A Wild Physique Wellness Club

01/22/2024

Everyone is different and we understand its hard to be you. Do not stress just be you in a community that believes in you.

01/09/2024

You never know how strong you are, until being strong is your only choice.

12/11/2023

People tend to avoid the important work they fear by doing unimportant work that wears them out.
They suppress anxiety with exhaustion, but they do not address the source of the problem.
-THE STOIC EMPEROR

12/05/2023

Easy High-Protein Instant Pot Turkey Chili

INGREDIENTS
* 2 lbs. lean ground turkey 99/1%
* 1 tsp. olive oil
* 1/2 medium yellow onion chopped
* 2 cloves garlic minced
* 2 cans Great Northern beans, rinsed and drained 15.5 oz. each
* 1 can chopped green chilis 4 oz.
* 1 can Rotel Original Diced Tomatoes and Green Chilies 10 oz.
* 2 tsp. ground cumin
* 1 tsp. dried oregeno
* 1 tsp. salt
* fresh cracked pepper
* 3 cups low-sodium chicken broth
* 1 cup corn (frozen, fresh, or canned) 70g
* 1/2 cup fat-free half and half 105g
* 2 Tbsp. arrowroot powder cornstarch is fine too

INSTRUCTIONS
* Turn on the Instant Pot to the sauté setting. Add the olive oil, ground turkey, onion, and garlic. Cook, breaking up the turkey with a spoon, until the turkey is browned and the onion is softened.

* Add the cumin, oregano, salt and pepper and mix evenly into the turkey to coat. Add the beans, rotel, green chilies, chicken broth amd corn. Stir until well combined.

* Close the lid on the Instant Pot and set the valve to the sealing position. Select Manual or Pressure Cook and set the timer for 15 minutes.

* When the cooking cycle is complete, let the pressure release naturally for 10 minutes, then quick release the remaining pressure. Open the lid and turn the Instant Pot back to the sauté mode.

* In a small bowl, whisk together the half and half and arrowroot powder. Stir the mixture into the chili. Cook the chili for an additional 3-5 minutes, stirring regularly, until it thickens to a creamy consistency.

* Taste and adjust seasonings as necessary and serve with your favorite toppings.

Carbohydrates: 23g
Protein: 33g
Fat: 2g

12/05/2023

11/21/2023

Vegetarian Hamburger Helper

INGREDIENTS

* 1 cup (140g dry) lentils
* 3 cups water (for cooking lentils)
* 1 tbsp Olive Oil
* 1/2 yellow onion, chopped
* 2 cloves garlic, minced
* 8 oz can tomato sauce
* 1/2 tsp chili powder
* 1/2 tsp paprika
* Fresh Cracked Pepper
* 1 package (8 oz.) Banza Chickpea Elbow Noodles
* 2.5 cups Vegetable broth
* Parsley for garnish

INSTRUCTIONS

Lentils
* Bring water (3 cups) to a boil in a pot. Add 1 cup (140g) dry lentils and simmer with the lid half on for 20-25 minutes until cooked but not too soft. Once done, drain the excess water and add to the pan pre directions below.

* In a deep pan over medium, add 1 tbsp. olive oil, garlic and onion. Cook until the onion is translucent, stirring often.

* Add cooked and drained lentils, pepper, paprika and chili powder and stir together well.

Add tomato sauce, noodles and vegetable broth to the pan and stir. Bring to a boil. Cover and cook for 7-9 minutes until the noodles are cooked. Stir often so the noodle do not stick to the pan.

Top with parsley and enjoy your vegetarian hamburger helper.

Carbohydrates: 47g
Protein: 20g
Fat: 9g

11/15/2023

Cajun Meatball Stew
INGREDIENTS

Cajun Seasoning
* 3 Tbsp. smoked paprika
* 1.5 Tbsp. salt
* 2 Tbsp. garlic powder
* 1 Tbsp. onion powder
* 1 Tbsp. dried oregano
* 1 Tbsp. cayenne pepper
* 1 tsp. fresh ground black pepper
Meatballs
* 1 lb lean ground chicken
* 1/4 cup Italian breadcrumbs
* 1 large egg
* 2 cloves garlic minced
* 2 tsp. Cajun seasoning
* 1 Tbsp. olive oil for cooking
For the Stew
* 1 Tbsp. olive oil
* 1 large yellow onion diced
* 1 cup celery diced
* 1 clove garlic minced
* 2 cups carrots sliced into rounds
* 2.5 cups low sodium beef broth or chicken
* 1 can diced tomatoes 14.5 oz
* 1.5 lbs. russet potatoes peeled and diced
* 2 bay leaves
* 2 tsp. Cajun seasoning 3-4 tsp. for spicy
* salt and pepper to taste
* fresh parsley chopped, for garnish

INSTRUCTIONS
 
* In a large mixing bowl, combine ground chicken, bread crumbs, egg, garlic and Cajun seasoning. Mix meatball ingredients until just combined. Roll the mixture into 12 equal 2-inch meatballs, approximately 45 grams each. Set aside.

* In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the meatballs in batches, making sure not to overcrowd the pot. Brown meatballs on all sides, then remove them and set aside. They don't need to be fully cooked at this point. 

* In the same pot, add the remaining tablespoon of olive oil. Add the diced onion, celery, and carrots. Sauté until the onions are translucent. Add the minced garlic and sauté for another minute.

* Pour in the beef broth and diced tomatoes (with their juices). Scrape the bottom of the pot with a wooden spoon to release any brown bits of meatball drippings. Bring the mixture to a simmer. Add the diced potatoes, bay leaves, and Cajun seasoning. Stir well.  Gently add the meatballs back into the pot.

* Reduce the heat to low, cover, and let the stew simmer for about 20-25 minutes, or until the potatoes are tender and the meatballs are cooked through.

* Once cooked through, serve and top with fresh chopped parsley.

* Calories: 286kcal
* Carbohydrates: 31g
* Protein: 21g
* Fat: 9g