Easy Beef Spinach Sweet Potato and Mushroom Frittata Recipe

Ingredients

  • 11large eggs, beaten
  • 3/4 tsp Salt (Sea salt, pink salt, etc..)
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 16 oz grass-fed ground beef
  • 1 Medium poblano pepper
  • 3 cups mushrooms, sliced (I like shiitake but use what’s on hand)
  • 8 cups cooked baby spinach
  • 2 ½ cups sweet potatoes
  • ½-1 tsp Slap Ya Momma Cajun spice

Start by cooking the ground beef, drain off excess oil and set aside. I like to season with just salt and pepper. Then sauté mushrooms, poblano pepper, and spinach and set aside. For this recipe, I used pre-cooked cubed sweet potatoes.

To build the frittata, start by layering the ground beef first, then the sweet potatoes, mushroom, and spinach. Finally, add seasoning to eggs, stir and cover the mixture.

Place on the middle rack in the oven at 350 degrees for about 20-30 min. Keep an eye on it, you are just wanting to cook the moisture out of it.

Homemade Mayonnaise Recipe

Ingredients:

1-1/4 cup of light olive oil, divided

1 egg

1/2 -1 teaspoon mustard powder

1/2 teaspoon salt

1/2 to 1 lemon, juiced (about 2 teaspoons)

Instructions:

Place all ingredients in the jar or bowl – if your immersion blender came with a jar, that's perfect. The size of the jar or bowl is important.  All of the mixture must reach the blades. Let ingredients settle for a few seconds.

Place head of immersion blender down into the mixture, at the bottom of the jar. Turn on high speed. Do not move the head until a white, creamy, thick mayo forms at the bottom by the head – this will take a few seconds. Begin to slowly tilt and lift the immersion blender in order to emulsify all the oil; turn the blender off and use the head to push down the oil at the top if necessary. When all oil is emulsified, remove blender and season with salt to taste.

Voila – Mayo!

ARE YOU MAKING THESE 5 COMMON FITNESS MISTAKES?

Showing up consistently at the gym? Awesome! You are giant leaps ahead of most people when it comes to your overall health. However, are you using your time as efficiently as you could be? Don’t make these common mistakes when you hit the gym.

1. You Don’t Track Anything

Routinely showing up to the gym is great. Seriously. A few questions to ask yourself though… Are your lifts going up? Is your mile time getting faster? Do you find yourself setting the treadmill on the same setting week in and week out? Exercise, in it’s most basic form, is stimulus, recovery, and adaption. In other words, you are putting in work, letting your body recover, and the body over time adapts to the stimulus. This is where improvement stops, when the body has adapted. If you find that you are stuck in adaption, try mixing it up some. Vary the stimulus from week to week.

2. You’re Asking too Much of Exercise

Exercise is GREAT for you. The benefits are almost too numerous to mention. (Blood glucose regulation, bone density improvements, cardiovascular and respiratory improvements) Exercise, however, can only take you so far. Exercise alone will NOT help you look good in a bathing suit or get those 6-pack abs you’ve been hunting. Regardless of what the magazine headlines or your Facebook feed tells you, there is no magic bullet. In order to see the visible effects of exercise you need a solid NUTRITION PLAN.

3. You’re Ignoring One or More Aspects of Fitness

Your workout routine should consist of each of these elements in equal parts 2-3 times/week:

  • Cardiorespiratory Endurance – Consistent, moderate breathing for at least 20 minutes
  • Resistance Training – Lifting weights with a consistent increase in total volume (increasing weight lifted or increasing repetitions)
  • High Intensity Interval Training (HIIT) – Very heavy breathing in intermittent bursts followed by equal amounts of rest
  • Mobility – Some type of recovery practice; foam rolling, yoga, stretching, and metered breathing

Too much “cardio” and your metabolism will slow waaay down. Too much resistance training – your heart and lungs will be neglected. Too much mobility work and your core will be weak. Too much HIIT and your cardio, strength, and mobility will suffer. Begin to think of a well-rounded fitness that includes each of these in equal doses.

4. You’re Still Weighing Yourself

I think we all know that the scale is not at all an accurate measurement of what’s going on with your body. Chances are, if I ask 100 women what they think they should weigh, they’re going to say 120-135 regardless of height, build, etc…. Not sure where they were taught this number, perhaps in a magazine, but, it is obviously meaningless. Want to know what’s up with your body fat? Have it measured accurately somewhere.

5. Your Focus is Off

Short term it is very easy to be motivated like crazy to exercise. We look in the mirror and see that we need to do something so; we show up to the gym and get after it. Then in a few weeks, back to our old habits of not exercising. The key here is to find something that is FUN! If you are having fun, you are going to consistently show up.

If you have found a routine that is delivering results that you enjoy, keep up the great work! If you’ve found you’re beginning to stall out, check yourself against this list and see if you can’t make a slight course correction. If you have any questions, please don’t hesitate to REACH OUT! 

3 REASONS WHY YOU’RE NOT GETTING STRONGER

There are numerous reasons why you may not be getting stronger at the gym. Below are a few of the most common:

Not consistent

Consistency is probably the number one reason why people fail to see improvements from their routine. Be that strength, cardio, nutrition, etc. If you do not show up consistently, and in the case of strength, lift heavy objects, you will not get stronger. You have to consistently overload the muscles or they will not grow.

Not eating right

The next two reasons are related to one another to a certain point. If you are not eating enough food and the right foods, it will hinder your strength gains. Your body has to get adequate protein, carbohydrates, and fat to rebuild the muscle that you are breaking down via strength training. Aim for .75 to 1gram of protein, 1 to 2 grams of carbohydrates, and .3-.5 grams of fat per pound of body weight. (NOTE: you’ll have to find what works best for your goals; this is just a basic recommendation)

Not recovering

Another key reason that you are not getting stronger is that you aren’t recovering properly. Two things must occur for muscle growth to happen. One, you have to tear down the muscles by overloading them. Two, you have to have proper recovery from the strength session. That recovery involves multiple factors like nutrition, rest/sleep, and mobility work. The muscles have to have time to rebuild after they have been torn down. Tips: Try to get 8 hours of sleep per night and make sure you rest a couple days before overloading the same muscle group.

Hope this helps understand a few basic tenets of strength training. To summarize, in order to get stronger you have to train consistently, eat the right foods in the right amounts, and give your body time to recover.

Feel free to reach out to me if you would like more details.