GURU MEALS

w/ interview on food & nutrition 🎥 .film aax

🧑🏽‍🌾🌱 Farm-to-table is a dining approach that emphasizes sourcing ingredients directly from local farms and producers, offering numerous benefits.

Firstly, it ensures fresher, more nutritious food. Since the produce travels shorter distances, it’s harvested at peak ripeness, preserving its flavor and nutrient content. This results in tastier and healthier meals compared to food that has traveled long distances and may have been picked before fully ripening.

Secondly, farm-to-table supports local economies. By buying directly from local farmers, restaurants and consumers help sustain small farms and local businesses, fostering community resilience and economic stability.

Additionally, it reduces the environmental impact of food production. With fewer transportation miles, there’s a significant reduction in carbon emissions, and less reliance on packaging and preservatives further minimizes waste.

Moreover, farm-to-table practices promote transparency in food sourcing, allowing consumers to know exactly where their food comes from and how it was produced. This fosters trust and encourages more sustainable agricultural practices, as farmers are directly accountable to their customers.

In summary, farm-to-table offers fresher, healthier food, supports local economies, reduces environmental impact, and promotes transparency and sustainability in food sourcing.

Protein Waffles 🧇🍫🍓 ☝🏽The human body can effectively utilize about 20-30 grams of protein per meal, though the exact amount can vary based on factors like age, s*x, and activity level. Consuming more protein than this in a single meal doesn’t necessarily lead to greater muscle synthesis, as the body has a limit to how much it can use at one time.

Balancing protein intake over several meals throughout the day is crucial for optimal health and muscle maintenance. Spacing out protein consumption helps maintain a steady supply of amino acids, the building blocks of protein, in the bloodstream. This steady supply supports continuous muscle repair and growth, efficient metabolism, and better overall recovery, especially for those engaging in regular physical activity.

Eating protein at regular intervals also helps with satiety, reducing the likelihood of overeating and aiding in weight management. For instance, having a balanced intake of protein at breakfast, lunch, and dinner, with protein-rich snacks in between, can help maintain energy levels and prevent muscle loss.

In summary, while the body can utilize a limited amount of protein per meal, spreading protein intake across several meals ensures a more consistent and effective use of this vital nutrient.

🐙🔱 seafood medley- A pescatarian diet, which includes fish and seafood but excludes other meats, offers numerous benefits when incorporated into meal prep. Here are some key advantages:

1. Nutrient-Rich: Fish and seafood are rich sources of high-quality protein, omega-3 fatty acids, vitamins D and B2 (riboflavin), calcium, phosphorus, and a wealth of minerals such as iron, zinc, iodine, magnesium, and potassium. These nutrients are essential for maintaining heart health, brain function, and overall well-being.
2. Heart Health: Omega-3 fatty acids, found abundantly in fatty fish like salmon, mackerel, and sardines, help reduce inflammation and lower the risk of heart disease. Regular consumption of these fats can improve cholesterol levels and decrease blood pressure.
3. Weight Management: Fish is generally lower in calories and fat compared to meat, making it a good choice for those looking to manage their weight. The high protein content also promotes satiety, helping to curb overeating.
4. Reduced Risk of Chronic Diseases: A pescatarian diet can lower the risk of developing chronic conditions such as type 2 diabetes and certain cancers. The emphasis on plant-based foods and fish provides a balanced intake of fiber, antioxidants, and essential nutrients.
5. Environmental Impact: Choosing fish and plant-based foods over red meat and poultry can have a lower environmental footprint. Sustainable fishing practices and plant-based agriculture tend to use fewer resources and produce fewer greenhouse gases.
6. Versatility and Variety: Meal prepping with fish and seafood allows for a diverse range of dishes, from grilled fish and sushi to seafood stews and salads. This variety helps keep meal prep interesting and enjoyable.
7. Convenience: Many fish and seafood options are quick and easy to cook, making them ideal for efficient meal prepping. Canned or pre-cooked seafood can also save time while still providing nutritional benefits.

Incorporating a pescatarian diet into meal prep can lead to a healthier, more balanced diet, with benefits for both personal health and the environment.

🌱🐣Organic breakfasts offer significant benefits for health and the environment. By choosing organic, consumers avoid exposure to harmful pesticides and synthetic additives commonly found in conventional foods. Organic produce is richer in essential nutrients, vitamins, and minerals, contributing to improved overall health and energy levels, which is especially crucial to start the day.

Organic farming practices promote biodiversity and soil health, supporting sustainable agriculture. They reduce the environmental impact by avoiding harmful chemicals that can contaminate water supplies and harm wildlife. This means an organic breakfast not only nourishes the body but also supports ecological balance and conserves natural resources.

Additionally, organic foods often taste better and are fresher, as they are usually grown locally and without preservatives. This enhances the enjoyment of breakfast and encourages mindful eating habits. Organic breakfasts can include a variety of foods such as whole grains, fruits, vegetables, dairy, and eggs, ensuring a balanced and wholesome start to the day.

In conclusion, choosing an organic breakfast is a small but impactful way to enhance personal health, support sustainable farming practices, and enjoy fresher, more nutritious foods. It represents a commitment to better health and a healthier planet.

🌱👨🏽‍🍳 Eating organic food offers several potential benefits:

1. **Reduced Exposure to Pesticides**: Organic farming restricts the use of synthetic pesticides, reducing the amount of pesticide residues in organic produce compared to conventionally grown foods.

2. **Better Nutrient Profile**: Some studies suggest that organic foods may have higher levels of certain nutrients, such as antioxidants, vitamins, and minerals, although this can vary based on the type of produce and farming practices.

3. **Lower Levels of Additives**: Organic regulations often prohibit or limit the use of food additives, preservatives, and artificial colors and flavors, potentially leading to fewer health risks associated with these substances.

4. **Environmental Sustainability**: Organic farming practices are designed to be more sustainable, emphasizing soil health, water conservation, and biodiversity, which can contribute to long-term agricultural viability and reduced environmental impact.

5. **Animal Welfare**: Organic standards often include more stringent animal welfare practices, such as better living conditions and access to outdoor spaces for livestock.

6. **Antibiotic Resistance**: Organic farming generally prohibits the routine use of antibiotics in animals, which can help reduce the spread of antibiotic-resistant bacteria.

7. **Taste and Quality**: Many people find that organic food tastes better and has higher quality, although this can be subjective and vary depending on personal preference and specific products.

8. **Supporting Local Economies**: Organic farming is often practiced on smaller, local farms, and purchasing organic products can support local economies and sustainable farming communities.

🍽️ Bay scallops, parsnip purée, asparagus… 🐟A meal prep diet, which includes seafood along with fruits, vegetables, grains, and legumes, offers several benefits:

1. **Nutrient-Rich**: Seafood is rich in essential nutrients like omega-3 fatty acids, protein, vitamins (D and B2), and minerals (zinc, iodine, magnesium, and potassium). These nutrients are crucial for brain health, heart health, and overall well-being.

2. **Heart Health**: Omega-3 fatty acids found in fish can help reduce inflammation, lower blood pressure, decrease triglycerides, and reduce the risk of heart disease and stroke.

3. **Weight Management**: Fish and seafood are generally low in calories and high in protein, which can promote satiety and help with weight management. Meal prepping ensures portion control and helps avoid unhealthy snacking.

4. **Sustainability**: Opting for sustainably sourced seafood can have a lower environmental impact compared to meat consumption, as it often requires fewer resources to produce.

5. **Variety and Flexibility**: A pescatarian diet offers a wide variety of foods, making it easier to create diverse and flavorful meals. Meal prepping allows for consistent, balanced meals, reducing the temptation to eat out or choose less healthy options.

6. **Reduced Risk of Chronic Diseases**: Regular consumption of fish has been linked to a lower risk of chronic diseases such as type 2 diabetes, certain cancers, and age-related cognitive decline.

7. **Improved Mental Health**: Omega-3 fatty acids and other nutrients in seafood have been associated with improved mood and reduced symptoms of depression and anxiety.

8. **Convenience and Cost-Effectiveness**: Meal prepping can save time and money by allowing you to buy ingredients in bulk, reducing food waste, and minimizing the need for last-minute, often unhealthy food choices.

Incorporating these benefits into a structured meal prep routine can lead to a balanced, nutritious, and sustainable diet.

Organic meal prep offers numerous benefits, combining health, environmental, and ethical advantages. Firstly, organic foods are grown without synthetic pesticides, fertilizers, or GMOs, reducing your exposure to potentially harmful chemicals. This can lead to better overall health and lower risk of diseases related to pesticide exposure, such as certain cancers and neurological issues.

Nutritionally, organic produce often contains higher levels of antioxidants and other essential nutrients compared to conventionally grown counterparts. The absence of antibiotics and growth hormones in organic meat and dairy also means fewer health risks related to antibiotic resistance and hormone disruption.

From an environmental perspective, organic farming practices are more sustainable, promoting soil health, reducing pollution, and conserving water. This supports biodiversity and helps combat climate change. Additionally, organic foods are often perceived as having superior taste, attributed to their natural growing processes.

Ethically, organic farming typically adheres to higher animal welfare standards, ensuring better living conditions for livestock. By choosing organic, you also support local and small-scale farmers committed to sustainable practices.

Overall, organic meal prep fosters a healthier lifestyle, supports environmental sustainability, and promotes ethical food production, making it a valuable choice for conscientious consumers.

We’re serious about this 💁🏽‍♂️😜🫶🏽

As always. Farm to Table 🌾🐟🍠🥩🥬🐓🫛🦀🥦

Good mornings w/ 🌞🐣 Why is it the most important meal of the day? It sets the tone. Cognitive function, starts metabolism to burn fat naturally, Prevents cravings and binge eating later in the day 🙅🏽‍♂️

Tri tip, bok choy, sweet potato…

Breakfast, lunch, and dinner 😋

Halibut, spaghetti squash, snap peas 🍽️

wheat 🌾

Protein pancakes, protein chocolate ganache, blueberry🫐

Morning 🐣😉🌞

Rest in peace coach 🕊️ earns his pic on the wall with the other greats Thank you and for dealing with my crazy ass throughout the years, being my mentors, my structure, and patient friend whether my life is falling apart or golden. I’m blessed with my new head coach & I know for certain Dave is looking down on us saying “let’s fu**in go”!!! 🏆

Freshly butchered, farm to table, sauces from scratch, gluten free, seared, grilled, smoked or braised. Simple culinary goodness calculated to your fitness goals. 🍽️

Meal Prep 🍽️

We lost a great person yesterday. was kind, patient, a wealth of knowledge, a good friend, and my coach the last 6 or 7 years. A lot of people from the outside looking in would say bodybuilding is egotistical and about vanity. Dave was far from either. Bodybuilding is far from either. Few people have ever asked more from me than what I thought I could give physically, emotionally, and discipline wise. Dave expected that from everyone around him, pushing us to be people. I loved him for that. We lost a good man in many different areas. Please pray for him and his family 🙏🏽

🍖 Braised short rib for that cold 50* Los Angeles nights 😜

10 toes down since day 1 😝

Midsummer sale! 15% off all weekly meal plans for new and returning clients. Shed 5-10 pounds with our 30 day pescatarian diet challenge!! 🐟🐟 🐟🐟🐟🐟🐟🐟🐟🐟🐟🐟🐟Benefits of a Pescatarian Diet:

1. Improved Heart Health: Including fish in your diet can lower the risk of heart disease by reducing cholesterol levels and decreasing the risk of stroke or heart attack.

2. High in Essential Nutrients: Fish is an excellent source of omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body. Additionally, seafood is rich in vitamins and minerals, such as vitamin D, vitamin B12, iodine, and selenium.

3. Weight Management: A pescatarian diet can aid in weight loss and weight management as fish is generally lower in calories and saturated fat compared to meat. Additionally, the high protein content in fish helps to keep you feeling full and satisfied.

4. Reduced Risk of Chronic Diseases: Studies have shown that following a pescatarian diet can reduce the risk of developing chronic diseases, including type 2 diabetes, high blood pressure, and certain types of cancers.

5. Environmental Sustainability: Choosing a pescatarian diet can contribute to environmental sustainability. Fish farming and harvesting have a considerably lower environmental impact than large-scale meat production, which requires more land, water, and resources.

Benefits of Meal Prep:

1. Time-Saving: Meal prepping allows you to dedicate a few hours on a specific day to prepare meals for the week. This saves time during busy weekdays and eliminates the need for daily cooking and cleanup.

2. Portion Control: When you meal prep, you have control over the portion sizes, helping to prevent overeating and promoting portion control, which is beneficial for weight management.

3. Improved Nutrition: By planning your meals in advance, you can ensure that you are consuming a well-balanced diet with a variety of nutrient-dense foods. Meal prepping allows you to include more fruits, vegetables, whole grains, and lean proteins in your meals.

Scallop & Parsnip concept menu for July 🦪 Benefits of Seafood:

1. Nutrient-rich: Seafood, such as fish and shellfish, is packed with essential nutrients like protein, omega-3 fatty acids, vitamins (A, D, and B), and minerals (calcium, iodine, zinc). These nutrients promote optimal brain function, heart health, and overall well-being.

2. Heart-healthy: The omega-3 fatty acids found in seafood, particularly fatty fish like salmon, mackerel, and sardines, have been shown to reduce the risk of heart disease. They lower blood pressure, improve cholesterol levels, and decrease inflammation in the body.

3. Weight management: Seafood is a lean source of protein, making it an excellent choice for weight loss and weight management. Protein helps keep you feeling full and satisfied, reducing cravings and overeating.

4. Brain health: Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are essential for brain development and cognitive function. Regular consumption of seafood has been linked to improved memory, concentration, and a reduced risk of age-related cognitive decline.

Benefits of Meal Prep:

1. Time-saving: Meal prepping saves time during the week because you have pre-prepared meals ready to go. It eliminates the need for daily meal preparation, making it easier to stick to healthy choices even on busy days.

2. Portion control: Meal prepping allows you to portion your meals in advance, helping you control portion sizes and avoid overeating. This can be particularly beneficial for weight loss or weight maintenance.

3. Cost-effective: Buying ingredients in bulk and planning meals ahead of time can help save money. Meal prepping reduces the need for eating out or purchasing convenience foods, which tend to be more expensive.

4. Healthier choices: Planning meals in advance allows you to make healthier food choices. By having nutritious meals readily available, you're less likely to opt for unhealthy options or rely on processed foods.

5. Reduced food waste: Meal prepping helps reduce food waste as you only purchase and prepare the quantities you need. It also allows you to use leftovers efficiently, reducing food spoilage and saving money.

Paleo Menu- Line Caught Halibut, snap peas, spaghetti squash… The paleo diet is a type of diet that involves eating foods that were commonly consumed by humans during the Paleolithic era. This means that the diet primarily consists of whole foods such as meat, fish, vegetables, fruits, nuts, and seeds while excluding processed foods, grains, and dairy. Here are some of the benefits of following a paleo diet:

1. Weight loss: The paleo diet is a low-carb, high-protein diet that can aid in weight loss, especially in the short-term.

2. Improved gut health: Eliminating processed foods and high-fat dairy products from the diet can improve gut health and reduce inflammation in the body.

3. Better blood sugar control: The paleo diet is low in refined carbohydrates, which can help in regulating blood sugar levels, reducing the risk of diabetes.

4. Increased energy: The paleo diet includes whole foods that provide the body with sustained energy, reducing fatigue and increasing overall energy levels.

5. Reduced inflammation: Eliminating processed foods and high-fat dairy products from the diet can reduce inflammation in the body, reducing the risk of chronic diseases such as heart disease and cancer.

6. Better nutrient intake: The paleo diet includes a variety of whole foods that provide essential nutrients, including vitamins, minerals, and antioxidants, promoting overall health and well-being.

French Protein Waffles w/dark chocolate ganache drizzle.. Breakfast is often referred to as the most important meal of the day, and it plays a crucial role in weight loss. Consuming a healthy breakfast is associated with several benefits, especially when it comes to weight loss. Here are the reasons why breakfast is important for weight loss:

1. Increases metabolism: Eating breakfast helps in kickstarting the metabolism, and this helps in burning calories throughout the day, thus promoting weight loss.

2. Helps in controlling hunger: When you skip breakfast, you are more likely to experience hunger pangs and cravings later in the day. Eating a healthy breakfast helps in controlling hunger, reducing the chances of overeating.

3. Provides energy: Eating breakfast provides the body with energy that is necessary for optimal functioning. This energy helps in maintaining an active lifestyle, promoting weight loss.

4. Prevents binge eating: Skipping breakfast can lead to binge eating, especially in the evening. Eating a healthy breakfast helps in preventing binge eating and promotes healthy eating habits.

5. Improves nutrient intake: Eating a nutrient-dense breakfast, such as one with whole grains, fruits, and lean protein, helps in improving nutrient intake, promoting overall health and weight loss.

Ground turkey is a lean protein source that is low in fat and calories, making it an excellent choice for weight loss and weight management. It is also rich in essential nutrients such as zinc, iron, and vitamin B12 that are necessary for the body’s proper functioning. Here are some of the benefits of consuming meal prepped ground turkey:

1. Promotes muscle growth and repair: Ground turkey is a rich source of protein, which is essential for building and repairing muscle tissues.
2. Boosts metabolism: The protein in ground turkey helps in boosting the metabolism, which helps the body in burning calories, thus promoting weight loss.
3. Lowers cholesterol: Ground turkey is a low-fat meat that helps in lowering cholesterol levels in the body, reducing the risk of heart diseases.
4. Supports immune system: Ground turkey is rich in antioxidants and other essential nutrients that help in strengthening the immune system.
5. Reduces inflammation: The nutrients in ground turkey have anti-inflammatory properties that help in reducing inflammation in the body.

Eating healthy doesn't just benefit your physical health, but it also promotes good mental health. Consuming a well-balanced diet with fresh produce and lean meats has been shown to have positive effects on mental health. Here are some ways in which meal prepped ground turkey can benefit your mental health:

1. Boosts mood: Ground turkey contains essential amino acids such as tryptophan that help in producing serotonin - a neurotransmitter that regulates mood.
2. Reduces stress: The nutrients in ground turkey, such as magnesium and potassium, help in reducing stress and anxiety.
3. Improves cognition: Ground turkey is a good source of choline, an essential nutrient that helps in improving memory and cognitive function.
4. Supports brain health: The nutrients in ground turkey, such as omega-3 fatty acids, vitamin E, and iron, help in supporting brain health and reducing the risk of cognitive decline.
5. Increases energy levels: The protein in ground turkey helps in providing sustained energy levels throughout the day, reducing fatigue and improving overall mood and mental health.

Shellfish, such as shrimp, crab, lobster, clams, and oysters, offer numerous health benefits when consumed as part of a balanced diet. Here are some of the benefits:

1. High in protein: Shellfish are an excellent source of protein, which is essential for building and repairing tissues in the body.

2. Low in fat: Shellfish are low in fat, making them a great food option for those who are watching their weight.

3. Rich in vitamins and minerals: Shellfish are a good source of vitamins and minerals such as vitamin B12, zinc, iron, and selenium.

4. Boosts brain function: The omega-3 fatty acids found in shellfish can help improve brain function and reduce the risk of cognitive decline.

5. Promotes heart health: Studies have shown that consuming shellfish can help reduce the risk of heart disease due to their high levels of omega-3 fatty acids and low levels of saturated fat.

6. Helps with inflammation: Shellfish contain anti-inflammatory compounds that can help reduce inflammation in the body, which can help with conditions such as arthritis.

Overall, shellfish can be a healthy and delicious addition to a balanced diet. However, it is important to note that individuals with shellfish allergies or high cholesterol levels should consume them in moderation or avoid them altogether.

The paleo diet, also known as the caveman diet, is a dietary approach that aims to mimic the eating habits of our ancient ancestors. The diet emphasizes whole, minimally processed foods that are rich in nutrients and free from additives and artificial ingredients. Here are some of the benefits of following a paleo diet:

1. Weight loss: The paleo diet is known to aid in weight loss due to its emphasis on whole foods and limited processed foods.

2. Improved gut health: The diet is rich in fiber and promotes the growth of healthy gut bacteria, which can improve digestion and reduce inflammation.

3. Reduced inflammation: The paleo diet eliminates foods that are known to cause inflammation, such as processed foods and refined sugars. This can reduce overall inflammation in the body and improve chronic conditions like arthritis.

4. Increased energy: The paleo diet emphasizes nutrient-dense foods, which can help increase energy levels and reduce fatigue.

5. Better sleep: The diet promotes the consumption of magnesium-rich foods, which can improve sleep quality.

6. Reduced risk of chronic disease: The paleo diet has been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Overall, the paleo diet can be a beneficial dietary approach for those looking to improve their overall health and wellness.