Chicken, Steak & Veggie Stir Fry

Chicken, Steak & Veggie Stir Fry

2 chicken breast cut in chunks
3 oz of steak cut in chunks
2 zucchini’s, cut in half then sliced
1/2 a head of cabbage
6 mushrooms sliced
1/2 onion, cut into wedges
1/2 cup soy sauce
1 T Chili garlic sauce (found on Asian isle)
2 cloves of garlic, grated

Heat pan until very hot, throw in chicken and steak (you can use either or, you don’t have to use both) When they are cooked through add in all veggies. In a small bowl combine soy sauce, chili sauce and garlic. When veggies are cooked remove from heat and add sauce.

Black Bean Chili

Black Bean Chili

Ingredients

• 2 tblsp. olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 3 garlic cloves, minced
• 1 lb. ground chuck
• 1 ½ cups beef broth or stock
• 1 tblsp. chili powder
• ¼ tsp. onion powder
• ¼ tsp. red pepper flakes
• 1 tsp. ground cumin
• ½ tsp. paprika
• 1 tsp. dried oregano
• 1 tsp. salt
• ½ tsp. ground black pepper
• 2 cans diced tomatoes, undrained
• 1 can tomato paste
• 2 cans black beans, drained and rinsed
• Garnishes: chopped fresh cilantro

Instructions

1. Place a large saucepan or skillet over medium-high heat.
2. Add the olive oil, onion, bell pepper, garlic and ground chuck.
3. Cook, stirring, until ground beef is browned.
4. Drain well and return mixture to the pan.
5. Add the broth and next 11 ingredients (broth through beans).
6. Bring to a boil, reduce the heat to a simmer and cook 15-20 minutes or until slightly thickened. Stir occasionally while simmering.
7. To serve, ladle chili into bowls. Top with cilantro.

Faux Shrimp Fried “Rice”

 “Rice” made from cauliflower. 

Serves 1-2. 

• 1/2 head cauliflower
• 1/4 lb. shrimp
• Olive oil
• Juice from half a lime
• 2 Tbsp Gluten free soy sauce
• Cajun Spices (paprika, cayenne, garlic all to taste) 
• 2 large carrots
• 1/2 white onion
• Green onions for garnish

Peel shrimp and place in a bowl along with 1 Tbsp olive oil, juice from 1/4th of a lime, 1 Tbsp soy sauce, cajun spices, salt and pepper. Mix well and allow to marinate. 

Break up cauliflower head into florets and place into food processor. Pulse food processor 10-15 times for 1-2 seconds each until cauliflower is all broken up into tiny “rice” granules. Place “rice” into microwave safe bowl and microwave for 1 minute. This preps it to be stir fried without turning mushy. 

Heat pan with 1 Tbsp olive oil and add diced onion and diced carrots. Allow to cook and soften for 5-7 minutes. Add in shrimp, cooking on each side 2 minutes (if shrimp are not pre cooked they may take longer). 

Finally add in cauliflower, 1 Tbsp soy sauce, and  cajun spices and stir continuously until everything is well mixed and heated through.  Add salt and pepper to taste. 

Squeeze fresh lime and garnish with green onions or cilantro. 

Beef, Bean and Cabbage soup

What you need:

1/2 head cabbage sliced

4-6 medium carrots, peeled and diced

1 small yellow onion, chopped

1/2 bunch celery chopped, top leaves included (these have the best celery flavor!!)

1 clove garlic

1- 1/2 lbs of stew meat

1 can of beans of your choice (optional)

3 qts beef stock, plus 1 cup

1 tsp dried rubbed sage

1 tsp dried thyme

2 tsp parsley

1 bay leaf

3 tbsp butter

What you do:

Put the cabbage, butter and 1 c. beef stock in the crockpot on high. Let cook to softness for around an hour.

Then, saute the top leaves of the celery along with 2 tbsp chopped onion, garlic, sage, thyme, and parsley in some butter in a saucepan. Cook on medium until soft.

Add this mixture, the rest of the stock and the chopped carrots and celery into the crockpot.

At this point, you can sear your meat. I use a cast iron skillet for this and it’s perfect. Your meat should be room temperature, not super cold. This is because it will lower the temp of the pan if too cold and not create that searing effect you want. You also don’t want to do all of your meat at once; do them in batched. Sear about 30 seconds per side just to get a browning on the meat. You don’t need to worry about cooking it through because it’s going in the pot.

Once all your meat is seared, add it to the pot. Cook 4-6 hours.

If you choose to add the beans, add them into the pot right before serving. They don’t need to cook, just be warmed up. Cooking them too long will cause them to fall apart.

The meat comes out tender and delicious.

Common Meals

Some sample meals that I’ve enjoyed since starting the diet:

Common Breakfast choices:

• 2 Egg whites, Fresh Spinach, Beans (usually Great Northern or black beans, rinsed and drained from can) maybe add some salsa
•  Breakfast Sausage or bacon,Spinach and eggs scrambled
• Whey Protein shake in Almond Milk or water

Common Lunch choices:

• Mixed greens salad with variety of fresh veggies, Chicken and beans or lentils. Dressing of oil and vinegar.
• “Burrito Bowl” made with black beans, fresh veggies (or cooked, frozen vegetables), Chicken, and salsa.
• 5 Bean Vegetable Soup

Common Dinner Choices:

• Omelets with vegetables
• Taco Salad
• Chicken,Roasted Vegetables and Lentils

Thats just a few…will add more soon!!!

4-Hour Body Shopping List: PAGG Stack

The PAGG stack that Tim describes.

Policosanol
Alpha Lipoic Acid
Garlic extract
Mega Green Tea Extract
Tim suggests that these four supplements are the four horsemen of sustained fat loss which have a synergistic effect when put together.

What is it?

PAGG is literally 4 different supplements, taken in a combination at particular doses.

Policosanol, Alpha-Lipoic Acid, Green Tea Extract and Garlic.

How does it work?

Each ingredient has a particular purpose, and working together they do their jobs a little better than one on its own does.

Alpha-lipoic acid works in a number of ways, but the simplest explanation for it’s inclusion is that it pulls more of the carbohydrate energy you eat, and delivers it to muscles, or to your liver, rather than sending that energy to increase the size of fat cells. This is good for the weight-conscious, and for those who are working their muscles.

Green Tea Flavanols have been shown in humans to inhibit the storage of carbohydrates in fat cells, much like Alpha-lipoic acid, as well as encouraging fat cell death (ie fat cells eliminating themselves because they are not needed). This second point is particular great, as fat cells normally tend to shrink and expand, not die off, which is why many people gain weight easily after losing it.

Garlic extract in an aged form, with high Allicin content, appears to stop or at least make fat regain more difficult, which is very helpful to those changing their body composition.

Policosanol has helped Tim Ferriss and a lot of his ‘guinea pigs’ with extra fat loss, while taking the AGG combination, so it is included.

Why take it?

As described in The Four Hour Body, a change in body composition can occur with a blend of 3 things: exercise, diet, supplements. PAGG falls into the supplements area, and can be included when one feels 100% adherence to diet or exercise may be difficult. Also, it can be included to maximize the benefits of diet and exercise regimes.

When to take it?

The PAGG Stack is taken before meals and bed (depending on number of meals) – 4 times a day, 6 days a week, with a 1 week rest break off it every 8 weeks (important). You can see that individual tablets would get a little out of hand, which is why we went with an all in one tablet.

Thanks to Nancy who asked about which day to take off. You definitely want to be taking PAGG on your cheat day, and I think personally on the day after as well. So I’m choosing Mondays, because Saturday is my cheat day.

Slow Carb Diet Protocol