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December 6, 2012 / Chris Garcia

Food Idea – Protein Shake Meal Replacements!

A strawberry La Brada protein shake, banana and two rice cakes make a quick, easy meal.

A strawberry La Brada protein shake, banana and two rice cakes make a quick, easy meal.

Eating 6x a day can be alot of work and if you’re not careful, expensive. To help curb costs and have a quick fix meal in seconds I always keep a protein meal replacement shake with me in the car. Personally, I really like the La Brada Carb Watchers shakes (picture below). I buy them at Wholesale Nutrition on Richmond, you can find them HERE. This variety pack that I buy has vanilla, strawberry and chocolate. You get 20 packets for $40. $2 a meal. Not bad. You do not need a tax id to shop at Wholesale Nutrition and there is no minimum purchase.

If you want more details or arrange for me to get you some you can email me or facebook message me.

Wherever you buy your shakes, I suggest buying the “Blender Bottle“, it is an $8 purchase that is well worth it.

To make the shake all you do is pour the packet into the bottle, add 10oz of water and shake the bottle for 30 seconds. Done!

For over a year I made my shakes in a cup using a spoon to mix up the powder. Never again. The little whisk in the bottle mixes the shake 100x better than I ever did. I will post another Food Idea that shows how to make the shake like a frothy cold smoothie.

Enjoy your day!

Chris G.


December 5, 2012 / Chris Garcia

Food Idea – New York Strip Steaks!

0AE4D637-F171-43F3-9211-4E073D970612When I started eating healthy I mostly ate ground beef, turkey and chicken breast. It wasn’t until months later that I found out about different cuts of meat that were acceptable. One of those cuts was the New York Strip. Now it is a regular part of my meal rotation. The only thing is, sometimes it can be pretty expensive ($9.99/lb+) However, the last few months I have found great deals at the Randalls on Louisiana St in Midtown. You can find it HERE. As you can see in the picture these strips were $3.99/lb! (That is cheaper than most 93/7 lean ground beef!). Most of these good prices are found on Friday and the weekend. I simply bought a couple of packages, rubbed some pepper on the steaks and threw them on the grill. If you have never grilled steaks before I suggest using this website that I used when I first started, they have some great tips.

Step 1: Turn your grill on and let it sit for 10 minutes. This gives time for all the metal to heat and raise the temperature, you’re looking for at least 450 degrees inside the grill. If you are using a charcoal grill time your 10 minutes from the point that the fire is sufficient to cook with.

Step 2:Take your steaks out of the fridge and set them in the kitchen for 10 minutes or until they are room temperature. This helps the steak to cook evenly over the grill. At this point you can add salt or pepper to flavor the steaks. Try and remember to do Step 1 & 2 at the same time so that you are ready in 10 minutes to start grilling!

Step 3: Put the steaks on the grill! Depending on the thickness of the steak (check here for cook times) will determine how long you grill each side. While grilling be sure to not puncture the steak! If you cut into the steak or pierce it during the grilling process you will lose juices and the steak will not cook evenly either.

Step 4: Let it rest! When you have grilled for the right time place the steak on a platter and do not touch it for 5 minutes. This is called letting the meat “rest.” Trust me, it makes a difference if you cut into the steak right after you grill versus letting it rest. After it rests the steak is much more tender and juicy.

While the steak is resting I normally clean up my grilling mess and when I’m ready I will portion out my food and pack it up in containers to be used through out the week.


Chris G.



This is the final product. Cut into 6oz portions and put in containers for the week.

This is the final product. Cut into 6oz portions and put in containers for the week.

November 27, 2012 / Chris Garcia

Taco Soup!


Here is the meal I am making tonight.

You will need:
2.5-3lbs of ground beef
2 packets of Taco Seasoning (I prefer low sodium but it’s up to you)
2 packets of Hidden Valley Ranch Seasoning
1 can of whole kernel corn
1 can of black beans
1 can of red kidney beans
2 cans of Rotel Original diced tomatoes and chiles

Step 1:
Brown the ground beef.

Step 2:
Add the 4 packets of seasoning. Be sure to stir it in well.

Step 3:
Drain the corn and beans and add them to the beef. You can add the Rotel now too (I do not drain the Rotel so that the juices stay in the soup). Add water to fill the pan to the brim so you have more soup.

Step 4:
Let the soup simmer for 8-10 minutes and enjoy!

After the soup cooks I will portion them into containers to eat through out the week. Except for the corn everything in this meal is protein so I will do my best to drain out 6 oz. at a time then go back and add the soup water to the containers.

This goes good on top of some egg whites in the morning with some corn tortillas.

November 27, 2012 / Chris Garcia

Check out my friends recipe! I can’t wait to try this one out, looks great and simple to do.

The Eating Clean Family


Today we wanted to share an easy clean recipe with you for flank steak. There are a few things you need to know about this choice of beef cut. First it is a budget-friendly choice compared to New York Strip and Filet Mignon. The flank is located behind the rib cage, beneath the loin, and in front of the rear legs. It’s a single, boneless, thin piece of muscle that usually weighs between 1 and 2 pounds. Flank steak usually costs about half the price of strip steak or rib eye. It has more connective tissue, which gives it a great flavor, but also makes it less tender than other steaks. This is why it is absolutely imperative to always cut flank steak across the grain into thin slices for serving.

This recipe is quite simple but still has a good flavor.

-Favorite coffee bean
-Ms. Dash salt-free seasoning…

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November 27, 2012 / Chris Garcia

Meal Suggestion


Here is one of the meals that I regularly make.

6 oz. grilled chicken breast spiced with Garlic Herb Seasoning by McCormick

1 cup of Vegetables (pictured is the Fajita vegetable mix from Randall’s)

The chicken is grilled in bulk at the beginning of the week then I weight out the 6 oz. per container. I keep the vegetables frozen until the day I’m ready to eat them. This maximizes the freshness of the vegetables.

In the morning I pick out my containers of protein (in this case the grilled chicken) and add the cup of frozen vegetables. That way when I’m ready to eat all I have to do is microwave the meal.

If the meal is one of my first 3 of the day I will add a good carbohydrate such as two corn tortillas or two rice cakes.

Feel free to ask me questions and send in some recipes of your own for me to try. Together we can help each other.

Chris G.

November 22, 2012 / Chris Garcia

Giving Thanks :)

Today everywhere people are giving thanks and celebrating life. It’s awesome. This year has been a very full year for me and I have many things to be thankful for. Here is a short list of those things:

Family – Deeper and restored relationships with family members.

Job – I have been working for over a year at CORE now and as I press more and more into our Father’s presence I get to lead further into His presence and it is absolutely a joy!

Restoration – God is continually sharpening my discipline both physically and spiritually. I am stronger now than I was a year ago and I want to share with others how they can be stronger too. 

Bikers – yeah, I’m in a gang. A bike gang. More like, a bicycle gang. We roll around the East End and all of Houston. We are the East End Riders Club & Stuff. I love these guys.

New Relationships – through CORE, the East End Riders and just hanging around places I have met new people and it’s been great. It was brought to my attention last week how many people I did not know at the beginning of this year and how close I am to those people now. So cool.

Take some time today and give thanks.

Chris G.  

November 20, 2012 / Chris Garcia

He is Transcendent.

Sunday morning I was praying and I was asking the Holy Spirit to give me a word that I could use to praise God. As I was breathing it came in: transcendent. High above everything. And I got this picture of Jesus being shot up into Heaven, like higher and higher above the earth. Then as I was worshiping Him saying how awesome He is and powerful for being over everything it was like I got a little nudge and God said, you’re here too. This is where you are when you are with Me.

Paul writes in Ephesians 1:15-2:10,

15 For this reason I too, having heard of the faith in the Lord Jesus which exists among you and your love for all the saints, 16 do not cease giving thanks for you, while making mention of you in my prayers; 17 that the God of our Lord Jesus Christ, the Father of glory, may give to you a spirit of wisdom and of revelation in the knowledge of Him. 18 I pray that the eyes of your heart may be enlightened, so that you will know what is the hope of His calling, what are the riches of the glory of His inheritance in the saints, 19 and what is the surpassing greatness of His power toward us who believe. These are in accordance with the working of the strength of His might 20 which He brought about in Christ, when He raised Him from the dead and seated Him at His right hand in the heavenly places, 21 far above all rule and authority and power and dominion, and every name that is named, not only in this age but also in the one to come. 22 And He put all things in subjection under His feet, and gave Him as head over all things to the church, 23 which is His body, the fullness of Him who fills all in all. And you were dead in your trespasses and sins, in which you formerly walked according to the course of this world, according to the prince of the power of the air, of the spirit that is now working in the sons of disobedience. Among them we too all formerly lived in the lusts of our flesh, indulging the desires of the flesh and of the mind, and were by nature children of wrath, even as the rest. But God, being rich in mercy, because of His great love with which He loved us, even when we were dead in our transgressions, made us alive together with Christ (by grace you have been saved), and raised us up with Him, and seated us with Him in the heavenly places in Christ Jesus, so that in the ages to come He might show the surpassing riches of His grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith; and that not of yourselves, it is the gift of God; not as a result of works, so that no one may boast. 10 For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand so that we would walk in them.”

I have authority in Christ, not by anything that I have done to deserve it, it is a free gift of grace.

God, you are transcendent, and thanks for the vocabulary word. 🙂

Chris G.


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