Fast food: The Omelet


While popular in restaurants I think the omelet is an overlooked dish when people cook at home. While scrambled eggs is arguably the most foolproof egg dish I'd place the omelet as a close second. You can make an epic omelet like the one above in about 10 minutes.
  I like to use 3 eggs when I make an omelet because that number just coats my entire cast iron pan. Get your pan extremely hot. I like to use cast iron because it distributes the heat evenly across the whole pan and is perfectly flat. Add 1 or 2 tablespoons of extra virgin olive oil. While the oil heats add your 3 eggs and a bit of salt to a mixing bowl and beat. Chop up whatever vegetables or meat you'd like to add to the omelet. If you're adding meat make sure its already cooked as your omelet isn't going to sit on the burner long enough to cook meat. When the oil is nice and hot, and just before it starts to smoke, dump your eggs into the pan. They should immediately begin to cook. Tilt and rotate the pan to make sure the eggs are spread evenly. The eggs should cook through in about a minute. Add the omelet contents to the pan by putting them on one half of the eggs. Turn off the burner and using a metal or wooden spatula fold the eggs in half, covering the contents.
  You'll have just made yourself a nutritious meal in about 10 minutes without any of the junk you'd find in fast food. Now you're learning to eat.

A Primal Kitchen recipe: Double Chocolate Chunk Cookies


I just made these delicious chocolate cookies based on a recipe in The Primal Kitchen Cookbook, by Mark Sisson, and thought I'd share.


1 3/4 cups blanched almond flour
3 scoops Orgain protein powder
1/4 tsp baking soda
1/3 cup Kerrygold butter melted
1/4 cup honey
2 Tbsp whole milk
1/3 cup chopped 100% cacao Ghirardelli chocolate
1/2 tsp coarse sea salt

1) Preheat oven to 350F.
2) Line cookie sheet with parchment paper.
3) In a medium bowl, mix the almond flour, protein powder, and baking soda.
4) In a small bowl, mix the ghee, honey, and almond milk.
5) Stir the wet ingredients into the dry and mix until dough forms.
6) Stir in chocolate chunks.
7) Scoop cookie dough onto the baking sheet in large balls and press them down with the palm of your hand. Leave 1 1/2 inches of space between cookies as they'll widen as they cook.
8) Sprinkle the cookies with the sea salt.
9) Bake the cookies for 12 to 14 minutes, then let them cool for 5 minutes.
10) Store leftover cookies in an airtight container at room temperature.

Wings: Slow Burn


Here's the recipe I used on the chicken wings at North Sound Brewery on Nov 5th, 2017. Makes more than enough sauce for a 4lb bag of wings.

olive oil
1 small sweet onion
14oz can of diced tomatoes
1/4 cup honey
2 Tbsp tomato paste
1/2 tsp salt
1 tsp pepper
1 tsp paprika
1 tsp garam masala
1/2 tsp liquid smoke
red chili pepper flakes

1) Pressure cook the wings in a beer of your choice on high for 15 minutes. Let the pressure reduce naturally.
2) Sauté the onion in the olive oil.
3) Mix the sautéed onion and all other ingredients in a blender.
    Add chili pepper to taste. You can either blend it in to infuse the sauce or sprinkle the flakes into the sauce as it simmers.
4) Return mixture to saucepan and simmer for 25 minutes.
5) Brush sauce over wings in an oven safe baking dish.
6) Broil for 5 minutes or until they begin to get crispy, rotate wings, broil an additional 5 minutes.


If you'd like help in upgrading your favorite recipes to be low carb, high fat, and grain free please let me know. I'm also available for hire as your personal health coach.

REI: The Path Ahead


Here's a white paper written by REI on the importance of getting outdoors and taking care of our planet.

As a society, we should be spending more on access to hiking and biking trails and less on pills and treadmills. Getting outside is good for body and mind. A walk outside lowers stress and reduces inflammation, which is the cause
of many diseases.

Read the whole white paper, The Path Ahead, and then come back here and contact me to learn how to stay active and healthy this winter.


Workout recovery with real food


Today I decided to test how fat adapted I've become. This morning I had two cups of coffee with 1 tbsp of butter each. Nothing else for breakfast. At just after noon I was starting to get hungry, but I left to go on a mountain bike ride instead of immediately satisfying that initial hunger. A few minutes into the ride the hunger was gone and I had a great ride, fueling with nothing but water for the next two hours.
  When I got home I was just starting to get hungry. In the past I would have chugged down a post-ride protein recovery drink of some kind, but lately I've been opting to go with real food. It feels so much better to me than trying to rebuild my body with stuff concocted in a lab. Today's recovery food was kale salad with a lamb rib, Brussels sprouts sauteed in ghee, avocado, parmesan, and a generous drizzling of EVOO.
  If being fat adapated sounds like something you'd like to achieve then check out my health coaching services and hire me to help you become lighter, faster, and stronger so you can enjoy the great outdoors even more.


Fun facts about sugar


As we head into Halloween and the holiday season it becomes increasingly difficult to resist the sugary treats. Before you reach for another handful of candy corn please consider the following.

Sugar is addictive

The first thing we'll all agree on is that sugar is delicious. We crave it. We can become as addicted to sugar as we can to hard drugs.

Sugar will make you fat

When we eat more sugar than our bodies can burn for immediate energy needs we store the remainder as fat. Chronically eating large amounts of sugar never gives our bodies a chance to burn that stored fat, so we just keep storing it and the result is a path leading to insulin resistance, obesity, type II diabetes, and cancer.

Sugar is everywhere

We don't have to turn to candy to find sugar. Sugar is hidden in many food products. The levels of sugar have kept increasing over the years as the food industry has engaged in a sort of arms race competing for your sweet tooth.

Sugar fuels cancer cells

For many years doctors and scientists have held strongly to the Somatic Mutation Theory of Cancer, which claimed that cancers were caused by genetic mutations, perhaps due to environmental factors that damaged DNA. Now more attention is being given to the idea that cancer has a metabolic origin. Cancer cells have problems in how they produce energy.
  Mitochondria are in charge of producing energy for a cell. These healthy mitochondria produce energy using mostly oxygen, but can also ferment glucose. Cancerous cells contain dysfunctional mitochondria which can only process glucose. It is now thought that cancer can effectively be starved by going on an extremely low carb and high fat diet. This allows the body to normally burn fat and produce ketones, which healthy cells are happy to use for energy, and causes the cancerous cells die off as their supply of energy, glucose, is greatly restricted.

Cutting sugar out of your diet could be the best form of health insurance you can possibly get.

I can help you kick sugar addiction. Contact me today.

Almond Bread 2.0


I've made an improvement to my almond bread recipe that I had posted about previously. This one uses 6 duck eggs instead of 12 chicken eggs and almond meal instead of almond flour. I found this bread to be more firm and to have much less of an eggy flavor. It does smell a little like eggs by itself, but once you add anything to it the egginess disappears. Here's the recipe, so enjoy!


- 2 cups almond meal
- 1 cup quinoa flour
- 6 duck eggs
- 1/2 cup melted butter (from grass fed cows such as Kerrygold)
- 2 Tablespoons baking powder  
- 1 teaspoon salt
- 2 1/2 Tbsp Xylitol


1) Preheat oven to 375F.
2) Mix all ingredients in a giant bowl.
3) Line 9x5 loaf pan with parchment paper.
4) Pour mixture into loaf pan.
5) Bake for about 50 minutes. Bread is done when an inserted toothpick comes out dry.