Thai Quinoa & Black Bean Burgers

Makes 6 patties


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Must Know How to Cook

You need cooking skills.
Here’s a fun game you can play. And by fun, I mean really quite depressing.

Find a Millennial, and take away their iPhone or Smartphone (don’t worry, it’s only temporary). Now that they can’t Google the answer, ask them: “What is ‘home economics’?” Often, they don’t know.

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A nation’s culture resides in the hearts and in the soul of its people.

Started the day at the office, Starbucks by the window where the drive-thru is.  Only in the Peachtree City Bubble would you see a golf cart ordering at the drive-thru.


My lesson and assignment for today was with regards Culture.

A nation’s culture resides in the hearts and in the soul of its people.

– Mahatma Gandhi

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PN Super Shakes

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Sirloin Skewers



Another great way to serve beef is on a skewer. These skewers taste great accompanied by Sweet Balsamic Cherry Tomatoes or Chunky Tomato Spelt.


Carefully slide ingredients onto the skewer using lots of beef.
(In sequence this might look like: beef-cherry tomato-beef
-zucchini-beef-red onion-beef). Repeat until the beef is used
up. Preheat a non-stick frying pan on medium heat, lightly coat
with cooking spray and place the skewers into the pan. Sauté
until lightly browned on all sides, season to taste with salt and
pepper, and pair with a side. Serves 1 large or 2 small.

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Pumpkin Protein Shake – Mark Fisher


Pumpkin is the answer to your fitness prayers. It’s low in carbs, high in Vitamin A, beta-carotene, fiber and potassium. And, the same fall spices that make those high calorie/high fat/high carb recipes so delicious, also make protein pumpkin recipes so delicious. You can have your pumpkin and eat it too with this delicious pumpkin protein shake recipe!

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5 Reasons You Don’t Need a Coach

As part of my Body Type Nutrition course, I have access to a lot of interesting blogs.  This one was written by Troy Martin, 5 REASONS YOU DON’T NEED A COACH.

*Disclaimer: expect sarcasm.

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Time Bandit

Time bandits

Who isn’t busy these days? Almost everyone is feeling the pressure of an over-stuffed, demanding to-do list.

The way you use time expresses what you see as valuable and important.

You make time for your true priorities. You’re too busy for other things; didn’t have time to exercise; or rushing and “forgot” to make a healthy lunch.


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Lose fat, gain muscle with Anna -5 inches


Anna and I met earlier this year at the gym in a boot camp class that I was instructing. The class was held in the mornings on Tuesdays and Thursdays at stupid o’clock (5:00 A.M.) but Anna was always there smiling, working hard, and at the same time bubbly.

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What is a Stitch Any Way?


You’re going to do it this time. You usually hate cardio, but dammit, you’re going to get better at running so you don’t hold everyone back when you eventually cave in and do a Tough Mudder.
You lace up your Vibrams, stretch off and you’re away, but before you even get to the end of the street you feel it set in. Your side starts cramping; it’s as if something is pulling at the inside of your torso.
You’ve got a stitch, and it sucks. What the hell is it?