Well, the Avengers just hit the theaters, and I must say I enjoyed it. In honor of Earths Mightiest Hero’s, I offer the SUPER SMOOTHIE!

This thing is packed with goodness and is a delicious meal replacement.

¼ cup dry oatmeal (I use organic)
1 TBSP Walnuts (I use organic, raw)
1 medium banana (I use organic)
½ cup blueberries (I use organic)
½ cup strawberries (I use organic)
1 cup non-fat milk (I use organic)
2 scoops protein (I use un-flavored whey isolate)

Place dry oatmeal in blender and grind until fine. Add all other ingredients and blend on high for 30 seconds. Add ice and or water for consistency (I like mine thinner).

NUTRITION INFORMATION: (approximate values)

Carbohydrates 57% = 3 servings of fruit
Protein 34% = 2.5 servings
Fat 9% = 1 gram saturated

Calories approximately 600

Potassium 1154 mg / Vitamin C 64 mg /  Fiber 10 grams


Pau for Now



Hey gang, many of you may not know that I am not only a strength and conditioning coach, but I am a pretty good cook as well. Over the years, I have created tons of delicious, healthy recipes for my clients and myself. Today I am sharing one of my favorites. These FISH BURGERs are easy to make, and taste great. Have them for breakfast, lunch, dinner or as a healthy snack.


3-cans (6 ounces white meat) tuna packed in water (salmon or other canned fish of choice may also be used)
6 egg whites
1 organic apple (your choice, I like Fuji’s)
1 medium onion (I like Red Onions)
1.5 cups oatmeal (organic, old fashioned)
1 Tbsp. “Jerk” seasoning (or spices of choice)


1. Pre-heat oven to 400 degrees
2. Rinse Tuna to remove some of the salt. To do this first remove the lids from the cans and drain the water out completely. Next poke a fork into the tuna several times to create some small holes. Fill the cans with warm water and let sit for a few minutes. Then just squeeze out the water again and you are ready to go
3. Blend oatmeal until it becomes powdered
4. Chop apple and onion into small (1/4 inch pieces)
5. Mix all ingredients in a bowl (add small amount of water if needed)
6. Divide mix evenly into 6 patties
7. Place patties evenly spaced on a cookie sheet (pre-sprayed with non-stick cooking spray)
8. Sprinkle patties with additional seasoning if desired
Bake for 25 minutes or until golden brown



Old School Super Shake!

Milk and eggs have been on the menu for humans for quite some time now. For years old school bodybuilders and strength athletes have based their nutrition programs around these two basic foods. Although most folks think of milk and eggs as being only protein foods, this is not the case. Both milk and eggs are rich sources of fat-soluble nutrients and are loaded with high quality nutrition.

These days it seems that people have forgotten about these two super foods. I know people who spend thousands of dollars on the latest supplements and rarely eat any real food.

In the hopes of reversing that trend and steering people back towards eating whole, fresh foods, here is a recipe for a classic old-school SUPER SHAKE!

Raw Milk 2 cup/16oz; Calories: 320, Total Fat: 18g, Carbs: 24g, Protein: 18g

Raw Egg 3 Large (150g); Calories: 213, Total Fat: 15g, Carbs: 3g, Protein: 21g

Raw Honey 2 tbsp. (42g); Calories: 140, Total Fat: 0g, Carbs: 34g, Protein: 0g

Calories: 671 Total fat: 33g, Carbs: 61g, Protein: 39g

Add all the ingredients into a blender and mix for about 30 seconds. You can drink this as a meal or store it in the fridge and drink a glass every couple of hours. It will provide a lot of energy, fat-soluble nutrients and it’s delicious!

Try incorporating a few of these old-school super shakes into your weekly Personal Eating Plan and see what happens. You may find that you don’t need all those super pills and powders any more.



Almost Raw Fish

I love to eat sushi. I could probably eat it every day and never get sick of it. But it wasn’t always that way. Years ago a friend and mentor tried to turn me on to sushi. Well. I’ll tell you I was not having it. Raw fish!? No F~!@# way!

A year or so later I got a job at a Creole restaurant. The head Chef decided I should be an oyster shucker. He taught me the technique and I started opening clams and oysters as my full time job. At peak time I probably opened at least 300 raw shell fish a night. Well, after a few months of this…I got curious and decided to try some of these slimy, gooey looking things. What can I say; it was love at first bite. Once I tried raw oysters, sushi didn’t seem like a bad idea so I dove right in. I have never looked back.

For a lot of you I am probably preaching to the choir, but I know there are still some who feel the idea of raw fish is just too hard to swallow (pun intended). I am going to share with you one of my favorite foods of all time. I call it Almost Raw Fish. However, most of the world calls it Ceviche.

Many of you may find (as I have) that Almost Raw Fish actually tastes better than the cooked version. Check out my simple recipe below.

1. Lemons or Limes: 5-6 (I prefer limes or a mix of both)
2. Garlic: 3-5 Large cloves (More is better with me and garlic so I use 8 cloves)
3. Onion: 1-2 Large (I prefer Red)
4. Pinch Sea Salt (optional)
5. Avocado: 1-2 Large (not too ripe)
6. Tomato: 1 large
7. White Fish Fillets: 4-6 large Fillets
8. Optional: Sweet and or hot peppers (I like it hot!)

Crush up the Garlic, chop the Onion and set aside.

Cut the fish up into small strips or cubes (about 1 inch each). Throw them into a mixing bowl. Squeeze the lemons, limes or both into the bowl. You may need more or less depending on how much fish you use. Basically you want enough so the fish is fully covered.

Mix in the garlic, chopped onion and sea salt.

Add peppers if you got em.

Now place the mixture into your fridge overnight or for at least 4 hrs. When you come back to it the fish will have turned white. This is because the enzymes in the citrus juice have ‘cooked’ it for you.

Now, chop the tomato and avocado into very small pieces and mix with the fish.

Serve chilled and enjoy.

There are literally hundreds of different Ceviche recipes around, and after you experiment with this one, I encourage you to get creative and make up some of your own. Almost Raw Fish not only tastes great but it provides a simple and delicious way to pack your Personal Eating Plan with high quality protein.

Your assignment, should you choose to accept it, is to make yourself some Almost Raw Fish this week. Follow my recipe for starters (it can also be done with shrimp by the way).
Another option is to check around and see if there are any South American restaurants in your area that feature Almost Raw Fish (Ceviche). Either way, once you have tried this stuff, I think you may find that you quickly become a convert.



P.S. After you go home and make yourself some Almost Raw Fish, post a comment and be sure to let me know what you think.

How to stimulate your metabolic rate

Diet and Exercise Changes Can Affect How Your Body Uses Energy

People who participate in fitness related activities strive to build, shape and tone their bodies to achieve their goals. The primary factor affecting this change is the body’s metabolic rate.

What Is Metabolic Rate?

Your metabolic rate is the energy expended to sustain your body’s functionality. This includes the internal organs such as the heart, kidney, and stomach and all of the small cellular reactions taking place in your blood that keep your cells working so that your body can keep you alive.


The most significant effect on metabolic rate is achieved through exercise. During moderate to vigorous activity you elevate your metabolic rate expending hundreds of additional calories. This can be accomplished by aerobic activities. The more vigorously you exercise the more calories you use per minute. Regular resistive training (weights, body weight, and medicine balls) can also help. The benefits are lower blood pressure, better endurance, stronger muscles, joints and bones. The more muscle mass you create, the more calories you burn. Every pound of muscle that you build burns an extra 50 calories of stored energy. (One pound of human fat equals 3500 calories.)


We all know we need sleep. Apparently, good sleep helps us lose weight. Interrupted sleep increases a hormone in our bodies called “ghrelin” that increases appetite. So try and get your 6-8 hours a night. Read a book before you sleep. Practice meditation and gentle stretching before you go to bed. It can help relax you and you’ll enjoy a deep and restorative night’s sleep.


Eat small regular meals.

Eating small meals or snacks at regularly timed intervals seems to result in a slightly higher metabolism. The reasoning is that if someone eats small meals consisting of a balance of protein, carbohydrates and fats their metabolism burns energy more evenly over the course of a day. Skipping meals or making the wrong food choices can alter your metabolism making it erratic and confusing your body as to how it is to process energy. If you are changing your eating habits to eat more frequently please make sure you are not adding calories to the change.

Consume protein

It takes more calories to digest protein. A high protein diet intake may also reduce hunger. Why? Sugars in the diet (carbohydrates) stimulate the pancreas. The pancreas produces insulin. Insulin is the chemical hormone that your body produces to facilitate the uptake of sugar into our bodies. Replace high carbohydrates and empty calorie foods with proteins such eggs, fish, nonfat diary products and lean meats. The correct balance of non-meat sources such as whole grains, minimally processed, soy based foods as well as rice and beans may also create complete proteins.

Avoid restrictive dieting

Limiting caloric intake too severely can decrease your resting metabolic rate. A reaction known as the “somatic response” your body goes into energy conservation mode. In other words, it slows down to cope with the food decrease. This response creates a yo-yo response to your metabolism speeding it up and down and making it difficult for your body to kick start your energy burning center (i.e. Muscles). As illustrated before, eat small regular meals throughout the day and you’ll be more likely to burn stored energy more effectively.


Enjoy flavorful foods and small portions of food. Increase your exercise intensity aerobically and participate in regular strength training 3-4 x week, Practice these things consistently and you’ll soon see your body the way you want it to be.

Abu Pigott D.C.