EP Fitness Podcast 01 – How To Eat Healthy On A Busy Schedule

Excuse Proof Fitness Podcast Episode 1

 

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In this podcast, Derek Doepker and Shane Edele discuss strategies for eating a healthy diet when you’re on a busy schedule.

You’ll discover:

  • How to make healthy meals in under 5 minutes
  • How to eat healthy when going out to restaurants
  • Ways to transform ordinary smoothies into incredible meals
  • Why store bought meal replacements are crap, and a simple way to make your own meal replacements
  • The healthiest and most addicting snack food on the plant

Resources Mentioned In The Podcast

Cooking

Using a crockpot for bulk cooking

Crockpot chili recipe

Homemade Protein Bars

Kale Chips recipe

Quick spinach recipe

Kitchen Equipment

Time Saving Kitchen Equipment

Superfoods

Goji Berries

Smoothies

Making your own smoothies from any of the following:

  • Base: water, kefir, yogurt, milk, and/or dairy alternative like coconut milk
  • Protein: whey protein, rice protein, any powdered protein
  • Fiber: ground flax seed hulls, coconut flour, chia seeds, fiber supplement
  • Fruit: lemons, limes, berries like strawberries, blueberries, blackberries, etc
  • Fruit juice: no added sugar options like grapefruit, cranberry, pomegranate
  • Greens: spinach, parsley, kale, celery, cucumber, greens powder (fresh greens require high powered blender)
  • Superfoods: apple cider vinegar, cacao, medicinal mushrooms, phytoplankton, chlorella, spirulina, camu camu, kelp powder, noni, superfood blend
  • Fats and oils: coconut oil/milk/cream, palm oil, almond/almond flour/almond butter, cashews, fish oil
  • Sweeteners: stevia, lakanto, xylitol, in moderation raw organic honey, blackstrap molasses
  • Flavoring: Carob, Coffee beans, cocoa powder
Sample smoothie recipe:
  • 2 cups homemade kefir
  • 1.5 scoops whey protein
  • 1/2 cup frozen blueberries
  • 1-2 tablespoons coconut oil
  • 1 tablespoon coconut flour
  • 1 tablespoon carob powder
  • 1 teaspoon raw cacao
  • 1 teaspoon raw organic creamil

Another option, if I wanted higher carbs and lower fat would look like this

  • 1 cup coconut water kefir
  • 1.5 scoops whey protein
  • 1/2 cup blueberries
  • 1 banana
  • 1 tablespoon carob powder
  • 1 teaspoon raw cacao
  • 1 teaspoon honey

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