This is one of my go to recipes for my weekly meal prep. I’ve bee making it for years and I never get tiredof it. I usually buy a 4lb pork loin and cut in half for this recipe. That means that a 4lb pork loin will last me 2 weeks.
 
The 4 ingredients: (You can also add diced onion and garlic to this recipe for some added flavor) 

• 2lbs pork loin
• Chicken Broth
• Goya Adobo All Purpose Seasoning with Cumin
• Oil for browning the pork loin

 
Directions:

• Season the pork with the Goya Seasoning
• Oil and warm your pan to brown the pork – Medium to medium high
• Brown your pork – about 2 minutes each side – make sure all sides are browned
• Place your pork loin in the Crock Pot, or Dutch oven – I prefer the Dutch oven, but today I used a Crock Pot
• Cover half of the pork with chicken broth
• Cook on high for 4 hours or low for 8
• The pork loin is done when it easily pulls apart with a fork
• Pull your pork and place it in some Tupperware for the week

 
Ideas for pulled pork:

• I toast a piece of Ezekiel bread, place a piece of Swiss cheese on the bread, and some warmed up pulled pork on top of that. There ya go! Easy open faced sandwich. You can even add some avocado to it if you want to get fancy.
• For breakfast I will cut up a sweet potato, place it on a microwave safe dish, and microwave the sweet potato for 6 to 7 minutes. Then I will warm up a pan and add avocado oil to it. Next I will place the sweet potato, and pulled pork to the warmed up pan. Cook until everything starts to get crispy. Easy, healthy breakfast! 

​What is kombucha? Kombucha is a sweetened tea fermented by a symbiotic colony of bacteria and yeast. It has been around in China for about 2,000 years, but it didn’t gain notoriety in the west until recently. The fermentation process that kombucha goes through creates an abundance of probiotics. These probiotic bacteria line your gut and help aid in digestion, and help strengthen your immune system.
 
Kombucha would be a great substitute for that daily soda, or sugary drink. Try it just for a week and see how your body responds. When I started drinking kombucha a few years ago I noticed an immediate, positive, change in my digestive health. Think about the fact that sodas, and diet sodas have no nutritional value at all. Actually it’s quite opposite, sodas have a negative impact on your health. Kombucha will have a positive effect on your health! 
 
When you start drinking kombucha do so in moderation. Let your body get used to it. Don’t go out and slam 32oz on your first day. Start with one bottle a day and then if you like the results up it to 2 bottles a day. I currently drink a bottle of kombucha every day and I look forward to it! In the summers I will drink 2 to 3 a day.
 
I have tried many different kombucha brands and there are some very tasty ones out there. My current favorite is Circle City Kombucha which is made right here in Indianapolis. Their Ginger Lemon Kombucha is absolutely amazing! One of my clients, Greta, turned me on to them this last summer and I am glad she did.
 
Go check them out at: http://www.circlecitykombucha.com/
 
That’s all for now.
 
Cheers, Adam

​Chia Seeds
 
About 10 years ago, I was browsing Amazon for some new and exciting health books to waste my money on, and I came across a book about chia seeds. Unfortunately, my chia seed book was lost somewhere between here and Denmark during one of my trips. But, nonetheless the book peaked my interest on foods like chia seeds and hemp seeds.


For a little seed, Chia packs quite a punch nutritionally.
 
A tablespoon of of Chia contains:

• 60 calories
• 4 grams of fat (Contains -  2,430mg Omega 3, 680mg Omega 6, 280mg Omega 9)
• 4 grams of carbohydrates
• 4 grams of dietary fiber (The 4 grams of fiber cancels out the carbs – chia wont raise your blood sugar)
• Contains Calcium, Iron and Magnesium
• Chia seeds are very high in antioxidants

 
As you can see one tablespoon of chia seeds has a very impressive nutritional profile and you could easily say that chia is a very nutritionally dense food source. This is one of the reasons I am such a big fan of chia and have been consuming it for years.
 
My other reason for consuming chia is that it makes an excellent mid afternoon snack!  
 
Now what do you do with Chia seeds? I tend to keep it simple. I take a tablespoon of chia, dump it in a glass, and pour a bit of orange juice over it and slam it. Surprisingly this can keep me full for a while.
 
Here are some other things you can do with Chia:

• Strawberries and “Cream” Chia Pudding: https://www.thekitchn.com/recipe-strawberry-chia-pudding-recipes-from-the-kitchn-189016
• Quinoa Chia Seed Protein Bars: https://wendypolisi.com/quinoa-chia-seed-protein-bars/
• Overnight Chocolate Chia Seed Pudding: https://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/

 
 
As you can see Chia seeds are quite versatile! Now get out there and try something new.
 
Cheers, Adam 

​When it comes to living a healthy lifestyle choosing the right foods to consume is the most important thing you can do. But when we get busy it’s one of the first things we give up. I hear it over and over, “I was too busy to make lunch today so I just grabbed a slice of pizza.” These bad mid-afternoon snacks are causing us to crash a few hours after eating them and often start us down a bad path for the rest of the day. Usually tired and hungry people don’t make the best food and lifestyle choices. I’m sure we’ve all been there.
 
The best way to prevent yourself from making those on-the-go bad decisions is to plan and prep for your day. If you know you’re going to have a busy day tomorrow and will most likely be forced to eat on the run, why not spend a few minutes the night before prepping and planning for your food? Food planning and prepping can save you a lot of time, money and bad food choices guilt.
 
Here are some quick, easy and healthy on the go snack and meal options.
 
Snacks

• Nuts and seeds
• Fruit
• Veggie sticks
• Boiled eggs
• Peanut butter and sliced apple
• A good quality natural jerky. Beef, Turkey and chicken jerky are all fine.
• Homemade kale chips – My All Time Favorite!

 
Lunch/Dinners

• Chicken breast and veggies (Easy, healthy and also a great post workout meal!)
• Here’s a great portable idea! http://www.health-bent.com/snacks/paleo-italian-sub-roll-up
• This one will take a bit of prep time but I think it would be worth it.  http://www.paleocupboard.com/basil-avocado-chicken-salad.html
• This looks delicious! Start this one the night before and prepare it in the morning, or prepare during the weekend. It looks healthy and really tasty! http://soletshangout.com/slow-cooker-cuban-brisket-taco-bowls/

Meal prepping and planning sometimes takes some creativity. But once you get the hang of it, it’s not so hard. It truly does make your week go by a lot smoother. If you need more guidance that this post gives you, please just give me a shout. I’d be happy to help.
 
Cheers,
 
Adam 

In my opinion, one of the most important things you can do to improve your diet is limit the crap that you bring in your home. I know how it is to have a package of Oreo cookies in your cupboard. When you pick it up at the store you say to yourself, “I’ll just have two cookies after dinner to numb my sweet tooth and I won’t have anymore until tomorrow night.” The next thing you know the entire package is gone and you feel like your ass jiggles a lot more when you walk than it did before. Unless you have iron will, it’s a good idea to just keep crap out of your home.  
 

• Tip #1-Purge 

 
Purge your home of junk food! What is Junk Food? Junk Food is food that doesn’t contain any nutritional benefits for your body. Candy, cookies, white bread, potato chips, pretzels, and on and on. We all know what junk food is.
 
Purging your junk food doesn’t mean to eat it! See, I caught you before you did it, didn’t I?
 
In the past I have found it easier to explain junk food to athletes, because as an athlete you want to make sure you are getting your essential macro/micro nutrients every day so you can recover well and get back out and perform the next day. Athletes can’t afford to eat junk food for the most part. If I’m attempting to get in 220 grams of protein every day I won’t have a lot of room for a sleeve of cookies. (Sometimes I do surprise my self though!)
 
But, more recently, I have started thinking of everyone that comes in to the gym as an athlete. If you’re going to the gym 3 to 5 times a week and working out like you’re there to accomplish something and not just checking out your Instagram feed, then you’re an athlete in my opinion. So, you should be eating like an athlete too and junk food should be taking a backseat in your diet.
 
You can’t outwork a bad diet! Remember that!

• Tip #2- Don’t buy crap!

 
Shop with a purpose. Don’t bring crap back home from the store. Organic cookies aren’t better for you. Organic sugar will give you ass jiggle just like non-organic sugar. Organic chips are just chips! Bring real food home.
 
What is real food? Real food is simple and from the Earth. Real food has as few ingredients as possible. The meats shouldn’t be the pre-seasoned, pre-marinated meats. The meat should be just that, meat! If you want marinated meat, then marinate it yourself. You should be able to look at your plate and recognize each and every piece of food that is on your plate. For example, you should look at your plate and see, Chicken breast, a vegetable, and maybe a grain. Simple, simple, simple.
 
Examples are real food:

• Chicken Breast
• Fish
• Beef
• Pork
• Eggs
• Broccoli
• Kale
• Carrots
• Bananas
• Seeds and nuts

 

• Tip #3: Learn how to shop

 
I tend to shop at grocery stores like Fresh Thyme and Trader Joes. I like these stores because they contain less bad options. Now don’t take that the wrong way. They still have bad options at Fresh Thyme and Trader Joes, they just have less to choose from. Also, stores like Fresh Thyme and Trader Joes pretty much just sell food. You’re not going there to pick up your new 50-inch TV and dinner. You’re going there to buy your food and that’s what your mind should be concentrating on.
 
I also try to stay one the outskirts of the store and I try not to shop on the inner isles. If I go into the inner isles I have a mission. Coffee is usually kept on the inner isles and who can go without coffee? This rule doesn’t apply as much with stores like Trader Joes and Fresh Thyme. But with stores like Kroger, Walmart and Meijer it does. Think about what’s on the inner isles of a grocery store. Boxed foods like Hamburger Helper, chips, cookies, canned vegetables and other highly processed foods. Now think about what’s on the outskirts of the store. Produce, meats, dairy, frozen vegetables and other less processed foods.
 
That’s all for now!
Cheers, Adam
 

​I am starting Lift Heavy and Eat Well for a few reasons.
 

• My first reason is to give my personal training clients a reference guide to every day healthy living. Lift Heavy and Eat Well will contain advice on healthy eating and exercise tips for when you’re at the gym, or at home and not sure what to do.
• Secondly, I love the sport of Powerlifting and I would love to create a place for people to go to discuss everything that is Powerlifting related.

 
I would love to hear from all of you! If you ever have a suggestion for what I should write about, please just let me know!
 
Cheers, Adam