My Go-To-Salad for the Week...Tuna & Egg Salad with Jalapeño Poblano Pesto Sauce

So as I mentioned, my rest day in the gym is my WOD in my kitchen. It's usually Sunday when I prepare meals for the week and each week I prepare some kind of Go-To- Salad & Go-To-Sauce, like my Go-To-Chicken Salad with Tomatillo-Jalapeno-Aoili...I'll usually make extra sauce to use for the week...

This week is not different, except for the ingredients...Having a weekly Go-To-Salad & Go-To-Sauce allows me to spend less time in the kitchen during the week and helps me eat the way I want to eat (healthy & clean - Whole30) when I don't have much time during the week to prepare meals...

Tuna & Egg, two powerhouse ingredients that are packed with nutrients and protein especially if you buy wild caught tuna and organic/free range eggs...If your not on the Whole30, you can really use any dressing you like if you don't have time to make your own, but for me, making my own sauce gives me a sense of gratification.

Tuna & Egg Salad with Jalapeño Poblano Pesto Sauce

Ingredients

- 6 cans Tuna Fish, wild caught (in water with no salt)

- 12 Hard Boiled Eggs, perfectly peeled

- 1 cup Olive Tapenade, Chopped

- 1 1/2 cup Shredded Carrots 

- 1 cups Sunflower Seeds, unsalted

- 1 1/2 - 2 cups Jalapeño Poblano Pesto Sauce 

Instructions

1. Drain the tuna, place in a big bowl.

2. Using your hands mash into pieces.

3. Using your hands, mash the eggs into the bowl and mix to combine.

4. Add sauce, see below for Jalapeño Poblano Pesto Sauce or use whatever dressing you want.

5.  Add the olive tapenade.

6. Add shredded carrots.

7. Add the sunflower seeds.

8. Mix together & store in a container. Eat & enjoy for the week:-) 

Jalapeño Poblano Pesto Sauce

Ingredients

- 1 cup Basil

- 1 bunch Parsley, stemmed

- 1 cup Macadamia Nuts

- 5 Garlic Cloves

- 1 Jalapeño (remove seeds if you don't like heat)

- 1 Pablano, seeded

- 3/4 cup White Wine Vinegar

- 1 Lime, juiced

- cup Olive Oil

- Salt and Pepper to taste

Instructions

1. In a food processor, add all the basil, parsley, garlic and pulse.

2. Add the nuts, jalapeño, pablano, vinegar, lime juice and puree.

3. This is important, you MUST gradually drizzle oil as the food processor runs because it helps emulsifies the sauce. Season with salt and pepper to taste. 

4. Use in the above tuna and egg salad. Store the rest in a container and place in refrigerator for up to 7 days.

Dr. G's Trubility Clinic - How To Get Mobile For Your Front Rack...

Cleans, front squats, and push press (etc.) are very frustrating for many people due to flexibility in the from rack...here's a video from Dr. G that shows how to get mobile in the front rack position... 

Refer back to this and the other videos whenever you feel immobile and it will get you inspired to do your daily mobility supplements...

Remember, you have less than two weeks left to see Dr. G and receive an awesome discount...

30% off the first visit - exam and treatment

15% off follow-ups 
Dr. Garrett Neff, DC, CSCSTruebility PerformanceOffice: 303-442-4202

Perfectly Peeled Hard Boiled Eggs...

The hardest part of making hard boiling eggs is the peeling them, would't you agree...???

I used to think all I had to do was heat the eggs to a boil, cover, simmer and peel them when I wanted to eat them, but then I realized that half my egg was peeling off with the shell and all I was left with was a little of the white stuff and all the yolk I started to research and experiment this very frustrating situation, especially if you eat about a dozen weekly...

Does this look familiar to anybody...???

Anyhow, after much experimentation I realized that you have to keep the eggs hot until you are ready to crack them at which point in time you cool them and immediately gently crack them starting from the air cell (fatter side of the egg) going around in a circular  motion until you reach the smaller side. I don't know for certain (since I'm not a food scientist), but it seems to me the shock from hot to cold temperature helps separates the outer membrane from the inner membrane. This separation makes the eggshell much easier to peel... 

Ingredients

- Dozen (free range/organic) eggs

or as many as you like, but I keep them in the fridge all week...they are great source of protein and an easy/convenient snack...

- Salt

Remember, eggshells are permeable so add salt to the water will help flavor the eggs...

Instructions

1. Place the eggs in a pot and pour cold water over them.

2. Add salt, enough to make the water taste like salt water.

3. Bring the water up to a boil, cover with a lid, and bring it down to a simmer (really low heat), for 5 minutes.

4. Turn off the heat and let sit for at least 5-10 minutes. Whatever you do, DON'T LIFT THE LID!

5. The water should be hot when you are ready to peel. If you've let it sit too long, reheat the water, not to boil, just to a warm temp. Taking one egg out of the warm water at a time, place it under cold water to shock it. 

6. Begin gently cracking the egg in a circular motion starting from the biggest part of the egg (aka, air cell) to the smallest.

7. Then starting from the biggest part, begin peeling. The air cell is like a little air pocket which helps when peeling the outer membrane away from the inner membrane. Then I put them back into the water which helps rid the rest of membrane.

Perfect Eggs Every time...

Let me know if yours turn out the same way...

Next, blog post...My Go-To Egg Salad with Pesto Sauce...

Quick & Easy Breakfast

Try a bowl of this to start you day...DELISH...

Ingredients

- 2 hard boil eggs

- chopped tomatoes

- chopped kalamata olives

- chopped tomatillos

- chopped cucumbers

- dollop of my Tomatillo Jalapeño Avocado Aioli 

The hardest part making hard boiled eggs is peeling them...if you don't cook and crack them right it's miserable...blog post tomorrow on how to make peel hard boil eggs perfectly...

Don't those look beautiful...

Week #6 Whiteboard...

Week #6 over is over...what a week!!!

I definitely saw things clicking for you this week...I saw you guys pushing yourself and each other to go a little heavier because you knew you could and felt comfortable with the movement...That is what I call AWESOMENESS!!!!

I can't tell you how proud I am of you all for trusting me to take you through this journey...we have two more weeks together so please keep trusting me and listen to you body because sometimes listening to you mind holds you back...

WHEN YOU THINK YOU CAN'T, YOU WON'T, 

BUT WHEN YOU KNOW YOU CAN YOU WILL...

Dr. G's Trubility Clinic - How To Open Up Your Thoracic Spine

For those of us that sit at a desk all day or drive in car, we usually internally rotate our upper body...

Dr G. shows us how to externally rotate our upper body...which will better improve posture, body alignment and overhead squats...

Part 1 Video: the reason and technique...

Part 2: the exercise and movements...

This videos will help you remember how we get mobile before class, especially when doing overhead squats, snatch, pull-ups, overhead lunges...etc...

Thanks Dr. G!!!

BTW, You have two weeks left to get into see him and receive a discount....

Dr. Garrett Neff, DC, CSCS

Truebility Performance

Office: 303-442-4202

drneff@truebility.com

www.truebility.com

Curry Inspired, Whole30 Approved, Quick & Delish Pork Chops with Sautéed Spinach, Bell Pepper & Garlic

When you don't have too much time in the kitchen these recipes will cure your hunger in a hurry and leave with you very little mess to clean to up...

Seared Pork Chops, Sautéed Spinach, Red Peppers & Garlic  

Ingredients

- Pork Chops (Bone-In) 

Quantity will depend how many you are serving, I served 2, but made 3 because it's always to have leftovers just in case you need lunch or something to munch the next day...

- 1/2 cup coconut flour (enough to coat the chops)

If you have never used coconut flour before, you should definitely stock it in your pantry, it's my go-to flour, especially when I'm on the Whole30. I just bought a huge bag at Costco, see below.        Note: When pan-frying or searing with coconut oil, you need a little extra oil because for some reason it's a little drier than AP flour...

- Salt

- Pepper

Garlic Powder

- 1 1/2 TBS Curry Powder

- 1 TBS Chile Powder

- Coconut Oil

Instructions

1. Pre-heat oven to 275 degrees.

2. Season pork chops with salt and pepper.

3. Spread the coconut flour across a plate. Mix the rest of the seasonings into the flour. Dredge the pork on both sides with seasoned flour. WHY you ask...coating the meat creates a Maillard Reaction, bottom line it helps you create a perfect golden brown sear without burning the meat because the flour helps protect it...

4. Heat the coconut oil in pan, I like to use my cast-iron skillet.

5. When pan is hot, delicately place the chops in the pan. Sear both sides until you create a beautiful golden brown crust.

6. Finish off the cooking in the oven. I personally like mine moist, tender and pink in the middle, which means I bring the internal temperature up to 135 degrees. This usually takes about 8-10 minutes. Take out and tin foil the chops and reserve the juices for the sautéed spinach.

Perfectly Cooked Chops!)

Don't forget the seasoning and dredging...

Sautéed Spinach, Bell Pepper & Garlic

Ingredients

- 5 Cups Baby Spinach

- 1 Red Bell Pepper, chopped

- 6 Garlic Cloves, chopped (I love garlic, so if you don't use less)

- 1/4 Cup Red Wine Vinegar

- Coconut Oil

Instructions

1. Heat the pan on stove with reserved juices from the pork chops. Add some coconut oil to ensure the bottom is coated.

2. Reduce the heat, add the garlic and sauté. 

4. Add the vinegar to deglaze the pan by whisking all the remnants together. Increase the heat to medium and add the bell peppers.

5. Stir in the spinach and let is wilt. It will seem like a lot of spinach, but don't worry it wilts down to about a tenth of it.

Finished Product!!!