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‘Tis the time of year when a warm meal is nourishing for the body and the soul.  Plus the added bonuses of an easy slow cooked meal is that it saves time, makes for easy clean up, and can feed the whole family!

Here is one my favorites:

Slow Cooker Beef

Ingredients:

1 white onion, diced

1 bag (15 oz.) baby carrots

2 cups sweet potato, chopped

2 cups butternut squash, chopped

8 oz. beef broth

2-3 lbs. beef stew meat*

2 tbsp. minced garlic

1 tbsp. sea salt

1 tbsp. black pepper

1 tsp. smoked paprika

1 tsp. dried thyme

1/2 tsp. dried rosemary

Steps:

1.  Add the ingredients to a crock pot in the following order: onions, carrots, beef, broth, garlic, seasonings, then the rest of the vegetables.
2. Cook on low setting for 6-8 hours.
3. Serve and enjoy!

*If you would prefer to not use a stew meat, a beef roast cubed would work just as well with this recipe.

Do you need to get focused nutritionally?

Do you not know where to begin and need some guidance?

Do you need quality, useful, information about foods YOU should be eating?

Do you need to be held accountable and supported to make some real change?

Well, all of those things are available in the Darrell Lutz Nutrition Program, and there is a spot waiting for you, so hurry and sign up before it’s too late!  There are only 10 spots left and it is first come, first serve.

What is this program, you ask?

It is a way for you to begin eating the right way for your personal needs.  Whether you are looking to lose weight, gain weight, lose body fat, etc. you will be given the tools to make those goals achieveable with a realistic and practical plan.

Once a month during a two-hour meeting, Darrell Lutz will provide one-on-one nutrition coaching for each member, within a small group setting.  Plus, different nutrition-based topics will be discussed each month, questions will be answered, and general plans for each member will be provided by Coach Lutz to help optimize your success in nourishing your body in the way it needs.

In addition to the monthly meetings, a private FaceBook group will be used to share questions, answers, and progress among members, and Coach Lutz will be available to answer questions via email whenever they arise.

Don’t wait and miss out on the opportunity for you to finally get yourself to reach those nutritional goals you have had for so long.  Who knows, you may find that this is exactly what you’ve been missing all along to get yourself achieving in the way you’ve always imagined.

Reserve your spot now!

 

The Out of the Cave Food Truck is a way for me to stay fueled and ready to perform.  Owner, Tomas Vick, is an ultra-talented, classically trained chef that happens to be one of my best friends as well.  He feeds people all throughout the San Francisco Bay Area from elite CrossFitters to professional football players to the average person looking for a healthy meal that will nourish them in a delicious way.  I encourage you to give his meals a try by visiting his website at www.outofthecavefood.com to see where and when his truck will be near you next and/or to order your prepackaged meals online.

If food prep is a struggle for you, Out of the Cave is your answer!

If you have a sweet tooth and are looking for something that will not derail all of your hard work, I have just the thing for you!  There are times where I want to feel like I am enjoying a tasty treat, satisfy my hunger, and not be completely riddled with guilt for making a poor choice, so this is one of my favorite desserts I’d like to share with you.

This healthy option for satisfying your craving just may become one of your favorites as well!

Ingredients:

1/4-1/2 cup low-fat Kefir (to make dairy-free you can sub with almond or cashew milk)

1-2 scoops of a quality protein powder (I use Beverly UMP Graham Cracker)

1/2-1 whole banana, sliced

1/2-1 cup frozen blueberries

Steps:

1. Mix Kefir (or almond milk) with the protein in a bowl using a fork.
2. Stir and add the liquid slowly to reach your desired pudding consistency.
3. Top with banana and blueberries.
4. Enjoy your healthy dessert!

*Below are the macros for a version of this recipe using a 1/4 cup of Kefir, 1 scoop of Beverly UMP Graham Cracker, 1/2 of a banana, and 1/2 cup frozen blueberries.

Sometimes what is most helpful to get your health on track is to have the structure to put all of the elements together as one.  The Total Submersion program is for those that want the help, and are willing to work towards meeting their goals, but just need to be held accountable in every regard both nutritionally and physically.  This offers a combination of one-on-one personal training four times a week, a WIT Fitness & Barbell gym membership (for the days you don’t have personal training), nutrition coaching, and ten packaged meals prepared for you weekly.  Here are a few of the specifics:

• one hour sessions, 4 times/week, one-on-one personal training geared towards your individualized fitness goals
• general membership to WIT Fitness & Barbell in Livermore, CA for availabilty to group train on your “off days” if you so choose
• 30 minute face-to-face weekly nutrition coaching session
• 2-3 different meals pre-packaged as single-servings for a total of 10 meals/week with the proper nutrient breakdown to fuel your individualized needs
• combined savings of $225-$300/week when compared to paying for each service separately
• 4 week commitment required

Cost: $500/week

Ok, so you and I both know that is complete bullshit!  Twenty pounds in 20 days?!  No way.

You see so many ads and articles about quick ways to lose weight that are so outrageous and too good to be true, and they are just that.  Too good to be true.

They are gimmicks or unhealthy.  As a nutrition coach, these claims drive me nuts!

What I do as a nutrition coach, is help people build a strong foundation or base for healthy living that they can carry with them for the rest of their lives.  Whether you are trying to lose weight, gain muscle, drop body fat, or prepare for some sort of competition/season, there is definitely a healthy way to do it.

You don’t have to be local or a member of my gym (WIT Fitness & Barbell) to receive the benefits of nutrition coaching.  I have the ability to work with anyone in the world via email, phone, text message, Skype, etc. and no matter your location, we can work together towards your goals.

This may not give you the answer you were hoping for of how to lose 20 pounds in 20 days, but I can get you onto the path of making change and achieving what it is you are looking for in a healthy, sustainable way.

This Italian Chicken is a super easy recipe to follow and can be used with different options for the chicken.  Today, I used some bone-in chicken thighs that I pulled the skin off myself.  I got this recipe from my brother, Scott, and he usually will barbeque the chicken rather than bake it and it tastes great that way as well, so you do have options.

Ingredients:

4 lbs. bone-in, skin-on chicken thighs (skin removed)

3-4 cups of cheap Merlot or Cabernet (I used Gallo Merlot)

2 tbsp. Italian seasoning

1 tbsp. granulated garlic

sea salt to taste

Steps:

1. Marinate the skin-removed chicken in the red wine within a gallon-sized Ziploc bag.  Refrigerate for 2-4 hours.
2. Preheat oven to 375 degrees.
3. Drain the chicken and place chicken thighs in a roasting pan.
4. Season the thighs with the Italian seasoning and garlic.  Distribute evenly.
5. Bake for 45-60 minutes, depending on desired crispiness.

This can be done with any type of cut of chicken you prefer.  I used the bone-in thighs this time because I was able to find them on sale.  I like this chicken served with a lot of different things, but my favorite is with a garlic mashed potato and some roasted greens.

 

 

It’s hard to believe that summer is wrapping up and school is back in session!  The kid is starting Kindergarten tomorrow, and the wife is back to teaching at the end of the week.  That means back to a regimented schedule with limited family time and limited time to prep meals.

With a busy schedule and everyone in the family eating at different times I find it easier to have meals that can be made in one pot, heated up later on, and require simple preparation.  It is important to have healthy go-to’s that will help each of us feel nourished and ready to take on the challenges of the day.

So, with school starting and the anticipation of cooler weather coming this autumn, I started thinking about one of my favorite prep-ahead meals… V8 Chili.  It’s easy, tasty, filling, and a one-pot creation that can feed the whole family, so I would like to share the recipe with you in hopes that it will make your transition into Fall that much smoother.

This recipe is something I can make on the weekend and have throughout the week, or it works to even start it upon first getting up in the morning so that it is ready to eat for dinner that night.  Hope you enjoy it as much as we do!

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Ingredients:

48 oz. bottle of Spicy V8

2 lbs. 93% lean, ground turkey

15 oz. whole peeled tomatoes

15 oz. kidney beans

15 oz. black beans

16 oz. baby carrots, diced

small yellow onion, diced

2 bell peppers (color of your choice), diced

2 tbsp. chili powder

1 tbsp. minced garlic

1 tbsp. cumin

1 tbsp. black pepper

sea salt to taste

Directions:

1. Brown turkey in a pan, then drain excess fat.
2. While turkey browns, add all other ingredients to a crock pot.
3. Add the drained turkey to the crock pot and stir into the mixture.
4. Cook on high for 3-4 hours, then on low for 6-8 hours.  (This may vary  depending upon your crock pot’s heat settings.)
5. Once the chili is complete, garnish however you choose.  I personally prefer some sliced avocado and lime, whereas my wife enjoys fresh, diced onion.
6. Makes 9 servings.

 

Hungry?!                                         But, you didn’t pack any food.  You are unprepared.

What can you do?!

There are many times where you get caught off guard, or are unprepared for the day without anything to eat.  Sometimes once hunger strikes it is hard to make good choices.  Having a list of places where you can make healthier choices helps.  Below are a few of my go-to’s when I’m in a pinch.

Let me start by saying I do not work for, nor am I endorsed by any of these companies.  But here are some of the places I frequent when the need arises, because yes, I too, am sometimes unprepared.

1. Whole Foods– I like Whole Foods because they have a wide range of options that are healthy.  I can get lean proteins, fresh vegetables, and quality carbohydrates to help me refuel.  For instance, I will peruse the Hot Bar/BBQ and pick up some smoked tri-tip, grilled asparagus, sweet potato wedges, and sauteed broccoli.  Often I walk out of there feeling completely satisfied and ready for the rest of my day.
2. Rubios/Chipotle– I personally prefer Rubios.  It provides me a better sense of nutritional value for the money than the latter.  I will usually order a California Bowl with chicken, but without the sauce or salsa fresca. I typically sub avocado slices for their guacamole, and add my own mix of salsa from their salsa bar (ok, so maybe I’m a bit of a picky eater), but I find the bowls to be satisfying and delicious.
3. Local Grocery Store–They are everywhere, so they’re super convenient.  Everyone has one in their town, so they’re familiar and easy to find.  And they are filled with lots of variety of healthy choices.  Not every trip to the store needs to be the one where you are stocking up your kitchen.  You can run in quickly and pick up an apple, a rotisserie chicken, or some other kind of fresh fruit or veggie and eat a lunch picnic-style.  It can easily be as simple as a fast food drive thru, without the guilt, calories, or poor energy supply.

Those are just some of the choices I make when I need to, how about you? What do you do when you find yourself in a pinch?

Sometimes all one needs to get on track with eating right and making good decisions for one’s health is a little moral support.  Having others to endure the hardships with, to ask similar questions, and to offer a feeling of unity can often make or break your ability to stay focused on your goals of eating well for your own body.  A lot is to be said for accountability and the feeling of teamwork when taking on a new challenge and this 8-Week Nutrition Group can provide just that.  There is comfort in numbers, and this may just be the added push you need to help take your first steps towards making your health the priority it should be.

Every Wednesday from September 20-November 8, 2017 at 7:30-8:30 p.m., Darrell Lutz Nutrition will host a nutrition group.  This is an 8-week session where each week a new topic of nutrition and lifestyle will be discussed. In a group setting, Darrell Lutz will share tips and information on the week’s particular topic, followed by a question/answer time and a brief check-in on the progress made towards meeting your nutritional goals.  The cost for all 8-weeks of this course is $125.00/person.  For WIT Fitness & Barbell members it is only $100.00/person.  There are no make-ups or additional discounts offered, therefore it is imperative that you attend all eight weeks to gain the most benefit from this group.

Some of the topics discussed will include: basic nutrition and meal planning, macro and micronutrients, and holiday eating.  A minimum of eight people will be required for this course.  Meetings will be held at WIT Fitness & Barbell, 5039 Preston Avenue, Livermore, CA. near the First Street exit off of Highway 580.