Click here to see Dr. Kareem Samhouri's credentials.

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University of Miami

Dr. Kareem graduated from the University of Miami with a Doctorate in Physical Therapy in 2007. He has been a licensed Physical Therapist in the state of Pennsylvania since.

Penn State University

Dr. Kareem graduated from the Pennsylvania State University with a bachelor of science degree in Kinesiology in 2003. He has been a practicing Kinesiologist and Personal Trainer ever since.

National Strength & Conditioning Association

Dr. Kareem was certified by the NSCA as a Certified Strength & Conditioning Specialist (CSCS), which is considered the Gold Standard in personal training certifications for working with athletes and more advanced clients.

American College of Sports Medicine

Dr. Kareem was certified by the ACSM as a certified Health & Fitness Specialist, which is considered the overall Gold Standard certification in personal training. In addition to certifying Dr. Kareem to train all types of individuals, this certification requires knowledge and implementation of training programs for all age groups, and certain disease populations, like people who have Diabetes or Heart Disease.

Your Quiz Results, Feedback,
And Suggested Steps To Reach Your Goals:

Before we get into your results, let's focus on what's important: you.

This is about your health, and there's nothing more dear to us than that. This is about your ability to live the highest quality of life possible, and to see health as easy instead of confusing and annoying. It's time to end your frustration and dis-ease with all health information.

Your responses indicate you could use some help and additional information to optimize your exercise program and reduce the negative impact exercise may have on your body.

10 Delicious, Easy To Prepare, Metabolism Boosting Anti-Aging Recipes

BREAKFAST (Pick one per day)

Quick Choices

An Egg

Pan fried, poached, boiled or scrambled in some grass fed butter, is a quick and easy option. If you are on the run, wrap the egg in a brown rice tortilla or a slice of whole grain gluten free toast. Add in an avocado slice or two, a couple slice of natural bacon, or sausage (no nitrates/nitrites) for a delicious egg sandwich. Or throw in a few veggies for a veggie scramble.

Heuvos Rancheros
(Servings 2-4)

Ingredients

• 1 Tbsp. of grass fed butter
• 1 small can mild green chili peppers (chopped)
• 1 14oz can black beans (drained)
• ½ cup grated raw grass fed cheese (optional)
• 1 small chopped tomato or fresh salsa (available at
• a grocery store)
• Juice of one lime
• Handful of cilantro leaves (chopped)
• Sliced avocado
• 4 eggs
• Sea salt and fresh black pepper
• 4 brown rice or sprouted wheat tortillas (optional)

Directions

1. Melt butter in skillet over medium heat and fry eggs side up or over easy in grass fed butter.
2. In another small pan, add beans and green chilies and heat up until warm.
3. Layer tortilla, beans, and eggs; top with a sprinkle of grated cheese if desired, and a big spoonful of salsa, a few slices of avocado and a generous amount of chopped cilantro.

Veggie Egg Scramble
(Servings 2-4)

Ingredients

• 2-4 organic eggs
• 1 onion (chopped)
• Zucchini, asparagus, summer squash, mushrooms, red or green pepper, etc...(chopped in small pieces)
• ½ tsp to 1 tsp turmeric and chili powder
• Chopped tomato
• 1 tbsp. grass fed butter or coconut oil

Directions

1. In a skillet: brown onions, and other veggies in coconut oil or grass fed butter
2. Add equal amounts of turmeric and chili powder
3. Stir in a diced tomato and just heat through - don't let the tomato cook very long or it turns to mush.
4. Turn down the heat, and toss eggs into the pan and stir it around for a minute or two to let the eggs cook with the veggies.

Dutch Baby
(Servings 4-6)

Ingredients

• 4 eggs
• ½ to 1 cup brown rice flour or a mixture of coconut and brown rice flour
• 1.2 to 1 cup of raw whole milk, hemp milk, coconut milk, or almond milk
• ¼ - 1/3 cup of grass fed butter
• Pinch of sea salt
• 1 wedge of lemon

Directions

Heat oven to 425 F.

1. Place butter in 10-12" oven safe skillet or frying pan
2. Place pan in hot oven to melt butter, 5-7 minutes (I use an iron skillet for this)

While butter is melting in pan in the oven, mix up the batter.

In a blender,

3. add eggs and blend for 1 minute
4. Add some flour and milk, blending as you go
5. Add a small bit of vanilla and pinch of salt (optional)
6. Blend for another minute or two (on high)
7. Remove HOT pan from the oven and pour in the batter
8. Bake in oven for 16-20 minutes, until golden brown
9. Remove from the oven
10. Squeeze fresh lemon over it, sprinkle with cinnamon

Mini Quiche Eggs
(12 Servings)

Ingredients

• 6 large eggs (beaten)
• 1 small package of frozen organic spinach
• ½ cup of chopped red pepper, asparagus, or other vegetable
• ½ cup or so of shredded raw, grass fed cheese (optional)
• ¼ cup of minced onion
• Dash of Tabasco, or other hot sauce, or red pepper flakes
• Sea salt
• 1-2 slices of natural, nitrite/nitrate free ham, sausage or bacon (if desired)
• Diced Muffin pan sprayed with nonstick cooking oil

Directions

Heat oven to 350 degrees F.

1. Spray muffin pan with cooking spray
2. Thaw and drain the spinach (Wring out the spinach to remove excess liquid)
3. Mix all ingredients in with beaten eggs
4. Pour into muffin cups
5. Bake in 350 degrees oven for 20 minutes, or when a knife inserted comes out clean.
6. Great topped with fresh salsa and avocados (optional)

Coconut Flour Pancakes
(Servings 2-4)

Ingredients

• 4-5 eggs
• ¼ to 1/3 cup coconut flour
• ¼ tsp vanilla extract
• 1 pinch nutmeg
• 1 pinch cinnamon
• 1 tbsp. honey
• ¼ to 1/3 cup coconut milk (full fat)

Directions

1. Mix all ingredients and let them sit for five minutes
2. Add additional coconut oil or butter to a pan and heat (over medium)
3. Pour about a ¼ cup of batter for each pancake, allow each side to brown before flipping.

Smoothies

Basic formula

Liquid Base

• Coconut water, or coconut milk
• Raw dairy whole milk
• Small amount of juice, preferably fresh if possible
• Almond milk, hemp milk
• Sparkling water, or mineral water

Veggies

Cucumber - has lots of great health benefits, is a natural diuretic (get rid of excess water in body) and has a mild flavor that blends with most everything.

Protein

• Cold processed, grass fed whey
• Hemp protein (make sure no artificial sweeteners, or artificial additives)
• Fresh, organic, free range, raw egg - washed and clean, no cracks in shell
• Walnuts, almonds, pecans, or peanuts for protein and fat
• Peanut butter or nut butters for healthy fats and protein as well

Fat

• Unprocessed extra virgin coconut oil is my favorite. Its fat burning and health benefits are amazing
• Ground flax seeds or flax seeds are a good source of omega 3 fatty acids and fiber
• Coconut milk (full fat kind) adds a nutty sweetness plus fat burning, energy boosting nutrition
• Avocados add a thick, creamy taste to smoothies and their mild flavor blends in well with most any ingredients. And chick full of healthy monounsaturated fats, vitamins and antioxidants.

SNACK - Mid Morning (Choose One)

Handful of raw almonds or pistachios

2-3 slices grass fed, raw cheese, or natural beef jerky

Couple slices of natural (no nitrites/nitrates) deli turkey with ½ half sliced avocado. Wrap each piece around avocado slice and eat.

1 hardboiled egg, cut up carrots, yellow and red bell peppers

This is my 'Go To' lunch: Huge salad of baby greens, tomato, cucumber, avocado, tomato, red peppers, mushrooms, green or red onion, etc. with 2 hard-boiled eggs, sliced turkey, chicken, or salmon (any meat leftovers from dinner work great here). Dressing: 1 Tablespoon olive oil and balsamic vinegar, minced garlic, and fresh or dried herbs (basil, oregano, sage, thyme).

Egg salad-Two or three hardboiled eggs, 1 Tbsp. (homemade) mayo or virgin olive oil, mustard, salt, pepper. Serve on a bed of fresh Swiss Chard or organic baby spinach.

Sandwich with ONE slice gluten free whole grain or Ezekial bread or toast, 2 slices natural turkey, lettuce, tomato, red onion, avocado. Smash up avocado on bread, stack with turkey, tomato, red onion, and top with lettuce and a few fresh basil leaves.

Lettuce wraps-Roll two or three slices of natural (no nitrates/no nitrites) deli turkey or beef with slices of avocado, red onion, tomato, shredded carrots or any other bright veggie in a large leaf of Boston, bibb, or leaf lettuce.

Store-roasted chicken (great for leftovers, lunches and snacks!), tossed salad or steamed Brussels sprouts, broccoli and carrots. Serve veggies topped with some butter, and a squeeze of fresh lemon juice.

Sockeye salmon salad
(Servings 2-4)

Ingredients

• 2 cans (6.5oz each) canned sockeye salmon (drained and chunked)
• 3 Tbsp. organic mayo
• 1 Tbsp. lemon juice
• 1 Tbs. caper (drained)
• 1/3 cup finely chopped fennel root
• 1/3 cup finely diced red onion
• Pinch of organic black pepper
• 1 Tbsp. chopped fresh dill or 1/2 - 1 tsp dried organic dill weed
• 4-6 large leaves green or red leaf lettuce

Directions

1. Drain Salmon and discard skin and any bones (if desired)
2. Combine ingredients in a medium bowl, add salmon and stir gently to combine.
3. Lay out lettuce leaves and place a scoop of salmon salad on each leaf

Mike's Healthy Grilled
Sardine Melt

Ingredients

• 1 can of sardines
• 1 whole egg cooked over-easy
• 2 slices of sprouted-grain Ezekiel bread
• Grainy mustard
• 1 slice of grass fed organic cheddar cheese
• Extra virgin olive oil, or pasture raised butter to spread on the bread
• Arugula, fresh basil, and sliced tomatoes (optional)

Directions

1. Stack the cheese, sardines, egg and basil on the bread (with outsides brushed with extra virgin olive oil butter)
2. Grill this sandwich just like a grilled cheese sandwich
3. Add arugula and fresh tomato when finished grilling. Enjoy!

Healthy Cobb Salad

Ingredients

Salad

• 3-4 hard boiled free-range eggs (shelled and quartered)
• 1 cup of organic cherry tomatoes (cut in half)
• 6 slices nitrite and chemical free bacon (cooked and blotted)
• 2-4 cups of chopped watercress, arugula, baby greens, chard, or other dark colorful greens
• ¼ cup of thin sliced radishes
• 1 ripe but firm avocado (sliced)
• ¼ cup raw grass fed extra sharp cheddar (crumbled)
• 1 lb. of medium sized shrimp or chicken (cooked and chopped)

Dressing

• ¼ cup extra virgin olive oil
• 2-3 Tbsp. of balsamic vinaigrette, or fresh lemon or lime juice
• Chopped fresh herbs like basil, oregano or thyme

Directions

1. Arrange all ingredients in a shallow bowl in sections or rows
2. Drizzle with 1.4 cup of extra virgin olive oil, fresh lemon juice or balsamic vinaigrette, fresh herbs, sea salt and pepper.

Guacamole deviled eggs
(Servings 4)

Ingredients

• 4-6 eggs (hard-boiled)
• 1 avocado
• 1 clove minced garlic
• ¼ cup finely minced red onion
• 1 small roma or plum tomato (seeded and finely chopped)
• 2-4 Tbsp. chopped cilantro
• Frank's Red hot sauce or Tabasco, more or less to taste, depending on its hotness
• 1 tsp lemon or lime juice
• Cilantro (chopped)
• Sea Salt

Directions

1. Peel hard-boiled eggs and cut in half length-wise
2. Gently pop out yolks into a small bowl w/ avocado, garlic, tomato, onion, hot sauce and lemon juice.
3. Mash Yolks and avocado (mix together)
4. Season with sea salt, and freshly ground black pepper to taste
5. Refill egg whites with the yolk/ guacamole mixture, sprinkle with chopped cilantro
6. Enjoy with chopped fresh veggies or on top of organic baby greens.

Chicken Fiesta Salad with
Lime Cilantro Vinaigrette

Ingredients

• ¼ cup chopped shallots
• ¼ cup fresh lime juice (juice of 1 lime)
• ½ cup fresh cilantro chopped
• 2-3 cloves of finely minced garlic
• 1/3 cup extra virgin olive oil
• Sea salt and fresh ground pepper

Dressing Directions

1. Combine first four ingredients in medium bowl. Gradually whisk in oil. Season with sea salt and pepper

Salad Ingredients

• 3 cups of thinly sliced red leaf lettuce (preferably organic)
• 3 cups thinly sliced Napa cabbage
• 2-3 Roma tomatoes (seeded and chopped)
• ½ roasted red bell pepper (you can usually find these already roasted in the store)
• ½ roaster yellow pepper
• Half (or more) firm avocado (peeled and sliced)
• ¼ cup minced red onion
• Half a can black beans (drained and rinsed)
• 1 small jalapeno (de-seeded, de-ribbed, and minced)
• 2 small tomatillos, hulls removed and chopped (green Mexican tomatoes)
• ¼ cup toasted pumpkin seeds
• ½ cup crumbled quesoanejo, or feta cheese (optional)
• 2-4 cooked chicken breast, cooked and sliced in thin strips, or shredded with a fork (grilled chicken taste best for this recipe)

Salad directions:

1. Combine salad ingredients in a large bowl and toss in dressing before serving
2. Place cut or shredded chicken on top

To roast peppers: heat oven on 'broil'. Slice pepper in half; remove stem and seeds. Place skin side up on flat pan in oven near heat. Roast for 4-7 minutes until skin begins to turn black. Remove and cool. When cool, slide off blackened skin and slice peppers in thin strips.

Fresh cucumber and
tomato salad

Ingredients

• 2-3 fresh tomatoes (chopped in large pieces)
• 3-4 smaller cucumbers or 2 large ones (peeled and sliced), I sometime use baby organic cucumbers and you can leave the skin on these)
• 1 sweet Vidalia or red onion (sliced and quartered)
• Fresh oregano, thyme, or basil in any combination (chopped)
• ¼ to ½ cup organic apple cider, or rice wine vinegar
• 1 tsp raw sugar
• ¼ cup extra virgin olive oil
• Sea salt and pepper to taste

Directions

1. Chop up vegetables and herbs and place in a bowl
2. Pour dressing mix over the top and mix. This salad tastes better if you can prepare ahead of time and let it sit for a while, so all the flavors all mix together better.

SNACK - Mid Afternoon (choose one)

1 hardboiled egg and baby carrots, red or green bell

Hummus with cut up veggies (peppers, carrots, celery, radishes)

2 pieces natural (no preservatives like nitrites/nitrates) sliced turkey with avocado

Handful of raw almonds, walnuts, cashews, mixed nuts

2-3 slices grass fed, raw cheese, or natural beef jerky

Couple slices of natural (no nitrites/nitrates) deli turkey with half of a sliced avocado.

Dinner (Choose One)

The most awesome chili ever (Servings 4)-Serve with baby greens salad and Mike's Vinaigrette dressing

Ingredients

• 1 lb. of grass fed ground beef, or beef stew meat (chopped in small pieces)
• 1-2 Tbsp. of extra virgin olive oil
• 1 medium red onion (chopped)
• 2 or 3 cloves of garlic chopped
• 1 small can of mild green chilies (chopped)
• 2 Tbsp. of cumin, or more to taste
• 2-4 Tbsp. of chili powder
• 1 Tbsp. of oregano
• 1 Tbsp. of cinnamon
• 2 tsp of unsweetened organic cocoa
• 1 can of crushed fire roasted organic tomatoes
• 1-2 cups of water
• 2 14oz cans of any combination of kidney beans, black beans or pinto beans
• 1 -2 Tbsp. of Frank's red-hot sauce
• ½ to 1 tsp of sugar
• Red pepper flakes to taste (be careful, this gets hotter as it cooks!)
• Sea salt and red pepper flakes to taste

Directions

1. Brown meat over medium heat
2. Add in onions, garlic, salt, cumin and chili pepper when meat is almost cooked.
3. Add in rest of ingredients, and simmer over low heat (1-2hrs,stirring occasionally)
4. Adjust seasonings to taste, keeping in mind that red pepper flakes pick up heat and intensity as they cook.
5. Garnish with grass-fed grated cheese (if you would like), avocado slices and a big handful of chopped cilantro.

Indian Beef Kabobs with Cilantro Sauce (Servings 4) - Serve with sautéed broccoli or Brussels sprouts.

Ingredients

• 1 bunch of fresh cilantro (2 cups cilantro leaves)
• 1 small red onion peeled
• 2 cloves garlic (peeled)
• 1 ¼ tsp sea salt
• 4 Tbsp. extra virgin olive oil
• 3 Tbsp. fresh lime juice (juice of one lime)
• ½ tsp curry powder
• 1-2 lbs. grass fed ribeye or sirloin steak, cut into 24 one-inch chunks
• 1 medium onion (peeled)
• Naan bread or rice flour (gluten-free) tortillas)
• 1 cup plain or Greek yogurt

Directions

1. Place the cilantro, onion, garlic, chili, ginger, and salt with 3 Tbsp. of the extra virgin olive oil in a food processor fitted with a metal blade.
2. Process until a paste is formed, then transfer to a large bowl
3. Put 2 Tbsp. of the paste in a small bowl and stir in the lime juice to make the cilantro sauce, cover and set aside.
4. Stir the curry powder into the rest of the paste, add the steak and coat well. Cover and marinate at room temp for about 20 minutes.
5. Cut the red onion into wedges, separate the wedges and thread beef and onion onto skewers.
6. Brush a grill pan with the oil. Preheat grill. Grill the kebabs for 8-10 minutes turning the skewers every 2 minutes.
7. Serve with quinoa, the cilantro sauce, plain yogurt, and a big tossed baby greens salad.

Beef Fajitas (Serving 4) - Serve with gluten and corn-free tortillas if desired, or alone.

Ingredients

Meat

• 1 lb. or more grass fed skirt steak, sliced into thin (1/4") slices
• 1 large sweet red onion (sliced)
• 1 red bell pepper and 1 yellow bell pepper (cut in slices)

Marinade

• Juice of 1 medium lime or 1 ½ small limes
• ¼ cup extra virgin olive oil
• ¼ cup Worcestershire sauce
• ¼ soy sauce
• 2-4 garlic cloves (minced)
• 2 tsp cumin powder
• 1 Tbsp. of Frank's Red Hot sauce or a few sprinkles of hot pepper flakes or cayenne

Guacamole (Measurements are approximate, adjust to taste)

• 1-2 whole ripe avocados (should just yield lightly to touch, but not too soft)
• 2-3 Tbsp. of minced red onion
• 2 cloves of garlic (minced)
• 1 small tomato (chopped)
• Juice of one fresh lemon or lime
• Handful of fresh cilantro (chopped)
• Sea salt to taste

Optional:

• 1 small jalapeno, minced, with seeds and inside ribs removed (use gloves or wash hands if you handle it) or some red pepper flakes
• Brown rice or regular tortillas, heated till just soft and warm
• Generous amounts of chopped fresh cilantro for garnish
• Red leaf or romaine lettuce (chopped in thin slices)

Directions

Mix up marinade in a shallow glass container

1. Add in slices of beef, pepper and onions. Cover and marinate for 2-4 hours or overnight in refrigerator.
2. Drain off half the marinade and discard
3. Cook remaining marinade, meat and vegetable in skillet over medium heat until meat is done and veggies when done.
4. Garnish with a fist full of chopped cilantro.
5. Serve with black beans, salsa, lettuce and guacamole and brown rice (gluten free) tortillas -which are optional, in my opinion.

Chimichurri Steak
(Servings 2-4)

Ingredients

Grass fed steak- flank, outside skirt steak, flap steak, or tri-tip steak

• 4 large garlic cloves
• ¼ to ½ red onion
• 1 cup of parsley leaves
• ¼ cup red wine vinegar
• ½ cup extra virgin olive oil
• Sea salt, to taste
• Red pepper flakes, to taste

Directions

1. Finely mince the garlic, onion and parsley, and stir in wine vinegar and extra virgin olive oil. Season to taste with sea salt and red pepper. Set aside.
2. Grill steak over medium heat until medium rare or done to your preference.
3. Thinly slice on the diagonal, and serve with a generous amount of chimichurri sauce.

Thai Lettuce Wraps

Ingredients

• 1 lb. of ground grass fed beef, free range ground turkey or chicken
• 2 Tbsp. of extra virgin olive oil
• Sea salt to taste (1/2 tsp or so)
• 1 small onion (minced)
• 2-3 cloves garlic (minced)
• 1-2 tsp of fresh ginger (grated or minced)
• Juice of one lime or 1 Tbsp. rice wine vinegar
• 2-3 Tbsp. of soy sauce
• Pinch of sugar
• Hot pepper flakes to taste ( just a shake or two will do)
• 6-8 lettuce leaves (washed and dried

Toppings

• 1 bunch of fresh cilantro (chopped)
• 1 bunch of green onion, chopped in 2" pieces, and sliced vertically
• 1 sweet red bell pepper, sliced in thin slices
• 1 small zucchini (grated)
• 2-3 carrots (grated)
• 1 firm but ripe avocado (sliced thin)
• 1 or 2 tomatoes (chopped)

Directions

1. Brown the meat in a frying pan with the extra virgin olive oil over medium heat with the garlic, onion, ginger, and salt.
2. Add lime juice, soy, pinch of sugar and a sprinkling of hot pepper flakes.
3. Cook on low for another 1-2 minutes.
4. Scoop a couple of spoonful's of the meat mixture on a lettuce leaf
5. Add your choice of whatever suits you, and wrap by folding one end over and then wrapping the sides. (It's probably going to drip, so hold over a plate).

Variations

• Can substitute grass fed thinly sliced grass fed meat like tri tip, flank, ribeye or sirloin steaks, etc...
• A Mexican version could include black beans, onion, tomato, green chili peppers, lettuce or shredded cabbage, salsa, and avocado or guacamole. Omit the ginger and soy and rice wine vinegar and add a couple of teaspoons of cumin.

Salmon Patties

Ingredients

• 2 cans (6.35oz0 of wild caught sockeye salmon (undrained)
• 2 organic, free range eggs (beaten)
• 1 tsp dill
• ½ cup gluten-free bread crumbs (or throw two slices of gluten-free or Ezekiel bread in your food processor and mix. Viola! Bread crumbs)
• 1-2 tsp of Frank's Red-hot sauce, to taste
• Juice of one lemon or lime
• 6-8 green onions (chopped)
• Handful of parsley (minced)
• ½ tsp of garlic powder or 1 garlic clove (minced)
• Sea salt and pepper to taste
• 2 or more Tbsp. of coconut oil and/or grass fed butter, or any combination of these oils

Directions

1. Mixed all ingredients except oil and ¼ cup of the flour/breadcrumb mixture in a glass bowl with a fork. I let the salmon mixture remain pretty chunky, as long as it will stick together.
2. Heat an iron skillet or frying pan over medium heat with the oil/butter.
3. By hand, for small patties of the salmon mixture, dredge in flour, and place in pan.
4. Cook until golden brown about 5-6 minutes on each side. (Careful flipping the patties, they tend to fall apart easily).
5. Serve with lemon wedges, hot sauce or plain organic yogurt.

Salmon with Cranberry Orange Salsa- Serve with roasted garlic quinoa if desired or sautéed green beans with grass fed butter and fresh lemon juice. (Servings 2-4)

Ingredients

• 2-4 wild caught salmon fillets (sockeye salmon is my favorite for this)
• Jerk seasoning (I used a pre-made powdered rub)
• 1 cup fresh cranberries, chopped, or lightly processed in food processor
• ½ small red onion
• 1 orange or blood orange, peeled, sectioned and cut in smaller pieces
• Juice of half a lime
• ¼ cup chopped cilantro
• 1 tsp honey
• Sea salt
• Hot pepper flakes, to taste

Directions

1. Chop cranberries roughly by hand or in a food processor (just enough to chop but be careful not to turn them to mush), and mix with orange, onion, lime juice, cilantro and hot pepper flakes.
2. Season the salmon with jerk seasoning, and grill or broil till tender and flaky.
3. Serve topped with cranberry mixture. Enjoy!

Lemon-Pepper Chicken with Fresh Rosemary (Servings 4, depending on quantity of chicken)

Ingredients

• 2 Tbsp. extra virgin olive oil
• 2 Tbsp. butter
• 2 lbs. of chicken breasts, thighs, or whole cut up chicken
• ¼ cup rice flour or coconut flour
• 2 cloves fresh garlic (minced)
• Seas Salt
• Fresh coarsely ground pepper
• 1 lemon cut in half
• Handful of fresh parsley for garnish (this is a great garnish to eat!)

Directions

1. Coat the chicken pieces with flour ( An easy way to do this is to put the flour in a plastic bag, add the chicken and shake it)
2. Over medium heat, (if using coconut flour, cook over medium low heat, as coconut flour tends to burn easily)
3. Add the extra virgin olive oil, butter, and chicken
4. Season with generous amounts of garlic, sea salt, and fresh ground pepper
5. Cook for about 5-7 minutes or so, and turn over
6. Season other side with garlic, salt and pepper
7. Squeeze half the lemon juice over the chicken as it is cooking
8. When chicken is done and golden brown, squeeze the other half of the lemon on the chicken and serve!

Healthy Chicken Cutlets

Ingredients

• 2 lbs. of boneless, skinless chicken breasts or boneless, skinless thighs
• 2-3 eggs, beaten, in shallow dish
• 1 cup rice flour, coconut flour, or a mixture of both
• Sea salt and pepper
• 2 tsp. garlic powder
• 3 Tbsp. finely minced fresh parsley
• 1 tsp dried or fresh oregano (if fresh, minced)
• 3-4 Tbsp. virgin coconut oil

Directions

1. Heat oven to 375 degrees F.
2. Add dry seasoning and herbs to flour mixture
3. If using whole chicken breasts, slice in half to make thinner cutlets. You may pound these out with a meat pounder for added thinness, if you would like, but it is not necessary.
4. Dip each piece of chicken in the beaten egg, then dredge in breadcrumb mixture
5. Drizzle extra virgin olive oil on shallow cooking pans, and place chicken in pans.
6. Cook in oven for about 10 minutes on one side, turn over then cook another 6-8 minutes, until golden brown and crispy.

Note: These make great leftovers and are delicious hot or cold. The cold leftover are great sliced and added to a salad full of fresh veggies for a healthy, satisfying lunch.

FUN FACTS

Herb & Spices

• Rosemary and basil are anti-inflammatory
• Cumin, turmeric, and sage fight dementia
• Cayenne, coriander and cinnamon help to regulate insulin and burn fat
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect
• Turmeric fights cancer and helps prevent Alzheimer's disease
• Oregano is anti-fungal and antibacterial
• Garlic, mustard seed and chicory are excellent for the heart
• Basil and thyme help your skin become softer and smoother
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system
• Coriander, rosemary, cayenne, allspice and black pepper help banish depression.

Contains the most antioxidants and super-nutrients:

• Turmeric
• Basil
• Cumin
• Cayenne or hot pepper flakes
• Cloves
• Cinnamon or it's cousin Cassia (which is what we use in U.S. for cinnamon)
• Nutmeg
• Oregano
• Ginger
• Marjoram
• Sage
• Thyme

Instead of labeling you with a one size fits all approach, we'd rather offer you our best resources, for FREE, so you can help yourself. In the end, this comes down to proper guidance and action. Action, of course, is up to you.

The first step is to love yourself. Next, choose your own adventure, based upon where you feel you can improve the most, and what feels approachable for you right now. Remember, you'll need to improve in all of these areas to optimize your health:

• Food -- improving your body comes down to finding your own "superfoods", or foods that agree with your body and make you feel great. I remember, not all that long ago, I used to eat until I felt uncomfortable. After a meal, I would need to sit and relax to digest, or I would force myself to get up and go for a walk. Today, it's very different; I stop eating when I feel full of clean energy, focused, and ready to conquer my day. Food re-energizes me, as it should you. Satiety, or feeling full, doesn't happen. It's a different kind of full, meaning my body feels satisfied, or no longer hungry. The best way to identify your own superfoods is by eliminating all foods except one for a meal, and then seeing how your body reacts. Over a period of days to weeks, you'll be able to develop a list of foods that made you feel great and full of energy for the next activity. Choose these foods, and completely eliminate the rest. Before you know it, you'll be able to look at food -- think about it, feel it, and possibly even taste it -- instantly deciding if it's good for you. I call this "intuition-based eating".
• Exercise -- you might be confused about exercise, and that's expected. In fact, that's why we've met today. Exercise isn't complicated, and no one prescription is right for everyone. Your body craves movement, responds to the 'right' type of movement by getting lean and alleviating pain, and using food you just ate as an energy source. On the other hand, your body will cramp up, feel depleted, and become sore in areas you never meant to work out if you're exercising the wrong way. Find the balance by learning to pay closer attention, and get an education in your body along the way. Your body is unique and specific to you. By acting in the 'now', you'll be prioritizing the most important type of exercise -- at this given moment -- for yourself. For example, if you're a bit wound up from working at the computer all day, you might respond best to a few stretches that open up your chest, let you breathe through your diaphragm, and bring oxygen to your muscles. After a brisk walk, you might be in the perfect state to do some resistance-training, either with your bodyweight alone or with weights, depending upon your level of experience and fitness.
• Spirituality -- there's no denying the fact that there is something on this Earth greater than us. Whether you want to describe this as God, the universe, or simply energy, there is a connection between plants, animals, water, the ground, and other humans. We can tell when someone is staring at us, if there is a creepy feeling walking down a dark alley, or when we're not alone in an otherwise empty room. Rather than try to put words to this, I suggest you feel. Feeling is more powerful anyway, and words are often limited. Get in touch with your spiritual side by praying, meditating, or simply taking time for reflection and gratitude. Learn about yourself and your connection to others during this time, and ask yourself questions you normally don't make time to ask. I suspect the answers will teach you more than we -- or anyone else -- ever will.
• Emotions -- take some time to reflect on how you're responding to your day. You might notice you're a lot more emotional than you thought. Perhaps you have ups and downs and thought it was simply the people around you, and had nothing to do with your own "logical" personality. I know this has been a big lesson for me, and I'm happy to admit my cycles of emotions are healthy, normal, and what allow me to love fully. If I didn't feel the other side of emotions, I'd be missing out on the comparison when I feel great. Plus, I'm human, which makes this normal and ok. It's ok for you to feel any way you feel; acknowledging, observing, and acting based upon how you feel is the key to self-improvement in this department.
• Relationships -- your relationships are a reflection of your belief systems and the energy you put into them. Instead of blaming others or feeling unlucky, consider the fact that you are able to connect with someone just by thinking about them. If you spend time thinking about the people who are most important to you -- and how and why you love them -- your relationships will improve. When you catch yourself upset with someone, or disappointed, ask yourself if there's another way to see this situation. Perhaps they were distracted? Maybe they felt unloved? Maybe they were having a bad day and needed your love to bring them out of it? Put time and effort into your relationships, nurture them, and they will bloom; much like a beautiful flower emerges from a seed underground.
• Career/Interests -- we spend a lot our lives working or pursuing our interests, but we tend to spend a small fraction of this time deciding 'how' we want to spend our time. Really think about it... if you're going to spend 1/3rd of your life asleep, and another 1/3rd working or pursuing your hobbies, that's 2/3rds of your life! How do you prefer to spend your time? Who will you spend your time around? How would you like to be treated? What's easy for you and difficult for someone else? Will you solve money as a separate issue from career or do you prefer them to be linked? (often times, it's A LOT easier to separate them, so you can spend less time trying to 'earn more', and more time fulfilled).
• Living Environment -- how do you respond to the weather outside? If you're anything like me, your ancestors aren't from the same place you live right now. It's distinctly possible you're living in an abnormal environment for your natural genetic profile. By realizing how your environment affects you, outside and inside (heat, cold, air-conditioning, etc.), you are taking a huge step. Also, consider how this affects your loved ones, and if a change might be needed. Consider if you prefer to live in a clean and tidy place, or if disorganization actually brings you peace. Whatever you find out, form a strategy and follow through. You can do it, but it all starts with self reflection.

Reducing your physiological age, getting rid of body fat, improving memory, and shaping your body all come down to the same principle: epigenetic optimization. This means personalized health, based upon where you are, right now. Your genes are constantly turning on and off, and you have a say about how this goes.

Some sources believe 95% of your health is dictated by your genes and 5% by your environment, or your epigenetic factors; the best research I've seen says the opposite (95% is epigenetic factors and only 5% is your genes!). *Results may vary. Please read our full disclaimer here.

My personal life experience agrees with the above: epigenetic factors win the day. I credit Matt Riemann for helping me learn this important life lesson.

Not too long ago, I almost died. At the time, I was known online and offline as a "health guru", and most people considered me a spitting image of health. Now, it wasn't always that way; I used to be fat, tired, and in joint pain. My suffering, and the suffering of my family, led me to become a health professional, get my doctorate in Physical Therapy, and feel passion to spread everything I was learning worldwide.

Fast forward, when I dialed "everything" in -- i.e. learned how to lose weight, build muscle, and get out of joint pain -- and wanted to celebrate these victories with the world by sharing as far and wide as I could, my digestive system exploded. My intestines popped, I turned septic, and I underwent multiple organ failure.

Since I was tapped into the health field, I had the best care in the United States, the best surgeon at the top hospital, and she saved my life. To this day, I am a mystery to her, to the Mayo Clinic who analyzed my intestines, and to many others.

However, I learned what really happened. I learned my mind was unhealthy. I thought stress was a motivator, caffeine was a way to overcome obstacles and persevere, and extreme results quickly were the best way to attain a goal.

While this was effective for a time, I was misled with all the best of intentions. I needed to epigenetically optimize my body, interpret this world with a different "lens", so to speak, and perceive love and joy over stress and perseverance. My relationships needed work, my body needed more rest, and I needed to prioritize myself more.

This leads me to you today. I'm here to give you real answers to your most pressing health questions. If you want to lose weight as fast as humanly possible, I may just know how to do that... but is this the real answer? If you want to feel better and live a higher quality of life, well then, I'm all in. *Results may vary. Please read our full disclaimer here.

This all begins and ends with you. Consider my team and I your coaches.

Below, you'll find resources from some of the best experts in the world, respective to their specific disciplines. Please consider me a guiding resource for you as questions arise, and all of us as your "board of health advisors".

And, since you're new here, we thought it might help to offer you some of our best work, absolutely for FREE:

• Top 5 Anti-Aging Exercises for 2016 (FREE Follow-Along Workout DVD -- small s & h fee applies)
• Personalized Anti-Aging Blueprint (FREE with donation for hungry children)
• Top 10 Fat Loss Exercises for 2016 (FREE Follow-Along Workout DVD -- small s & h fee applies)
• 50-Cent Facelift (FREE Follow-Along Beauty DVD -- small s & h fee applies)
• Body Science -- How To Make Weight Loss Formulaic (FREE)

How do we do this all for FREE, you might be wondering?

Well, to be frank, we lose money upfront. But, our fans become raving fans, and they come back for more. When you consider the hundreds or thousands of dollars most people spend on doctors' visits, personal trainers, nutritionists, beauty experts, etc., our "paid" programs are almost free as well.

Not too long ago, I ran the world's first Physical Therapy & Personal Training facility, which had an in-house certification program to make sure we could all speak the same language, refer to one another, and advance someone from extremely low levels of health through elite performance. The average cost to our patients -- or their insurance companies -- was about $18,000 over a period of months.

Today, we have the internet; and, because of our reach, we help over 500,000 people with their health daily! This allows me the opportunity to volunteer 100% of my Physical Therapy care, give away our best programs for free upfront, and charge a tiny fee for continual support and direct mentorship through our membership sites, workout softwares, etc.

I think you're about to be blown away! At least, that's our intention.

In the Dr. Kareem Family, we have one rule: take care of you, to the best of our ability.

As technology advances, so do we. As we become more successful, we help more people. After all, our real mission is health, and so many people are burnt by the time they find us due to bad advice, manipulative marketing, or failed attempts to improve their health.

Time to make a real difference, and it begins with you. It's truly our mission to improve world health, and we plan to work with you until you get the results you want.

Do you know someone who might also benefit from taking our Exercise Quiz? Please send your friends, family, and co-workers. Click below to share it with anyone you feel might benefit from this information:

You'll want to pay special attention to the following people, as you hear from us:

• Dr. Kareem Samhouri (Doctor of Physical Therapy & Kinesiologist) -- that's me :-)
• Master-Trainer Tim (Partner; Kinesiologist personally trained and certified by me with the most rigorous exam and certification process we know of on this planet)
• Christopher Guerriero (Partner; TV host, health expert, and consultant to health businesses that reach tens of millions of people per month)
• Mike Geary (Partner; food investigator and expert nutritionist)
• Hanan (Natural beauty and skincare expert)

And here's a short bio on me, so you have a better understanding about my training, expertise, and how I might be able to help you along your health journey:

As it turns out, you can ‘heal’ your body through increasing movement while decreasing inflammation, and there is no one more poised to teach you how to ‘use’ movement to improve your health than Dr. Kareem Samhouri. Dr. Kareem has gained world-wide popularity as the ‘go-to’ Physical Therapist and Personal Trainer for billionaires, professional & Olympic athletes, world famous health authors, and their families.

Dr. Kareem has rehabilitated and trained Olympic and professional athletes, baby boomers with joint pain who want to lose weight, older adults with balance issues, people in comas, others who have had a stroke, spinal cord injury, rare disease, heart issues, or lung disease, pregnant women, children, and even babies. He’s worked with the highest and lowest levels of health, and he’s been able to achieve shockingly beneficial outcomes in all categories. He taught his oldest patient, who was 112 years old, how to dance again, and helped his youngest, who was in the NICU and only 4 days old, adapt to this world 18 weeks too soon.

Your body is designed to heal or decay -- from now on, decide on your own health momentum -- regain control, while you begin to look and feel years younger.