dad fitness cookbook

7/31/2019 Dad Fitness Cookbook

1/34


2/34

Copyright 2009 DadFitness.com. All Rights Reserved.

IMPORTANT

This ebook is sold subject to the condition that it shall not, by way of trade or otherwise, be

lent, resold, hired out or otherwise circulated without the authors prior written consent in any

form of binding or cover. No part of this workbook may be reproduced by any process, nor

may it be stored in a retrieval system, transmitted or otherwise copied for public or private use

without the written permission of the author. Although the author has made every reasonable

attempt to achieve complete accuracy of the content in this ebook, they assume no

responsibility for errors or omissions. Use the information in this ebook as you see fit, and at

your own risk. Any trademarks, service marks, product names or named features are assumed

to be the property of their respective owners, and are used only for reference. There is no

implied endorsement if we use one of these terms.


3/34

1

Table of Contents

Introduction .......................................................................................................................... 2

Manly Meals In Minutes .......................................................................................................... 2

Savory Seafood Penne ........................................................................................................... 2

Mini Pizzas .............................................................................................................................. 3

The Perfect Burger ................................................................................................................. 4

Enchiladas .............................................................................................................................. 5

Healthy Homemade Enchilada Sauce ..................................................................................... 6

Fit and Fast Chicken Oven Stir Fry ......................................................................................... 7

Dad Fitness Oven Baked Fish & Chips ................................................................................... 8

Moose Sausage Stir Fry .......................................................................................................... 9

Dad Fitness Chicken Soup .....................................................................................................10

The Gut-Busting Philly Cheese Steak Sandwich ....................................................................11

Lose Fat By Eating Chicken Wings ........................................................................................12

Mmmm Steak... .................................................................................................................. 15

New York Striploin Steak with Avocado Salad ......................................................................15

Dad Fitness Pizza ..................................................................................................................17

Meatballs for Meatheads ......................................................................................................18

Healthy Takeout ................................................................................................................. 19

Crockpot Chicken And Caribou Paella ..................................................................................20

Healthy Food Ideas to Stay Fit ........................................................................................... 21

The Worlds Tastiest Sandwich ...............................................................................................23

Healthy Snack for Mom and Dad ........................................................................................ 24

Thai Chili Spice Shrimp..........................................................................................................24

5 Foods Men Should Be Eating .......................................................................................... 25

Eat Fat To Get Fit ............................................................................................................... 26

BBQ Wild Salmon ..................................................................................................................26

Stuffed Peppers ....................................................................................................................27

Grilled Garlic-Stuffed Steaks .................................................................................................28

Goulash For Guys ..................................................................................................................29

The Ultimate Beer Can Chicken ............................................................................................30
http://www.dadfitness.com/


4/34

2

Introduction

Manly Meals In MinutesI consider myself a busy

dad as well as a manly

man as I like hunting and

fishing, cooking meat over

an open flame, lifting

heavy weights and

watching sports and Food

Network's Giada De

Laurentiis for more than

her recipes.

But eating junk like Hungry Man microwaved

dinners and sporting a big belly don't make

you more of a man.

It actually makes you LESS of a man as eating

processed "Franken-Foods" from microwaved

plastics and carrying around excess belly fat

creates more estrogen in your body not

testosterone.

Can you say man-boobs?

Well, you are a Hungry Man

no more, as all the easy

recipes in the Manly Meals

cookbook also makes for

great leftovers so you can

have healthy meals to bring

to work or to refuel after

your Dad Fitness workouts.

I find Pyrex glassware great for storing and

reheating leftover meals.

So if you love to eat, it's time you learned to

love to cook.

If you want to get REAL results from your

workouts then you have to starting eating REAL.

Try to stay away from foods that are processed

or out of a box or package. When you are

shopping for groceries just imagine your

grandmother is there with you and if it's a food

that she would recognize you can throw it in the

cart.

It's all about PROGRESS not PERFECTION. Aslong as you are eating real food 90% the time

such as lean meats, beans, nuts, fruits and

veggies and doing your intense Dad Fitness

workouts, YOU will see RESULTS.

Alright, I hope you`re hungry, because if you are

not, you will be after looking at these tasty

recipes!

So move on over Chef Boyardee...dad is taking

over...

It's time for some hearty and healthy meals you

can feel good about serving you and your

family...(Puffy white chef hat is optional).

Sean Barker, C.P.T.

Author Dadfitness.com

This will INCREASEyour Testosterone.

This will DECREASEyour Testosterone.


5/34

2

Savory Seafood Penne

A healthy meal in minutes for you and your family that will fill you up without filling you

out!

INGREDIENTS

1 box of whole wheat penne pasta 2 bags of frozen cooked shrimp 1 small cub of garlic goat cheese crumbled 3 cups of baby spinach 2 tomatoes chopped 2 tsp walnuts chopped 3 tsp of ready-made

pesto

DIRECTIONS

1. Defrost shrimp under running water for 5 mins2. Cook pasta according to directions3. Transfer pasta to large bowl, add shrimp, cheese, spinach, tomato, walnuts and pesto4. Stir well to combined ingredients


6/34

3

Mini Pizzas

One thing I like to do when people say they can't eathealthy foodthat actually tastes

good, is well...prove them wrong.

I then start by asking them what they normally eat

during the day.

Pizza and burgers seem to be some family favorites.

Then I show them how to make the same unhealthy

foods healthy. Or if I am really in the mood I will

cook it for them, which really wins them over.

For you busy dads who has kids old enough to eat

solid foods, these will be a hit in your house.The best part is they only take about 10 minutes to

make!

Just take whole wheat tortilla shell, spoon on some

tomato sauce, add some cooked extra lean ground

beef or chicken, add some veggies and a little low

fat cheese and bake for 10 mins at 400F.
http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/


7/34

4

The Perfect Burger

Here is a simple recipe to avoid the artery clogging fast food burger and make your ownPerfect Burger that's tastes great without the burger belly!

INGREDIENTS

1 pounds extra-lean ground beef Vegetable oil, for grates 4 whole wheat hamburger buns, split and lightly

grilled or toasted

Lettuce, tomato, onion, or other toppings, asdesired

DIRECTIONS

1. Evenly divide meat into 4 portions. With a light touch, gently form each one into a ball,then shape into a 3/4-inch-thick patty. With thumb, make a -inch-deep indentation in the

center of each (this prevents burgers from getting rounded tops during grilling). Transfer

to a plate; cover with plastic wrap, and refrigerate until ready to cook, up to 1 day.

2. Heat grill to high (it should be difficult to hold your hand above the grates). Moisten afolded paper towel with vegetable oil; grasp with tongs, and quickly wipe over the grates.

3. Generously season patties on both sides with salt and pepper. Place patties on grill; cover,and cook to desired doneness, 2 to 4 minutes per side for medium-rare. Serve burgers on

buns with desired toppings.


8/34

5

Enchiladas

On today's Dad Fitness Menu is Enchiladas. Made with wholesome and healthy ingredients that

will rival any artery popping Enchiladas at your local Chilis, Fridays, Tuesdays or whatever they callsome of these restaurants these days!

You can feel good about feeding your family REAL food that everyone will love and will keep you

burning off that belly fat with your workouts.

Just be sure to keep the portions under control and have one Enchilada with a side salad.

That's the SECRET to eating good food and staying fit!

INGREDIENTS

1 pound extra lean ground beef 1 small onion, chopped 6 whole wheat tortillas 2 cups low fat shredded cheese 1 (2.25 ounce) can sliced black olives, drained 1 can of black beans

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). In a medium skillet over medium highheat, cook the ground beef and onion until beef is evenly browned and onion is tender.

2. Prepare the enchilada sauce according to directions overleaf.

Feel free to add some diced bell peppers or chopped spinach if you want to increase the

nutritional value. Your kids will never know;-) I was all out so I used what I had.
http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/


9/34

6

Healthy Homemade Enchilada Sauce

INGREDIENTS

2 tablespoons olive oil 2 tablespoons whole wheat flour 2 tablespoons chili powder teaspoon ground cumin 1 cup tomato sauce 2 cups water teaspoon garlic powder

DIRECTIONS

1. Heat oil in large 2-quart saucepan; stir in flour and chili powder cookfor 1 minute. Add remaining ingredients bring to a boil and simmer

for about 10 minutes.

2. Pour cup of the sauce into the bottom of a 9x13 inch baking dish.3. On each flour tortilla, place an equal portion of the ground beef

mixture and about 1 ounce of Cheddar cheese, reserving at least

cup of cheese.

4. Then tightly roll the tortillas and place seam side down in the bakingdish.

5. Pour the remaining sauce over the top of the enchiladas and sprinklewith the remaining cheese and olives.

6. Bake in a preheated oven for 20 minutes, or until the sauce is bubblyand cheese is thoroughly melted.


10/34

7

Fit and Fast Chicken Oven Stir Fry

Boneless, skinless, chicken breasts are a great source of high quality protein. Try to choose thegrain fed brands if possible, as the stuff they feed chickens these days well... you just don'twant to know!

Frozen mixed veggies come in many varieties, are full of nutrients, fiber and antioxidants andare easy to prepare.

INGREDIENTS

1 bag of mixed frozen veggies 1 lb. boneless skinless chicken breasts, cut into

strips

1 pkt. SHAKE 'N BAKE Classic Herb & ParmesanCrusted Seasoned Coating Mix

DIRECTIONS

1. PREHEAT oven to 400F. Spread vegetables into shallow baking pan lined with parchmentpaper.

2. COAT chicken with mix as directed on package; place evenly over vegetables. Sprinklewith any remaining coating mix.

3. BAKE 20 min. or until chicken is cooked through. Spoon veggies onto serving plate; topwith the chicken mixture.


11/34

8

Dad Fitness Oven Baked Fish & Chips

INGREDIENTS

1 pkg. (400g) frozen whitefish (Do not thaw.) Iused cod fillets.

1 env. SHAKE'N BAKE Fish Crispy OriginalCoating Mix

1 sweet potato cut into wedges, tossed in oliveoil and spices

DIRECTIONS

1. PREHEAT oven to 450F. Lightly moisten block of frozen fish with water. Add to shakerbag with coating mix; close bag and shake until evenly coated.

2. PLACE on ungreased baking sheet; surround with potatoes.3. BAKE 20 min. or until fish flakes easily with fork.I then took things a step further and created my own tartar sauce.

cup of plain yogurt 1 tsp of lemon juice t tsp capers Dash if dill week, salt, pepper Fresh parsley Mix up in bowl and drop a spoonful over fish


12/34

9

Moose Sausage Stir Fry

You can't beat wild meat for a lean high quality protein source that is naturally grass-fed therefore

containing high amounts of omega 3 fats, opposed to most grocery store beef which is grain-fedand fattened up in large scale feedlots and pumped full of hormones and antibiotics.

Cows are not meant to eat corn, they are meant to eat grass!

If you can get access to wild meat such as venison, bison, buffalo, caribou or moose get some and

you will never want to switch back to supermarket beef.

INGREDIENTS

4 moose sausages (or any lean beef or turkeysausages)

1 yellow bell pepper 1 onion Sun dried tomatoes Mushrooms Garlic, salt and pepper

DIRECTIONS

1.

Fry up the sausages first, cut them up and set aside.2. Then stir-fry the veggies and add the sausages back in for 10 min.


13/34

10

Dad Fitness Chicken Soup

INGREDIENTS

Two boneless chicken breasts 4 or 5 stalks of celery Baby carrots Small onion Can of crushed tomatoes (I like the Almers Chilli

or Italian type)

Cup of brown rice Cup of whole wheat macaroni noodles Either a carton or two of chicken broth OR a

package of Lipton Chicken noodle soup mix

Savory, oregano, salt and pepper

DIRECTIONS

1. First, chop up the chicken into really small cubes and fry it up in the bottom of a big potwith the onions, olive oil and sometimes a little butter.

2. When the chicken is done, scoop it into a bowl while leaving as much juice -oil on thebottom of the pot. Then put all the veggies (onion, celery and carrots - finely chopped) in

the pot and cook them until they are soft (you might have to add some more oil, or even alittle water to help steam and soften the veggies).

3. Once the veggies are done put the chicken back in the pot with the veggies and cook -toss it for another couple of minutes, adding salt and pepper. Once you're sure everything

is cooked, add the chicken broth (or lipton soup mix and water) to the pot. I like to use two

cartons of chicken broth instead of the lipton soup mix, but both taste good.

4. Once everything is boiling add the tomatoes... rice and noodles and keep it boiling -simmering. Also add the savory and oregano... more salt and pepper to taste.

5. After 20-30 minutes the rice and noodles will be cooked and you a have a great pot ofsoup. You might definitely have to add water... probably lots of it... cuz the rice andnoodles absorb a lot. If you do add lots of water, keep tasting to see if you need more salt

- oregano, etc.


14/34

11

The Gut-Busting Philly Cheese Steak Sandwich

This man-size sandwich packs just a fraction of the fat and calories found in its traditional

counterpart.

INGREDIENTS

2 tsp extra-virgin olive oil 1 medium onion, sliced 8 oz mushrooms, sliced 1 red or green bell pepper, sliced 2 tbsp minced Fresh oregano, or 2 tsp dried tsp freshly ground black pepper 1 lb sirloin steak, trimmed and thinly sliced tsp salt 1 tbsp all-purpose flour cup sliced hot banana peppers (optional) cup reduced-sodium chicken broth 3 oz thinly sliced reduced-fat provolone cheese 4 whole-wheat buns, split and toasted

DIRECTIONS

1. Heat oil in a large nonstick skillet over medium-high heat. Add onions and stir until brown,2-3 minutes. Add mushrooms, bell peppers, oregano, and black pepper and stir until the

vegetables are soft, about 7 minutes.

2. Add sirloin and salt and cook, stirring, until the beef is just cooked through, about 4minutes.

3. Reduce heat to low; sprinkle the vegetables and beef with flour; stir to coat. Stir in bananapeppers (optional) and broth; bring to a simmer. Remove from the heat, lay cheese slices

on top of the vegetables and beef, cover, and let stand until melted, 1-2 minutes.

4. Divide into 4 portions with a spatula, leaving the melted-cheese layer on top. Scoop aportion onto each toasted bun and serve immediately.
http://dadfitnessworkouts.blogspot.com/2008/11/gut-busting-philly-cheese-steak.htmlhttp://www.dadfitness.com/http://dadfitnessworkouts.blogspot.com/2008/11/gut-busting-philly-cheese-steak.html


15/34

12

Lose Fat By Eating Chicken Wings

These are a healthy alternative to those artery clogging chicken wings you get at your local pub.

OTHER REQUIREMENTS:

Medium sized sauce pan, frying pan,

1 gallon zip lock bag, bowl

INGREDIENTS

2 chicken breasts 1 pk of Fish Crisp coating (anything like shake and

bake will do, even whole wheat breadcrumbs)

2 lbs boneless chicken breasts or tenderloins 2 cups Frank's Red Hot Sauce cup butter Grape seed oil (coat bottom of skillet) 1 egg

cup milk

DIRECTIONS

1. I use chicken tenderloins for this recipe because they come the perfect size. If using bonelessbreasts cut into thirds. No matter what you're using, make sure the chicken is well thawed.

2. Crack the egg into a bowl and mix them to an even consistency. Soak the chicken pieces inthe egg and milk for about ten minutes.

3. Put the coating and into a 1 gallon zip lock bag and mix them together, then put all thechicken into the bag. Close the bag blowing as much air into the bag as possible. Shake

the bag until all the chicken is coated in the coating mixture and pour into a bowl.

4. Pour about a half inch of oil into a frying pan letting it sit until it's nice and hot. I usuallyturn the element on med/high and it takes about 5 minutes to get up to temperature.

5. With tongs, place four or five pieces of chicken into the oil at a time, browning each side. Itusually takes about four minutes per piece, per side.

6. After each piece is finished frying, set aside on napkins to cool and the excess oil can beabsorbed.

7. In a medium sized saucepan, melt the butter. When the butter is melted, pour in theFrank's Red Hot Sauce. This recipe is for a medium spice but you can change that by

adjusting the amount of Hot Sauce.

8. Toss cooked chicken in bowl with sauce mixture.


16/34

13

Snow Storm Soup

It's a mix between soup and chili!

Another hot and hearty meal Dad Fitness style that your

family will love on those stormy winter days.

Get your kids involved in the kitchen when it's too stormy

for them to get outside. Crock Pots are great for this as

there is no risk for little hands to be around hot burners or

stoves.

Always add your ingredients to the cold crock pot, then

throw on the lid and turn it on your desired setting.

DIRECTIONS

1. Fry up a pack of lean ground turkey in grapseed oil with 1 onion.2. Chop up 2 sticks of celery and some baby carrots.3. Add two cans of Alymer Chili style crushed tomatoes, 1 can of Campbells tomato soup, 1

cup of whole wheat elbow macaroni and 1 can of kidney beans to the crockpot.

4. Add the cooked turkey and veggies to the crockpot.5. Throw in a dash of sea salt, ground pepper, red pepper flakes, oregano and basil.6. Then add 1 cup of water.7. Mix it up and let cook on low for 4 hours. Supper will be ready and waiting when you get

home from work!


17/34

14

Tasty Turkey Burgers

Whip these up as a healthy alternative to regular burgers and your kids will love them!INGREDIENTS

1 pack of lean ground turkey 1 tsp of savory spice (I think this is a

Newfoundland spice)

Whole wheat bread crumbs 1 omega 3 egg Sea salt and black pepper

DIRECTIONS

1. Mix it all in a bowl to make 4 burgers, add to heated pan coated in grapeseed oil untilcooked through (cooking them in grapeseed oil is good as it's a healthy oil good for frying

and it smells like fried chicken when you cook with it!).

2. Place on toasted whole wheat buns topped with baby spinach, tomatoes, sauteed onions,whole grain Dijon mustard and salsa.

For dessert a little treat of dark chocolate packed full of antioxidants.

Yes this chocolate is actually good for you! Try to get the stuff that is atleast 70-80% cacoa, which gives you the health benefits.

Don't confuse this with milk chocolate! That is pure junk.


18/34

15

Mmmm Steak...

Mmmmm Steak... Homer Simpson moment:

Marge: Homer, I have to go out to pick up something for dinner.

Homer: (hopeful) Steak?

Marge: Hmmm, money's too tight for steak.

Homer: (even more hopeful) Steak??

Marge: Eh...sure. "Steak."

Ahh, the simplicity of throwing meat on the grill.

New York Striploin Steak with Avocado Salad

For all you busy dads, don't get caught up in complicated

recipes if you try to do some of the cooking. Even for you

dads who stay away from the kitchen the backyard bbq is

usually man's territory.

It's in our DNA to cook meat over an open flame!

Thats why the Dad Fitness Lifestyle System has simple,manly foods that will get you lean without having to eat like

a bird. You can enjoy backyard BBQs and still eat good

satisfying food.

Wanna eat like this and still lose fat?

Click Here ==>Dad Fitness Lifestyle System

Give your wife a break and serve up something super easy. You can't go wrong just pick a lean

protein, like beef, chicken or pork, some sea salt and freshly ground pepper and throw it over a

hot grill.

Serve with a side salad instead of a high carb baked potato or fatty French fries.

Plus there is no kitchen mess of pot and pans to clean-up afterwards. Gotta love that!
http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/


19/34

16

Here are some tips to becoming the king of the grill:

1. Crank up the heat. Make sure you let your grill reach its maximum temperature. It mighttake a little longer in January, so light it up, close the lid and wait until the thermometer

hits its max, usually around 500 degrees.

2. Grease your grill. To prevent sticking, oil your grill with some canola oil dabbed on apaper towel or spray your grill with Pam BEFORE you light up. You dont want a mushroom

cloud of flames coming from your backyard!

3. To grill the perfect steak to medium rare and get those awesome grill marks: Placeyour steak on a hot oiled grill pointing in a 2 oclock direction for 2 minutes, then lift and

turn to opposite angle of 10 o clock for another 2 minutes. Then FLIP the steak and repeat

the same, 2 minutes, rotate, 2 more minutes. Make sure to keep the lid closed when not

flipping the meat.

4.

Dont cut into the steak to see if its done, this will let out the juices and dry out the meat.5. Let the steak sit for five minutes after removing it from the grill. This will allow the meat

to absorb its own juices.

Follow these 5 simple steps and your steak will cook perfectly every time.

Make sure to take advantage of the large cooking surface and fill it up with chicken breasts, kabobs

and lean burgers so you have awesome meals for the next few days for you and your family.

For an extra juicy steak here is a simple marinade that you can whip up:

Steak Marinade

INGREDIENTS

1 cup olive oil cup soy sauce 1/3 cup red wine vinegar cup fresh lemon juice 3 tablespoons Worcestershire sauce 1 tablespoon freshly ground black pepper 2 tablespoons Dijon-style prepared mustard 1 onion, sliced 2 cloves garlic, minced

DIRECTIONS

In a medium bowl, combine the oil,

soy sauce, vinegar, lemon juice,

Worcestershire sauce, ground black

pepper, mustard, onion, and garlic.

Mix together well, and use to

marinate your favorite meat.

Now get grilling!


20/34


21/34

18

Meatballs for Meatheads

Hot and Spicy Meatballs with a spinach salad.INGREDIENTS

1 pound ground beef 3/4 cup whole wheat bread crumbs 1 tsp of ground flaxseed 2 teaspoons dried Italian seasoning 2 cloves garlic, minced 1 small finely chopped onion 2 tablespoons chopped fresh parsley 2 tablespoons grated Parmesan cheese 1 omega 3egg, beaten 1 tablespoon extra-virgin olive oil 1 pinch salt and pepper to taste cup of hot and spicy Ketchup cup of bbq sauce

DIRECTIONS

1. Preheat the oven to 350 degrees F (175 degrees C).2. In a medium bowl, gently mix by hand the ground beef, bread crumbs, Italian seasoning,

garlic, parsley, Parmesan cheese, and egg. Shape into 12 meatballs, and place in a baking

dish.

3. Bake for 15 to 20 minutes in the preheated oven, or until cooked through.4. Add sauce and stir and bake for additional 10-15 min.


22/34

19

Healthy Takeout

You probably heard this quote before " If you fail to

plan, you plan to fail" right?

Well, I agree with this 100%. If you want to lose that

dangerous heart attack fat hanging from your belly you

need to plan your Dad Fitness workouts and you also

need to plan and prepare your Dad Fitness meals.

Just winging it and grabbing whatever food is most

convenient is probably what got you overweight in the

first place.

But, "I don't have the time!". Hey, I hear you loud and clear, we busy dads don't have the luxury tospend all day in the gym or in the kitchen.

That's why when you begin living the Dad Fitness lifestyle you get lots of great meal ideas like this

one and only workout 3 times a week!. We all have those crazy hectic days when we can't get to

eat what we planned to eat. So most people get home from work, and order in for you and your

family.

Typical takeout junk like greasy pizza and fatty Chinese

food will do nothing to help you or your family in your

quest to live a long healthy life and look good in the

process.

So here is a quick meal you can pick-up on the way

home from work when you are stuck for a quick healthy

dinner for you and the kids.

Pre-Cooked Rotisserie Chicken from your local

supermarket (just don't eat the skin).

Throw together a quick garden salad with veggies with some feta cheese and olive oil sprinkled on

top.

Voila! A healthy dinner idea for you busy dads on those busy days.

These chickens are also great to have for leftovers the next day at work or other healthy chicken

recipes during the week.
http://www.dadfitness.com/http://ww.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://ww.dadfitness.com/http://www.dadfitness.com/


23/34

20

Crockpot Chicken And Caribou Paella

I love getting local wild meat as its leaner and a lot higher in omega 3's because the animals get to

graze in the wild and eat what nature intended them to eat, grass.Unfortunately most supermarket meat is from cows stuffed full of drugs and corn. Not good for

the cow, and not good for us! I took a well know Spanish dish and gave it some Labrador flavor!

INGREDIENTS

2 chicken breasts Grapeseed oil to coat both pans 6 caribou sausages, cut up in pieces ( or you can use

turkey sausage)

1 large onion, sliced 2 cloves garlic, minced A dash of oregano, sea salt and black pepper

half a box reduced-sodium organic chicken broth

c. water 1 can of crushed tomatoes 1 orange bell peppers, cut into very thin bite-size strips 1 c. frozen corn 1 potato cubed 1 bag of instant brown rice

DIRECTIONS

1. In a large skillet brown chicken pieces, in other panbrown sausage.

2. In a 5 quart crock pot place chicken pieces, sausage, andonion. Sprinkle with spices Pour broth and water over

all. Add the tomatoes, sweet peppers, corn and potato

3. Cover; cook on low-heat setting for 7 to 8 hours or onhigh-heat setting for 3 to 4 hours. , Serve over the hot

rice.

Another great meal made at home that can keep you and

your family full while living afit and healthy lifestyle.
http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/


24/34


25/34

22

2. Earn Your Carbs

You need carbohydrates for energy right? Yes, but are you consuming more energy in the form of

carbs than you are burning up? Here is a simple and easy way to manage your carb intake: Only

eat starchy carbs during the 2 hours after your workout.

During this time your body will use the carbs to replenish your muscles energy stores and they

won't be stored as bodyfat. Starchy carbs are the pasta, potatoes, rice, oatmeals, breads and

cereals. Even when you do eat these post-workout, make sure you choose the whole grain and

whole wheat varieties. The rest of the day eat fruit or veggies as your carb source.

3. Eat Breakfast For Dinner

So you already had dinner for breakfast. It only makes sense to have your normal breakfast for

dinner. Keep remembering to do the opposite of what is the norm. Most people's diets are

backwards; they eat a small breakfast, if at all, then a medium lunch and top the day off with a

large dinner.

To achieve a lean body you need to have a large breakfast, a medium lunch and a small dinner.

This coincides with most people's activity levels, making sure calories are being used as fuel and

not stored as fat. So for dinner an omelet with mixed veggies is a great choice to end the day

towards leaner abs.

Well, there you go. When you feel overwhelmed with information on finally getting rid of that belly

fat or you feel your current weight loss efforts are getting you nowhere. Use these tips to keep

you on track to lifelong fitness and to achieving those Awesome Abs.


26/34

23

The Worlds Tastiest Sandwich

If your goal isFAT LOSShave one serving which is one slice. If your goal isBUILDING MUSCLE

have 2 servings or two slices. INGREDIENTS Cut off 2 slices of Fresh Multigrain Bread from

local Bakery

Drizzle with olive oil Handful of spinach 2 slices of Deli Turkey Breast per slice of bread Half a red bell pepper sliced

Sundried Tomatoes Sprinkle of cheese Sprinkle of oregano

DIRECTIONS

Place on baking sheet and broil until cheese is

browned 5-10 mins.

Power Breakfast CasseroleThis is tasty and nutritious, just mix up 8 omega 3 eggs, a

couple potatoes, mushrooms, onions, spinach and

cheese layered and baked in the oven for 45 mins.
http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/http://www.dadfitness.com/


27/34

24

Healthy Snack for Mom and Dad

Thai Chili Spice ShrimpInstead of munching on chips or buttery popcorn during

movie night, give this tasty treat a try.

It's high in protein and tastes awesome!

DIRECTIONS

1. Thaw out a bag of frozen shrimp.2. Toss in a hot pan with olive oil.3. A few chopped scallions.4. 1 clove of garlic5. A drop (I mean a drop!) of hot tai chili sauce6. Juice of 1 squeezed lime7. Sprinkle a mixture of spices over shrimp,8. I used roasted garlic and pepper spice

Parsley Salt Pepper Chili powder

Serve with appetizer toothpicks and your all set for a healthy movie snack!


28/34

25

5 Foods Men Should Be Eating

These 5 foods will make sure you are on your way to living a long and

healthy life so you can be the strong dad you need to be to keep up withyour family.

1. Tomatoes - This plump red FRUIT provides a powerful punch for men

especially. Yes, it is a fruit, not a vegetable. If it has seeds, its considered a

fruit. You might of heard of the powerful nutrient in tomatoes called

lycopene. Lycopene has been show to be beneficial in preventing

prostate cancer in men. To absorb this wonderful nutrient the tomatoes

need to be broken down such as tomato sauce and tomato juice.

2. Oysters - Don't pass on these slimy sea mollusks just yet. Oysters are

a high quality protein source which is great for building lean muscle. They also provide heart

healthy omega 3's as well as another prized nutrient that every man should have in their diet.

Oysters have been known for centuries as a libido enhancer. This is mainly from the high

concentration of Zinc. Most men today are shown to be deficient in this vital nutrient. It aids in

testosterone production which gives us men strength and energy in the gym as well as in the

bedroom.

3. Brazil Nuts - Nuts are a great nutrient dense snack full of fiber, healthy fats and even protein.

Brazil nuts especially are high in selenium. Brazil nuts may contain as much as 544 micrograms of

selenium per ounce. Just one Brazil nut will give you your recommended daily allowance of the

selenium. This mineral is crucial in antioxidant production in your body to fight off disease.

4. Broccoli - We all hear how good this green cruciferous vegetables is for us. But most men

don't really know how beneficial broccoli really is for our health and longevity. More and more

evidence is mounting showing the anti-cancer benefits in this super food. Look at broccoli as

"nature's brooms" as they are high in fiber, vitamins, minerals and antioxidants that clean your

arteries and keep your cells strong and healthy throughout your body.

5. Flaxseed - This little seed is loaded with nutrients. A lot of people know flaxseeds are a good

source of healthy fats and fiber. But the mistake they make is eating the seeds whole. For your

body to absorb the fats, flaxseeds need to be ground before they are eaten. A coffee grinder is

great for this or you can buy organic milled flaxseed. Ground flaxseed is great to add to cereal,

oatmeal, burgers, meatballs, shakes and stews. Store ground flaxseeds in the fridge to prevent

oxidation of the healthy fats. With all the talk on plastics in our environment and the

phytoestrogens they mimic, lignans in flaxseeds help the body get rid of these toxic compounds.

There you have it, The Top 5 Foods For Men that you may not be eating but should...

By: Sean Barker, CPT
http://dadfitnessworkouts.blogspot.com/2008/08/5-foods-men-should-be-eating.htmlhttp://www.dadfitness.com/http://dadfitnessworkouts.blogspot.com/2008/08/5-foods-men-should-be-eating.html


29/34

26

Eat Fat To Get Fit

BBQ Wild SalmonAre you sick of steaks and burgers for your muscle building meals?

Well, here is a great tasting quick recipe for heart healthy salmon

done on the grill.

I use this all the time to cook tasty salmon in a flash. A bonus to

cooking on the BBQ is you won't stink out our house!

Just make sure you get Wild Salmon instead of Farm raised salmon.

The omega 3 (the good fats) profile of wild salmon is way better.

DIRECTIONS

1. Light your outdoor BBQ grill, close the cover and heat to 350 degrees.2. Place a Wild Salmon Fillet on a sheet of foil wrap skin side down.3. Sprinkle spices of your choice over Salmon. I like to use a Salmon seasoning made byClubhouse.4. Squeeze a drop of lemon juice over the fillet.5. Fold the foil wrap into a pocket covering the fillet. Leave a little opening in the center to

allow steam to escape.

6. Place over INDIRECT heat. Not over the burner that is lit.7. Close the cover and cook for 12-14 mins. When you can insert a fork into the fillet and its

warm and flaky it should be done.

8. Remove from grill, let cool and slide the spatula underneath the fillet between the skin andthe flesh, it should slide right off the skin.

Enjoy!


30/34

27

Stuffed Peppers

Here is a great recipe for stuffed peppers. Add a little shredded cheese to them at the end and

broil for 10 minutes.INGREDIENTS

4 bell peppers Salt 5 tbsp extra-virgin olive oil 1 medium yellow onion, peeled and chopped 1 clove of garlic, peeled and chopped 1 lb of extra lean ground beef 1 cups of cooked instant brown rice 1 cup chopped tomatoes, fresh or canned 1 tbsp chopped fresh oregano or 1 tsp of dried

oregano

Fresh ground pepper cup ketchup tsp of Worcestershire Sauce Dash of Tabasco sauce

DIRECTIONS

1. Bring a large pot of water to a boil over high heat. Meanwhile, cut top off peppers 1 inchfrom the stem end, and remove seeds. Add several generous pinches of salt to boilingwater, then add peppers and boil, using a spoon to keep peppers completely submerged,

until brilliant green (or red if red peppers) and their flesh slightly softened, about 3

minutes. Drain, set aside to cool.

2. Preheat oven to 350 degrees F. Heat 4 tbsp of the oil in a large skillet over medium heat.Add onions and garlic, and cook, stirring often, until soft and translucent, about 5 minutes.

Remove skillet from heat, add meat, rice, tomatoes, and oregano, and season generously

with salt and pepper. Mix well.

3. Drizzle remaining 1 tbsp. Oil inside peppers, arrange cut side up in a baking dish, thenstuff peppers with filling. Combine ketchup, Worcestershire sauce, Tabasco sauce, and cup of water in a small bowl, then spoon over filling. Add cup of water to the baking

dish. Place in oven and bake for 30-40 minutes, until the internal temperature of the

stuffed pepper is 150-160F.


31/34

28

Bell peppers have many health benefits:

They contain small amounts of vitamin K which is important in bone health. Red bell peppers contain both lycopene which reduces the rate of some cancers and beta-

cryptoxathin which is a ceratoid that also lowers the risk of certain cancers

Bell pepper is an excellent source of vitamin A and C, two very powerful antioxidants thatmay help to reduce risk of cardiovascular diseases and several cancers.

Red pepper has more vitamin C than oranges and are also high in beta-carotene.

Grilled Garlic-Stuffed Steaks

INGREDIENTS

2 boneless top loin steaks, cut 2 inches thick(about 1 pound each)

1 Tbsp olive oil c garlic, chopped very fine c green onions, thinly sliced tsp salt tsp pepper

DIRECTIONS

1. In a small nonstick skillet, heat oil over medium low heat until hot. Add garlic. Cook and stir4-5 minutes or until tender, but not browned. Add onions. Continue cooking and stirring

4-5 minutes or until onions are tender. Add the salt and pepper and let cool completely.

2. Meanwhile, with a sharp knife, cut a pocket in each steak by cutting horizontally along onelong side to within -inch of each of the other 3 sides. Spread half of garlic mixture inside

each steak pocket. Secure openings with wooden toothpicks.

3. Grill steaks, covered, over medium coals for 22-24 minutes for medium rare to mediumdoneness, turning occasionally. Remove wooden toothpicks. Carve steaks crosswise into

-inch thick slices.


32/34

29

Goulash For Guys

Every busy dad needs to have a staple of quick meals he can fall back on when he feels like getting

creative in the kitchen and cooking something that even the kids will eat.

You can get really creative with this "recipe" and mix and match the pasta, meat, veggies, cheese

and spices.

Use this meal as a base to try a different combination every week to keep your families taste buds

guessing.INGREDIENTS

2 cups of whole wheat pasta 1lb of extra lean ground beef 1 bell pepper chopped 1 small onion chopped 2 stalks of celery chopped Half a can of slice black olives A few chopped sun dried tomatoes Half a cup of shredded parmesan cheese 1 cup of tomato sauce Sprinkle of sea salt, freshly ground black

pepper, oregano, parsley, hot chili flakes,

and clubhouse garlic pepper seasoning

DIRECTIONS

1. Add pasta to boiling water and boil for 10-12 mins

2. Cook ground beef in pan with veggies3. Add spices to beef and veggies4. Drain pasta and add to pan with beef and

veggies

5. Add tomato sauce to beef and pastamixture, stir and simmer for 5 minutes

6. Sprinkle cheese over top and turn offheat allowing cheese to melt with

remaining heat.

Enjoy!


33/34

30

The Ultimate Beer Can Chicken

INGREDIENTS

1 or 2 Fresh roasting chickens 1 tsp of olive oil Seasonings and spices of your choice,

I like sea salt, freshly ground pepper, garlicpowder, oregano, paprika and parsley

1 can of beer for each chicken

DIRECTIONS

1. Preheat gas grill to 350 degrees. Removegiblets from chicken cavity. Rinse chicken inside

and out and pat dry. Rub surface of chicken with

oil. Rub cavity with 1 tablespoon seasoning.

Sprinkle remaining seasoning evenly over

surface of chicken.

2. Drink half a can of the beer . Hold chickenupright (legs pointing down) and insert opened

beer can into cavity. Stand chicken in upright

position in center of grill. Position legs to best

support chicken; (similar to a tripod). Close lid.

3. Grill chicken over INDIRECT heat for one hourand 15 minutes, leave lid closed to keep heat in.

4. When done, let chicken cool for 10-15 minutesand remove can from chicken before serving.

5. For sweet potatoes fries, clean and washpotatoes.

6. Slice up in the shape of fries and toss in bowlwith olive oil and spices such as salt, pepper,chili powder, garlic powder and parsley.

7. Place on baking sheet and place in preheatedoven at 425F for 30 minutes.


34/34

About the Author

Learn the "The Truth On Fat Loss, How To Finally Lose That

Beer Belly" in this FREE report from Sean Barker at

www.dadfitness.com.

Sean is a Certified Personal Trainer and a proud and busy Dad.

Sean has been involved in the health and fitness industry for over

15 years and have appeared in High Performance Muscle Magazine, been on health

and fitness radio shows and was selected as a sponsored athlete by one of the top

supplement nutrition companies in the world. His popular Dad Fitness fat lossworkouts

have helped Dads around the world lose fat, gain muscle, and get lean in less than 3

dad fitness cookbook

Documents