Organic Buffalo Chicken Meatballs

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Organic Buffalo Chicken Meatballs

Hey folks,

Here’s an easy chicken meatball recipe that offers lots of protein and great taste!


– 4 tablespoons of organic unsalted butter
– 1/3 cup of Frank’s Red Hot sauce (or your favorite hot sauce)
– 1 pound (450g) of organic ground chicken (you can use ground turkey if you can’t handle the chicken)
– 1 large egg
– 3/4 cup of almond meal (binder)
– pinch of salt


1. Combine butter and hot sauce in a pot, heat and whisk until the butter and sauce have uniformly mixed.
2. Set aside for ten minutes to cool.


1. Preheat oven to 450 degrees F.
2. Combine sauce, chicken, egg, almond meal and salt into a large bowl and mix thoroughly with your hands. My mixture was still too wet so I added more almond meal to try to dry it up a bit.
3. Roll into golf ball sized balls and place on a pan. You can either grease the pan or use parchment paper. If you opted to grease, use coconut or olive oil.
4. Place meatballs in the oven and bake for 15 to 20 minutes.

And your done! Plate with your favourite side dish. I made a nice quinoa salad on the side.


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Banana Bread

This here is the official Never Do Nothing Banana Bread recipe!

I was first introduced to this by Ty, who had me try it out – I didn’t believe for a second that this was a healthy, paleo recipe so I baked it for myself just to be sure – and yeah, not only is it amazing tasting, but it is in fact paleo – it contains no gluten, flour and other cheap fillers. The only sugar in here is from honey and from the bananas!

One of the first things people notice when they start to eat healthier is how hungry they are, all the time. Your body is so used to getting fed at the slightest hunger pang by getting stuffed with easy to obtain, cheap, processed crap that it’s a strange feeling to simply ‘always’ be hungry – this goes away in time, but when you are in the mood to snack – or are preparing to workout / post-workout – whatever – eat healthy stuff. A slice of this banana bread will satisfy your hunger. It’s easy to make – you know what goes in it – and it tastes great!

We got this recipe from Paleo OMG! ( but we changed it slightly as we have no need for the ‘french toast’ part of it. Paleo OMG is an amazing source for healthy recipes!


3 medium (or 4 small) bananas. Putting old bananas in the freezer in using them when required is the best way!

1.5 Cups of unsalted cashews (roughly 200 grams)

1 Cup of Almond meal / flour

2 tablespoons of walnut oil

2 eggs

1 tablespoon honey

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon vanilla extract

1/2 teaspoon cinnamon

pinch of salt

As usual – try to get organic when possible… my local grocery store had no organic honey on this day! Grrrr!!!

  • Preheat oven to 375 degrees.
  • If possible, use a food processor!!! If not possible, try a blender for this. Add your cashews to the food processor to grind down.
  • Once your get a fine cashew meal, add your walnut oil while your food processor is still on until you get a cashew butter.
  • Then peel your bananas, roughly break them up, and add to your food processor with your cashews – keep processing as it continues to mix everything together.
  • Now in a large bowl, whisk your eggs, then add your cashew/banana mixture along with almond meal/flour, baking soda and powder, honey, vanilla extract, cinnamon, and salt. Mix to combine until you get a batter – personally I use a fork for this – works super well.
  • Grease a standard bread pan with some coconut oil (or anything available – just don’t use nothing or it will stick like mad!
  • Pour batter into your greased loaf pan. Place in oven and bake until it has a nice brown color to it and your knife comes out ‘dry’ when you poke it. Time will depend on the oven – I use a gas range and 37 minutes seems to be just about right. Ty uses an electric range and he says 40 minutes seems to do it… put it for 30 minutes, test it, and figure out from there what works best for you.
  • Let it sit a moment then put it on a cooling rack and cut it up into 8 slices – allow to cool and ‘dry’ slightly to room temperature.
  • Put some nice organic butter on it and eat!!!


Based on the information on the packaging and from nutrition information available on-line, I calculated the following;

Total for the loaf – Total per slice (1/8)

Calories                     2480                           307

Fat                               161                              20

Carbs                          192                              24

Fibre                            30                              3.75

Sugar                           78                               9.75

Protein                        78                               9.75


Cashews in the food processor!

Yup – it will process down to a near ‘liquid’ state!!

After cashews, walnut oil, and bananas have been put in!

Pouring the batter out (once mixed with the eggs and the rest of the ingredients)!

Pre-cooking – 375f for 37 minutes in my range

Post-cooking – note the knife test hole – it came out dryish – good to go!

Sliced up into 8 parts

Closer look at the slices – the ‘top’ part didn’t get removed from the pan properly thanks to me rushing it.

The best part – butter melting ready to eat!


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Tylenol and Chicken

Waiter, is that Tylenol in my chicken?

Tylenol and Chicken. No this isn’t a recipe, it’s a scary finding from Dr. Keeve Nachman of John Hopkins’ University’s Center for a Livable Future which shows that nearly 66% of all commercial chicken feed contains drugs such as Tylenol, Prozac, and Benadryl.

In the April 2012 issue of Environmental Science and Technology, Dr. Nachman publishes his study that researches a little-known but major component of the commercial chicken feeding process – feather meal. Part of the poultry slaughtering process results in feathers being further processed into what’s called ‘feather meal’. This is used to actually feed the chickens and fatten them up for human consumption. Adding the previously mentioned chemicals to the food supply is illegal… here in North America… but the big commercial farms get around this by imported chicken feather-meal from China. We all know how great food-safety standards are in China, right? According to his study, the amount of chemicals in feather meal is downright redonculous (not an exact quote).

Not only were nearly 66% of Chickens fed Tylenol, Prozac, and Benadryl – but nearly 9 in 10 of them were found to have varying levels of arsenic.

Okay, so what’s the deal?

Apparently feeding caffeine to chickens makes them eat more – this caffeine can be in the form of Coffee Pulp and Green Tea Extract (which on the surface sounds ‘sort of’ healthy as both of these are antioxidants right?). But the problem is that it makes them anxious – this results in a tougher meat and bad for business. So in order to calm them down, they are fed Tylenol, prozac, and Benadryl – depending on where it comes from and what deals the poultry farmers in China got… the feathers from these chickens are then processed into feather-meal which in turn gets shipped out to massive commercial farms here in Canada and the US. Thanks to a commerce-first free-trade policy and the removal of all those ‘pesky’ anti-business regulations (food safety rules, etc) importing this stuff is beyond easy. It then finds its way into the food-supply and eventually into the chicken you eat.

Oh, and the arsenic? Yeah, that’s used to ensure a nice pink shade for the breasts… because apparently nature didn’t get it right the first time.

So what are your options here?

I believe there are two options here – better, and best!

Better: Eat grain-fed chicken. If you go to the grocery store today you almost always have three choices for chicken – you have the store-packaged ‘no-name’ stuff, the ‘Maple Leaf’ type chicken breasts which state that they are grain-fed only (meaning they will not contain feather-meal), and the organic chicken. If budgetary pressures are such that organic chicken is not an option for you, the grain-fed chicken will be a better choice for sure.

Best: Organic chicken. Ever notice how organic chicken breasts actually look a bit different? That’s because they are! They are the best possible option for you. Plain and simple. Organic Chicken from farms in Canada and the U.S. are produced using proper health and safety standards and are for the most part smaller outfits that care about their products and will also usually allow you to visit their farms to see for yourself (try that at a commercial farm!). The chickens are predominately free-range and eat natural seeds, grasses, and even bugs. They are chemical-free, certainly Tylenol-free!, and thanks to a ‘natural’ diet, they have higher levels of Omega 3’s (the grains from ‘grain-fed’ chickens would elevate the Omega 6 content to have a ratio that is less ideal for you – but certainly better than having chemicals added!). Omega-3 vs Omega-6 is discussed in-depth in the ‘Nutrition’ chapter of my eBook.

A lot of people complain about the price of organic products – but as with anything in life you get what you pay for. I have friends who complain to no end about this but yet have no problems dropping 200$ a week eating at restaurants and going out on weekends. No one said being healthy was going to be easy – you simply have to decide on what’s best for you and what you consider to be important. As a firefighter I am exposed to enough garbage in the form of smoke that when I do have control over what enter’s my body, there really isn’t an option!

Cook your own meals and you have full control over what is entering your body! Stay fit and healthy!


Research article that is referenced:

Love D.C., Halden R.U., Davis M.F., Nachman K.E. Feather meal: A previously unrecognized route for reentry into the food supply of multiple pharmaceuticals and personal care products (PPCPs) (2012) Environmental Science and Technology, 46 (7) , pp. 3795-3802.


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Sweet-Potato and Lentil Shepards Pie

Sweet-Potato and Lentil Shepards Pie


Sweet-Potato and Lentil Shepards Pie is an amazing tasting, healthy, and nutritious recipe you can easily make in less than 30 minutes at your home. I’m able to get 8 hearty portions out of the following recipe. There is nothing better either an hour prior to working out or right when you get home from a challenging workout than a bowl of Sweet-Potato and Lentil Shepards Pie!

Full of nutrients, protein, carbs, and electrolytes ready to either power you up for a workout or replenish what you just used up!

While there are numerous sweet-potato and lentil shepards pie recipes on the internet, the following is all mine!!


Start with the following ingredients;

3 Large Sweet Potatoes

1 Can of Corn (corn only, no added salt / sugar)

1 Onion

2lb of Extra-Lean Beef

2 Cups of Lentils (dry, not in a can)

1tbs of Butter

1/2 Cup of Milk

1tbs of Olive Oil

Montreal Steak Spice

Worcestershire Sauce

Maple Syrup

Franks Red-Hot Sauce



Peel the potatoes – cube them and put them in boiling water

Add Water to the lentils and boil them (follow instructions on the bag – this can vary) – keep on eye on them and stir often

Chop up the onion – Fry them on a skillet with the olive oil and beef

Add some Montreal Steak Spice and Worcester Sauce to the beef as it’s frying on low


Once Potatoes are cooked, drain them and put them back in the pot – add the butter, milk, and a spoonful of maple-syrup and mash it up

Once the lentils are cooked, remove additional water if necessary, add some franks red-hot sauce. Not too much!


Put the cooked beef on the bottom of a large casserole dish (or use two medium dishes – you can freeze the second one for future eating!), followed by a layer of corn, a layer of lentils, and the sweet-potatoes on top! Place in the over at 300 F for about 10-15 minutes just to warm everything up.



The ingredients I use are all organic and grass-fed beef. Even the butter is organic and comes from a grass-fed cow. The importance of this, especially in regards to the beef, butter, and milk is that the ratio of Omega 3 to Omega 6 is closer to the 1:1 ratio that nature intended, and not the 1:20 ratio that currently exists in standard grain-fed industrial-farm-lot beef.

The nutrition information for this is approximately the following (Total and Portion-Size of 1/8th the total) – all nutrition information was derived from on-line sources;

Calories: 3274 — 410

Fat: 78g — 9.75g

Carbs: 315.5g — 40g

Fibre: 70g — 8.75g

Protein: 228g — 28.5g


The sodium content will be entirely based on how much spice and sauce you add to it. I put enough for a nice little taste but nothing crazy. Your body needs the salt anyway for working out (the potassium in the potatoes is a lot as well – providing for an excellent balance of electrolytes).


I know I should have taken a picture of this when it was still nice and warm and straight out of the oven instead of waiting for the last portion straight out of the fridge – but oh well, I wanted to eat it!!!





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May 16th, 2012

Today is a rest day! Time to get stuff around the house done finally!


Yesterday’s protein calculator proved to be quite a popular posting, so we’ve decided to follow it up with an article regarding the main types of protein and how they are processed by the body in regards to athletic requirements. The article also touches on how much protein strength-training athletes should consume. It makes for a very interesting read and anyone thinking about doing our workout or supplementing their protein intake should give it a shot!


This article comes from one of our favourite sources of information – the well respected and peer-reviewed Journal of Sports Science and Medicine.  The article is written by Dr. Jay Hoffman, PhD.

One of the highlights of this great article is the following line: As a result, recommendations for strength/power athletes’ protein intake are generally suggested to be between 1.4 – 1.8 gkg-1day-1. If you are doing the Firefighter-Hybrid Workout, you are a strength/power athlete - period!

Thankfully we were able to find the PDF of his Review Article (A Review Article is an piece of research whereby a researcher analyses all the current literature and summarizes it);


While we obviously know that our readers are rational individuals capable of thinking for themselves, please let us remind you – and this goes without saying –  as with anything else you read on the internet, do your own research before embarking on any workout and diet modifications.

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Relax, It’s Only Caffeine

Relax, It’s Only Caffeine!


For whatever reason caffeine has always had a bad reputation. Supposedly  if you used it prior to working out, heart arrhythmias, increasing body-temperature, dehydration!!! These evils will strike you as soon as you enter the gym with a bit of caffeine in your system. It’s a fact!!!

Well as with most things related to nutrition and health, this myth has long ago been busted yet it still seems to be considered a ‘fact’ amongst many experts out there.

First off, it won’t dehydrate you! This has been proven false over and over again – as early as 2000 research articles began appearing confirming how much crap that was – The October 2000 issue of  the Journal of the American College of Nutrition has a ‘breakthrough’ article regarding this.

As far as the actual exercising goes, it does not act as an energy bolt so much as it acts as a way to enhance your resistance to fatigue and muscle pain. Tons of research confirms this – I could start putting links up but I’ll be here all day… just go to Google! As a rule of thumb unless it’s a peer-reviewed publication in a well-known reseach journal, I NEVER trust it!

We have our espresso every morning and sometimes prior to the gym if we’re feeling a bit tired…


Relax, It’s Only Caffeine!


Armstrong, L.E., Caffeine, body fluid electrolyte balance, and exercise performance. International Journal of Sport Nutrition and Exercise Metabolism. 2002; 12:189 -206.

Armstrong, L.E., Casa, D., Maresh.C.,Ganio.M.Caffeine,fluid-electrolyte balance, temperature regulation and exercise-heat tolerance. Exercise and Sport Sciences. 2007;35:135-140.

Ganio, M.S., Casa, D., Armstrong,L., Maresh,C. Evidence-based approach to lingering hydration questions. Clinics in Sports Medicine. 2007; 26: 1-16.

Grandjean, A.J., Reimers, K.J., Bannick., K.E.,Haven,M.C. The effect of caffeinated, non-caffeinated, caloric and non-caloric beverages on hydration. Journal of the American College of Nutrition. 2000; 19:591- 600.

Maughan, R.J and Griffin, J. Caffeine ingestion and fluid balance: a review. Journal of Human Nutrition and Dietetics. 2003; 16: 411- 420.

Nussberger, J., Mooser, V., Maridor,G., Juillerat, L., Waeber, B., Brunner, H.R. Caffeine induced diuresis and atrial natriuretic peptides. Journal of Cardiovascular Pharmacology.1990; 15: 685:691.

Passmore, A.P., Kondowe, G.B., Johnston, G.D. Renal and cardiovascular effects of caffeine: a dose response study. Clinical Science 1987; 72: 749 -756.

Popkin, B.M.,Armstrong,L.E.,Bray,G.M.,Caballero,B.,Frei,B.,Willett,W. A new proposed guidance system for beverage consumption in the United States. Am.J.Clin.Nutr. 2006;83;529-542.

Robertson, D.,Frolich, J.C., Carr, R.K., Watson, J.T., Hollifield, J.W., Shand, D.G.,Oates, J.A. Effects of caffeine on plasma rennin activity, catecholamines and blood pressure. New England Journal of Medicine. 1978; 298:181-186.




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Never Do Nothing Official Smoothie

The Official NDN Smoothie!

As official as a smoothie can get, assuming smoothies can be honored with such things, this is the official Never Do Nothing lunch-time smoothie!!!

As referenced to in our eBook (which is now on sale btw!)

This smoothie consists of the following ingredients;


2 scoops of natural protein

1 scoop of glutamine

1 cup of mixed berries

1 cup of kale

1 tb of raw cocoa powder

2 tbs of ground flax seeds (or in this case, sprouted flax seeds)

1/2 cup of plain greek yogurt


Mix the sucker up and drink it with pride! It tastes much better than it looks and sounds!!

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Lunch time smoothie

This is an easy way to get some good nutrients and protein into your diet. this smoothie has:

– frozen mango
– frozen cranberries
– frozen kale
– a couple tablespoons of vanilla Greek yogurt
– some milk
– 1 scoop of weigh protein (28 grams)

There’s no specific recipes for these smoothies. We usually mix it up with all kinds of berries, fruit and veggies. You can also add some ground flax seed, some glutamine or cocoa powder. The trick is to find a combination that is not only healthy, but tastes good so that you can get it down.


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People always have a hard time believing me when I tell them that I have a complete breakfast EVERY single day. The only times in the past 10 years that I’ve missed breakfast have been due to hangovers.

My breakfasts are also pretty much exactly the same as well;

2 organic eggs fried in organic butter
2 strips of naturally-smoked preservative-free bacon
Half an organic avocado
1 organic banana smothered in raw organic almond butter
1 cup of organic berries

What’s missing in the picture are the 3 grams of omega 3 supplements, 2000iu of vitamin D and of course my latte – made with Firehaus beans and lactose-free organic 2% milk

The whole thing took me 7:52 to prepare.

There is no excuse to not have a solid and complete breakfast!!!


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