Homemade paleo granola crunch

Dry Ingredients:

. 3/4 cup of raw pumpkin seeds
. 3/4 cup of raw sunflowers seeds
. 11/2 cups of almond meal
.11/2 cups of unsweetened coconut
. 3 cups of raw sliced or chopped almonds
. 3/4 teaspoon of cinnamon and nutmeg

Wet Ingredients:

. 3/4 cups of raw honey
. 3 tablespoons of pure vanilla
. 3/4 cup of melted coconut oil
Note: put oil in last so it lightly coats and helps prevents sticking to pan or foil. May only need 1/2 cup

Instructions:

1. Preheat oven to 325 degrees.
2. Mix all the dry ingredients first.
3. Stir in wet ingredients. It comes together pretty easy. Line baking sheet with foil or parchment paper and spread on a full cookie sheet. Bake for 20 minutes. Remove after 15 minutes and stir. Place back in the oven for 5 minutes. Let it cool for about 5-10 minutes then you are ready to start munching!!

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Oven roasted chicken served with avacado, kale, broccoli, and a baked sweet potato.

Ingredients: greenwise chicken breast, kale, broccoli, avacado, sweet potato, coconut oil, salt, pepper, rosemary.

1) Preheat the oven to 375. Wash the sweet potato then wrap it in tin foil and place it in the oven.

2) Next season the chicken. I used salt, pepper, and some chopped up rosemary. Once the Chicken is seasoned place  it inside the oven. Chicken will take about 20-25 mins depending on the size of the breast.

3) Put some coconut oil in a deep dish pan over medium heat. After they are thoroughly washed start chopping up the broccoli and kale. Place chopped greens into the pan then cover so they will steam. Stir them around every couple minutes. Should only take around 5-8 minutes to cook.

4) Slice up an avacado and season it with salt and pepper. Take chicken out of the oven and let it cool. Place cooked vegetables on a plate. Slice up the chicken then place it on top of the greens. The last step is pull the sweet potato out of the oven, unrap it then slice it down the middle. Peel off the skin and place it on the plate. Now you are ready for a super healthy and delicious dinner!!

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 6 STEPS TO GET SIX PACK...

The first step to maintaining six pack abs year round, is to first lose enough body fat to allow your abs to show. All the crunches in the world will not get you a six pack. The most important factor to losing body fat is diet.

1) Eating clean meals that consist of complex carbs, vegetables, and lean sources of protein are essential to reducing body fat. Try to avoid processed foods, or empty calories. Focus on eating fresh seasonal foods, and limiting your alcohol and sugar intake.

2) Drinking lots of water throughout the day. Water is very important to keep your body hydrated and help deliver the nutrients from the meals you eat. If we don't drink enough water on a daily bases we become dehydrated and our body will start to store water giving your body a bloated look and feeling.

3) Focus on compound movements instead of "AB excercises" Squats, deadlifts, and lunges. All three are good examples of compound movements that require a lot of energy to perform. They are more energy demanding therefore will burn more calories throughout the rest of your day.

4) Sleep is another major factor to reducing your body fat. The only time your body is burning 100% fat is during cycles of REM sleep. 7-8 hours is recommended on a daily bases. This should give your muscles enough time to heal from the day's work.

5) HIIT ( high intensity interval training) is a very effective method to reduce body fat. You basically perform extremely energy demanding activities for short periods of time. Then give your body a minimal time to recover before starting the excercise again. Ex sprints, battle ropes, sled push, burpees, and tire flips.

6) Avoid the gimmicks out there!! Don't go on a extremely low calorie diet, or try to starve yourself for results. You must learn to feed your body properly to obtain results that last. So don't go waste a bunch of money of fat burners and supplements! Go to the local farmers market and buy fresh seasonal foods! It's impossible to outwork a bad diet!!






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