Some people call me stinky, some call me cheesy, my inspiration: combine both for a deadly combination of flavour: le quiche! This is a healthy version with cottage cheese representing the cheese and egg whites taking the place of eggs. This is a quick easy recipe that is transportable and lasts several days. Say goodbye egg mcmuffin and hello to Chef Buff’s quiche supreme! Warning: you might become addicted.

Ingredients
Half spanish onion
Five medium mushrooms
Two Cups of broccoli
7.5 Ounce of 1% Cottage Cheese
225 ml of Egg whites
3 Eggs
Top with Cheddar
Salt, pepper, paprika, cayenne pepper and garlic

Have any modifications? Let the infamous one star chef know below!

Today we visit the Mediterranean to go to my Greek brethren for culinary inspiration. The theme today is volumetrics; using high volume low calorie food to leave us feeling satiated. The result? A jumbo greek salad. Simple, elegant, and most of all tasty- this salad will leave you saying all kinds of weird jargon in Greek. TIKANIS!

Ingredients
150 gram Chicken Breast
1 Teaspoon Olive Oil
30 gram crumbled Goat’s Feta
Ionized sea salt
¼ Spanish Onion
¼ Red Bell pepper
Crap Load of Spinach
Black Pepper

Approximate calories: 380 (This is a Chef Buff sized portion, adjust accordingly). Watch the onion breathe don’t blame me if you make a couple of these a day- it makes a great lunch OR breakfast!

What variations do you guys use? Comment below!

Gyms are an interesting place to work. Some people you see every day, others once in a blue moon. Sometimes people reach their goals; unfortunately most usually don’t. In those same gym goers I see the same tired look in people’s eyes as they train. It is a look of weak hope and quiet desperation. They are searching for purpose, for meaning. Vainly they seek inside the gym answers to their problems. Their physical failures might stem from poor exercise choices, redundant routines, and lack of direction, but these problems indicate a much larger issue. The real culprits, poor planning, inconsistency, lack of motivation and a host of others, are usually indicative of the way the person leads their life. Do people come to lose fat, to gain muscle? Or do they come to feel better about themselves, to become more comfortable with who they are, who they want to be? The physical goal might be to lose ten pounds of fat, but the real goal is often to eliminate the psychological baggage of not feeling good about one’s self.

                Inside the gym you see people for who they really are; what really drives them. You can pick up a lot on a person’s personality just by the way they train. Are your visits to the gym inconsistent, lacking both focus and direction? If yes, then how are you performing in other areas of your life? Is there a direction; a five year plan? Or does your gym time represent the way you lead your life? Based on my experience with hundreds of clients, I think one correlates to the other. 

                I believe the way a person trains is a good indicator of who they are. Why is it that the most successful people I know also train the hardest, most consistent and see the most results? Could their drive for physical perfection stem from their internal drive for every other aspect of their lives? Even the phrases a person uses in the gym reveal what they view the gym as. The difference between saying that you “train” and you “sort of work-out” imply two different mindsets. Notice also how I use the phrase training instead of “working out”. Working out to me implies a lack of direction and meaning. With training there is purpose; an end goal. We are not only training our bodies in the gym but more importantly our minds.

                The real reason people come into a gym is to transform themselves. Training is the vehicle for change; it is the way we build ourselves. It is how we get in touch with ourselves, with who we are as people. I’ve heard it said before, how can we ever know ourselves if we’ve never put ourselves to the test? Much like the process of muscle building (the destruction of the old structure and the rebuilding of a new more powerful unit), training is about personal transformation. We abandon our old personality and forge a new identity. Like a phoenix rising from the ashes we create our new identity from the old. Training is something positive we do; it is a temple of change.

                I know from personal experience that the greatest benefits I’ve derived from gym have been the habits I’ve developed. Through training, I’ve learnt the benefits of hard work, goal setting and proper planning. I’ve become a more determined, focused, and happier individual as a result of my time at the gym. I look at it now as an investment in myself as a person. I’m reinforcing certain habits and working on eliminating others. This pursuit of perfection helps to clarify all the other areas of my life and enhances the quality of it. So the next time you are in the gym, ask yourself, what does it mean to you?

Please share your thoughts below

I defy sound science to produce a creation so yummy it must be from another world. Ever wanted to eat muffins but avoid the muffin top? Now with the mysteries of protein powder, Chef Buff, and a lot of attitude comes the buffin! Easy to make, transportable and tasty like no tomorrow, you’ll never want to make regular muffins again! Say goodbye to Timmy’s and hello to a flat stomach:

In the show, for twelve buffins, I used:
Dry Ingredients
1 Cup Ground Flax Seed
1 Cup Protein powder
Splenda (add sweetner to desired level of sweetness, can use Stevia etc)
1 Tablespoon Baking Powder
Dash salt
Teaspoon Cinnamon

Wet
2 Egg Whites
1 Egg
1.5 Cups Balkan Yogurt
Hint of Vanilla Extract

For Berrilicious Muffins:
1 Cup Mixed Berries
The Zest of 1 whole lemon
1 Lemon Juice

For Walnut Pumpkin Buffins:
¼ Cup Pumpkin
Handful of Walnuts

Directions: Mix wet and dry, pour into muffin tins (should produce twelve buffins), put oven at 350 degrees, cook for twenty minutes or until desired fluffiness! For extra tastiness, pair with coconut oil or all natural peanut butter! Each buffin is roughly 100 cals and has ¼ of your daily fiber and ple

Total Batch:
1150 CALS
50 FAT
77 CARBS
143 PROTEIN

Try these bad boys out and let me know how much ya love them below!

Almost everyone is walking around with different discomforts or nagging ailments. From training an incredibly diverse roster of clients I can safely say that everyone has some sort of problem with their body that is unaddressed (yes that includes you reading this). I personally, with proper warm-ups, stretching and lots of epsom salt bathes, have experienced a back sprain, a wonky left shoulder, and right knee pain. Everyone is at risk (insert dramatic music)! Most of the time we try to ignore these pains, hoping that they will go away. However whether they be in the knees, back, shoulders, hips, or wherever, these problems are usually an indication of a much bigger issue. If we do try to address these problems its in a haphazard way, we go to a doctor seek a quick fix and continuing performing the same things that only make the problems worse.

Its time to take action, below is a three part interview with Dr. Tzakas, Clinic Director at Kinetica Health Group (located on the Danforth, just west of Chester station). I managed to sit down with this most gracious wise sage and pick his brain apart on the most pressing topics! In it we cover what chiropractic care is, art, soft-tissue work, common misconceptions and basically everything included in staying healthy fit and active!  

 
PART 2

PART 3

This is only the beginning, guys I want you to either comment below, e-mail me (omar_isuf@hotmail.com) or Dr. Tzakas personally with questions that you want answered (drpeter@kineticahealth.com) for next time!

For more information on Kinetica and how to stay healthy and fit go click here!

As promised flap jacks are up for grabs! In today’s wicked episode, Chef Buff (master of all things bufficlious) masters the art of the Johnny cake, say goodbye to Aunt Jemima (take your diabetes with you!) and say hello to the healthy pancake!

In the show, for batter for two I used:
1/2 cup quinoa flour
½ cup egg whites
½ cup cottage cheese
1 table spoon baking powder
dash of salt
hint of vanilla extract
cinnamon
one banana
half cup strawberries
tons of love

Try these bad boys out and let me know how much ya love them below!