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Athlete Engineering Institute, Springfield, NJ (2026)

02/01/2023

Family Nutrition Without Going Broke!

Have you noticed the prices in the super market lately? I’ve been warning for 2 years that there is a war on food and we all need to get prepared. Anyway, here is a great family dinner, highly nutritious, for only $5. It is my mom’s tuna casserole recipe, tweaked a bit to optimize the nutrition and make it lower carb and higher fat.

Ingredients
3 cans of tuna (5 ounces)
3 cups of crushed potato chips*
2 cups of heavy cream
2 cups chicken bone broth
1 cup chopped mushrooms
1 onion
2 cups of frozen peas
2-3 tbsp of butter or ghee
Herbs and seasoning of choice

Sauté mushrooms and onion.
Pour all ingredients (except for 1/2 cup of the potato chips) into a 2 quart casserole dish, mix well.
Top with the remaining 1/2 cup of crushed potato chips and dot with butter.
Bake at 350 degrees for 25 minutes or until bubbly.

The whole recipe cost about $10 and half of it fed our family of 4. The kids loved it. If you are single, figure 5-6 meals for yourself.

Protein 160 (17%)
Carbs 167 (18%)
Fat 294g (65%)
Total Cal 4000

My diet is typically about 65% fat. If you prefer less, you can replace some of the heavy cream with condensed chicken or mushroom soup. This would further reduce the cost.

*Find potato chips cooked in olive oil or lard. Trader Joe’s has a good one.

11/07/2022

A nice little fall meal my wife whipped up.

Roast onion, garlic, squash until tender, then blend with grass fed butter, sea salt, cracked pepper, cinnamon or (pumpkin spices), cayenne, smoked paprika, cumin. turmeric, garlic salt, herbs of choice (fresh or dried).

Add veggie or chicken bone broth and Greek yogurt (for protein) and heat. Garnish with bacon bits and roasted squash or pumpkin seeds.

Was delicious. The butternut squash cost $3 and fed the whole family plus leftovers! Bacon from the local farm. Herbs from our garden. Pumpkin seeds from the 🎃.

09/22/2022

Field hockey players scare me ever since I was a kid and my sister came after me with her field hockey stick.

But I do make an exception for

07/30/2022

When NJ’s top gymnastics coach throws her back out…or needs to solve a problem with an athlete…she knows who to call. 🤸‍♀️🏋️‍♀️💪

06/29/2022

BKE ballers.

When I asked rising college senior what her advice was for the incoming college freshman

1. Be confident. When you go to college, everyone is good. But don’t forget, so are you!
2. Have fun. It is easy to get caught up in the stress and anxiety of it all, but in the end, any time spent on worrying is wasted time. The years go fast so don’t let it pass you by without enjoying it to the fullest!

Great advice Gina!

05/31/2022

Happy Memorial Day! Thank you to all those who serve our country, especially the ones who are also BKE athletes. Your sacrifices allow the rest of us average Americans to enjoy watermelon, hamburgers, and hot dogs at the pool with our kids on this beautiful day… and it is recognized and appreciated.

05/26/2022

Allergies getting to you?

If you are like me, you love spring but at the same time dread the pollen in the air.

Itchy eyes ears nose… fatigue… not fun.

Why do we get an allergic reaction? Your immune system recognizes the pollen as a foreign substance and produces histamines to attack it. However, it over reacts and produces too many histamines, leading to inflammation and all the symptoms of allergies. This is when most people reach for a Claritin.

What is the problem with Claritin?

It mainly consists of loratadine, an antihistamine, and pseudoephedrine, a fake adrenaline… man made chemicals that come with side effects.

What can you do naturally?

The BKE Aproach:

1. Load up on Vitamin C. As soon as you feel the onset of the allergies, take a few grams of Vitamin C. Then continue to take 1 or 2 grams every hour until your symptoms subside. Vitamin C is a natural anti-histamine. If you reach the point of “bowel tolerance” (stool gets soft), back off the vitamin C until it returns to normal.

2. Take SOD ( Superoxide Dismutase), Curcumin, or Quercetin. These are powerful antioxidants and anti-inflammatories. You can take them in a similar loading fashion, or triple the recommended dosage on the bottle. You want to take in a large amount quickly. I wouldn’t take all of them at the same time, but try one at a time with the vitamin C to see which works best for you.

05/16/2022

I have been warning about the coming food shortages, however, it is a shame that it is starting with our babies. The good news is there is no shortage of baby FOOD!

Baby formula is and always has been a scam to fool mothers into thinking that there is something special about what is in the formula. Fear sells. The truth is that it is made from a bunch of crap that you don’t want to put in your baby anyway.

It is filled with:

🔹Soy - GMO product containing phytates, which inhibit absorption of certain minerals.
🔹Phytoestrogens - from the soy. Whacks out their estrogen/testosterone balance.
🔹Bad fats - from vegetable oils, cause free radical damage and disrupt thyroid function.
🔹Denatured proteins
🔹Cereal grains - can not be digested by babies less than a year.

🔹And is absent of the all important source of all hormones, cholesterol.

Ideally, a.mother would nurse exclusively for 6 months and then introduce solid food.

However, many moms can’t or don’t want to nurse for various reasons. This creates a dilemma…in the first six months, commercial baby food seems like the only alternative. However, it isn’t. Despite what the news is telling you, much healthier baby food can be made at home.

A good home made mother’s milk substitution should contain:

🔹Raw milk - unpasteurized and non homogenized. Contains enzymes needed to digest and probiotics that get killed when milk is pasteurized. It also contains healthy fats that would become less usable if homogenized.

or

🔹High quality pasteurized milk - If you can’t get raw milk, you can get a higher quality store bought milk and “unpasteurize” it yourself using a piima culture or kefir grains.

or

🔹Goat milk - more similar to mothers milk than cows milk. However, you will need to also use liver with this recipe since goat milk is devoid of iron, folic acid, and B12.

and can include:

🔹Gelatin protein powder
🔹Whey
🔹Liver
🔹Bone broth
🔹Coconut oil
🔹Olive oil
🔹Egg yolks
🔹Sea salt
🔹Cream
🔹Probiotics
🔹Nutritional yeast
🔹Acerola cherry

The above ingredients can be mixed in or blended like a smoothie. For detailed recipes and detailed instructions on where to get…

05/12/2022

It was an honor, privilege, and great fun to watch these BKE athletes, teammates, brothers, and friends go head to head in a fierce but friendly competition. After years of hard work to get here, I would expect nothing less from these guys other than to do their best and try their hardest to win, to bring out the best in each other, and no matter what the scoreboard said, to be gracious afterward. Class acts all around. Well done guys. 👍 This is what high school sports is all about.

04/24/2022

Great to see BKE athlete Jon Dugenio in action at Rutgers Stadium with the Dugenio clan.

I don’t get to see many games, but glad I didn’t miss this one. Big W for Rutgers over Penn State in overtime!

Good luck to Jon’s and his Rutgers teammates next week in the Big 10 championships!

04/22/2022

Every athlete will experience structural imbalances over time due to the movements of their sport.

This baseball player has probably swung a bat right handed 20,000 times but almost none lefty. Think about how a body will adapt to this repetitive unilateral movement. At some point, it becomes a problem. One place the imbalance shows up is in his right hip, which tends to become stuck while moving into internal rotation, as you can see in the video.

The theory of BKE says that most problems occur from imbalances in the way you move, eat, and think. Likewise, most of them can be fixed through adjustments in the way you move, eat, and think. You can see here that just by doing a few lefty swings, his right hip opened up into internal rotation.

If your sport has a unilateral movement - throwing, kicking, swinging, etc, I usually recommend doing the opposite movement as part of your warmup in order to maintain structural balance.

04/19/2022

Dear Jet Blue,

The rule you enforced for two years was unconstitutional as determined by a federal judge yesterday. The CDC did not have authority to impose the mask mandate under the Public Health Services Act of 1944. The judge determined that the law only lets the CDC impose measures related to “inspection, fumigation, disinfection, sanitation, pest extermination [and] destruction” to curb disease transmission and mask-wearing doesn’t fall under any of those.

The CDC also failed to have an adequate public comment period before it imposed the mandate. The judge also determined that the mask mandate was “arbitrary and capricious” because the agency didn’t sufficiently explain the reasoning behind imposing it.

This means that I was right and you were wrong, JetBlue. You tried to impose an unconstitutional and unscientific invasion of my bodily autonomy and I said no thank you.

I was on the right side of history, you were on the wrong side.

I knew this from the beginning which is why I refused to comply, no matter what the consequences. If everyone refused, this mandate would not have lasted one day.

“One has a moral responsibility to disobey unjust laws.”

- MLK Jr

Athlete Engineering Institute

02/01/2023

11/07/2022

09/22/2022

07/30/2022

06/29/2022

05/31/2022

05/26/2022

05/16/2022

05/12/2022

04/24/2022

04/22/2022

04/19/2022

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