MELFIT TERIYAKI BURGERS

MelFit Pineapple Teriyaki Burgers

Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes

Servings: 6

Ingredients:

Teriyaki sauce: 1/2 cup of fresh-squeezed orange juice 2/3 cup Bragg liquid aminos 2 Tbs rice wine vinegar 2 cloves minced garlic 2 tsp powdered ginger 1 tsp crushed red pepper 1/2 tsp Himalayan sea salt 4 tsp arrowroot powder 4 Tbs water Stevia, a few drops to taste

Burgers: 1 lb lean grass-fed ground beef 1 lb lean ground turkey 4 cloves minced garlic 2 tsp powdered ginger 1/2 cup chopped fresh cilantro 2 Tbs coconut aminos 2 tsp Himalayan sea salt 1 tsp black pepper

Toppings/bun: 6 pineapple rings 1 red onion, diced into 1/2 inch thick slices 1 head lettuce, washed and separated for wraps Instructions: 1. Over medium-high heat bring all of the teriyaki sauce ingredients (except for the arrowroot powder and water) to a boil in a small saucepan on the stove. 2. In a separate small bowl, stir the arrowroot powder and water together to create a slurry. Once the sauce is bubbling, whisk in the slurry mixture. It should thicken immediately. 3. Remove from heat until ready to use. 4. Combine all of the burger ingredients in a bowl and mix well using your hands. Form 6 patties, about 5 inches wide and 1 inch. 5. Grill 5-7 minutes per side, brushing some of the teriyaki sauce on each side before flipping. 6. While the burgers are cooking add the onion slices and pineapple rings to the grill. 7. Cook for 2-3 minutes per side until they have nice grill marks but are not too charred. 8. Serve the burgers with a lettuce wrap, extra sauce, red onion, and pineapple.

This recipe is logged in My Fitness Pal as Melfit Pineapple Teriyaki Burgers

Nutrition: Calories: 359 Carbs: 19.2 g Fat: 12 g Protein: 34.1 g

Boating 101 Written by: Coach Mel

How to look good in your swimsuit/swim trunks “even” at the end of a busy boating season. I promise you that we can still have fun while reaching or maintaining our health and fitness goals. I love boating! If you live in Idaho you either own a boat or have been invited on a boat. I remember years ago when I was 20 years old being invited to go boating. I just “showed” up. I didn’t even think about being prepared. Not only does it set you up for failure for the day, it is also not very courteous to the boat owner and others that “did” come prepared. So……if you want to don’t want to blow all your hard work each week on the weekend and get an invite back from the boat owner, listen up. 1. Prepare 2 coolers. One for food and one for drinks. If you really want to be successful and not spend a ton of money every weekend on eating out and drinking on the water, you will prioritize packing food and beverages for the day.

1. Cooler #1BEVERAGES: Stock lots of water, sparkling waters, and whatever drinks you like and lots of ice. If you are on a weight loss journey or trying to maintain your weight loss I would choose seltzer’s. They are easy to log if you are working with me on a nutrition plan and they are low in calories. Another good choice would be vodka mixed with club soda and lemon and limes. I measure my drinks so I don’t over do it. Again, for every drink you have, drink a glass of water and plan how much you are going to have to drink. If you over do it you can kiss any plans of being productive the next day goodbye. I also like to pack kombucha and sparkling water. 1. Cooler #2FOOD: Okay guys! Here’s the EASIEST THING EVER TO PACK ON THE BOAT!!! CHARCUTERIE! IT’S ALL THE RAGE AND SO EASY! PROTEIN: I like to bring food that’s easy to grab and go and that I have around the house. I like to start with protein. Grab some Kirkland oven roasted turkey or rotisserie chicken that you removed the skin on and shredded. Jerky also travels well on the boat. Sabatino’s has the best chicken meatballs and sausages that you can air fry ahead of time and slice up. Bring some mustard for the sausages and Rao’s marinara for the meatballs. Canadian bacon and prosciutto are also great source of protein.

VEGGIES: Cut up a variety of your favorite veggies. I like Melfit Whole 30 Dump Ranch or Bitchin Sauce. My favorite veggies are snap peas and radishes. Pilgrim’s Market has a Vegan Ranch that is to die for if you are local.

FRUIT: I like watermelon in the Summer and we also like to toss it in our drinks. We also love cherries, strawberries, blueberries, peaches, grapes, apples, and pears.

NUTS: We love cashews, macadamia nuts, almonds, and pistachios.

CHOCOLATE: We love a little chocolate on the boat. I like Lily’s Dark Chocolate Sea Salt. A little square per person is perfect for the sweet tooth. Chocolate chips are great too, but eat them right away before they melt!

CRACKERS: I love almond crackers, rice crackers, and sourdough Wasa Crackers.

CHIPS: I love plantain chips and Siete Tortilla Chips.

DIPS: I love me some Melfit Authentic Salsa or any salsa that is clean and sugar free. We love any of the Bitchin’ Sauces from Costco or Pilgrim’s if you are local. Guacamole is a great dip and most store bought versions are almost as good as homemade. I am obsessed with Primal Kitchen’s Buffalo Sauce.

CHEESE: We are dairy free at Melfit, but if you want cheese on the boat I would explore some non dairy options. They are really coming out with some great choices. Miyokos makes a great cashew cheese. I like the Garlic Herb and Winter Truffle.

OLIVES: Any type of olive works great. A lot of grocery stores now have olive bars which is great and allows you to try a variety of olives without buying several jars.

If you have time you can make up “individual” charcuterie” boxes. Make them nice and big and each person can just graze on this all day. If that is not an option and space/coolers are an issue, just put things in ziplock baggies so they lay flat and stack well. When you are ready to eat just get everything out for a “family” style picnic. Who doesn’t love a good spread! Have fun and just randomly group things together. There is no perfect board! Experiment and have fun. I think the problem I have with charcuterie boards is that the protein is always salami and we don’t eat salami on Melfit. Also there is enough diary to stop up a cow on most platters. No one is losing weight eating dairy. In my opinion, diary is only for babies and animals trying to grow double their size. I have done extensive research on dairy and it’s affect on your body’s inflammation levels. Not to mention that dairy is as addictive as heroin. I promise you that once you prioritize eating your protein first, you won’t need to fill up on cheese. There are plenty of fun choices listed above, that the cheese and fat from the salami won’t be missed and either will constipation and weight gain that dairy causes.

SAFETY: SUNSCREEN: As always protect your skin by using sunscreen on your face and body and wear a hat! We all love the sun, but skin cancer is no joke. The water intensifies the sun beating on us too. Melanoma is the deadliest of skin cancers and rates of diagnosis for the disease have increased dramatically over the past three decades, outpacing most cancers.

LIFEJACKETS/THROW RING: Make sure there are enough life jackets on board for all people and kids wear them at all times. Sitting on the bow of the boat is not allowed while the boat is going. Always have a throw ring/cushion, fire extinguisher, and whistle on board. If you get inspected you will need all of these things. It is not a bad idea to have a portable cell phone charger in case you don’t have the power to charge your phone and you need to call for help. We also like to keep a portable battery charger on board. I can’t tell you how many times we have left the stereo on and came out to a dead battery.

DRINK RESPONSIBLY: Designate a driver just as you would in a car. The lakes and rivers can be just as dangerous as the road. Obey all speed limit signs and watch for tubers/skiiers in the water. If you are on the Spokane River especially watch for deadheads. Always obey no wake zone signs.

If you are new to the area welcome! The season is short! Don’t waste a moment being inside! Get out and enjoy our beautiful Idaho! There is so much to see and do!

Serves: 10

Ingredients: Watermelon chunks (approximately 5 cups/enough to fill a large blender/Vitamix) Juice of 3 small limes Stevia or monk fruit to taste 3 sprigs of mint or more to taste (feel free to use basil or any other herb)

Instructions: 1. Take all ingredients except the club soda and blend well. 2. Next, pour the mix into large jars. 3. When ready to prepare a Melfit Watermelon Cooler, take a tall cup and fill halfway with ice. 4. Next, fill the glass 1/2 way with watermelon cooler mix. 5. Fill the rest of the way with club soda. 6. Garnish with a sprig of mint leaf.

Optional: 1. Keep this as a “mocktail” or add 1.5 ounces of gluten-free vodka and stir well.

Enjoy!

This mix should last in the refrigerator for 10 days.

This recipe is logged in My Fitness Pal as Melfit Watermelon Cooler

Nutritional information: Calories: 23 Carbs: 5.5 g Fat: 0.1 g Protein: 0.4 g

MELFIT 3 DAY DETOX

LOSE WEIGHT & INFLAMMATION NOT A JUICE CLEANSE NO STARVATION PURCHASE BREAKFAST HERE AT THE BREW BAR!

DOWNLOAD MY APP TODAY WWW.MELFITCOACHING.COM

Review of 3 Day Detox:

I did the 3 day detox right after Christmas.. I felt like crap my face was broke out and just needed to do something to reset and prepare going into the 6wk shred.

I loved all the food, even my husband was raving about it and my 9yr old daughter split my morning smoothie with me (she loves mel’s smoothies). Personally it was the perfect amount of food. I did want a snack but out of habit not hunger.

I lost exactly 1lb each day probably could have been more if I did a workout during the 3 days and I felt so much better and my acne started clearing up.