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WEDNESDAY 250702
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Rest

Salmon Dumplings & Ginger Beef Bowl

Much Ado About Zone 2

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Rest day

Smoked salmon dumplings filled with creamy chive-cheese, paired with savory ginger beef and a buttery broccoli-cauliflower fried rice.

A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population

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Enjoy the recovery time, or make-up anything you missed from last week.

Photo - MetFix Foundations Seminar at MetFix Santa Cruz, CA.

Ingredients

For the Smoked Salmon Dumplings

4 oz smoked salmon slices
2 oz cream cheese, softened
1 Tbsp fresh chives, chopped
½ tsp lemon juice
Salt and pepper, to taste

For the Ginger Beef

6 oz ground beef
1 tsp fresh ginger, grated
1 clove garlic, minced
1 Tbsp coconut aminos or soy sauce
1 Tbsp butter (for cooking)
Salt and pepper, to taste

For the Broccoli-Cauliflower Fried Rice

½ cup riced cauliflower
½ cup riced broccoli
1 egg
1 Tbsp butter
1 tsp coconut aminos or soy sauce
Salt and pepper, to taste

Macronutrients

Protein: 70g
Fat: 62g
Carbs: 8g

Preparation

In a small bowl, mix the softened cream cheese (2 oz) with the chopped fresh chives (1 Tbsp) and lemon juice (½ tsp). Season with a pinch of salt and pepper.

Lay the smoked salmon slices (4 oz) flat on a clean surface. Spoon a small amount of the chive-cream cheese mixture into the center of each slice and fold over carefully to create small dumpling shapes. Set aside, keeping chilled.

In a skillet over medium heat, melt the butter (1 Tbsp) for the beef. Add the ground beef (6 oz) and cook for 4–5 minutes until browned. Stir in the minced garlic (1 clove), grated ginger (1 tsp), and coconut aminos or soy sauce (1 Tbsp). Season with salt and pepper and cook for an additional 1–2 minutes until fragrant and coated.

In another skillet, melt the butter (1 Tbsp) for the rice. Add the riced cauliflower (½ cup) and riced broccoli (½ cup) and sauté for 3–4 minutes until tender. Push the vegetables to the side of the pan, crack the egg (1) into the empty space, and scramble gently. Once set, mix the egg into the riced vegetables. Stir in the coconut aminos or soy sauce (1 tsp) and season with salt and pepper.

To plate, arrange the smoked salmon dumplings on the side, spoon the ginger beef next to them, and serve the broccoli-cauliflower fried rice alongside. Serve immediately.

Kristi Storoschuk pushes back on the popular narrative that low-intensity training is the best for improving mitochondrial function and chronic disease prevention. Research supporting Zone 2 seems to be primarily from observational data of elite endurance athletes, while there is substantial evidence of high-intensity exercise being the most beneficial for mitochondrial capacity.

More from Kristi here.

FULL ARTICLE

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