Tag Archives: carrie burrows

Korean Beef Recipe: Bulgogi

Korean Barbecue Beef has been a favorite dish of mine for a long time. Even so, I had no idea what Bulgogi was but I knew I didn’t like it.  That is until a friend pointed out to me, Bulgogi is marinated beef, thinly sliced, grilled on a barbecue…Korean Beef.

Lesson here: Don’t ever judge a great dish by its name.

When I was looking to see how easy it is to cook at home, I came across Seonkyoung Longest with a non-complicated recipe that looked good.

A hack here and an adjustment there and I am now fascinated with re-doing Asian dishes with a health overhaul (when needed). The nice thing about a lot of Asian dishes, is the don’t often require a lot of touch ups.

Korean Beef Recipe: Bulgogi at home.

Here is the Korean Beef Bulgogi Dish I made on Facebook Live.

Ingredients
2 cups sliced onions (I used sweet onions).
5 cloves finely chopped garlic
1 tbsp Sesame Oil
3 tbsp Liquid Coconut Aminos or light soy
2 tbsp Rice Wine Vinegar
1 tsp salt
1 tsp pepper
2 pounds thin sliced beef (I used ribeye)

Directions:
Cut the beef into 1″ strips
Mix all of the ingredients together in a large bowl.
Cover and refrigerate for 30 minutes minimum, up to 24 hours.
(In a pinch, you can use a food saver vacuum sealer bag and cut the marinating time down substantially.)

Heat your skillet to med-high and stir-fry all the ingredients until the meat has been cooked (about 5 – 8 minutes).

Serve with, riced cauliflower, zoodles, spaghetti squash and you have a killer good meal!

When you make this, tag me on Facebook and let me know how it worked out for you. I’m sure you’ll love it!!

 

Funnel Cakes: Gluten Free, Sugar Free, Paleo Funnel Cakes – AH.MAY.ZING

Funnel Cakes… Who doesn’t love  great funnel cakes?

Fried dough. ‘Nuff said.

But then, add some icing sugar, chocolate sauce, strawberries, vanilla ice cream and you have a great tasting 5 gazillion calorie dessert.

Hold on a minute….back the truck up. Who says it has to be like that. What if we could make a healthier version, that still tastes ah.may.zing!

Maybe we could make funnel cakes that are gluten free, sugar free and paleo. I wonder if this kind of magic actually exists?

Behold…
Funnel Cakes: A healthy version that is paleo friendly, gluten free and sugar free.
Healthy Funnel Cakes

Ingredients:
2 eggs
1 cup tapioca flour
2 tablespoons maple syrup (I used sugar free)
2 tablespoons avocado oil
Pinch of salt
Avocado oil or peanut oil for frying
1/4 cup sweetener

Directions:
Heat oil in a small sauce pan until it is about an inch deep (using a small sauce or fry pan will help conserve how much oil you pour in)

  • Mix 1 cup tapioca flour, eggs, syrup, 2 tablespoons avocado oil, and pinch of salt in a bowl
  • Stir until well combined
  • Next spoon the batter into a sandwich bag and once the oil is hot enough to fry, cut the tip of the sandwich bag – or use a small pitcher.
  • Drizzle the batter into the hot oil, overlapping, don’t keep it all in one spot. Make squiggles and curly cues as you drizzle)
  • Allow the underside to very lightly brown, around 1 minute, then use a fork or slotted spoon, flip the funnel cake over to brown the other side
  • Remove from the oil and place it on a paper towel lined plate
  • Take your 1/4 cup of sweetener and blend it under it turns into powder in your NutriBullet or blender.

Sprinkle with powdered sweetner, top with strawberries, blueberries….so good!

I did this on Facebook Live so you can see all the fun of me, hot oil, batter and magic white powder!
https://www.facebook.com/iamcarrieburrows/videos/10154151740557003/

Good And Bad Fats

Good and bad fats seem to confuse a lot of people. Not All Fats Are Created Equal.

Bottom line…you NEED fat in your diet, but you need the right kind of fat.

The problem is while we need fat, we get way too much of one type and not enough of the other and the food industry, once again has done its best to confuse us and keep us in track with the bad fats

In the mid 70s, government and scientific nutritional guidelines advocated for higher carb diets. Whole grains, breads, cereals…you know, all the foods that General Mills and Kellogg’s advocate for.

“High-carb, low-fat foods” became the norm.

When you take natural fats out of foods they lose their taste, so to combat no taste, sugar was added. Isn’t it funny when the obesity epidemic began, was about the same time high carb, low and no fat diets became the norm.

So what are the healthy and unhealthy fats?

Fat doesn’t make you fat, but even too much healthy fat can make slow you down.

Fat has direct impact on your blood circulation and your arteries. It’s linked to cholesterol and heart disease. Before the invention of trans fat, cholesterol and heart disease really weren’t an issue, so that is your first clue about which fat to avoid.

Here are the basics on good and bad fats.

SATURATED FAT (Mainly Healthy – too much unhealthy)

When fat became an enemy of good nutrition we were pretty much told to never eat fat that was solid at room temperature. Sorry butter, coconut oil, palm oil and a few other healthy solid fats.

Saturated fat has been linked to higher cholesterol levels but some evidence may support the foods that use solid fats are usually sugar dense as well. Pastries, deep-fried foods and doughs. Once again, sugar is in the mix.

Keep calories from saturated fat sources under 10%.

A note about room temperature…many saturated fats will turn to liquid in warm rooms.

TRANS FAT (Nothing good here at all)

This is a fat that has been transformed by the process of hydrogenation. Hydrogen is added to the fat molecules through a process involving heat and pressure. Throw in a little platinum or nickel and voila, trans fat. You want to completely avoid trans fats…these are truly the bad fats. They are also almost impossible to avoid in the North American diet.

Hydrogenation makes foods shelf stable longer. Don’t get fooled by “partially” hydrogenated…it still sucks for your health.

Processed foods.

Snack foods, such as chips, crackers, cookies, most margarine and salad dressings.

Foods made with shortening and partially hydrogenated oils.

If room temperature in your home is warm and your fats stay solid, you’re looking at trans fats.

UNSATURATED FAT (Healthy Fat)

Unsaturated fat is mostly in oils from plants. Olive, avocado. Unsaturated fat instead of saturated fat may help improve your cholesterol levels. (So does exercise).  Unsaturated fat is broken into two categories:

Monounsaturated: Avocado, nuts, some vegetable oils (as long as they aren’t hydrogenated or partially hydrogenated.

Polyunsaturated: Corn, sesame, safflower, sunflower oils, Omega 3s and Omega 6s

TOTAL FAT ON A FOOD LABEL

Total fat includes saturated, polyunsaturated, monounsaturated, and trans fat. Generally labels will break down the fats as Total Fat, Unsaturated Fat and Trans Fat…pay attention to all, but especially Trans fat.

You need to have fat in your diet for many reasons and fat is actually beneficial for removing bad fat. So don’t get worked up over “fat-free, low fat and half fat.” Pay attention more to the type of fat and where the fat comes from.

Here are my favorite healthy fat sources.


1. Avocados (and Avocado Oil)

Avocados are one of the healthiest fruits you can eat. They’re loaded with monounsaturated fats, which raise levels of good cholesterol while lowering the bad. They are also contain Vitamin E that boosts immunity and acts as an anti-aging nutrient for your skin.

I’ve replaced the use of Extra Virgin Olive Oil with Avocado Oil for cooking as its high smoke point of about 520 degrees and because it isn’t solid at room temperature, it’s a excellent to drizzle on salads or veggies.

2. Butter – Grass Fed or Ghee

Real butter from grass-fed sources is what you should reach for.

The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources.

Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded in fat-soluble vitamins A, D and E which are all vitamins best absorbed with, fat. They are great at keeping your metabolism and digestion on track.

3. Coconut Oil

I use coconut oil for everything. I cook with it, use it in protein shakes, use it on my hair, my skin and even remove make up with it!

The fatty acids in Coconut Oil improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.

Just like Olive Oil, it can be found in extra virgin meaning it hasn’t gone through a deep refining process.

4. Extra Virgin Olive Oil

You can’t talk about healthy fats without mentioning Olive Oil. But, only extra virgin olive oil is the one to choose.

Part of the reason that I’ve shifted to Avocado Oil from Olive Oil is because it’s harder to find and trust EVOO.

A lot of the top manufactures realized that no one knows the difference between extra virgin, cold pressed olive oil and processed olive oil. So, to save a buck, they processed it, which means OO goes further. Some have been sued over the practice.

It’s also not great for cooking at high temperatures, but is awesome on veggies and salads.

5. Omega-3s

Omega 3s are considered essential because your body can’t make them. There are 3 types of them with the first two being found mainly in cold water fish (salmon, tuna, sardines) and the third comes from plant sources, mainly nuts.

The best omega-3 nuts to consume are walnuts while seeds with the most significant omega-3 nutrition include chia seeds and flaxseeds. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.

Cholesterol…it’s been mentioned a few times in this email. Did you know that your body actually produces cholesterol? It’s something else that helps your bodies metabolism.

There are two types; LDL and HDL. The best way to remember how they effect your body is this;

L = Lousy
H = Happy

The best way to manage your LDL and HDL is through a healthy diet. The easiest way to change them is through…EXERCISE!

Yup…simple exercise naturally lowers LDL and raises HDL so get out and exercise people. It’s good for you!

Need an exercise to try?

Here is one of my workout videos that doesn’t require any weights, no special equipment or a gym.  Grab a bottle of water, a towel, a mat (Not needed) and just hit play.

This was a Facebook Live I did a while ago…30 minutes, great workout, anywhere, anytime.

Have an awesome day!

 

Quote Of The Day

~ Your previous failures are rarely your fault if you haven’t been given the right information. Once you’ve been given the right information you have a responsibility to yourself to never fail again.~

Join The 90 Day Weight Loss Plan…this is your EVERYTHING FIX!

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We go after it all in 90 Days!

This girl knows the difference between good and bad fats.

http://mybreakthroughacademy.com/

Cookies ‘N’ Cream Protein Sale

Cookies ‘N’ Cream Protein is an awesome tasting treat.  On its own with some ice and almond milk will make you remember eating an ice-cream sandwich…OH SOOOOO GOOD!!

It is a great way to perk up your regular boring protein smoothie or shake with a sinfully great taste. Seriously, you’ll think you’re drinking a sweet treat and not a healthy protein shake.

Cookies ‘N’ Cream Protein is also a great way to get some extra protein into your diet by adding it to other foods and meals.

How about Cookies ‘N’ Cream Overnight Oats or an Oreo Parfait. Pancakes? Yup…pancakes too.
I’ve got a free Cookies ‘N’ Cream Recipe Book for you that you can download right here…

BUT….

What good is a recipe book without the Cookies ‘N’ Cream Protein to go with it??
I’ve got you covered…and for a VERY LIMITED TIME, you can get the awesome taste of Cookies ‘N’ Cream Protein on sale for as little as $15.00 per pound!!

And I’m not talking a crappy, bulk cake mix protein that you can find in some places….

We’re talking about HIGH QUALITY, NUTRIENT PACKED, GREAT TASTING PROTEIN POWDER!!

Protein is so important to your good health, but we don’t always eat enough of the high quality protein our bodies need. That’s when a supplementation is a great choice and Cookies ‘N’ Cream Protein by Carrie Burrows (that’s me) is an awesome choice.

Get Yours NOW for as little as $15.00 per pound!! <- CLICK HERE TO ORDER

Cookies 'N' Cream Protein On Sale Now by Dr. Carrie Burrows.

If Everyone Knew This, No One Would Be Fat

Here is my question to you, please feel free to answer it or leave a comment below.

If you stayed at your current weight, would you be happy?

Could you go through the next 30,40, 50 years in the shape and weight you are right now and be happy?

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Some people might think and tell you that your physical appearance should not be tied to your happiness or state of mind, I say they’re wrong.

So many people are consumed…yes, consumed, with unhappy thoughts because they’re over weight and out of shape. They live in a constant world of darkness with outward smiles and inward pain.

Before you start telling me I’m wrong or having an argument with the words you’re reading, let me say…I’m speaking from first-hand experience.

When I was at my heaviest (225lbs + ) there were days that all I could think about was how much happier I would be if I could just lose weight. Then there were days that all I could think about was which decadent food I would eat next. Often while I was eating mouth watering, fat filled, calorie packed garbage.

It was a vicious cycle and I am still tormented by it today.

I know I am happier now for a few reasons. Being over weight is not an all consuming thought. I am able to be active and do activities that I never dreamed of doing before. I am happier now because I don’t beat myself up meal after meal, which is exhausting. I don’t shy away from mirrors. I don’t hide my body in baggy, bulky clothes.

If you aren’t willing to make some sacrifices then you need to make peace that you are where you are and your weight will not change, but it will probably get worse. That’s just the way the aging cycle works.

In fact, and this is not to fear monger but to open your eyes…your weight will go up. Getting older and not being active means you slow down. Your hormones are involved (menopause) your metabolism slows to a grinding halt, add in stress and you have a recipe for obesity.

What will your life look like in a year, 2 years or 5 years if you continue to do nothing?

What will you feel like in a year, 2 years or 5 years if you continue to gain weight?

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I guarantee…I mean I guarantee that if you start to put focus on your health you will feel better, you will stop feeling fat, ugly and miserable. Today is your day. Monday is the start of a new week…you get to start doing something-anything that will help you get into shape.

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If you do nothing and keep doing nothing you will be unhappy…plain and simple.

The emotional side of being overweight is so mentally taxing but aside from that you are taking years off of your life…which is a fact. Why would you want to do that?

Today is your day. Today is the day that you will make healthy choices and do some real physical activity.

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I said in the subject line…if everyone knew this, no one would be fat.

If they knew what?

Losing weight isn’t a chore. It isn’t depriving yourself. It isn’t avoiding great food. It isn’t as hard as you think.

Losing weight is freeing. It is opening yourself up to new possibilities. It is getting more out of life. It is extending your life. It is taking pride in yourself and honoring God. He didn’t make any junk, but that doesn’t mean He’s good with you looking junky either.

Here’s what you need to do.

Stop being OK with where you are and do something about it. Make a change.

Start by going joining this weight loss program; My Breakthrough Academy – 30 Day Weight Loss Challenge.
We have a great community that are all going through the journey of change and becoming healthier and loving fitness.

100% support, 100% effective, 100% result oriented.

Meal plans, exercise videos, cooking videos, motivation, support and for a price that is incredible value.

If everyone joined the MBA – 30 Day Weight Loss Challenge, no one would be fat.
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Meals On The Run

MOTR cover lo res

 

As a nutritionist, trainer, coach, and Mom, I can tell you that food is one of the biggest hurdles people have.

  • What to eat?
  • How to prepare it?
  • When do I eat?
  • Do I need to eat after my run?
  • What do I eat after my run?

The “healthy food” world is confusing. What works for one person doesn’t always work for you. Add into the mix allergies, reactions, discomfort, sensitivities…it can be tough to know what foods help and what foods might hurt your performance and your general well-being.

Runners are a unique group of athletes. Runners are dedicated to their training schedule. We will drag ourselves out of bed at 4am to get our run in. We will show up early on a Saturday morning to get our long run of the week completed, without excuses! But many of us will skimp on proper fuel.

Long gone are the days of carb loading and just refueling with wasteful carbs with little or no nutrient value.

Today’s runner needs to be smart when it comes to nutrition. If you are investing your time, effort and money into the sport of running, food/nutrition needs to be high on your list.

Fuel well / Feel well!!

I guarantee if you start eating better, you will be a better runner. Your body is craving real food, real fuel. It’s the same analogy of putting sugar in the gas tank of a car…it is going to die.

I was able to get a copy of Runner’s World, “Meals on the Run” new cookbook. It’s a 30 minutes or less cookbook designed by runners for runners–they understand #TheStruggleIsReal.

Meals on the Run separates recipes into categories so you dont have to over think the how, what, when, where and why. Pre-run nutrition, mid run fuel and post run recovery. It goes one step further, it breaks down recipes to show if they are gluten-free, vegetarian, good for hydration, etc.

Even something as simple as stocking your pantry is included in this book!! There are incredible ideas just from knowing what to have on hand.

The Fast Runners Kitchen, Meals on The Run

Every part of your day is covered with a fast and healthy recipe. Breakfast, snacks, smoothies, lunch/dinner, salad dressings <- (which I am always on the hunt for!)

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There is even a “kitchen sink” pizza recipe!! Who doesn’t LOVE PIZZA!?!?!?

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I’m a visual girl, so all of the recipe photos spoke directly to me! It gives me a better idea of what I’m making is supposed to look like.

Real food recipes are broken down in an easy step-by-step way to make it easy for every runner to prepare healthy meals.

As a mom of 3, I can very easily get into a “What to make tonight” rut. We have the same rotation of meals so this was great to have easy and fast recipes to turn to mix up the routine and keep everyone happy.  Cooking is like weight loss, if it is too complicated people tend to give up or just not try.

If your body is well nourished you will have better runs, reduce the risk of injuries and disease, have a better feeling of wellness and energy and who doesn’t want that????

Meals on the Run is my new go to recipe book. I’m looking forward to cooking my way through this book (see what I did there). I’ll be posting recipes and pics of what I make.

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I will leave you with this final thought… you cannot out train a bad diet.

If you want to be a better runner/athlete you need to do your work in the kitchen as well! If you take that part of your work out seriously, it make the rest of your workout seriously better!

 

You can pick up a copy of the book on Amazon

Disclaimer: I was sent a copy of Meals on The Run to review but I was not asked to write a public review. I’m writing this review because it is a fantastic recipe/cook book that I’m recommending that runners get a copy of. It is designed by runners, for runners.

 

National Honesty Day

So this is a “thing” thanks Facebook for keeping me up to date!

So here is my “Let’s get honest” post.

Gut Check Time.

How much is patting you on the back vs kicking you in the butt helping?

I want to encourage you – I want to help you face your fears.
It’s a disservice by not being hard on you.
Let’s be honest, you’re expecting more than what you put into it.
If you want results you have to work hard…set yourself to another, a higher standard.
Yes you are going to have to sacrifice, face fears but its worth it.
Be honest with yourself. What is your strategy?
Fail to plan…plan to fail?
We all want the “Do less and get more”  -that is not how the world works!
What are you prepared to do to see results?
Stop being mediocre, stop treading water.
If I moved in with you for 10 days I guarantee your life would change.
Get serious today.
Be hot or be cold – don’t be in between…its painful.
“I care” and “atta girl / atta boy” is ok, but most of the time you can do better.
This is your wake up call!!!
Stop wasting time.
Stop making excuses.
Distractions of life happen and they wont ever stop, but if you give up, that’s on you.
I want you to decide to be great – you have been around long enough to know what to do – make it happen
Decide to be great NOW.

Suck it up buttercup. Fight the weight loss battle and win!