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Monday, 20251215
- Pete Shaw
- 1 day ago
- 2 min read
BODY
Skill
Barbell power clean (work on technique)
Workout
Row 500m
25 power cleans
Row 500m
Use a barbell and work on technique for the power clean by keeping it light. Use a PVC to start.
For the workout, choose a weight that you keeps you in the 5-7 rep range for most sets.
BELLY
Stuffed Chicken Breasts with Cream Cheese and Sun-Dried Tomatoes
⚡️ Quick & Easy Baked Stuffed Chicken
This method removes the stovetop searing, making the entire cooking process hands-off after a quick assembly.
Group | Ingredient |
Chicken & Seasoning | 2 (6 oz) boneless, skinless chicken breasts |
Salt and pepper, ½ tsp garlic powder, ½ tsp onion powder | |
The Stuffing | ¼ cup cream cheese, softened |
2 Tbsp chopped sun-dried tomatoes (drained) | |
¼ cup shredded mozzarella or Parmesan cheese | |
1 Tbsp chopped fresh basil (or ½ tsp dried), ¼ tsp black pepper | |
Cooking Prep | 1½ Tbsp butter or tallow, melted (for brushing) |
Tools | Toothpicks or kitchen twine (for securing) |
🏃♂️ Quick Assembly (18–25 Minutes Total)
Prep & Preheat (5 Minutes): Preheat oven to 375°F (190°C). Line a small baking sheet with parchment paper or foil.
Make Stuffing (3 Minutes): In a small bowl, combine the softened cream cheese, sun-dried tomatoes, mozzarella/Parmesan, basil, and black pepper. Mix until well combined.
Stuff Chicken (5 Minutes):
Slice a deep pocket into the side of each chicken breast (do not cut all the way through).
Season both sides of the breasts with salt, pepper, garlic powder, and onion powder.
Stuff each breast with half the cream cheese mixture. Secure the opening tightly with toothpicks or kitchen twine.
Bake (18–20 Minutes):
Place the stuffed chicken breasts on the prepared baking sheet.
Brush the tops of the chicken liberally with the 1½ Tbsp of melted butter or tallow (this substitutes the searing step for moisture and color).
Bake for 18–20 minutes, or until the internal temperature reaches 165°F (74°C).
Rest & Serve: Let the chicken rest for 5 minutes after removing it from the oven. Remove the toothpicks/twine. Slice and serve.
BELLY
Immunizing Against the Keto Flu
Dr. Mary Dan Eades explains that “keto flu” isn’t an illness but a predictable adjustment period when shifting from a high-carb diet to a ketogenic one. She outlines two main causes: first, the body temporarily lacks the enzymes needed to efficiently burn fat, leading to low energy until those pathways ramp up; second, falling insulin levels trigger rapid losses of sodium, potassium, magnesium, and water—causing fatigue, dizziness, cramps, and brain fog. These effects are temporary and can be prevented by increasing electrolytes (especially potassium and magnesium), adding extra salt and fluids, and closely monitoring medications for blood sugar and blood pressure during the transition.
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