Joey Atlas

Simplified Fitness, Nutrition and Mindset for an Optimal Life

Fitness Recipe

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How to Cook Red Beet Veggie Noodles

The key to cooking healthy on a consistent basis, day in and day out – is SIMPLICITY and SPEED…

When a task is simplified and easily repeatable, it is far more likely we will continue that task, especially when there are benefits tied to the effort

I’ll re-emphasize – when things are quick and easy – they are MUCH easier to make a habit. And when something becomes a habit, there is far less internal effort required to take that specific action on a daily basis…

This is an example of one of my “Quickie Chef Cooking Tactics”… (there are new ones added into the “Atlas Ultimate Access On-Demand Private Client Membership” Area every month)

Here are the key take-aways (these are universal and can be applied to MANY recipes, regardless of what is in the pan, in the pot or in the oven…)

1 – Focus on one food/veggie going into the pan
2 – Start with a healthy cooking oil (just enough to coat the pan)
3 – Use a cover to keep in moisture which helps cook the food/veggie faster
4 – Add your herbs and spices of choice toward the end of the session (Colima Sea Salt, crushed Black Pepper, Turmeric, etc..)
5 – Add 1/4 to 1/2 low-sodium broth if you want to get more cook time (softer veggies) without having to add more oil (I’ll show specific examples of this in future videos)
6 – Once done, slide over to a cool section of the stove-top, let sit for a bit to cool and to let the herbs/spices release their magic.
7 – Combine with a protein and salad, and ENJOY!!

Any questions, funny comments, thoughts or friendly jabs?? Post below, my friend, you know I love hearing from you 🙂

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Dinners for Winners: Egg, Cheddar Cheese, Salad, Avocado, Tortilla Chips

“Dinners for Winners” came to me like a lightening bolt… Let me know what you think of that…

It might be a keeper for these quick dinner videos.

Eating right is one of the BIGGEST (mental) challenges for most people trying to follow the fitness path for the benefits of health, high quality of life, wellness and longevity. This video shows another example of how simple “eating right” can be.

The key “ingredient” in all this is the “MINDSET”…

“It’s one thing to know what to eat. It’s another to actually make the choices to do it consistently, day in and day out.”

WARNING: My “one arm videography” skills were a little off on this one, but the info is still solid.

Neat thing is “Courageous K” will be visiting from Minnesota very soon, so we’ll see how she does, holding the “Atlas Candid Cam”… I know she’ll do far better than me – and that will free up another hand for me… That could be dangerous in the kitchen…

In this video, I was battling the timing of having my daughter and her friend barreling down the stairs for dinner. So I was aiming to shoot it before the distractions – and got it done!

As promised in the video – here is what I ate and drank the rest of the day:

7:10am – My Super-Power Combo-Coffee (I will post the fully updated recipe on here soon)

10am – a handful of baby grape tomatoes, double green tea w/ stevia

11:25am – 1 raw carrot and a small banana

12pm – 1/2 of an Organic Belgium Chocolate Chip Biotrust Protein Bar

2pm – 1 rice-cake, with butter, peanut butter (1.5 tbsp), cinnamon powder, ground flax seed

4:45pm – small orange and the other 1/2 of the Organic Belgium Chocolate Chip Biotrust Protein Bar, and more green tea w/ stevia

7:45pm (see dinner in video above)

8:45pm – 1.5 tablespoons organic dark chocolate chips with 2 tablespoons organic toasted coconut flakes, 1 cup berries, double green tea w/ stevia

Questions, comments, thoughts?? Post below, I’d love to hear from you.

– Joey
PS – here’s my favorite Aztec/Colima Sea Salt I show in the video

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Friday Night Fitness Food Fix: Sautéed Broccoli, Tuna, Chips and Salsa

In this edition of “The Atlas Candid Video Zone”, I share a recent Friday Night Fitness Food Fix video that I recorded a few weeks ago.

Often, I take for granted all “the little things” I do that are ‘secrets’ to most people who are still trying to create, or develop, a sustainable, realistic, repeatable and effective lifestyle of daily fitness and health habits…

So these ‘candid videos’ are an easy and true-to-life way for me to share the ‘secrets’ of how I do it – with YOU.

Here’s what was for dinner:
– Sautéed Frozen Organic Broccoli – HUGE bag from Costco (in this recipe, I use Ava-Jane’s Avocado Oil to sautee the broccoli)
– STEP 2 for broccoli: I season with black pepper, this Sea Salt and 21 Organic herb/spice blend from Costco

– Tuna – in BPA-free can from Whole Foods (if I’m not too hungry I sometimes just eat half a can of tuna)

– Multi-grain Chips

– Organic Salsa

Organic Dessert: Toasted Coconut Flakes Dark Chocolate Chips
Organic Dessert: Toasted Coconut Flakes and Dark Chocolate Chips

For Dessert: (while this is not in the video; I will feature in a future edition)
– 1.5 TBSP Dark Chocolate Chips (Organic – from Walmart, believe it or not)
– 1 TBSP Organic Toasted Shredded Coconut (from Walmart)

Just drop those 2 ingredients into a small cup and eat with a teaspoon. Eat it slowly, take time to taste it, enjoy and be satisfied, with NO GUILT.. because that simple combo only comes to about 180 calories.

Any questions, comments, thoughts?? Please post in the box below… Especially if you’d like to see more of these.. Or if you have any special requests that you’d like to see in a future ‘candid video’.

And, please do share this using these “easy” buttons 🙂