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I love the high carb days!

So right now Ryan and I are doing a carb cycling experiment and so far I LOVE it. ABSOLUTELY LOVE!

Also, I’ve seen great results over just about two weeks. We will see how things continue over the next month or so.

But anyway, one of the things I love the most is that I can now add in one of my favorite meals that I used to make when Ryan and I did our low-fat (ICK!) experiment.

FRIED RICE….or at least my version of the dish!

We’d stopped eating fried rice because we used soy sauce in it and soy sauce has gluten in it.

We also stopped making the dish because we in general preferred to get our carbs from fruits and veggies.

HOWEVER, I’ve found that I feel better during my intense workouts when I consume a few more carbs so I started to add back in potatoes and rice. This summer I even went through a big homemade corn tortilla phase, which I’ve now grown out of.

Anyway, since we started adding in more carbs, I started to want to make the Fried Rice again since I’d loved the dish.

Which is when we found Organic Tamari, which replaces soy sauce and has no gluten. YUM!

I now make this dish as often as I can. We literally have had it every single high carb day during our carb cycling!

With a little chicken or fish and the gluten-free Tamari, this is a great lower fat, high carb meal…that is still perfectly Primal!

Below is the recipe. I hope you enjoy it as much as Ryan and I do!

Fried Rice

photo (30)

1 lbs chicken breasts
2 cups uncooked white rice
3 chopped green onions
1 cup bean sprouts
2 eggs
1 tbsp sesame oil
1/4 cup Tamari

Cook the rice based on the directions on the package. We usually get the “slow” cooking rice but that is up to you.

Chop up the chicken and cook it in a separate pan. Once the chicken is basically cooked, add in bean sprouts and green onions. Add cooked rice to meat mixture. Put in sesame oil and Tamari.

Make sure the heat is up on your pan so you can get a little crisp to the rice.

Then make two holes in the mixture and crack an egg into each hole. Let the egg cook for a second before tossing the rice with both eggs.

Once everything is mixed, enjoy!

On our high carb days we keep our protein intake the same, but try to get no more than 50 grams of fat, which isn’t easy after being so used to eating high fat!

However, there are only 42 grams of fat if you eat ALL of the fried rice that the above recipe makes. This really should serve about 4-6.

(Picture to come tonight after I make it!!)

Also, a big shout out to Epic! Awesome training session today! Haven’t climbed a rope in a while. Also got to experience my first faux knife fight! LOVE IT! You guys are awesome!

National BLT Month!?!

So yesterday when I was cruising Facebook, a news feed from The Meat House came up about April being National BLT Month.

All I could think was, “YUM!” And then I thought about how I used to eat BLTs as a treat with my mom and sister when I was young. Delicious bacon, mayo, lettuce, tomato on toasted bread. I loved them!

But I can’t have a BLT now right? I mean I can’t eat bread…


I can make an equally delicious, if not more delicious, BLT WITHOUT the bread! So that food I loved as a kid, I can still eat!

(D)BLT – Duck, Bacon, Lettuce and Tomato

Awesome pic by Ryan!

1/2 lbs Smoked Duck Breast from The Meat House
6 strips of Nitrite Free Bacon
4 leafs of lettuce from a head of iceberg lettuce
1/4 of an onion
4 slices of tomato
1 tbsp spicy brown mustard
1 tbsp Sir Kensington’s Ketchup from The Meat House
1 tbsp Olive oil
1 tbsp yellow mustard

Cook the bacon on medium heat in a skillet. Once cooked to your liking (I like mine crispy!), remove from skillet and cool.

While bacon is cooking, slice onions into thin half rings and slice up duck breast. Once bacon is done cooking, throw onions into the bacon grease to cook.

Remove onions and then cook the duck breast in the same skillet. Cook the duck until each side is nice and golden.

While the duck is cooking, cut a few slices of tomato and make the sauce.

To make the sauce, combine brown mustard, ketchup, olive oil and yellow mustard in a dish. Stir until combined.

Place cooked duck into lettuce bowls. I used two lettuce leaves for each plate, but more can be used. Then pile on sliced tomatoes, bacon and onions. On top add the ketchup/mustard sauce.

Can I just say, “DELICIOUS!?!”

Throughout the rest of this month, I will be posting more versions of the BLT that involve no bread whatsoever!

Nutrition Label vs. Ingredients

When I would diet in college, the first thing I would look at on any nutrition label is the calories and fat per serving.

Then the year I did low-fat, low carb, I started paying attention to not only the calories and fat, but also the number of carbs listed.

Since starting Primal, I rarely ever look at nutrition labels. Actually, most of the foods I eat don’t even have nutritional labels on them since they aren’t prepackaged.

And when I do eat a prepackaged food, the first thing I look at isn’t the nutrition label – it’s the ingredients.

If all the ingredients are natural, then I shouldn’t have to worry about what the nutrition label says. Plus, nutrition labels can be extremely misleading.

For example, let’s take two different diet sodas. Both have no calories and no sugar.

Diet Dr Pepper
Nutritional Facts

Size: 8 fl. oz.

Amount Per Serving % Daily Value *
Calories 0 0%
Total Fat 0g 0%
Sodium 35mg 1%
Total Carbohydrates 0g 0%
Sugars 0g 0%
Protein 0g 0%
*Percent Daily Values are based on a 2,000 calorie diet.
Nutritional Facts
Size: 20fl. oz
Amount Per Serving % Daily Value *
Calories 0 0%
Total Fat 0g 0%
Sodium 60mg 3%
Total Carbohydrates 0g 0%
Sugars 0g 0%
Protein 0g 0%

*Percent Daily Values are based on a 2,000 calorie diet.

Both sodas basically only have a little bit of sodium in them. And because both sodas don’t have calories, most people would pick the Fresca since it is a light soda, which is supposedly a bit better for you.BUT if people looked at the ingredients, they would realize that these sodas are FAR from the same.

Diet Dr. Pepper Ingredients


Fresca Ingredients

Carbonated Water; Citric Acid; Concentrated Grapefruit Juice; Potassium Citrate; Potassium Sorbate; Potassium Benzoate and EDTA (to protect taste); Aspartame; Acesulfame Potassium; Acacia; Natural Flavors; Glycerol Ester of Rosin; Brominated Vegetable Oil;Carob Bean Gum PHENYLKETONURICS: CONTAINS PHENYLALANINE

There is one specific ingredient in Fresca that makes it a bazillion times worse despite the fact that the nutrition labels on both sodas look almost identical. That ingredient is Brominated Vegetable Oil.

Brominated Vegetable Oil (BVO) is composed mainly of bromine, a poisonous chemical whose vapors are considered both corrosive and toxic. BVO has been banned in over 100 countries because it is a potential carcinogen and causes a number of disorders starting from simple headache, fatigue, weight-gain to cancer, heart and kidney diseases.

So what the nutrition label on Fresca doesn’t tell you is that it contains a chemical that is corrosive and toxic and has been banned in OVER 100 countries!

So if you only look at nutrition labels, you may want to start reading the ingredients to find out what you are really consuming.

OR best of all…just eat all whole, natural foods so  you don’t even have to worry about it! Check out this week’s Recipe Box Recipe for a great meal with a very simple list of ingredients!

Yummy in my tummy

Cooking – whether you love it or hate it, it is an essential part of any healthy lifestyle.

And really, it doesn’t have to be painful!

So to encourage people to cook, and to prove just how easy it is to make delicious meals on Primal/Paleo, I’ve decided to start a Recipe Box section of Man Bicep!

I plan to post a recipe each week (if you have any requests, let me know!). There will be quick and easy recipes, breakfast recipes, dinner recipes and yes…even dessert recipes!

So let the chowing down begin! Here are two wonderful recipes to start you off! I actually had these yesterday on my Primal cheat day for Breakfast number 1 and 2…yes, I did in fact eat two breakfasts yesterday.

Recipe #1

The Chocolate-Coconut Protein Shake

It is a great option for a quick snack or breakfast!


1-2 scoops of Chocolate Whey Protein
1/3 cup light coconut milk
1/4 cup chilled water

Add all ingredients to shaker and mix well!

For this recipe, I use Trader Joe’s light coconut milk because it has nothing added to it. I also like Optimum whey protein. I like the taste and it doesn’t have any carbs.


Recipe #2

The Lamb Merguez Egg Scramble

This is a great breakfast, or even a quick dinner, option. It takes about 15 minutes to make.


1/2 lbs Fresh Lamb Merguez (courtesy of The Meat House)
3 oz Smoked Duck Breast (again…thank you Meat House!)
5 Eggs
2 tbsp Trader Joe’s Salsa Verde
2 tbsp Trader Joe’s Tomatillo & Roasted Yellow Chili Salsa
Sprinkling of Trader Joe’s Grass-fed Cheddar Cheese
Tablespoon of Mitchell’s Chili con Queso (courtesy of The Meat House)

Fully cook the Lamb Merguez and then add the smoked duck, eggs and salsas. Scramble together on medium heat. Then scoop the egg scramble onto a plate. Add some extra salsa, some cheese and a dollop of queso. Serve with a side of veggies or fruit!

We use the Meat House and Trader Joe’s products because they actually are all natural. There are no vegetable oils or gluten fillers added to any of their stuff. The queso is also just salsa and full-fat cream cheese and cheddar cheese. The eggs are cage-free from Trader Joe’s as well.

This is just one of Ryan’s wonderful breakfast scrambles…more to come soon!!

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