on each piece. Place on baking sheet and cook for 35 to 45 minutes (depending on oven).

While chicken is cooking, bring a large pot of water to boil. Add the diced turnips and parsnips to the water and cook for 2 minutes. Using large spoon, transfer the turnips and parsnips to baking sheet. Continue with carrots in boiling water for 2 minutes followed by beets for 5 minutes.

Season the vegetables with 3 tablespoons of olive oil, thyme, rosemary, and sage. In the same oven, cook the veggie mixture for 25 minutes.

Once slightly browned, remove the vegetables. In small bowl, combine white vinegar and soy sauce. Drizzle with over the vegetables and taste for any needed salt and pepper.

Fill over 1/2 of plate with veggies and a side of chicken for a great Savage Standard portioned plate!

(Note: Some bone-in chicken breast may be larger than protein need. Cutting in half is always an option! Save for lunch!)

Let’s supper: 8th Edition!

Let’s supper: 8th Edition!

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Creativity in quick and easy weeknight meals often gets lost. This week lets take it up a notch with interesting but delicious plates! *Note: All recipes serve 4.

 

Supper 1:

Creamy Tomato Soup

In a stock pot, heat 3 tablespoons of extra virgin olive oil (cold pressed). Add 4 chopped shallots and 2 chopped cloves of garlic. Season with salt and pepper and cook for 4 – 5 minutes over medium heat. Stir in 1/2 cup white wine while scraping bottom of pan for 2 – 3 minutes. Add 4 cups vegetable broth (low-sodium), 1 cup full-fat coconut milk, 1/2 cup sundried tomatoes, 2 teaspoons oregano, 1 teaspoon red pepper flakes. Reduce heat and allow to simmer for 30 minutes. Remove from heat and add 1 cup of basil leaves. Using a regular blender or immersion blender, blend until smooth. Add 2 teaspoons of balsamic vinegar, 1 – 2 teaspoons of maple syrup. Blend again. Serve with an extra drizzle of coconut milk and basil.

*Recipe from http://www.loveandlemons.com.  One of my fav’s! Even though these are solely vegetarians recipes, they are veggie forward (rather than grain) and easy to incorporate an animal protein if wanted.

Supper 2:

Seared Scallops with Bacon and Cabbage

Cook bacon in large stock pan. Remove bacon strips to paper-line plate and pour half of bacon droppings to grill pan or saute pan. Return stock pan to medium heat and add 1 head of sliced green cabbage and season with 1 tablespoon of dried thyme. Cook for 2 minutes before adding 1/2 cup water and cover. Cook for 5 minutes. Stir in chopped Fuji apple and 3 tablespoons of apple cider vinegar. Cook for another 5 minutes. Stir in chopped bacon and salt and pepper to taste. Turn heat on grill pan and swirl bacon drippings. Season scallops with salt and pepper. Cook 2 minutes on each side. Serve 1 1/2 cups of cabbage mixture on plate and top with scallops.

 Supper 3:

Stuffed Sweet Potatoes with Chicken

Prep 2 large sweet potatoes by covering with extra virgin olive oil, salt, and pepper. Cook potatoes in 400 degree oven for 45 minutes. Prep 2 bone in chicken breast by drizzling with olive oil and seasoning with salt and pepper. Place in oven after 10 minutes of potatoes. Cook until firm and juices run clear (approximately 35 minutes). Remove potatoes and chicken from oven and allow to cool slightly. In large saucepan, heat 2 tablespoons of olive oil over medium heat. Add 4 – 5 cups of kale and/or spinach to the pan to saute. Season with salt, pepper, and garlic powder. After wilted, remove from heat and add chucks of goat cheese to greens and shredded chicken breast. To plate, half potatoes and top with greens, goat cheese, and chicken mixture.

Supper 4:

Spanish Steak with Onions and Tomatoes

Season 1 pound sirloin steak with salt, pepper, and garlic pepper. In cast iron skillet, heat 1 tablespoon of olive oil over high heat. Cook beef for 1 – 3 minutes per side (depending on temperature of choice). Remove steak from pan and reduce heat. Add 1 tablespoon of olive oil and add 2 sliced yellow onions. Cook until tender. Add 2 sliced tomatoes to onions. Season with salt, pepper, and 2 teaspoons of cumin. Add 1/4 cup water and simmer for 5 minutes to create sauce. Slice steak and return to pan with onions and tomatoes. Add extra season if needed. Serve with 1/2 cup grain of choice such as farro or barley.

 

Grocery List:

Produce:

4 shallots

Garlic cloves

1 green cabbage

1 Fuji apple

2 large sweet potatoes

1 bunch greens: kale or spinach

2 medium yellow onions

2 medium beefsteak tomatoes

Fresh herbs: basil, dill

 

Protein:

4 slices of bacon

1 pound sea scallops

2 bone in chicken breast (organic, if possible)

1 pound sirloin steak (grass-fed)

 

Cold/Diary:

Goat cheese, soft

 

Pantry:

Extra-virgin olive oil

Dry white wine

2 cups vegetable broth (no or low sodium)

1 carton of culinary coconut milk

1 can/jar sun dried tomatoes

Balsamic vinegar

Maple syrup

Apple cider vinegar

1/2 cup grain of choice: farro, barley, brown rice

Dried herbs: oregano, red pepper flakes, thyme, garlic powder, cumin

Easy Peanut Butter Cookies

Easy Peanut Butter Cookies

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This cookie recipe is one of the easiest around. The combination of sweeteners give the recipe a bit more interest. No flour or gluten is involved.

Ingredients

1 cup organic, creamy peanut butter

1/2 cup brown sugar

1/4 cup stevia, “whole-leaf”

3 tablespoons raw honey

1 large egg, pasture raised

 

Directions

Preheat oven to 350 degrees. Mix all ingredients in a large bowl. Using 2 spoons, scoop dough and form into balls on greased baking sheet. Press fork on top of cookie to make grooves. Bake for 8 – 10 minutes.

Ingredient Find: Stevia

Ingredient Find: Stevia

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One of the fastest newcomers in the sugar substitute marketplace is stevia. The all-natural stevia is derived from the South American stevia leaf. Stevia (in the raw) has been consumed for 1500 years by native South Americans. Glycosides, including stevioside and rebaudioside A, are the two compounds that contribute to its sweet profile.

When considering stevia products, one question is imperative: Is this product an extracted glycoside, usually rebaudioside A, combined with other chemically altered compounds? Or is this a whole-leaf stevia product with no other additives?

Due to increasing popularity, food manufactures have engineered the natural extract with harmful additives such as a chemically altered erythritol or more ubiquitous components as natural flavorings. These additives have much of the same harmful effects on the gut as Splenda. In contrast, whole-leaf stevia has been shown to have no negative impact on gut health.

One issue remains with whole-leaf stevia: intense sweetness. On the surface, this issue is the goal of the product and should not be problematic. However, when examining why the brain and tongue perceive something as sweet, the problem comes to light. The brain craves the sensation of sweet when energy is needed in the body. When a person consumes sugar, say in the form of fruit, the GI tract breaks the sugar down and releases energy for the body. The brain is satisfied. When consuming something that is extremely sweet but non-caloric, such as an artificial sweetener, the brain does not receive its reward in the form of energy. Thus, sugar cravings continue to flood the thoughts and the eventual effect is weight gain. This phenomenon has been largely studied with diet soda.

The Savage Solution:

Make sure the package label states “whole-leaf stevia”.

Be on the lookout for other additives such as dextrose or “natural flavorings”.

Consume less then 2 – 3 tablespoons per day. 

Pumpkin Pecan Muffins

Pumpkin Pecan Muffins

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Pumpkin is an amazing ingredient not only for fancy lattes but also baked goods. Traditional baked goods are a sugar bomb. These muffins are clean, light, and low sugar. They pair PERFECTLY with a steaming cup of coffee (or Bulletproof coffee) for breakfast or served even as a pre-workout snack. Did i mention they are gluten free too!

Ingredients

1/2 cup coconut flour

1 teaspoon baking powder

1/2 teaspoon baking soda

2 teaspoon cinnamon

1/4 teaspoon allspice

1/4 teaspoon nutmeg

1/8 teaspoon salt

4 eggs, pastured raised

2/3 cup pumpkin puree

2 teaspoon vanilla extract

1/2 cup coconut oil, melted

1/2 cup butter, melted

6 tablespoons maple syrup

1/2 cup chopped pecans

Directions

Preheat the oven to 400 degrees. Grease either 12 large muffin pan or 24 mini muffin pan with butter. Whisk dry ingredients (coconut flour, baking powder, baking soda, cinnamon, allspice, nutmeg, salt) together in large bowl. In second bowl, whisk wet ingredients (eggs, pumpkin puree, vanilla, coconut oil, butter, and maple syrup). Pour wet ingredients into dry and stir to combine. Divide batter in pan and top with chopped pecans. Place in oven and bake for 22 – 24 minutes.

Let’s Supper: 7th Edition!

Let’s Supper: 7th Edition!

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Fall is officially here and so comes the soups back into the mix.  Add in a Spanish egg dish, a good shrimp stir fry, an interesting Thai, gluten-free option, and the week is complete. *Note: All recipes serve 4.

Supper 1:

Bison & Black Bean Chili

Heat a large soup pot over medium-high heat. Add 2 tablespoons of coconut oil followed by 1 pound of ground bison (substitute high quality, grass-fed beef for bison if desired). Add 1 large, diced sweet potato and 1 large, diced onion to pot and cook for 5 minutes. Add 2 tablespoons garlic, 3 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon of cayenne (optional for heat), salt, and pepper to taste. Stir to incorporate into mixture. Add 3 cups water (or beef stock) and cover for 10 – 12 minutes or until potatoes are tender. Uncover and add 2 15-oz cartons black beans, 1 carton diced tomatoes, and juice of 1 lime. Increase heat to return to simmer for 5 minutes. To serve, scoop into bowls and top with cilantro and shredded cheddar cheese.

Supper 2:

Mushroom Tortilla with Arugula Salad

Prep 8 eggs by beating for 1 – 2 minutes and season with salt and pepper. Set eggs aside. In large saucepan, heat 4 tablespoons of olive oil. Add ½ diced red onion and a pinch of salt and pepper. Cook over medium heat for approximately 5 minutes. Add mushrooms and season again. Cook for 6 – 8 minutes before adding ¼ cup chopped parsley. Pour eggs into the skillet, gently stirring until edges are set. Place large plate over the top of the mixture, flip tortilla onto plate and slide tortilla back into skillet. Cook for 2 minutes longer. Slide out of pan with option to drizzle tortilla with olive oil. Serve with arugula salad dressed with 2 tablespoons of olive oil, juice of 1 lemon, Parmesan cheese, salt, and pepper.

 Supper 3:

Spicy Shrimp, Pepper, & Quinoa Stir fry

Let’s spice up the week night with this easy but comforting recipe: https://mcsavage.com/2015/09/10/spicy-shrimp-pepper-quinoa-stirfry/

Supper 4:

Thai Spaghetti Squash with Pork Medallions

Preheat oven to 350 degrees. Half 1 large spaghetti squash, scoop out seeds, and place on baking sheet. Roast for 45 minutes. Take out halfway through, drizzle with olive oil, salt, and pepper. Season 1 small pork tenderloin with salt, pepper, and olive oil. Roast for 25 to 30 minutes or until center is pink. To make sauce, combine the following ingredients in small sauce pan: 1 can culinary coconut milk, 2/3 cup peanut butter, 1 tablespoon Stevia, ¼ cup water, 2 tablespoons tamari sauce or soy sauce, 2 tablespoons apple cider vinegar, 2 teaspoons sesame oil, 2 teaspoons red curry paste, and 1 tablespoon of garlic. Remove squash from the oven and scrape out strands with fork. Remove excess water if needed. In large bowl, combine squash strands, ¼ cup peanut sauce, and chopped parsley. Cut pork tenderloin into small 1 – 2 inch medallions. Place a serving of squash on plate, 2 – 3 pork medallions, crushed peanuts, and chopped parsley to serve.

Grocery List:

Produce:

1 large sweet potato (or 2 small)

2 Onion, yellow

Garlic cloves

1 lime

1 lemon (Meyer lemon, if available)

1 small red onion

1 pound cremini mushrooms

3 bell peppers (differing colors)

1 bunch scallions, sliced

1 medium spaghetti squash

Fresh herbs: cilantro, parsley

Protein:

1 package of spicy Andouille turkey or chicken sausage (nitrate, preservative free)

1 small pork tenderloin, or 4 small pork chops

Cold/Diary:

1 carton of eggs (pasture raised, organic)

Butter (unsalted, grass-fed)

Block Parmesan cheese

 

Pantry:

Coconut Oil, expeller pressed

Extra-virgin olive oil

2 cartons black beans

1 carton diced tomatoes

1 cup dry quinoa (any type will work)

2 cups chicken broth (no or low sodium)

2 tablespoons crushed peanuts

1 carton of culinary coconut milk

Peanut butter (natural, no sugar added)

Stevia

Tamari sauce (or soy sauce, low sodium)

Apple cider vinegar

Sesame oil

Red curry paste

Dried herbs: Chili powder, cumin, cayenne, oregano