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NUTRITION
Recipe Of The Week

Smash Burger Tacos
Approx Macros: 21 P / 22 C/ 19 F

Ingredients:
For The Patties-
- 1lb ground beef
- 1 tsp sea salt
- 1/3 tsp garlic powder
- black pepper to taste

Toppings:
- cheddar cheese
- shredded lettuce
- tomatoes
- sliced onion
- pickles

Tacos:
- 6 whole wheat tortillas

Sauce:
- Big Mac sauce
- ketchup
- mustard

Directions:
1. Add ground beef, salt, pepper, and garlic powder to a large bowl. Using a fork or spatula, gently stir to season the meat, being careful not to over-mix. Over-mixing can cause the patties to become dry, so mix just enough to incorporate the seasonings.

2. Divide the beef into 6 equal portions (about 2.6 ounces or 75 grams each) and place them over a plate. Refrigerate while preheating the griddle or skillet.

3. Preheat a griddle or a skillet over medium-high heat.

4. When the griddle is hot, place a portion of the beef on the surface and top with a tortilla. Using a smashing tool, flatten the beef as thin as possible. Let cook undisturbed for 3 to 5 minutes, then flip and cook on the other side for 2 minutes more.

5. Top with shredded cheddar cheese, lettuce, tomatoes, onion and pickles. Remove from the heat and serve smashed burger tacos.

   
   

FITNESS
8 Week Fall Fit Challenge

If you’re looking to have more energy…

Lose weight…

Build muscle…

Do the things that you know you should but just need some help getting there...

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My 8-week Fit Fall Challenge has workout plans, recipes, custom macros, advice on what to do when traveling, and much more.

Whatever it is, we have thought about it and will cover it in the challenge so that you can stay on track with your goals.

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You will know exactly what to eat to burn fat and gain lean muscle while keeping your hunger at bay

You will know how to continue to tweak and refine your approach to get the gains you’re looking for

And most importantly, you will have the mindset you need to stay motivated and turn these new habits into a lifestyle that lasts.

The best part? It will cost you less than $30 to change your life.

Even better? Get a friend to sign up with you and I’ll send you a FREE Water bottle!

HEALTH/WELLNESS
There Are Microplastics In Your Brain… What You Can Do About It.

Microplastics. It’s more than a buzz word going around. Microplastics are becoming one of this generations greatest health risks- leading to issues like endocrine disruption (helllllo messed up hormones!), reduced fertility, ADHD, anxiety, and depression. And just to touch the tip of the iceberg.. studies show a 4.5-fold increase in the risk of heart attack and strokes. Yikes.

What are Microplastics?
They are tiny pieces of plastic that are too small for the eye to see. They arise from the slow breakdown of larger plastics in our environment, such as plastic bottles, supplement containers, packaged food, synthetic clothing, synthetic furniture, etc. and end up accumulating in our bodies via inhalation.

The Big Problem:
Microplastics don’t simply leave our bodies. They accumulate in critical areas like our brains, bloodstream, reproductive organs, and even the placenta. They contain toxic chemicals like BPA, BPS, and phthalates- all of which have been shown to negatively impact health.

Research shows that the average person ingests up to the equivalent of a 5g CREDIT CARD EACH WEEK!!!!

So, what can you do? While it may seem like you’re powerless against the overburden of microplastics in our environments…there are some simple steps you can take to lower your exposure:

1. Improve Your Indoor Air Quality: open your windows daily, invest in a high quality HEPA air filter, and spend more time outdoors. Remember, the biggest source of microplastics is inhalation in indoor environments which is how/why they get trapped in the brain.

2. Ditch Plastic Water Bottles/ Tupperware/Plates/Silverware/and Lunchboxes: opt for glass or stainless steel instead…easy peasy switch!

3. Bring Your Own Coffee Cup: when getting coffee out, the cups are either plastic or lined with plastic.

4. Choose Natural Fabric Clothing: Opt for organic cottons over polyesters which shed microplastics.

5. Throw Out Your Plastic Cutting Board: chopping food on a plastic cutting board releases MILLIONS of microplastics in your food. Opt for wood instead.

6. Stop Heating Food In Plastic or Styrofoam: always store food leftovers and heat food up in glass containers.

7. Avoid Canned and Packaged Foods: Canned and packaged foods are lined in plastics directly touching the food you eat. Choose whole, unprocessed foods instead.

MINDSET
Feel Good About Your Life

If you're ever going to feel good about yourself and your life...

You need to express gratitude.

Do it daily.

Do it with intention.

It's easy to lose sight of all the incredible things you've been able to attract in life when you're constantly in the pursuit of more.

Step back...

Take a deep breath...

...and take inventory of these things.

Recognize how fortunate you are.

Recognize how much you have overcome.

Recognize all the great people in your life.

Recognize all the potential you have inside you.

Recognize the opportunity you have every day.

I know one thing for certain...

Life is far more enjoyable with a heart full of gratitude.

-Andy Frisella

Make yourself Better Today.