Friday, 20251212

BODY

Skill

Dumbbell hang clean and press (keep it light and work on form)

Workout

Complete as many rounds as possible in 12 minutes:

15 dumbbell clean and presses

15-calorie bike

For the workout, choose a dumbbell weight that is challenging for 15 reps in a row. You could do it for the first set, but maybe have to break it up in later rounds.

Use a Concept 2 Erg or the Echo bike–your choice.

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BELLY

Chicken Enchiladas with Cheese Shells

Shredded chicken rolled in baked cheese shells and smothered in a rich, tangy, homemade enchilada cream sauce.

⚡️ Quick & Easy Keto Enchiladas (One-Pan Sauce)

This simplified method uses the stovetop for the sauce while the shells are baking, and combines steps for faster assembly.

Group	Ingredient
The Shells (Wraps)	2 cups shredded cheddar or mozzarella cheese
The Filling	2 cups cooked shredded chicken (thigh or breast)
	1 cup shredded Monterey Jack cheese
	Seasoning: Salt, pepper, ½ tsp cumin, ½ tsp garlic powder, ½ tsp onion powder
The Sauce	2 Tbsp butter
	2 cloves garlic, minced
	1 tsp chili powder, ½ tsp cumin, ¼ tsp paprika
	½ cup chicken broth, 2 Tbsp tomato paste, 2 Tbsp heavy cream
	Salt, to taste
For Assembly	2 Tbsp butter or tallow (for greasing/sautéing)
	1 Tbsp chopped cilantro
	Garnish: Sour cream or diced avocado (optional)

🏃‍♂️ Quick Assembly (25–30 Minutes Total)

1. Prep Oven & Shells (5 Minutes): Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper. Place 8 piles of shredded cheddar/mozzarella (about $\frac{1}{4}$ cup each) on the sheet, flattened into thin circles.

   • Start the Clock: Place the baking sheet in the oven and bake for 7–9 minutes.

2. Make Sauce (7 Minutes): While the shells bake, start the sauce:

   • In a saucepan, melt the 2 Tbsp butter over medium heat.

   • Add the garlic, chili powder, cumin, and paprika. Sauté for 30 seconds.

   • Whisk in the chicken broth, tomato paste, and heavy cream. Simmer for 3–5 minutes until it thickens slightly. Season with salt. Remove from heat and set aside.

3. Make Filling (5 Minutes): While the sauce simmers, prepare the filling:

   • In a skillet, melt 2 Tbsp butter or tallow over medium heat.

   • Add the shredded chicken and the filling seasonings (cumin, garlic powder, onion powder, salt, and pepper). Sauté for 1–2 minutes until warm.

   • Stir in the 1 cup of Monterey Jack cheese until it melts and coats the chicken. Remove from heat.

4. Roll & Assemble (5 Minutes):

   • Remove the baked cheese shells from the oven. Let them cool for just 1–2 minutes (they must be warm and pliable).

   • Spoon the chicken filling into each shell, roll tightly, and place seam-side down in a small, lightly greased baking dish.

   • Pour the prepared enchilada sauce evenly over all the rolled enchiladas.

5. Final Bake & Serve (10–12 Minutes):

   • Bake uncovered at 375°F for 10–12 minutes, until the sauce is bubbly and the dish is hot throughout.

   • Garnish with cilantro and sour cream/avocado before serving.

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BELLY

Why Small Farmers Are Disappearing

Family farms in America are slowly disappearing, with a 2022 USDA census reporting that America lost 142,000 farms over just five years. The average farmer in America is now nearly 60 years old.

But it’s not government subsidies that farmers need to stay afloat, says Joel Salatin. What small farmers really need is the freedom to innovate and sell directly to local consumers—without facing a morass of red tape, regulations, and mandates.

Salatin, co-owner of Polyface Farms in Virginia, is widely recognized as a leading pioneer of sustainable or regenerative farming practices that enrich the land, rather than depleting it.